Forgiveness and Spring Rolls

  • By Kayley Gamm
  • 09 Dec, 2016

A few weeks ago was session 14 of the community CHIP program. I can’t believe that we are over halfway through the program. The participants did their 6 week lab draw and I can safely say there was an improvement in every single participant’s lab results! The work this group has put into changing their lifestyle has been amazing! I am so lucky to be part of such a cool program.

                The topic for session 14 was forgiveness, not only forgiveness of others, but forgiveness of ourselves. This is not an easy topic for people; I certainly have been working on this quite a bit myself lately. Health and wellness is not something that is always tangible, not always something we can reach out and touch, and is not always something that we can recognize from the outside. It’s not just the food and exercise; there is an emotional and mental aspect to wellness that often gets overlooked. The practice of forgiveness appeals to that emotional and mental well-being.

                One of the participants mentioned at the meeting that forgiveness is not for the person being forgiven, it’s for the person who is doing the forgiving. I feel that this is so true, once you are able to forgive another, you are no longer living in that experience and you are free. That goes the same with forgiving yourself. So what, you ate 2 donuts today? That’s ok. Maybe you planned to exercise this morning, but wanted to sleep in instead. That’s ok too. We are too hard on ourselves. In a world with so much going on, why can’t we even rely on ourselves to be that one person that treats us with kindness and respect?

Every day we make thousands of decisions and some of those are not going to be the best, but if we start and end each day with acceptance and forgiveness, we may find that the world is a lot more beautiful.

                I like to end my day by listing three things that I am grateful for or things that went well for me. This practice helps me reset and think positively for the day to come.

                On top of discussing forgiveness, we also learned how to make spring rolls! I don’t know about you, but spring rolls are one of my favorite things to make, they are incredibly easy too! I have included a recipe for you to make your own below.

Spring Rolls


·        Cucumber, cut into matchsticks

·        Carrot, cut into matchsticks

·        Red cabbage, shredded finely

·        Green onions, chopped finely

·        Mint, basil or other fresh herbs

·        Rice paper wrappers- can be found at local Asian supermarket

·        Tofu, prepared how you like, sliced thinly (simple way to prepare is to coat lightly with cooking spray and sauté in skillet until slightly browned)


I nstructions:

1.      Soak rice paper wrapper in a shallow dish filled with water, until wrapper is pliable and transparent.

2.      Arrange wrapper on a flat surface.

3.      Place vegetables, herbs and tofu slightly off center of rice paper.

4.      Roll rice paper over two times, until half way rolled, then fold other two sides over, on top of roll and continue rolling. (see image to right)

5.      Enjoy with spicy almond sauce (see recipe below)


Spicy Almond Sauce

·        1 Tbsp. Almond butter

·        1 Tbsp. soy sauce

·        1 Tbsp. toasted sesame seeds

·        2 clove garlic

·        2 Green onions

·        ¼ cup chopped Cilantro

·        ½ cup water


Use blender to blend all ingredients to a sauce. You may add carrots, cucumbers, or vegetables if you would like to enrich the sauce.  


News / Blogs

By Jengyu Lai 03 Jul, 2017

Whether you’ve fully adopted a plant-based diet or are simply dipping your toes in the water, there’s no doubt that wholesome food is at the center of one’s wellbeing.


Here we’ve rounded up five of our favorite cookbooks that are chock full of nourishing recipes and nutrition tips that are sure to assist in your healthy eating goals:


1.         Forks Over Knives – The Cookbook

If you watched the Forks Over Knives documentary (read more about it here , along with the rest of our top documentary picks), you know what FOK is all about – the concept that degenerative diseases afflicting so much of the U.S. today can be controlled and even reversed by rejecting animal-based and processed foods. This cookbook features 300+ plant-based recipes which place fruits, vegetables, grains, and legumes in the lime light.


2.         The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes

This cookbook came to fruition thanks to The China Study; a book touting one of the most comprehensive nutrition studies ever conducted which reveals that a plant-based diet leads to optimal health and can halt or even reverse many diseases. The China Study Cookbook shares 120+ plant-based, nutrient-dense recipes that promote optimal health.


3.         The PlantPure Nation Cookbook: The Official Companion Cookbook to the Breakthrough Film

PlantPure Nation, yet another noteworthy documentary created by the same producers as Forks Over Knives, provides this trusty companion cookbook boasting 150+ plant-centric recipes. It’s also filled with tips, tricks, and grocery lists for people interested in a whole food, plant-based diet.


4.         Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes

Inspire healthful, plant-based eating among the whole family with this must-have cookbook from Dreena Burton. From delicious school lunches to appetizing on-the-go snacks, this book supplies more than 100 kid-tested and approved recipes and serves as an excellent reference for parents raising young ones on a whole food, vegan diet.


5.         Crazy Sexy Kitchen

Don’t let the risqué title of this one deter you. Author and cancer survivor Kris Carr attributes her triumph over cancer to her lifestyle changes, most especially her diet. After embracing a diet made up of whole, plant-based foods, she soon discovered the transformative power of nutrition and felt better than she ever had. This cookbook offers 150+ recipes that includes everything from fresh-pressed juices to delectable desserts.


Also recommended: Oh She Glows, Minimalist Baker, But I Could Never Go Vegan


What are some of your favorite cookbooks? Share on our Facebook page !

By Jengyu Lai 28 Jun, 2017
Knee pain is hindering your daily enjoyment. It hurts to sit; it hurts to stand. And exercise is out of the question. You have tried injections and knee braces but nothing is working. What do you do? Now is the time to call Rochester Clinic.

You will receive a thorough assessment from one of our physicians. Our goal is to stop the pain, find the root cause, treat the cause, and maintain a pain free state. Rochester Clinic and your healthcare team will look at your diet, physical activity, medications, and health conditions including injury, disease, and weight. We take a conservative approach to healthcare before suggesting surgical interventions. We have an on-site clinical laboratory, Digital x-ray, and biomechanics laboratory for the best assessments and diagnostics.

Simple changes in lifestyle choices may alleviate much of your pain. You will learn exercises to strengthen weak muscles, increase flexibility, and safe options for weight management to reduce pressure on your joints. Interesting fact: The foods you eat can help or hinder joint inflammations.

The structure of your foot and knee may also be a cause for your pain. High arches, flat feet, pronation or supination of the foot will affect the pressure and development of the knee. Something as simple as the right footwear or custom orthotics would provide pain relief.

We have the tools to help you be on your way to living a healthy, active, and pain free day!

For more information on Rochester Clinic, the services and programs we offer, please give us a call at  507-218-3095, visit our website at , or e-mail to

We are happy to answer your questions and get you on your way to a healthy life!

By Jengyu Lai 13 Jun, 2017
Amy Blackstad, a recent graduate of one of our CHIP (Complete Health Improvement Plan) groups, is a true testament to the power of lifestyle medicine. Her health improvement in the nine months since she started adopting the CHIP principles has showed to be far more effective than the years of traditional medical consultations she had grown accustomed to.

We recently caught up with Amy to hear her inspiring story, and to share with you some of her tips and takeaways. Take a peek:

Rochester Clinic : What made you decide to sign up for the CHIP program?
Amy : I was curious to see if this could do anything for me medically and physically.

Rochester Clinic : How has adopting the principles of the CHIP program transformed your life?
Amy : Before starting CHIP, I was on 50-60 units of insulin a day and on oral medications to try and control my numbers. In total, I was on nine different medications trying to combat my various ailments. I was constantly fighting migraines and dealing with high cholesterol along with pain and overall ill-feelings daily. Kidney damage became evident years ago.
Now, since graduating from CHIP, I am down to one medication, daily insulin use is not needed, and I can’t remember when I last had a migraine -- and I use to get them every weekend without fail. My endocrinologist, who use to just shake his head at me and prescribe more medication, was very pleased at my last appointment and felt he didn’t need to see me anymore. He said he was comfortable with letting me just see my nurse practitioner to monitor my diabetes. I feel good; I now feel like I’m living, not just existing.
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