"You can think of it as a garden in a cup or liquid sunshine. Either way you're freebasing Mother Nature!" This quote is from Joe Cross, the person that made the documentary, Fat, Sick and Nearly Dead. If you haven't watched this, (you can get it on NetFlix), please do, it's so worth watching.
Juicing, or as I like to call it, smoothie-making, is a big, fat, glorious bonus. If you're just starting to eat healthier, smoothies will give you mega-doses of plant power to help you feel better sooner. If you are already eating plant-based, smoothies will turbocharge your nutrition. Drinking green smoothies is like a transfusion of life directly from nature to your own bloodstream! Now, I prefer to use a high-powered blender instead of a juicer. The reason is, when you juice, all the pulp, hence loads of vitamins, fiber and minerals, goes out the back of the juicer. Our diets are so lacking in these three things...you want all that nourishment in your glass! It's no wonder that people who drink a green smoothie everyday have so much energy..they are getting "free nutrients". So, I invested in a really powerful blender, (Vita-mix), that I use everyday. It is the best investment I ever made. It is really pricey, but for me it is so worth it because it's on my counter top being used constantly. You don't have to buy a Vita-mix to make a good smoothie, but you do need a powerful blender. People ask me if they can freeze their smoothies because they may be the only one drinking it and a whole blender is too much. Yes, you can freeze it immediately after making it, but drinking it as soon as you make it is ideal. There's no bad time to treat yourself to a drink, but the best time is first thing in the morning and in the mid-to-late afternoon when you hit that slump and most people are looking for a candy bar. Smoothies work so much better...no hyperactivity, no insomnia and no crash. Buying bottled juices in stores will NOT give you what making your own fresh drinks will. Commercially packaged drinks have to be heated to high temperatures to be sure there'll be no bacterial growth during shipping and storage. When you make the drink yourself, it is unheated, 100% pure nutrition. The goodness in these drinks will get into your bloodstream quickly and give you the energy you need to start your day. The fresh vegetables and fruit help to flush the toxins out of your body, boost your immune system and, believe it or not, take your appetite to the next level. After drinking these for a few days, your body will absolutely CRAVE these drinks. This happens all the time. There are hundreds of recipes out there for smoothies. Mix and match veggies and fruits to come up with your favorite. I put my favorite recipe on a previous blog...here is one from Kris Carr, from her book, Crazy, Sexy, Diet. KRIS CARR'S GREEN JUICE 2 large cucumbers, peeled if not organic 4-5 kale leaves 4-5 romaine leaves 4 stalks of celery 1-2 broccoli steams 1-2 pears 1-inch piece (or less) fresh ginger Throw all ingredients in a blender with enough water to blend. Again, add whatever vegetables and fruits you have on hand..there is no right or wrong way to do this. However, get your greens in the mix...they have the most powerful nutrients in those green leaves...they will give you what money cannot buy!!
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I know I go on and on about the benefits of eating lots of vegetables everyday...but they are SO GOOD for you. I've repeatedly told you about their colors and antioxidants, vitamins, etc. So we all know WHY we need them, now I'd like to help you make buying them and preparing them a little easier. Here are some Veggie Rules:
Now, I tell my patients when they are eating a Whole Food Plant Based Diet, there is no need to measure, count calories, etc. However, Bob Harper, (trainer on the Biggest Loser) states for "quicker" weight loss, do not eat more than 1/2 a cup, and always before 2 pm, of these veggies: beets carrots parsnips pumpkin rutabaga sweet potatoes turnips winter squash Here are a few ideas for easy veggie access, to do on the weekend so life is easier during the week:
If you chop and bag vegetables, (and whole-grains, and beans, remember?), ahead of time, you'll be setting yourself up for success. You come home from work, you're hungry and tired, who wants to be bothered chopping and preparing...everything is in the refrigerator ready to go. Toss everything together and WA LA...dinner!! This recipe is one of Bob Harper's favorites: BOB'S SIGNATURE STIR-FRY 6-10 shiitake mushrooms at least 1 pound of assorted vegetables, sliced: broccoli, carrots, baby corn, asparagus, snow peas, bean sprouts 3 garlic cloves, minced 1/4 c of raw cashews 2 T diced jalapenos 1 t red pepper flakes 1 T freshly squeezed lime juice 2 cups cooked quinoa
Since it is Sunday, maybe you can get some of this prep work out of the way for the up-coming week. It really does make life so much easier...... When I tell you I have not been sick for over five years now, not even a sniffle, I am telling you the God's honest truth. I work in a very busy medical practice with lots of sick people, (especially this time of year), and I do not get sick. I don't take a flu shot, I don't take vitamin supplements, so how can I possibly stay healthy working in a germ-infested environment? As a matter of fact, my husband came down with the flu on New Years Eve, (yes, New Years Eve), and literally could not lift his head off his pillow for four days. (My husband eats the Standard American Diet, SAD) I was absolutely fine. I "eat" all my vitamins, minerals and antioxidants that protect me from all those nasty germs! It really is that simple. I eat salad twice a day loaded with greens and all kinds of vegetables...enough salad that would probably feed three people. The antioxidants in the salads alone are my arsenal against all the germs that are everywhere. Everyone should eat a VARIETY of colorful fruits and vegetables. Not only to protect yourself from all the germs but so many studies have proven eating vegetables and fruits reduce our risk of cancer, heart disease, dementia, strokes, diabetes, and all kinds of chronic diseases that are so prevalent today. Yet, so many people do not eat enough of these foods to maximize their chances of good health into old age. In my opinion, everyone needs to eat about one pound of vegetables a day from a variety of sources: leafy greens (the best bang for your buck), broccoli, peppers, tomatoes, oranges, carrots, sweet potatoes, beets, plums, berries, etc. These foods should be the core of our diet. Unfortunately, the less colorful vegetables and fruits such as potatoes and bananas don't have as many benefits as the brightly colored ones. Therefore, they do not count towards the recommended intake...it doesn't mean they don't have other benefits such as potassium and other nutrients, they just don't have all the antioxidants and vitamins that the really colorful veggies and fruits have. I have mentioned this before, vitamins and supplements are very poor substitutes for the natural cocktail of nutrients provided by colorful fruits and vegetables...there really is no comparison. As a matter of fact, studies are now showing taking vitamins in isolation may be harmful for your health! Make brightly colored fruits and vegetables a MAJOR part of your diet. When you are eating all these colorful foods, you are pushing out all the other not-so-healthy foods from your diet. This recipe comes from the book, The Get Healthy, Go Vegan Cookbook. MIXED VEGETABLE CURRY WITH WHOLE WHEAT COUSCOUS 1 cup vegetable broth 2 c chopped onion 2 cloves of garlic, minced 1 T ground coriander 1 t cumin seeds 1/2 t ground turmeric salt and pepper to taste 2 medium tomatoes, seeded and cut into 1 inch pieces 2 c frozen green peas 1 medium sweet potato, peeled and cut into 1 inch pieces 1 medium carrot, peeled and cut into 1 inch pieces 2 cups whole wheat couscous 2 T finely chopped fresh cilantro (or parsley if you prefer)
Serve this with a salad and look at the rainbow of colors you have in front of you!! I'm sure you have seen ads claiming that oatmeal and oats, such as Cheerios, can lower cholesterol. It's true, and here's how they do it...As your liver filters blood it removes some of the cholesterol and sends it into a bile duct, which leads to your digestive tract. There, oat fiber traps cholesterol and carries it out with wastes. If you ever had an ultrasound done of your liver and your doctor told you that you have a "fatty liver", this means that you have an over abundance of cholesterol in your liver. However, this situation can be rectified and there are many other foods besides oatmeal, that will help your body rid itself of this cholesterol. The secret is called soluble fiber. It's what makes oats famous, and it is in legumes--that is beans, peas, and lentils. So every time you add beans to your meals, you are helping to bring down your cholesterol level. Barley is also a good cholesterol lowering food. The cholesterol-lowering power of these foods is enormous. It is not unusual for a person to bring down their high cholesterol level to a normal level without medications. The top foods for soluble fiber are: FRUITS: apples, blackberries, figs, oranges, mangoes, peaches, pears, prunes, raisins and many others. OAT PRODUCTS: oatmeal and oat bran, raisin bran and barley. BEANS: Chickpeas, navy beans, pinto beans, kidney beans, peas, soybeans, etc. VEGETABLES: Artichokes, broccoli, Brussel sprouts, carrots, green beans, sweet potatoes and winter squash. The following recipe is a great cholesterol lowering meal! This is from the book, The Get Healthy, Go Vegan Cookbook. LEMONY LENTIL VEGETABLE STEW 1 T whole peppercorns 1 sprig fresh rosemary 4 1/4 c vegetable broth 2 T lemon juice 1 cup dried lentils 1 medium sweet potato, peeled and cubed 1 c baby eggplant 1 onion, chopped 2 cloves garlic, sliced 1 c sliced baby carrots 1/2 t sea salt
It really is possible to get your cholesterol down to normal without toxic medications. The more meat and dairy you exclude from your diet and the more fruits, vegetables and beans you add to it will get your numbers down to where they need to be. Our bodies make all the cholesterol we need..all the extra cholesterol comes from meat, dairy and oils....if we are taking them out of our diets, we are not getting any cholesterol. So, what's your cholesterol number? I remember a time when "salad" meant iceburg lettuce on a saucer with a few wedges of tomatoes and maybe a slice or two of cucumbers on top. Thankfully, salads came alive with homemade dressings, different vinegars, toasted nuts, roasted vegetables, beans, grains, berries...there was a fine line between a salad and an entree. Salads are only as good as their ingredients. Choose the freshest, brightest vegetables you can. This may sound obvious, but sometimes I find myself running through the produce section of the market just grabbing what I need. When you have time, go through the produce section and make sure you are choosing the freshest vegetables with the most vibrant colors. When choosing your greens, try romaine lettuce, arugula, red leaf lettuce, green leaf lettuce, spinach, etc. There is a huge selection to choose from....some greens are bitter, spicy, sweet or mellow. There is a world of flavor in that little leaf. My go to is romaine mixed with a spring mix, and sometimes some spinach thrown in. Try to stay away from iceburg though, it is basically water without any real nutritional value. Now it's time to "top" the greens with different veggies. Throw in whatever vegetables you like, the more color to your salad the more antioxidants you are feeding yourself. Cucumbers, red peppers, yellow peppers, orange peppers, broccoli, red onions, mushrooms, tomatoes, scallions, radishes....the list goes on and on. Although the salad greens do have protein in them, when having salad as a meal we need to add something more to fill us up and keep us satisfied. I like to add protein-rich ingredients such as beans, quinoa, and nuts. There are lots of ways to bulk up you salad bowl. You can use beans from a can, (make sure you drain and rinse), or beans you simmered yourself that you have in your freezer. I love all beans, but chickpeas, kidney beans and cannellini beans all hold their shape well when tossed around in a salad. Grains are really good thrown in your salad bowl. Quinoa is great in a salad. Make a batch to have on hand and throw some in your next salad. The texture is great and because the grain is so small and absorbent, it extends the flavor of the dressing. And, remember, quinoa is a complete protein. Nuts are another great addition...they give your salad a nice crunch. Be careful if weight loss is your goal....nuts are high in fat and calories, so use them in moderation. Don't get me wrong, they are really good for you...in small amounts. A tablespoon of slivered almonds in a large salad go a long way. Salads can be truly satisfying meals, the kind that make you lick your plate and hope you have leftovers. For many of us though, the dressing is our downfall. Believe it or not, we can pile on the calories and fat by the dressing we are pouring over our salads....more fat and calories in that dressing than found in a burger and fries!! However, be careful, low-fat dressing are usually full of chemicals and sugar. If you are buying your dressings, read the label...watch the fat content and please, NO HIGH FRUCTOSE CORN SYRUP. Try making some homemade dressings...it does take a little extra time, but it's so worth it! I have found different flavor vinegars are an inexpensive way to bring flavors to your salad. Dressings do need acidity, but be careful, it's easy to overdo it with vinegar. Add small amounts at a time to get a real flavorful taste...it only takes a little bit too much vinegar before you go from Mmmmm to Ewwww. So, practice with vinegars slowly. This is a recipe from the book, Appetite for Reduction. It's simple to make, it's a complete meal, and it's delicious! EVERYDAY CHICKPEA-QUINOA SALAD 2 cups cooked quinoa 1 small red onion, sliced thinly 4 cups chopped romaine lettuce 1 15 oz can chickpeas, drained and rinsed (or use your own) Optional add-ins: shredded carrots, sprouts, basil 1 recipe Balsamic Vinaigrette (recipe to follow) In a large mixing bowl, mix all the salad ingredients together. Add the dressing and toss to coat. Keep chilled in a tightly sealed container for up to 3 days. BALSAMIC VINAIGRETTE 1/4 c cashew pieces 2 T chopped shallot 1/2 c water 1/4 c balsamic vinegar 2 t Dijon mustard 1 t agave nectar (or I use honey) 3/4 t salt few pinches of freshly ground black pepper First, place the cashews and shallot in a food processor and pulse to get them chopped up. Then simply add the rest of the ingredients. Blend for at least 5 minutes, using a spatula to scrape down the sides often and completely until smooth. It's really important that you blend for the full time, otherwise your dressing may be grainy. Transfer the dressing to a sealable container and chill until ready to serve. Note: This dressing may seem thin at first, but it thickens as it chills. If you found a recipe that's really good, please share....I love new recipes Changing your eating habits takes some work. Trying to change your family's way of eating can be even more challenging. Try and be patient with critics sitting around the kitchen table. Your own success may help to persuade them as they see you becoming more energetic, looking younger, and hear you say how much better you are feeling. Take your family's food preferences into consideration when you are planning your meals. If they've always hated eggplant, don't make baked eggplant--if they didn't like it before, they will not like it now. If everyone isn't on board right from the start, try to prepare enough of your meal for everyone to share so they can at least try the dish. An easy and not so intimidating dish is bean burritos, they can be served buffet-style. Start with corn and wheat tortillas. Set out small bowls of lettuce, tomatoes, onions, sprouts, beans, salsa, and rice. They won't even miss the meat. Or, make homemade pizzas---I had some roasted vegetables left over, (onions, mushrooms, zucchini and squash), took a whole-wheat wrap, spread some tomato sauce on it, put the roasted vegetables on top, added some Italian spices, and baked in the oven until hot and bubbly...it was absolutely delicious and everyone, including my meat-eating husband, loved it! The more vegetables you use, the better. It's not about the foods we are cutting out of our diet, it's about all the foods we are adding to it. Leave a bowl of fresh fruit out on the counter...cut up vegetables and store in ziplock bags so you can just grab them for a quick snack next to a container of hummus or prepared vegetable dips. There are so many recipes for bean dips that are really, really good. This does not have to be difficult or complicated, it's just a matter of planning. I got home last night and took some dinosaur kale, (my absolute favorite, found it at Fresh Market) and cut it into small pieces, chopped up an onion and sauteed the onion in a small amount of water, added mushrooms, sprinkled some red pepper flakes, thyme, salt and pepper on the mixture and cooked it for a couple of minutes. I then added the cut up kale and threw it on top of the mixture in the pan with a cover on it to let it steam. I cooked it for a few more minutes, and WA LA, done. It was delicious!! The whole process from start to finish probably took 20 minutes, probably less. Kale is probably one of the most nutritious foods on the planet. Once you start cooking like this, in time it will become second nature. You will surprise yourself...I did. Here is a recipe I found from the website, VegKitchen.com. I'm going to try it tonight...I'll let you know in my blog tomorrow how it was. This recipe called for oil to cook with...however, I substituted water for the oil, you will NOT miss the calories or saturated fat! PASTA WITH GREENS, CHICKPEAS AND OLIVES 10 - 12 oz whole-wheat rotini, rotelle, or cavatappi pasta 2-3 cloves garlic, minced 1 small red bell pepper, cut into strips 10-12 oz chard, kale or spinach, or any variety 3 medium ripe tomatoes, diced 15-16 oz can chickpeas, drained and rinsed 1/2 c sliced pitted olives (such as Kalamata) 1 T fresh oregano leaves, or 1 t dried oregano salt and freshly ground pepper to taste 1/4 - 1/2 t red pepper flakes, (optional) Pine nuts, optional
Let me know Health in a bottle....there is no such thing. A healthy body has to be earned...it takes effort and diligence, but there is no greater reward. New drugs are constantly being manufactured by pharmaceutical companies to lessen the effect of our self-destructive eating habits. Most of the time, our society treats disease after the degenerative illness has started and progressed. This way of doing things makes the drug industry very wealthy. One of the most profitable markets for drug companies is weight loss. Everyone wants to lose weight, and of course, we want this to happen over night. Drug companies and researchers attempt to market medications to solve the obesity epidemic. Our body will always pay the price for taking these medications which always comes with toxic side effects. If we want true health, we need to remove the CAUSE of our medical issues, not mask the problem. We cannot buy health in a bottle. The good news is, by eating a Whole Food Plant Based Diet, we flood our bodies with vitamins, minerals, fiber, antioxidants, and disease fighting substances. By eating this way, we can prevent disease from starting, we can stop the progression of disease that may have started, and most of the time reverse the damage that has been done...all by eating the right way! No pills needed!! This is easier than you may think. For breakfast you could have a bowl of oatmeal with fruit and cinnamon....for lunch maybe a big salad with lots of vegetables, a cup of vegetable soup and a piece of fruit. For dinner you could have a vegetable stir-fry with some chickpeas thrown in and a green salad. For dessert maybe some poached pears, or grilled peaches, or a fruit salad. It really is simple. Again, as I have mentioned several times before, there are so many sites with Vegan recipes....just pick a few and try them this week. There are extremely easy recipes right up to more extravagant dishes, pick whatever you like. This recipe is from The New McDougall Cookbook...it's really easy and delicious: VEGETABLE BURRITOS 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 cup small broccoli florets 1 leek, washed and sliced, or 1 small onion, coarsely chopped 3/4 cup water 1/8 packed chopped fresh cilantro, (optional) 1 7 oz can Mexican green sauce 1 T cornstarch, mixed with 2 T water 8 whole-wheat tortillas Fresh salsa Saute all the vegetable in 1/2 cup of water for 5 minutes, until tender-crisp. Add the cilantro, green sauce, and the remaining 1/4 water and mix well. Add the cornstarch mixture. Cook, stirring until thickened. Place a line of vegetable mixture down the center of a tortilla. Add a spoonful of salsa if desired. Roll up and eat. As I said earlier, there is no such thing as buying your health. All the money in the world will not give you a healthy body, but, that's really a blessing. What that means to me is we are all on an equal playing field. It doesn't matter who you are or what your net worth is, upper class, middle class, or not so middle class, you can have your health. Eating the right foods and getting some kind of exercise everyday will make you one of the "wealthiest" people you know. Health...we cannot afford not to have it..... Most nutritionists, dietitians and personal trainers believe that weight loss and being healthy is 80% diet and 20% exercise. However, they also believe you MUST be diligent in both areas, not just one. So, here most of us are, trying a new lifestyle, becoming very healthy in our food choices, but we keep putting off exercise. It's very easy to come up with all kinds of excuses...I do. I exercise anywhere from 3-6 times a week, but make a promise to myself that I will do at least 30 minutes of some kind of exercise everyday....next week. I start the week off on Monday exercising at 6 am, usually make it to Tuesday and Wednesday, but then on Thursday I have too much to do in the morning and I start to run behind schedule. The first thing to go is....exercise. I was making batches of soup yesterday afternoon when I read an article in Runner's Magazine about wearing the correct clothing for running during the Winter months. Now, I run at 6 am.....I haven't been able to run outside since the end of October because at 6 am it's pitch black outside. I tell myself I can't run on the weekends because it's just too cold. I run on my treadmill....I try to tell myself it's NOT BORING!! However, I know the importance of exercise so I'm either on the treadmill or doing an exercise DVD. Back to the article....it was stating how runners in Alaska gear up for subzero temperatures. I looked outside at that point to see the sun shining and realized how nice it was outside. No excuse...I thought if people in Alaska can run in subzero temperatures, I can run at 30 degrees with the sun shining! So, out I went...it was beautiful. My point is this...try to do some kind of exercise for at least 30 minutes everyday. I read an article recently that stated a person is either decaying or growing. People that do not exercise on a consistent basis will decay. People that exercise consistently, grow. You don't have to kill yourself doing this. No gym membership is required, as a matter of fact, you don't even have to spend money. A really brisk walk counts....for anyone just starting to get into an exercise routine, this is one of the best ways to start. If you can find someone to do this with, even better...you can hold each other accountable. Again, I work in a busy medical practice...we treat people from ages 18 to 104, (we really do have a patient that is 104 years old!). The difference I see in their QUALITY of life is amazing. We have many patients in their 50's and 60's, (I consider this young), that have all kinds of aches and pains, from knee replacements to back issues, neuropathy from diabetes, etc. Then we have patients in their 70's and 80's that are active everyday and have very busy lifestyles. When I ask them their "secret", they all give me the same answer...you have to eat right and keep moving....it's as simple as that! So commit to some kind of exercise everyday for at least 30 minutes. If you have time for more than 30 minutes, you will be way ahead of the curve. This week I will exercise everyday.....I don't want to decay...my quality of life depends on it! Changing our eating habits isn't always easy. When we first begin eating a different way, it's new and exciting and for a few days we do well. Once the "newness" wears off, we tend to go back to our old ways and habits. We get together with family and friends, celebrate birthdays, anniversary parties, weddings, etc., and it becomes very easy to slide right back to our old way of eating. That's OK if you can jump back up on the wagon and get back on track. No one is perfect...we just have to try our best. However, people do tell me that after eating healthy for even short periods of time, when they fall off the wagon and eat foods that they haven't had for awhile, they literally feel sick. These people usually don't have any trouble getting back on track. Once we understand the benefits of avoiding meat and dairy products, we still, at times, slip backwards. Here are some tips that may be helpful:
Focus on the most meaningful reasons to stick to your new way of eating. The key is to figure out what motivates you the most and focus, focus, focus..... OK, if you need more recipe ideas, remember all the websites available to you....one my favorites is straightupfood.com. Just google vegan recipes and you will be inundated with choices. It's Sunday, so if you have time today, plan out your week's menu, make a list and get what you need. Maybe make a batch of beans or whole grains, (or both), put them in ziplock bags in the freezer and grab them when you need them. Chop up vegetables, divide them up in portions and you will have dinner on the table in no time during your busy work week. It just takes a little planning, it's well worth the effort!! I found this recipe on a website called: Healthy. Happy. Life. It sounds really good...I am going to make it today...I will let you know if we like it or not. RUSTIC TOMATO RICE KALE STEW 28 oz can of fire-roasted tomatoes 3 c vegetable broth 1/2 c nutritional yeast 1 bunch of kale, finely chopped 1 1/4 c rice, cooked (try to use brown rice) 3/4 c frozen peas and carrots 2 bay leaves 1 heaping tablespoon of chili powder salt and pepper to taste 2 cloves garlic, chopped 2-4 pinches of cayenne to taste 1 Tofurkey vegan sausage ( this is optional, I won't be using this)
Americans spend billions of dollars, (billions with a B) every year on diet paraphernalia. Between pills that promise weight loss without changing the way you eat, supplements that will "block the fat", sprinkling powder over the food you eat, packaged food that arrives on your doorstep pre-measured, weighed, calculated, etc., and all the "diet" books on the market that states their way of dieting is the absolute best we don't know what to spend our money on. We are over inundated with diet "stuff" that promises you a lean, sculpted body with hardly no effort. REALLY?? The diet industry is a thriving, booming business, and has been for years and years. We all want that "magic bullet" that melts our weight away, AND still eat whatever we to. There is no such thing.... Unfortunately, the most heavily promoted and bestselling diet books are the most dangerous. Americans have somehow come to believe that a diet high in protein and low in carbohydrates is the best way to lose lots of weight. I cannot begin tell you how dangerous this is for you. Of course, it's just as harmful eating a diet that's full of white flour, sugar, and corn syrup, but many, many people believe the high protein diets are healthy for you. THEY ARE NOT! I have personally witnessed what this type of diet can do to people from colon cancers, breast and prostate cancers, to kidney failure, gallstones, heart disease, not to mention the documented link between increased risk of lung cancer, pancreatic cancer, stomach and esophageal cancer, and bladder cancer. Americans are so misinformed by nutrition and health. Unfortunately, people can claim anything and have it published without any real scientific evidence to prove what they are stating. This is very scary. If the risk of heart attacks and cancers aren't enough to scare you, science is conclusive that high protein diets cause kidney damage, kidney stones and gout. Many people develop kidney problems at a young age due to a high protein diet. This causes so much stress on the kidneys. This has also been documented in body-builders who consume excess protein in an attempt to pack on more muscle. What's even more scary is the blood tests that monitor kidney function do not begin to detect problems until more than 90% of the kidneys have been destroyed. Diabetics are at an increased risk of kidney disease and are extremely sensitive to the stress of a high-protein diet. I am here to tell you the good news....you can eat a REAL WHOLE FOOD, PLANT BASED DIET, and not have to worry about kidney issues, calories, fats, carbs, measuring and weighing food, etc. This is truly the secret to optimal weight loss and more importantly, HEALTH. It does not matter what you want to achieve, weight loss, lowering your cholesterol, blood pressure, blood sugar, get rid of indigestion, headaches, constipation, etc., the CURE is the food on the end of your fork...how simple is that!! A Whole Food Plant Based diet is truly a diet of nutritional excellence. All this means is a diet that involves eating plenty of vegetables, fruits, and beans with some whole-grains added in. Once you begin eating this way, your body will start shrinking, your cholesterol levels, blood pressure, and blood sugar levels will drop, not to mention how wonderful you are going to FEEL. In my mind, being HEALTHY should be our ultimate goal...as the saying goes, without your health you have nothing....this is so true. It's not just about weight loss, (believe me you will lose weight eating this way), because we can lose weight snorting cocaine and smoking cigarettes.....to me it's all about being healthy and doing the things you love to do now and straight through into your 80's and 90's! That's what I want to be doing....being in my 40's and 50's but running around like I'm 20 or 30...being in my 80's or 90's and running around like I'm 50 or 60. I know people that are living this way...IT CAN BE DONE, and done with pleasure. It's not about what we are taking out of our diet, but it's about all the real food we are adding in. In his book, Eat to Live, Joel Fuhrman, MD, states if every American:
our health-care costs would drop like a rock, our epidemic of obesity, cancer, heart disease, diabetes and all the other diseases and chronic conditions would be of little concern. Can you imagine that?? Ok, so what's for dinner? How about: HEARTY STEW 2 onions, sliced 2 stalks celery, thickly sliced 2 carrots, thickly sliced 3 potatoes, chunked 1 green bell pepper, cut into strips, (use any color pepper you have, or even better, a mixture) 1/2 - 1 pound of mushrooms, quartered (I find you will not miss the meat with lots of mushrooms) 2-3 cloves of garlic 2 cups of water 1/4 cup low-sodium soy sauce 1/4 cup tomato juice 1/2 T grated fresh ginger 1/2 t marjoram 1/2 t thyme 1/2 t paprika 3-4 T cornstarch or arrowroot, mixed with 1/2 cup of cold water Combine all the ingredients, except the cornstarch/arrowroot mixture, in a large pot. Bring to a boil, lower the heat, cover and simmer for about 1 hour, or until the vegetables are tender. Add the cornstarch mixture to the stew. Stir until thickened. NOTE: This can also be made in a slow cooker. Follow the above directions. Cook on high for 6 hours or on low for 12 hours. Add the cornstarch mixture just before serving and stir until thickened. You could serve this with a big green salad loaded with vegetables, and WA LA, a perfect, healthy meal! |
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May 2018
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