Scrumptiously Stuffed Acorn Squash

by Judy Griffin on November 22, 2015


Scrumptiously Stuffed Acorn Squash

Serves 4


  • 2 acorn squash
  • 1 cup of chopped walnuts
  • 1 ½ cup of fresh cranberries
  • ¼ cup Maple Syrup (Grade B or A)
  • ½ cup freshly squeezed orange juice
  • 2 tsp coconut oil, melted
  • 3 tsp cinnamon


  1. Pre-heat oven to 400 degrees and bake for 35-45 minutes until it’s soft.
  2. Cut each squash in half and remove seeds.
  3. Place in a baking dish open side up.
  4. Brush each half with coconut oil and sprinkle with cinnamon.
  5. Mix walnuts, maple syrup, cranberries, orange juice, 2 tsp of cinnamon together and add filling to each squash.
  6. Sprinkle cinnamon on top

 *You can also add quinoa, buckwheat or brown rice.


Meditation by Alexandra Roach-My NSHM Guest Health Coach

by Judy Griffin on November 21, 2015

Meditation – Is it Indeed Magical?

By Alexandra Roach, Certified Integrative Health Coach, RYT & Meditation Teacher

Meditation is said to come with many health benefits. When you sit in stillness, your cardiovascular system slows down, your breathing stabilizes, your blood pressure is lower, your digestive system is able to balance and absorb more nutrients. Other physical assets include the relaxation of the nervous system, muscle tension release, and the seemingly easy disappearance of headaches and migraines. That is not all. Look inward and observe your mind and soul while you spend time in silence. You will realize that meditation reduces anxiety and depression. We feel as if we have enough power to take over the world, which leads to improved self-esteem, focus, confidence, and motivation. At the same time, we seem to connect better with people surrounding us. Positive thoughts increase and we feel more hope and compassion as we grow our social reach. All these points are facts that are widely researched.

Why is not everyone meditating?

Meditation has a stigma to it. The ‘new-age’ feeling does not appeal to the masses and ‘hippie’ is one of the words that those opposing it, or those who shy away from gaining more insight, call people who ponder in silence. Although respect and praise for the practice is on the rise, there are those who believe meditation is tied to a certain religion. For them, it is reason enough not to participate. Meditation asks us to deal with ourselves. May that be a factor in finding an answer to the above question? Are we worried and scared of what we will learn about our inner personality? Psychologists appropriated meditation and tried to make it their own. Austrian born Sigmund Freud, for example, or Carl Jung, Swiss psychiatrist and influential thinker who said, “One does not become enlightened by imagining figures of light, but by making the darkness conscious.” (Carl Jung 1875-1961)

The magical practice of meditation is not so magical for many.

Sitting in silence, cross-legged on a ‘zabuton’ (Japanese for sitting-mat) or crouched on a small ‘zafu’ (sitting cushion) can leave us with all sorts of physical sensations; our back is hurting, the feet are tingling, shoulders are heavy, and the neck and knees are achy, not even mentioning our conscious desire to get back up and move around. This all is topped by the sheer goal of stilling our brains, harnessing the power of the consciousness to tap into the unconsciousness, simply being and not following those thousands of mind-battering thoughts that seem to appear out of nowhere with the sole reason to disturb our objective of reaching total quietness. We feel like we are lacking the skills to do it right: the right equipment, the right time, the right place, the right music, the right incense, and the right people.

What do you need to meditate successfully?

The answer to this question is easy: yourself and the willingness to try what works for you. Just as in other forms of physical practices, there are many different versions of meditation. Initial choosing between mantra, kundalini, guided, energy, mindful, moving, and breathing meditation can be hard. This is why we need to explore the subject, just like you may try a hot yoga versus a restorative yoga class, which you will find very different in nature. It can be helpful to test various meditation centers, teachers, and styles. Or, you get your feet wet at home, allowing yourself to brush away excuses and preconceived opinions about the practice.

Get started, let your senses guide you, and reap the benefits

The five major religions – Hinduism, Buddhism, Judaism, Christianity, and Islam all practice forms of meditation. See it as time that you take for yourself, nurturing self-care and the creation of awareness around your body and spirit. Spending time in stillness can be easier than we imagine, especially when we allow ourselves to play by our own rules letting our senses lead us:

  • Sight: Keeping your eyes open, gently focusing on an object, or closing your eyes
  • Hearing: Music, chanting, chimes, or maybe in total silence
  • Touch: Sit where it is comfortable for you, maybe you would like to lie down or walk
  • Smell: Choose the fragrance you like – maybe you prefer not to have any incense

The benefits of meditation are amazing when you take ownership in it: Name your practice, explore different styles, make it comfortable and fun so you want to go back to it.

Meditation is like a mini-vacation from daily stressors leaving us powerful, content & refreshed.

And the best, with regular practice, rumination will turn into crystal-clear vision, deep thought into a quiet mind, and deliberation into entering the amazing space in-between.

End-goal reached.

Alexandra Roach, Certified Integrative Health Coach, RYT & Meditation Teacher

Alexandra Roach, Certified Integrative Health Coach, RYT & Meditation Teacher

Alexandra is a board-certified Holistic Health Practitioner (AADP) and works intensively with members of the military and veteran community. She published her first book “Healing the Military Soul” in 2014. Currently, she extends her passion for complete well-being to our environment and teams up with a conservation-biologist for her next book-project.

Alexandra improved her own family’s lifestyle many years ago. What seemed overwhelming at first became easy to master in the end. That is the message she wants to spread. Change can be small, simple & fun, and nevertheless lead to tremendous long-lasting, positive effects on ourselves, our community, and our planet Earth. Find out more about Alexandra @



Creating Possibility-Mark Carlson-my NSHM Guest Health Coach

October 29, 2015

“You’re time is limited so don’t create it living someone else’s life.” -Steve Jobs I started a couple of new clients this month.  They are wonderful people and I am so proud of them for taking the necessary steps to improve themselves and to do the hard work of creating some personal transformation.  Every time I start […]

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Harvest Chutney by Alissa Monteleone-my NSHM Guest Health Coach

October 13, 2015

Fall is the perfect time to make a simmering pot of chutney. Taking advantage of the season’s abundance of apples, pears and stone fruits, chutney is a versatile condiment, often associated with Indian dishes. It’s blend of sweet and savory flavors pairs especially well with pork, however it is amazing with chicken, fish and marinated […]

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Healthy Margarita

May 5, 2015

  Ingredients: Serves 4 ½ c. freshly squeezed orange juice (blood oranges are best) ½ c of freshly squeezed pink grapefruit juice ½ c of freshly squeezed limes (about 4 limes) or (2 Tbsp Real Lime Juice) 2 Tbsp Raw Honey 1 cup high quality Tequila 1 cup Club Soda 3-5 cups ice Coarse salt […]

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Mint Chocolate Chip Shamrock Shake

March 16, 2015

  Ingredients: 1 cup almond milk 1 cup of baby spinach 2 bananas 1 kiwi 2 tsp of Cacao Nibs (Chocolate Chips also fine) ½ tsp Pure Vanilla Extract 1/8 tsp of Young Living Peppermint Essential oil (you can also use peppermint extract) Directions: Add 1 cup of almond milk to a blender. Add spinach, […]

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Luscious Raw Chocolate

February 7, 2015

Recipe: Raw Chocolate Truffles (courtesy of Chef Karolina) Chocolate can be so seductive! Makes about 30 small truffles. Lasts up to 2 weeks in the fridge. Ingredients: 1 cup raw cacao powder 1 cup cashews ½ cup maple syrup (Grade A) Have water on hand to mix Directions: Mix cashews in a food processor. Add […]

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Swap out resolutions for solutions

January 2, 2015

Let’s make 2015 about soulutions rather than resolutions.     “She began 2015 by opening her heart and her hands to receive all the blessings to come. Because she knew that the first steps to having a great year was in allowing and believing it to be so.” – Anna Taylor   All to often […]

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Beet it Carrot Ginger Soup

December 6, 2014

Beet it Carrot Ginger Soup Ingredients: Serves 4 3 medium beets, peeled & chopped 1 tbsp coconut oil (has a higher cook point than olive oil) 1 cup onion, chopped 1 lb. carrots, chopped 1 tbsp fresh ginger, minced 1 clove garlic, minced 6 cups of vegetable stock 1/2 cup of Fresh orange juice Celtic […]

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How to Flourish at any age: Featuring Nancy Mindes

November 3, 2014

“Why are you knocking on every other door? Go knock at the door of your own heart.” ~Rumi Before I took a deep dive into psychoanalysis, the human potential movement: training with 7 Habits founder, Stephen Covey, Landmark Education, Coach U, Enlightened Warrior and Wizard Training camps, being a yogi, a Pilates practitioner, trance dancer, […]

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