Hungry For Change Book

If you haven't seen the food documentary "Hungry for Change" now is your chance, they recently came out with a companion book to the movie and you can watch the movie for the next 3 days for free. Check it out HERE.

If you are interested you can buy the book off Amazon or wherever it is sold and you get some freebies along with it, such as the Food Matters recipe book! Definitely tempting...

Quinoa and Black Bean Lettuce Wraps

A nice and simple meal, I loved it because it was quick and light. The best part is my girls liked it and had I just served them the quinoa salad they would have been bored but because we wrapped it in lettuce all of a sudden it was fun and different!

Quinoa and Black Bean Lettuce Wraps

4 cups cooked quinoa

1 cup salsa

1/2 can of black beans, rinsed

1 avocado, chopped

1 bell pepper, diced

1 bunch of cilantro, chopped

pinch of cayenne

salt to taste

Bibb lettuce

1. In a large bowl mix together the above ingredients except for the lettuce

2. Wash the lettuce and take about 1/4 cup of the quinoa mixture and place in the whole lettuce leaves, wrap up and enjoy!

ANDI Score Chart

Nutrient Density measures the benefits you get from a food compared to the number of calories it contains. Nutrient dense foods give you the most nutrients possible for the fewest calories. One way to measure nutrient density is the ANDI (Aggregate Nutrient Density Index) scale. Dr. Joel Fuhrman developed this scale and the nutrients included in the scale are calcium, carotenoids, lycopene, fiber, glucosinolates, iron, magnesium, niacin, selenium, B vitamins, vitamin C and E, and zinc. It also measures ORAC (Oxygen Radical Absorbance Capacity) which is a method of measuring the antioxidant capacity of foods. One thing to keep in mind is that the ANDI scale does not measure protein or fats, so remember that when you are formulating your diet and be sure to add in your beans and avocados! 

Roasted Vegetables with Lentils

This is my new favorite dish. It is a recipe from Whole Living and I just changed it slightly and it was delicious! And once again sorry my pictures are so lame, my SLR camera is a little under the weather thanks to my wonderful children. 

Roasted Vegetables with Lentils

1/2 pound carrots, halved lengthwise

1 red onion, cut into 1-inch wedges (I skipped)
1 small acorn squash, halved, seeds removed, cut into 1/2-inch slices
2 bell peppers, sliced (added)
10 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 cup dried French green lentils, rinsed
1 shallot, halves
8 teaspoons apple cider vinegar
2 teaspoon Dijon mustard
1 stalk celery, thinly sliced, plus leaves (didn't have on hand, but wish I did)

1. Heat oven to 425 degrees. On two baking sheets,

   arrange carrots, onion, squash and peppers; drizzle

   with 2 tablespoons oil, and season with salt and

   pepper. Roast, turning once, until caramelized

   and tender, about 30-40 minutes.
2. Meanwhile, place lentils and shallot in a medium saucepan

   and cover with water by two inches.

   Bring to a boil, then simmer, covered, until

   lentils are tender, about 20 minutes. Drain;

   Season with salt and pepper.
3. Combine vinegar and mustard and remaining oil and whisk together. 

   Toss lentils and celery with vinaigrette and season with salt

   and pepper. Spoon over roasted vegetables.

   Garnish with celery leaves.

Sautéed Gnocchi with Kale

I love this dish for many reasons but the best one is that it is fast! It can be on the table in 15 min. If you are not familiar with gnocchi, they are small dumplings made from potato and flour. Often times you boil the gnocchi but in this recipe you saute them in a pan with a little oil.

Sautéed Gnocchi with Kale
1 tbsp of olive oil
1 package whole wheat gnocchi
1 15oz can of beans, I used black beans
1 15 oz can of diced tomatoes with italian herbs
2 cloves of minced garlic
1 bunch of kale, washed and chopped, stems removed
salt and pepper to taste

Heat the olive oil in a pan on medium heat, add gnocchi and toss to coat. 

Saute the gnocchi for about 7-8 min, until the are plump and browned

Add the can of rinsed beans, the can of italian seasoned diced tomatoes and minced garlic, 

saute for 2 minutes. 

Add the chopped kale and saute for another 2-3 mins, season with salt and pepper. 

And that's it! Enjoy!

Veggie Fajitas

I love these fajitas! They are easy and very good. Sorry for the lame iphone pictures!

Veggie Fajitas

2 red bell peppers, sliced
2 zucchini, sliced
8 oz fresh mushrooms, sliced
1 red onion, sliced
1/2 cup salsa
1 tsp cumin
salt to taste

flour tortillas or hard taco shells

Garnish with tomatoes, lettuce, beans, avocado, or whatever else you fancy!

Homemade Baby Rice Cereal

I have had to make my own brown rice cereal for Cosette since she reacted to the packaged kind and thought I would share my recipe!

 Grind Brown Rice to a powder

 Ground up brown rice

Finished product

Baby Brown Rice Cereal

1/2 cup Brown Rice

3 cups water

Take the brown rice and grind it up. I use a baby bullet but you could also use your high powered blender or coffee grinder. If your baby is just starting out then you want to be sure to grind it up to a fine powder. Put the rice in a pot and add the water as you are whisking it. You want to be sure to use cold water and whisk the cereal often or it may get clumpy. Cook for 10 min, add more water if needed. You don't want to keep the rice cereal in the fridge for more than 2 or 3 days, you can also freeze for later. 

Beauty Foods

Want shiny hair, softer skin or prevent premature aging? I think we all do! According to David Wolfe here are a few things that will do just that.

Beauty Minerals

Silicon: This mineral contains a number of hidden properties and has been toted the world’s greatest beauty secret. Silicon is present throughout our entire body and plays an important role in maintaining the elasticity of cell walls. Therefore is most important in preventing premature aging.


Sulfur: Sulfur has a significant impact on our complexion, hair and how our skin glows. Essentially it is within all of our connective tissue supporting and connecting all of our organs. It has the ability to continuously build and rebuild collagen and keratin which is important for hair, skin and nails to get their shine whilst also playing an important role in driving nutrients into and out of cells, blood sugar regulation, tissue repair and our immune system.

Zinc: Zinc promotes cell division, cell repair, cell growth and the production of white blood cells. This mineral is essential for cleansing the liver, repairing tissue and oxygenating the body. A zinc deficiency is directly linked to Acne, hair loss and other skin disorders.

Beauty foods are foods that contain high concentrations of the minerals sulfur, silicon, zinc, iron and/or magnesium, David refers to the following as some of the best beautifying foods that you can include in your diet. These foods will have an alkalizing reaction with your body, anti-parasitical effects and contain high levels of antioxidants and anti-inflammatory properties.

In the list below you can see some of the top ‘beautifying foods’ recommended by David Wolfe his book ‘Eating For Beauty:

Beauty Foods

Aloe Vera – Believed to be a food of long-lasting youth and rapid healing. The anti-inflammatory power in acute inflammation is one of it’s best known actions. The gel of the Aloe Vera can be used topically or add to your daily juice.

Coconut Oil – Contains a number of health giving properties including being high in antioxidants, control blood sugar levels, assist the thyroid gland and repair the skin. You can eat it straight, blend into smoothies, use in cooking and on the skin.

Cucumbers – Fantastic for cleansing our bodies. The skins of cucumbers are high in silicon although are often grown with pesticides and waxed in stores so it is best to choose organic.

Figs – Super high in calcium and other minerals. They are also contain large amounts of fiber and therefore beneficial for our digestive system. They have been described as being the most alkalizing if all dried fruits.

Hemp Seed – One of the most nutritionally complete foods containing all nine essential amino acids making them exceptionally high in protein whilst also high in omega 3 and 6 fatty acids and minerals. Eat them as a snack, add to a salad or use the hemp oil in your smoothie.

Macadamia Nuts – Contain high levels of selenium needed to build the body’s most powerful enzyme. The macadamia nut’s overall combination of fatty acids and zinc makes it wonderful skin beautifier.

Pumpkin Seeds – A wonderful source of B vitamins, many minerals (including zinc), phytonutrients and fatty oils. All of these contributing to their ability to produce clear and glowing skin. They also have anti-parasite properties.

Turmeric – Considered a restorative food, with strong anti-inflammatory, antioxidant, anti-cancer and anti-microbial characteristics. Well known for its ability to purify blood which is essential for clear skin.

Vegan Chocolate Cake

Let me start off by saying that just because this cake is vegan does NOT make it healthy. I made it for Cosette's first birthday even though we were both unable to partake, well she did put her fingers in the icing and sure enjoyed that! I also found an icing that was fabulous and made with maple syrup! Enjoy!

Vegan Chocolate Cake
3 cups flour
1.5 cups sugar
6 tbsp cocoa powder
2 tsp baking soda
1 tsp salt

2 cups water
3/4 cup coconut oil
2 tbsp vinegar
2 tsp vanilla

Preheat oven to 350º. Thoroughly mix the dry ingredients, then add the wet and mix until well blended. I baked my cake in a 9x13 for about 25-30 mins. Grease and flour pan first.

Chocolate Frosting (found on vegweb)
1/4-1/3 cup maple syrup
3 tbsp water
1/3 cup cocoa
2 tbsp coconut oil

Put all the ingredients in a blender and blend well. You need to put icing on a cool cake and put in the fridge to let it sit before serving. The coconut oil solidifies and gives the icing a nice consistency.

Natural Deodorant

So I am about to get honest with you...I am a sweater and can be pretty stinky as well. Just ask my hubby. I stopped using antiperspirant a while ago because of the chemicals in it such as aluminum which has been linked to Alzheimer's and kidney disease. There is also question if it is linked to breast cancer. I have tried many different "natural" deodorants over the years but wasn't impressed by any of them. Then about a year ago I found the DeOdor Works which is a stainless steel bar that you use for 30 seconds under each arm to eliminate odor causing bacteria. I also like the crystal rock deodorant which is a natural mineral salt that puts a barrier on the skin that is unfriendly to bacteria. I use both of them everyday and they work amazingly! The best thing about them is that you never have to replace the steel bar and the crystal rock will last you at least a year. Try them out and let me know what you think!

Oil Pulling

So I recently was introduced to oil pulling, I actually can't even remember where I first heard it but since then I have come across it a couple more times so I decided to pay attention. Basically all you do is rinse your mouth out with vegetable oil, much like you would with a mouthwash except you do it for 20 min. It has a very powerful cleansing and healing affect not only on the mouth and sinuses, but the entire body. 


"Oil pulling traces it roots to oil gargling practiced in Ayurvedic medicine. Oil pulling as we know it today, was introduced in 1992 by Dr. F. Karach, MD. Dr. Karach claimed that oil pulling could cure a variety of illnesses ranging from heart disease and digestive troubles to hormonal disorders. He said it cured him of a chronic blood disorder of 15 years duration and within three days it cured his arthritis, which at times was so painful he was bed ridden. He used the method in his medical practice with great success...The oil acts like a cleanser. When you put it in your mouth and work it around your teeth and gums it “pulls” out bacteria and other debris. It acts much like the oil you put in your car engine. The oil picks up dirt and grime. When you drain the oil, it pulls out the dirt and grime with it, leaving the engine relatively clean. Consequently, the engine runs smoother and lasts longer. Likewise, when we expel harmful substances from our bodies our health is improved and we run smoother and last longer."- coconutresearchcenter.org


So today I ordered the book Oil Pulling Therapy by Dr. Bruce Fife and am looking forward to learning more about it! 


Here is a link to more info on oil pulling as well as a radio interview done with Dr. Bruce Fife at the end of the page.

Top 10 Nutrient Dense Foods

MyVega.com posted an article on the Top 10 Nutrient Dense Foods, here's the list:

1. Chlorella: Dubbed the ultimate green superfood, chlorella is a microscopic green algae, power-packed with nutrition. 68% complete protein, chlorella contains rich stores of vitamins, minerals, and Chlorella Growth Factor (CGF—a compound unique to chlorella). Boasting the highest concentration of chlorophyll of any known plant, chlorella is an antioxidant powerhouse that’s also abundant in eye-health-promoting beta-carotene and lutein.
2. Kale: Delicious, versatile, and easy to prepare, kale is one of the most nutrient-dense foods readily available in an average grocery store, boasting vitamins, minerals, fiber, amino acids, and inflammation reducing antioxidants.
3. Broccoli: Your mom was right for telling you to eat your broccoli! Especially for broccoli’s antioxidant properties, digestion-promoting fiber, as well as a whole army of vitamins and minerals.
4. Spirulina: While not something you crunch into like the other greens, spiruliana adds superhero strength to your smoothies or your meal, providing all the essential amino acids, trace minerals, vitamins, and antioxidants in very (very) few calories.
5. Spinach: Bundled in hearty leaves of green deliciousness, spinach is loaded with antioxidants, fiber, iron, protein, and calcium.
6. Chia: A superior source of plant-based omega-3, as well as protein, chia is an excellent source of both soluble and insoluble fiber, making it a true friend of your digestive system.
7. Berries: Lower in calories than most fruits, berries average much higher in free-radical scavenging antioxidant power. And did we mention they’re delicious?
8. Cacao: Be still our chocolate-loving hearts! Did we hear nutrient-dense and chocolate in the same sentence? Before you go reaching for a candy bar, understand that the nutrient density of chocolate comes from the source—the cacao bean itself—so enjoy your chocolate fix as close to the whole bean as possible, in the form of cacao nibs or powder, which are rich in magnesium, potent antioxidants, amino acids, and bliss-boosting powers.
9. Hemp Seeds: A dream combo of fiber, protein, amino acids, essential fatty acids, vitamins, and minerals, all neatly packaged in a highly digestible, versatile, and delicious seed.
   
10. Collard Greens: Right up there with kale in the wealth of antioxidants fiber, collard greens also provide digestive support and are loaded with important vitamins and minerals.

Chia Seeds

When I told my husband to sprinkle some Chia seeds on his salad he said, "Chia seeds? Like Chia Pet seeds?" Yup! That would be them! There has been quite the buzz behind these little seeds over the last year or so and for a good reason. Chia seeds have been called the world's healthiest whole food because it contains high amounts of omega-3 fatty acids and also contains significant amounts of protein, fiber and antioxidants. They also help control appetite and boost your energy.

1 tablespoon of Chia
- 2.1 g ALA (alpha-linolenic acid, the plant-based form of omega-3 fats)
- 4 g Fiber
- 2 g Protein
- 58 Calories

Unlike flax seeds, chia seeds are easily digested and don't need to be ground up to receive the benefits. You can eat the whole seeds as a snack, sprinkle them on your salads or other food, add them into your nut butter, mix them in your smoothie, or use them to replace eggs in your baking!
2 tbsp chia + 6 tbsp water = 1 egg

Eczema- My Journey Update

It has been a few months since my last post on my daughters eczema and I am happy to report that her eczema is now gone! She still has food sensitivities but her body is healing. Lots has happened since my last post so I wanted to share the last few months with you.
I discovered that there were A LOT of things that I needed to avoid. Here is a list:
-Gluten
-Dairy
-Eggs
-Night Shades
-Fruit except for apples and blueberries
-Sugar
-Processed and refined foods

My diet has been EXTREMELY limited but it has all been worth it.

Cosette Feb 28, 2012

So the first thing I did was avoid foods that caused a reaction. I was also giving Cosette probiotics, Udo's oil and vitamin D. Now to anybody else this didn't seem to be making a difference but to me I could see slight improvements but nothing that made it worth it.

So I contacted a Naturopath (Dr.DeBavelaere) in Calgary that my family has been going to for years and that helped me with a patch of eczema that Kayla had on her stomach when she was 2. He said that the location of the eczema suggested food sensitivities. He told me what to do in Cosette's case and after one month of doing that there wasn't much improvement so I did it for another couple months and am actually still giving her some of the remedies today.

Then I went to another chiropractor (Dr.Neilson) that did muscle testing that my sister in law Charity recommended because I wasn't convinced that I still wasn't eating foods that Cosette was reacting to. At this point I was avoiding gluten, dairy, fruit and sugar. But this muscle testing was much more accurate and this is where I discovered that she reacted to processed foods such as crackers or rice cakes, and that she reacted to night shades and eggs. Finally I felt like I had the diet portion of her treatment down and could focus on other treatments. This chiropractor also suggested I take probiotics and borage oil. I knew that imbalanced intestinal flora was a major reason why Cosette was having issues so I was giving her the probiotics but never thought about taking them myself.

I was seeing improvements which was encouraging. One day my cousin Heidi called me and told me that she had been to a fermentation class and couldn't stop thinking about me so she gave me a call to tell me about the success she had with probiotics and her psoriasis and her babys eczema. I was ecstatic after I got off the phone with her and after that focused more on probiotics and fermented foods. This was what accelerated her healing, within a couple weeks she had made considerable improvement! Today you would never know she suffered from such a severe case of eczema. Her skin is baby soft again and I am grateful for all of the guidance I received to figure this out.

I don't feel like there was just one specific thing I did that cured her eczema, it was all of them. Without the change of diet her body wouldn't have been able to begin the healing process. For Cosette I believe that for whatever reason she had an imbalance of good flora in her gut when she was born and because of that her intestines were irritated which led to food sensitivities. This is essentially what IBS is. In order for the intestines to heal you need to remove the offending foods. Figuring out those foods was the toughest part for me, but I think for a lot of people it is usually just dairy or gluten. I did notice in my studies that children with eczema often have trouble with a combination of gluten, dairy, eggs, and "extended" citrus (oranges, grapefruit, tangerines, lemons, strawberries and pineapple). These items are what I will continue to avoid and will not give to Cosette until she is much older. I also believe that the homeopathic remedies made a big difference to her as well, they worked wonders for Kayla's patch on her abdomen as well.

There may be other contributing factors to eczema such as stress or skin sensitivity as well and that is what makes eczema such a complicated issue. I wanted to share what worked for Cosette and I and hope that I am able to help others in the process.

Cosette Today!

Buckwheat Groat Salad

I wanted to switch up my salad so I decided to cook up some buckwheat groats and put those in my salad instead of my usual brown rice or quinoa. Buckwheat is very nutritious, it is good for your blood and heart because of it's rich supply of flavonoids and magnesium. 

Buckwheat Groat Salad

1 cup of Buckwheat Groats

2 cups of water

cucumber

tomato

lettuce

avocado

shredded carrots

alfalfa sprouts

bell peppers

Dressing of your choice, preferably home made

Cook Buckwheat groats according to the package directions, I bought mine bulk so I just took 1 cup of the groats to 2 cups water and cooked for about 15 minutes. Then just add whatever veggies you have in your fridge! 

Plant-based vs. Vegan

Whole Food Mommies has a great blog post this week that I wanted to share. Some think that my diet consists of just not eating animal products but there is so much more to it than that. Just because someone doesn't eat animal products doesn't mean that they will be healthy. Focusing on what to eat is just as important if not more important as focusing on what foods to avoid. The most common question I get from people is, "Then WHAT do you eat?". I eat plants and grains, and try to get as much variety as possible. Here is the article.

Quick Tips- Part 2

This post is a continuation to my Quick Tips- Part 1 post you can find here.

11. Rotate foods- Don't eat the same foods everyday. You will not only prevent allergies but you will nourish your body with a broader array of varied nutrients.

12. Purify your water- Toxins found in water can include fluoride, chlorine, pharmaceutical residues, and other chemicals.

13. Keep it moving- Add a tablespoon of flaxseed or psyllium to an 8 oz glass of water to ensure regularity.

14. Stretch Daily- Stretching stimulates circulation and lymph flow, and keeps muscles supple. P90x has an amazing video called Stretch X, or you could do yoga. If I have 10 min I will just go on youtube and search 10 min yoga video.

15. Breathe- Oxygen is alkalizing, so deep breathing is a simple way to counter excess acid and balance your pH.

16. Sweat it out- Steam saunas encourage you to sweat and send toxins out through the skin. Try and steam once a week.

17. Take a nap- It's deeply rejuvenating and even a short catnap can decrease stress, even 15 min of quiet time is helpful.

18. Skin Brush- Dry brushing your skin stimulates the bodys detoxifying lymph system. Using a soft-bristles brush lightly rub your skin starting from your fingers and toes and move inward toward your heart. Follow with a warm shower to further boost circulation and move lymph.

19. Clean greener- Try and buy household cleanser that are natural and toxin-free. Or you can make your own!

20. Detox your soul. Start a journal and make notes of troubling emotions. Do this each evening for a daily mental and spiritual detox.

The Food Revolution Summit

John Robbins, best-selling author of The Food Revolution, Healthy at 100, Diet for a New America, etc., will be interviewing 21 people from April 28th - May 6th and they will be discussing all topics relating to health!

"The summit will highlight the latest thinking on preventing and reversing heart disease, cancer, and diabetes; the truth about GMOs, soy, raw foods, and grass-fed beef; the social, ethical, and environmental impact of what you eat; and how to inspire your family to join you in making healthy choices."

He is interviewing PCRM's president Neal Barnard, Joel Fuhrman, The China Study's Dr. Colin T. Campbell, Caldwell Esselstyn and many more! 

The best part about the summit is that it is free. Just go here, and register. If your life hasn't already been changed by one of these amazing people, it's about to be. I encourage you to sign up, you won't regret it. 

Ear Infections

About 2 weeks ago there was a nasty virus that went through my house. I was hoping that Cosette wouldn't get it and just when I thought she was good, she came down with a cough. I get really stressed out when my kids get sick. Well she seemed to be doing just fine but about 5 days into her cold, just when she seemed to be all better, she came down with a fever. She was absolutely miserable!! After 2 days of misery and the fever still around I decided to take her in to a doctor. He confirmed my fear...she had an ear infection and of course he prescribed antibiotics. I knew that if I gave her those antibiotics that her eczema would come back with a vengeance, so there was no way I was going to do that. Luckily my friend Gina reminded my of my essential oils! That night I diluted one drop of both Doterra's Purify and Melaleuca in 1 tbsp of olive oil and applied it around her ear (Be sure never to put oils IN the ear). I applied the mix again in the middle of the night when she woke up for a feeding and by morning her fever was gone. She still had a rough day, it didn't help that she was also getting her first tooth at the same time. I kept applying the mix around her ear for the next couple days until she was better. I was so grateful that I didn't have to resort to antibiotics or that I would have to deal with chronic ear infections or any other issues because of the antibiotics.

Veggie Sushi

My girls LOVE nori, so to spice up our gluten free diet I decided to make some veggie sushi and they would eat it everyday if I let them. The great thing about it too is that you can switch up the veggies to whatever you have at the moment!

Veggie Sushi

Nori Sheets

Cooked Brown Rice

Carrots

Cucumber

Avocado

Cilantro

Other options: lettuce, jicama, beets, bell peppers, zucchini 

I used a Apple Cider Vinaigrette as a dipping sauce

2 tbsp Olive Oil

1 tbsp ACV

cumin, cayenne, turmeric and salt to taste

Spread a layer of brown rice over your nori sheet

Add veggies

 Roll

 Slice

 Enjoy!

Hungry For Change

The guys who did "Food Matters" have a new film called "Hungry for Change". They are having a free worldwide online premiere from March 21-31 2012. Click here to register so you can watch the film for free online!

Why Did Steve Jobs Die?

This is a question I had since I knew that Steve Jobs had been a vegan for many years. Now just because you are a vegan does not mean that you eat healthy, but Steve Jobs seemed to be fairly healthy although he did eat out a lot and apparently ate vegan "meats" that are on the market which are not a health food. He was also exposed to a very toxic environment at a young age when he was working with computers. Dr. John McDougall goes more in depth when he answered this question at an Advanced Study Weekend. 

How To Replace Eggs In Baking

I am really not a baker, I never have been and never will be very good at it, but when I do break out the muffin tins I want it to be healthy. Happy Herbivore's latest post is on how to replace eggs in your baking.

Here is the link

Quick tips- Part 1

1. Drink Warm Water in the Morning
- Your body has been busy detoxing all night so one of the best things you can do is have a warm cup of water in the morning to clean out the bowels. Add some lemon to assist in the detox.

2. Eat your breakfast

- Your stomach is very eager when you wake up and is at its strongest so eat a good, substantial breakfast. 

3. Don't Drink during Meals
- When you drink during your meals you dilute your digestive enzymes which means it will take longer for you to digest and is harder on your system. Try and drink 30 minutes before your meal and wait at least 30 minutes after your meal but preferably 1.5 hours after eating.

4. Chew!
- You want to chew your food as best you can before swallowing because the saliva is where the digestive process begins and you will have better nutrient absorption.

5. Relax
-Your body puts digestion on hold if you are stressed. So be sure to eat when you are calm and sit and enjoy your meal.

6. Listen to your body
- All unhealthy foods aside, when you go grocery shopping pass by the herbs, fruits and vegetables and pay attention to what you feel looks good and smells good. And try it out!

7. Enzymes
- Sprouted grains and seeds, raw fruits and veggies and nuts are loaded with live enzymes which are the key to absorbing nutrients. So eat as much raw as you can.

8. Drink your Greens
- Try and make yourself a green drink every morning. Whether you juice or blend, throw in some fruits and veggies, focusing on the greens every morning. Here is a Green Smoothie recipe that you will enjoy:

My Smoothie
1 cup almond milk
1 cup grapes
1/2 can pineapple with juice (100% juice, no syrup)
1/4 inch slice of lemon (include the rind)
1/2-1 bunch of kale
1 apple, core removed
2 small oranges
1 banana
1 cup of frozen fruit, whatever I have at the time
Enough water until it is my desired consistency

Blend it up!!

9. Eat fruit separately
- Fruit is digested very quickly so when you eat it with other foods it just sits in your stomach and ferments which causes gas and indigestion. Eat fruit about 30 mins before other foods.

10. Light at Night

- Try not to eat before going to bed, give yourself a couple of hours to digest before bedtime. It is hard on your body and your body needs to be focusing on cleaning and detoxing while you are sleeping and not on digesting.

5 Heartbreaking Valentines Day foods

Interesting report done by PCRM on some of the most popular Valentines day foods!

http://www.pcrm.org/health/reports/five-heartbreaking-valentines-day-foods

Raspberry Spelt Muffins

I wanted to make some muffins for my girls for valentines day morning, so I grabbed some frozen raspberries and these muffins were born!

Raspberry Spelt Muffins

2 tbsp Chia seeds
6 tbsp water
1/3 cup coconut oil
1 cup unsweetened apple sauce
1 tsp vanilla
2 tbsp maplle syrup

2 cups spelt flour
1 tbsp baking powder
1 tsp cinnamon
1/2 tsp salt

1 cup cooked quinoa
1 cup frozen raspberries

Pre-heat oven to 350ºF
Put the chia seeds and the water in a bowl to sit for a few minutes, it will form a gel. The chia seeds and the water act as a binding agent just as eggs do so you can use this when you want to substitute eggs in a recipe. 1 tbsp Chia seeds + 3 tbsp water = 1 egg.

In another bowl, mix together flour, baking powder, cinnamon and salt.

Now add coconut oil (I melted mine first), applesauce, maple syrup and vanilla to chia seed mixture, mix well.
Add wet ingredients to dry and mix just until moist, be sure not to over mix. Fold in quinoa and raspberries. The batter will be quite thick and sticky. Pour in muffin tins and bake for 30 mins.

Disturbing facts about Pop

My hubby's trainer posted an article about pop that was quite shocking, take a look.
Things You Don't Know About Soda

Buckwheat Pancakes

I am currently on a strict diet trying to figure out my babies allergies and part of that diet is avoiding gluten, which as you probably know can be quite challenging! I was introduced to buckwheat a while ago because both my parents avoid gluten for the most part and i fell in love with it! It has a very distinct nutty flavor which may take some people a little getting used to. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb. I was searching for a nice buckwheat pancake recipe and found one here. I changed it slightly

Buckwheat Pancakes
2 cups buckwheat flour
1/2 tsp baking soda
1 1/2 tsp baking powder
pinch of salt
2 1/2 cups of almond milk
1 tbsp earth balance, melted

Combine dry ingredients. Melt butter and add milk and the butter to dry ingredients and stir until no more lumps. Pour about 1/4 cup of the batter onto a greased frying pan, cook over medium heat until holes form on the top of the pancake. Flip and cook for another 30 seconds. We enjoyed them with applesauce, peaches, almond butter and jam. So good!

Super Bowl Food

The Super Bowl is this weekend which means LOTS of food will be eaten and will mostly be chicken wings, nachos, pizza, donuts, etc. I wanted to share a few ideas of snacks that you can incorporate into your weekend that you don't have to feel guilty about and that are very tasty!

This first recipe is one I found on all recipes and it is AMAZING!

Tomato Bruschetta 

6 roma tomatoes, chopped

1/2 cup oil packed sun-dried tomatoes, chopped

3 cloves garlic

2 tbsp olive oil

2 tbsp balsamic vinegar

1/4 cup chopped fresh basil

1/4 tsp salt

1/4 tsp pepper

Mix all ingredients together and let it sit for at least 30 minutes to let the flavors marinate, serve with your favorite baguette!

This hummus is my sister-in-laws recipe from wholefoodmommies, so good!

Pesto Hummus

1 15oz can of garbanzo beans

juice from a small lemon

1 tbs of tahini (optional)

2 cloves garlic

1/2 tsp salt

2 tsp pesto

1/2 bunch cilantro

1/2 bunch parsley

1/4 cup water

Put all ingredients in your blender or food processor until it reaches your desired consistency. Serve with veggie platter 

My husband makes the best guacamole on the planet! He doesn't measure anything so here is a rough idea of what he does

Gabe's Guacamole 

3 large avocadoes

2 large garlic cloves, minced

juice from 1 lemon 

1 1/2 tbsp Franks Red Hot

1 tsp salt

1/2 tsp pepper

1/2 tsp seasoning salt

Mash your avocadoes first and then add rest of ingredients. Experiment with how you like it!

Monsanto & Cancer Milk

Fox News kills a story on the effects of the Bovine Growth Hormone in milk and how it causes cancer and then fired the reporters that investigated the story! 

Eczema- My Journey

A couple months ago my baby started getting eczema on her forehead and cheeks but it wasn't really noticeable so I didn't pay much attention to it. But she started getting big scratches from itching it and it was just getting worse and worse. Today it covers her face and she now has patches on her legs, arms and neck. The first thing I have learned is that eczema is very common. Almost everyone I know has at least one child that has suffered or is currently suffering from eczema. My brother had it really bad as a child as well.
Some things I know about Eczema:
- it is an allergic reaction
- the cause does not start on the skin; the skin is the effect of what is going on internally
- it is an individualized condition but has common underlying similarities present in almost all cases
-the body is trying to rid itself of internal toxins and metabolic byproducts
- it is curable

Six conditions that are nearly always present in children who have eczema (taken from the book Allergies- Disease in Disguise by Carolee Bateson-Koch DC ND)
1- Systemic candidiasis (candida has affected the body as a whole)
2- Food allergies and sensitivities
3- Maldigestion
4- Imbalanced colon microflora ( bacteria in the intestines)
5- Poor food choices
6- Nutrient Deficiencies

It will never be just one of the above conditions because they are all linked one way or another. So it is necessary to do more than one thing to reverse it.

Step one for me:
I have always used free and clear detergents and soaps and shampoos that don't have aggravating ingredients in them so I didn't worry about that but you may need to start there because although it may not cause the eczema it may be aggravating it. Avoid products with sodium lauryl sulfate and laureth sulfate, alcohol, fragrance, sodium benzoate, parabens, urea, cocamide dea, phthalates, triethanolamine (TEA), mineral oil, petrolatum, glycol, talc.
So the first thing I did was buy a couple different creams to put on her eczema, I bought Dr.Christophers Itch Ointment which is chickweed herb in a bas of beeswax and olive oil. I also bought Weleda Calendula Diaper cream because it is thicker and I had used it before and worked well. Needless to say they helped a little but I knew that I would have to just suck it up and tackle the real problem.

Step two:
I took her to a chiropractor that does allergy testing and NAET, which is a technique that eliminates allergies. I discovered so far that she is "allergic"to bananas, citrus, melons, and dairy. I am going t= back today to do more testing so that I know exacting what I need to avoid.

Step three for me will be an elimination diet, I suspect that she doesn't like gluten either but I will know for sure in a few hours. I will post about all my findings and research and pray that I will have success in curing her eczema and helping a few other people in the meantime. I personally believe that  there are things I need to learn from this trial and just hope that I learn them quickly!

7 Steps to Thrive

Brenden Brazier is a professioanl Ironman triathelete, bestselling author and creator of the line of nutritional whole food supplements Vega. He is the man!

7 STEPS TO THRIVE

BY BRENDAN BRAZIER

The beauty of a good diet is that the right foods will not only help us overcome nutritional stress, but also other negative stressors, like pollution and environmental toxins. Plus, we’ll be able to better perform during positive demands like exercise and educational activities. My recommended action plan consists of seven easy steps.

Step One. Examine your current diet. What things are you eating that might be reducing your energy or aren’t supporting your health and fitness goals?

Step Two. Prepare for success by researching and listing foods that are conducive to thriving.

Step Three. Graze throughout the day. Eating several small meals helps maintain energy levels, eases digestive strain and spreads nutrients to sustain us all day.

Step Four. Drink a nutritious smoothie each day—it delivers whole food nutrition that’s easy on the digestive system and provides lasting energy. Here is a go-to favorite.

Mango Cashew Smoothie

½ cup powdered hemp protein
1 cup mango, fresh, frozen or pulp
½ cup soaked raw cashews
½ tsp vanilla extract
1 Tbsp maple syrup (or agave nectar)
1½ cups purified water
½ cup ice

Purée all ingredients in a blender until smooth.

Step Five. Eat a big, green salad every day; these are a staple when eating to thrive.

Step Six. Eat a raw energy bar every day; it’s an easy way to pack nutrition into a convenient, easy-tocarry form.

Step Seven. Eat a substantial, balanced afternoon snack to head off hunger and overeating at evening meals. Consider healthy snacks—such as a handful of almonds, macadamia nuts or walnuts; a serving of organic carrots, celery or zucchini sticks; or an organic apple, pear or orange—instead of processed convenience foods.

Top 5 Worst Cookbooks

According to PCRM (Physicians Committee for Responsible Medicine) here are the top five worst cookbooks of 2011: Cookbook Nutritional Shocker Jamie Oliver’s Meals in Minutes One serving of the Meatball Sandwich contains more fat than a Big Mac and more than double the calories, cholesterol, sodium, and saturated fat. Guy Fieri Food Jambalaya Sandwich contains bacon, smoked sausage, and Andouille sausage; such processed meats raise colon cancer risk. Paula Deen’s Southern Cooking Bible One serving of Hot Buffalo Wings (three wings) contains 910 calories and 85 grams of fat; meat-heavy diets raise obesity risk. The Cook’s Illustrated Cookbook More than 50 pages of recipes featuring grilled meat, which increases cancer risk. The Neelys’ Celebration Cookbook Bourbon Bread Pudding is saturated with butter, half-and-half, and whole milk; high-fat diets increase heart-disease risk.

I had to laugh that Jamie Oliver made it to the top especially because he is head of Food Revolution in the US. Crazy!!