Oatmeal with Fruit & Nuts

Here is a fun way to spruce up your oatmeal!

 Oatmeal with Fruit & Nuts

1 cup rolled oats (not instant-prepared according to directions)

1/4 granny smith apple, chopped

5 almonds, chopped

sprinkle of cinnamon

You can do many variations of this...with other fruit and nuts! Experiment with your own combinations for a healthy, filling breakfast that also lowers your cholesterol!

Asian Noodle Veggie Salad with Ginger Dressing

 

Asian Noodle Veggie Salad

1/2 box whole wheat linguine, cooked rinsed & cooled

1 cup red cabbage, chopped 

1 cup napa cabbage, chopped

1 cup baby spinach

1/2 red pepper, chopped

1/2 orange pepper, chopped

1/2 yellow pepper, chopped

1/2 cup celery, sliced

1 cucumber, chopped

2 carrots, chopped

1/2 c bean sprouts

1 cup soybeans (non gmo)

1 cup cashews 

1 cup cilantro, chopped

2 T sesame seeds

Ginger & Soy Dressing

4 T EVOO

2 T nama shoyu

2 T fresh ginger, chopped

2 cloves garlic, minced

 1 lime, juiced

2 T honey

 salt & red pepper to taste

1 jalepeno, chopped (optional to add more heat)

Mix all ingredients together and serve cold.

Dried Pineapple

I found pineapples at the store for .55 cents each one day...so of course I bought TONS and quickly started dehydrating them!  You want to wait until the pineapples are fairly ripe.  There are two ways to tell a pineapple is ripe. You can smell it or you can pull the very center leaves. If it pulls really easy, the pineapple is ripe. Peel and core the pineapple and cut into desired slices.  Place on food dehydrator tray and dry according to directions on food dehydrator.  I dried mine for approximately 15 hours at 155 degrees.  The pineapple is super sweet and is an excellent snack to munch on! It really is one of nature's best candy!! The intense pineapple flavor is so concentrated and seriously divine!

Dried Red Bosc Pears

I was at my friends house and tried some of her dried pears!  It was like little jewels of heaven in my mouth!  I LOVED them!  So my first experiment in my food dehydrator was making dried pears.  I found red Bosc pears on sale so I went with them! Wash and dry the pears with skin on, core them, and cut in uniform slices.  Dip the pears in a bath of fresh squeezed orange juice (or other acid) to prevent oxidation, vitamin loss and ugly browning in dried pears. Place pears in a single layer on food dehydrator tray and dry according to your food dehydrators instructions. I dried my pears at 155 degrees for approximately 10 hours. I use my pears as a healthy sweet snack plain.  But, you can also put them in oatmeal, preserves, trail mix, salads, and muffins!

Healthy Tip: Buy a Dehydrator

I really wanted to be able to make healthy and nutritious snacks for my family...so I decided to buy a food dehydrator! I did not want to spend a lot at first, so I went with the Nesco Dehydrator, which is approximately $50 with a coupon from Bed Bath & Beyond.  This dehydrator dries food quickly and evenly. I can make dried fruit and fruit leather that is BETTER than candy! The dehydrator takes all the water out of the fruit and turns the fruit into very sweet, very healthy snacks to fix your sweet tooth cravings!!  YAY!! It is also wonderful to dry veggies and herbs from the garden to last all year! If I have too much of something or buy something in bulk, I can preserve it with my dehydrator instead of wasting! With a food dehydrator you can preserve your food and store it for months or years without it going bad. (Which can save A LOT of money!!) When you dry your food, you are also keeping the vitamins, nutrients and minerals intact. Gotta love that! AND drying things with your food dehydrator is FUN!!  It has been exciting to experiment!!

Healthy Tip: Drink WATER

Powerful reasons to drink water... 

Often when we think we're hungry, we're actually just thirsty.  

Water has no fat, no calories, no carbs, and no sugar.  

Water is one of the best tools for weight loss and is a great appetite suppressant. 

  Water keeps your body hydrated, and your muscles & joints lubricated.

Water helps you think better, be more alert and concentrate better.

 Water helps relieve headache and back pain from dehydration.

Water helps replenish skin tissue, moisturize skin, and increase skin elasticity. 

Water helps with stomach acid and water with fiber can cure constipation. 

Water is used by the body to help flush out toxins and waste products from the body.

Water helps fight against sickness and makes you feel happy.

Water regulates your body temperature and gives you more energy while exercising.

Water has been found to reduce the risk of heart attack & several cancers.

 

Make Drinking Water a Healthy Habit!!

Drink water all day long.

Carry a water bottle with you.

Choose water instead of other sugary drinks.

 

Kale Chips

I saw the Beverly Hills chefs on food network make some Kale chips and knew I HAD to make some!! They turned out so yummy...the perfect healthy snack!!  And they are SUPER SIMPLE!!....

Kale CHIPS

1 head kale

olive oil

sea salt

fresh cracked pepper 

garlic herb seasoning or no salt seasoning 

Wash and dry kale well. Remove the ribs from the kale and cut into small pieces. Pour olive oil on kale in a bowl. Mix and sprinkle with seasonings of choice. Place in your dehydrator and dry at 110 degrees until crispy, approximately 10-12 hours.

Healthy Tip: Buy a Vitamix

I started making green smoothies in my regular blender...and they were good, but they were not the consistency I would prefer! I still had to "chew" them a bit! So...I started saving up for a high powered blender!!  When I finally saved up enough and purchased my Vitamix, I was in HEAVEN!!  My smoothies were silky smooth and so succulent! My children would now drink the smoothies too!!  

Now I use my Vitamix a minimum of once a day!  I LOVE LOVE LOVE IT!! Best purchase I made for my health!!  Not only can it make delicious smoothies, but it can make hot and cold soups, dressings, dips, and even grind grain! It is an excellent blender to incorporate more fresh foods into your diet...It is a fantastic little machine!  I bought mine at Costco.  I went for the Vitamix 5200 C because I wanted a container that could fit under my counter top.  

 

Things I LOVE about my VITAMIX...

I can chop, cream, blend, cook, grind, knead, churn and more, with one machine!!

It makes everything SO SMOOTH!!

I like the ability to use manual settings for as long as I like! 

I like having a tamper stick that comes with it if things ever need a gentle nudge.

It cleans itself with a drop of dish soap and warm water.

It has an excellent 7 year full warranty - The industry’s best.

 

Save just $5/day and in 80 days you can be the proud owner of a VITAMIX!!

I HIGHLY Recommend it!!

Spaghetti Squash Marinara

1 spaghetti squash
1 T EVOO
2 cloves garlic, minced
1/2 onion, minced
 2 cans Italian diced tomatoes

1/2 T pure maple syrup
1 t Italian seasoning
 salt & pepper to taste
Handful fresh basil leaves, torn
balsamic vinegar & parmigiano reggiano cheese for garnish (optional)

For "spaghetti", cut spaghetti squash in half. Place on a piece of parchment paper over a baking sheet with the skin up. Roast for 45-60 minutes on 400 degrees. Take a fork and "shred" the noodles from the squash. Sprinkle with some salt and pepper. (You can also add extra virgin olive oil to it if desired.) 

For sauce, saute olive oil, garlic, and onion until translucent. Add tomatoes, maple syrup and seasoning to taste.  Let cook for about five minutes until flavors blend together. Before serving, toss in fresh torn basil leaves. If desired, add a little balsamic vinegar and/or parmigiano reggiano cheese on top!

Healthy Tip: Baby Steps!

I have gradually changed my lifestyle after the culmination of MANY months of research and creating new habits, among many other things! I did not try to change EVERYTHING at once, I started with baby steps. For instance, I started drinking green smoothies every morning.  Then I would build on that healthy habit! I am continually adding new things to my life to continue my journey to health! If you start by adding one or two healthy habits at a time, you will not feel overwhelmed and you will be more likely to continue your goal! I believe if we can just change in 1% increments for the better, over time we will have monumental change!

So go for it...

start taking baby steps...

to BIG dreams of a HEALTHY LIFESTYLE!!

VEGGIE Greek Pasta Salad

 

My mom makes a salad similar to this...which I love! My quest was to make a healthier version...so I added TONS more veggies, and a lot LESS cheese, pasta and dressing.  Plus mine does not include raw red onions, which I do not care for...they are strong and overwhelm my taste buds, but if you like them you can add! This salad is delicious and I always make it for when we go camping!!

VEGGIE Greek Pasta Salad

1 head broccoli, chopped

1 head cauliflower, chopped

5-6 large carrots, chopped

2 cucumbers, chopped

1 can olives

1 container grape tomatoes

1/2 c feta cheese, crumbled

2 cups cooked wheat or tri-color pasta (about 1/3 bag)

1/4 cup Italian dressing

Mix all together and serve! Keeps for several days in the fridge!~

Whole Wheat Pancakes

My children LOVE pancakes...so I decided to create a recipe that I would feel good about serving them for breakfast. Add some fruit and you have a balanced, delicious start to the day!! My children just gobble these up!

Whole Wheat Pancakes

3 T coconut oil

1 T honey or pure maple syrup

1 cup plain rice or plain almond milk

½ cup mashed banana or natural applesauce

1 cup whole wheat flour (or combination of whole grains)

2 t aluminum free baking powder (I use Rumford)

½ t pink Himalayan salt

Mix everything in blender. Bake on griddle on med heat.

Healthy Tip: Start Your Day Right With A Healthy Breakfast

 

I know you have heard it many times...BREAKFAST is the most important meal of the day. Why? You just spent eight hours with no food or water. You’re dehydrated and your blood sugar is low.  I think it is highly important to start your day off right by eating a healthy and nutritious breakfast! I believe it is imperative to have a variety of fruits, vegetables, and hearty whole grains in order to give you the energy you need and carry you through until lunchtime. Studies find that what you eat for breakfast influences what you eat the rest of the day. People who eat breakfast are significantly less likely to be obese and have diabetes than those who don’t. So eat a healthy breakfast every day! This one action alone can make a huge, positive difference in your health. 

Here are some of my favorite go-to healthy breakfast foods...

Green Smoothie (quick and full of variety)

Oatmeal (with fruit, nuts & cinnamon)

Whole Grain Cereal (we call this porridge at our house)

Berry, Granola, & Yogurt Parfait 

Fruit & Veggie Green Juice

Berries With Granola & Rice Milk

Cracked Wheat Berry Cereal

Whole Grain Pancakes

"Lunch" For Breakfast (think veggie sandwich or salad & fruit)

Simply Salads by Jennifer Chandler

I found this recipe book on Amazon and I ADORE it! I am a person that likes to look through a cook book for something that is visually appealing to make and this book has utterly gorgeous pictures throughout of every single recipe! Although I do not buy prepackaged greens, I enjoyed reading the different greens combinations the author puts together and the other ingredient combinations for salads. I will be trying many concoctions from this book! Everything looks beautiful and delicious! LOVE!

Strawberry & Orange Salad

I love the flavor of oranges and strawberries together.  They are both in season right now and can be found for a reasonable price so I figured I would combine them in a salad.  I made an orange vinaigrette to go along!   I brought it to our luncheon group last week and it was a hit!

Strawberry & Orange Salad

1 large head green leaf lettuce, chopped

1 lb strawberries, sliced

2-3 oranges, peeled and cut into supremes

1/2 cup raw almonds, chopped

Orange Vinaigrette

1/3 cup fresh orange juice

3 T red wine vinegar

1 T pure maple syrup

1 t dijon mustard

1 t poppy seeds

pinch onion salt

pinch black pepper

5-6 T extra virgin olive oil

 Whisk together ingredients for dressing and add to salad just before serving.

Peach & Kale Green Smoothie

Peaches and kale make a super yummy combination!  Especially in green smoothies!  I buy fresh Utah peaches when they are in season.  I cut them up with their peels on, place them on parchment paper on a big baking sheet, and stick them in the freezer to freeze them for smoothies! Then I have fresh peaches all year for delicious smoothies!

Peach & Kale Green Smoothie

1 1/2 cups water

3 cups kale

2 cups peaches 

1 frozen banana

 Sometimes I will even add an avocado to make it super creamy!

Green Smoothie Revolution by Victoria Boutenko

"When the solution is simple, God is answering." -Albert Einstein
This is what I felt like when I read this book. 

I found this book on Amazon at the very beginning of my journey to health. I wanted to do more things in my life that would help me and my family become more healthy. This seemed like the best place to start! I enjoyed learning how important adding more GREENS to our diet is and how green smoothies can give you so much energy, along with MANY other added benefits!! After reading the research, I was hooked! Thus began my addiction to green smoothies!  Green smoothies give me TONS of ENERGY, help me with my depression, and add BETTER nutrition to my lifestyle!  They are simply amazing!!

"To improve is to change; to be perfect is to change often." -Winston Churchill
This book got me EXCITED to CHANGE my life! It gave me the passion to start to CHANGE my diet by consuming MORE fresh, raw fruits, greens, and vegetables!! I loved learning how the author pioneered the green smoothies revolution.  I found it amazing that the author came up with the idea of green smoothies partly by looking at the animal that is most genetically like a human (a chimpanzee shares an estimated 99.4% of the same genes) and then seeing what they eat. Chimps eat 50% fruit, 40% greens and the remaining 10% is seeds, bark and insects. These animals possess an extremely strong natural immunity to AIDS, hepatitis C, cancer, and other fatal human illnesses. I found this truly amazing!! I learned SO MUCH from this book! Another thing I thought was interesting is that GREENS are the only food that can be combined with every other food group without any negative results. Try a green smoothie today!

From back cover..."Raw food pioneer Victoria Boutenko takes the chore out of eating your greens with this simple solution to the ongoing struggle for proper nutrition. Thanks to consuming processed and fast foods, being overworked, and feeling stressed while eating on the fly, few of us in the modern rat race eat anywhere near a balanced diet. Even if we are not obviously sick, we may suffer from lack of focus, insomnia, sluggishness, or any host of symptoms caused by nutritional deficiency. Green Smoothie Revolution takes aim at this silent epidemic by restoring balance to out-of-whack diets. Boutenko's answer is the mouth watering and nutrition packed green smoothie. Requiring little prep time, the green smoothie is the easy way to introduce long-neglected fruits, vegetables, and greens back into our diet. Featuring 200 recipes, Green Smoothie Revolution offers simplicity, enough variety to keep taste buds happy, and raw food ingredients that give us nutrition our bodies crave."
 

Basic Go-to GREEN SMOOTHIE Recipe

Here is a very basic, but delicious recipe that is my SIMPLE GO TO recipe for a green smoothie... This is the perfect amount for me for breakfast.  If I double it, there is enough for me and my two children!

1 1/2 cups water

3 cups spinach 

2 cups frozen strawberries or frozen tropical fruit

1 frozen banana

 Add all ingredients to blender (I use a Vitamix) and blend until smooth! Use more liquid if needed. Also, if it is not quite sweet enough for your taste buds at first, here are a few tricks: start with less greens and slowly build up; add a bit of the herb Stevia, dates, or some raw blue agave to your smoothie to sweeten it until your tastes change and you are more accustomed to just fruit and greens; instead of water, use almond/rice/coconut milk. I also buy special cups and smoothie straws for my children to make drinking green smoothies even more special!!  Enjoy!!

Healthy Tip: Start Drinking Green Smoothies!

The first thing I did to change the eating habits of my family is to start drinking green smoothies!  I read some books about green smoothies and after learning all the research behind the green smoothies revolution, I was HOOKED!!  I started making them and LOVED them!!  My husband enjoyed drinking them, as well as my children!  With just a few minutes of effort, I had created a new daily habit that changed my life FOREVER!!  Green smoothies are EASY TO MAKE, HEALTHY, & DELICIOUS! Go for it and make your first smoothie today! Add any variation of greens, fruit and liquid for a highly nutritious, delicious snack! 

Vegetable Minestrone Soup

I wanted to create an easy, delicious recipe for minestrone soup.
This version is packed with veggies and fresh herbs and is super healthy!

Vegetable Minestrone Soup

1 T EVOO

4 cloves garlic, minced

1 small onion, chopped

2 potatoes, diced

5 celery stalks, including leafy part, chopped

3 carrots, chopped

8 cups vegetable broth

2 cups cabbage, chopped

1 yellow squash, chopped
1 zucchini, chopped

1 can corn, drained

2 cups green beans, chopped (I used frozen)

1 can white beans, drained and rinsed

2 cans diced Italian tomatoes

2 cans tomato sauce

8 oz whole wheat macaroni (brown rice pasta for gluten free)

fresh basil, oregano, & parsley, chopped

sea salt & fresh cracked pepper to taste
Saute onions and garlic in EVOO until translucent, approx 5 minutes.  Next, add potatoes, celery and carrots and stir for approx 5 minutes. Add vegetable broth and simmer for about 10 minutes.  Add remaining ingredients except pasta and bring to a boil.  Simmer until vegetables are nearly cooked through. Add dried pasta and cook 8-10 minutes.  Check seasonings and serve immediately or pasta will overcook.

Watch this show... FORKS OVER KNIVES

What has happened to us? Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure. Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases.

Could it be there’s a single solution to all of these problems? A solution so comprehensive but so straightforward, that it’s mind-boggling that more of us haven’t taken it seriously? FORKS OVER KNIVES examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole-food, plant-based diet as the primary approach to treat their ailments – while the challenges and triumphs of their journeys are revealed.

PLEASE watch this show...it is incredibly enlightening!!
(Watch on hulu for free!)

http://www.hulu.com/watch/279734/forks-over-knives?src=sem-plus-google&cmp=205&gclid=CMah8ZTawq8CFakERQodByrgaQ

Lemon Broccoli Soup

2 T EVOO

1 med yellow onion, finely chopped

3 garlic cloves, finely chopped

4 cups broccoli, chopped

5 cups water

juice and zest from one lemon

4 oz goat cheese

1 t Herbes de Provence

1 t salt (or to taste)

pepper to taste

 Saute oil, onion, and garlic until translucent.  Add broccoli and saute for about five minutes. Add water and boil until broccoli is tender but still bright green.  Add lemon, goat cheese and seasonings and blend with an immersion blender.  Serve with home made garlic herb wheat croutons. 

Garlic Herb Wheat Croutons

9 grain bread (Bountiful Basket)

EVOO

fresh cracked pepper

garlic salt

onion powder

fresh herbs or Italian seasoning

Turn oven to broil.  Cut up bread in small pieces and put on a large baking tray.  Cover with olive oil then sprinkle with seasonings. Mix all together and broil until crispy, turning bread occasionally.  DO NOT leave oven because these can burn very quickly!!

Healthy Tip: Decide to Make a LIFESTYLE CHANGE

When I started my JOURNEY TO HEALTH, I decided I was making a LIFESTYLE CHANGE, not just going on a "diet" until I lost the weight I wanted to! I think it is important to decide you want to eat healthier and make a FOREVER CHANGE in your lifestyle!  My GOAL was to...BE MORE HEALTHY, HAVE MORE ENERGY, & FEEL BETTER!  (I'm getting rid of weight as an added BENEFIT!!)

Eat to Live by Joel Fuhrman, MD

This is one of those mind blowing books!  It is the first book I recommend to people who really want to change their LIFESTYLE!!  Dr. Fuhrman preaches a simple rule, everything you eat should have a high degree of nutrition compared to its calories. Therefore, meats, dairy, white flour, and processed foods don't make the cut!  We should be eating mainly greens, vegetables, beans, fruit and nuts. This is the lifestyle I have chosen!  I feel SO MUCH better and have TONS MORE energy when I eat this way!  (And when I do not eat this way...I FEEL a lot worse!!)  Once you start eating more healthy (like a "Nutritarian" Furhman says) you will reap numerous benefits!  You will have much less cravings for unhealthy things and you will be feeding your body highly nutritious food! Not to mention, any extra pounds you might be holding on to will simply melt away!!

From back cover..."Eat to Live offers a highly effective, scientifically proven way to lose weight. The key to Dr. Joel Fuhrman's revolutionary six-week plan is simple: health = nutrients / calories. When the ratio of nutrients to calories in the food you eat is high, you lose weight. The more nutrient-dense food you eat, the less you crave fat, sweets, and high-caloric foods. EAT TO LIVE has been revised to include inspiring success stories from people who have used the program to lose shockingly large amounts of weight and recover from life-threatening illnesses; Dr. Fuhrman's nutrient density index; up-to-date scientific research supporting the principles behind Dr. Fuhrman's plan; new recipes and meal ideas; and much more. This easy-to-follow, nutritionally sound diet can help anyone shed pounds quickly-and keep them off."

Hearty Spinach & Chickpea Soup

 I bought the recipe book "POWER FOODS" and fell in LOVE with it!  The first recipe that stood out to me was the Hearty Spinach & Chickpea Soup.  I served it pictured with whole wheat bread.  It is a comforting, healthy bowl of goodness!!

Hearty Spinach & Chickpea Soup

1 1/3 c water
1/2 c short grain brown rice
1 T EVOO
1 onion, finely chopped
2 garlic cloves, minced
8 oz shiitake mushrooms, stems removed and caps thinly sliced 

(I have used cremini and baby bella mushrooms also)
6 cups vegetable broth 

 1/2 t dried rosemary, crumbled
1 can (15 oz) chickpeas, drained and rinsed
10 oz baby spinach
coarse sea salt and freshly ground pepper
freshly grated parmesan cheese (optional for garnish)

Cook rice. (Do this well before hand.  It takes 50 min and the rest of the soup takes approx 15-20 minutes to make! I have also used the brown instant rice in a pinch.)  Heat oil in pan and add onions and garlic. Cook until translucent, about 5 min. Add mushrooms and cook until tender, about 5 min. Add broth and rosemary and bring to a boil. Stir rice and chickpeas into broth mixture. Add spinach and cook until wilted, about 1 min. Add salt to taste (about 1/2 t) and season with pepper. Serve sprinkled with grated parm cheese if desired.

Healthy Tip: Replace Animal Foods With Plant Foods!!

"Let FOOD be your medicine, and medicine be your food." -Hippocrates

Before 1900, heart disease (today's biggest killer) was not even included in medical textbooks.  Cancer, diabetes, arthritis, and other major diseases were rare and confined to the wealthy, who ate like most Americans eat today.  People back then did not die of our current diseases because their eating habits were very different.  Working class Americans ate bread, potatoes, corn, oats, rye, barley, other whole grains, fruit, beans, and vegetables as the main staples in their diet. It is not that they did not want the animal products, they simply could not afford them.  As animal foods became more affordable, all Americans switched to animal based diets vs their previous plant based diets. The average American eats 225 lbs of meat a year! 

We grow far more food to grow the animals we eat, then we grow to feed ourselves! (Farm animals consume 80% of corn and grains, and 95% of the oats we grow.)

By giving up meat, you are saving one million gallons of fresh water every year!!  WHOA!! Reducing meat consumption is the best way to conserve our fresh water supply!!

Drinking 3 glasses of milk a day (which is what the dairy industry and government recommends) is equal to the same artery clogging cholesterol as eating 21 slices of bacon!!  One pint of icecream is worth 24 slices of bacon!!

An animal based diet consumes 1/3 of our raw materials and fossil fuels

"The doctor of the future will give no medicine, but will involve the patient in the proper use of food, fresh air, and exercise." -Thomas Edison

The China Study by T. Colin Campbell, PhD and Thomas M. Campbell II, MD

 No book has shaken my worldview like this one! The China Study is well written, interesting and informative and is the most comprehensive study of nutrition ever conducted! It conclusively demonstrates the link between nutrition and heart disease, cancer, and diabetes. The study examines more than 350 variables of health and nutrition. The information in this book is clear and concise. It was completely eye opening to read animal protein is singled out as the primary cause of most western diseases. I was also shocked to read about the tests with rats and how they could turn the growth of cancer on or off just by the amount of the animal protein casein they fed the rats!! This book has definitely rocked my world and has helped me completely change the way I eat and on to a road of health!! Once you make the switch to a whole foods plant based diet, your taste buds will change for good! You will feel more energy and a new zest for life!

From back cover..."The science is clear. The results are unmistakable. Change your diet and dramatically reduce your risk of cancer, heart disease, diabetes and obesity."

By any measure, America's health is failing. We spend far more, per capita, on health care than any other society in the world, and yet two-thirds of Americans are overweight, and more than 15 million Americans have diabetes. We fall prey to heart disease as often as we did thirty years ago. The War on Cancer, launched in the 1970's, has been a miserable failure. Half of all Americans have a health problem that requires taking a prescription drug every week, and more than 100 million Americans have high cholesterol.

To make matters worse, we are leading our youth down a path of disease earlier and earlier in their lives. One-third of the children in this country are overweight or at risk of becoming overweight. Our kids are increasingly falling prey to a form of diabetes that used to be seen only in adults, and children now take more prescription drugs than ever before. 

These issues all come down to three things: breakfast, lunch, and dinner. The China Study presents a clear and concise message of hope as it dispels a multitude of health myths and misinformation: if you want to be healthy, change your diet."

Cauliflower & Celery Soup

 I LOVE cauliflower soup, but the version I LOVE and used to make has butter, cream and flour in it (items I do not eat much of anymore.)  I got 4 bunches of celery in my Bountiful Basket one day, so I decided to make a cauliflower and celery soup!  My friend suggested a potato to thicken the soup which I thought was a great idea.  That is how I came up with this soup...it is velvety, smooth and delicious! Enjoy!!

Cauliflower & Celery Soup

1 T EVOO

1 medium onion, chopped

3 cloves garlic, minced

1 bunch celery, chopped with the leaves

1 small head cauliflower, chopped

1 sweet potato, peeled and cubed

1 T fresh Thyme

Salt and pepper,to taste

6 c vegetable broth

Heat olive oil and sauté onion and garlic until translucent, about 5 minutes.   Add celery, cauliflower, sweet potato and thyme.  Season with salt and pepper.

 

Add the broth and bring to a boil. Lower the heat and simmer for about 10-15 minutes or until the sweet potatoes are soft enough that they can easily be pierced with a knife.     Remove from heat and purée in a blender, working in batches if necessary. 

(Use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.) Return puréed soup to pot and adjust seasoning if necessary.

"Throw in the Pot" Veggie Soup

One thing I ALWAYS have lots of in my fridge is VEGGIES!  

One day, I just started throwing things in the pot and this soup is what I ended up with!  I have since made it SEVERAL times and have found it is quite versatile to use up veggies in my fridge!  I also enjoy changing it up with different veggies, grains, and beans!  This soup is super simple and healthy too!  I make a huge pot and eat it for lunch during the week!  In this picture, I served it with whole wheat flat bread! 

"Throw in the Pot" Veggie Soup

2 T EVOO (Extra Virgin Olive Oil)

1 yellow onion, finely chopped

3 garlic cloves, minced

1 1/2 c celery, chopped

1 1/2 c carrots, chopped

1 1/2 c broccoli, chopped

1 1/2 c cauliflower, chopped

1 1/2 c brussels sprouts, bottoms removed & quartered

1 can Mexican Fiesta diced tomatoes

1 can Italian diced tomatoes

1 can corn

8 c vegetable stock 

2/3 c fresh parsley, chopped

1 c brown rice, cooked

1 can garbanzo beans, drained and rinsed

1 t "no salt" seasoning (from Costco)

1 t Italian seasoning

salt and pepper to taste

Saute onions and garlic in EVOO until translucent, approx 5 minutes.  Next, add vegetables as you chop them...celery, carrots, broccoli, cauliflower, and brussels sprouts. Saute for 5 minutes then add remaining ingredients and stir until mixed.  Bring to boil and simmer until cooked through, approximately 10-15 minutes.

Healthy Tip: Buy a Bountiful Basket!!

Often it’s small changes made one at a time that add up to a lifestyle shift! 

A great tip to start eating more healthy is to purchase a Bountiful Basket every week! 

Bountiful Baskets is a non-profit food co-op for families that want to have more fresh produce for less money. The contribution is $15.00 for a Conventional Basket, plus $1.50 processing fee.  Description: Roughly 50% fruit, 50% vegetables, and 100% healthy, fun and delicious!  I also like to buy their 9 grain bread occasionally, which is $12.00 for five loaves!!

Bountiful Baskets Food Co-op is a group of people who work together for mutual benefit. This is a grassroots, all volunteer, no contracts, no catch co-operative. Since there are no employees at Bountiful Baskets, we as a group pay rock bottom prices on your food. This also means the co-op would not happen without volunteers. All it takes is a little time, energy and a smile. Volunteer opportunities include helping prepare the baskets, breaking down boxes, assisting with the distribution, and packing up. 

Reasons to be a BB participant: 

Fantastic value!!

Someone else does your shopping.

Produce hasn’t been handled by a bunch of people in the grocery store.

Produce is fresher than what the grocery store sells.

You get a great variety of food every week!

You have fun trying new items you would not normally buy.

Volunteers get a free workout!

You feel like it’s Christmas every Saturday morning!

For more information or to order a basket, go to:

http://bountifulbaskets.org/

POWER Foods

 This is an AMAZING Cook Book that I came across!  Not only are the photographs stunning and the recipes mouthwatering, but this book also includes information about all of the ingredients in a beautiful and easy to use format.  The first 65 pages of the book describe all the healthy ingredients and lists the health benefits, how to buy and store each ingredient, preparation tips, and other fun ideas!  Then there are tons of awesome recipes, with a picture of EVERY DISH!!  At the end of the book, you will find information on the basics...oils, alliums, herbs, spices, and alternative sweeteners! Plus, a glossary of terms and a nutritional index!!  This book is truly a phenomenal source and impressed me more than words can describe! The recipes are healthy, imaginative and inspiring!  It was exactly what I was looking for at this point in my life! 

Here is a list of the 38 Power Foods: Asparagus, Artichokes, Avocados, Beets, Bell Peppers, Broccoli, Brussels Sprouts, Carrots, Kale, Mushrooms, Spinach, Sweet Potatoes, Swiss Chard, Tomatoes, Winter Squash, Apricots, Berries, Citrus, Kiwifruits, Papayas, Pears, Brown Rice, Oats, Quinoa, Dried Beans, Green Peas, Soybeans/Edamame, Almonds, Pecans, Pistachios, Walnuts, Flaxseed, Pumpkin Seeds, Eggs, Yogurt, Sablefish, Rainbow Trout, and Wild Alaskan Salmon.

From the back cover..."Many of our favorite ingredients—such as berries, tomatoes, and nuts—are among the healthiest foods on earth, and by simply incorporating more of them into our everyday meals, we can all lead healthier lives. Here are 150 fantastic ways to help you do just that. Organized into chapters on breakfast, snacks, sandwiches, soups, salads, main dishes, side dishes, and desserts, the recipes are accompanied by simple instructions and beautiful photographs to keep you inspired to eat well at any time of the day. Stay motivated with tempting recipes such as:

Breakfast: Pecan Pancakes with Mixed Berry Compote; Mushroom and Scallion Frittata
Starters and Snacks: Sweet Potato Hummus; Beet Chips
Sandwiches and Wraps: Salmon Salad and Curried Egg on Multigrain Bread; Kiwifruit Summer Roll
Soups and Stews: Golden Pepper Soup; Chili with Chicken and Beans
Salads: Quinoa and Corn Salad with Pumpkin Seeds; Endive, Avocado, and Grapefruit Salad
Main Dishes: Citrus-Roasted Salmon with Spring Pea Sauce; Soba Noodle, Tofu, and Vegetable Stir-fry; Turkey Cutlets with Tomatoes and Capers
Side Dishes: Cauliflower and Barley Salad with Toasted Almonds; Edamame Succotash
Desserts: Lemon Cream with Blackberries; Double Dark Chocolate and Ginger Biscotti

  Beyond these wonderful recipes, the editors of Whole Living magazine include research-backed information about the health benefits and disease-fighting properties of 38 power foods, along with nutritional data and helpful tips on storing, preparing, and cooking them. In this one-stop resource, you’ll learn all about stocking a healthy pantry, eating seasonally, understanding food labels, and when it’s best to splurge for organic ingredients. With 150 quick, flavor-packed recipes using the 38 healthiest foods nature has to offer, Power Foods makes eating well simple—and more delicious than ever before."

Healthy Tip: BE COMMITTED

The first thing that made a HUGE DIFFERENCE in my Journey to Health 
is that I truly became COMMITTED to my Goal of a Healthy Lifestyle!!

COMMITTED

To give in trust or charge

To commit ideas to writing

To pledge oneself

To bind oneself to a promise

To be committed in a course of action


I was constantly tired. ALL OF THE TIME!!  My depression was HORRIBLE.
I frequently got COLDS.  I had ZERO energy.  My cholesterol was HIGH.

I had been wanting to make a change for some time,
but never really made the decision or followed through.
I finally became COMMITTED
to healthy living in October of 2011 and haven't looked back since!
Six months later, I have let go of 75 lbs and I am feeling AMAZING!!

I AM COMMITTED TO:

Eat Well, Live Well!

In the past six months, I have drastically changed my lifestyle to achieve my goals.  I just hit my 75 lb milestone and am feeling great! People keep asking me what my secret is, but my only "secret" is simply eating healthy!  I thought I would share my journey to see what has helped me! I will be posting...healthy recipes, tips for a healthy lifestyle, and of course ramblings from my own Personal Journey to Health!  I hope you enjoy the JOURNEY!!