Fruitful Living

Fast Complete

2010-10-29T10:49:00.000-07:00

21 Days of Fasting.. check! I enjoyed the time of fellowship with the ladies and extended quite time with the Lord. I decided to stay off the coffee, I have been feeling more alert, sleeping better and not having energy highs and lows throughout the day. So coffee, good bye, you have been a big part of my life for a long time :( I now enjoy some ginger tea in the mornings, just chop up some ginger and boil for about 5 minutes. Great for digestion and cleansing. I think too that from here on out that wine will be the occasional treat, not the norm 3-4 nights a week. So some big changes here and I think that overall a lot of the ladies made some big changes throughout this fast that they will incorporate into their regular diets. Which is great, making lifestyle changes and not diets for a temporary weight loss is a much better program to be on. So good job ladies! We are all cleansed and glowing from the inside out!

Day6 on Fast

2010-10-11T10:37:00.000-07:00

A full week of no coffee, and now that the headaches have gone, i am able to enjoy the benefits of a clearer head and more energy throughout the entire day! Can't say i dont miss the ritual in the mornings! I had surgery a week ago and have not been able to work out (which for me is really on the verge of devestating!) but For me personally on this fast, I also cut out all flours, breads, all carbs but vegetables, and with no wine either, I have luckily not put on a pound during this downtime! I hope that during this time, that all the ladies will enjoy the benefits of cutting out certain unhealthy foods from their diets and want to continue this way after the fast has ended!

Daniel Fast 21 days

2010-10-07T13:43:00.001-07:00

I am embarking on a mission with some ladies from my church to participate in a 21 day period of prayer and fasting. This fast includes cutting out meats, dairy, refined sugars, processed flours, well any flours with levening, no alcohol, no caffeine...so this is kind of my diet already, but cutting caffeine and alcohol will be a pretty big deal for me!
i'm already on day 4 with no coffee and so far i haven't noticed too much of a difference, slight headaches, but i also just had surgery, so that is probably my arm screaming at me! This time is to be a time to focus on prayer anyways, and the food cleanse will be a side benefit!
When I cut back to only eating fruits and veggies I see it in my skin almost instantly! I can almost guarantee to lose a few lbs, even if i'm eating ALL DAY! but I'm eating calories that are used properly in my body. So I dont feel starved, which i suppose is not my idea of a fast..but thats why I say we're focusing on the prayer and a time of hearing from the Holy Spirit! For the next few weeks and hopefully thereafter Christ will be my pickmeupper in the mornings! I'll keep you posted..

Camping Foods

2010-06-09T10:08:00.000-07:00

After much anticipation and a lot of tension around Truckee, I think that summer is finally here! One of my favorite summer activities (besides Mtn biking of course!) is packing up the jeep and heading to some remote lake or river, pitching the tent, hanging out in nature and of course the great camp foods. Doesn't everything always taste better when camping?! Why is that, well I think because I have some great camping recipes! I wanted to share just a few with you here.
HoboPies: chop all of these ingredients beforehand and put into Tupperware, and don't forget your tinfoil!
chop mushrooms, garlic, onion, half a yam or red potato, half a zucchini, a tomato (to keep everything moist) and one gardenburger.
sprinkle with some garlic powder, cumin, and an all purposes spice like ms. dash or Tony Chacheres (my fav!) than when your sitting by your fire, put your mix into the middle of a 8 -10 inch strip of foil, wrap and than continue to wrap with layers of foil until its in about 4 layers, than put on the fire, preferably in the hot coals and let cook, rotating every 5 min for about 20 min. open up and enjoy!
Banana Pancakes:
1 1/2 cup whole wheat flour (you can use 1/2 white flour)
2 tsp baking powder
1 tsp sugar or agave
1 banana
1 1/2 cup milk alternative (soy, rice, almond)
1 tsp cinnamon
Mix all flour ingredients, mash banana separately than mix all ingredients together. Add more milk if you prefer thinner pancakes. spoon 1/3 cup into skillet over medium heat, until lightly brown. Top with fruit or maple syrup. makes 8.
other great ideas: canned beans, corn on the cob, premade veggie skewers

Summer is Here..almost

2010-05-14T17:31:00.001-07:00

Its trying in Truckee, and I'm probably more anxious for it to come than I ever have in the past! Perhaps because I got a little taste of summer in Hawaii and came back to snow, maybe its looking at the jeep and the camping gear in the garage, or my bikes that are just waiting for dirt! either way, its warming up and i got inspired to make my own ice cream today. This was so simple and came out so amazing I shocked myself!
one frozen banana
1/2 cup frozen blueberries
1/4-1/2 cup of soy milk
put everything in food processor and mix until the consistancy of ice cream! can add more or less milk. i also threw in about 1 tblsp of fresh chopped ginger, and added such a yummy kick!

Don't Miss Out on the "recipe" page, click above

2010-05-14T17:27:00.000-07:00

Colorful Eating

2010-04-20T11:25:00.000-07:00

Eat Smart-ER!
Most of us know we should be eating more produce each day, but it also seems that we are creatures of habit and tend to stick to the same produce day in and day out. According to a recent study based on government nutritional data, we're coming up short in terms of eating a variety of fruit and vegetable colors. here's the stats

69% of Americans don't eat enough green (Kiwi, avocado, broccoli, asparagus, foods that contain cancer fighting phytochemicals)

78% don't get enough red (berries, cherries, helps protect individual cells from free radical, fight heart disease, maintain cognitive function and slow down aging)

86% don't get enough white (onions, shallots, garlic, cauliflower, foods associated with reduced heart disease risk and increased immune function.)

88% don't get enough purple/blue (Grapes, purple cabbage, protect cells from oxidative stress and slows signs of aging)

79% don't get enough yellow/orange (oranges, papayas, lemons, pineapples, pears, nutrients that help boost immune, protect against free radical damage and help heal and protect skin from sun damage)

this skew toward bland means we're missing out on a lot more than just good tasting food. There are unique phytochemical (plant nutrients) that vary from color to color. These various compounds all do different things to protect your health. If you're eating only bananas and apples, your going to be limited as far as health benefits because your not getting all these other colors. We don't just need "an apple a day" to keep the doc away, but "we need the full spectrum" I love this poster, that shows all the different colors of the rainbow that we should be getting. And I'm so grateful for my juice plus, because I know that i am getting a huge variety (17 in fact, plus the purple 7 more = 24!) of fruits and veggies everyday! I know I'm taking action now to protect my health in the future, have a lower risk of (78% in fact!) cancers and diseases, plus I'm slowing down aging, right, who doesn't want that!!

Easy Make Bread

2010-03-23T11:20:00.000-07:00

My dad just emailed me and said he made the easiest, no fail, loaf of bread last night, and it was so good that him and my mom almost polished off the entire thing. The secret: Watch this video where a Minimalist, shares a recipe on how to make no-knead bread where the secret is letting the time do the work.
http://www.youtube.com/watch?v=13Ah9ES2yTU
you can also add whole garlic cloves, olives, maybe some rosemary and substitute some of the white flour for whole wheat.

Quickie Meals and Shopping List

2010-02-12T08:55:00.000-08:00

I am writing this in honor of my roommate Kelly, but know it is a struggle for many so I would like to share it with everyone.

Its awesome that she recently started working out and is on the right track to improving her health, but like a lot of people she thinks working out alone will make her healthy, fit, and feeling good, but without changing her diet and fueling her body properly, she is only dealing with half the battle and can only improve so much.

When she reached for a bowl of sugar cereal after working out last night, I had to say something….there is more than one thing wrong with this picture (other than eating breakfast for dinner!) . But, let me give you a few that may not be that obvious. The body needs to be refueled after burning so many free radicals, and in order for it to repair worked muscles and tissues, it needs antioxidants and protein. These are found in fruits, veggies, legumes, nuts, and lean meats. Processed sugars are known as “empty calories” meaning they are not and can not be recognized by the body as food, and so they are stored as fat, not energy (which would actually help burn even more fat!) This would also explain why she said, she also feels she needs to start eating more throughout the day! Its not that she needs to eat more, but better, empty calories will not make her full or help her reenergize after or before a workout. I looked at the ingredients, and not to my surprise the first three ingredients, were Sugar, Corn Syrup, Processed Enriched white flour… The box claims “contains fruit and fat free” on the front, to which neither are true! I believe it’s a common misconception at which no one is to blame except for the companies and their desceptive marketing schemes, but we must look at ingredients to not only boxes, but ingredients to what our body needs!

With that being said, I want to help Kelly and others, to become more aware of what “is” considered food and to remember that food is fuel for your bodies gas tank! The more natural the state of food is, the more it makes sense that God made it for us and it has not been processed by man, so it must be better for us, right! I love it that Kelly is trying to learn, and its just a matter of education, not ignorance, she even asked me to make her a grocery list and so I am going to make her a short and sweet easy check list that anyone can go by. If you are trying to lose weight, I would suggest cutting out dairy all together (no milk, cheese, yogurt, cottage cheese, ice cream, etc). No Sodas..diet or regular, EVER! No Candy or packaged processed goods, and always eat breakfast! Glad to say, she did put the cereal back and opted for a healthier meal!

Breakfast:
-Oats, preferably not the prepackaged kind as they can be loaded with sugars. Add nuts, fruit, ginger, dried fruit or cinnamon to keep it from getting boring
-Whole Grains (Cereals and breads)- always check the ingredients in any packaged item and make sure it does NOT include any of the following (Sugar, Corn Syrup, Partially hydrogenated Oils, enriched flours) first ingredient should be Whole Wheat flour.
-fruit is especially great if you are working out, and don’t want a big meal beforehand. Bananas have extra potassium and iron which give extra energy.
-smoothies with frozen fruit, and juice (check to make sure it is from fruit, not from concentrate) or nondairy milk (soy, almond, rice). You can also add kale or red chard
-Eggs, but not cooked in butter or oil, use an oil spray sparingly.

Lunch:
-Salads- I put so many different beans, veggies, grains, whatever leftovers I may have lying around, to keep it exciting. Kidney. Black, garbanzo beans, are great additions. Tomatos, cucumbers, sprouts, carrots, beets, avocados, basil, quinoa. So many tasty things I don’t need dressing, maybe some balsamic vinegar and lemon.
-Whole Wheat Pita, wraps or bread- and I made the salad list so long, so that you can use the same ingredients in a sandwhich or wrap. Add Hummus for a great mayo alternative

Snacks-baby carrots, chopped broccoli/ cauliflower, whole grain crackers, or baked chips dipped in hummus or salsa.
-sliced apples, grapes, oranges, kiwis,
-dried fruit or trail mix (check for NO added sugars or sulfer dioxide) Trader Joes has great ones
-nut or almond butters on whole wheat crackers

Dinner-salads, can also try quinoa salads (cook quinoa add basil, avocado, lemon)
-beans- so many great ways to have beans. I start with sauting a little garlic and onion in water. Than add beans, with one or more of the following (chopped carrots, diced celery, broccoli, tomatoes, cumin (great seasoning in beans!) and for a little thicker, more soup like dish add brown rice or quinoa.
-steamed veggies, slice carrots, broccoli, cauliflower, and add some seasoning
-baked squashes or yams.- spaghetti, acorn, butternaut squashes, just slice in half, put in about 1 inch of water in a casserole dish and bake for about 35-45 mins. Yams, put in tinfoil and bake
-whole grain pasta dishes with tomatos and added veggies
-brown or wild rice with steamed veggies, and seasonings such as Braggs
-fish on the grill, put in tinfoil with some lemon and seasoninings. Veggies on the grill, asparagus, zucchini, squash

These are all simple dishes that can be made with ingredients that should be stocked in the cabinet and fridge.

Quickie shopping list- find at Trader Joes at a competitive price!

*Snacks, Dried Fruit, Trail Mixes, Nuts
Baked Blue Tortilla Chips Whole Grain Rice Cakes
Fruit Leathers Dried Fruit
Lightly Salted or Raw Nuts and Seeds Popcorn
Whole grain Pretzels Hummus, salsas
Raw nuts

*Fruits and Veggies
spinach or red leaf lettuce yams or squashes for baking or grilling
Packs of chopped broccoli/ cauliflower and baby carrots (for dipping)
Tomatos, onions, garlic, cilantro, mushrroms, cucumbers, carrots (for salads and bean)
Bags of frozen veggies- great for stirfrys and pastas
Bags of frozen fruit- great for smoothies and to add to oatmeal
Cans of beans- black, kidney, white cannelli, garbanzo
Cans of tomatoes of pasta sauce- check the ingredients and make sure NO Partially Hydrogenated anything

*Breads, Crackers cereals
whole wheat pizza dough
box or bulk oats (check Winco)
Barbara’s cereals TJ’s Rich Golden Rounds (like Ritz)
Ezekiel Sprouted Seven Grain Bread TJ’s Woven Wheats Wafers (like Triscuits)
Whole Wheat French Bread TJ’s Brand crackers, similar to Wheat Thins
Whole Wheat Tortillas Whole Wheat Hamburger and Hotdog Buns
Sprouted Breads, Bagels, Tortillas Whole Wheat Pretzels

Some randoms- cage free eggs, milk alternative, wild free range chicken and fish

maintain Your Healthy Habits While You Celebrate

2009-12-14T10:09:00.000-08:00

Holidays can be stressful; many of us gather with our "interestingly functional" families, have out-of-town visitors, too much to do and not enough time to do it. It's the time when eating well and exercising are the most important, and also when many people are least likely to do these things.
It is possible to practice dietary excellence during the holidays, and to keep most if not all of your exercise commitments too, if you want to. The best way to do this is to spend a little time reflecting on the circumstances that tend to derail you and work out a plan for overcoming them.
Eating before you go to parties where you expect that only poor choices will be available, offering to bring food to holiday gatherings, and communicating with family members in advance about your eating habits can help you to stay compliant. Maintaining control of your schedule will not only help you to maintain your exercise routine, but also help you to organize the rest of your activities too. This might sound a little over the top, but I have a written plan that outlines what I will do each day in order to be ready for the holidays. Dividing the work into smaller parts keeps it from becoming overwhelming.
You can survive the holidays without losing your mind or your health and start the New Year lean, healthy, energetic and ready to go with a little planning and strategizing!

Enjoying some Healthy Holiday Meals

2009-11-13T10:06:00.000-08:00

We all know the holidays are associated with food, and these meal gatherings are part of what we look forward to and enjoy with family during the holidays. I have had my fair share of the annual tradition of the “after dinner” food comas, but I have found some alternative fixes to the normal high fat, high cal dishes that at least make me feel like I can stuff myself with a “little” more justification and a “little” less guilt! My dad even has come up with an amazing nonfat pumpkin pie recipe (crust and all)..that means I can even enjoy some unnecessary dessert. Heres a few to try and I hope you all have an excellent holiday season
Click on recipe tab to check out
Mushroom Gravy
Yam Casserole
Whole Grain Stuffing
pumpkin pie

Beautiful Skin from the Inside Out!

2009-10-26T08:18:00.000-07:00

Beatufiul Skin. I don’t typically like to focus on such vain topics, but lets face it, as women we have been surrounded by the pressure of looking good since we were little, and we have a natural desire to look and feel our best. Beauty is not just skin deep, it goes much further than that. Outward appearance is a mere reflection of our inner health.

Skin is the largest organ and can either be flawless if properly cared for, or it can be a toxic waste dump for the body to rid of unwanted chemicals and toxins. What is a Blemish, age spot, acne? In short, under our skin cells is our blood supply, when our bodies have extra waste (processed foods, chemicals, toxins) the organs involved in waste removal (liver, kidney, lungs) are overworked and undernourished and waste deposits in the intestine are not being removed efficiently. Waste accumulates, gets clocked in the blood and is deposited into the biggest, most accessible organ (skin) and these deposits become a blemish on the skin.

Premature wrinkling, age spots, acne are all an effect of what we are feeding our bodies. The main cause for adult and teen acne is a diet filled with sodas, processed sugars and dairy. Wrinkles, age spots, fine lines and skin roughness are all due to a lifetime of bad nutrition habits. The good news is that there is a constant turnover of cells in the body and that the body regenerates skin within one month. Eating more good, whole foods and eliminating bad processed, refined foods (and dairy) you can experience dramatic improvement within just 27 days!

Achieving beautiful skin is really a 2 pronged process, inside and outside the body. I have stressed before the importance of certain foods that help regenerate and repair your cells, well the same will apply for the outside of your body. I can not stress enough the harm that processed foods and animal products place on your body, not only causing diseases, but places a burden on the body in every aspect of health, including the appearance of the skin that suffers. You can actually reverse and slow down many aging signs with the proper nutrition. If the body does not get enough of the nutrients needed to build healthy new cells, wrinkles persist and worsen. Diet is the beginning to beautiful skin and some fairly simple habits to create and follow will help get you there. By Eating a mostly whole food, plant based diet, you will enjoy results of a more healthy and youthful glowing complexion.

Remember free radicals (that cause premature aging) can be neutralized by the antioxidants in plants. Eat organic when possible, because the more toxins and pesticides in your body, the harder the organs have to work and the more apparent it will be on your skin. Stay away from processed foods, just remember giving the body any kind of processed foods reduces the efficiency of the whole system. One brand whole food based supplement that has been clinically shown to increase key nutrients and deliver antioxidants to the blood is juice plus. You can read more about that at www.afinchjuiceplus.com

Drinking plenty of water (approx. 1 qt per 60-70 lbs) of your weight a day. Fasting periodically allows the body to catch up, fully digest food and clean out toxins and helps the body rejuvenate (one or two meals once a wk is a good starter.) A good rule of thumb for products used externally, is to only use what you could eat. Your skin absorbs products as though you ingested them, so check out the ingredients. A great substitute for lotion and night cream that I have been using is to mix grapeseed oil, avocado oil and coconut oil together. These are some good starts that will help not only reverse aging signs, but help slow them down. You will not only have better skin, but will feel better from the inside out!
Homemade facial:
Mix avocado (great use for overripe ones) and oats, can also add a mashed banana. Put on cleansed skin and let sit until dry, than rinse off.

Fatty Acids

2009-10-14T15:24:00.000-07:00

Fatty acids Fatty acids are one of the components that make up fat. Some fatty acids
are considered "essential" because they must be obtained through our diet. There are
two types of essential fatty acids, called Omega-3 fatty acids and Omega-6 fatty acids.
They serve at least three important functions and they should be in balance. They
assist in the formation of cell membranes, in the transport and oxidation of cholesterol,
and in specialized hormone production.
Omega-6 fatty acids compete with omega-3s for use in the body, and therefore
Excessive intake of omega-6 fatty acids can be a problem. The U.S. diet has become
heavy in omega-6 fats and low in omega-3 fats, because it is heavy in processed
foods and oils. Typical Western diets include 20 times the amount of omega-6s to
omega-3s, where this should be a 1-to-1 ratio. The body’s total requirement for essential fatty acids is very low, only about 3-4 % of calories. Most Americans get approximately 10 times that amount.
The best diet for a balance of Omega-6 and Omega 3 fatty acids is a whole, plant-based diet. Omega-3 fatty acid is found in many vegetables, beans, nuts, seeds, and fruits.
Fish & Omega-3 Supplements While animal products, including fish, contain essential fatty acids in their tissues, they also contain a biological concentration of mercury and other toxic metals in their flesh. The problems associated with this are well documented. Fish oils tend to decompose and, in the process, unleash dangerous free radicals. Another downside is that fish oil is between 15-30% saturated fat. Fat can encourage the growth of cancerous cells and stimulate production of hormones in the body. Fish are not unique, and make their omega-3 oils from plankton; just as mammals (including humans) synthesize omega-3 from land plants. Taking large amounts of essential fatty acids in supplement form can suppress the immune system,
including the suppression of natural killer cells and the production of immune
substances. These immune functions are important for defending ourselves
against viruses, bacteria, parasites, and cancer cells. Not to mention, scientific
studies using supplements have failed to provide evidence of the health claims
made about them. Evidence points to a whole, plant-based diet as the best source.
Anti-inflammatory: Omega-3 fats are used by the body as an anti-inflammatory. These fats can help reduce the inflammation that is a significant factor
in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches,
osteoporosis and more.
In contrast, Omega-6 fats produce pro-inflammatory in the body. They are found in high amounts in animal products, margarine, and many vegetable oils including corn, safflower, sunflower, palm, and peanut oils.
Flax seeds are the richest source of omega-3, followed by walnuts and
soybeans. One tablespoonful of ground flaxseed will supply the daily requirement of
Omega-3s. To protect it from oxygen damage, flaxseed oil or ground flax seed must
be stored in the refrigerator or the freezer. In order to absorb what we need from
flaxseeds, they must be ground. A spoonful can be added to a smoothie or sprinkled
on breakfast cereal, a salad, or other dish. Flax seeds have also shown to reverse
breast cancer tumor growth and the ability to reduce an enlarged prostate.

check out the Mega Omega muffin recipe for a great and yummy way to include flax.

Kids On the Grow

2009-09-02T07:08:00.000-07:00

When it comes to your health, it’s really your decision because ultimately you choose how you are going to live your life. You will decide for the rest of your life how you are going to fuel your body. Kids need fuel too and I can not stress the importance of teaching your children to eat right to help them grow. You don't want children “running on empty.” Children require “good fuel” (nutrients) for their growing bodies and they are harmed by “bad fuel” (highly processed empty calories).
Research shows children who have a healthy diet have better attention spans, academic success, athletic success and self-esteem than children who don't. They miss less school, see the doctor less, and take fewer over the counter and prescription drugs.
I have stressed before the importance of eating fruits and vegetables, Food is fuel and the plant kingdom is the only type of food that gives you the energy you need to sustain a long, healthy life. The sun, soil and water give plants their energy. When we eat plants, we get the energy we need to run, swim, play ball and think. Empty calories like chips, sodas, hamburgers, cookies, etc, may fill you up, but they won’t give you the protection you need to fight off disease and give you the energy you need to live a long, healthy life. Plant foods give your body the ability to fight off disease. No other part of the food pyramid or Del Taco or McDonald’s can do that.
Scientists and doctors have shown that 70% of disease is directly related to what we eat and drink. We are seeing an epidemic of disease in children and teens. We are seeing diseases that we used to see in only adults. Diseases like pediatric cancer, pediatric diabetes, pediatric arthritis, high blood pressure, high cholesterol, etc. We are also seeing more and more children being diagnosed with ADD and ADHD. Western Medicine’s solution to this problem is drugs. Many doctors don’t even look at nutrition as playing a role in a child’s behavior patterns or brain activity because they haven’t been taught about nutrition.
I would like to share some startling quotes and statistics with you, that are sad but true..
Dr. David Katz: “This generation of kids growing up today will be the first generation to have a shorter life span than their parents.”
Dr. William Sears: “We are eating factory processed nutrition which is genetically unknown food to our bodies
Dr. Lydia Hazan: “Childhood obesity is already the leading cause of sustained high blood pressure in children.”
Dr. David Katz: “Children today will experience more chronic degenerative disease as a result of their poor eating habits than from cigarettes, alcohol and drugs combined.”
Ode Magazine: “Scientists suspect that many children with ADHD actually are displaying allergic reactions to one of many possible food products or chemicals.”
1 out of 2 children will develop heart disease. Bogalusa Heart Study
Cancer kills more children than any other disease. Gale encyclopedia of Children & adolescents, 1998
1 in 3 children born in the year 2000 will develop diabetes
Children at the age of 3 have fatty deposits in their arteries. Bogalusa Heart Study
By age 12, 70% of all American children have developed beginning stages of hardening of the arteries.
Less than 7% of children and adolescents consume the recommended 2 servings of fruit and 3 servings of vegetables per day. Archives of Pediatric & Adolescent Medicine 1996.
The complex carbohydrates found in vegetables, grains, and fruits are good for you; the simple sugars found in sodas, candies, frostings, and packaged treats can do harm. It’s as simple as that. Here’s why:
Sugar depresses immunity (Studies have shown that downing 75 to 100 grams of simple sugar solution can suppress the body’s immune responses, the amount in two 12 ounce sodas.)
Sugar sours behavior, attention, and learning (many children and adults are sugar sensitive, meaning their behavior, attention span, and learning ability deteriorate in proportion to the amount of junk sugar they consume.)
Sugar promotes sugar highs. (Research shows adrenaline levels in children remained ten times higher than normal for up to five hours after a test dose of sugar)
Sugar promotes cravings (A high-sugar meal raises the blood-glucose level, which triggers the outpouring of insulin, excess insulin lingers in the system, triggering a craving for more sugar)
Sugar promotes heart disease (People who eat too much sugar tend to have higher blood triglycerides, and this increases the risk of cardiovascular disease)
So what can you as parents, teachers, counselors and mentors do to help with this crisis?
I want to help you with some great starting points for you and your family and the rest is up to you!
Encourage your kids to eat more fruits and vegetables.
a Have fruit washed and easily available. Cut up veggies and have them ready to eat.
a Use fruit for a sweet snack.
a Send fruits and vegetables as a snack in packed lunches.
a Serve fruit and vegetables as a snack at home.
a Serve salads first at dinnertime, when kids most hungry.
a Try new fruits and vegetables – don’t assume your kids won’t like them.
(Sometimes a child needs to be exposed to a new food 14 times before they’ll eat it.)
a Give your kids concentrated fruit and vegetable snack foods. (Juice Plus+ Gummies and Chewables.)
Why are raw fruits and vegetables so important.
a Raw fruits and vegetables are the building blocks for healthy bodies. You are what you eat!
a All people, including children, manufacture free radicals as a by-product of metabolism. These free radicals cause destruction and aging of cells and body, including cancer. The more active a child is the more free radicals are created! The antioxidants in raw fruits and vegetables neutralize free radicals.
a The fiber in raw plant foods can lower cholesterol, scrub the intestinal walls, reduce the risk of diabetes by slowing carbohydrate absorption and reduce the risk of many types of cancer. Phytochemicals found in raw fruits and veggies fight disease and reduce the risk of many diseases..
a Did you know that there are over 10,000 phytochemicals in a single tomato?
a Minerals in plant food, like calcium, sodium, magnesium, and potassium are all vital for proper body function and healthy cell regeneration.

Sandwich Ideas
Refried beans with red bell pepper slices & salsa in a tortilla wrap Hummus, shredded carrots and celery inside a tortilla
Hummus on whole wheat bread. Hummus or avocado instead of
Nut butters(organic peanut butter, cashew butter, almond butter) mayo
Nut butters and 100% fruit jam or jelly or honey Hummus with tomatoes, cucumber
Nut butter and strawberry, apple or banana slices Hummus with sliced grapes
Nut butter and grated carrots Hummus with grated carrot
Nut butter sandwiches on small crackers Leftover pasta or grain dishes in a wrap
Nut butter 100% fruit jam or jelly on a whole grain bagel Tofu egg salad in pita pocket with
Nut butter with sliced bananas rolled up inside a tortilla lettuce or alfalfa sprouts
Hummus with sliced & sautéed mushrooms Egg salad on whole wheat bread

Snacks and Sides Ideas

Fresh fruit with dip Broccoli dip
Fruit salad Baked chips
Fruit cups Banana
Dried fruit Raisins
Fruit Leather (read ingredients) Raw nuts
100% Applesauce Dry cereal
Apple, carrots, celery slices w/ nut butter to dip Plain yogurt with fruit, nuts, granola, raisins, dried cranberries
Carrots, celery & pita bread triangles w/Hummus for dipping Granola bars, check ingredients

To Cleanse or Not to Cleanse?

2009-08-19T09:36:00.000-07:00

Cleanse or not to cleanse… there are always new “detox” miracle diets coming out all of the time. I admit, I tried the “master cleanse” lemon/cayenne/syrup concoction.. once… suffered through 10 days of feeling no energy, not eating, looking sickly and even sharting myself a few times, so I vowed that to be the first and last cleanse I would try! Our bodies are designed to naturally detox and eliminate chemicals and toxins in our systems http://www.webmd.com/balance/natural-colon-cleansing-is-it-necessary
I do believe in a periodic fast and “elimination” of certain foods. Maybe you feel your body needs a little recharge or if you need to get back on track after a binge, or a sickness, or perhaps a European vacation that you only ate bread, cheese and wine for weeks (I’ve done it!) I just spent 2 weeks on the road traveling and keeping my husband company at a snowboard camp in Oregon, so I lived off camp food, and with nothing better to do, a glass of wine every night and inevitably put on a few extra pounds. I am now in Colorado preparing to run a half K race up a 14er with my dad, and really don’t want to be carrying an extra 6 lbs up to the top with me! I am on my fifth day of my cleanse and have already shed 4 of the lbs, without depriving or crapping myself.
The great thing is, you can still eat a lot of food on this “diet”, it’s the elimination of certain foods that helps. Cut out all dairies, meat, flours, alcohol and processed sugars. You can eat as many fruits, veggies, nuts, salads, beans as you like, they’re not only great energizing foods, but because of the high fiber content, they will help your body cleanse quicker too. There are specific cleansing fruits such as cantaloupe, apples and watermelon that are great to add during this time, too. This is a diet that really should be adapted as a regular lifestyle habit anyways. But for this short time that you choose to cleanse I would also add a nightly pro-biotic. Be careful with these though, because extended use will really tear up your stomach, and just be prepared to be near a bathroom in the a.m.! I also add 2 tbls of Liquid Braggs Apple Cider Vinegar to my morning 8 oz of water. If you put it over ice it makes it more bearable. The first few times I wanted to gag, but strange enough, now after a few times I actually enjoy the taste. This is another natural cleanser, and vinegars have been used for centuries as a detoxer for disease and illness. http://www.globalhealingcenter.com/apple-cider-vinegar.html
This is really all I do, and I love it because of the quick results and I always feel more energized even after just a few days. I also had two people in the last five days think that I was 19 yrs old and so than I noticed not only the effect on my body, but the fact that my skin did have an extra glow and I really did look younger! Maybe my turning 30 year old crisis I just had, can be cured with this simple cleanse!

The Power of Fruits and Veggies

2009-07-21T18:36:00.000-07:00

Did you know you can enjoy eating healthy.. Believe it or not I actually like eating broccoli, beets, kale, even sauerkraut. Just like we can train our minds to learn more, we can teach our bodies to crave healthier foods. The reason is that once our bodies start receiving what is essential to make it function properly, it acknowledges this and begins to crave more.
I’m not here to tell you to stop eating junk food, I am here to teach you the importance of adding more healthier foods to your diet. Did you know that the American cancer society recommends 9-13 servings of fruits and veggies a day? Does anyone actually do this ? do you know why the cancer society says to do this? I would like to help you understand some basic concepts proven scientifically of the power behind eating plants.

Think about how intricate our bodies are designed. We all began from a single embryo, and now we an integrated body system of organs, tissues, cells and cell products all working synergistic ally together to help us live.

Every minute of every day we breath in oxygen and breath out carbon dioxide. It sounds simple, yet if we look how cells replenish it is astonishing how easily these cells can either function properly or they can get out of control. Cells are constantly diving and looking for another partner to attach with. These roaming cells are called free radicals.
When oxygen free radicals damage cromosones, cell lose their ability to control basic functions, than they will multiply out of control and this is the beginning of cancers and diseases. This also attributes to why we age.

Just as complex as our cells, plants are the only other living species that has a very similar cellular structure to our own. Plants can also be damaged by free radicals but, unlike us, nature has given plants the ability to produce natural compounds to defend themselves against the wild “free radical" molecules. These natural compounds are received from the sun and are called antioxidants. These Antioxidants attack those free radicals and keep them from getting out of control. And they can only be found in plants. When you eat plants, their antioxidants enter your bloodstream and protect you in the same way.

You’ve all heard of beta carotene, vitamin c, lycopene, vitamin e etc… these are all forms of antioxidants that can be found in fruits, veggies, legumes, beans and grains, anything that grows from the ground. all variety of plants contain a different nutrient or vitamin essential to our bodies.
This is why, its not only important to eat just an apple a day, but a variety of plants. There are hundreds of thousands of antioxidant nutrients in one a single apple. When vitamins are produced, they are extracted from the plants, and carry only a small portion of all those nutrients. Plus, when its extracted, it damages the cellular structure of the nutrients that are working together to form that complete essential vitamin that our cells need to replenish.
What happens is when an isolated viamin enters your body, the cells recognize it as a source of nutrients, BUT since it is only a portion of that nutrient, the cell will pull from other areas of your body to make it a complete structure it can use and recognize. So, it actually starts depleting minerals and vitamins from other parts of your body and in the long run makes your body deficient in other areas. This is why they are finally coming out with studies that vitamins do your body more harm than good and that you get better nutrients from eating the whole foods.

Take a look in your medicine cabinet and read the label, guaranteed it will say “supplement facts” this is because its not considered a whole food, it’s an isolated portion of a whole food, making it a supplement. The only product I have ever seen that reads “nutrient facts” is juice plus. And if you read the ingredients listed, all it says is parsley, kale spinach broccoli cabbage.. actually 17 organic fruits and veggies. Juice Plus is allowed to read “nutrient facts” because it is recognized as a whole food, and I just explained to you why whole foods are so essential to our bodies

I hope that you see now why the cancer society recommends 9-13 and it is to protect your health, your cells and even slow the aging process. So please try and add as many fruits, veggies, legumes, beans, grains to your diet as possible and try experimenting with new ones. You, too can begin to feed your body what it essentially needs and help protect your DNA from future damage.

Does it Cost more to Eat Healthy?

2009-07-19T06:59:00.000-07:00

With this economic crisis, we are all a little more conscientious where our money is going. There seems to be this preconceived notion that eating healthfully costs more, but actually with the right tactic the monthly food bill should lessen. Making healthier choices causes the grocery bill to go down, because of redirected spending. Calculate the money spent on restaurants, fast food, vending machines, and even supplements/vitamins and redirect this on healthier, more fiber filling foods, your not only saving on the grocery bill, but investing in your families future health! Are you spending money on negative nutrition or investing in positive nutrition? Maybe a lb of organic grapes seems too expensive at 2.50, yet can spend 2.50 on a bag of Doritos. Cutting out eating bacon for breakfast, and you can afford berries on your oatmeal. We need to think about how much nutrition we’re getting for our money. Who would fill their gas tank with coolaid, in the same way, we need to fill our tanks with the correct fuel. The goal isn’t just to fill the tank with anything, but with fuel that makes it run better..

Comparing disease rates to various populations, the poorer the nation, the less degenerative conditions (disease and weight problems that are related to malnutrition). These people eat a diet consisting mostly of plant foods, fruits, veggies, legumes, nuts and seeds, and usually consume little if any processed and refined foods. Wealthy populations can afford “luxuries”- like steaks, fast food and packaged foods. Degenerative diseases are higher in the areas where people are spending more on foods that worse for you. We should definitely take a look and learn from this, by consuming more foods that are nutrient rich, and fiber filling, rather than spending on empty calories

Some great steps to take in this direction would be first to cut back on those packaged foods, do most of your shopping in the perimeter of the store. It’s good to plan ahead and make a list, and have some ideas of meals that you can prepare for the week. I always stock up on goods that I know can be used in a variety of meals, like beans, whole wheat grains, brown rice, bags of frozen veggies/ fruits and canned vegetables. Drink water instead of buying sugary drinks and sodas. Another great way to save money is to buy in bulk. For ex: lb of oats is 1.19 compared to the prepackaged ½ lb for 2.50. Beans, grains, these can all be bought cheaper by the lb. A great place that offers a huge selection of bulk bins is Winco. Costco is a great place to buy big family size bags of frozen vegetables, fruit, salad greens, vegetables and canned beans and they also carry a variety of free range and organic meats at a reasonable price. Trader Joes offers great healthy snacking alternatives such as trails mixes, dried fruit, cereals, breads, and “sweet and salty” replacements that can even trick the kids, and compared to a normal grocery store I have found Trader Joes to offer very competitive prices.
I do encourage a low consumption of meat diet, (10% or less of daily calories). By consuming smaller portions of animal foods less often, you can afford to improve the quality of animal foods you are buying, and this is another example of redirected spending. Quick ex: 1.99 lb, serve 8 ounces to 4 fam members, results in 3.98 per wk, average 15.92 per month. Organic costs twice as much- 3.98 lb, but consume it every other wk and portions are 4 ounces instead of 8, cost per month is 7.98, even though the food is organic and more expensive, you will be spending wiser and be protecting the fam from unneeded antibiotics, steroids and hormones and have money left to spend on other more nutritious fuel! Rethinking and redirecting our spending will not only help save money, but get more bang for the buck! And there will be money left to spend on a fun night out.

Nutrition for Athletes

2009-07-19T06:57:00.000-07:00

Being active does not equate to being healthy. In fact, as an athlete we are putting our bodies under more stress and thus must become more aware of what we are fueling our bodies with. Nutritional misinformation can do as much harm to an athlete as good nutrition can help. Optimal nutrition is essential for peak performance.
Some key points to remember:
Plenty of water is essential. Of course you should always begin an event well hydrated, but its just as important to keep drinking during an event, it helps prevent cramping, fatigue and lower the body temperature.
Carbohydrates are what the body uses for energy during a workout. Since this is the body’s main energy source it should compromise about 70% of daily calories. Complex carbs or “healthy” carbs are found in fruits, vegetables, grains and legumes.
Fats also provide energy for the body, but fat is not as readily available as Carbs; it is used more during prolonged activities. This is why you must be aware of the fat intake amount; it also needs to be the correct kind of fat. I am not talking about chocolate cake and candy, but “essential” fatty acids. They are “essential” because our bodies need them to function but cannot make them on their own, they must be obtained from foods. They are good fats and come from Omega 3s and Omega 6s. These can be found in seeds, nuts, avocados, fatty fish like tuna and salmon, certain oils (safflower, sunflower) and select grains (flax, quinoa). So we definitely want to consume them, but in moderation.
Protein provides energy after carbohydrates and fat are burned, and any excess protein will be stored as fat, so protein (unlike common misconception) should be the smallest portion of an athletes diet, anyone’s diet really! High protein amounts throw off the body’s natural balance, and can cause many of the diseases and sicknesses occurring in our nation. Not only that, but as an athlete it restricts the body from properly burning the carbs and fats for fuel during a workout, which can also lead to dehydration.
Minerals and vitamins are essential to an athlete, as heavy exercise depletes the body’s supply of potassium, iron, calcium and sodium. But, another misconception is that we need to replenish these with supplements, this is a huge no-no, because that can cause excessive amounts of these vitamins and minerals in your body, which will actually do you more harm than good. The best sources of these are through foods, and if you are already eating plenty complex carbs, these will already be amply supplied to the body. For an athlete and the loss of specific minerals and vitamins through sweat, it is good to consume high potassium, high mineral foods such as bananas, potatoes and citrus fruits.
General pre-race guidelines to stick with are to avoid high sugar foods (they will cause an energy spike high and low) and high fat meals (fat takes longer to digest). Leave plenty of time for your body to digest a meal before a race and consume complex carbs which are easier for the body to break down. During a race, drink plenty of water and avoid sodas and high sugar replacement drinks, which will also cause a spike in energy. Following a race it is good to eat within half an hour in order for the body to properly recover and replenish the lost fuel that occurred during a race.
This is a diet that every athlete should try and maintain not just during race time but all the time. You can never make up in a few days, a week or months worth of bad food choices. And remember everyone’s body does respond a little differently, so it is good to pay attention to what does and does not work specifically for you pre and post race. So, choice wisely, train hard, have fun and win win win!!