I have been overweight most of my life, as a child, teen and adult.  As a child I was a little chubby; baby fat, people would say. As a teen, a little more chubby; hormones, they would say. As an adult, having babies, Hashimoto’s, they would say.  ENOUGH, I said!  And started on a journey of healthful eating, and some …

Hearty Lentil Stew Adapted from The New Vegetarian Cooking for Everyone by Deborah Madison Makes 6 servings Ingredients: 2 tablespoons olive oil, plus extra to finish 1 large yellow onion, finely diced ¼ cup tomato paste ¼ cup chopped parsley 4 cloves garlic, chopped 3 carrots, diced 1 cup diced celery root 2 teaspoons sea salt 1 cup black lentils, …

VITALITY: “the state of being strong and active; energy” As I say good-bye to 2020 and look towards 2021, I reflect on the past and think ahead, with vitality and eagerness for the new year.  I am grateful for my family, clients, staff and health. As a business, RFC is fortunate to be open and running smoothly, welcoming new clients …

Bodies & Businesses Adapt to Their Environment I often speak at length about how amazing the human body is at adapting to any environment. Man can live at the deepest reaches of the oceans and spend months in microgravity on the International Space Station. Businesses must adapt as well or face extinction. March 18th will mark 25 years in business …

Whether you are planning on carving turns on the slopes or on the waves of northwest groundswells, getting ready for these winter activities is paramount for keeping the likelihood of injuries low. If you have not been conditioning during the “pre-season” you might not enjoy yourself as much as you potentially could.  I wrote Fit to Surf and Fit to …

As 2020 comes to a close this month, I cannot help but reflect back on this year with puzzlement.  This pandemic has changed my perspective of the world on so many levels, including the effect school on a screen has on the mental health of our children. Before coming full time to RFC almost 9 years ago, I was a …

Holiday Quinoa Salad Yields 6-10 Servings, V & GF Ingredients Salad: 1 Cup Quinoa; Cook as recommended on packaging and let cool 1 15oz Can Chickpeas; Drained and rinsed 8 Clementines; Peeled and segmented in wedges 1 Small Red Onion; Finely diced ½ Cup Dried Cranberries 1 Bunch Parsley; Chopped Generous Handful Arugula Orange Dressing: 1 Navel Orange; Juiced ¼  …

Before my current migraine treatment, I spent about a year practically bedridden from the chronic pain. After months of extremely restricted movement, I found myself in an emotional rut. I’d been told many times that exercise would help get me out of the depression, but I could barely get to the kitchen to feed myself, let alone get to a …

You’re stuck inside your office, in your living room on Zoom with a friend, or in your car on your commute; other than your outdoor COVID dining experience, how often do you get to be outside in nature? Even before the pandemic, our modern culture has been becoming more and more detached from nature, and more and more stressed out.  …