Cricket flour provides alternative for low FP diets; mocha chocolate cricket bar recipe

My friend Al samples a Chapul Aztec Cricket Bar.

I’m always on the look out for new foods to try that will fit my low-starch, low-carbohydrate lifestyle. Fibro sufferers most often have irritable bowel syndrome (IBS) and small intestine bacterial overgrowth (SIBO) which makes them unable to digest many carbohydrates.

I’ve seen all kinds of new flours lately for those of us on healing diets, such as the low fermentation diet, paleo diet or paleo autoimmune protocol (AIP).  All of these flours (sigh) are too high in starch and carbohydrates for those of us with digestive systems lacking the enzymes to digest them. I never thought I’d be trying cricket flour, made from 100 percent ground, food-grade crickets. This high-protein flour with no carbohydrates is a good option as long as you are not bothered by the insect “ick” factor.

Chapul Cricket Bars

I have to admit I was first introduced to cricket flour in the form of Chapul Cricket Bars.http://chapul.com/ These gourmet, delicious bars had me wanting more ways to eat crickets.

I decided to try the Chapul bars after seeing them featured on the ABC television show, Shark Tank. They are similar to Larabars in taste and texture. I ordered a sampler pack of three bars, including Chaco (peanut butter and chocolate), Aztec (dates and chocolate) and Thai (coconut, ginger and lime). These bars all contain cricket flour and sell for $2.99 to $3.25 each. The cricket bars are pricey but worth giving them a try as Chapul donates 10 percent of their profits to fund water conservation projects.

I was sold on the Chapul Aztec bar. The others contained ingredients I need to avoid. Other friends and family members were guinea pigs for the Chaco and Thai bars and found them delicious too.

100 percent pure cricket flour

The Aztec bar is a delectable combination of dark chocolate, dates, coffee and cayenne powder.  It was dense, not overly sweet and definitely gourmet. The heat from the cayenne lingers just a bit.

I am a little sensitive to dates and definitely need to watch my carb intake. The bar has 150 calories, 36 grams of carbohydrates (7 grams of fiber), 5 grams of protein and 17 percent DVA of iron. The bar caused me no problems but I thought why not purchase cricket flour to make my own version where I have more control over the ingredients.

The cricket bars and/or cricket flour http://www.cricketflours.com/are a good option for someone like me who cannot eat regular flours or even gluten-free varieties because of starch malabsorption problems. I also lived in Thailand for awhile and discovered how people in other parts of the world eat insects as a mainstay of their diets.

I don’t have to avoid crickets for any reason but those who have a crustacean or shellfish allergy shouldn’t eat them. Crickets are arthropods, just like shrimp, crabs and lobsters.

Some other facts about cricket flour:

·         It’s a rich source of protein and other nutrients. A 2-tablespoon serving of cricket flour contains 55.3 calories, 7.6 grams of protein, 4.4 percent DVA of iodine, 3.6 percent DVA of magnesium, 23.5 percent DVA of riboflavin, 16.7 percent DVA of Vitamin B12 and 14 percent DVA of zinc.

·         Crickets are more environmentally friendly to produce than cows or pigs that require a large amount of feed and water to produce. Crickets use little water and mostly eat agricultural byproducts, such as broccoli stalks.

Here’s how I made my own Mocha Chocolate Cricket Bars. You will need:

2 ounces of organic dates (get dates with no sugar or sulfites)
1/2 cup almond flour
1/2 cup cricket flour (can sub more almond flour instead of cricket flour)
2 T. cocoa powder
1/4 tsp. salt
1/4 tsp. baking soda
1/4 tsp. powdered pure stevia
2 T. strong liquid coffee
1/4 cup coconut oil
1/2 tsp. pure vanilla powder
1 grassfed egg
For optional frosting see this post: http://catsinthekitchen.blogspot.com/2015/06/help-yourself-when-it-comes-to-fibro.html

 Here's what you do:

Preheat oven to 350 degrees. Line a loaf pan with parchment paper. Prep your dates by softening them in 1 T. warm water. Add everything to a food processor and blend until smooth. Pour the batter into your lined loaf pan. Bake for 15-20 minutes.

Prepare optional frosting and frost your loaf when cooled. Cut into bars.

Yum!

Recipe contributed to:
 http://www.fibrobloggerdirectory.com/

 http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-173.html

Exercise can be a part of fibromyalgia healing; plus healthy frosty ice cream

Running the Race to Robie Creek in 2004, pre-fibromyalgia

Never say "I'll never be able to do that again" because I have fibromyalgia. I used to say that all the time in the darkest days of my illness. Now, I'm having to "eat my words."

You see I'm signed up to do the 13.1-mile Race to Robie Creek, Saturday, April 18. http://robiecreek.com/ I used to do the Race to Robie Creek every spring pre-fibromyalgia.The last time I ran it was April 17, 2004, with my husband, pictured above.

Then, my world began unraveling as the symptoms of fibromyalgia took hold of my life. At the time, I was convinced I'd never do things again that were my passion, like hiking, snowshoeing, backpacking and definitely, not running. I was having trouble just standing and walking.

Now, my belief is you can do whatever you set your mind to do as long as you realize you may have to make some modifications. As an example, start walking short distances every day. Never go beyond that "feel good feeling." If you do it right, there's nothing that exercise can't benefit.

These days, I still don't run except for a little speed walking or run walking. I do ride my bike; go hiking, snowshoeing and backpacking. I've had to make some modification to do these things. I definitely don't go at race pace. I do these activities at a pace that feels good.  I go shorter distances. I do what feels good on a given day. Since fibromyalgia muscles tend to stay contracted, I spend a lot of time stretching after exercising.

My last T-shirt from the Race to Robie Creek

For a decade plus, I haven't even considered participating in Robie Creek. It's billed as the toughest half-marathon in the Northwest. Fibromyalgia has prevented me from running, something I used to enjoy. This winter, a close friend said, "Why don't we do the Race to Robie Creek?" I thought she was kidding but she wasn't.

She has done the race almost every year for the past 17 despite her own health problems. I kind of laughed and shrugged it off. But soon, it was time to register which is no easy thing because all the race spots are usually taken in less than one hour.

She was successful in registering herself because her computer works faster than mine. I didn't get a spot but entered for a chance to win one in a drawing. I never win anything so quickly forgot about it. Surprise, surprise. Last week, I was notified I had won a spot.

Well, here's the part where I have to "eat my words" about never running again. Actually, I don't plan on running. I'll be walking, another modification because of fibromyalgia. I might have to speed walk a little here and there in order to complete the event in about four hours.

So, is exercise good for individuals with fibromyalgia? Yes, I believe it should be part of your healing. Movement/exercise can make just about any health problem better because you're getting oxygen;  preventing muscles from atrophying; getting Vitamin D; and helping alleviate depression.

Admittedly, you're probably going to need to get your sleep problems, vitamin deficiencies, thyroid problems and gut issues on the road to mending before you feel like exercising a lot. But any little bit you do can help as long as you stick with this rule: never go beyond the "feel good" feeling."

I admit I have always been an avid exerciser. If I couldn't exercise, I got depressed. I started making modifications so I could keep on going. But exercise still hurt until I found this program: http://classicalstretch.com/ Classical Stretch has been on PBS for 15 years so check your listings to see when it's on in your area.

I like it because Miranda Esmonde-White leads you through exercises that help rebalance your body, increase mobility, and keep your joints healthy and pain-fee. It's not difficult, last about 23 minutes, and is suitable for all ages and fitness levels.

 Give me a healthy ice cream frosty after exercise.

And pretty soon you'll see me behaving like Nika (red malamute on right) here who has finished her food and is trying to take everyone's food.

Frozen milk ice cubes

 The frosty making process is easy.

The finished product

 You need frozen milk ice cubes (about 1 cup of your favorite milk beverage), 1/2 cup of yogurt of your choice (lactose free or low lactose, no sugar), 1/4 tsp.powdered stevia, 1/4 tsp. vanilla extract and pinch of salt.

 Blend up a storm in your vitamix or other heavy-duty blender. You may have to tap it down a bit. Pretty soon, you'll have a delicious frosty.

Now you can see why I'd fight like Nika for seconds.

 http://www.realfoodallergyfree.com/

Pumpkin latte ice cream

Pumpkin Spice Frappuccino Ice Cream

Happy Halloween! I'm celebrating with Pumpkin Spice Frappuccino Ice Cream. It's super easy to make and contains coffee. I am a confirmed coffee lover especially since I am on such a restricted diet.  I was so happy when I found out that coffee was not a problem for me. This also be made with a nice chai tea or coffee substitute. You can eat it in a bowl like ice cream or a tall cup like a pumpkin spice shake. Yes, it's that thick!

Here's what you need:

1 cup milk of your choice
1/2 cup brewed and cooled coffee
pinch of salt
stevia, to taste, or other sweetener of choice
1/4 cup pumpkin puree (I like Farmer's Market Organic Pumpkin or fresh.)
1/4 tsp. cinnamon
1/4 tsp. pumpkin pie spice
1/4 tsp. pure vanilla powder (Sunfood) or vanilla extract
1 cup gelatin coffee mixture (1 cup coffee mixed with 1 T. Great Lakes gelatin and set)

 Yummy, Yummy! Here's what you do:

Blend everything together, except for gelatin coffee mixture, in your Vitamix or other blender. Pour into ice cube molds and freeze until hard.

In the meantime, prepare your gelatin coffee mixture. Note: You can omit this but it is the key to giving your frappuccino a nice, creamy texture. Mix 1 cup of slightly warm coffee with 1 T. Great Lakes gelatin. Place in the fridge to allow to firm up.

Time to make the frappuccino. Put everything in your high speed blender and pulse until smooth and creamy. You may have to use a spoon or plunger to mix things up a time or two.

This makes one huge serving. It may give you brain freeze so share with someone else. It doesn't freeze well.

Recipe submitted to:

http://wholenewmom.com/traditional-tuesday/pumpkin-bars-grain-free-pie-crust-pumpkin-tart/

Seared cauliflower steaks with chard, asparagus and shrimp

I pedaled my bike to the farmer's market and came back with some yummy produce. I incorporated a lot of it into my Seared Cauliflower Steaks with Chard, Asparagus and Shrimp. I got the idea for this recipe from chef Ryan Scott of the LiveWell Network.

The original (sounded delicious) recipe had seared cauliflower steaks with crispy quinoa, golden raisins, hazelnuts, watercress and sherry dressing. I have to avoid most of the ingredients but maybe you don't so here's the link: http://livewellnetwork.com/Food-Rush/recipes/Seared-Cauliflower-with-Golden-Raisins-Watercress-Crispy-Quinoa-Hazelnuts-and-Sherry-Dressing/9496535

Here's how I made my version. Oh, I have to weigh my carbohydrates so I am including how many grams I used.
First you will need:
1 T. apple cider vinegar
Juice of 1 lemon
salt and pepper
2 tsp. dijon mustard
2 T. olive oil
1 cauliflower steak, slice of cauliflower 1/2-inch thick (80 grams)
6-8 shrimp
2 cups mixed greens (80 grams)
1 stalk of Swiss Chard (80 grams)
1/2 cup zucchini, cut into matchstick pieces (80 grams)
1 radish, cut into matchsticks (20 grams)
Few baby kale leaves (10 grams)
3 stalks asparagus, cut into 1-2-inch pieces (40 grams)
small handful of microgreens, baby greens cut from the garden

Here are the directions:

Whisk vinegar, Dijon mustard, olive oil and lemon juice until emulsified. Season with salt and pepper. Set dressing aside.

In a medium saucepan, blanch cauliflower in boiling water for three minutes. Remove from the pot. In a large skillet, heat olive oil over high heat and sear cauliflower until golden brown on both sides (Note: This is the best way I have ever eat cauliflower). Remove from the skillet. Season with salt and pepper.

In the same skillet, heat some additional olive oil and saute the zucchini, chard, kale and asparagus. Finally, saute your shrimp.

Toss mixed greens, sauteed veggies and shrimp with the vinaigrette. Arrange veggie/shrimp mixture around the cauliflower steak on a plate. Spoon on additional vinaigrette. Garnish with microgreens if you have some in your garden. I simply clipped off the tender leaves of baby lettuces, kale, beets and chard from plants growing in the garden.

Recipe submitted to:
http://laurasglutenfreepantry.com/2014/06/allergy-free-wednesdays-blog-hop-123.html

Recycled can makes kitchen tool for layered salad entree

Layered salad entree made with recycled can

A recycled can helped me turn my everyday salad with veggies and miscellaneous ingredients into something artistic and delicious.

 Start by saving and washing one 12-16 ounce can, and removing the top and bottom. Save either the top or bottom. Remove the label from the can. Line the can with a piece of parchment paper.

New kitchen gadget, ready to help create a layered entree

Layered entrees yummy and easy to make

Shop fur kids (l-r): Bailey, Nika, Misha

You can use your can to make just about any kind of layered entree. Choose whatever ingredients you want but you will need some foods that are a bit sticky, the goo so to speak to hold things together. Here are some ideas: pureed squash or cauliflower , rice, eggs, farmer's cheese, lactose-free yogurt, shrimp or other protein such as tofu or seed/nut butters, lettuce greens, micro-greens, sprouts, sauteed veggies of choice. You also could try pureed sweet potatoes or hummus. I can't eat these but they are gooey.

Here's what I  used for one entree:
2 T. farmer's cheese
1 egg yolk, over easy
Sauteed veggies including:1 stalk bok choy, chopped; 1/2 cup zucchini matchsticks;1 T. diced red pepper; and 2 T. diced carrot
1-2 T. olive oil
salt and pepper
1/4 avocado, mashed
2 T. microgreens or sprouts
2 handfuls lettuce greens
6 shrimp, chopped

 Here's what you do:

 Prepare your can as shown above. Place the can on your serving plate. Begin layering in your ingredients. Start with something gooey for the bottom. I used the mashed avocado. The possibilities are endless. Mashed veggies such as squash, sweet potato and beans work well but some of these are off limits for the SIBO diet.

The trick is layering in something gooey every third layer. I went guacamole, sauteed veggies, shrimp, farmer's cheese, sauteed veggies, egg, shrimp, farmer's cheese.

Place the lid on top of your layers and press down to firm everything up. Carefully push down on the lid to slide the salad out of the can. It should end up perfectly layered on your plate.

 I garnished with microgreens and arranged lettuce greens around the inverted salad.

Recipe contributed to:
 http://www.tessadomesticdiva.com/2014/06/allergy-free-wednesday-122.html

Chocolate ganache mini pies with strawberries

Strawberry ganache mini pies with strawberries

Yummy, luscious strawberries are in season, and they are so wonderful! I guess you can tell I love strawberries.

Unfortunately, they have a high fermentation potential (FP) because of the types of sugars they contain. Like most fruit, they can be malabsorbed providing food for the growth of bad bacteria in the gut. They are low in calories but individuals with irritable bowel syndrome need to look at FP. About 6 small strawberries have an FP of 6, and I need to keep my daily FP 20-25 until more of my symptoms resolve.

Sigh. I have strawberries infrequently which makes them a super special treat. Now, if you add chocolate or nuts or seeds to the mix, you have increased the FP yet again. It doesn't mean I can't still have these ingredients but I have to watch my portion size and what else I eat during the day, kind of like saving up FP points.

I'm making Chocolate Ganache Mini Pies with Strawberries for Father's Day. Individuals, like hubby, can eat a whole mini pie and garnish with tons of strawberries, if they like. I will stick with a mini, mini portion, topped with two strawberries.

Bailey gives my bike a safety check while on his new cat tree.

 Here's what you need for 2 chocolate ganache mini pies with strawberries:

For the crust:
4 T. almond flour or substitute sunflower seed flour if allergic to nuts
3 T. melted coconut oil
dash of cinnamon
1 T. cocoa powder
powdered stevia, to taste, or other desired sweetener

For the ganache:
2 T. melted coconut oil
2 T.. sunbutter or almond butter
1 T. cocoa powder
1-2 T. soymilk or other alternative dairy beverage
vanilla stevia, to taste, or other sweetener of choice

For the topping:
Strawberries, as many as you want

Here's what you do:

Mix almond or sunflower seed flower with cocoa, cinnamon, melted coconut oil and stevia. Divide the mixture and press into two mini tart pans with removeable bottoms. Place in the fridge or freezer to firm up the crusts.

 Next, mix up the ganache. Combine melted coconut oil with sunbutter. Stir in the cocoa and stevia. Add the soy or other milk and stir into a thickened chocolate mixture.

Spoon an equal amount of the ganache into each mini tart pan. Top with strawberries and serve.

 Recipe contributed to:
http://wholenewmom.com/traditional-tuesday/blueberry-oat-squares-balsamic-strawberry-basil-ice-cream-almond-joy-bites-golden-graham-cereal-important-breast-cancer-prevention/#more-28089

Strawberry-carrot pudding with coconut butter swirl, a backpacking favorite

Rafting on Curtis Lake

Four backpacking trips into summer and the food prep is definitely getting easier. Trail navigation is a whole other issue. On our latest backpacking trip, we unwittingly picked a high mountain lake with a trail that was not maintained. These days, it seems that trails with less foot traffic are not being maintained.

It was my first total bushwhacking adventure. Let's just say we could have used a machete or chainsaw at times. Fortunately, we had a GPS and some trail savvy members in our group. Otherwise, we might still be out there wandering in the woods.

Misha enjoys some "me-time" by the lake.

Once we made it there, the lake was so beautiful that we almost forgot the tiring trek in and the occasional thought that maybe we were lost.

Strawberry-carrot pudding with coconut butter swirl

Best of all, I was packing along a new backpacking treat that I made---Strawberry-Carrot Pudding with Coconut Butter Swirl. I enjoyed it so much I decided to make a version from fresh ingredients at home. Note: This recipe uses steamed carrots but raw carrots would work as well, especially if you have a high-powered food processor.



Here's what you need to make the fresh version:
(makes 1 large or 2 small servings)

• 2 medium carrots, peeled, diced and steamed (or use raw carrots)
• 6 fresh or thawed frozen strawberries
• 2 T. coconut butter
• 1-2 T. coconut milk

Here's what you do:

• Steam the peeled, diced carrots (or keep it raw) and allow them to cool.
• Toss everything into the food processor and blend until smooth and creamy.
• You can eat this right away or chill it in the fridge.
• Serve with additional sliced strawberries and melted coconut butter on top.

Ingredients for the backpacking version

Here's what you need to make the backpacking version:
Note: I purchased organic freeze-dried carrots and strawberry powder from www.nuts.com.

• 1/2 cup freeze-dried carrots
• 1 T. freeze-dried strawberry powder
• 1 packet Artisana coconut butter (purchased from www.iherb.com)
• 1/2 cup boiling water

Here's what you do:

• Prepare the pudding ingredients at home.
• Grind the carrots to a fine powder in your coffee grinder or NutriBullet-type device.
• Mix in the strawberry powder.
• Put the mixture in a heavy-duty freezer bag (quart-size).
• At camp, add 1/2 cup of boiling water to the mixture in the bag. Zip up the top and allow the mixture to rehydrate.
• When ready to eat, mix in your coconut butter.

Both versions were delicious but I think the backpacking one may have been extra good especially after our unplanned bushwhacking experience.

Our own private lake

Recipes contributed to:
http://dietdessertndogs.com/2013/08/08/wellness-weekend-august-8-12-2013/#more-18566
http://allergyfreecookery.blogspot.com/2013/08/allergy-friendly-lunchbox-love-8913.html
http://www.glutenfreecat.com/2013/08/raw-foods-thursdays-8713/

Backpacking food, ACD friendly

Spring hike to Jenny Lake

Backpacking involves hiking to a mountainous destination, such as a lake, with all your gear loaded into a backpack. It’s an activity that can be challenging for anyone but add in multiple food sensitivities, fibromyalgia, candida and stomach issues.

Despite these health problems, my interest in backpacking was rekindled two summers ago, after giving it up for more than a decade. Read about my first outing here: http://catsinthekitchen.blogspot.com/2012/06/chocolate-fix-backpacking-bars.html and  http://catsinthekitchen.blogspot.com/2011/08/backpacking-with-candida-and-food.html
 I guess it proves that you don’t have to let food allergies keep you from doing the things you enjoy.

Two weeks ago, my son, Brian, and I did a nine-mile day hike into Jenny Lake near Idaho City. There still was snow to traverse to get to the lake but it was worth the effort.

Brian hikes through the snow to Jenny Lake

I packed in some fresh food, Orange Julius Kale Salad, http://catsinthekitchen.blogspot.com/2013/06/orange-julius-kale-salad.html, and sat by the lake enjoying this breathtaking view while I enjoyed my lunch.

Orange Julius Kale Salad, http://catsinthekitchen.blogspot.com/2013/06/orange-julius-kale-salad.html

 Fur pups, Misha and Nika, loved the snow and the hike with their human pals.

Misha by Jenny Lake

Do you think Nika, a furry malamute, was enjoying her patch of June snow?

Nika reclines on a patch of snow

Now, the fun begins to get ready for a three-day backpacking adventure (sixth in the last three summers). My first backpacking trip with food allergies took a lot of planning. Yes, planning is the key to doing something with food allergies or any health problem.

Raw lemon blueberry bites

I still do a little fuming that I have to do much preparation while my backpacking partners (husband and son) simply pick up a few pre-packaged meals, ready to rehydrate by adding hot water. Their backpacking menu will include freeze-dried eggs and bacon, beef stroganoff and chicken enchiladas.

I'll see how packable these are.

Items, such as these, are loaded with many of the foods, starches and additives that I need to avoid. This year my preparation is complicated by the fact that I have developed a few new food sensitivities, a complication of fibromyalgia.

If they don't hold up, they'll still be yummy!

I began my search to find suitable foods several months prior to our planned trip. I looked on the internet for the freeze-dried foods I can tolerate. The second step involved assembling these foods into safe meals and placing them in heavy-duty storage bags for packing. I also bake my own packable energy bars, muffins, crackers with safe ingredients.

I ended up ordering items from the same companies I have dealt with in the past. They include: http://www.nutsonline.com  and http://beprepared.com. I purchased carrots, broccoli, chicken, strawberries, blueberries, apples, peaches, butternut squash, zucchini and spinach. I can make a variety of meals and snacks from these ingredients plus a few items from the pantry.

Freeze-dried veggie soup in storage bags for packing

I am packing along lots of veggie soup made from freeze-dried zucchini, onion, carrot, butternut squash, spinach and broccoli. I will stir in some sunbutter for extra protein and freeze-dried chicken can be added.

Freeze-dried butternut squash/carrot/apple pudding with blueberries

For breakfast, I will be trying out butternut squash/carrot pudding with blueberries. I took freeze-dried butternut squash and carrots and pulverized them into a nice powder to rehydrate with water. Again, sunbutter will be stirred in. I also prepared some yummy lemon-blueberry muffins, made with coconut flour for breakfast.

If you're going camping, hiking, backpacking, check out these other energy foods I packed along on previous trips:
 Chocolate fix backpacking bars
 http://catsinthekitchen.blogspot.com/2012/06/chocolate-fix-backpacking-bars.html and 
Backpacking hot cereal
http://catsinthekitchen.blogspot.com/2011/08/backpacking-with-candida-and-food.html
Carrot hemp seed crackers
http://catsinthekitchen.blogspot.com/2013/03/snowshoeing-food-carrot-hemp-seed.html
Cacao spinach chia pudding
http://catsinthekitchen.blogspot.com/2011/08/backpacking-cacao-spinach-chia-pudding.html
Backpacking seed bars
http://catsinthekitchen.blogspot.com/2011/08/backpacking-with-candida-and-food.html

Here’s a recipe for delicious Raw Lemon Blueberry Energy Bites that can be eaten at home or taken along backpacking or camping. Note: I'm hoping they are packable. If not, they can be eaten with a spoon and they'll still be tasty!

Here's what you need:

3/4 cup sunflower seed flour made from ground raw sunflower seeds
3 T. coconut flakes
2 T. coconut oil
1 T. raw coconut flour
1 T. coconut milk or water
Juice of one lemon
2 tsp. of lemon zest
2 T. freeze-dried blueberries (or fresh if eating these closer to home)
1 T. sunbutter
1 T. raw coconut butter

Here's what you do:

Grind your sunflower seeds into flour in a coffee grinder or NutriBullet. Place all ingredients (except freeze-dried blueberries) in a food processor and blend into dough forms. Toss in blueberries and pulse a few more times to mix in. Shape the dough into balls and store in fridge or pack in containers to hit the trail!

Recipe submitted to: http://siftstirandsavour.com/2013/06/16/5-ingredient-mondays-asparagus-fries-carrot-ginger-celery-soup-spiced-roasted-almonds/

http://www.glutenfreecat.com/category/raw-foods-thursdays/

http://allergyfreecookery.blogspot.com/2013/06/allergy-friendly-lunchbox-love-62113.html

http://dietdessertndogs.com/2013/06/20/wellness-weekend-june-20-24-2013/