Voyage Chicago Introduces Estelle Harford of Stellar Strength and Wellness

Stellar Strength Black Bean Burgers

Stellar Strength Black Bean Burgers

Stellar Strength Black Bean Burgers

For some reason I’ve never made a good black bean burger. Yesterday, I was determined to change that. I came up with a healthy meat free alternative. Of course you can change this recipe if you want it to be gluten free or vegan. If you’re unsure how to change the recipe, just email me and I’ll help you. I always use organic, high quality ingredients when possible.

I used TVP, or texturized vegetable protein in this recipe. I started using this to add to our food on a backpacking trip in Grand Canyon. It adds a lot more protein without adding fat or a lot of calories. This also gave the burgers more substance and eliminated the mushy texture a lot of black bean burgers seem to have.

Makes 4

3 T Extra Virgin Greek Olive Oil

1/3 c. chopped red onion

3 cloves chopped garlic

4 diced medium sized baby ‘bella mushrooms

1 tsp. oregano

1 tsp. cumin

½ tsp. garlic salt

¼ tsp. chili powder

salt and pepper to taste

½ c. Bob’s Red Mill TVP

1 egg

½ c. flour (you can substitute this with any gluten free flour you like)

1 can organic black beans, rinsed

Saute in medium sized pan over medium heat, 1T olive oil, red onion and garlic. Saute for a few minutes and then add the mushrooms. Add salt and pepper. Allow to caramelize a bit. Set aside. Maybe 5 minutes of cooking time.

Blend In a food processor or high quality blender. Add everything and blend until it is combined.

Cook Add 1 T olive oil, heat pan. Take a handful of bean mixture and drop patty sized mounds into pan. Make sure to give enough space to brown both sides evenly. After browned, transfer to paper towel.

Bake When almost ready to serve take browned patties and bake in a 350 oven for about 10 minutes.

Serve You can use bread, portabella mushrooms as buns, a lettuce bed or tortillas. It’s up to you, be creative. I served them with some shredded mozzarella cheese, some chopped heirloom tomatoes, fresh spinach, avocado, fresh cilantro and a dollop of non-fat greek yogurt.



Stellar Strength Super Simple Greek Village Salad

Stellar Strength Super Simple Greek Village Salad










Simple Greek Village Salad

1  organic cucumber

1/2 red onion

1 Fresh organic tomato

Greek Feta cheese

2 sprigs fresh dill

Maybe 10 leaves of fresh oregano

Greek extra virgin olive oil

Aged balsamic vinegar

Garlic salt, fresh cracked black pepper

This is a very uncomplicated, delicious recipe.  I throw it all together. I mix oil and vinegar and spices to taste.

Improve your Golf game Atlanta, with Ki-Hara Master Trainer Estelle Harford

Don’t you want to be a better Golfer?

I haven’t ever met a golfer that wasn’t interested in improving their game. Golf is a sport that is extremely intricate, and always presents new challenges. It can be the course, the weather or YOU! I am here to introduce you to an incredible, secret tool that can help you immeasurably.

Ki-Hara Master Trainer Estelle Harford has recently relocated to Atlanta, and can help you accomplish your game goals.

Ki-Hara is a unique method of eccentric flexibility, strength training, and core stabilization that is used to help athletes improve. It also corrects muscular substitution, which might be significantly impacting your game.

With the help of a Ki-Hara Master Trainer, you will decrease pain, eliminate painful muscular substitution, increase range of motion, flexibility, strength and core capability. All of these advance your game.

In golf, one needs the ability to quickly access muscles and rotate powerfully through specific joint rotations. If you can’t use these muscles properly you will have a lot of unnecessary frustration. You should be able to quickly execute these movements to get the most torque, control and precision in your swing. If not corrected this will translate into fault in your swing as well as other problems.

Aside from being strong; to be a successful golfer it is imperative that one has FLEXIBILITY! You need chest, shoulder, lattissimus dorsi (lats) and back range of motion and flexibility. Your arm must be able to fully cross far enough in front of your body to allow for a proper backswing. Range of motion is extremely important to be able to get your body into good positioning. You have to be strong enough to have the power behind your backswing to make the ball travel a far distance.

Hip mobility and glute strength are often overlooked. There are many people that have extremely tight and restricted hip flexor and psoas muscles. One of the things these muscles do is, allow your hips to properly rotate internally and externally. This contributes to the ability to control sway and early extension. You have to be able to rotate your body in all planes of motion. If you can’t, you run the risk of injuring yourself because you are forcing other areas of your body to take unnecessary torque and joint stress.

You might be frustrated and feel like you are doing “everything correctly” and still not getting what you want out of your game. It is extremely likely you have muscular compensations occurring in your body, which are inhibiting your improvement. If these are not corrected they will impair performance and can lead to injury. Ki-Hara can be the missing link to perfecting your game. Working with a Master Trainer is the best way to determine what is happening in your own body and to create a program for correcting these issues.

Estelle Harford of Stellar Strength and Wellness is a Movement Therapist and a nationally recognized Ki-Hara Master Trainer. She has recently relocated to the Atlanta area from Chicago. She is the only Ki-Hara Master Trainer in Georgia. Please call to set up an appointment at 630-730-1410. She offers in-home sessions as well as studio sessions.,


My newest addiction, Avocado Caprese Toast

Avocado Caprese Toast

I am always tweaking things and trying to come up with the healthiest versions of food I love. This is a simple, incredible lunch I created last week with healthy ingredients I had on hand. I got so many positive responses, I wanted to share it here for reference. Let me know what you think or how you have changed it to suit your tastes more.




One small Baguette sliced lengthwise and toasted

Fresh Buffalo Mozzarella, as much as you like or you can omit for a vegan version

One half of a ripe Avocado, smashed

A few sliced Organic Grape Tomatoes

A few fresh Basil leaves

Your favorite Extra Virgin Olive Oil to drizzle

Fresh cracked Black Pepper and Celtic Sea Salt

I toasted the baguette under a broiler first, then put the cheese on and allowed that to get a bit warm and melted.

I smashed the avocado, put the tomatoes and basil on top of it. I drizzled a bit of extra virgin olive oil on top and salt and pepper.