Banana Blueberry 'Nice'cream with Rawnola

This is my FAVORITE food lately. Loni Jane's banana nice-cream with rawnola. I don't have a link for her recipe but you can find her on instagram. So simple and yet so delicious, filling, and loaded with nutrients. 

All you need is...

1/2 cup rolled oats

1/2 cup coconut flakes

10-12 raw dates (I used dried ones for the above photos and it was still really good)

1 frozen banana
1 cup frozen blueberries

Pulse oats, coconut and dates in a food processor until mixed well. I recommend using raw dates because the mixture will be more pasted together and have a chewier texture/richer flavor. 

Next pulse bananas and blueberries in a blender or food processor until creamy (add a little water as you go if needed). Short on berries? I frequently eat this with bananas only and it is still to die for! Top nice-cream with rawnola and enjoy!

Corn Potato Chowder

Here's a dinner I thought wouldn't stand a chance without a couple key meat ingredients I usually make it with...milk and bacon. But guess what, it turned out so good that no one missed the meat products and it passed my toughest critics with flying colors! Straight from the hubby's mouth "This is better without bacon." Sweet music to my ears! This is also a great last minute recipe since it is made out of staple ingredients I usually have in my house. Perfect for the cool fall weather we've been enjoying too!

Vegan Corn Potato Chowder

1-2 Tbs Extra Virgin Olive Oil
1/2 Large Yellow onion (or 1 whole small one), finely diced
1 Large Carrot, diced
3 celery stalks, diced
4 cloves garlic, finely minced
2-3 Cups Vegetable Stock
6-7 medium sized potatoes, diced
1 can creamed corn
1 Cup frozen corn kernals
1 tsp Nutritional Yeast
1-2 tsp onion powder
Salt and Pepper to taste

In a large pot sauté onions in the EVOO until they start to turn translucent and caramelize (about 5-6 min). Then add carrot, celery and garlic and sauté a few minutes longer. Add the remaining ingredients and bring to a boil. Once it is boiling reduce to medium low and simmer for 30 min. You want this soup to be thick so don't add too much vegetable stock. If you add to much though you can always simmer it for longer so the liquid reduces more. Likewise if it is too thick you can always add more stock or keep a lid on the pot to trap in the moisture. Also note that I think the nutritional yeast is a key ingredient that made the soup extra yummy because it replaces the savory bacon flavor. Serves 4-6.

I Love Fruit

It's not unusual for me to come home from the groceries store with a huge load of fruit like this (actually banana wise this is a small load).

Since becoming vegetarian 3 months ago I've developed a slight irrational fear of running out of fruit. That's because we eat so much of it! To my amusement I always get comments from the cashier about my 10-15 bunches of bananas. Last week the lady said lightheartedly "so you have all the monkeys fed now?" The week before that a different lady curiously asked "what do you do with all the fruit?" Well, we eat it! I freeze most of the bananas once they are ripe and use them for smoothies but whether they are fresh or frozen we eat several bananas a day in this house.

Fruit gets a pretty bad reputation and I think most people are scared to eat too much of it because of the sugar. I've read several articles about how overconsumption of any sugar (including fruit) is detrimental to health and prevention of disease. However the more I've researched a plant based lifestyle, I've seen the opposite to be true as long as the sugar is whole raw fruit. Based on everything I've read it is clear that sugar in a whole piece of fruit is not the same as other sugars and it is different because of the the way the body processes it. Refined sugars like high fructose corn syrup, white table sugar, or basically anything that is not in the form of whole fruit, is rapidly digested, which spikes blood sugar levels giving the body a quick surge of energy. If that energy is not used right away, the body stores it (potentially as fat). Once that burst of energy is gone you are also left feeling unsatisfied because there was no fiber to slow down the digestion process and sustain the energy. On the other hand, raw whole fruit contains vitamins, minerals, phytonutrients, and FIBER which slows the digestion process down. Fruit is also rich in carbohydrates made up of glucose, whose digestion depends on having the plant cell wall intact. In other words it does not digest the same as refined sugars nor are its nutrients absorbed by the body in the same way and the body actually uses real fruit efficiently, even for diabetics! Here is an excellent article that covers more about this topic by one of my new favorite health experts Dr McDougall.

Back in June 2013 I did a post all about sugar and how bad it was. I still agree that too much refined sugar is bad but I don't think sugar is the enemy anymore. Sugar/carbs only become the enemy when combined with FAT. Separately carbs and fat do ok, hence why opposite diets like Atkins (high fat low carb) and plant based (highcarb low fat) both still achieve weight loss results. However weight loss is not the perfect indicator of health, and I think the plant based diet higher in nutrients (among other reasons) is the better choice long term. Additionally I've seen a huge amount of research about how much more satisfying a high carb diet is. The human body runs on glucose and the more carbs (aka glucose) you give to your cells, the less cravings you have and the more satisfied you feel. Moral of the story... whole unprocessed foods are best, fruit is your friend, and carbs from plants make me happy! Eating plant based is really easier than you think and I can't wait to share some of the best recipes I have found so far!

First Chiropractor Visit...EVER

Wow it has been over a month since my last post! I actually have a few recipes I've been wanting to share but life just gets so busy. However today I couldn't wait to jump on here and record my amazing experience of a visit I had with a chiropractor/naturopath. I went in for a pinch in my back that I've had for a week and got the recommendation for this particular guy from my trusty Dr. Lucy. Aside from getting help with my back I couldn't wait to talk with a health professional who has been helping people for over 30 years. A little bit daunting considering I have some very strong views that don't exactly match up with what the majority population thinks but I knew if Lucy recommended him we would probably see eye to eye. I couldn't have imagined how well I would connect with this wise, lively, 60 year old fit triathlete. Talk about practice what you preach. How refreshing it was to speak to someone with his knowledge and experience and be validated in every single one of my opinions. How comforting to be given a high five when I told him I stopped vaccinating my kids. We even talked on a very deep personal/religious level (not on purpose but somehow the conversation went there, holistically its all connected right) and agree 100%. The one thing I thought we would disagree on is being vegetarian. I thought for sure he would advocate eating meat everyday and I was ready with my defense. Not even close! As he confirmed to me that animal protein is an inferior protein source, it is a very small percentage of nutrients that need to be met on a daily basis and can easily be reached through eating plants only. Even taking it a step further acknowledging I should stay away from dairy (which is my one weakness that basically holds me back from being vegan). Our enthusiasm was mutual as I'm sure he wasn't expecting to meet someone like me today. In his own words, "You are the perfect patient, it's rare I get to just fine tune someone." I know how self absorbed this post must sound and I'm really not trying to toot my own horn. It just feels good to connect with an experienced health expert who totally understands me and basically validates all these "crazy" ideas I have, including everything I have shared on this blog thus far. I certainly don't need his validation, I know how good I feel with my lifestyle choices and I am confident in the knowledge I have gained about how the body functions and how to best maintain it, but it still feels nice.

He also practices Iridology which I have been so interested in since I heard about it several months ago. So I had my eyes read and he pinpointed a few areas that can be the most problematic for me. It was really interesting to learn how the eyes tell all.

Oh AND he fixed my back haha! I've never been to a chiropractor in my life! I was a tiny bit scared getting cracked in all these places I didn't know could crack, but boy did I feel good walking out of there. The pinch is all but gone and I just need to follow a few recommendations to keep improving it. I really can't say enough good things about this guy and it is such a relief to know that there are other people like me that exist but with 30+ years of experience and perspective. You can tell he really does this job to help people. If the old run down office they operate from, or the additional half hour he spent with me while other patients waited didn't give that away, his kind and loving spirit certainly did. Thank you Dr. Johnston!

Favorite Snack - Kale Chips

These are really popular at our house. Even Thurston who is my picky eater LOVES them. One huge tray is never enough either!

Healthy, easy and so YUMMY! Here's proof...

Kale Chips

1 bunch kale - torn into chip size pieces

1Tbs Olive oil or other plant oil of choice

Salt

Nutritional yeast

Preheat oven to 350 F. Drizzle olive oil over kale leaves and toss so that they are evenly coated. Spread out evenly over a baking tray making sure that none of the leave overlap. Sprinkle salt and nutritional yeast or any other seasoning and spices you like over the top. I've also used garlic powder and pepper in the past which was really good. Bake for 15-20 minutes until crispy. 

Best Granola Bars

My sister Lucy brought these to a family reunion we had a few weeks ago. I could not stop eating them! Best part is they are healthy and even the kids go crazy over them! Get the recipe HERE. This website has turned into one of my favorites for healthy meal ideas.

I'm coming out...

One month ago I became a vegetarian. More specifically a lacto-ovo-vegetarian since I have decided to continue to eat eggs and dairy products. I decided to write this post not only for my own journal sake but to also explain why I've gone down this path. I don't think I need to justify this lifestyle to anyone, but I think it is useful information for family and friends who wonder how or why I decided this. If you read this blog you may remember I set a goal at the beginning of this year to only buy meat that was grass-fed, free-range, organic etc. I think pursuing that goal has really opened my eyes and pushed me in this direction. So far it hasn't been a difficult transition as I haven't been eating very much meat anyway. I am not writing this post to change anyone's mind about eating animals! I simply want others to see the perspective I have gained that caused me to make a lifestyle change.

I do believe animals, just like anything created on the earth, was created for our use. However I also believe in only using what you NEED. The definition of need is to "require (something) because it is essential or very important." Is eating animal flesh essential or important to me or to my health? No. Are there times in history and even in other cultures today that need to use animals for food and other resources? Absolutely. I would kill and eat an animal if I needed to. However in the society I live in, it is completely unnecessary as there is an abundance of food available at every grocery store.

In addition to it being an unnecessary food source, I also believe meat to be an inferior source of nutrition compared to plants. Animal meat is thought to be the best source for protein (which is simply chains of amino acids). While meat does contain all 20 of the different amino acids, human genetics do not require us to eat all 20 at one single meal nor does it require an over abundance of this nutrient. Eating a variety of fruit, vegetables, grains and legumes will give the body all the protein (aka amino acids) it needs. It makes sense when you look at other species of mammals, such as the elephant or rhinoceros, who do not require animal protein to sustain cell growth either. Meat is also not digested as easily as plants and in the long run can have severe consequences on the liver and digestive system.

All animals have a purpose on this earth. If you study an ecosystem you can see how each species keeps the other species of plants and animals in balance. The sole purpose of animals on this earth is not to be a food source for humans. Especially if keeping them as a food source means these animals are required to suffer their entire life before sending them to a violent death. Also known as factory farming, this method of raising animals for food has grown into a multibillion dollar industry where the animals have no rights and brutally suffer and die on a very large scale. The secrecy of this industry is proof that they do not want the public to know how these animals are dealt with. That secrecy is also protected by laws so that to even set foot on one of these remote properties without authorization can be prosecuted like an act of terrorism. As a consumer I should have every right to look into any factory and see how a product is being made. It's not just the animals that suffer from this practice but also the quality of meat as a result of poor unnatural diet, routine antibiotics, steroids, and cramped unsanitary living conditions, all of which ends up in the meat for human consumption. Even companies label grass-fed, organic, and free range, have loop holes protected by law.  Mass production of animals is also an inefficient use of resources. For example it takes more than 2,400 gallons of water to produce one pound of meat, compared to growing 1 pound of wheat which only takes 25 gallons. That means a person could save more water by not eating a pound of meat than they could by not showering for 6 months! The amount of water and feed it takes to grow the animals could be used to feed the entire world twice over. The abuse to the animals and to our planet is across the board, and for what? Not because it is the only way to raise animals for food or because it produces the best quality food, but so the large corporations can maximize profits.

After knowing what I know, I simply could not continue to support this industry for the sake of social acceptance. Humans are not the only species who feel love, compassion, pain, pleasure, fear, and happiness. I choose to no longer discriminate between species who I would love and protect (like a family pet) and those who I eat. They are the same to me and both deserve to live a life free from unnecessary suffering and pain.

As you can imagine, this all came as a HUGE shock to my husband who is an avid meat enthusiast. Definitely in his top 3 favorite things to eat (it may even be #1). When I came out to him, I asked him to watch one video about the subject because I thought it would make it easier for him to accept these changes if he could really understand my perspective, even if he didn't want to change or stop eating meat. I had to ask him three different nights and he finally agreed just so I would stop asking him! The video did change his perspective. Not enough to stop eating meat, but enough to fully support me in my decision. For those interested you can watch that same video HERE.

DIY Deodorant

I came across a really easy and cheap recipe for deodorant a couple months ago and have been using it ever since! If you are fussy about how smoothly your deodorant goes on, this might not be for you. However if you are more concerned with the chemicals and/or metals that might be lurking in your traditional store bought deodorant then this is the prefect homemade solution for you! My sister and I have a running theme lately when we talk about new makeup or products that we find and we always ask "could you eat it"? Basically if you wouldn't eat it, you probably shouldn't put it on your skin. Skin is the barrier protecting the rest of our organs but it also happens to be pretty absorbent and while our skin does its best to keep the majority of substances and microscopic particles out of the body, it is impossible to keep all toxins out. Over time a build-up of toxins can cause other health problems, including cancer which in recent studies has shown a correlation between deodorant and breast cancer. This easy to make alternative has 3 ingredients that you probably have in your house right now....cornstarch, coconut oil and baking soda. I also added a couple drops of lemon essential oil for fragrance. Like I said it doesn't roll on like normal deodorant, you have to rub it in with your fingers but so far it has worked fantastic for me and I won't be going back to the store-bought stuff anytime soon!

To get the recipe click HERE

(BONUS! This is one of my favorite blogs. It's basically a family blog written about their everyday life,  but the author has the most hilarious wit and is able to see the humor in everyday situations)

Summer Salad

Prepping a few lunches the other day and decided I better blog this yummy salad. Its kind of a rip off of a Paradise Bakery salad and is one of my favorites this summer!

Summer Salad

Spring Mix Lettuce

Alfalfa Sprouts

Avocado

Apple

Blueberries

Feta

Walnuts

Poppy Seed Dressing

1/4 Cup Extra virgin olive oil

1 Tbsp Apple Cider Vinegar

1 Tbsp Honey

1 Tsp Poppy Seeds

Pour dressing ingredients into a jar and shake until combined. You can play around with the ratio of ingredients if you like it sweeter etc. I put the measurements here as a reference but rarely do I measure out ingredients for a dressing. I rather use the taste and adjust method! Also this recipe only makes enough for about 3 or 4 salads so you might want to increase the ratios to make more and then store it. I am always changing my dressing and I really like it best when its fresh so I only make a little at a time. Drizzle over Summer Salad and enjoy!

Mediterranean Spaghetti Squash

Mediterranean Spaghetti Squash

Ingredients:

1 small to medium spaghetti squash

Dried Italian Herbs

extra virgin olive oil

1 yellow onion, diced

3-4 cloves garlic, minced

1/2 zucchini, diced

1 Cup Kale (torn into bite size pieces)

1 can artichokes in water, cut into quarters
1/2 Cup marinated sundried tomatoes, roughly chopped

Pepitas

Feta cheese

Salt and Pepper

Preheat oven to 400 degrees F. Cut Squash in half length ways and remove seeds. Place on a baking tray cut side up, spray with non-stick cooking spray and then sprinkle with italian herbs, salt and pepper. Bake 45 min-1 hour until soft. While the squash cools down prepare the rest of the ingredients. In a large pan sauté onions, garlic and zucchini in olive oil on medium-high heat for 4-5 minutes. Turn heat down to low and add kale, artichokes and sundries tomatoes. Now shred the spaghetti squash by combing through it with a fork and add to the pan with the other ingredients. Stir another 4-5 minutes until everything is well mixed and heated through. To serve top with feta cheese and pepitas. Delish!!

First Detox of the Year

Last week I finished my first detox as I have a goal to do at least 3 over the entire year. Since coming home from our Australia vacation in January, I haven't been eating the best or exercising! Its been hard trying to motivate myself and get back into that whole routine. I did find a workout routine that I've been pretty consisted with for about a month, now I just need to get my diet back on track. So for this detox I decided to do 2 days juice detox and 2 days fruit and veg fast. In the past I have been really good about being strict while on a detox, however this time I was a little more relaxed. So the first 2 days I actually drank raw fresh juice the entire day and then at night allowed myself to have dinner with the family which was still a really healthy dinner of chicken and vegetables. Same thing on the second day as well. Then the third and fourth day during the fruit and veg fast I also ate a healthy dinner those nights (with meat) and on one of the days even had a peanut butter sandwich at lunch time. So like I said, it wasn't the most super strict detox but was still above and beyond how I had been eating before! It really helped me to refocus my eating pattern and reprogram my impulse to grab fruit and vegetables before other unhealthy snacks. Detoxing doesn't have to be a strict vegetable juice only diet for 7 days straight! Even incorporating vegetables into one meal a day can start a good habit that will build over time. I highly recommend a fruit and vegetable fast for anyone thinking about doing a detox because you can have unlimited amounts and can prepare it anyway you want so you end up feeling pretty satisfied throughout the day. Any of the 5 people who read this blog interested in doing a detox? I'm thinking about starting up a support group for the next one I do so we can all do it together!

Kale Salad

Kale is my new leaf of choice for salads. I love the taste, I love the texture and I love the nutrition! Kale works especially well for making meals ahead of time because you can dress the leaves and let it sit in the fridge for a day or two and it won't go completely soggy.  I am obsessing over this salad I made the other day and had to share.

Kale and Butternut Squash salad with Feta and Caramelized Onions

1 Bunch Kale - washed and torn into bite size pieces

1 Butternut Squash - peeled, seeds removed, and cut into large chunks

1 Yellow Onion, sliced

Feta Cheese

Sliced Almonds

Dressing:

1/2 lemon

1TBS Honey

Drizzle Olive Oil (maybe 1-2 TBS)

Preheat oven to 400F and place the onions and squash in a large baking pan. Toss with olive oil, salt and pepper then place in the oven for 45min-1hour (or until the onions are nice and caramelized and the squash is soft). Meanwhile place the Kale in a large bowl, drizzle with the dressing ingredients, and massage together until evenly coated. Don't just toss it but really work those leaves with your hands! Kale is very sturdy so this trick helps it to relax a bit and makes it taste amazing! Once the squash and onions are done, cool slightly before plating - Kale, squash/onions, then sprinkled with feta cheese and sliced almonds. Serves 4. 

Free-Range Eggs

I made the best discovery yesterday that I am so excited about....a local lady who sells free-range eggs! This is fantastic for me considering I have a goal to eat organic/free-range meat this year and especially because we eat so many eggs at our house! Its actually one of the most ethical forms of protein since there is no killing of the animal and yet they are so rich in protein and nutrients. I have seen signs for these "fresh" eggs on a road that I frequently drive near my house, but never really thought to investigate it. Then I saw a good recommendation for her on a community Facebook page that I am apart of, so I thought it can't hurt to just check it out and see how much she charges.  For anyone who has never seen backyard eggs before you probably think what is wrong with those hens?!...

You can see I have a whole range of colors here, blue, green, brown and white, something you most definitely would not see in the grocery store. It simply has to do with the genetics of the bird. If you are interested in a more in-depth look at how eggs get their color check out this ARTICLE. 

Not only is her price very affordable ($3 a dozen) but the color and taste of these eggs speak for themselves. The yolk is a rich dark orange and very thick and creamy, compared to commercial eggs that are a pale orange or yellow and no where near the same texture. Besides the obvious nutritional difference in these eggs, the thing I like most about them is the integrity of where they came from as well as supporting a local farmer. Yes you can buy free range eggs at the grocery store, however there is always a little skepticism in the back of my mind as to just how "free" the hens are and without visiting the farm myself I could never be sure. These hens are super happy! They are kept in a large pen with tons of room to run around but she even lets them out a few times a week so they get to scratch around the yard for a bit. Contrary to many of the industrial egg farms who still use wire battery cages with 3-4 hens per cage, among other abuse. The hens are barely able to stand up let alone flap their wings, build a nest, perch, and perform other activities that are in their nature to do. There is no watchdog for these places. The only information that even comes out is from undercover animal rights activists. The worst part about it is that for all that suffering the eggs are not as good quality. It's all about the company maximizing their resources to make a bigger profit.

I am not against the consumption of animals and I do believe animals were put on this earth for man to use, but I also believe there is a right way and a wrong way to treat every species on this earth, no matter how simple or powerless they may seem. A large part of my organic meat goal is about opening my eyes to how the industry really is instead of ignoring it for the sake of convenience and price and realizing that I do not need to contribute to the problem. One day I would love to have my own chickens, but until then thank you local egg lady!

Health Goals 2014

Who doesn't love a new year and a fresh start?! Now that we are home from our amazing 5-week Australia vacation, I am ready to get back on track with my health. I think we did pretty good while we were away. We ate whatever we wanted but stayed really active and even worked out a little over the 5 weeks. We had an amazing time and as fun as it was to be free those 5 weeks, I am ready to get back into our routine. It is so much easier for me to be heathy in a routine! Learning about health is a continuous project for me. I am constantly reading about or hearing new things that challenge my ideas and shape the way I look at health. As such, I have created 3 goals for this year to help me enhance my healthy lifestyle journey.

1. Juice detox 3 times a year. 
The juice detox I did last November gave me an incredible insight to what detoxing can do for the body. I lost 5lbs doing that detox, which doesn't seem like a lot, but for me, this was 5lbs I had been struggling to lose for about 6 months. I was very happy with my weight, appearance, energy, etc, but I just had this number goal in my head that I really wanted to reach. That last 5lbs would not budge no matter how strict I was on my diet or how hard I worked out. After the detox I was happy to see I had lost the 5lbs, but didn't think much of it and assumed it was water weight that would quickly resurface within a week or two. As weeks then months went by the weight never came back. The crazy thing was I was not eating perfect either. It was smack in the middle of holiday season and I was happy to indulge where the occasion seemed fit. Even with more indulgences than usual that 5lbs still never came back. This is what detoxing does. It allows the cells in your body to let go of the toxins they are holding on to and as a result allows the body to function more efficiency.This in turn contributes to how well the body fights infection and decease, hormone regulation, emotional health, as well as energy, vitality, and longevity.

2. Buy 100% of our meat from grass-fed/organic/free-range farmers by the end of the year.
This goal came to me after coming home from Australia and eating American meat again. The quality of food between these countries is so different! And I'm not talking about organic versus normal (in fact very rarely do I buy organic) my comparisons are of the cheapest you can buy. All the food tastes better in Australia but I noticed the biggest difference between meats.  I've actually known for a long time what the meat is like in America, just chosen to ignore it. I've watched several documentaries and read many articles about it and I basically have accepted what the companies are doing in order to maximize their profits. This information never stopped me from buying those meats before. My lazy/cheap side overruled my healthy side and I would rather get what was cheap from my local grocery store rather than drive all the way to the organic store just so I could pay more. But it's not worth my money anymore and I feel more willing now to give my support to farmers who actually care about the quality of meat and better treatment of the animals. These ideas run parallel with my belief that our society eats way too much meat, but I'll save that in-depth discussion for another post. Knowing what I know, its quite sad I haven't attempted this goal before, but I guess sometimes it just takes time and baby steps to really make a change.Want more info on this subject? Watch Food, Inc or Forks Over Knives, two very eye-opening documentaries about health and the meat industry.

3. Exercise Consistently
No doubt this will always be a goal of mine every. single. year. Exercise has so many health benefits its not even funny! It does so much more than help you reach weight loss goals. It improves your immune system, burns off toxic cells, aids in digestion and simply makes you happy thanks to endorphins! And these are just a few of the benefits! I know without a doubt our bodies were meant to move and be active, however technology has made it way to easy for us to just sit back and relax, hence why we must organize time to get moving.

If you have time for Facebook or TV, you have time for exercise! It doesn't have to be hours of lifting heavy weights or running 5 miles, just a 10 minute stroll around the block can give massive benefits to the body. The hard part is being consistent, and consistency is the key to really reap the benefits. I find when I set small reachable goals throughout the year, it helps me stay focused and motivated. First small goal this year is to complete P90X-3!

What are your goals for 2014?