Touchstone for Life Newsletter - August 2021

Dear Friends,

As summer comes to an end and we head into the fall. Let’s explore how to activate our intentions into positive life changes. What thoughts or seedlings are you nurturing within? Let’s all set an intention to build a more peaceful, compassionate, loving, caring, and the safe world—and we must start with the world inside ourselves. Continuous spiritual expansion is always the highest good, and our greatest path lies within!

Love and appreciation,

It is never what we have that is most important, but what we do with what we have.



Affirmations can retrain the subconscious mind to believe what you think and what you say to yourself.  Affirmations help put one into a positive mindset.  When you are more positive you can also be more productive.  People who are positive tend to be more motivated and when you are more motivated you tend to take action in your life and work harder to obtain your goals.  Think about the state you are in when you are depressed.  It is usually hard to get motivated.  You don’t want to get out of bed, you don’t want to go to work, and every task seems to be a huge chore.  On the contrary, when you are in a happy and positive state you tend to bounce out of bed looking forward to the day, excited about what the day will bring.  Affirmations are a good way to keep you positive and thus motivated.  

An example of an affirmation is:  “I am strong and confidant in all areas of my life and I believe in myself.”  Even if you don’t feel this way right now, saying this affirmation multiple times a day will help you to start believing it.  Also saying affirmations multiple times will start to retrain your brain to think more positively automatically.  It is so easy for humans to think negative, have a tendency to worry and think the worst is going to happen.  Retraining the brain to think positive can help change your thoughts to happier ones and since what you think, you act on, then your thoughts are of the utmost importance to change!


Ready Set Live is a personal development and lifestyle, health, and wellness podcast to making your life work. This show will inspire you on a journey of discovery about yourself. Gary Quinn focuses directly on recurring problems and issues that confront us all in today’s hectic and toxic world. He responds with simple, practical, yet deeply insightful, strategies that those seeking to improve their lives and relationships can use to empower themselves. He will be interviewing celebrities, expert guests in personal development, health, fitness, and lifestyle. An entertaining, inspirational, informative show that gives you tools to find health and happiness in all areas of your life.


Rochelle Calvert, PhD
Author, Psychologist  & Somatic Practitioner

Don’t miss these interview air dates:
 Aug. 06, 2021 12:00PM PST, on or all podcast outlets.


View new & past PODCASTS (click here)

My recent guests:
My last guests have included: Victoria Cordova, Maggie Lind, Sherrod Taylor, Todd English, Sebastian Siegel & Mariel Hemingway, Marco Castelli, Arturo Cisneros, Michael Neill, Greg Louganis, Anita Moorjani, Nicole Bilderback, Dara Torres, Suzanne Somers, Jenny Daly, Melissa Yamaguchi, Pam Grout, Bronwyn Cosgrave, Carmit Bachar, Sebastian Siegel, Mariel Hemingway & Bobby Williams, James F. Twyman, Scott Savlov, Donna De Lory, Gregg Braden, Belinda Carlisle, Fiona Harrold, Mariel Hemingway, Toni Hudson, Louis Gossett Jr., Ilyce Glink, Richard Romagnoli, David Courtney, Charo, Mark Victor Hansen, Robert Vargas, Dr. Jocelyne Eberstein, Donna De Lory, Walter Nudo, Debra Johnston, Gena Lee Nolin, Jonelle Allen, Joe Townley, Logan Allen, Neil Jackson, Group Love - Christian Zucconi & Hannah Hooper, Eric & Eliza Roberts, Esai Morales, Marilu Henner, Linda Gray, John Lloyd Young, Dean Pitchford, Tracey Bregman,  Kevin Spirtas, Tyler Henry, Nick Hounslow, Kia Kiso, Emmanuel Itier, Marilu Henner, Linda Gray.



AUGUST 06, 2021
12:00 PM PST
Mediterranean Diet Reduces Inflammation

Americans may enjoy a high standard of living, but we could learn a thing or two about quality of life from Mediterranean cultures. There’s a reason we like to visit places like Greece and Italy on vacation: these cultures are known for their outstanding cuisine and laid-back lifestyles that emphasize social connection and taking time to enjoy the good things in life. Imagine living like that all the time! The fact is that many of those who do have a much better life expectancy and a much lower rate of chronic diseases.

This is why more and more health practitioners recommend imitating the Mediterranean lifestyle. It turns out that the standard Mediterranean Diet is a perfect match for a heart-healthy anti-inflammatory diet. It’s full of fresh fruits and veggies, healthy fats, and whole grains, which are all excellent for reducing inflammation. It’s also full of flavor, with plenty of herbs, garlic, and lemon, and it’s not afraid of a little red wine and dark chocolate, either. This food is meant to be savored. You won’t even miss your burgers and fries.

Adopting a Mediterranean-inspired lifestyle can add years to your life and life to your years. Follow these steps to transition to an anti-inflammatory Mediterranean diet:

1. Use extra-virgin olive oil
Olive oil is a staple of Italian and Greek food and for good reason. Not only does it add great flavor, but it’s also full of antioxidants and healthy omega-3 essential fatty acids, which have been shown to reduce inflammation and support heart health. The trick is to make sure you get cold-pressed, extra virgin olive oil since high heat or chemical processing will destroy these nutrients.

2. Toss all soy, corn, safflower, and vegetable oils
These oils may be cheap, but they are highly processed, often extracted with chemicals, and easily oxidized, which deprives them of nutrient value and adds to your toxic load. They also tend to be overly high in omega-6 fatty acids. Research shows that having more omega-6 than omega-3 fatty acids in your diet can increase inflammation.

3. Avoid canola oil
Also called rapeseed oil, canola oil can be marketed as heart-healthy because it’s low in saturated fat. But it’s been so genetically modified and highly processed, it’s closer to an industrial oil than a food. It’s even been banned in Europe, due to research that shows it may be bad for the heart.

4. Take home three different types of fish each week
Fish makes up a healthy portion of the Mediterranean Diet, which favors lean meat with healthy fats over red meat, which is considered inflammatory. Salmon, perch, trout, albacore tuna, sardines, and mackerel are all rich in anti-inflammatory omega-3 fatty acids.

Vitamin D, the vitamin that most know as the “sunshine vitamin” plays a much larger role in overall health than many of us realize — from hormone balance to immune and mood support,  bone health, and more. But how do you know if you have a vitamin D deficiency? Since most people are deficient in vitamin D, it’s important to know the answer to that question. Taking measures to raise your Vitamin D levels can improve your total health in many ways.

The Importance of Vitamin D
Vitamin D is actually a hormone, which plays a major role in our health. After spending some time out in the sun soaking up all of that wonderful vitamin D, the body will synthesize it and then it can be activated by the liver and the kidneys. This new activated form of vitamin D is what acts like a hormone in the body to help with the regulation of calcium metabolism. This is one of the ways vitamin D is different from other vitamins, as other vitamins don’t go through this activation process before the body can use them.

In addition to regulating calcium metabolism, vitamin D also plays a role in other functions:
  • Blocks the release of parathyroid hormone which is a hormone that can lead to brittle bones.
  • Supports the immune system.
  • Supports muscle function.
  • May help provide mood support and be a supportive part of the treatment for depression.
Limit Your Caffeine Intake
We’re not saying you have to give up your morning cup of joe, but limiting your caffeine intake may help support better vitamin D levels. As it turns out, caffeine may inhibit vitamin D absorption in the body. In addition to keeping your caffeine intake limited, try to take your vitamin D supplement at a different time of day than the time you have your cup of coffee.

Get Some Sunshine
This one goes without saying, but it just wouldn’t seem right if we didn’t mention sunshine as one of the best ways to get some natural vitamin D. Try to get out in the sun for 15-20 minutes every day to soak up that sunshine vitamin.

How Much Vitamin D Should You Get Per Day?
The total amount of vitamin D you should get each day depends on age, but a growing body of science is now concluding that 5,000 IU per day of vitamin D is the optimal amount to combat deficiency and keep your body and immune system running efficiently.



Today, I rise above all limitations.

Today, I am discovering talents I did not know I had.

Today, I am outgoing, and others enjoy being with me.








What better way to make this tropical dish vegan than with tofu, and what better time to do it than now! Complete with a savory marinade and a sweet and spicy coconut cream sauce, this satisfying main tastes just like a beach vacation. And couldn’t we all use one of those right about now?

For the Coconut Crusted Tofu
  • 14 ounces extra-firm tofu
  • ¼ cup soy sauce
  • ¼ cup coconut sugar
  • 1 small lime, juiced
  • ½ tablespoon fresh ginger, grated
  • 2 tablespoons whole wheat flour
  • 2 tablespoons cornstarch
  • ¼ teaspoon baking powder
  • 3 tablespoons cold water
  • ½ cup panko breadcrumbs
  • ¾ cup shredded coconut (sweetened or unsweetened)
  • ¼ cup vegetable or canola oil, for frying

For the Sweet Chili Sauce
  • ½ cup coconut cream (from a 15-oz. can of full-fat coconut milk)
  • 2 tablespoons pineapple juice
  • 2 teaspoons lime juice
  • 1 teaspoon chili garlic sauce


1. Press the tofu with several layers of paper towel to remove as much water as possible. Cut the tofu into ½-inch slabs and press with paper towels again.

2. To prepare the marinade, first combine the soy sauce and coconut sugar in a small mixing bowl. Microwave in 15-second intervals, stirring in between until the coconut sugar dissolves. This should take less than a minute. Add the lime juice and fresh ginger. Whisk to combine.

3. Transfer the tofu to a shallow baking dish and pour in the marinade. Move the pieces around so each is completely coated. Cover and place in the fridge for at least two hours, flipping the pieces over and recovering with the marinade halfway through. Put your can of coconut milk in the refrigerator at this time, too.

4. While the tofu is marinating, prepare the batter. Combine the flour, cornstarch, baking powder, and water in a medium mixing bowl. Whisk to combine. Set in the fridge until you’re ready to cook the tofu.

5. Once the tofu is done marinating, remove it from the refrigerator along with the can of coconut milk. Pour the panko breadcrumbs and shredded coconut onto a large plate and use your hands to mix it up. Remove the batter from the fridge and stir. The texture should be similar to pancake batter. If it’s too thick, add another teaspoon of cold water. Line another large plate with a layer of paper towels and set it next to the stove.6Heat ¼ cup of vegetable or canola oil in a large non-stick skillet over medium-high heat. When hot, the oil should glide easily across the pan. Take the first piece of tofu and dip it in the batter. Shake gently to remove any excess, and then dredge it through the panko/coconut mixture so it’s coated on all sides. Carefully place it in the skillet – it should sizzle right away. If it doesn’t, your oil isn’t hot enough yet.

  • Coat each piece of tofu in batter, followed by the panko/coconut mixture. Working in batches, cook tofu for about 3 minutes on each side, until crispy and golden brown. Transfer cooked tofu pieces to the paper towel-lined plate to absorb excess oil. You may need to switch out the oil halfway through if there’s a lot of debris floating around in it. Those little coconut flakes burn quickly!
  • While the tofu cools, prepare the sauce. Flip the can of coconut milk upside down and open it from the bottom. Pour off the liquid and scoop ½ cup of the solid coconut cream into a blender. Add the pineapple juice, lime juice, and chili garlic sauce. Blend until smooth. Alternatively, you can whisk the sauce by hand in a small mixing bowl. Adjust flavors to taste.
  • Serve tofu warm with a drizzle of sweet chili sauce and a squeeze of lime, if desired.


Trust that everything you need to manifest love, abundance, and peace in your life will appear.

Every day demands the best from us. If we are to be effective in living full lives, we will need to be inspired and inspiring as well.
Gary Quinn
Gary Quinn
Gary Quinn Channel
Copyright © 2021 Touchstone for Life, All rights reserved.

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