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STRAIGHT OUT OF JOHN HOPKINS....

2/28/2013

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I know my blog is a little off the beaten path today, but I think this information is so important, as it comes from a very reputable institution.   One of my friends sent me this information from John Hopkins University..I have to share this with you:

LATEST CANCER INFORMATION from John Hopkins University

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY AND ELIMINATE CANCER, JOHN HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATE WAY:

  1. Every person has cancer cells in the body.  These cancer cells do not show up in standard tests until they have multiplied to a few billion.  When doctors tell cancer patients there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size. 
  2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.  
  3. When the person's immune system is strong, the cancer cells will be destroyed and prevented from multiplying and forming tumors.
  4. When a person has cancer it indicates the person has multiple nutritional deformities.  These culd be due to genetics, environmental, food and lifestyle factors.
  5. To overcome the multiple nutritional deficiencies, changing your diet to include more fruits and vegetables will strengthen the immune system.
  6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract, etc., and can cause organ damage like liver, kidney, heart, lungs, etc.
  7. Radiation, while destroying cancer cells, also burns, scars and damages healthy cells, tissues and organ.
  8. Initial treatment with chemotherapy and radiation will often reduce tumor size.  However, prolonged use of chemotherapy and radiation do not result in more tumor destruction.
  9. When the body has too much toxic burden from chemotherapy and radiation, the immune system is either compromised or destroyed, hence, the person can succumb to various kinds of infections and complications. 
  10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy.  Surgery can also cause cancer cells to spread to other sites. 
  11. An effective way to prevent cancer from starting, STARVE THE CANCER CELLS.  

WHAT CANCER CELLS FEED ON:
  • SUGAR.  Sugar is a cancer-feeder.  By cutting off sugar, it cuts off one important food supply to the cancer cells.  Note:  Sugar substitutes like NutraSweet, Equal, Spoonful, etc., are made with Aspartame and it is harmful.  A better natural substitute would be raw honey or molasses, but only in small amounts.
  • MILK.  Milk causes the body to produce mucous, especially in the gastrointestinal tract  Cancer feeds on mucus.  Cancer feeds on casein, the protein in all dairy products.  By cutting off milk and substituting with a plant-based milk, such as Almond milk, cancer cells will be starved.  
  • Cancer cells thrive in an acidic environment.  A meat-based diet is acidic.  Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer. 
  • A diet made of 80% fresh vegetables and fruits, whole-grains, seeds and nuts help put the body in an alkaline environment.  About 20% can be from cooked foods, including beans.  
  • Avoid caffeine:  coffee, tea and chocolate have high amounts of caffeine.  Green tea is a better alternative and h as cancer-fighting properties.  Water--best drink.

12.   Meat protein is difficult to digest and requires a lot of digestive enzymes.  Undigested meat remaining in the               intestines will become putrefied and leads to more toxic buildup.
13.   Cancer cell walls have a tough protein covering.  By refraining from or eating less meat, it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.
14.   Cancer is a disease of the mind, body and spirit.  A proactive and positive spirit will help the cancer warrior be a survivor. 

Anger, unforgiving and bitterness puts the body into a stressful and acidic environment.  Learn to have a loving and forgiving spirit.

Cancer cells cannot survive in an oxygenated environment.  Exercising daily and deep breathing help to get more oxygen down to the cellular level.

PLEASE SHARE THIS WITH PEOPLE YOU CARE ABOUT!

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THE MOST NUTRIENT-RICH FOODS ON THE PLANET ARE....

2/27/2013

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Instead of all the commercials we see, and all the advertisements we hear everyday about fast foods, milk, beef, etc., we should be told about the most nutrient-rich, powerhouse foods on the planet--GREENS!  People don't realize just how good greens are for us.  They are packed with phytochemicals (protection from free radicals), vitamins, minerals, and antioxidants.  

The Cancer Institute recently reported on hundreds of different studies that all concluded with the same basic information:
  1. Vegetables and fruits protect against all types of cancer if consumed in large enough quantities.  Hundreds of scientific studies document this.  The most prevalent cancers in our country are mostly plant food deficiency diseases.  
  2. Raw vegetables have the most powerful anti-cancer properties of all foods. 
  3. Beans in general, have additional anti-cancer benefits against reproductive cancers, such as breast and prostate cancers.
Unfortunately, most Americans would rather take a pill so they could continue eating what they are used to.  After billions and billions of dollars are spent on cancer research, we really don't have too much to show for it.  There is more cancer today than ever before, and there is no CURE for it.  We have been searching for the cure for years and years, when in fact, REMOVING THE CAUSE IS THE ONLY WAY TO WIN!  

The great news is, the key to both weight loss and optimal health is eat high levels of green vegetables, fruits and beans.  People that cut out meat, poultry and dairy but fill up on bread, pasta, pretzels, bagels, rice cakes and crackers may be on a low-fat diet, but because their diet is so low in vitamins, minerals, phytochemicals, and fiber, they do not have the protection against cancer that you will get from vegetables, fruits and beans.  Following a strict vegetarian diet is not as important as eating a diet rich in fruits, and vegetables--studies have confirmed this over and over again.  

As I have said before, kale is one of the most powerful superfoods you can eat.  It is a nutrient-dense food, (more nutrients are packed in a leaf of kale than probably most people eat all day!), and is among the best source of vitamins C and A, and contains thousands of plant chemicals that improve health.  All vegetables are good for you, but leafy greens like kale, collards, spinach and turnip greens pack a powerful nutritional punch.  Besides the vitamins listed above, they are rich in Vitamins K, potassium, iron, folate and calcium which are linked to everything from  reducing our risk of heart disease and cancer, to better eyesight with aging.  Who knew...WHY ISN'T THIS INFORMATION PLASTERED ON BILLBOARDS ALL OVER OUR COUNTRY...WHY ARE THERE NO COMMERCIALS ON TV TELLING US TO EAT OUR LEAFY GREENS EVERYDAY?  

I do believe that more and more people are taking responsibility for their health today more than ever.  With all the scientific research that has been done, people are beginning to realize the food we eat has everything to do with our health.  This is great news because we have control over what we put in our bodies and we all can achieve optimal health....IT IS NEVER TOO LATE!!

Here is a great recipe using kale...and it's using raw kale which sometimes does not taste so good.  However, by "massaging" the kale with the lemon juice, it breaks the leaves down causing the leaves to actually wilt.  I found this recipe and have made it several times because it is SO GOOD!!

MASSAGED KALE SALAD
5 large kale leaves, cut into fine strips
6 crimini or button mushrooms, thinly sliced
1 avocado, roughly chopped
pinch of salt
1-2 lemons, juiced
2 cloves garlic, finely minced
2 large handfuls of baby spinach, chopped
1 large carrot, finely diced
12 cherry tomatoes, halved
2 small shallots or 1 small red onion, thinly sliced
handful of coarsely chopped slivered almonds
2 T  nutritional yeast

  1. In a large bowl, place kale, mushrooms, avocado, salt and juice of 1 lemon.  
  2. Rub and squeeze the mixture with your hands until kale begins to wilt, about 2 minutes.
  3. Add garlic, spinach, carrot, tomatoes and onions and mix gently with hands to combine.
  4. Add almonds and nutritional yeast and stir to combine.
  5. Taste, and if necessary, add salt and juice of 2nd lemon--I added juice of 1/2 the second lemon.

This salad is absolutely delicious...give it a try and let me know what you think.  If anyone has a really good kale recipe, please share with me...I try to eat as much kale as I can!

Maybe someday we will see a billboard with a huge green salad instead of a double cheeseburger, large fries and a super-sized Coke.....I can only dream....

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WHAT'S RESISTANT STARCH?

2/26/2013

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I read this information in an article from the journal, Current Opinion in Gastroenterology.  What research shows is resistant starch, something that ends up in our bowel, in pretty much the same form it entered into your mouth, is a powerhouse at work.  As unappetizing as that may sound, once the starch gets into our bowel it does some really important things including promoting the growth of good bugs and keeps the bad bugs away.  Research showed that resistant starch helps the body resist colorectal cancer through mechanisms including killing pre-cancerous cells and reduces inflammation that can promote cancer. 

Resistant starch is found in peas, beans and other legumes, green bananas, and also in cooked and cooled starchy products like rice and pasta salad.  You have to consume it at room temperature or below--as soon as you heat it, the resistant starch is gone.  But eaten correctly, it kills pre-cancerous cells in the bowel.  Resistant starch also has implications for the prevention of breast cancer, and remember, what research shows is what prevents breast cancer also prevents prostate cancer.  

These studies continue to show why a diet high in protein, (animal protein) and low in carbohydrates is so detrimental to our health.  When I say carbohydrates I do not mean the white bread, rice, pasta, etc...everything we know is really not good for our health or our weight.  We need to include brown rice, whole-wheat pasta and bread, beans, peas and other legumes.  These foods are the powerhouses fighting off all the toxins that end up in our intestines.  Dr. John McDougall has always promoted keeping "good starches" front and center of your diet for just this reason.  Keep these foods on the menu!

This recipe is from The New McDougall Cookbook:

POTATO-LEEK SOUP

4 cups peeled and chunked potatoes
4 cups water
2 leeks, white parts only, washed well and sliced
1/2 t onion powder
1/4 t garlic powder
1/8 t freshly ground pepper
1/4 t dried dill
1/2 c chopped scallion

  1. Place the potatoes, water and leeks in a medium-sized pot.  Bring to a boil, reduce heat, cover and cook until the potatoes are tender, about 30 minutes.  
  2. Transfer to a blender and process until smooth and creamy.  Or, transfer only half of the soup to a blender or processor and blend until smooth and creamy.  Return to the pan and stir to mix.  This will yield a creamy soup with chunks of vegetables.
  3. Add the remaining ingredients, Heat through, on low, for about 10 minutes.  Serve. 






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WHY NOT PLANT-BASED?

2/25/2013

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When I told my husband four years ago that I was not eating anymore animal products, he thought I lost my mind.  I first stopped all meat which included beef, chicken, turkey, pork, and yes, fish too.  There are many more people today eating a plant-based diet than there were back in the 80's, but some people still feel that those of us eating vegetables are sort of weird.  Ironically, there are many vegetarians that do not eat a very healthy diet.  They become vegetarians for ethical reasons without fully understanding the health-promoting part of the diet.  To eat a healthy diet, a person needs to maximize their consumption of whole plants...nature's package.  Simply avoiding animal-based foods does not constitute a healthy diet.  

Animal foods are not needed to maintain good health.  However, many people have trouble believing this because, in this country, it has been ingrained in our brains that we must drink milk for strong bones and eat meat to build muscles.  This is simply not true.  There has been so much scientific research done all resulting in the same conclusion, eating a whole-food plant based diet will give you optimal health.  Unfortunately, the American people are not given this information readily because the meat and dairy industries stand to lose too much...their money.  It doesn't seem to matter that the American people are heavier and sicker today than any other time in history.  

The good news is, we can take control of our health...prevent obesity, diabetes, hypertension, heart disease, cancer, and all the other chronic diseases we live with today.  It's all about the food that's on the end of our fork!  By eating a whole-food plant based diet, nature has packaged everything we need in just the right quantities.  It is nothing short of amazing.  We just need to make sure we eat a wide variety of vegetables, fruits, beans, whole-grains and a little nuts and seeds...our bodies will get everything it needs.

During the week if you are really crunched for time, pass that fast-food restaurant, go home, and make this in less time than waiting in line.  Simple, easy and fast!

SPEEDY INTERNATIONAL STEW

1  15 oz can black beans, drained and rinsed
1  14 oz can diced tomatoes with zesty mild green chilies
frozen corn, enough to fill the empty tomato can

Heat all the ingredients together and serve over brown rice or any other whole-grain you may have left over.  No left overs, just eat it the way it is!  

VEGETABLE CHOWDER

3 1/2 c water
1 medium onion
2 cloves of garlic, minced
2 stalks of celery, sliced
2 carrots, scrubbed and chopped
1 medium green bell pepper, chopped
2 large potatoes, peeled and chopped
3 T soy sauce
1 T thinly sliced fresh basil
1/4-1/2 t pepper
2 cups frozen corn
2 medium tomatoes, seeded and chopped
3 c Almond milk
  1. Place 1/2 cup of the water in a large pot.  Add the onion, garlic, celery, carrots and green pepper.  Cook, stirring over medium-low heat for 5 minutes.  
  2. Add the remaining 3 cups of water, the soy sauce, basil, and pepper.  cover and cook for 20 minutes.
  3. Add the corn and cook for an additional 10 minutes.  Add the tomatoes and Almond milk.  Cook 10 minutes longer and serve.

VARIATION:  Before adding the tomatoes and milk, puree half of the soup in a blender.  Return to the pan and proceed as directed.  

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LITTLE LEAVES...EXTREMELY POWERFUL

2/24/2013

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I love herbs!  They can transform an ordinary dish into something delectable.  Herbs are the leaves of various annual or perennial plants and are very fragrant.  Spices, on the other hand,  come from the seeds, buds, fruit, roots, stems or barks of various plants and trees.  Herbs have a nutritive value, and, either fresh or dried,  they contain antioxidants that help protect us from diseases such as cancer and heart disease.  Using  herbs as flavoring can be a tremendous help when cutting back on salt, fat and sugar.  

Now, I know fresh herbs are so expensive.  I can't tell you how many times I used a portion of fresh herbs in a dish and then ended up throwing some away.  However, I just read a really good tip on how to prevent this.  Take a few minutes to freeze them!  I never thought about this....puree them in a blender with a small amount of water.  Pour the puree into ice cube trays and freeze until solid.  Transfer to a freezer bag.  (Remember to label it!).  Then when you are ready to use the herb, just drop a frozen cube or two directly into a pot of soup or sauce, or whatever it is you are making.  Obviously, this will only work while using herbs in cooking.  But I thought this was a great idea!!  Let me share some information on a few of my favorite herbs:

Parsley:  Rich in iron, vitamin C, vitamin A, folate, potassium and calcium.  What's more, parsley is known for its cancer-fighting potential.  In herbal medicine, it is used as a diuretic and is used for treating kidney and bladder inflammation, irritable bladder and edema.  So, eat your parsley!!  Sprinkle on any kind of salads, I put it in my soups, in my bean burger mixtures, etc.  It gives whatever you are using it in a "fresh" taste.  

Cilantro:  Cilantro is said to be the most consumed fresh herb in the world, more than double all other fresh herbs combined, because so many cultures cook with it...Chinese, Asian, Indian, African and Latin cuisines.   Cilantro is a very good source of fiber, Vitamins A, C, E and K, riboflavin, niacin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.  It's also a good source of thiamin and zinc.   Can you imagine...all these vitamin and minerals in that little herb....However, I find people either love cilantro or hate it...I LOVE IT!!

Basil:  Where would Italian cooking be without basil?  Basil is really fragrant and one of the most recognizable fresh herbs out there.  It is usually green, but there are some varieties that can be red or purple.  There are more than 60 varieties, all of which differ in appearance and taste.  The flavor of sweet basil, (the most common found in our markets),  is bright and pungent; other varieties such as lemon (really good), anise and cinnamon have flavors that reflect their names.  Basil is a good source of fiber, vitamins A, C, K, and B6, folate, calcium, iron, magnesium, phosphorus, potassium zinc, copper and manganese.  It is also a good source of protein, vitamin E, riboflavin and niacin.

Who knew all the health benefits available to us from these little leaves packed with so much flavor?  

SWEET POTATO PUFFS


1/4 c millett
1 1/2 c water
5 medium sweet potatoes, peeled and cubed
1 large garlic clove, minced
1 medium onion, finely chopped
1 small stalk celery, with leaves, sliced thinly
1 carrot, scrubbed and grated
1/4 t dried basil

  1. Preheat the oven to 350 degrees.
  2. Place the millet in a saucepan with 3/4 c of water.  Cook over low heat for 30-40 minutes, or until softened.  Meanwhile, steam the sweet potatoes until soft, about 15 minutes.  Mash them well.
  3. Saute the garlic, onion, celery and carrot in the remaining 1/2 c of water until tender, about 7 minutes.  Combine the millet, potatoes, vegetables and basil, mix well.
  4. Drop the mixture by the tablespoons onto a nonstick baking sheet, being careful not to flatten the puffs.  Bake for 20 minutes or until lightly browned.  


SAUTEED ITALIAN ZUCCHINI


1/4 c water
1 clove garlic, minced
5-6 small zucchini, trimmed and sliced
2 T soy sauce
2 T chopped fresh parsley
1/2 t dried oregano
1/2 t dried basil

Put the water and garlic in a pan.  Add the remaining ingredients.  Saute, stirring occasionally, until softened but not mushy, about 10 minutes.  

TASTY BLENDER SALSA


1  15-16 oz can whole tomatoes
2 cloves garlic
1/4 cup fresh cilantro leaves
1 fresh jalapeno pepper, seeded, stem removed

Place all of the ingredients in a blender or food processor.  Process until smooth. Serve with burritos, baked pita chips, etc. 

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GMO FOODS....WHAT'S THAT??

2/23/2013

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I'm really late in posting my blog today because, like every other morning, I start out reading my emails and was shocked to read an article that was sent to me.  It's subject was GMO foods.  Now, I know what GMO foods are, (genetically modified organisms---which means, this is not from nature, it's man-made), and I try to diligently avoid them, but I had no idea what a wide spread problem this has become and how "the powers that be" keep this information hidden.  I literally have just spent 5 hours reading reports, articles, journals, etc., on GMO foods and the ramifications it's causing to our health...especially our children's health as they are growing and developing into adults.  I can honestly say I am sick to have discovered what goes on in regards to the United States' food supply.  I will try and summarize what I've learned about GMOs...I will try to keep it short...I could go on and on about this because GMO foods are so detrimental to our health.

So, what exactly does GMO mean?  Scientists take a gene from one plant and splice it into another...it is common in corn, soy, cottonseed, and tomatoes.  The reason for this is to make the plants disease-resistant, and to keep insects off the plants.  The scientists produce a plant that will grow it's own "pesticide" so farmers don't have the spray their fields.  The seeds are known as genetically modified seeds which is what the majority of farmers now use..it's more economical.  

The problem is this...scientific researchers have proven repeatedly that eating these foods produced with GMO ingredients lead to all different kinds of cancer, birth defects, reproductive problems, digestive issues, allergies, asthma, ADHD, and autism, just to name a few.  Without going into the science of all this, GMOs are extremely harmful to our health!!  The most disheartening situation in all this is...this information is suppressed and or the studies being done are funded by the same people connected with the manufacturing of the GMO ingredients.  What I discovered was the results of the studies are always favorable to the people supplying the money....REALLY??  The bottom line is this....the health of the American people comes in second to the amount of money being made.  Period.  The big corporations making these GMO products know full well the harmful effects their products have on the American people....but, they do nothing to stop this...as a matter of fact, the information is suppressed.

Governments around the world have banned GMO ingredients...such as Europe and Asia.  They know how harmful GMOs are to our health, hence, they are absolutely banned from their food supply.  In the United States, GMOs are in 80% of our corn supply, soybeans, tomatoes and cottonseed.  This means GMOs are found in every bite of processed food we eat!!  Read that sentence again....Read the ingredient list on processed foods, always some sort of corn product, usually high fructose corn syrup, soybean oil, etc., all GMO ingredients. 

This information is just one more reason we need to get rid of all the processed foods we eat.  Cookies, pastries, donuts, packaged "food" such as Kraft macaroni and cheese, canned raviolis, spaghetti o's and all the other GARBAGE we are feeding ourselves and our families....it is so harmful to our health.  I know organic food is pricey, but, anything that is labeled 100% organic, has absolutely NO GMO ingredients in it.  NONE.  Government is not allowing GMO products to be labeled as such...why?....because they are afraid people will not purchase it....REALLY???  So, therefore, by the powers that be, there is no such labeling allowed.....The US will not even allow labeling...other countries have BANNED it completely!

However, I have found an app called the True Food Shopper's Guide that will help you to avoid genetically engineered (GE) foods.  The guide will give you information on common GE ingredients, brands to look for and tips you need to know.  The app is free!!  I will continue to do my research on this whole subject and come back with more information to share with you.  One website I found is The Food Revolution Network by John and Ocean Robbins...excellent information with links to many other great sources.  When you have time, check it out, it's time well spent. 

If anyone has any insight on this subject, please email me...Knowledge is Power.


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RECIPES FOR THE WEEKEND

2/22/2013

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It's Friday...the last day of a long week.  I wanted to give you some recipes that you might be able to try over the weekend.  Look the recipes over and make your grocery list.  Again, a really good time-saving tip is to get your fruits and vegetables home, wash them, cut them up and store in ziplock bags ready to use during the week.  Maybe plan on soaking some beans overnight, cook them the next morning, (about 1 hour), and store in ziplock bags... ready to go when you are during the week.  Same with whole-grains, i.e., quinoa, brown rice, millett, barley, etc.  Make a batch and store.  

Here are some recipes from the book, Prevent and Reverse Heart Disease.  These are really EASY recipes and delicious!


BANANA FRENCH TOAST

1/2 c Almond milk
1 ripe banana, cut up
1 T nutritional yeast flakes, (optional)
1 t vanilla extract
pinch of ground nutmeg
5 slices whole-wheat or whole-grain bread
  1. Whirl first five ingredients in a blender until smooth, then pour into a shallow bowl.  
  2. Dip both sides of bread in mixture.
  3. Cook on a preheated nonstick griddle until browned on both sides or on a nonstick baking sheet in a 400 degree oven, turning once, until golden on both sides.

EASY BLUEBERRY MUFFINS

1 c whole-wheat flour
1 cup oat flour (put oatmeal in a blender to make your own flour)
1 t baking powder
1/2 t baking soda
1 t ground cinnamon
1/2 t ground nutmeg
1/3 c maple syrup or honey
1/2 c unsweetened applesauce
2 t vanilla
1 cup of Almond milk
1 cup blueberries, fresh or frozen

  1. Preheat over to 400 degrees.  
  2. Mix first six ingredients in a large bowl.
  3. Place remaining ingredients in the center.  Carefully fold from center to outside until all ingredients are blended.  Do not over mix. 
  4. Spoon batter into a nonstick muffin pan.
  5. Bake for 25 minutes or until tops are brown.

HUMMUS
This recipe is so easy and so good.  Have this on hand for sandwich spreads or use as a dip for vegetables or make your own pita chips to serve with this.  I love hummus on a vegetable sandwich...you have to try this!

2  19 oz cans chickpeas, drained and rinsed (or use your own beans)
1  12 oz jar roasted red peppers, including the liquid
1 t chopped garlic
1-3 t lemon juice
1 t ground cumin

Combine all ingredients in a food processor and process until smooth.  Add a little water if the consistency is too thick.

NOTE:  If you find it needs salt, you can add a bit of Bragg Liquid Aminos or, first try adding more lemon, that usually solves the problem for me.  Divide this up into single portions and freeze. 

I know I have mentioned this before, but just a reminder...there are so many websites now with really healthy recipes...a few of my favorites are:  straightupfood.com, and VegKitchen...these sites have really easy recipes with "everyday" ingredients.  If you have time over the weekend, look at these sites and try something new....

Let me know if you find something you really like, or if you stumble across another site with really good recipes!  


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CAN YOU DO THIS?

2/21/2013

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When I mention giving up virtually all animal products--meat and dairy--which includes beef, chicken, fish, cheese, milk and eggs--people look at me like I am absolutely crazy!!  The whole idea seems absurd.  Most people who hear about this do not seriously consider it, despite the truly impressive health benefits.  If you are one of these people--if you are curious about these findings, but know in your heart that you will never be able to give up meat, then I can talk until I'm blue in the face....I will never be able to change your mind.  YOU HAVE TO TRY IT.  I tell people all the time, give it one month...one month won't hurt anyone.  If you have been eating cheeseburgers, fries, drinking soda, then one month without them won't kill you.  

One month isn't enough time to give you long-term benefits, but it is long enough for you to realize four things:
  1. There are some great foods you can eat in a plant-based diet that you otherwise may never had discovered.  You may not be eating everything you want, (the desire for meat may last longer than one month), but you will be eating lots of delicious foods.
  2. It's not all that bad.  Some people start this and very quickly love it!  Other may take months to fully adjust.  But almost everyone will find that it's a lot easier than they thought.
  3. You will feel better.  Even after only a month, most people will feel better and likely lose some weight.  Try having your blood work done before starting this way of eating....then have blood work done again a few months into it...you will be so surprised!
  4. Most importantly, you will realize it is doable!  You can do this if you choose to.  All the health benefits that go along with this way of eating money CANNOT BUY.  It's your choice.

This first month may be challenging, but it gets easier after that.  I know this sounds hard to believe, but your taste buds will change when you are on a plant-based diet.  You not only lose your taste for meat, but you begin to discover new flavors.  Food actually tastes better!!

With that being said, during the first week or two, you may have some stomach upset as your digestive system adjusts.  This is natural...it's nothing to worry about and doesn't usually last long. You will need to put some time into this.  You will need to learn new recipes, (how exciting!), and you will be trying new dishes.  Also, no matter how full your plate is, we are all "trained" to think we are not eating a meal without meat.  This too shall pass.  

This recipe is from the book, Moosewood Restaurant Cooking for Health.

TUNISIAN CHICKPEA STEW

2 cups of chopped onions
1/4 t salt
2 T minced or pressed garlic
1-2 fresh chiles, minced
2 t ground cumin
2 t ground coriander
1 t caraway seeds, whole or ground
1/2 t ground black pepper
4 cups peeled and cubed butternut squash ( I buy the already peeled and cubed, much easier!)
1 cup water or vegetable broth
1 bell pepper, diced (red, orange, yellow or green)
1  15 oz can chickpeas, rinsed and drained
1  15 oz can diced tomatoes
2 T soy sauce
1/4 cup chopped cilantro (optional)

  1. In a soup pot on medium heat, saute the onion and salt in a small amount of water, cover and cook until the onions soften, about 7 minutes, stirring occasionally.
  2. Add the garlic, chiles, cumin, coriander, caraway and black pepper and cook for another 2 minutes, stirring often.  Add the butternut squash and stir to coat with the spices.  Add the water and stir well.  Cover, bring to a simmer and cook for 7 minutes.
  3. Add the bell peppers, cover and gently simmer for another 7 minutes.  Stir in the chickpeas, tomtaoes, soy sauce and cilantro and simmer until the squash is quite tender.  If the stew is gently simmered for an extra 15-20 minutes, the flavors develop and mellow.  
You could serve this over brown rice or whole wheat couscous and top with toasted almonds.   Make a green salad to go with this and you have a complete, HEALTHY meal.

If you have any questions or concerns, or found a really good recipe to share, please email me.  I love feedback

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THE "C" WORD

2/20/2013

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I know I go on and on about how a Whole Food Plant Based diet, (WFPB) can help us lose weight, prevent and stop heart disease, but the same diet can prevent and stop the progression of cancer.  Americans dread cancer more than any other disease.  I think it's because we envision ourselves being consumed by cancer slowly and painfully. The rates at which we die from cancer are among the highest in the world, and it's getting worse.  We are not winning the war on cancer as the pharmaceutical companies would like us to believe.  However, I am here to tell you, IT DOESN'T HAVE TO BE LIKE THIS!!  The toxicity of our diet is the single most cause of cancer.  


Contrary to what many believe, cancer is not a natural event.  Eating a healthy diet and having a healthy lifestyle can prevent the majority of cancers in the United States.  Believe it or not, we all have "cancer cells" in us.  The initial cancer cells will not grow and multiply unless the right conditions are met.  If these conditions are met and the cancer cells are able to grow, the next stage in cancer development is called promotion.  Promotion is REVERSIBLE , depending on whether the early cancer growth is given the right living conditions.  This is where certain dietary factors become so important.  If the cancer cells are given the right living conditions, the third stage is called progression.  Progression begins when a bunch of advanced cancer cells progress in their growth until they have done their final damage.  The cancer cells take over our healthy cells.  

Extensive research has been done by T. Colin Campbell, PhD, and many of his colleagues.  In his book, The China Study, (in my opinion, this is a MUST READ by everyone), Dr. Campbell  shows us the research done with cancer and how animal protein can literally turn cancer cells on and off.  When a diet increases in animal protein, (meat and dairy), cancer cells are turned on...when animal protein is taken out of the diet, cancer cells are turned off.  This research is absolutely stunning!!  

When you give your body what it needs, it will heal itself.  I cannot emphasize this enough.  Flood your body with vegetables, fruits, beans, and whole-grains, you give your body the ammunition it needs to fight off all the toxins we ingest, breath, drink and come in contact with.  Your body can preform amazing feats when given the proper nutrition. I know this sounds very simplistic, but there is a boat load of scientific evidence to back this up. This evidence, I might add, comes out of Harvard, Cornell, and the Cleveland Clinic, just to name a few.  

So, the same "diet" that I have been going on and on about in regards to heart disease, is the same diet that will help prevent cancer, strokes, diabetes, Alzheimer's disease, kidney disease, etc., etc.  This is the optimal diet for optimal health, and the beauty of it is, it's never too late to start.  The sooner you begin eating this way, the quicker your health can and will be restored....your body will thank you!!

This recipe is from the book, The New McDougall Cookbook.  This is a really easy recipe that only takes about 10 minutes to cook!

TOFU STIR-FRY

1/3 c water
3 T soy sauce
2 cloves of garlic, minced
1 1/2 t grated fresh ginger
1/2 pound firm tofu, cut into strips
2 small zucchini, sliced
3 small yellow squash, sliced
1/2 pound snow peas, trimmed
1 small baby bok choy, sliced
1 bunch scallions, sliced into 1 inch pieces
1/4 pound mushrooms, sliced
1/2 c bean sprouts

  1. Combine the water, soy sauce, garlic and ginger in a wok or large pan and bring to a boil.
  2. Add the tofu, zucchini, squash, snow peas and bok choy to the pan.  Saute for 4-5 minutes.  Add the scallions, mushroom and bean sprouts. 
  3. Saute for another 3-5 minutes.  Serve over brown rice or any whole-grain.



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A NEW WAY OF LIVING

2/19/2013

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Weight loss....it's what everyone wants.  The problem is, we spend so much  money trying to achieve this as fast as possible, we miss what's right in front of us.  It doesn't take rocket science to achieve weight loss, it takes some planning and some moving. 

Anyone that knows me, knows what my philosophy is on eating...the best "diet", (way of eating), is a Whole Food Plant Based Diet.  To achieve weight loss and health, you need to find a way of eating and living that is healthy and is an easy fit for your life.  Weight loss should be a natural result of eating what's best for your body while you still enjoy what you are eating.  There is no weighing food, measuring quantities, counting carbs, fats, calories, etc.  Let me repeat myself, this is not a diet...it's a new way of living!  Dieting means deprivation, will power and lack of food enjoyment.  This is why most diets fail, and if they work in the short-term, people end up gaining all the weight back, and usually even more.  

So, if you want to lose weight you need to create changes that you can sustain for a lifetime.  You need to change how you eat permanently and a  Whole Food Plant Based Diet is the absolute healthiest way of doing it.  Again, as I have said before, you first must get rid of processed foods, white flour and white sugar.  This way of eating centers on eating foods that are as close to  their natural state as possible.  Apples off a tree, beans off the vine, lettuce out of the soil.  A Whole Food Plant Based Diet, (WFPB) consists mainly of:

  • Vegetables
  • Fruits
  • Beans
  • Whole grains
  • Nuts and seeds

What you will try to avoid are:
  • Animal based foods, (all meat and dairy, eggs)
  • Fish, seafood
  • Processed, packaged foods
  • Junk and fast foods
  • Sugar
  • White flour
  • Chemicals and additives
  • Store-made baked goods
  • GMO's

Notice I used the word "mainly".  This doesn't mean that you will never again have the "avoided" foods; it means that the bulk of your diet comes from a WFPB diet.  I'm telling you, when you are able to make this transition, your weight will just come off naturally...when you get into an exercise routine, not only will the weight drop even quicker, but you will feel like a new person...literally.  Your energy will soar!!

So, if you are thinking about trying to make this change, I suggest starting with getting rid of the processed, artificial, junk foods.  All the pre-packaged foods, cookies, chips, soda, sugary cereals, packages of "food" that have an ingredient list longer than your grocery list with chemicals in it you cannot pronounce.  Once you have cleaned all that out, the second step is to cut way back on meat and poultry.  Add in more vegetables, fruits, beans, and whole-grains while eliminating meats.  The third step, which I think is the hardest, is to cut back on dairy.  Because many dairy products have the same effect on our brain as opiates, (the biggest culprit is cheese), it takes patience and real effort to eliminate dairy.  However, once you do, so many chronic "issues" disappear.  For some people this will not happen in a day, it will take as long as it takes.  For others, they go cold turkey and never look back.  You need to do what is right for you.  

However, let me say this....if you continue to have small amounts of meat and dairy continually, you will never "get over" the "craving" for it.  When you no longer are eating meat and dairy, the "craving" goes away and you wont even miss it.  I know it sounds unlikely, but try it...your body will reward you for it.

Recipe for today is from the book, The New McDougall Cookbook.  This is an easy, on the table in minutes, quick dinner.

BURRITOS de  LEGUMBRES


1 bunch scallions, cut into 1/2 inch pieces
2 zucchini, cut in half, then sliced 1/2 inch thick
1/4 pound mushrooms, sliced
1 c small broccoli florets
1 leek, washed and sliced, or 1 small onion, chopped
3/4 c water
1/8 c packed chopped cilantro, (optional)
1  7 oz can Mexican green sauce
1 T cornstarch, mixed with 2 T water
8 whole-wheat tortillas
Salsa

  • Saute all of the vegetables in 1/2 cup of the water for 5 minutes, until tender-crisp.  Add the cilantro, green sauce, and the remaining 1/4 cup of water, mix well.  Add the cornstarch mixture.  cook, stirring until thickened. 
  • Place a line of  the vegetable mixture down the center of a tortilla.  Add a spoonful of salsa, if desired.  Roll up and eat. 

Serve this with a big salad or maybe a cup of homemade soup....Yummmmm.....

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