21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Steve-O
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams




Celebrity Tips

Marilu Henner

Marilu HennerWith the energy of a teenager and the wisdom of a sage, Marilu Henner is today’s best example of a woman who does it all! She is an actress, author, health guru, talk show host, producer, entrepreneur, director, dancer, singer, comedienne, model, and, most important, wife and mom! It’s no wonder she has earned the nickname “Perpetual Motion.”

A five-time Golden Globe nominee, Marilu has starred in over 30 films and television movies and a total of nine seasons on two highly successful Emmy award-winning classic TV sitcoms: Taxi and Evening Shade. Marilu has also starred in six hit Broadway shows (including Grease, Chicago, and Annie Get Your Gun) and has made over 100 talk show appearances between The Tonight Show and the Late Show with David Letterman. It’s no surprise that she won the “Talk Show Guest of the Year” award several years in a row.

A multiple New York Times best-selling author, Marilu has changed millions of lives with the eight books she has written on health, fitness, and lifestyle, beginning with Marilu Henner’s Total Health Makeover (1980); followed by The 30-Day Total Health Makeover (1999); I Refuse to Raise a Brat (1999); Healthy Life Kitchen (2000); Healthy Kids (2001); Healthy Holidays (2003); and Party Hearty (2004); and most recently, Wear Your Life Well (2008). Marilu also wrote an autobiography, By All Means Keep on Moving (1994).

Learn more about Marilu below.

MARILU'S NUTRITION TIPS

Marilu Henner's Recipes
Butternut Squash Soup

Noodle Bowl

Quick Lemon and Garlic Quinoa Salad
Ginger-Jalapeño Slaw

Wear Your Life Well
by Marilu Henner
Wear Your Life Well by Marilu Henner

Being healthy isn't just about eliminating the junk from your body or from the food that you eat—it's also about eliminating the junk that clogs up your life. It's all part of the formula that brings you to the B.E.S.T. (Balance, Energy, Stamina, Toxin-Free) version of yourself—from the inside out, the outside in, and everything in between. It's not just about your weight—it's about your whole life picture. Because they are all part of the same thing. After all—everything is connected to everything.

I really believe that you can't be a healthy person unless everything is working together. True health comes only when every aspect of your life is integrated. Your body, your mind, your relationships, your living space—all of it! Health is a TOTAL picture.

With every step you take, you get one step closer to achieving the ultimate goal of finding a way of life that doesn't deprive you. A way that fills you with the satisfaction of knowing you are treating yourself the way you deserve to be treated—stronger, healthier, and with better clarity, both physically and mentally. You will have boundless energy and an improved sense of total well-being. You won't be able to help but carry yourself a little differently, and I guarantee that everyone around you will say, “I want what you're having!”

  1. Five Tips For Better Digestion
    1. Your stomach doesn’t have teeth! Make sure to chew your food well in order to break it down. In fact, don’t swallow until you can literally “drink” your food.
    2. Dine at a leisurely pace. It takes 20 minutes for the "I'm full" signal to be received by the brain. That’s why it's important to eat slowly enough to allow the brain to perceive that you’re full.
    3. Don’t gulp liquids with your meals. It's better to drink 15 minutes before or at least one hour after you eat. If you must drink with your meals, sip rather than gulp.
    4. Don’t eat when you’re upset. Stress activates the fight or flight hormone cortisol and it creates belly fat. The body hoards fat during a crisis and protects itself with a layer of fat around the middle.
    5. Exercise aids digestion by speeding up the process. Couch potatoes frequently suffer from constipation.
  2. Know Your Assets and Liabilities We all have those things about our bodies that really bother us, as well as those things about our bodies that we love. I always believe in playing to your strengths. You know, accentuate the positive. Since this is kind of an assessment period, figure out what you think is right about your body and what is bothering you about it. You can even pick a body part to focus on this year. I do this every year. Last year it was the year of the butt, and it was arms the year before that. What will it be for you this year? Where will you focus your exercise, alignment, and posture? And not only should you decide on what you want you to change this year, you might also want to weigh and measure yourself, as well as assess your appearance in the mirror. You’re starting something new, so why not take a “before snapshot,” if for no other reason than to prove to yourself later on how far you’ve come.
  3. Never Leave a Room Empty Handed This is my number one organizational tip! I call it “Never leave a room empty-handed.” I learned this from my mother as she made it mandatory in our house to grab something that was out of place every time you exit a room. If you do this throughout your day, your home will always be organized, and you won’t have the usual mess at the end of the day. You will also learn to develop an eye for knowing what needs to be removed, moved, or replaced. It will seem like your house cleans itself.
  4. Make Exercising Convenient When you want to exercise, if you’re the type that takes forever to get out the door or to find and gather all your gear, I suggest making your exercise as convenient as possible. The easier it is to do, the more likely you’ll do it and stick to it. Designate one specific spot to put all your exercise clothes and equipment. Choose a drawer, box, trunk, basket, or anything else that conveniently holds everything in one place. When you know where everything is, it’s easy to get right to it. Exercise is easy when it’s not a hassle to get started.
  5. Show Up To Play One of the things I'm reminded of daily is that the people who seem to get the most out of any process are the ones who show up and really throw themselves into the whole experience. People who hold back and sit on the sidelines and criticize never seem to be having as much fun as those who go out there and try anything, even if it means making a mistake or making a fool out of themselves. There are so many people who are afraid of making a mistake that they never take a chance. Don't be one of those people from the school of "keep quiet and they'll let me live." Don't just show up—show up to play.
  6. 36-Hour Solution The ability to make sound decisions in life is a huge key to success. Today I want to share with you my little secret for making tough decisions. I call it the “36 Hour Solution.” Whenever you're faced with an important decision, or confronted with a problem, give it 36 hours to allow your perspective to change. To me, 36 hours is the magic number—because by then you’ve kept yourself from overreacting, and you’ve had time to examine all possibilities from every angle. Waiting 36 hours also takes you into a different headspace, because you’re addressing the situation at a different time of day. And you know how important that can be. Sometimes, by waiting 36 hours, the problem solves itself.

MARILU'S RECIPES

Butternut Squash Soup
Pick up some squash for this soup that’s easy, delicious, and budget-friendly!

Makes 6 servings

1 large butternut squash, peeled, cubed, steamed, and puréed
2 stalks celery hearts, sliced thin
1/2 small sweet onion diced
1 tablespoon extra virgin olive oil
2 tablespoons Earth Balance margarine
3 tablespoons flour
8 ounces vegetable broth
16 ounces nondairy milk (unsweetened)
1 teaspoon dried thyme
2 teaspoons rubbed sage
salt and pepper (white pepper) to taste

In large saucepan sauté celery and onion in olive oil until translucent. Add margarine and when it melts, add the flour, stirring to coat vegetables. Slowly stir in the veggie broth. Simmer 5 minutes and add the cooked, pureed squash. Stir squash into broth and simmer on low for 10 minutes. With the heat on low, add the milk and herbs and heat gently for another 10 to 15 minutes.

Noodle Bowl
This is a very flexible recipe—the kind that uses up the veggies in your refrigerator. If you don’t have the exact vegetables that are listed here, don’t be afraid to substitute with the things you have.

Makes 4 servings

1 pound long, skinny noodles (whole-wheat spaghetti, vermicelli, soba, udon)
2 tablespoons vegetable oil, plus some for drizzling
1 large onion, thinly sliced
2 large cloves garlic, chopped
1 cup shredded carrots
10 shiitake (or any) mushrooms, stemmed and thinly sliced
1 large zucchini (or yellow summer squash) or 2 small, cut into half moons and sliced 1/2-inch thick
1 large bok choy (with lots of green), cored and chopped*
6 cups vegetable stock
1 cup fresh bean sprouts, optional
1/4 cup toasted sesame seeds
1/2 Tablespoon ground coriander
1/2 Tablespoon chili powder
Cayenne pepper, a pinch
Tamari (dark soy sauce)

Cook the noodles in boiling salted water as directed on the package. Drain and toss with a little bit of vegetable oil.

While the water is coming up to a boil to cook the spaghetti, heat a large soup pot on medium-high heat and add 2 tablespoons of olive oil. Add the onion, garlic, and shredded carrots and cook until the onions start to get tender, about 4-5 minutes. Add the mushrooms, zucchini and bok choy (or cabbage and spinach) and cook for another 2-3 minutes. Add stock, bring to a boil then simmer for 5 minutes. Add the bean sprouts the last minute.

In a small bowl, combine the toasted sesame seeds, ground coriander, chili powder and cayenne pepper and reserve for garnishing the soup.

To serve, place some of the spaghetti in a soup bowl and season it with a couple of splashes of tamari. Ladle the veggies and soup over the noodles. Sprinkle the sesame mixture on top and serve.

*If you can’t get bok choy, try 1/2 a small head of cabbage, chopped, plus 2 cups baby spinach, chopped. Or even chopped broccoli (peel and chop the stalks, too).

Quick Lemon and Garlic Quinoa Salad

Makes 6 servings

1 cup dry quinoa
8 cups water
pinch of sea salt
1/2 cup carrots, chopped
1/3 cup parsley, minced
1/4 cup sunflower seeds

Dressing:
2-3 cloves garlic, minced
1/4 cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
2 tablespoons tamari (or Braggs Liquid Aminos)

Rinse quinoa well using warm water and drain through fine strainer. Bring water to boil in a large pot. Add salt and quinoa to boiling water. Boil for 10-12 minutes. Remove from heat and drain quinoa through a large strainer (in the same way you would prepare pasta).

Prepare dressing and place in a large bowl. Add carrots, seeds and parsley. You can also add chopped broccoli, or other veggies of choice. Add cooked quinoa and toss well. Serve at room temperature or chilled.

Ginger-Jalapeño Slaw

Makes 6 servings

1/4 cup seasoned rice vinegar
2 tablespoons extra virgin olive oil
2 teaspoons peeled and grated fresh ginger
1/2 teaspoon sea salt
2 jalapeño peppers, seeded and minced
1 pound cabbage, thinly sliced (about 6 cups)
1/2 pound red cabbage, thinly sliced (about 3 cups)
3 medium carrots, finely shredded (about 1 1/2 cups)
2 green onions, thinly sliced
1 cup thinly sliced kale

In a large bowl, combine the vinegar, oil, ginger, salt, and jalapeño peppers until well blended. Add the remaining ingredients and toss well. Refrigerate, covered, for 1 hour before serving.

MARILU HENNER'S FULL BIO

Motivated by her parents’ untimely death in their early 50s and her own struggles with weight and health, Marilu devoted years of experience and research developing a program of health and wellness that can be tailored to one’s own individual needs. Marilu pinpoints the essential elements of our mind, body, and environment to help identify and build on our greatest assets and to eliminate our most persistent saboteurs. She quickly uncovers the ways we are compromising our lives and offers smart, healthy alternatives founded on a plant-based diet.

Marilu shares her empowering information with thousands everyday by teaching classes on her Web site at www.Marilu.com. For 10 years, people have logged on to get the complete Total Health Makeover® experience, improving their health, multiplying their energy levels, and transforming their bodies and their lives. The Web site offers monthly online classes with Marilu and her team of experienced coaches who provide personalized support on message boards and in a live chat room. The site also includes Marilu's own recipe collection—hundreds of delicious recipes that are also good for you.

Marilu has spoken before the U.S. Congress in Washington on several occasions on topics including dietary supplements, women’s cardiovascular disease, and deadbeat parents, and she was one of only two private citizens who contributed to the dietary guidelines shaping our government’s food pyramid. This spring she will again address Congress to present healthy dietary guidelines for kids as the Child Nutrition Act comes up for renewal. Marilu lectures frequently throughout the country as a keynote speaker and motivator for universities, interest groups, and corporations on topics ranging from diet and fitness, women’s issues, and child psychology, to lifestyle, entertainment, and business organization strategies.

She hosted and executive produced her own talk shows three different times. The first titled Marilu, later on the Discovery Channel’s Shape Up Your Life for FitTV, and recently a series of interstitial mini-segments designed to teach and inspire positive lifestyle choices called The Art Of Living With Marilu Henner, which will be airing soon.

As a competitor on Donald Trump’s Celebrity Apprentice, Marilu played for her favorite charity the Physicians’ Committee for Responsible Medicine (PCRM). She also hosted America’s Ballroom Challenge on PBS for two years, and recently guest starred on Numbers, Party Down, My Boys, and in the series finale of ER. She will be featured on 60 Minutes in spring 2010.

Of all her achievements, however, Marilu is most proud of her success as a mother of two boys, Nick (15) and Joey (13), and her loving relationship with her husband, former University of Chicago classmate, Michael Brown, whom she helped cure of two cancers.

There’s no denying Marilu’s unstoppable and infectious energy, which she firmly attributes to her healthy diet and lifestyle. She truly practices what she preaches!

Marilu’s upcoming projects include:

  1. A profile on 60 Minutes in March 2010

  2. How I Cured My Husband’s Cancer, written with husband Michael Brown and detailing his health journey, which put his two cancers into remission

  3. Happily Divorced Ever After, written with ex-husband Robert Lieberman as a guidebook of how to successfully co-parent after a divorce

  4. Testifying before Congress on the Child Nutrition Act in Spring 2010

  5. The Choreography Project, in development

  6. An Evening with Marilu Henner, a one-woman show that will be performed in New York, Chicago, Las Vegas, Miami, and other cities

  7. Marilu.com classes September 2009 to spring 2010

    1. Back to Booty School

    2. Navigating the “Mindfields” of Self-Sabotage

    3. NO Excuses

    4. Hot For the Holidays

    5. That's a Wrap—The Time is WOW! (fashion and presentation)

    6. InTENtional Living in 2010

    7. Super Bowl Bonus (healthy entertaining)

    8. The Role of Your Life

Learn more about Marilu at www.Marilu.com.

home | contact us | about us | support us | full disclaimer | privacy policy

PCRM Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
Phone: 202-686-2210 | E-mail: pcrm@pcrm.org