Morselicious Marathon Medals, Spring cleaning, Nilla-nutty recipe

Who wants a NILLA NUTTY recipe?

Who’s earned a Marathon medal?

Who wants to order Week 1 of my ULTIMATE 21 day MORSELICIOS Detox e-cookbook?

I’m SOOO excited to share my first 7 days of MORSELICIOUS recipes with you! Each day includes recipes for breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, dessert and hot cup’s of MOJO, shopping list, healthy tips and mo’! Great gift idea for Mother’s Day!   :) Email me today to order!

Congratulations to my MORSELICIOUS sister, Seana for completing her first half marathon (13.1 miles) in the Sacramento heat, none-the-less in 3 hours & 23 minutes!
INCREDIBLY PROUD of her!!! See her MORSELICIOUS MEDAL below!

Say this three times quickly!!

MORSELICIOUS MARATHON MEDAL
MORSELICIOUS MARATHON MEDAL
MORSELICIOUS MARATHON MEDAL!

Seana's 1:2 marathon medal

Spring has sprung and so has Mo, the Morselist’s creative clean-“itis” craving. ‘Tis time to morselfy your spring cleaning, so let’s get started with some of
Mo’s top 10 tips!

1 Clear the clutter. You all know what I mean. Get it clear and clean!

2 Donate items you haven’t used or worn in more than 6 months to a worthy cause

3 Start a compost bin, can or jar, if you don’t have a yard. I use a large jar to put my brewed chicory root and vegetable peelings. Coffee grounds, tea leaves and even clean egg shells mixed in with soil does wonders for your garden AND reduces waste. DOUBLE MORSELICIOUSness! Watch this 3 minute “how-to-compost-video via The Sierra Club”http://www.youtube.com/watch?v=9FfnbTC1Mis

4 Make your own eco-friendly cleaner. My favorite concoction is to mix
Baking soda with peppermint castile soap and warm water, which makes an excellent fresh smelling NON-toxic scrubbing agent. Consider adding fresh lemon juice and even using the used lemon for extra fresh scent, scrub and shine. For the sinks and toilet bowl, NOT using the same sponge, try a mixture of baking soda and white vinegar. It actually fizzes when you mix the two, so it’s kind of fun…yes, one must make FUN out of spring cleaning! It’s the MORSELIST’s rule! ☺

5 Clean your refrigerator. Start by taking EVERYTHING out, shelf by shelf. Yes, you may do this one shelf at a time. Deep clean the inside of your fridge with a mixture of warm water, fresh lemon juice and baking soda. Towel dry and put everything back, assuming your food items and jars, etc. are already clean. If not, clean those, too and toss any old and moldy items… say that 3x quickly:
“OLD and MOLDY
OLD and MOLDY
OLD and MOLDY” ☺

6 Clean out and clean up your pantry/cupboards: After removing your shelves, again one at a time, consider lining them with fun lining paper…so much easier to clean. Heck, you can even make your own, if you’re feeling extra MORSELICIOUSly crafty or get your kids involved. Make it fun and while you’re at it, clean up your pantry items that contain high fructose corn syrup, sugar, msg, too much sodium, ingredients you can’t pronounce and did I mention sugar? Stay tuned for my upcoming article on SUGAR DETOX.

bouganvilla

7 Open sunshine! Open your windows and breathe in the fresh air! A lil’ fresh oxygen does the body and soul good.

8 For mo’ oxygen in your home, pot some plants in every room. You know I LOVE my green and yes, I have plants in every room of our home and not only does it provide natural beauty, it provides mo’ oxygen and cleaner air. TRIPLE MORSELICIOUSness!

9 Start an herb garden, even if it’s just a little pot…I have a pot of fresh bail on my kitchen counter and it lasts much longer than buying a bunch of basil at the market every week, plus it’s SO fragrant and there’s something really fun about clipping your own fresh herbs for every meal. Try it, you’ll like it. Just ask Mikey. (And if you don’t know that reference, good God, I’m old!) ☺

10 As a reward for completing Mo’s spring cleaning list, I’ll share my
MORSELICIOUS NILLA NUTTY SHAKE recipe. As with 99.9% of my recipes, this is vegan, gluten-free, almost NO sugar or sodium and of course, loaded with oodles of MORSELICIOUSness! Enjoy!

coconut

MORSELICIOUS NILLA NUTTY(vanilla-coconut-almond) SHAKE

½ cup canned coconut milk
½ cup almond milk (I prefer unsweetened)
1 tbsp vanilla flavor
¼ tsp pure ground vanilla
optional: 1 tbsp cacao nibs
crushed ice

Serves 2
Blend all ingredients in a high-speed blender until desired consistency and sip or slurp the MORSELICIOUSness.

TIP: If you double or triple the recipe, you can freeze remaining shake in popsicle molds or ice cube trays and blend again with mo’ milk of choice when your CRAVING strike What are YOUR favorite ways  to  spring clean/detox? 

Ready. Set…. GO!

www.themorselist.com

MORSELICIOUS Monday-Time to cut the C.R.A.P.

Mo & her rainbow salad

Mo & her rainbow salad

Do you struggle to to eat a rainbow every day? Are you sick of the CRAP?  I know my joke is old to some of you, but SKITTLES do NOT count as eating a rainbow.

It’s time to CUT the CRAP!  You heard me correctly…the MORSELIST is gettin’ dirty!

Cancer and most chronic inflammatory diseases are caused by consuming CRAP!

C-carbonated sodas
R-refined sugars
A-artificial anything
P-processed /preservatives

Let’s reverse that by:

C choosing CLEAN

R real -(rainbow)

A and

P pure

FOODS!!  :)

Which C.R.A.P. will you choose?

Please share your comments here and on a FUN note, my dad, Mac, came for a visit this past weekend and we had a grand time!  Here is a photo of us at the California Science Museum: Space Shuttle Endeavor exhibit!  INCREDIBLE!

Mac-n-Mo at Space Shuttle Endeavor

Mac-n-Mo at Space Shuttle Endeavor

“I don’t want to get to the end of my life
and find that I lived just the length of it.
I want to have lived the width of it as well.”
- Diane Ackerman

 

Kaledioscope CA Science Museum

Kaledioscope CA Science Museum

I’m now taking orders for my upcoming ULTIMATE 21-day MORSELICIOUS Detox e-cookbook, as well as appointments for one-on-one health coaching sessions/group workshops.

Please contact me to schedule a free consultation and/or to pre-order your e-cookbook.

Mo with lemons & limes

Mo with lemons & limes

Happy MORSELICIOUS Monday!
www.themorselist.com

A Sunny MORSELICIOUS Monday & EARTH DAY

Happy MORSELICIOUS  Monday and what an Earth Day ’tis! The sun is shining brightly here in Sunny CA! How do you plan to celebrate/honor Earth Day? Please share!

Mac-n-Mo

Yours truly was asked to be featured in the upcoming Fall issue of WhereWomenCook Magazine and graciously, she accepted! :)  The incredible photographer, Martha fr0m iseethemoonphotography arrived at 7:30 am yesterday morning for a MORSELICIOUS shoot!  Here are a few sneak peaks from my phone camera.

Mo & cuppa Mojo

In addition to some Mo and her MORSELICIOUS Treats photos, they are featuring a few of my new recipes from my upcoming cookbook, The Ultimate 21 day MORSELICIOUS Detox.

Please email me directly if you want to find out how to pre-order.

Mo's comfy porridge

Harvest Surprise Souffle

Mo's crispy veggie patties

Now onto some NON-FOOD MORSELICIOUSness!

This article was published on examiner.com a few weeks ago and many of you asked me post here. Ask and ye shall receive:  Please feel free to add some of your own ideas. I’d LOVE to hear and have a MORSELICIOUS week!

http://www.examiner.com/article/mo-s-morselicious-tips-for-inexpensive-or-free-non-food-rewards

‘Tis time to reward yourself for all of your MORSELICIOUS detox accomplishments, that is assuming you have been following Mo’s 85/15 rule and eating clean, whole, REAL food at least 85% of the time, incorporating a RAINBOW of colors into your daily meals. Remember skittles DON’T count! ☹ I have completed week 1 of my Ultimate 21-day MORSELICIOUS DETOX e-cookbook and currently in the middle of week 2 and have been inspired to create mo’ lists and ideas for MORSELICOUSLY fun way to eat clean and reap the rewards.

The dilemma most of us face when rewarding ourselves for being 85% perfect (remember strive for progress NOT perfection), is that most of us choose to reward ourselves with decadent-less-than-optimal-healthy food choices. I use the word, “choose” loosely, because oftentimes it’s not a mindful choice, but a habit. Admittedly, I am guilty of this sometimes, too, which is why I have created this list for you. Here are some MORSELICIOUSly creative, fun and inspiring reward ideas. Please feel free to add your own and share with the rest of us. ENJOY!

• Treat yourself to a fragrant and colorful bouquet of flowers.
• Plant some colorful succulents in your garden.
• Start an herb garden.
• Visit a museum.
• Take a bike ride.
• Take a hike…☺ a nature walk, a walk around ANY body of water. It’s amazing how it clears the mind and fresh air is beyond therapeutic.
• Take a class in an activity or subject you’ve always wanted to try.
• Volunteer. Maybe read to the eldery or under-priveleged children, or take a meal or two to a neighbor-in-need.
• Visit the library and check out a book you’ve been thinking of reading, but never got around to it. Make it a fun one!
• Create a visualization board or journal and travel in your mind. Fantasize about your new goals, dreams and accomplishments.
• Treat yourself to a foot massage or full body. Find a massage school for some incredible deals.
• Write someone a handwritten note on colorful paper/stationery. It will brighten their day as well as yours.
• Call a friend. Invite them to join you on a little adventure, walk, bike ride, swim, museum excursion or a vintage store shopping spree.
• Try something new. Make it FUN!
• Watch the sunrise
• Watch the sunset
• Pour your fancy spa water into your reusable water bottle and take it with you everywhere.
• Spoil yourself, or better TREAT yourself as you deserve to be treated!
• Buy extra thick/cushiony socks. Believe me, it makes a HUGE difference on your hikes/walks and you will WANT to walk further.

red & orange daisies
For those of you who want to schedule a one-on-one health coaching session with Mo, please email me directly and visit www.theMorselist.com

mo@macnmos.com

xo

Mo

Morselicious Monthly Year End Review

Happy Morselicious New Year!

Did you have a Merry Merry?

A variation of this was published on examiner.com http://www.examiner.com/article/a-morselicious-monthly-year-end-review

Have you had time to reflect on 2012? Are you ready to ring in the New Year?

This month, I decided to review this past year month by month, which was most fun and enlightening!
It’s a great exercise/activity.
This is a very personal recap as it’s my own and I encourage you to try this exercise by using mine as a guideline/template.
I hope you enjoy and I wish you a MORSELICIOUS 2013! Looking forward to hearing more from you amazing readers! Thank you for all of your support!

January: 
After a nightmare two and a half weeks with my dad, Mac, in the ICU in a Tahitian hospital, we were finally able to get him flown home with medic assist along with my mom and me. It was by far one of the most challenging accomplishments of my lifetime, let alone year.

February:
I started nutrition school at the Institute for Integrative Nutrition (IIN). Yes, this was a direct result of my experience with my dad in the Tahitian Hospital.

March:
I celebrated my 7 year anniversary with my “little” sister of Big Brother’s Big Sister’s. This has been a major important part of my life and has inspired me as well as my friends/colleagues beyond my wildest imagination.

April:
An L.A. Theatre Company produced a staged reading of my original play with music, Insult to Injury. Stay tuned for more. I volunteered to serve on the Host Committee for Dr. Oz’s HealthCorps Gala in Sacramento, CA. Dad and I (Mac-n-Mo) were able to meet Dr. and Lisa Oz. A real highlight!

May:

I was hired to write lyrics and sing a theme song for a fantastic new children’s book, Henry the Sports Bug. Click the link to read more and to listen to our theme song.

June: 
My friend Lindsay and I embarked on a girls camping trip to the Sequoia National Forest and encountered a bear visiting just outside our tent cabin on the last night of our adventure. Needless to say, we were thankful we survived, as well as the fact it was our final night. (Believe me, it would have been our final night regardless of our itinerary.

July:
My boyfriend, Doug and I took an incredible trip to Costa Rica and we zip-lined through the majestic canopy rain forest and I went rappelling for the first and possibly the last time. It’s an exhilarating experience I will always treasure, though I’m not sure my knobby knees will tolerate the excruciating sharp rocks nestled behind the rush of the waterfalls

August:
Taught an amazing group of teens in a non-profit housing organization, healthy cooking and baking and they LOVED my Morselicious NO salt, NO sugar recipes. A bright highlight in my year!

September: Mom and Dad celebrated their 49th wedding anniversary and what a 49 years they’ve shared! My sister took an incredible trip to Spain with her friend, Liz.

October: 
My healthy baked good company got local distribution and it was one of the most validating experiences for me in my business. I started writing for the examiner.com

November:
I was hired to present a diet/nutrition workshop on ADHD/AUTISM and learned, embraced and shared an entire new group of people and options.

December:
Graduation from nutrition school, received my A.A.D.P. (American Association of Drugless Practice) national distribution for my healthy baked goods company in addition to receiving official non-gmo project verified seal. Ready to celebrate this year’s accomplishments, family/friends, health, creativity, Dad’s health and all of our lives! Tremendous gratitude!

Plans for 2013:
January:
I begin the Business Immersion Program as an IIN alumni while at the same time working on getting more sleep!

Will you play with me?

Double stuffed pi/pie & Cyber Monday Special

Happy Cyber Morselicious Monday! How was your Thanksgiving? Who survived without a “stuffed turkey hangover?” :)

Doug and I started our Morselicious holiday with a hike and then watched the Macy’s Day Parade, one of my favorite holiday traditions! We ate lot’s o’ good food..yes, a lil’ too much, but in our defense, it was ALL real-whole food and we had Pumpkin Cranberry Morsels for dessert! Mmmm… 2 days later, we celebrated my birthday by seeing the film, LIFE OF PI and sharing a decadent slice of vegan/gluten-free pumpkin pie with pecan crust – extra hiking accompanied by our friend, Lee! By the way, BOTH pies (Double stuffed) were worth it! And, in honor of Cyber Monday, please use coupon code “CyberMon” for $10.00 off all purchases $30 or mo’ all day today and tonight!  Get  and/or give your guilt-free morselicious treats to get back on track after your gobbled up over stuffin’-filled Thanksgiving!

Here are a few things that happen to many of us after a big holiday splurge:

  • real”clean” food tastes bland until your taste buds wean back to normal
  • typical meals don’t fill you up anymore, until your stomach shrinks back to normal
Some tips to help get you back on track:
  • A pig-tailed pumpkin-pie-puffy cheeked Morselist and
    her Morselicious pumpkin pudding recipe
    What are you grateful for this Thanksgiving? What does this holiday evoke for you?
    I’m a Turkey baby, born on November 24th. No, I will not tell you the year; however, I will accept Morselicious birthday wishes! Every year my birthday falls on Thanksgiving day, give or take a day or two and although it seemed unfair as a young–wanna-be-Laura Ingalls-Wilder pioneer, sharing my birthday with the pilgrims and pumpkin pies instead of neon colored party hats and Holly Hobbie ice cream cakes. Similar to the acquired taste I’ve developed for pumpkin pie, I’ve developed a deep appreciation in celebrating my special day surrounded by the attitude of gratitude. And , yes, homemade Morselcious pumpkin pie-gluten-free, vegan, low sugar & low sodium, of course!Backstory: In 2nd grade, I was a proud Brownie Scout and was happily cast as the “2nd day pumpkin pie” in our 12 days of Thanksgiving musical.
    Over-the-moon does not come close to my ecstatic elation at being cast in a leading role. This was my stage debut and being day number 2 of 12 meant I was going to be on stage 11 times! I had hit the Morselicious jackpot! Hum the tune to the 12 days of Christmas song to get into the spirit of what our 12 days of Thanksgiving musical was meant to be. My best friend, Nani was cast as the other pumpkin pie and our roles were to feed each other one bite of pie on each day of the song. 11 bites of pie! When I rushed home to share the news with my mom, she was a bit hesitant in her oh-so-pragmatic-tone, “Are you sure you like pumpkin pie, Mo?” I smartly responded, “Duh! It’s pie, Mom! Guy!”The night of the performance: St. Mary’s Brownie Troop presents the 12 days of Thanksgiving, starring Maura (Mo) Knowles as the pumpkin pie! (OK, the program did NOT really list me as the starring role, but this is MY story and MY b-day).

  • We had never rehearsed with actual pie due to budgetary constraints,
    so we were truly “in the moment,” per actor speak.
    Singing with gusto, “on the 2nd day of Thanksgiving, my pilgrim gave to me 2 pumpkin pies..,” Nani fed me my first bite of pumpkin pie and the moment it touched my lips, I knew I was in trouble, with a capital T that rhymes with P and stands for ick (name that showtune for 4 morsel points!)
    Repulsive doesn’t even begin to describe the plethora of emotions, tastes, fears running through my 7 year old pig-tailed-pumpkin-pie-stuffed face. As each day progressed in the song, tears began streaming down my chipmunk cheeks and the muffled laughter from the audience became less and less muffled each time I crossed to center stage. Not the way I wanted to steal the show. By the 8th day of the song, pumpkin pie was oozing from my lips and Nani could no longer pry open my tightly stuffed lips. Torn between wanting to run off stage, exiting stage left or right, hell, who cared and sticking through with my commitment to see my role all the way to the end, I decided to compromise and pantomimed days 9-12. Immediately following my humiliating curtain call bow, the raucous laughter from the audience had become unbearable to my fragile 7 year old spiced-out-self and I ran off stage where my Brownie Troop leader held out her right hand, holding a garbage pail with her left. Although, she had tears streaming down her face, too, I knew hers were like the audiences –laughing tears.Later that year, I decided to move on from the Brownie Troop and joined the 4-H Food Group. Nani joined me and we learned how to create our own tasty treats, winning blue ribbons.
    Who knew, that years later, I would become a professional actor AND a professional baker. For the past 10 years or so to celebrate my birthday AND Thanksgiving, I create a new MORSELICIOUS pumpkin treat, combining all the healthy aspects in my mission as the Morselist.Have a MORSELICIOUS Thanksgiving and enjoy my b-day pudding!As a thank you to you, my readers, in honor of my birthday and
    Thanksgiving, I’d love to share
  • Mo’s pumpkin pudding recipe:
  • Ingredients
    1 can pure pumpkin
    ¼ cup canned coconut milk OR unsweetened almond milk
    (note: the full fat coconut milk makes for a richer pudding)
    ¼ cup almond butter
    1-1/2 tsp. pumpkin pie spice (or mix together cinnamon and nutmeg)
    ½ to 1 tsp. liquid or pure raw stevia (depending on desired sweetnesss)Directions
    1. Combine all ingredients in a food processor or high-speed blender and blend until smooth.
    2. Transfer to bowl and serve with morsels and/or slivered almonds.
    If you want a chillier texture, place in freezer for 30 minutes or until well chilled. Spoon into serving dishes and serve.
  • *Remember to use “CYBERMON” coupon code for $10 off all purchases $30 or mo’!http://shop.macnmos.com/main.sc

Close [X]