Hearty Chicken Cannellini Soup

What does one do in the midst of a blizzard? Make a large pot of hearty, hot soup! Everyone in the family gave this a two thumbs up.  It is very hearty, simple, and delicious!

Vegetarian or on a tight budget? Omit the chicken as the beans will provide plenty of protein and are budget friendly.`

Ingredients, place in a large NOT non-stick pot:
1 32 oz. carton organic vegetable broth
1 can Muir Glen stewed tomatoes
1 can organic tomato paste -
     stir in with first two ingredients and wait 15 min. before adding remaining foods.

12 oz. dry Cannellini Beans (Bob's Red Mill) soaked as directed
1 can organic black beans, rinsed and drained
1/2 onion chopped, pre-sauteed with turmeric in olive oil
5 lage cloves of fresh garlic chopped
2 organic chicken breast, pre-cooked, chopped
1 T. Herbamare seasoning
1/2 tsp. organic rosemary

Garnish, if desired, befoe serving each bowl:
Red bell pepper, chopped
Feta - Athenos rosemary/basil, crumbled

I had canned organic black beans on hand, and as I added as an afterthought, I did not have my usual dry beans soaked and ready to go. The beans provide protein and make this soup very filling.

Savory Pancake for Wraps

Today it is nasty outside. We will catch worship service on line at blackhawkchurch.org. Today we are finishing our series called "Wrecked" from the book of Job...how appropriate for a time such as this. It has been rather difficult emotionally, but also it reminds us to wait upon the Lord for healing, however that may be.
Yesterdays pancake was such a hit I decided to go savory. I have smiles chicken sausages in the refrigerator and I decided a wrap is a great way to serve them, since we are still without eggs. I wanted to keep the health benefits of ancient grains, and make a dairy, egg, gluten free...yet protein rich wrap.
There is one special ingredient...a single drop of Young Living rosemary essential oil. It is amazing how on drop of powerfulfood grade healing oil can lightly infuse a large bowl of batter.

In the order listed place in a large batter bowl:
1 cup Silk unsweetened original almond milk
3/4 c. Bobs Red Mill gluten free baking mix (bean based)
1/2 c Teff flour
1/4 c quinoa freshly ground to flour
1/2 c Silk almond milk, whisk ingredients
1/8 c flax seed freshly ground
1/8 c black chia seed, freshly ground
1 tsp Rumford aluminum free baking powder
1/2 c organic applesauce
1/2 c Silk almond milk with 1 drop YL Rosemary essential oil stirred in
1/4 c water

Whisk all briskly. Ensure (ceramic) pan is pre-heated. Drizzle olive oil on pan. Using a soup ladle filled with batter, pour onto pan and use base of ladle to spread into a circle to make thin cake.
Recipe makes 6 pancakes 7-8 inches diameter.

Fill with spinach, sprouts, onions, peppers and avocado for a Vegi wrap. Or use to wrap a sausage, but don't forget your greens!

Be well,
Rita

Vanilla Vegan Protein Pancakes - Elimination Diet Friendly

All psyched up to make vegi packed omelettes this morning - I discovered we were out of free range eggs! Ooops!

Pancakes....well, typically they have eggs. But what if we skipped the eggs? So my daughter and I set out to make a new pancake recipe. I had made Teff pancakes before, which my kids loved.

However, this time I wanted to have "protein power" as I am trying to get a lot of vegan, alkaline based protein into my husband for his recovery. He is a lover of vanilla...so I decided to add in the Arbonne Essentials pure vanilla protein powder - which not only provided sweetness from the low glycemic stevia, but a wonderful vanilla flavor to the pancakes. The result, the kids gobbled them up and my husband, whose appetite had been sparse, asked for a second large pancake. Two thumps up - family approved!  We hope you enjoy these pancakes. If you have children in the home, get them involved. Kids love to use the coffee grinder to grind up the seeds.

These pancakes provide fuel for the brain and muscles. Because they are low glycemic - it is the perfect pancake recipe for those conscience of stabilizing blood sugars, such as those with type 2 diabetes, high cholesterol or high blood pressure.

Vanilla Vegan Protein Pancakes
(Gluten Free, Egg Free, Dairy Free, Soy Free, Low Glycemic)

1 cup almond milk
1/2 cup teff flour
1/2 cup sweet sorghum flour
1/4 cup of freshly ground quinoa to make flour
1 T of freshly ground flax seed
1 T of freshly ground black chia seed
2 scoops Arbonne essentials vanilla protein powder
1 cup organic applesauce
1 t. quality vanilla extract (do not use artificial!)
2 T of quality cinnamon
1 t. Baking powder (Rumford aluminum free)
1/2 cup unsweetened Silk original almond milk
3 drops liquid stevia extract (NOW Better Stevia Liquid Extract - optional)

Mix all ingredients in order listed above until well blended. Add extra milk if desired. 
Stevia extract is optional, the pancakes are sweet enough with the vanilla protein powdeer and sweet sorghum flour.  Depending on the desired consitency, you may wish to add up to an additional 1/2 cup of almond milk.

Place on hot ceramic or stainless steel flat pan on medium temperature, that has been prepped with 1/2 t. of cold pressed organic coconut oil.  Make sure pan is hot (medium heat to start) before placing batter on pan. Batter should sizzle when making contact with the pan. Turn down heat to medium low once pan is hot or your pancakes will burn.  It is important to avoid non stick cookware. Even unscratched, it leaches chemicals that are considered excito-toxins.

Serve pancakes with fresh fruit. Using a blender, puree some fruit to make a fresh syrup and add a couple drops of raw honey if desired. Or serve with locally produced maple syrup.

Protein sources for this pancake are in abundance with the use of quinoa and Arbonne Essentials protein powder.  Flax and chia seeds are powerhouses for brain fuel and cell membrane repair. Complex carbohydrates, contrary to those who tout "grain free" diets, are critical for brain function. 

To your health,
Rita S.

Soy - Is it really a health food?

Touted as a health food for years - we have been misled by those who needed to create a market for soybean crops in the U.S. A wonderful book I recommend is called"Soy Deception", by well known thyroid expert Dr. David Brownstein. When I meet a vegetarian often I can spot those who consume a lot of soy, indicated by the puffiness of the face, particularly around the eyes, as Brownstein explains in his book/video series on thyroid dysfunction. This past summer I attended a vegan potluck with my daughter, and I explained why I avoid soy (spotting three likely soy consumers sitting across from me at the table). Lo and behold, after I explained what I had learned, I learn in return that each was on medication for thyroid issues. Obviously, I was not surprised.

Rather than ask all of you to read Brownstein's book, this link to an article by Dr. Joe Mercola, whom many of you are probably familiar, is a great summary of key points covered in the book. My self-appointed mentor, neurosurgeon Dr. Russell Blaylock, has written extensively on the ill effects of soy. Although many vegan enthusiasts still tout soy as a health food, even organic has its issues.

All soy, even organic, absorbs more glutamates from the ground than any other plant in the plant kingdom - per Blaylock. Glutamates are a form of neurotoxin - that word alone should make one nervous. Neurotoxins, as you may surmise, affect the brain - not only memory loss and function, but as well - behavioral disorders such as ADHD, ADD, bi-polar may experience a change in attitude or concentration after consuming soybean products.

In the June 2004 issue of the Blaylock newsletter, the good doctor reports on Alzheimer prevention, and cautions readers to avoid hydrolyzed soy protein isolates, soy extracts, and soybean oil, the latter of which is in the greatest percentage of processed foods. I truly believe Blaylock is a pioneer in the realm of cause and effect of brain dysfunction.

For vegans who are using protein shakes containing soy isolate, I encourage you to dig deeper, and consider a switch to an easy-to-digest yellow pea/ brown rice based protein powder. I personally use Arbonne Essentials, which not only tastes great, but has the additional benefit of cranberry protein - allowing for a 100% amino acid profile score. You are welcome to contact me for a complete ingredient list. By the way, this product contains NO artificial ingredients or trace heavy metals - as in "zero" ppm.

If you wish to consume soy - it is recommended to limit to 2-3 times weekly, and ONLY fermented soy products (no, this does not include milk). Organic is a critical choice, as explained in Mercola's article regarding U.S. grownGMO soy vs. organic (chart illustration as well). Below are the four soy foods fermented and considered a healthier choice.

• Natto
• Miso
• Tempeh
• Tamari (fermented soy sauce - be careful, you want fermented!)

On the subject of hormones, the estrogenic properties of soy may have a benefit for those suffering from hot flashes, but that is an entirely different subject of which I would be happy to discuss with you privately. A hormone supplement containing soy is much different than consuming main course dishes made with tofu.

In Mercola's article, he is not 100% accurate, from my understanding of estrogen receptors, in regard to soy contributing to cancer. Phytoestrogens (plant estrogens) are not the same as estradiol - the cancer-contributing hormone that our body produces. This is an entirely different subject for discussion.

For the purposes of a clean eating or elimination diets to promote healthy living - soy can be inflammatory, is often allergenic and prohibits nutrient uptake.

May you enjoy good health all the days of your life.

Rita Shimniok, Purely Living Wellness, LLC

The Cancer Diet....Guess What, it is NOT ENSURE!

42-55% of all cancer patients die of malnutrition. What do conventional doctors do? They give patients Ensure, which is full of sugar...talk about putting GASLINE to the fire....cancer feeds on SUGAR! Check out this link for an Ensure label....just because doctors recommend it DOES NOT mean it is a healthy choice - but it certainly keeps them in business, doesn't it?

You cannot CURE cancer if nutrition is not addressed, and incorporating a HONEST TO GOODNESS cancer diet.  This means NO cake, pancakes, breads, muffins, no processed meat and food. Period.
This does not mean forever, but if you want to become cancer free - diet is a HUGE part of recovery.

Does it mean no cake forever, no...but until cancer is in remission, YES. BUT it does not mean you can return to your former unhealthy food choices lifestyle.  Once you have cancer (and we all will - cancer cells are inevitable - unless we are being proactive), and you make the decision that you WANT to LIVE - then healthy food choices is not an option, it becomes a part of life because food either GIVES LIFE or it kills us. Unfortunately most of us don't know we are killing ourselves with food until it is too late.

If you put toxic foods into a body that is already weak in the first place you will not get positive results. Cancer is a wasting disease.

A Study at University of Sydney Australia, where 20 different cancers were looked at ...they found Chemo has a 2.1 success rate with a five year survival margin. Biggest contributors to death among cancer patients...chemo, radiation, diet.   But don't take it from me....learn the TRUTH ABOUT CANCER with the You Tube video in which Ty Bollinger interviews oncologists, PhDs, cancer patients, research scientists from around the world.

May you feel great, look great and live great!
Rita S.

Elimination Diets....Are They Worth the Trouble?

Elimination diets are popular, and often prescribed by nutritionists and endocrinologists trying to get to the bottom of a patient's GI issues. 

Yesterday I shared my own journey back to good health, and how I did not eliminate, but reduced gluten and dairy.

For people who are not having serious health concerns, the concept of eliminating their favorite food groups for 30 days is a short-lived idea. Short-lived because it requires planning ahead for grocery shopping, recipes, and more. Finding a great support system is key for success, and I am fortunate to be a part of a great group of people in a private Facebook forum that focuses on healthy living. We share recipes, and store bought foods that we have found, with great joy and diligence in label reading, that meet the elimination diet criteria.

If the thought of eliminating a food group 100% for thirty days seems overwhelming, I encourage you to cut back on ONE food group (gluten/wheat or dairy are two food groups that are typically prime suspect for a host of symptoms) for four weeks.  These two food groups are most often associated with skin conditions such as acne, eczema, and more. Keep in mind that cutting back can help one lose weight, but as long as a food group is still in the diet, a skin condition or other ailment is not likely to go away.

If weight loss is your goal - counting calories is not necessary, and you don't need to measure or weigh yourself unless you wish to....your clothes will let you know if your body is losing body fat through the mid-section and elsewhere, and in all likelihood, your joints and overall sense of wellness will be tell tale signs of how your body is responding.

It is imperative to find an alkaline-based (aka vegetable/plant-based food) substitute to take the place of the glutenous foods you are eliminating. Whether it is breakfast cereal, toast or bagel, or sandwich or pizza - you want to fuel your body with food that does not fuel diseased cells. Fresh, raw plant-based foods are a great choice. For me personally, a vegan, low-glycemic protein shake  free of soy (thyroid disruptor), and artificial ingredients, was key to my success. I added Arbonne Fiber Boost to my shake as well, as my diet seriously lacked fiber (important for colon cancer prevention) and the combo of protein and fiber helped me to feel full well past the lunch hour (as a strawberry smoothie was my breakfast meal replacement).

Now that farmer's markets are back in season, it is a great time to cut back on gluten, and instead, indulge in nutrient-dense foods for a healthier and happier life.

May you feel great, look great and live great!
Rita S.

Healthy Appetizer - Garlicky Greek Potato Dip (Skordalia)

Not long ago,  my daughter and I attended a vegetarian  potluck We both loved a vegetarian, non-dairy dip that was served. The image is not my own, as I have not yet made this. However, I am planning to soon as I work with Eileen Schutte of Unique Nutrition Solutions of DeForest to plan a fun wellness event - save the date for July 17! Details are to come.

Garlicky Greek Potato Dip
1 lb Yukon Gold potatoes, peeled and cut into 1 inch chunks*
4 garlic cloves
2 T EVOO
3 T lemon juice
2 T slivered and blanched almonds
2 T capers, rinsed and drained
1/2 tsp sea salt
1/4 tsp black pepper
3 T water
2 English cucumbers, sliced
2 heads Belgium endive, separated into leaves

Cover potatoes with cold water in pot and bring to boil until tender, about 15 min.
Drain in colander, mash until smooth. (For a lower starch potato, substitute Fingerlings in place of Yukon Golds...I cannot imagine it would make that much difference as far as taste is concerned.)
Saute garlic, puree with olive oil. Pulse. Add lemon juice, capers, almonds, continue to blend/puree, adding water. Stir into potatoes, puree more if smoother dip is desired.
Serve with cucumber slices, endive leaves, carrot sticks. Or serve with gluten free organic lentil chips or quinoa crackers.

May you feel great, look great, and live great!
Rita S.

Extreme Exercise and Weight Loss - How Beneficial Is it?

Recently I was in a discussion about successful weight loss programs - what works, what doesn't, are supplements necessary, do weight loss products teach anything about lifestyle change? All are great questions...

I agree with those who advocate lifestyle change in food choices is the way to go... if people are conditioned to open a box of "weight management" meals, or simply heat up a frozen weight management dinner...it does not teach sustainable healthy living choices. Often times the "meals in a box" are laden with artificial ingredients, and for low-fat items - artificial sweeteners are likely on the label to make it taste good.  Short term weight loss...long term memory loss, is my blunt take on the effects of artificial anything.

Some cite that those wanting to lose weight should embrace running, bootcamps...
For the very out of shape person - let's be honest...three days of not being able to walk after one of these extreme bootcamp workouts...is that motivating? Are you ready to go back the next day? I am sure there are "easy starter" bootcamps - but what I hear from my friends that participate in bootcamps...they are ANYTHING but moderate.

Extreme sports - they are fine for the conditioned athlete and fairly healthy person, but for those in poor health - whose cells are already deficient in oxygen - there is risk in additional oxidative stress on their bodies from extreme exercise. In contrast, WALKING is a great form of exercise - for any age and any level. Adding walking poles increases the cardio and upper body workout. Start with a walk around your home, or in your home...and go a bit further as your body can manage.

As one who has read and studied a number of books on healing from cancer and cancer prevention...extreme sports do not help a body heal on the celluar level, which is what someone very much out of shape and in poor health, we can assume, is in need of. Two authors who've voiced concern re: extreme sports for cancer survivors are Russel Blaylock, neurosurgen, Raymond Francis M.Sc. The topic here is EXTREME, as Blaylock also stresses the need for exercise.  Mountain climbing, running marathons or participating in tri-athalons...if your body is healing from cancer, let it heal. If you are overweight ...ease in to it. You can put one of these sports on your bucket list of aspirations...prior to my weight loss, I would not even consider these things. Well, and still don't, 80 lbs. less of me later...

As a person with atrophied toes/weak foot - bootcamp is not a fit. For the many who have physical impairments - learning to eat whole foods (primarily an alkaline based diet) and simply walking, or picking up a hula hoop!, will help one make great strides in losing weight. The alkaline food focus, by the way, will help your body heal and restore on a cellular level.

EXCERCISE IS IMPORTANT! To be clear, I don't want anyone to get the idea that I am stating there is no need to exercise or sweat.  Light to MODERATE excercise is definitely good for the body, and obesity is definitely linked to disease, such as breast cancer.

Regarding supplements....our whole food supply, many nutrition and medical experts agree, are not of the same quality as they were 100, or even 50, years ago. This includes organics, although I've read you do benefit from over 40% more nutrients from organic produce.  Many renown experts concur that nutrition supplementation can definitely benefit those striving for weight loss. As a doctor friend of mine says, we are an "overeating, malnourished society". Many are fortuante to be able to find a nutritionist or naturopath who can run tests to determine specific deficiencies.

Arbonne, just this month, released two evolutionary products targeting weight management - and there will be those who question the need. "Just eat vegetables and eliminate ALL processed foods."  Easy to say, difficult to do - especially in our fast paced world.  (been there....oh wait, I still am!)

Because I do consult with a number of people past age 60, several who are at this point in their life, not that mobile, I can teach them to change their eating habits, and these evolutionary products can be of help in stabilizing blood sugar, lowering cholesterol, etc. 
The Mayo Clinic holistic department was commissioned by Arbonne to conduct clinical trials - and the results revealed positive benefits to patients. Arbonne also had the products tested by consultants. This video provides feedback from several in the trial run.

My wish for everyone is that you become healthy enough so that you CAN participate in a boot camp, marathon, or whatever is on your bucket list, without taking your breath away, or feeling like you have been run over by a MACK truck. As in all areas of life, moderation is key, unless it is your prayer life...at which you can go extreme...and not experience ill effects.

May you feel great, look great, and live great,
Rita S.

Strawberry Rhubarb Smoothies!

It's rhubarb time!!! I am not a fan of rhubarb. I have never warmed to its sour taste, but when the neighbor offered I accepted because I know it is good for you. High in vitamin C and dietary fiber, and a great source of calcium!
As I was contemplating what I could do with my bag of rhubarb - seeing that I am on a gluten/sugar free (and more) elimination diet for 30 days, I was going to look for a clean-eating recipe idea for rhubarb.Then I realized - I could add rhubarb to my low glycemic Arbonne smoothie, as the raw organic stevia extract used as the sweetener in my vegan/soy free protein powder will naturally sweeten the rhubarb as well.
 As I drink my breakfast meal replacement shake, I must say ...today's smoothie experiment is excellent! Fast and simple to make - here are the ingredients for this new twist on a strawberry smoothie, in the order in which I placed them in my Ninja Pro Blender.

Strawberry Rhubarb Smoothie 
1/2 cup water
2 cups of washed, chopped rhubarb
2 scoops Arbonne vanilla protein
1/2 scoop Arbonne Fiber Boost
1/2 tsp cinnamon
1/2 tsp ginger
4 frozen strawberreis
1/2 cup unsweetened almond milk

If you have a powerful blender - Vitamix or Blendtec your machine will puree the fresh rhubarb no problem. Know your equipment - try using the rhubarb fresh, but you may have to cook it slightly to soften. Blend all ingredients until smooth and enjoy!

I will note that I added a couple leaves of lemon balm simply because I visited an organic grower friend of mine this morning to get vegetable plants for my garden, and she sent me home some lemon balm. I can't taste it - but there are health benefits to lemon balm as well!

As I type this and finish my smoothie I can BARELY get it all down. I feel SO FULL!! Before my shake I tried Arbonne's new Evolution Full Control product....which contains glucomannan - a plant fiber that expands in your stomach to make you feel full. I used as directed, about 20 min. before my shake. I don't feel like I can eat another bite all day!!

I have two clients who have already lost several pounds just days into our 30 Day Summer Slimdown challenge... I need to stay on track - so glad I could find a low glycemic use for fresh rhubarb!

May you feel great, look great and live great - let healthy be your new happy!
Rita S.

Elimination Diet - Sesame Sticky Green Beans

On a mission to make HEALTHY DELICIOUS - I found a couple of recipes and made it my own using ingredients I have on hand.

A healthy switch from the traditional holiday gathering green bean casserole swimming in condensed cream of mushroom soup...if you don't already know what's in that canned product you probably don't want to know, unless you are trying to take steps towards getting more healthy.

Sesame Sticky Green Beans
1.5 - 2 lbs. fresh green beans
1/2 cup sesame seeds, toasted

2 tsp. sesame oil
1 medium yellow onion, finely chopped
4 large cloves garlic, minced
1" fresh ginger root, peeled and minced

1 T. raw, organic Wholesome agave nectar (or honey)
2 tsp. nutritional yeast

Prep ahead of time for a fast dish on a holiday morning.
Green Beans: Trim off the vine end, cut in half. Wash beans and allow to dry in metal mesh colander overnight.
Sesame Seeds: toast the sesame seeds in a dry, small stainless steel pan the night prior and set aside.

30 minutes before serving.

Saute the onion, garlic and ginger in a large, covered skillet until onions are translucent and your kitchen smells heavenly! Stir in agave nectar, honey may be substituted.

Add in the green beans, and pour 2 T. of Bragg's Liquid Aminos over the top. Add nutritional yeast. Stirring to coat the beans with onion mixture and honey. Cover and simmer for 5 minutes.

Remove lid to allow the liquid to evaporate. Continue to simmer until beans are al dente.  Toss sesame seeds gently with the beans, and transfer to a platter or bowl to serve. Enjoy!

These beans had rave reviews at Easter dinner, and I am sure your famly will enjoy green beans with a taste of the East.

May you feel great, look great, and live great!
Rita S.

Gluten Free Teff Pancakes - The BEST pancakes ever!

The first time our daughter had these pancakes she said they were the best she had ever had. My children ask for Teff pancakes often, and my husband, who is not a fan of pancakes, even likes these particular cakes as they are not DRY, as most pancakes tend to be.  Teff pancakes are better than buckwheat, buttermilk or any of the pancakes I have grown up with.  Gluten free - these pancakes are complex carb based and with a few channges, low glycemic in regards to sugar content.  

This recipe is also DAIRY and SOY free - and therefore, it is a most satiating breakfast food for those on the elimination food plan, or those who prefer anti-inflammatory food choices.

I have made this recipe previously, but today am reposting with a few ehancements per my personal preference. I have also cut the recipe in half as I felt like I was forever making pancakes on the griddle with the original. Which is great if you have a large family or want leftover cakes on hand.

The original recipe is from Nourshing Meals and can be found in the Whole Life Nutrition Cookbook. If you are vegan and want to make the pancakes egg free, explore the Nourishng Meals website for Teff Banana Pancakes - on our list to try soon as well. The cookbook is one I reach for time and time again.

Today's recipe includes "raw-cooked" homemade applesauce. Inspired by Pioneer Woman, I changed it up a bit, using low glycemic coconut sugar. It was so quick and easy to make, I encourage you to make homemade applesauce for your recipe, and perhaps even for topping in lieu of high glycemic maple syrup. Another change from my orignal Teff pancake recipe shared over a year ago, this recipe  adds a splash of apple cider vinegar, which makes the pancakes lighter.

Raw Cooked Homemade Applesauce
1/2 large apple, peeled, cut into wedges
1/2 lemon, juice and set aside
1/2 tsp. cinnamon
1/2 tsp. raw coconut sugar
1 T. water

To make the applesauce, in a small blender, combine ingredients and blend until fairly smooth. Add a little bit more water at a time if needed, to desired consistency. Small bits of apple are fine.  Let this sit as the lemon juice will help "cook" the apple. Recipe makes approx. 1/2 c.to 2/3 c. of applesauce to be used in recipe below. Double the recipe if you would like to top your pancake with applesauce.

Apple-Cinnamon Teff Pancakes

Dry Ingredients:

1 cups dark brown Teff flour

1/4 cup tapioca flour

1 teaspoons baking powder*

1/2 teaspoon baking soda

1/4 teaspoon sea salt

2 tsp. cinnamon

Wet Ingredients:

1 cup plain unsweetened almond mlk (we use Silk brand)

2 T. raw applesauce (recipe above)

1 large organic eggs

1 T. melted virgin coconut oil

1/2 tsp. Bragg's apple cider vinegar

1 T. coconut sugar 

Begin to heat a 10-inch skillet over medium heat. Melt the coconut oil in skillet while mixing the dry ingredients, and pour into a small glass prep bowl. You will want approximately 2-3 tablespoons of melted oil. Measure coconut oil for the recipe after it as melted. You may also wish to set your oven to the lowest setting, as this is how I keep pancakes, and plates, warm until all are ready to be served.

Whisk the dry ingredients together in a medium-sized mixing bowl. It is important to blend the dry ingredients well before addng wet ingredients.   In a separate bowl, mix wet ingredients together with a whisk, and slowly pour into the dry ingredients, blending well.

With heat set to medium, coat your skillet with coconut oil prior to each cake, if needed. Use a 1/2 cup measure, or soup ladle, to pour the batter onto the pan. Cook for 60 to 90 seconds on one side. As the pancake batter starts to bubble, and edges appear dry,  flip and cook for 30 seconds more. Add about 1/2 teaspoon of oil in between pancakes. Adjust the cooking temp as needed. These pancakes cook up fast so you may want to monitor the temperature, and lower as needed.  Don't be distracted by other tasks.

I mix my pancake batter in the 8 cup stainless steel mixing bowl from Pampered Chef. I love the rubber grip on the bottom.  As the batter is near the end, because the bowl has a pour spout, I can use a rubber spatula to pour all remaining batter on to the griddle. The last pancake always tends to be a bit larger than the rest.

Recipe makes six 6-7" pancakes.

HEALTH BENEFITS OF TEFF

Teff flour has become one of my most favorite gluten free flours, and I will be certain to never let my pantry run out. The grain orignates from Ethiopia and is high in calcium, and vitamin C, which is rare in a grain.  High in resistant starch, the fiber of Teff can help manage blood-sugar, weight control and colon health. If you have been a long time reader of my health journey, you will understand why ALL of those benefits would be of great personal interest to me. You can learn more about Teff from the Whole Grain Council.

Here is to feeling great, looking great, and living great...which is how we can feel when we focus on a lifestyle focused on plant based foods and consumer products that are pure, safe and beneficial.

Rita S.

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.

Improv Celery Cashew Soup

I call this soup “improv” because that is exactly what I did…improvised. A short while ago I had amazing Cashew Celeriac root soup at Crossroads, the local coffeehouse. It was DELISH and decided I would learn how to make it.

Well, celeriac root is not a produce aisle staple…yes, I am sure my husband could have found it at a Whole Foods or some place similar, but the produce manager at Copp’s said it did not sell fast enough so they stopped carrying it. (Can I grow celery in Wisconsin?)

So from my shopping list…he comes home with celery. I have to work with it, right?

I started soaking my whole, raw and organic cashews in water in the morning – even though I read they should be soaked overnight, I figured the Ninja could cream anything.

Another improvisation was my refusal to blend hot soup, as so many recipes read. To me, that is a burn mishap waiting to happen. Instead, I puree my ingredients until smooth, and then heat on the stove top. It also results in everyone being served at once, versus pureeing small batches of hot soup at a time and then ladling into bowls.

IMPROV CELERY CASHEW SOUP

Ingredients:

2 cups raw, whole cashews – soaked overnight in water, or 6 hour minimum

8 stalks of celery, washed, and quartered

Cover in soup pot with water and simmer until tender, drain and cool.

¾ cup diced onion, sautéed in EVOO with turmeric spice

1 quart organic vegetable broth (Pacific brand used in this recipe)

Spices:

½ tsp. ginger

1½ tsp. allspice

Tip: cook up large batches of onion and refrigerated, use all week long in your recipes for awesome and healthful flavor.

Use a high powered blender (Ninja Pro used in this recipe) to puree the celery in half a quart of organic vegetable stock. Adding in the cooked onions, continue to puree until smooth. Add to soup pot, now drained and sitting empty. (Save celery water as a base for broth if desired.)

Drain the cashews and cream in the blender with the remaining 1.2 quart of broth. Pour into the soup pot and stir gently with a wooden spoon, stirring in ginger  and allspice, until cream is blended well for even consistency. Heat through and serve. 6 servings.

This soup is surprisingly quite filling.  Celery provides not only complex carbs, but beneficial cancer fighting anti-oxidants.  The cashews provide protein (not to mention a healthy dose of niacin - great for mood enhancement). Dr. Joe Fuhrman, who is successful in reversing arthritis in many, noted in one of his videos that a handful of cashews is equivalent to dose of Prozac. I have to chuckle at that...with this recipe we should all be pretty happy after dinner! 

Note: Pacific Broth ingredinets include: water, carrots, celery, tomatoes, onions, leeks, garlic, bay leaves, parsley and thyme.

To your health - may you feel, look and live great in 2014!

Rita S.

Cabbage Soup - Health Benefits for Pancreatic Disease

While sitting around the hospital recently, I was reading several nutrition/health books researching the best foods to help fight pancreaitis and sepesis infection. Cruciferous vegetables are heralded once again, as I am seeing a pattern, it seems, no matter what ailment one may have.

The cabbage, carrot and cauliflower are particularly good for helping a pancreas to heal and detoxify.  For detoxification purposes, choosing organic is important.  Healthwithfood.org reports on cabbage:

Glucosinolates are anti-carcinogenic compounds that have been shown to limit the amount of DNA damage and cell mutation as well as to inhibit the processes that prevent programmed cell death and promote uncontrolled cell growth. In order to get the most benefit from cabbage, eat it raw or short-cooked; cooking destroys vitamin C and denatures the enzyme that is responsible for the production of glucosinolates. It is also advisable to buy organically grown cabbage as organically grown produce has been shown to contain significantly higher amounts of glucosinolates than its conventionally grown counterpart.

Carrots are a great source of beta-carotene and vitamin C. In addition, they contain falcarinol, a natural compound that has been shown to be able to inhibit the development of cancer. Researchers found that rats that had pre-cancerous tumors and that were fed carrots were one third less likely to develop full-scale tumors than the animals in the control group. To get the most falcarinol, eat your carrots raw or steamed. 

The original recipe called for canned stewed tomatoes and paste, but we prefer acidic tomato products from a glass jar vs. an aluminum can to avoid aluminum leaching into the food product.  This is up to you - however, we substituted with marinera sauce and salsa already in our frig and and it turned out to be an awesome soup. 

For vegetarians, simply do not add turkey.

Our kids gave this soup two thumbs up. Our 15 yr. old had seconds...and he doesn't like tomatoes!

Russian Cabbage Soup  

Ground Turkey, 1 1/2 lbs.

1 onion (saute with turmeric spice for flavor and health benefits)

3-5 garlic cloves, minced

Simmer above on stove top until meat is browned. Place into large soup kettle with next four ingredients.

2 carton's (32 oz) each organic vegetable broth

8 oz. salsa* (we used mild)

16 oz. marinera sauce*  

2 T. vinegar 

2 T. raw agave nectar (you could cut back on this, or omit)

32 oz. water

****(when buying foods in jars watch for high fructose corn syrup, MSG)

Spices/Herbs - add to above ingredients in a large kettle.
1 T. Herbamare spice

1/2 tsp. Celtic Sea Salt (iodized salt,ground fine)

1/2 tsp turmeric

1/2 tsp black ground pepper

Organic produce:

1 head of cabbage (purple  has more mild flavor than green)

1 head of cauliflower

4 large carrots 

Core and quarter the cabbage and cauliflower heads and soak in water with freshly squeezed lemon juice and white vinegar to clean. Rinse. Let air dry for a bit on toweling or put chunks in a salad spinner to spin dry.

Coarsley chop cabbage  into bite sized pieces. If cabbage head is large use only half.

Use 1/2 head cauliflower. Break cauliflower into chunks and pulse in food processor until small, resembling crumbled ground turkey. Process carrots as well, until small pieces. Or if you prefer, grate carrots.

Add cauliflower and carrot to kettle, allow to simmer 30 minutes. Add cabbage about 30 minutes before serving, although you can add it earlier if you do not wish to maintain a slightly crunchy texture.

Remaining cauliflower and cabbage can be used to make a healthy cole slaw. Or use remaining cauliflower as a rice replacement in a favorite rice based recipe.

The soup abvoe has many healing properties because of its nutritional benefits. For those with cancer, agave nectar should be avoided as sugar fuels cancer cells.

ENJOY this soup and enjoy your health!!

Rita S.

Cauliflower Rice - Yes, You Can Get Your Kids to Eat This Vegetable

Tonight I made cauliflower rice!  The kids did not know it wasn't rice - it was different, they had commented, but thought it was the spice I used. Our daughter said her dad's fried rice, with bacon pieces, was better; however, my rice was okay. I replied that my rice had more health benefits.  Our kids are used to that, coming from me. 

The dish came together quickly.  I sauteed a half chopped onion (garlic optional - I was in a hurry and did not grab the garlic) in a skillet with extra virgin olive oil, and sprinkled turmeric spice (just a bit) on top. Cook the onions until translucent, about 10 minutes. I sprinkled some celery seed in as well (as the recipe called for celery and I didnt have any). 

I used the food processor to pulse my fresh cauliflower florets fine - like little bits of rice.  I had washed the cauliflower two days earlier and it was remaining from another recipe. I added  the cauliflower to the skillet, and put in a couple tablespoons of water, put the lid on to allow the cauliflower to steam, for about 10 min. total.

On a whim I threw in two handfuls of spinach to wilt about 5 min. before serving. That was it! A great "elimination diet" friendly dish!

If I had had tomatoes on hand I would have added chopped tomatoes. I can see adding cooked ground turkey and making a version of Spanish Un-rice using cauliflower.  Maybe it was the turmeric I used, but the kids never caught on that the "rice" really was not. It did not taste like cauliflower. We served the dish with chicken.

I was hoping to have leftovers for lunch, however, our teenage son decided to get seconds and emptied the skiller of what remained. I guess we need to make more next time!

If you are struggling to get  your kids to eat the very healthy cruciferous vegetables - try making a cauliflower rice dish. Another thought, if you are not eating dairy free, is that freshly grated parmesan might have been pretty tasty on top of this dish as well. 

I will say I took a picture with my phone before we consumed all of it, however, I seem to have some trouble uploading to blogger this evening.

Eat your veggies and LIVE with vitality!

To your health,
Rita S.

Quest for the BEST Flatbread

 

A few Sundays ago it was cold, blustery and a good day to catch up on care calls and bake in the kitchen. You see, I am on a quest.  I am making it a goal to duplicate, as flavorful as possible, a gluten-free version of the whole grain flat bread I LOVE at Cosi's restaurants. I love Cosi's for their great salads, but quite honestly, I could wrap myself in a large piece of their flatbread and feel like I have died and gone to heaven (ok, that's pretty lame for what the glory of heaven is really going to be like) - but you get my drift.

When I eat gluten free for a month it is the Cosi's bread I crave. So why not come up with a gluten free version that satisfies my desire for savory whole grain goodness?

On the particular wintery Sunday I mention above, I experimented with four different recipes I had found on line. I tweaked them all - perhaps it is a part of my Italian heritage to not follow recipes, or it could just be that I like to see if what I have on hand works. I was satisfied with my efforts - with the help of my daughter we created and baked four different flat breads. Abby would mark up the recipes - writing in my substitutions and additions. My family gathered around and we had a taste testing - all four breads were different.

The first, we decided, would make an excellent pizza crust. Numbers two and three both utilized the dark brown Teff flour, which gives a unique flavor of its own. The fourth bread was my attempt at Cosi duplication - utilizing coconut flour.  I have read reviews on paleo breads, and the coconut flour breads always win out over rice flour bread. The latter of which, in my opinion, bakes up a very bland bread no matter what herbs and spices are added.

I typed all the recipes up, or so I thought, to share on this blog. Alas, looking for them the Word document is gone, vanished from my laptop. I checked the tablet as I was using it to read recipes as I went along - not there either.  It may still show up, but suffice to say, I fear a day's worth of baking experiments/notes when into the black hole of cyber space.

All I could do is move forward and recreate, so that is what I did Thursday after work. I came home to a pot of vegetable soup on the stove, thanks to my husband. I added spices to the soup, and figured they would need some time to blend. Enough time for me to whip up some flat bread, as I had come across a piece of paper with my chicken scratch notes, I believe, for bread number four. Because flat bread does not need to rise, you can have warm flat bread to go with soup or salad in less than 30 minutes if the ingredients are on hand. I set about recreating my bread, and I do believe this latest attempt is better than the original. BEFORE it gets lost, I figured I better hustle and share this recipe with you. I promise, as I recreate the others, I will share those as well. SAVORY is the best way to describe this bread, enhanced with Rosemary, as well as a blend of Italian seasoning (aka more rosemary), garlic, and more. The picture above shows my original day of baking with three of the four breads. (Un)fortunately, we loved this bread so much that we gobbled it up before I could snap a picture. If you give it a try, do let me known what you think.  IF any of my readers are good at picking out spices, herbs, seed flavors from a bread - if you eat at Cosi's and can determine the flavors please drop my a line so I can continue my quest to duplicate a gluten free version.

 

Savory Paleo Flat Bread

Inspired by a recipe from Baboo.com, I have added flax meal, herbs and spice to ADD savoriness to this bread. (Plus, I am always looking to add health benefits to my food to give my body energy.) Rosemary is particularly beneficial in helping one's immunity and to get over colds and flu, and since so many people outside of our household are struggling with this currently - it is the perfect time to find ways to increase your intake of rosemary into your eating plan.

 

Blend dry ingredients:

½ c. almond flour

½ c. coconut flour

½ c. golden flax meal (keep this refrigerated when in storage)

¼ c. arrowroot powder

1 t. baking powder

½ t. dried rosemary

½ t. dried garlic powder

½ t. Italian herb seasoning

½ t. finely milled Celtic sea salt

Lightly whisk wet ingredients, blending into dry:

2 organic free range eggs – lightly beaten

1 t. extra virgin olive oil

½ c. plain almond milk (preference for Silk brand)

 

Preheat oven to 425 degrees.

Stir dry ingredients together in medium mixing bowl. Add wet ingredients slowly, mixing with wooden spoon.  If needed, season baking pan by brushing or rubbing olive or coconut oil on surface. Roll dough onto pan and flatten out into a rectangular shape.  Use either clean hands or if preferred, place parchment paper over dough and roll with a mini rolling pin. Flatten to desired thickness, noting that baking time will increase if left more thick.

Bake for 15-20 min. or until center is not wet and ridges start to brown.  Serve warm with your favorite bowl of soup or salad.

 

Eating gluten free does not equate to never eating bread again.  Find a few recipes you like and obtain a few different flours - your pantry is simply different from the average, gluteneous pantry of most American kitchens.  I will soon be sharing what my new pantry is becoming! 

If your joints ache or you have sinus issues....I really encourage you to go gluten free for a month and feel where that takes you in regards to those symptoms. We have a lifetime ahead of us, and who wants to live it with symptoms that could be alleviated with a 30 day commitment to learning if food sensitivities are the cause? Food for today's thoughts....

 

My goal is to help you feel great, look great and live great!

To your health,

Rita S.

 

Choosing A Protein Shake Meal Replacement

So many choices in protein shakes...but which product is truly the best for weight loss? Well, in that regard...I would venture a guess that most will help one lose weight.  But at what cost?

Like so many foods that line the grocery stores, labels promise "good for lowering cholesterol", "low-fat", "with extra virgin olive oil" (so we are lead to believe it is healthy). Protein shake labels also make plenty of claims.

But what are you really buying? This is why becoming an educated label reader makes a difference for long term health.  

Take for instance, soy based protein powder, with organic obviously being a better choice than not.  Most soybean crops are genetically modified. (I believe I read over 90% are GMO.) With what? Herbicide for one.  Herbicides mimic estrogen in the body when consumed, they are nasty endocrine disruptors. Increased estrogen can lead to cancer. (This is one reason I would rather have dandelions in the yard than ChemLawn sprays.)  We have Monsanto to thank for this, in large part - stand up against this giant poisoning our food supply and let your congressman know that you vote no to GMO.
Even if organic, soy is naturally very high in glutamate and excitotoxins. The processing to create soy protein isolate makes it even more toxic, and it is an unfermented soy product.  Per Dr. Russell Blaylock, unfermented soy should be consumed no more than 2x weekly, preferably with a side dish of sea kelp to counter the excitotoxins with anti-oxidants.

When people use a daily protein or meal replacement shake, or TWO, for meal replacement or for weight loss, and it is soy based- they are adding a LOT of excitoxins, glutamate, and acid-based foods to their regimen.  On the outside one cannot see what that is doing to a body on the inside, but from all I have read - I wouldn't want to go there.

Whey can be a better option - but only if it is made from milk from grass fed cows free of anti-biotics, etc. AND only if it is cold processed, as again, heat and processing changes the molecular structure and we end up with FRANKENfood. Like all dairy products, whey protein isolates fall on the acidic side of the pH scale - key is for balance between acid and alkaline based foods. Even organic origin whey is inflammatory - as are all animal food products. Inflammation contributes to  disease, cancer, and general unwell-ness.

No matter what shake you choose, know your source and trust that raw goods are tested for purity. Protein shakes have made news headlines on more than one occasion due to traces of heavy metals, arsenic, and more. You might be surprised to learn that some of your favorite, popular brands do not pass the testing for purity.  With protein shakes you truly get what you pay for.
  Artificial ingredients can be problematic for your body to excrete. They build up inside.  My chiropractor shared with me that he sees an increase in kidney stones come February as many people, wanting to lose weight, hop on board a well advertised weight watching diet plan that includes their brand of canned shakes.  Don't be fooled by "Sucralose" - another name for toxic Splenda.  I looked up ingredients in a very popular whey based shake advocated by a health and wellness company to learn that it contains sucralose. Also, if Stevia is being used make sure it is raw Stevia and not the RebA processed version. Note to those adding Truvia to your coffee - it is not "healthy".

An interview with neurosurgeon, Dr. Russell Blaylock, discusses the adverse affects of artificial ingredients and effects of hydrolyzed soy proteins, and as Blaylock states, you will never learn the truth about milk in the media. Suffice to say is, that although I am the daughter of a dairy farmer, I will not give my children store bought milk. I encourage you to learn much more about this by checking out the Natural News interview with Blaylock here.

If you are going to jump in on a 24, 28 or 30 day program, and you are going to incorporate shakes as a part of the program - do your own diligence and analyze the product.  As I said, I have no doubt you can lose weight from any one brand. The question I am putting forth is, "while you are losing weight for outward appearances, what is happening on the inside on a cellular level?"  Feeling your best begins from within. If your meals are costing you around a buck, it would actually make me question the ingredients and quality. Good health into your senior years requires thinking not of short term, but instead long term effects, of your food choices.

I find it interesting when people state they cannot afford a $2 meal replacement shake.  Years ago I did the math, thinking the same thing - so I can relate.. until I realized I was actually paying more for my breakfast, which either required I cook it (time must be factored in), or I stop enroute to work and get it. I can tell you a latte alone, or a travel mug of organic coffee, costs more than $2. Of course the meals after breakfast become even more expensive.  Three of the four of us drink a pea/brown rice/cranberry based pure and safe protein meal replacement shake for our breakfast - and it has actually been beneficial for our family budget. Not only do we save, but we are getting nutrients, anti-oxidants, minerals, and all essential amino acids as we start off our day.

I hope this day finds you feeling and living great!

To your health,
Rita S.