The Daniel Fast - Is It God's Perfect Eating Plan?

The Daniel Fast is gaining in popularity with Christian believers and fans of Rick Warren.

Currently I am reading/praying/meditating through the Transformation series by Warren, and see that the Daniel Fast is mentioned in week 2. It is being highly recommended as the next small group focus. I am always skeptical of diets - South Beach, Paleo, WW, you name it...and now, the Daniel Plan is brought to my attention.

Three years ago I asked God to direct me in regaining my health, which I did, having lost 80 lbs and maintained, and reversed a number of health concerns. My goal was to restore the Temple of the Spirit, and honor God with my body and choices as a steward of His property. I called it the "Temple Restoration Project", and was successful - becasue God was with me on the journey. It was He who helped me resist temptation. It was He who filled my head with knowledge, helping me to discern fads from long term healthy living choices. It is He who I am able to please, with my own heatlh restored, as I serve others who struggle and sincerely desire to restore their earthly temple for the Indwelling.

 During my journey, which has been continual since 2010, I have read a lot on cancer prevention and foods to avoid, which was just as important as weight loss for me. My husband has also joined me on my health journey. We are  a Rx and OTC free household now, and have been for years - using God's medicines - which is whole food nutrition based on plants. Because of our health we save a lot of money on what we previously may have spent on Rx, OTC, doctor visits - it pays off to shop the perimeter of the grocery store and also compare prices. It may require sacrifice - fewer DVDs purchased or movies. Ask yourself, what is your health priority?

I have NO DOUBT that people will lose weight in their 30 day challenges, or diet plans - because one is making a conscience effort to restrict their diet, caloric intake, thereby losing weight. With or without special supplements, you are going to lose weight.  The BIG question is...will you keep it off? Is the plan you are incorporating a plan that can become a lifestyle ...a habit?

Can you eat Paleo for the rest of your life and live healthily? I question those that incorporate a lot of meat into their daily consumption. Even organic, animal foods are acidic based.  Sure, you will lose weight, have muscle mass...but what is going on in your body on a cellular level? Iron toxicity is real, and builds up in the body...and studies are linking iron toxicity to breast cancer. A primarily meat-eating diet may not manifest until you are in your 60s.  At least Paleons promote organic choices, which is wise.

In reviewing the Daniel Fast....on line recipes, the second one I looked at, contained canola oil, which is a red flag for me. It is not only processed, but genetically modified.  We did not have GMO foods back in the days of Daniel. Whole wheat is listed in a flat bread recipe? Organic? It would be better to list Spelt, a wheat that can be traced back to biblical times - prior to the GMO introduction into our food chain in 1983.

Several foods on the Daniel approved list concern me - in particular soy, whole grains containing gluten, which can cause sensitivities and contribute to health issues and often do not manifest as full blown allergies.
Canola oil, an unhealthy oil (it has been hyped as healthy to create a market for the crop), is listed in a recipe. Canola is an Omega 6 (our ratio of heart healthy O3 to O6 is greatly skewed in this country), it is a heavily genetically modified crop, and the process to make canola oil is far from healthy. Using canola oil does not avoid the chemicals in the food, and avoiding chemicals is a part of the Daniel plan.

We utilize only organic coconut oil and EVOO in our kitchen. If we do use sesame or seed/nut oils they should be freshly ground to avoid free radicals from developing.

Organic fermented soy should be limited to twice weekly as it is naturally high in glutamates, and contributes to thyroid issues and hormonal imbalances. It is also being linked to having an affect on memory as one ages, due to glutamates which build up  as an "excitotoxiin" in the brain, per Dr. Russell Blaylock..

Corn - another major GMO food. Our son is an example of the difference non-GMO can make. We eat pretty clean - and he is 16. Sixteen year old boys eat a lot - so corn chips are gluten free and relatively inexpensive. His acne was prevalent however. I read about the effects of GMO on the skin. We switch to ogranic corn chips and the his skin cleared up dramatically. If teh store runs out of organic (which they do) - the acne worsens.

Canned vegetables are also in Daniel Fast recipes - which may contain aluminum - especially acidic vegetables. I highly recommend buying  canned foods in glass jars whenever possible, tomatoes in particular.

I see that the list is being edited, and I would encourage Daniel Fast writers to look into these concerns and consider altering the approved food list.

For those who need a quality vegan protein powder during the Daniel Fast - I use one that is completely balanced and pure, ie free of trace metals. Because it is cold processed - it is also NOT exposed to the harsh chemicals that protein isolates are usually subjected to in the manufacturing process.  It is gluten, dairy, soy free, AND low glycemic. Quality exists, but it is hard to find. If you click on the orange 5 box" at upper right of my blog it will take you to the site from which we order our vegan protein powder. Feel free to ask questions...a comparison to other proteins (both cost and ingredients is available) and most people choose to shop at discounts. I may consider sending a sample if asked.

There is no doubt in my mind, that the Daniel Fast is a fast of discipline and obedience to the Lord. In that regard - it is a faith based, grounded plan.  Having the Lord join me in my own journey made all the difference in the world between success and failure. Pray earnestly, ask Satan to get behind you when tempted... allow the Spirit to work in you and give you discernment for healthy choices so that you can restore His temple.

All the best to everyone participating in the Daniel Fast - even though I would alter the plan for my personal concerns - any step you make towards incorporating an alkaline based diet will go a long ways to reducing body inflammation and helpiing you become more healthy so you can have the energy to carry out God's purpose in your life.

To your health,
Rita S.

Summer Fresh Produce Helps Avoid Processed Nasties

Summer is the perfect time to focus on healthier lifestyles. Farmer’s markets and   fresh produce abound, making it easier to   incorporate fresh and whole foods into your eating plan.

To lose weight, or for more energy, shopping around the OUTSIDE of the grocery store is the most assured way of shedding unwanted pounds.  This time of year consider shopping for produce at the markets to help sustain local farmers and growers. In today's fast paced world, that is not always possible. Here are a few ingredients to be aware of and avoid as much as possible when grocery shopping.

- High fructose corn syrup (even grain breads contain HFS)
- MSG or glutamates
- Partially hydrogenated oils (worse than trans fats)
- Aspartame, surcralose and other artificial sweeteners

HFS and MSG both not only contribute to weight gain and cravings, studies reveal these ingredients are being linked to serious disease, including cancer.

Margarine is NOT your friend.  A recommended read is "Good Calories, Bad Calories" by Gary Taubes.

Beware of "low-fat" foods.  To make up for the taste of removing the fat, food manufacturers load these foods with artificial sweeteners, corn syrups and "ose" words. High fructose corn syrup is a GMO product (genetically modified organism). Corn and soybean crops grown in the U.S., unless organic, are GMO, and what that means for you and me is that the end result food product messes with our endocrine system, and thereby creates a hormone imbalance.

Fructose is sugar derived from fruit, and although it should be  limited in the diet, it is a healthier choice long term than an artificial sweetener. (Unless you have cancer, in which case all sugars and artificial sweeteners should be avoided as they fuel cancer cells, per Dr. Russel Blaylock, renown neurosurgeon and author of Excitotoxins: The Taste That Kills.)

A note that may shock some...regular soda, is a "more healthy" choice than diet-soda; because of the artificial sweetener content. Although it is pretty much guaranteed that if a person drinks soda daily, and kicks the habit, they would easily drop at least 10 lbs. in a month's time, likely more. Remember, in this paragraph, healthy is relative. Soda is never a HEALTHY choice of refreshment. It is toxic to your body, but regular is better than diet free. Just saying...

Avoiding these nasty ingredients alone is a step in the right direction for a healthier, and
happier you. Sometimes we need to start with baby steps before we can take leaps and bounds in living a more healthful and energetic life.

To your health,
Rita S.

30 day Healthy Living Challenge Biggest Loser

I am so very proud of my AB 30 Day Healthy Living Challenge team!
Team TnT lost a total of 76 INCHES in the month of January - with 12 people it averages to 6.333"/person. Thats\'s the AB Advantage!
Three people really carried the team - and were close in numbers, with the BIGGEST LOSER, my sister Diane, losing a total of 12" and 20 lbs., 2nd place was Sheila, having lost 11 inches, and third place, and so close, was Kelly with a loss of 10.5 inches. KUDOS to these amazing ladies!!
I am proud to introduce my sister, Diane, of Menomonee Falls, Wisconsin. Diane held true to the 30 day Healthy Living Challenge plan.  Although she had plenty of opportunities, she held fast and true to the plan and although she WAS not tempted by elimination  foods on the list to "avoid" - she did not give in and chose instead to be transformed!
Because Diane was so successful I asked her to share what her protocol had been through the challenge, which began January 2 and ended January 31. Diane writes:

I used the Arbonne protein shake and fiber booster every morning for breakfast. I had a strawberry or blueberry vanilla Arbonne protein shake. (which means she added berries to her vanilla shake.)
For lunch I had a salad and protein .... usually leftover chicken, hardboiled egg, turkeyburger (no bun etc). Except those few days I ran out of greens when I just took leftover dinner. My salad usually had sunflower seeds and homemad raspberry vinegrette dressing.(the vinegar used was Bragg's organic apple cider vinegar.)

For dinner, I had more variety.
I only had red meat twice... roast beef 1 night and beef hamburger another night.
I had things like turkey chili, chicken and a vegetable - like broccoli or cauliflower, chicken brown rice soup (Recipe from the official 30 Day plan - although I ran out of broth so it turned into more of a goulash, but quite yummy). My favorite dish was brown rice pasta with turkey burger and marinara sauce.
In addition to cutting out gluten, dairy etc, I cut way down on the carbs.  Sometimes at dinner I just had protein and vegetable... other times I had brown rice pasta or brown rice.
As far as exercise, I started up again, but nothing really regular until halfway through the month as it is so hard to always find the time after work, and I really hate exercising first thing in the morning.  So halfway through the month, I came up with the idea of doing my 10 min. ab routine every morning before work (haven't missed a day of it yet) and since it only involves laying on a mat, I don't mind doing it in the morning.  Then my husband and I tried to work out after work together, but it wasn't every day.  Sometimes it was Tony Horton's 10 minute workout (believe it or not, it still makes you pretty tired).  Sometimes it was the easy 24 min. workout we have, I rarely got the 47 min workout in at all.  I still need to improve here.

I also used Prolief (days 12-26) this month... most days twice a day, but sometimes I forgot and it was 1 x a day. And I used the 7 day body cleanse wks 2, 3, and 4 couple days each week. I believe that was about it.

Diane said her family is definitely making some permanent changes to their eating plans, which is really the purpose of the 30 day plan to begin with - it is about making life changes. She and her family  had discussions about greens so they would get the kind everyone was willing to eat (aka mixed greens were chosen over spinach), less gluten and carbs in their future, etc.
I will note that in addition to her eating plan Diane incorporated Prolief - a natural bio-identical progesterone cream into her weight loss plan.  Progesterone is a hormone that counters the effects of estrogen, and many women are estrogen dominant in relation to progesterone once they pass the age of 35.   Because progesterone is both anabolic and thermogenic, it converts fat to energy; and I personally give Prolief much credit towards my own 85 lb. weight loss a couple of years ago.  For the 30 day challenge I did not follow the plan to a T, gave in to temptation, and only managed to bring my overall weight loss to 90.  I was hoping to hit 100 - but I still have not figured out how to find time for exercise in my life of two jobs.

I am so proud of all TnT team members. Keep on blasting away at those pounds TnT - transformation not temptation!!
I hope you feel great, look great and live great - and if not, let me help you transform!

To your health, 
Rita

Amazing "CLEAN" & Detox Friendly Pancakes!!

Can you believe it? Pancakes that are actually GOOD for you, do not contribute to inflammation, insulin spikes, and even taste good?  It doesn't seem plausible, but these moist and flavorful pancakes were an absolute HIT with my family this weekend.  I found Teff  and tapioca flour at Willy Street Co-op.  Probably at Woodmans and Whole Foods as well. I think I need to start petitioning Costco to carry these items - actually, I would love for Costco to have an entire section of Bob's Red Mill gluten-free products. I met someone tonight at the WWE meeting that might be able to help with that.
I made two changes to the original recipe, which originates from my favorite detox friendly recipe site: www.NourishingMeals.com   I used plain almond milk and we didn't have applesauce.  I don;t recall that I substituted additional moisture for the missing applesauce, but perhaps I did add a squirt of water.  I will pay more attention next time.  I also used agave nectar - 1T. in place of the high glycemic maple syrup.

Instead of syrup I pureed raspberries and strawberries to use as a topping, however, the pancakes were SO moist and cinnamon-ee that they could have stood alone as a delicious breakfast roll up.  Had I had the applesauce I know they would have not needed anything else for certain. I cut the recipe in half which made 7 pancakes total.

Because Teff is a grass (originates in northern Africa) and the flour is made from the grass seed - I feel this could be considered a Paleo recipe. Pumpkin seeds and sesame seeds are allowed for Paleo diets, right?  Same with qunioa - considered a seed and not a grain, from what I have read, although I hear Paleo enthusiasts debate this topic.  Teff flour and quinoa are both gluten free, of course, and staples in our pantry.

The following is direct from Nourshing Meals. If you are vegan and want to make the pancakes egg free, explore the website for Teff Banana Pancakes - on our list to try soon as well. You can get a great cookbook from the authors of Nourishing Meals, too.

Apple-Cinnamon Teff Pancakes

Dry Ingredients:

2 cups dark brown Teff flour

1/2 cup tapioca flour

2 teaspoons baking powder*

3/4 teaspoon baking soda

1/2 teaspoon sea salt

1 tablespoon cinnamon

Wet Ingredients:

2 cups non-dairy milk (we used plain unsweetened almond)

1/2 cup unsweetened applesauce

2 large organic eggs

3 tablespoons melted virgin coconut oil

3 tablespoons pure maple syrup (Grade B) (we used 1 T. agave nectar)

Begin to heat a 10-inch skillet over medium heat. (You may need to adjust the temp for cooking). Melt the coconut oil in skillet while mixing the dry ingredients. Measure it after it as melted.

Whisk the dry ingredients together in a medium-sized mixing bowl. Add the wet ingredients. Whisk together well.

Make sure your pan still has a little coconut oil on the bottom (just a little). Use a 1/2 cup measure to pour the batter into the pan. Cook for 60 to 90 seconds on one side, then flip and cook for 30 to 60 seconds on the second side. Add about 1/2 teaspoon of oil in between pancakes. Adjust the cooking temp as needed.

I am looking forward to making these pancakes again soon, and I hope to have the unsweetened applesauce in our pantry. Quite honestly, if  my children had not been sleeping I would have simply processed some applesauce from scratch real quick using Granny Smith apples on hand. Then I would have the freshest, most yummy minimal ingredient sauce, and have some set aside for a topping as well.  Doesn't that sound mouth watering to you? It does to me!

I encourage you to give these pancakes a try and let me know what you think. I was asked about my pantry and the types of flours and such that I have in it. At some point I will write about that topic, but I am still learning and stocking.  I know I don't want to have 20 types of exotic flours so I am playing with recipes and substituting, so that I can bake and cook gluten free from ten or less basic ingredients.

Oh...and I have to share... I came home from my meeting tonight to an amazing smell in the kitchen. Our 15 yr old son had baked some gluten-free muffins while I was gone using another recipe I had found.  It uses almond butter as a base. I snitched a bit off the top of one (they raised beautifully!) and all I can say is YUMMY!!!  I should get to bed so I can get up early enough to photograph a muffin before I eat it. (LOL)  When I remake the Teff pancakes I will photograph them as well and add it to this post. 

May you feel great, look great, live great!

Rita S.

Heartburn Tip - focus on Alkaline Food

DID YOU KNOW?   "It takes 20 times as much alkaline to neutralize 1 part acid. For example, you would need to drink 20 cups water (which is considered alkaline) to neutralize 1 cup of acid-forming milk, coffee, alcohol or cola." from the pH Balance Diet .
Have I mentioned how bad my heartburn used to be? Gave up milk, cut back on gluten - used Arbonne Digestion Plus (formulated with probiotics, prebiotics and ELEVEN digestive enzymes that our bodies cannot manufacture for the breakdown of specific foods) for a month straight to restablish my good gut flora, and haven't had heartburn in nearly two years.
As the daughter of a dairy farmer, it seemed wrong to give up on milk, but the improvement in my health was so great that I would put up with any flak from my family. As it turns out, my dad is reading health news as well and he had read the same thing about dairy and heartburn - so my news was not a shock.
Previously I used to wake up in the middle of the night with that burn and awful taste in the back of my throat. I now sleep really well, even if I enjoy salsa after 8 pm. (which I know I shouldn't do.)
Nor do I  have to worry about developing leaky gut syndrome from the acid-reducing meds, and we save lots of money considering the cost of OTC drugs! I was a Zantac popping fool - and the generic version wasn't cheap either!

Know that if you suspect you already have LGS you can repair your stomach lining. It doesn't require surgery - but does require a commitment to food lifestyle changes.
Symptoms of LGS:
- loose stools, chronic diarhehea
- constipation to the point of constantly requiring laxatives
- cramping every time you eat
- terrible gas

Just to name a few...  There are several good books and resources available on GI issues and disease and how you can help your body heal naturally.  One book is called "Breaking the Viscous Cycle" was written by biochemist and cell biologist Elaine Gottschall, who cured her daughters ulcerative colitis. 

Authors Steve Wright and Jordan Reasoner of the Specfic Carb Diet write, Despite what others might tell you, if you continue using drugs and eating the same foods, it's likely that your digestive disease will continue to get worse. One of the biggest myths of conventional medicine is “diet does not affect your digestion.”  Another HUGE myth is that “no natural ways exist to stop the symptoms of digestive disease” These are MYTHS that can cost your livelihood and leave you stranded on the toilet for hours a day.

These guys have been there, so check out their SCD Lifestyle site if you are struggling with digestive issues that are affecting your quality of life.  

Personally, I had to change only a few things for my nasty heartburn. Life is good. Stay tuned as I share more from the pH Balance Diet cook book.  I love their little "Did you Know" factoids.

To your health,

Rita S.

Clean Cowboy Caviar & Gluten Reaction

We just returned from our annual family reunion. It is January 5 and day 4 of our 30 Day Clean/Healthy eating challenge.  Typically the reunion has always been held January 1, which would have worked very well for us. However, a vote moved it to the first Saturday in January. I would like to go back to January 1 as I know that come January 2 we will probably be ringing in the new year with healthy eating to detox from not so good choices for the holiday season.

Fortunately my two sisters are detoxing with my husband and I, so we had a couple of healthy choices from which to choose, although it was hard to resist the holiday fudge, cookies, cakes and pies. My husband asked if he could skip this day, and I said "what? no way!" Gosh, am I a touch team coach or what? Sorry, honey.

I had taken my Asian slaw (recipe found in this blog), one sister brought turkey/quinoa chili, and another brought baked beans - of which I hope were detox friendly, I should have asked what was in it! We did well, and held fast to our cleanse.

On the way to our reunion I was inspired by another member on my team. It is day 4 and she has lost 5 lbs. and  her pants are already loose.  She has been eliminating all the allergenic foods, and was doing very well until last night...when they went to a fish fry. (It is Wisconsin on a Friday night for many.)  The fish was lightly breaded, and she thought a little wouldn't hurt, right?  So she at it.

This morning she awoke with swollen fingers, ankles that could barely bend, and stomach bloating. Have you figured it out? She was having a gluten reaction. Her body became immediately inflamed - gluten is not her friend and as a sufferer of fibromyalgia, it is one ingredient I have repeatedly urged her to give up for good. She had been feeling great for several days, but not this day as she awoke to pain. 

Her reaction to gluten has reaffirmed her resolve to folllow the 30 Day Arbonne Healthy Living plan for the entire 30 days. She also has a wedding coming up this year - and she is looking forward to looking great and feeling great as the mother of the bride.

As we noticed the limited foods on the buffet table, I was inspired by my friend's pretty immediate results, and decided to come home and make a detox friendly salad often served as a party dip or appetizer. I had all the ingredients from last weekend.  A tip on keeping your fresh herbs, such as cilantro, fresh - place them in your refrigerator in a glass with water.  I pulled my week old cilantro from the refrigerator and it was perfectly fresh - love this!

CLEAN COWBOY CAVIAR
(Use organic/fresh ingredients when available.)
Ingredients
2 (14.5 ounce) cans organic black beans, rinsed and drained
1 cup organic white corn (can be frozen, thawed)
4 Roma tomatoes, seeds removed and diced
1 bunch green onions, greens only (use scissors to snip 1/8-1/4" pieces

1/2 bunch cilantro, chopped finely

1 red sweet bell pepper

1 lime, juiced
Chipotle Seasoning by Pampered Chef

2 ripe, but firm avocados, diced (add just before serving)

1 cup detox friendly Italian homemade seasoning

Detox Friendly Italian Dressing

1/4 cup organic Extra Virgin Olive Oil

1/2 cup Bragg's Apple Cider Vinegar

3 minced garlic cloves

1 tsp. Hermamare seasoning

1/4 tsp. celery seed

Pepper to taste

Instructions:
Rinse and drain the black beans, and corn if needed. Add to a large bowl. Dice the tomatoes, pepper, making sure the seeds and insides are removed. You want to do this to make sure that there isn’t too much liquid. Add the diced tomatoes and cilantro to the bowl. Slice the green onions finely (or use purple onion as a substitute) and add to the bowl. Tip: use a scissors.

Sprinkle generously with Chipotle seasoning to taste for a little zip, or use a diced jalapeno pepper if desired.

Add the Italian dressing and stir to coat all the ingredients. Add pepper to taste. (Herbamare seasoning contains sea salt.) Chill in the refrigerator until cold and flavors have marinated together. This is best served the same day as prepared. 

Before serving....dice the avocados and squeeze a little of the lime juice over the avocados so they don’t brown as quickly. Squeeze the rest of the lime juice into the bowl. 

Serve with homemade sweet potato chips or organic, GMO free corn chips, such as Xochitl brand.

This gluten free salad or appetizer is certain to become a favorite. It is great as a side salad along with grilled chicken breast and brown rice, or on top a bed of greens with diced, grilled chicken - very filling and satisfying - a delight for the tastebuds!

To your health!

Rita S.

"BEST EVER" Gluten Free Banana Bread

"Best ever mom - next time bake at least two loaves ...you gotta!"
Ok, they didn't say please, but their enthusiasm over my latest gluten-free baking accomplishment was please enough!
The recipe starts with the one found on the backside of a package of Bob's Red Mill All Purpose Baking Flour. However, I have been having success in substituting half of what is asked for with almond flour, which in my opinion results in a better tasting baked product.
Granted, I haven't been doing 100s of recipes with this substitution, as overall I bake very little, but I do know that Bob's GF Baking Flour has a bean base and too much of it makes your baked goods taste a little beany, and some what strange.
If you are doing the 30 Day Elimination plan to kick off your new year - this is a great alternative when you are giving up gluten, dairy, soy, sugar, etc.  Our children loved it so much that all I managed to get were two slices shortly after it came out of the oven, and my husband didn't get a single nibble.  Did I mention we have a teenage boy in the house?

Gluten Free Banana Bread

1/3 cup organic coconut oil (brought to liquid – melts at approx. 72 degrees)

2/3 c packed brown sugar OR 1/3 c. raw organic agave nectar OR 2/3 c. organic granulated coconut sugar

1 t. pure vanilla extract

3 brown free range eggs (eggs don't range, but the chickens that laid them do!)

1 cup Bob’s Red Mill GF Baking Flour*

¾ c. almond flour*

2 tsp. GF baking powder or use substitute blend below

1.5 tsp. Korintje cinnamon

½ tsp. fine Celtic sea salt

1 tsp Xanthum gum

1.5 cups mashed banana (2 large or 3 smaller)

Whisk first four ingredients together in large bowl.  Slowly fold and work in dry ingredients.  Add crushed walnuts or pecans if desired.  Bake in 9x5 bread loaf pan, greased with coconut oil, at 350 degrees for 45 min.

Gluten Free Baking Powder Substitute

·           1/3 cup baking soda

·     2/3 cup cream of tartar

·     2/3 cup arrowroot

Below are links to the products in my gluten-free pantry below.  An asterisk in the recipe above means that you can find these products at Willy Street Co-op if you are local to Madison, Wisconsin.  Almond flour can be purchased in bulk, so you can take as much or little as you want. Amazon offers a few products individually packaged, but where you have to buy four of one item you may want to split with a friend, depending upon how  much you bake.

Bob’s Red Mill Gluten Free Baking Flour 

Xanthum Gum 

Almond flour (great tasting baked goods and breakfast crepes)

Coconut Sugar (low glycemic)

Arrowroot Powder (thickening and binding agent – great for sauces and soups)

Another product I just ordered for my gluten free baking pantry is Tapioca Flour to go with the gluten free Teff flour I already have. I noticed the two are simultaneously  used together in almost every recipe, so I need the tapioca flour to utilize my Teff.

I hope you will try this banana bread. It is super moist which is what made it so good. I am not sure what I did the first/last time I made a gluten free version of banana bread, but it was almost on the dry side and not nearly so good.  I did use a bit more banana than what the recipe asked for, perhaps, but all I knew was I had three browning bananas and I needed to use them all up!

To your health and healthy baking!

Rita S.

Grocery Shopping for a Healthy Lifestyle

Today was shopping day to prepare for the January 2 start of the ARBONNE HEALTHY LIVING 30 DAY CHALLENGE.  My friend Stacy and I went together, starting at Costco and getting a few more items at Copps in Middleton, where they have a great selection of organic product, bulk nuts, and some items best purchased in smaller quantities.  Now, I will say - if you shop with a friend and split the bulk sized food purchases at Costco - you can save a ton on your grocery bill.
I am often told, "I can't afford to shop organic", which I completely understand. If one is wanting to make a serious lifestyle change - start small and work your way to making smarter choices. Purchasing non-organic vegetables is a whole lot better than buying a box of Cream of Wheat...if you get my drift.  Make COLORFUL foods a minimum of 50% of your diet, and by diet - I am not referring to a temporary choice of foods chosen for short term weight loss, but a long term lifestyle of food choice.
Eating HEALTHY is about making exchanges.  Processed foods cost A LOT of money - don't kid yourself. As I recall, a family sized bag of Ruffles potato chips cost $5.99.  What kind of dense nutrition comes from a bag of chips? Be honest.  NONE. Sorry, you can't get away with calling potato chips a vegetable. I won't even go into all the ingredients that make chips a none pro-active health choice. As a comparison, for $4.29 you can get a bag of about 36+ mini bell peppers (red, orange, yellow). Consider that bell peppers are "a good source of vitamin C, thiamine, vitamin B6, beta  carotene, and folic acid.  Bell  peppers also contain a large  amount of phytochemicals that  have exceptional antioxidant activity." To learn more about the benefits of bell peppers and other foods, check out EveryNutrient.com

For the 30 Day challenge, those participating in the "ALL IN" level are cutting out GLUTEN/WHEAT, DAIRY, SOY, SUGAR, ALCOHOL, VINEGAR (unless Bragg's Organic Apple Cider Vinegar containing "the mother"), CAFFEINE (coffee/soda/tea).  Gluten-free products are becoming easier to find, in large part due to many people developing gluten intolerance and/or Celiac's disease later in life - which often comes from a lifetime of gluten build-up in the gut. The majority of the population have no idea that their aches, pains, and symptoms chalked up to "getting old" are 100% diet related.  Which is why so many of us, including my husband and I, are eating clean for 30 days to learn and be tuned in to our bodies and how they feel without such foods.
So what can we eat when all of that "stuff" is removed from one's diet, you may ask? Plenty - as you can see - we certainly don't starve! It is simply about exchanging a habit of buying foods that don't serve you to those that do.  At one of the Arbonne detox classes a quote I love is "food is either fuel for your body or toxic for your body". If you are new to the challenge perhaps you should put that quote on your refrigerator so when you are tempted you are reminded that you are either going to choose a low octane fuel that makes "your engine" sluggish, or you are going to choose a high octane, clean fuel that is going to make you perform at and feel your best. Aches and pains are NOT a part of growing old, but are a part of poor nutrition choices.  
Let me share some GOOD and not so good choices on my shopping receipt today. First, the not so good. To help illustrate - I circled in RED foods that are not a part of the 30 Day clean eating program, but they are foods that our children eat. On the list that include gluten are the biscotti, 8 grain whole grain bread, and possibly the Aussie Bites. Aussie Bites are great little snacks made from whole grains such as oats, rolled oats, dried fruits, flax seed and such. Our 10 yr. old is nuts about Aussie Bites. They are not labeled as gluten-free and I suspect that comes from the whole grain and rolled oats. Also, you may notice a few "toxic" foods - a bottle of German Riesling for New Year's Eve - alcohol is a triple strike in that it is not only alcohol, but it's high in sugar and something else that is not allowed in the clean eating program.  I also succumbed to the taste testing of Smoked Gouda Cheese today at Costco - which is THE cheese of choice for special occasions, and I figured we could ring in the new year with a bit of dairy before we go bovine by-product free.
In blue on my receipt are non-food items, to help you differentiate. Bulk paper goods cost a bit up front, and make my grocery bill look deceptively large. All said and done - my healthy living grocery spree cost under $125 and this will feed our family of four for 1-2 weeks, plus three of us will enjoy an Arbonne protein shake once a day as a meal replacement.

First timers to my Costco grocery cart today is a gluten free quinoa based pasta! I do plan to contact the manufacturer as it does contain corn flour, and I am concerned that it might be GMO grown corn. To the right you can see a meal (or two) I plan to make - gluten free pasta with mushroom and chicken marinara sauce - which I will post when I create in the kitchen.  
I was THRILLED that Costco listened to my, and many others I am sure, suggestion to carry organic coconut oil in the store. I was SO EXCITED when this appeared right before Christmas. I "sold" a couple of containers to others today who asked me what to do with it. (That could be another post in of itself.) And bricks of SEAWEED! Yep, you heard right. Stacy and I saw that and wondered what in the world.... Dehydrated and salted with sea salt. The box shows that you can add it as garnish to soup and a few other things, but we tracked down some folks who had it in their cart and asked.  (We met up by the coconut oil.)  When I asked how it tasted this couple apparently loves to snack on the seaweed as one would chips - and it is very similar to the kale chips one can make at home pretty easily with olive oil and sea salt. I know that seaweed has many nutritional benefits, so into my cart it went. I will let you know what I think! Come on over for New Year's Eve for games. German Riesling and seaweed chips! We know how to live it up in our household! (LOL)
Staples in my clean eating shopping cart include organic quinoa pasta $6.69, Crunchmaster gluten-free crackers (safflower oil is my only concern with this product as it is probably a hydrogenated omega 6 oil) $7.49,  vinegar free marinara sauce $8.24 (less 2.25 coupon for a 2 pk), black beans $5.59 (8 cans), organic agave nectar $9/99/2, gluten-free and hormone-free chicken tenderloins 18.96/6 pkgs, AmyLu brand gluten free chicken sausages $13.99/3 pks of 6, and a variety from the produce section. Today I found pre-cooked grilled chicken strips under the Kirkland brand, offered by Foster Farms.  Foster Farms used to offer a large bag of pre-cooked chicken in the freezer section and I was crushed when the item was discontinued. I could not beat the convenience of grabbing a little pre-cooked chicken for my daily spinach salad. I am happy to report I found it in a two-pack for $9.99, which is super convenient for those of you who live alone.
The large tub of organic mixed baby greens will last my family about one week. This is something we need to purchase weekly for $4.49 a container.  I plan to eat a salad for lunch each day with a homemade dressing. We had quite a bit of produce already at home and I held off on buying too much more as our frig is not that empty. 
After Costco Stacy and I went over to Copp's for a few limes, green onions and smaller amounts of produce for the Cowboy Caviar I plan to make for New Year's Eve. I also needed some turnips for a ginger-glazed turnip recipe I found, which I will be sure to share as well.  You can see the mushrooms in the photo above - baby portabellas.  Stacy and I split a container of these from her grocery bill as mushrooms have a short shelf life. It is best to store them in a container that allows air movement and do not rinse or wash before storing. In addition to the marinara sauce I am looking forward to making my superb dairy free Mushroom Bisque that I made last year, and it truly rivaled anything I have ever enjoyed before. For the gentleman I met at Copps, should you visit my blog here is a link to my Mushroom Soup recipe. Enjoy!

To your health,
Rita S.

Eat! Don't Starve Yourself to Weight Loss

2013 is not that far off and I know many are already contemplating their new year's resolutions.  I am forming a team for a 30 Day Healthy Living Challenge and a number of people are already "IN". I am excited for them, and for myself. The last time I did the challenge, with my husband, we both lost 16 lbs. in 30 days.  The best thing about that for me is that I had already lost 62 lbs. - so it was not simply a shedding of water weight!
My hope here is to start blogging a bit more regularly to coach those on my team, and others, taking up the AB 30 Day Healthy Living Challenge.  I plan to offer some tidbits of information, recipes, and things that have worked for me.  I have been where many of you may currently find yourself. I was 100 lbs. overweight, but I made up my mind that I would not continue on my unhealthy journey less I put our kids through the burden of providing nursing home care for me - which can put many families in financial straits. I see that often in my day job.
For those that have been following my blog, you already know that my journey to health shed 85 lbs off - my journey started fall of 2010 and I have maintained since April 2011.  However, I could stand to lose another 15 and go down one more size - that is my goal with the 30 Day Challenge and I plan to kick it up a notch this time around by incorporating a probiotic/prebiotic into my vegan and alkaline based protein shake each morning.  See yesterday's post for more on that, but I read that healthy gut flora is critical for successful weight loss.
Oh - and I will probably kick it up by doing some sort of exercise.  Yes... you heard right. My friends know I don't like to sweat. Reason is...if I were to work out in the eve I would have to actually refrain from going out and meeting people afterwards.  I am up too late to work out in the morning. I think an earlier bed time will be  part of my challenge to fit in exercise.
Planning ahead is key to any successful weight loss journey. Think about it...you get a craving, or your stomach gives the hungry symbol...or maybe your are simply bored and want to eat ...your kitchen will either be your friend or foe.
If you are planning to gain more energy or lose weight in the new year, which is not that far off - start assessing your kitchen food  sources NOW.  What's in the pantry - processed foods with additives? Did you know that many additives, such as the myriad of glutamates, artificial sweeteners and such - actually trigger your brain to crave more food?  Diet soda is actually formulated to make you hungry. The  more hungry you are, the more you eat. The more you eat, the more weight you gain. The more weight you gain, presumably all the more diet soda you will buy!!  Contrary to what you think... food manufacturers are not all about YOU, they are all about their bottom line.
I love the insight from one of my holistic sources:

"A healthy diet does not mean a starvation diet. Hunger is a natural signal from your body telling you to eat. Don’t ignore it, eat when you are hungry. However, the key is to differentiate hunger from “habit eating” and to be selective about the foods, and quantity, you choose. Eating regular, nutritious meals that leave you full and satisfied will help you stick to your plan and reach your weight loss goals. Skipping meals will slow down your metabolism and cause you to overcompensate with a larger meal later on. When it’s time for a snack, avoid processed foods. Raw fruits, vegetables, nuts, and seeds, are filling and nutritious. Permanent weight loss happens when you have a healthy eating plan and stay in control of what you put in your mouth."

Source

 The 30 Day Healthy Living Challenge is all about EATING food. Meals every 4-6 hours so that you do not feel compelled to snack, because you are not hungry. Having the right foods on hand is crucial to avoid temptation. We will not be counting calories, but we will be focusing on a greater ratio of alkaline based foods.  My team is growing but there is still time for you to join in if you desire to live more healthily in 2013!

To your health, 
Rita S

Probiotics Important for Weight Loss

What if we could lose weight simply by taking the right probiotics?  In the August 2012 issue of the Blaylock Wellness Report reveals how the wrong gut bacteria contributes to obesity, especially visceral fat around the middle, which is the most dangerous type of fat to have. For readers of Purely Living, you are now familiar with Dr. Russell Blaylock, a neurosurgeon who left his practice to study nutrition to learn why he was seeing a significant increase of children with cancer in his practice, brain tumors in particular.
Blaylock's August report has recently been backed up by a Chinese study affirming Blaylock's findings. In short, certain types of bad gut bacteria trigger fat.  People who consume diets high in fat and carbs should be particularly concerned.  Such bacteria leave the colon and enter into the bloodstream, where the bacteria deposits into the fat cells, especially inside the abdomen, and triggers a state of inflammation. When this happens it contributes to metabolism abnormalties. Insulin resistance and metabolic syndrome, both derived from metabolism abnormalties, are significant players in gross obesity.
Eating Greek-style yogurt does contain good gut bacteria, but for two reasons that I can think of, it is not the best answer to the situation.  First, a serving of yogurt a day cannot provide the amount of probiotics necessary to turn your gut health around. It is important to supplement in addition to.  Secondly, and perhaps most important in my opinion, is that yogurt, being a dairy product - is in itself an inflammatory food. (Oh, and I should not forget to mention that it is also acidic based - but as we are discussing weight loss today, and not cancer prevention. I won't go into it, but for me personally, that is important as well.) Many are led to falsely believe that eating Greek-style yogurt will resolve all their good vs. bad gut flora issues. Marketing is a powerful thing.
Once good gut bacteria is established, drinking green and white tea also helps keep the good bacteria in your gut healthy. In addition, Blaylock writes that drinking green tea can aid in weight loss.
Blaylock states it is very important to avoid high fat diets, Omega 6, in particular, as well as MSG and other glutamates.Other food products, such as the flavonoids curcumin and quercetin, also protect good bacteria. 


For the 2013 Healthy Living Challenge I will be doing a few things differently this time around. 
First, I will be consuming a packet of Digestion Plus probiotics/prebiotics EVERY DAY in my vegan, alkaline based pea/brown rice/cranberry protein shake as I start out my morning.
Secondly, I will have a cup of Arbonne decaffenated detox tea each evening. This will help curb my desire to snack after 7 p.m., AND provide benefits that aid in weight loss.  Previously I have followed the 30 day Feeling Fit program, but did not incorporate these products daily.  I look forward to seeing the results I will experience in the 30 days and compare them to my 16 lb. weight loss in February of 2012.
As you consider your grocery list for healthy weight loss in 2013 - I encourage you to consider adding these products to your regimen for optimal results.

To your health,
Rita S.

One Week to 30 Day Healthy Living Challenge

We are one week away from starting our 30 Days to Healthy Living Challenge. So far team TnT is 10 members strong.  More may be joining us - you are most welcome no matter where you live.  You are welcome to invite friends to join you, and the rest of us, in your journey to Healthier living.

TnT stands for TRANSFORMATION not TEMPTATION.  If you are participating in the challenge I would surmise that you desire transformation of some type- whether it be weight loss, increased energy, less joint pain - transformation is desired.  "Not Temptation" signifies the importance of resisting temptation during the 30 days  as many of us with have withdrawal symptoms from sugars, simple carbs, caffeine, and snacking after 7 pm.

NOW is the time to consume allergenic foods excluded from the program - either eat them, give them away, or have a New Year's Eve party so guests can consume. The  most difficult food to give up, from what I hear over and over, is CHEESE.  Yes, we are from Wisconsin and this is tough - but important. Remember, we cannot be tempted to eat that which is not in our presence.

NOW is the time to start putting your grocery list together comprised of very very few processed foods (exception of canned beans, tomatoes, gluten free crackers, gluten free, GMO FREE corn tortillas for guac dipping, and such).

NOW is the time to order any Arbonne Essentials products you plan to utilize.  In order for products to be in hand by Jan. 2 your orders would need to be placed by tomorrow, Dec. 27.  Most of you, if not all of you, are all "equipped for success" in this regard. The fewer products you have the more will power that may be required of you - depending upon your current eating habits. For example, those already drinking lots of water can continue to do so whereas those who drink diet sodas, and/or coffees, will benefit from the Fizz Sticks to replace the craving fro coffee/soda sourced caffeine.

Learn to read labels - I will be sending out an article soon to my team members that I had written last January for the community group I led and taught for making healthier food shopping choices. I am sure if you dig in my archives you will find a couple of posts on label reading. 

If you are ALL IN the challenge here are the foods you want to eliminate Jan. 2 through 31:

1. wheat/gluten (if using organic rolled oats be sure it is gluten free)

2. dairy/casein/whey

3. yeast

4. sugar

5. artificial sweeteners

6. alcohol

7. Vinegar (EXCEPT for Bragg's organic apple cider vinegar)

8. Caffeine (coffee and soda are out!)

9. Soy products, including soy cause (tamari may be used in stead of soy sauce as it is MSG and gluten free)

I plan to go into the whys and what fors of these foods in further detail, although my blog archives likely have them covered already.

Someone asked me about vinegar today and why it is off limits - basically it has to do with the fermentation process that takes place in the gut as a result, growth of yeast, etc.  Note that an exception is made for Bragg's Apple Cider organic vinegar...  This means the homemade raspberry vinagrette I made on the 22nd is OK during the program!

The Thursday evening, December 27 call in number to listen to the Kick off presentation live at 6:30 pm  is 712-451-6000 and enter in access code 709364 followed by the # sign to listen live to the presentation. Being there in person is best as you can sample various food recipes put together for us.  If you cannot do either please contact me for a dial in number that you can listen to as time allows.

To your health in 2013,

Rita S.

Christmas Morn GF/Dairy Free Breakfast

In another week my husband and I will be joining MANY others in the Arbonne 30 Day Healthy Living Challenge, which begins January 2 and ends on the 31st.  The winners of this challenge will be measured by inches - and there are prizes to be had. However, I am confident in stating that everyone who participates will be a winner as they experience more energy, manage the holiday damage, and kick off a new year feeling great!
Because our household will be eating CLEAN soon, I chose this most holy of mornings to experiment in the kitchen with our traditional Christmas morning Christmas crepes breakfast.  I decided on Christmas eve that I wanted to make gluten free crepes. I googled recipes and came up with one that was both gluten, dairy and sugar free.  Problem is, I did not just simply have all the ingredients on hand. Oh sure, I THOUGHT I had tapioca flour...but could not find any. I also thought I had Teff flour, but could not find that either - and recipes were calling for such.
I found a web site that provided some tips for gluten free cooking.  One tip was to mix different GF flours proportionately, as in 2/3 heavy flour to 1/3 light flour.  I had never considered the weight of the flours before.  Some helpful links for you: http://www.theglutenfreelifestyle.com/gluten-free-flour-mix.html
Because I could not find listed ingredients in my cupboards, I decided I would make my own crepe batter using almond flour, and brown rice flour as my base.
I think it would have been fine, but I decided last minute to add some of Bob's Red Mill All Purpose Gluten Free Baking mix  - just 2 tablespoons, but it was enough to add that "bean" flavor to the end product - the crepes.  I also found that in my recipe the batter was "too wet" and it would not set up well enough to allow me to flip a crepe in the pan - and basically - it just STUCK. I am not sure as to whether the culprit is my apparent need for new non stick, or the recipe itself.
I finished making crepes with the first small batch of batter, and had googled, meanwhile, a recipe for crepes made with almond flour. I found one and it worked well, even though I was nervous about the number of eggs. I altered it a bit adding in some almond milk as the recipe called for NO milk or liquid beyond the eggs, which was unheard of in any crepe recipe I had ever used.
By the time I was done in the kitchen we had Christmas morning breakfast at 10:30.  It's a good thing our children are older and patient for gift opening! My picture focuses more on the beauty of dark chocolate almond milk being served in a wine glass for a special treat, but you can catch a glimpse of a crepe as well, covered with pureed strawberries. Here is the recipe I used with a little alteration of the original:

Gluten & Dairy Free Christmas Crepes
5 eggs, organic and from cage free chickens
1/2 cup almond flour
2 T. honey or agave nectar
2 T. almond milk
1/2 t. pure vanilla extract
Pinch of Celtic Sea Salt
1 tsp. coconut oil

Beat eggs in large bowl. Add in and stir remaining ingredients. Melt coconut oil on hot surface of cooking pan. Pour in 1/4 cup of batter, depending on the pan you are using, and desired size of crepes.

The key, I found, was to allow the crepes to cook thoroughly, and be fairly brown on the first side down to help stabilize  the crepe for flipping.

Ironically, the Test Kitchen show on Create is cooking crepes as I type this. Not gluten free, of course, but their tips are:
1. Heat pan properly  - DO not use vegetable oil as they say, EVOO or coconut oil is preferred
2. Test skillet to ensure it has reached proper temperature (leave on medium for a minute)
3. Right amount of batter - use 1/4 cup to a 12" skillet
4. Know when to flip - when you see a little browning around edge of crepe it is time to flip it.

The beauty of crepes is that so little flour is used that it doesn't really matter what kind - per the Test Kitchen. Using almond flour  is a sweet delight for fruit topped, breakfast crepes. However, use brown rice or quinoa flour and you will have a homemade wrap perfect for wrap-style sandwiches, beans and greens, or whatever you might wish for a gluten free meal.  Crepes can be made ahead of time and refrigerated, separating with wax paper in between each crepe. I encourage you to think outside the box when it comes to adding foods to the inside of your crepes.

As Christmas day draws to a close, I grazed t0o much on unhealthy choices this day and I look forward to returning to my fairly clean eating lifestyle tomorrow. And I am also looking forward to eating clean for 30 days come January. Stay tuned for recipe ideas, why we cut out 7 most allergenic foods (including dairy, gluten and soy), and more to allow our bodies to re-energize, re-vitalize and shed some inches as we start the new year.

Merry Christmas to all!
Rita S.

Fresh Snacks From the Garden

Our house is bare of the types of snacks children have come to love - ice cream, cookies, biscottis...so what do you say to a 9 yr old who is not happy because she is wanting an evening snack and there is nothing she likes available.
I suggested spinach leaves with dried cranberries rolled up inside - her own snack invention...she did that earlier in the day. I suggested the flax/quinoa seed crackers...didn't feel like it.
Then it dawned on  me - the garden! Surely the carrots, her very own row, must be ready or near enough. So out we went....with a hand spade in hand.  I dug up cute little carrots for her - she was delighted.  We picked lots of vine ripened tomatoes - orange heirlooms to Romas to an heirloom Russian variety that has a blush color. I accidentally pulled up a fairly large beet when pulling a weed...time to pickle!!
Abby happily washed up her carrots and didn't even mind taking out the compost. They were super fresh, flavorful and cute - about 4" long for the longest one.
I made myself a lunch plate of little tomatoe slices...one half seasoned with Italian seasoning, the other half seasoned with Celtic sea salt and black pepper. Yum!

I just came across a recipe for a power juice at Whole Living - made with beets, carrots and apple. I am going to have to give it a try since our garden can supply 2/3 of what is needed.
Credits to this juice blend - “Detox Cred: Antioxidant superstars, red beets contain betalains, compounds that fight inflammation and support your detox by neutralizing toxins and making them water soluble and easily flushed from the body. In one study, beet fiber increased the production of detoxifying enzymes in the liver.”

As I don't have a juice extractor, I will simply use my Ninja Pro Blender, which is an awesome smoothie maker, and probably go with a bit thicker texture and benefit from the additional fiber.

Red Power Juice
Ingredients:
-1 small beet, chopped
-5 carrots, chopped
-1 apple, cored and chopped
-1/4 cup fresh mint sprigs

DirectionsPress beet, carrots, apple, and mint sprigs through a juice extractor. Stir and serve immediately.
Another smoothie using the fresh carrots, also from Whole Living, utilizes mango and we happen to have that on hand as well. I wonder if I can talk Abby into this tomorrow morning...I will just blend the carrots in the Ninja blender and strain the pulp, or I should serve all of it as I firmly believe pulp has most of the nutrients and fiber we need.

Orange Fresh Juice
 Ingredients:
1 mango, chopped (or 1 1/2 cups frozen mango chunks)
1 cup fresh carrot juice
Dash freshly grated nutmeg
1/2 cup ice cubes (omit if using frozen mango)

Directions

Puree ingredients in a blender until smooth.

How is the harvest going from your garden? Include your children in the harvest and the taste of the vegetables will be enjoyed all the more!

To your health!
Rita

Statins Deplete CoQ10

In the past couple of years I have learned a lot about statin drugs - one of the greatest money makers for Big Pharma. I read once that the numbers acceptable for cholesterol show a  history of being dropped through the years as it was realized what a big business it was to prescribe.
Coinciding with the introduction of statin drugs, and increase in liberal prescriptions being doled out - was/is a steady increase in elderly having memory loss.  Why is this, we might ask... to explain it, today I am simply going to cut and paste from my e-news bulletin from Dr. Joe Mercola. I highly encourage you to subscribe to his e-news and it will give you the ability to search his site for a number of health related issues - from GMO to parabens, toxic baby care products to the benefits of short bursts of cardiac exercise.
Here is what he writes today:

One in four Americans over the age of 45 are now taking a statin drug, despite the fact that there are over 900 studies proving their adverse effects, which run the gamut from muscle problems to diabetes and increased cancer risk.

Statins deplete your body of CoQ10, which can have devastating results. If you take statin drugs without taking CoQ10, your health is at serious risk. If you have symptoms of statin damage such as muscle pain, take anywhere from 200 to 500 mg of CoQ10 or ubiquinol, which is the reduced form. Ubiquinol is the recommended form if you’re over the age of 25. For preventative use, take around 100-200 mg.

Statins also impair the function of all sterols, including cholesterol and vitamin D (which is similar to cholesterol and is produced from cholesterol in your skin), all your sex hormones, cortisone, the dolichols, which are involved in keeping the membranes inside your cells healthy

Odds are greater than 100 to 1 that if you're taking a statin, you don't really need it. The ONLY subgroup that might benefit are those born with a genetic defect called familial hypercholesterolemia, as this makes them resistant to traditional measures of normalizing cholesterol.

Statins are in fact classified as a "pregnancy Category X medication"iv; meaning, it causes serious birth defects, and should NEVER be used by a woman who is pregnant or planning a pregnancy.

What do you think? Safe? Beneficial? I think not.  Everyone gets to make a choice, but I am glad my husband chose to change his diet, take beneficial supplements, and got off the cholesterol meds. When we become empty nesters I want him to know who I am, and still be able to identify the bird calls and species that he is so skilled at.  Bird watching is something that has, in large part, been put on hold, but an activity that brought us together over 20 years ago and something we would very much like to do, and travel doing it to see some more exotic species, when we retire.
To your health,
Rita S.

Color Your Plate!! Forget the FDA Food Plate...

It's summertime! With farmer's markets, home gardens and roadside produce stands there is no better time to start incorporating a healthy eating plan. When the FDA released it's newer, modern food plate in 2011 I was actually shocked by the proportions shown on the plate. This is NOT how we teach our own children to eat.

The FDA plate contains, in a nutshell, too many grains. Most households will throw a slice of bread or pasta in that "section" of the plate thinking it is all good for their children and themselves. When in fact, the "grain" being incorporated into the typical American diet is, in all liklihood, sourced from processed refined flours vs. whole grain products that are comprised of 4-5 ingredients. What this means in easy to understand terms - is that these types of grains are classified as SIMPLE CARBS. Now, don't get me wrong - we need carbohydrates for our bodies to function - but we need COMPLEX carbs.

What's wrong with simple carbs, products made from processed and refined flours, hydrogenated oils, etc. you ask? Basically, these foods are major contributors to Type II Diabetes, high cholesterol, hardening of the arties and blockage, heart disease and more.  (Dr. Russel Blaylock, Blaylock Wellness Report Newsletters) Because simple carbs are processed the same as table sugar in our bodies (Dr. John Lee "What Your Doctor May Not Tell You About Breast Cancer") it promotes and fuels cancer cell growth. There are  many reasons to reduce simple carbs in one's overall diet. Another one is its contributory factors to auto immune diseases, gluten in particular. Once a family staple in our household, I would guess we have not served pasta in our home for at least 18 months. Once fooled by the "whole grain" varieties, label reading helped me realize that those, as well, are made with processed, refined flours.

That's not to say we go completely without.  Sundays are set aside as a day to enjoy a bakery item - such as a muffin or pastry, made with refined flour, sugar and omega-6 oils (I am reading a lot right now on Omega 6 and Omega 3 oils and surely will share more about that in a future post.) Eating clean 90% of the time allows us to deviate and maintain our weight losses, and continue to keep us free of Rx and OTC drugs.

There is a lot more I could go into regarding the FDA's attempt at create a balanced food plate diagram. Even though it is posted in our children's classrooms, we let our kids know that it does not mean it is accurate in portraying a healthy eating lifestyle.

There is no better time than the summer season to cover 1/2 to 2/3 of your plate in non-starchy vegetables, which contain good carbs. Greens and vegetables are GOOD FUEL for your body and give it the energy it needs. These foods are alkaline based, and when consumed in a ratio that is greater than acidic foods (such as dairy and meat food groups) it will help you lead a life in which you will feel better, look better, enjoy increased clarity of mind and energy.

Below is a sample of a Heatlhy Living Dinner Plate I created after listening to Dr. Molly Geil give a talk on a 30 Day Detoxification/Feeling Fit program. I created this mostly to post on our refrigerator to keep us accountable for food serving proportions, along with ideas for each section in order to assist my husband who is home first weekdays, and typically puts our dinner together. There is an entire booklet available for anyone who does wish to detox or eliminate foods they may be allergic or sensitive to in order to determine what is causing their aches, low energy, weight gain, etc.  The page goes into a detox plan a bit as well, but primarily - the idea was to provide a healthy living food diagram. Our family has incorporated much of the information in this booklet into our day to day living, and the page below simply makes a great "cheat sheet".

Currently, if your plate is all protein, then by all means - start with the FDA plate to steer you in the right direction. However, if you experience any of the simple carb related ailments then I would encourage you to shift gears and color your plate - there is no better time to start than when fresh produce is readily available!

To your health,

Rita S.