Food as Medicine

This post has been swirling in my head for several weeks.  It is a topic I have grown to have such deep passion about.  I think Hippocrates said it best, "Let food be thy medicine and let thy medicine be food."  There lies deep power in our diets.  Deep, deep power.  Power beyond what even the best scientists are able to fully understand.  But we are missing out on so much greatness and are making ourselves fat and sick with our highly processed, sugary diets, which are void of nutrition.  Today, the American diet takes over 60% of its calories from processed foods and less than 5% from unrefined plant foods (fruit, vegetables, beans, nuts, seeds).  from Super Immunity, by Joel Fuhrman, M.D. 

"American children and most children in developed countries eat less than 2 percent of their diet from natural plant foods such as fruits and vegetables.  American children move into adulthood eating 90 percent of their caloric intake from dairy products, white flour, sugar, and oil.  Amazingly, about 25 percent of toddlers between ages one and two eat no fruits and vegetables at all."  -from Disease-Proof Your Child, by Joel Fuhrman, M.D.

I think almost everyone has heard and would possibly even agree that vegetables are "good for you."  But we do not really understand what that means!  Plant foods, especially green vegetables, are bursting with nutrients that our bodies desperately need to run efficiently, to prevent disease, and to give us superior immunity. 

"Natural plants are complex packages of biologically active compounds.  The term 'phytonutrients,' which means 'plant-nutrients,' was coined to represent these thousands of plant-sourced compounds that have functional effects in animal tissues with subtle but profound effects on human health and immunity.  Superior nutrition is the secret to immunity.  Natural plants are complicated and wondrous life forms; they contain thousands of intricate cells and biochemicals working in harmony.  When we eat healthy food, we become healthy; when we don't, we develop disease.  Essentially, we are made from the food we eat." -from Super Immunity, by Joel Fuhrman M.D. 

That icky stomach bug going around.  The one that's run rampant through the entire family.  And those colds that just seem to go in circles for months.  Did you ever think it just might not have to be that way!  That maybe you can actually do something about it?  It's okay to roll your eyes.  Two years ago, I would've rolled my eyes, too.  But the more I read (and read and read...I'm a little obsessed) about food, nutrition, and health, the more I believe that we have way more control of our health than any of us know. 

"The answer to the American health crisis is the food that each of us chooses to put in our mouths each day.  It's as simple as that."
-from The China Study, by T. Colin Campbell, PhD and Thomas M. Campbell II, MD

See, I have had these conversations with friends lately.  Friends that also have completely revamped how they and their families eat.  Plant-strong.  Plants, plants, and more plants.  Whole foods.  The conversation where we've quietly confessed to each other how unusually healthy our families have been this winter.  Yes, I just said that out loud.  I've whispered it a few times, with my fingers crossed, but I'm okay with saying it out loud now.  Because people need to know.  YOU need to know!  That there is power in the food we eat.  We can choose disease, sickness, slugishness (more later on the connection between increase in diseases of affluence and our high animal protein/sugary/processed diets)...  Or we can choose health, immunity, healing, and life.  And that is my heart.  To share the 'gospel' of food, with people just like you.  To encourage and to inspire you to want more for your body, your health, your children, your spouses. 

Since having kids almost eight years ago, I have felt like I spent my winters running a hospital.  Somebody was sick all. the. time.  Because this seems to be the norm among families with young children, I never ever thought to question it.  For the last 5-6 years, I myself have practically spent the entire winter on and off antibiotics, ibuprofen, and other stronger prescription drugs for ongoing (& increasing in intensity) problems with my sinuses.  As of last spring, we were finally talking surgery. 

"Kids become ill not because they just naturally pass around germs or have bad genes, but because their diets are inadequate.  Medications cannot prevent these problems--only a diet of nutritional excellence can."  -from Disease-Proof Your Child, by Joel Fuhrman, MD

This winter, the kids have each had 1 cold.  That's it.  I have had 1 cold and it went away on its own.  Anyone that knows me and my sinus history, knows this is unheard of!  I don't even remember when I got a cold that went away on its own and didn't turn into some bigger long-lasting mess.  It's probably been at least a decade.  I have friends who also eat very healthfully, that have experienced unusually healthy winters, too.    And there are a handful of other more personal health improvements we've each experienced, that could only be explained by a very healthy diet.  Tomorrow, I'll probably get a cold.  Just because I said this.  But that's okay, I'll still be a believer that our Maker created our beautifully intricate bodies to function at optimal health, with a diet high in foods of pure perfection, gifted to us in the Garden of Eden. 

Genesis 1:29  Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it.  They will be yours for food.

And, I'll still be passionate about sharing it with you.  Because it's too great a gift to keep to myself...

Make today matter-
Dawn   

PBO Smoothie!

You know those foods you crave and could seriously eat every day?!  Well for me it's the peanut butter oatmeal smoothie.  SERIOUSLY ya'll!  I crave it daily.  My friend Jenni introduced me to it and it's remained my very favorite for almost a year now (and I drink a lot of smoothies)!  Bentley thinks I am nuts, but of course always wants me to make him some too!   Oh and now I NEVER measure.  Just put in the amounts as I am craving them that day!

Peanut Butter Oatmeal Smoothie  (aka PBO smoothie)

Put the ingredients into your Vitamix or Blender in this order:

1/2 - 1 cup unsweetened almond milk
1 tablespoon peanut butter (or almond butter)
1/4 cup uncooked oatmeal (rolled oats are best)
1 banana
Handful of ICE - I like mine cold!

Note:  If I've worked out (lifted heavy), I'll add a scoop of protein powder :)
Sometimes I add flaxseed or chia seeds too for extra Omega 3 & fiber!


Blend until smooth!  Pour into cups and I ALWAYS drink it with a straw!

Happy cravings-
leanne

Mexican Spaghetti Squash

This recipe was passed along to us from Holly, one of our fellow POWER girls.  She adapted an older recipe she enjoyed, to make it clean and oil-free.  I recently fixed this for dinner.  It was the first time any of us had eaten spaghetti squash!  This was delicious!  I will definitely add it to my list of favorites.  I personally did not mix the salsa in, but instead served it on the side as a 'topping' option.  It had a bit of a kick to it, enough that my oldest wouldn't eat it.  The youngest two wouldn't go anywhere near it, but such is life.  Keep trying.  I'm not sure if the spice came from the small amount of chili powder or from the can of green chilies.  For me, it was the perfect amount, but next time I will probably either eliminate or reduce chili powder and green chilies for the kids. 


1 medium spaghetti squash
1 can low-sodium black beans
cumin
chili powder
garlic powder
1 medium red onion, diced
4 cloves garlic, chopped
2 c. frozen corn
1 can green chilies
1 red pepper
1/2 c. of your favorite clean salsa
Cilantro and baked tortilla chips for garnish


Preheat oven to 400.  Cut squash in half lengthwise, remove seeds, and place cut side up in a large pan.  Add 2 inches of water to the bottom of pan.  Sprinkle with cumin, garlic, chili powder, and pepper.  Roast in oven for 1 hour.  When the squash has about 10 minutes left, add 2 T. veggie broth, onion, garlic, corn and pepper to a large hot skillet.  Stir for a few minutes until onion has softened.  Turn heat to medium low.  When the squash is done, take a fork and scrape out the spaghetti strands and add directly to the skillet of veggies.  Add black beans, chilies, salsa, and mix.  If you like, serve with fresh cilantro and baked tortilla chips on top.


Happy veggie eats-
Dawn

Pumpkin Chocolate Chip Protein Bars

1 1/2 c. old fashioned oats
1 c. almond (or peanut) butter
1/2 c. honey
1/2 c. pumpkin
1/2 c. unsweetened apple sauce
1 c. protein powder (optional)
2 T. pumpkin pie spice
1/2 c. dark chocolate chips (optional)


This is a recipe I've adapted from The Gracious Pantry to suit my own tastes.   
Preheat oven to 350.  Roast oats for 10-15 minutes on a cookie sheet (until golden brown).  Remove from oven and cool.  Mix all ingredients in a bowl. Spread dough to 1/2 inch thickness in a baking dish or 1/2 sized cookie sheet.  Bake for 20 minutes or until it is golden brown.  Cool.  Cut into granola bar size, and store in airtight container. 

Note:  These are very soft and moist.  They are not portable bars, as they crumble easily.  You will want to enjoy their deliciousness over a plate or napkin!

Farro Pilaf

Farro is an ancient grain that is still grown mostly in Italy.  It has a nutty, chewy flavor that compliments the other ingredients in this dish well.  We found Farro at Whole Foods and I've included a picture of the package.  Enjoy!  

4  ½ cups vegetable broth

2 cups whole grain farro

¾ cup pine nuts

1 large clove of garlic

1 onion diced

1 cup diced carrots

½ cup diced celery

1 Tbs chopped fresh thyme

½ cup unsweetened cranberries

½ cup unsweetened dried apricots

½ tsp sea salt

½ tsp ground pepper

Bring 4 cups of vegetable broth and 2 cups of water to a boil in a 6 qt pan. Add farro, reduce heat so liquid simmers. Cook farro for 20-25 minutes until soft but 
firm. Drain farro, reserving liquid. Place farro in separate bowl and set aside.

While farro is cooking, toast nuts. In a large saute’ pan heat ½ cup vegetable broth. Add garlic, onion, carrot and celery. Cook about 5 min. until veggies are soft but firm.  Add thyme, cranberries, apricots, salt and pepper. Saute’ until softened about 2 minutes longer. Add reserved farro and 2/3 cup reserved liquid. Stir to combine, then stir in pine nuts. Remove mixture from heat, cover, and set aside until ready to serve.

Happy Healthy Eats-

leanne

Roasted Red Pepper, Cilantro, and Spinach Sandwich

(from Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn, Jr., M.D.)

2 slices Ezekiel bread (or similar whole grain bread)
Hummus
Cilantro, chopped
Roasted red peppers
Spinach

Toast 2 slices of Ezekiel bread, and spread each with lots of hummus.  On bottom slice, top hummus with chopped cilantro.  Arrange roasted red peppers on top of cilantro.  Press a handful of spinach on top of peppers.  Add top slice of toasted bread, press down, and slice. 

Other great combinations to make this sandwich with are:

• hummus, green onions, sliced tomatoes, and arugula
• hummus, cucumber slices, chopped cilantro or parsley, roasted red peppers
• hummus, green onions, cucumber slices, chopped cilantro, sprinkle of paprika
• hummus, grilled portobello mushroom, chopped cilantro, roasted red peppers, spinach

Green Smoothies

Green smoothies rock!  They are a great way to incorporate greens into your diet.  My two youngest will thus far not eat greens cooked the traditional way (sauteed or steamed).  They also will not touch kale chips with a ten foot pole, although I'm convinced they would like them if they'd just put one in their mouth!  I'll keep trying!  So, smoothies are a great way for me to get nutrient dense greens (kale, spinach, etc.) in their bodies.  At first I did not tell them I was putting kale & spinach in their smoothies.  But now they know and they don't care.  Yesterday I even had some little helpers putting greens in the blender.  You can't even tell by taste that they're in there! 


We eat smoothies a lot at our house and yes, even during the winter.  I make a big batch, we all have some, and then I put leftovers in popsicle molds.  And yes, they eat popsicles in winter, too!  I've been known to let my kids have popsicles for breakfast!  There is really no wrong or right way to make a smoothie.  I've never had one that didn't taste good.  And I NEVER measure!  Most of mine use coconut water, unsweetened coconut milk, or unsweetened almond milk as a base liquid.  Add whatever frozen fruits you like.  I always add ground flaxseed.  I don't measure, but maybe 2 or 3 T?  And then add 1 cup of greens.  Taste and adjust to what you like.  If it needs to be thinner, add more nondairy milk or coconut water or just plain water.  If it needs to be thicker, add more frozen fruit.  Etc. 


I dream of owning a Vitamix, for many reasons, but especially because it pulverizes and leaves you with no bits, just a smooth creamy texture!  LeAnne loves hers!  But until that cash tree grows in the backyard, I make do with my Ninja blender.  Fortunately my kids do not mind the bits.  And they don't mind if it's not a pretty color smoothie.  They have learned that even if it's a yucky color, it still tastes good!  If you want a pretty color, stick with like colors in the blender.


This Vitamix chart is a great place to start.  Except in Column 3, I would eliminate yogurt and fruit juice, and instead add unsweetened almond milk, unsweetened coconut milk, coconut water, carrot juice, etc.


 Vitamix Green Smoothie List


Happy green eats (& drinks!)-
Dawn

Ann's Panini with Hummus, Mushrooms, and Spinach

I am not a huge mushroom fan, in that I don't enjoy them by themselves, but I am okay with them as part of a recipe.  This is a delicious sandwich and quick, simple lunch idea. 

Ann's Panini with Hummus, Mushrooms, and Spinach
(from The Engine 2 Diet book, serves 2)
8 oz. mushrooms, sliced
Tamari or Bragg Liquid Aminos (found at Whole Foods) to taste
4 slices Ezekiel bread
Hummus
4 green onions, chopped
1/2 c. chopped cilantro
3 handfuls baby spinach

Saute mushrooms in a splash of water or veggie broth, on medium heat in a nonstick skillet for about 5 minutes or until soft.  Season lightly with tamari or Bragg's.  Spread all 4 bread slices thickly with hummus.  Sprinkle two pieces of the bread with green onions and cilantro and reserve the other two pieces as sandwich tops.  Using a slotted spoon to allow any liquid to drain away from the mushrooms, place them on top of the green onions.  Put a handful of spinach on top of the mushrooms.  Top the two sandwiches with the reserved pieces of bread, and press to seal.

Carefully place the sandwiches in a nonstick skillet.  Place a heavy casserole dish on top of the sandwiches to flatten them.  Cook the weighted sandwiches on one side over medium heat for about 5 minutes, taking care not to let them burn.  Flip sandwiches and cook the other side in the same way.  When done, paninis will be quite thin and browned on both sides.  Serves 2.

Crockpot Taco Beans

4 cans beans (I use 2 black beans, 2 pinto beans)

Drain and rinse beans.  Lightly spray crockpot with olive oil spray.  Add beans, 2 cups of water, and taco seasoning.  Cover and cook on low for 2-4 hours.  You are really just warming, not cooking.  I do not know how these would fare in a crockpot all day.  You may end up with burnt or refried beans, oops.  It is best to fix these when you will be around to monitor the water level, as in my experience it does decrease with time. 

Serve in place of taco meat.  On whole wheat tortillas, Ezekiel wraps (found at Whole Foods in freezer section), scoop with whole grain chips, etc.  Add traditional taco toppings, lettuce, tomato, salsa, guacamole, etc.  Could also serve over brown rice, or with brown rice in a wrap, etc.  Options are endless!  Leftovers are even better, as you can change up what you do with them throughout the week. 

Pantry Staples

Our pantry and fridge staples have changed drastically in the last year.  We are currently wishing we had before & after pictures, for a fun little comparison.  Together we've compiled a list of clean, whole foods we have in our house on a regular basis.  Just because something did not make our list, does not mean it isn't healthy.  If there are clean, healthy foods you use, let us know and we'll keep adding to the list!  The key when shopping is to do most of your shopping along the edges of the grocery store where the bulk of fresh, unprocessed food is.  Remember several things when buying processed foods:

• Read the ingredient list, not the nutrition label!
• The fewer the ingredients, in most cases is better.
• Ingredients should be recognizeable things you could find or make in your kitchen (tomatoes, basil, oregano, corn, apples, strawberry puree, etc.) Some examples of ingredients you could not find/make in your home kitchen (soy lecithin, ascorbic acid, BHT, red 40, yellow 6, blue 1, etc.) 
• Look for the word WHOLE for flour, pasta, breads, etc.,  WHOLE wheat. 

PANTRY STAPLES

BAKING/COOKING

Dark chocolate chips or Vegan Chocolate Chips

Unsweetened Cocoa Powder

Unsweetened Coconut

Trader Joe’s Everyday Seasoning

Spices

Tamari

Organic Vanilla Flavoring (no added sugars)

Vinegar (balsamic, white, apple cider…)

Nutritional Yeast (@Whole Foods)

Chia Seeds

Braggs Liquid Aminos (natural soy sauce alternative, @Whole Foods)

BEANS

Beans, canned (Black, cannellini, chickpeas, pinto, etc.)

Dried Beans

Trader Joe’s 17 bean & barley soup

CANNED/JARRED

Amy’s Organic Black Bean Chili

Amy’s Organic Lentil Soup

Unsweetened Applesauce

Canned fruit (in juice, not syrup…fresh or frozen is preferable)

Canned veggies (no salt added)

Diced tomatoes, no salt added

Frontera salsas

Marinara Sauce (Whole Foods 360° Fat Free Sauce)

Pumpkin

Squash puree

Sweet potato puree

Tomato sauce, no salt added

Low Sodium Vegetable Broth &/or Stock

CEREALS

Mini Wheats

Grapenuts

Uncle Sam’s

Organic Puffed Kamut Cereal (Arrowmills @Whole Foods)

Trader Joe’s “Joe’s O’s”

FLOUR

Whole wheat flour

Whole wheat pastry flour

Oat flour (you can make by pulsing oats in your food processor)

Spelt flour

Corn Meal

Organic Buckwheat Pancake & Waffle Mix (@Whole Foods)

GRAINS

Brown rice

Whole wheat couscous

Farro

Lentils

Oat bran

Quinoa (a seed, not a true grain, but cooks up like a grain)

Steel cut oats

MISC

Dried fruit (dates, cherries, raisins, apricots, etc. – no sugar added)

Flaxseed, ground

Wheat germ

Whole wheat pasta

Brown Rice Pasta

Bread – Trader Joe’s spelt bread or Great Harvest Bread Co. has several breads high in whole grains and fiber

Jelly – Nature’s Hollow (sweetened w/xylitol), preserves with only ingredient fruit

Ketchup – Organic Ville (made w/agave nectar) or other organic brands

Salad Dressing – Health Starts here – refrigerated section @Whole Foods – no oil

NUTS

Almond Butter (just almonds, no sugar, no oils, no salt)

Almonds, whole & sliced

Walnuts, chopped

Cashews

Peanut Butter (just peanuts, no sugar, no oils, no salt)

Pine Nuts

Sunflower Seeds

SNACKS

Goji Berries

Triscuits

Spelt Pretzels

Lara Bars

Thin Rice Cakes (Suzie’s Whole Grain @Whole Foods)

Real Fruit Strips (Archer Farms @Target)

Baked Blue Corn Chips

Popcorn (to use with Air Popper)

Pretzel Slims (Trader Joes)

Dried fruits & nuts (no added salt, sugar, or oils)

SWEETENERS

Agave

Honey

Stevia

Maple Syrup

Blackstrap Molasses

FREEZER STAPLES

Ezekiel bread, English muffins, tortillas, burger buns

Frozen veggies

Frozen fruit

Dr Praeger’s California Veggie Burgers

FRIDGE STAPLES

Almond milk, unsweetened

Coconut milk, unsweetened

Soy milk, unsweetened

Dijon mustard

Fresh fruit (lots!)

Fresh veggies (lots!)

Almond Yogurt, amande @ Whole Foods)

Hummus (Nature’s Healthy Gourmet @ Whole Foods) – Spinach / Artichoke

Lemon juice (NOT from concentrate) (@ Whole Foods)

Lime juice (NOT from concentrate) (@ Whole Foods)

Orange Juice (pure OJ, NOT from concentrate, Simply Orange brand, etc.)

Naked/Odwalla Juices

*If it can be bought as no salt added, low sodium, no sugar or no sugar added, no oils, that is what we buy.  For 'no sugar or no sugar added', make sure no artificial sweeteners (Splenda, etc.) are used!

Dawn & LeAnne

Where Do I Start? Follow-up...

I'd like to introduce you to Mallory, from The Andrews' Family.  Mallory is a sweet girl I grew up with.  I had the privilege of tutoring and babysitting Mallory and her siblings back in high school/college.  I always loved her sweet family that really loved Jesus.  Well, now she's all grown up and is also passionate about making informed, healthy choices for her family.  She wrote this fantastic post about the road to health, that ties in well with our Where Do I Start? post, and I am thrilled to share it with you.  Do What You Can, When You Can.

Happy green eats-
Dawn

Happy Heart Day!

In honor of Valentine's Day, we'd like to celebrate our amazing hearts, which God created, that give us life each day. 

Here are some fun heart facts:

• Your heart beats about 100,000 times in one day and 35 million in a year.
• The heart pumps about 1 million barrels of blood during an average lifetime—that's enough to fill more than 3 super tankers.
• Though weighing only 11 ounces on average, a healthy heart pumps 2,000 gallons of blood through 60,000 miles of blood vessels each day. 
The heart begins beating at four weeks after conception and does not stop until death.  Scientists believe that by eight weeks, when the embryo is only an inch long, the heart is fully developed.
In under a minute, your heart can pump blood to every cell in your body.
 

And, some staggering statistics:

• Heart disease is the leading cause of death in the United States.
• In 2010, coronary heart disease alone was projected to cost the United States $316.4 billion.  This total includes the cost of health care services, medications, and lost productivity. 
• In the United States, someone has a heart attack every 34 seconds which is roughly the equivalent of a September 11th-like tragedy repeating itself every 24 hours, 365 days a year. 
• By 2020, heart disease will be the leading cause of death throughout the world.
• One-half of the victims of Sudden Cardiac Death are under the age of 65.

(Statistics from the CDC, the AHA (American Heart Assoc)., and The Heart Foundation)

We'd like to offer you a book recommendation on Happy Heart Day.  If you're looking for some good non-fiction reading, check out Prevent and Reverse Heart Disease, by Caldwell B. Esselstyn, Jr., M.D.  We LOVE the Esselstyns (this includes Rip Esselstyn, Dr. Esselstyn's son, author of The Engine 2 Diet) and what they have done and are doing for the cause of health! 

From the back cover:
       "In Prevent and Reverse Heart Disease, Dr. Caldwell B. Esselstyn, Jr., a former surgeon, researcher, and clinician at the Cleveland Clinic, challenges conventional cardiology by posing a compelling, revolutionary idea--that we can, in fact, abolish the heart-disease epidemic by changing our diets.
       Drawing from his twenty-year nutritional study--the most comprehensive study of its kind--Dr. Esselstyn convincingly argues that plant-based, oil-free nutrition can not only prevent and stop the progression of heart disease, but also reverse its effects. The proof is in the incredible results of the patients who have followed his groundbreaking program. The men and women in his original study came to him with advanced coronary disease. Within months of following a plant-based, oil-free diet, their angina symptoms eased, their cholesterol levels dropped significantly, and they experienced a marked improvement in blood flow to the heart. Twenty years later, they remain free of symptoms.
       Offering the same simple plan that has changed the lives of his patients forever, the book includes 150 delicious recipes developed by Ann Crile Esselstyn that the Esselstyns and their patients have enjoyed for years.  Backed by irrefutable scientific evidence, startling photos of angiograms that show reversal of the disease, and inspiring personal stories, Prevent and Reverse Heart Disease will empower readers to take charge of their heart health."

Tell someone you love them today-
Dawn

Where Do I Start?

One person at a time is becoming aware of the mess we have gotten ourselves in, as a modern nation of convenience, with our highly processed, refined diets.  We have both been overwhelmed and humbled, at the enormous interest in our diets.  We have been spending time fielding questions, responding to emails and phone calls, as one by one, friends and family say they want a change.  Because so many of our readers may be just starting their journey, we thought it was a good time to address a few things.


A very common beginner's reaction, is to feel overwhelmed:  'But, High Fructose Corn Syrup (& sugar) is in everything!  I don't have time to cook from scratch!  I don't have time to relearn how to cook!  My husband is NOT onboard!  My kids only eat 3 foods!'  It is normal to feel overwhelmed.  There is a huge learning curve to eating healthfully.  We cook what we know and for many of us, we cook what we knew as a child.  We also buy what we know.  It takes time and patience and a conscience effort to SLOW DOWN!


We are both 1-2 years into this, and we are still learning!  In some ways, there is indeed a sense of urgency, as we look at the rate that obesity and serious diseases are climbing in our country.  It's time for a change and it needs to be soon.   Many of you have responded with a fire lit under you and are ready to dive in headfirst.  For a small few, that method will work.  But for most, that type of 180 has the potential to backfire over time.  Getting healthy and revamping your diet does not have to be an all or nothing endeavor. This is after all a JOURNEY!


What are some simple ways to begin?


*Read a book.  Educate yourself.  KNOWLEDGE IS POWER!  Once we saw statistics, proven data, and started to truly educate ourselves on what we eat, we could no longer continue down the same path.
*Learn to read ingredients, NOT the nutrition label.  Our eyes are easily drawn to calories and fat grams but you need to be more concerned about what is in the food!  If it has more than 3-5 ingredients, we usually don't buy it.  If we can't pronounce the ingredient, we put it back on the shelf.
*Meatless Mondays!  Make one dinner each week a meatless, unprocessed meal.  Why not start with Monday and join others around the country -  Meatless Mondays!
*Begin serving fruit & veggies intentionally.  When you grocery shop, go ahead and cut, peel, and chop the fruits & veggies so they will be easily accessible. 
*Eat greens (kale, collards, turnips, broccoli, spinach, etc.) several times a week.  Put them in salads, smoothies, and soups.  Eat them raw.  These are some of the most nutrient dense foods that exist, giving you the most bang for your buck.
*Eliminate or drastically reduce sugar intake.  READ labels.  Sugar is in practically everything! 
*Choose brown rice, whole wheat pasta/flour/bread, over white.  White foods are simple carbohydrates and are nutritionally empty.  Eating white grains, is like eating sugar.
*Invest in a reuseable water cup.  Then take it everywhere with you!  Drink, drink, drink.  It is so good for you, more than you know.  Becoming a big water drinker can and will become a habit, if you invest the energy.
*Eliminate soda and other non-nutritional beverages.  Soda=sugar.  Water, water, water is where it's at.   
*Exercise.  Get off the sofa and move the incredible body God gave you!  Get your heart pumping. 
*Keep a bag of nutritious snacks in your car.  This can help prevent the hungry urge to stop for fast food. 


For most people, it works best to start small.  Make changes slowly at a pace that is sustainable for you.  The goal is for these changes to be FOR LIFE.  Take the time that you need to relearn what you know about food.  We are so proud of you and we want to see you succeed!


Glad to be a part of your journey-


Dawn & LeAnne

S.C.R.E.W. This! Challenge, Week 2

As we enter into P.O.W.E.R.'s second week of the S.C.R.E.W. This! body image challenge, we'd like to share with you our friend & trainer, Jenni's, blog post titled Taking Thoughts Captive...

Negative mental chatter is something I have known since I was a child.  I was not even aware of how naturally it came to me.  And even up until six months ago, I would have told you that it was "just who I was", a part of my personality that was unchangeable.  Within the last year I have become aware of how strongly my thought life affects not only me, but all of the people around me.  It is draining.  I am here to tell you that I learned that I have the power to control my thought life!  It is a choice!  Just like practicing gratitude is a choice.  At first, it had to be a very intentional choice.  As in minute by minute and hour by hour, I had to remind myself that with God's power, I could choose what I filled my mind with.  There is truth to the saying that if you do anything for 21 days, it becomes a habit.  Months later, I am still Dawn, a cautious realist, but my mind isn't nearly the poison to my soul that it once was.  There is hope for you, if this is something you struggle with.  And even if it isn't, we can all use an extra dose of healthy self-talk this week. 

Today I urge you to meditate on two of my favorite scriptures, that I claimed on a daily basis as I set out to "renew my mind":

Do not conform to the pattern of this world, but be transformed by the renewing of your mind.  Romans 12:2a

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.  Phillipians 4:8

Special Sunday blessings-
Dawn

Good for You Valentine's Day Dessert

Want to make a gorgeous dessert for your family this Valentine's Day that doesn't even require turning on the stove?  It's also full of ingredients that are so good for your body!  

Because we like to give credit where credit is due, check out this link for the recipe.

Raw Chocolate Tart

Note:  I used one large tart pan for our dessert.  I also used vanilla unsweetened almond milk.

My two girls cut up the strawberries to put on top.  Just so you know, it has a darker chocolate flavor, but my sweetheart loved every bite!  

Here are a few pictures of the one we made today!

Happy <3 Day to all of you!

LeAnne

Rip's Big Bowl

This is one of my favorite breakfasts!  I don't know why, but the combination of ingredients is just spectacular.  In fact, it's so good, I have craved it mid-afternoon and had it as a snack.  I always make sure I have grapefruit when making this, but sometimes I add half a sliced banana also.  My favorite milk to serve with is unsweetened almond milk.  If you find you love Rip's Big Bowl, you can make a big batch of it to store in an airtight container (minus the fresh fruits and non-dairy milk, of course) to save prep time.

Rip's Big Bowl
(from The Engine 2 Diet Book)
1/4 c. old-fashioned oats
1/4 c. Grape-Nuts
1/4 c. bite-size shredded wheat (WF and Trader Joe's wheat squares do not contain sugar or other added ingredients)
1/4 c. Uncle Sam Cereal (can also be found at WF and TJ)
1 T. ground flaxseed
2 T. raisins
1/2 handful chopped walnuts
1 banana, sliced
1 kiwi, sliced
1 grapefruit, segments removed
3/4 c. milk substitute of choice

Toss all ingredients except the grapefruit and milk substitute into a bowl.  Add grapefruit segments to top of the bowl and squeeze in the grapefruit juice.  Top the bowl with milk substitute.  Any other fresh or frozen fruit can be added or substituted as well, such as peaches, cherries, mangoes, blueberries, or red grapes.

Happy green eats-
Dawn

You're Beautiful Because...

In honor of "Beauty Week" in the P.O.W.E.R. studios this month, I asked my 6 year old daughter Eliza what it looked like to be "beautiful."  She replied, "Everyone's beautiful mom."  When I asked her why, she responded, "Because God made them."  Maybe we are doing something to change the way our daughters view themselves and those around them.  In fact, that is where we should all start when we climb out of bed in the morning and make our way to the bathroom mirror.  I am going to put a post-it- note on my own mirror this month with the words, "You are beautiful because He made you."

True beauty comes from knowing your identity in the one who created you.

I heard this song on the radio yesterday morning and it made me smile thinking about each of you.
Mercy Me - Beautiful

"you are treasured, you are sacred, you are His"

-leanne

Berry Oil-Free Dressing

I love homemade dressings!  They are so much yummier than their store bought counterparts, and without all the yucky ingredients.  My kids totally dig my homemade dressings and that makes this momma happy!  This is one of their favorites and is especially great for fruity salads.

Berry Oil-Free Dressing

(serves 1-2, depending on how much dressing you like on your salad)

1 T. store bought fruit preserves (make sure ingredients are clean and no added sugars)

1 T. honey

1 T. balsamic vinegar

1 T. lemon juice

Whisk all ingredients in a small bowl.  Some of our favorite flavors to use are Boysenberry, Apricot, and Raspberry.  You can also play with the vinegars.  Swap out balsamic with red wine or apple cider vinegar.  I also like to vary the lemon juice with lime juice or pure orange juice.  Yummy over a spinach salad for lunch!

Eat something green today!

Dawn

Dawn's Story

So, how did I get here?  If I had a dollar for every time I've been asked that question...  Sometimes I laugh, because it's so wild I couldn't have dreamt it up.  I was done having children, my once speedy metabolism had shrunk to a crawl, and I was unhappy with my body that once upon a time did not take effort to stay thin.  In 2010 the "journey" began (though I had no idea) with me wanting to lose a few pounds.  I started exercising and dieting.  Lost a little weight, but then stalled.  Somewhere along the way, this girl who hated P.E. in high school, fell in love with a good workout, lost her taste for meat, and dove headfirst into the plant world for food! 

The first encounter I had with the "Real Food" movement was this post at Musings of a Housewife.  I rolled my eyes.  But I kept reading.  Little did I know, the seed had been planted.  Almost six months later, after much reading, I concluded that perhaps there was some truth to the notion that our bodies were meant for more.  So I threw out everything in our house containing HFCS (High Fructose Corn Syrup).  Then, more reading.  I was hungry.  Hungry for knowledge and truth.  Several months later I threw out everything that contained enriched flour and replaced with whole wheat.  I kept reading.  I watched Food Inc. and read Food Rules, by Michael Pollan.  My eyes were opened wide.  I started reading food labels. 

My diet was getting cleaner, but my body was not changing the way I wanted it to, and I still had a strong addiction to food, specifically sugary processed foods, though I didn't realize it was an addiction at the time.  I lived in defeat with my food choices.  I knew what I shouldn't eat, but I couldn't stop.  It was a vicious cycle of frustration.  I stumbled on the book Made to Crave, by Lysa TerKeurst, and the connection was made between food and my God.  This was a huge Ah-ha! moment in my story. 

In October 2011, I went completely clean and unprocessed, as part of a 30 day challenge.  I was determined to throw my hat in the ring and go all in at 100%.  Initially, it was because I wanted to see if my body would change.  And to see what kind of willpower I had.  I dove in headfirst for all 30 days.  No processed foods, no refined sugar, just lots of whole foods the way God created them. 30 days later, my body was drastically changing, I was free from the addiction to unhealthy foods, and I felt ALIVE!  My once sluggish, tired body felt awakened with energy.  (Note:  this doesn't mean I jump out of bed perky at 5am.  And one of my guilty pleasures is still a good afternoon nap!)  And my mood in general, did a 180.  I think my husband was most appreciative of this! 

It was during this challenge that I watched Forks Over Knives.  My world was rocked as I began to understand the powers of plant foods and the risks of a diet high in animal protein and processed foods.  I completed the challenge feeling the best I have ever felt in my entire adult life.  I knew I could never go back!  I began to understand that food was meant for fuel, and how we fueled our bodies affected how well they ran.  I began to see food as a beautiful gift from God and the deeper I dove into the plant world, the more a whole new world was opened for me.

So, where I am now?  I eat very clean (unprocessed), my husband has tagged along for the ride, and our kids are a work in progress.   While food choices are very important to me, it is not the "be all and end all", as Jo-Lynne of Musings of a Housewife said it.  I love how my friend Jenni said it on her blog, that "people are way more important than plants".  Do my kids have a sugary cupcake at a friend's birthday party?  Yeap.  If I'm having dinner at a friends's house and I'm served pizza, will I eat a slice?  Of course.  Do I judge you for your McDonald's cheeseburger?  Nope!  Would I have a piece of grilled chicken at my in-laws?  I'd probably try to stock up on fruits and veggies, but if not having chicken meant I would hurt someones feelings, I'd try to have a few bites.  This is not a legalistic game, this is a life full of precious relationships.   It has taken time to figure out the balancing act.  Just like it took me time to get here.  Everyone's journey is different.  LeAnne always says there are a lot of things in life that aren't black or white.  We each need to figure out the gray areas for ourselves.  While it is my burning passion to educate and share how getting healthy has changed my life, I pray I never intentionally hurt someone in doing that.

In life, there are moments that change us forever.  This is one of those.  Every day my heart overflows with thankfulness to my Creator, for this incredible gift I have been given.  I have absolutely no mental picture of where this road will lead me, but I feel I have been called to share my love for Jesus and my love for the food He created.

Raw Fudge

There is this misconception, that REAL food isn't delicious.  And, there is an even bigger misconception that as we embrace more whole foods, we must say goodbye to decadent desserts.  There is nothing further from the truth!  As my sister has gotten interested in how we are eating, one of her first comments to me was, "But my problem is, I love to bake!"  So....keep baking!  Scratch the processed box mixes and use good, healthy ingredients!  It is possible!  The best part of baking "clean" with whole foods, is that there just isn't that strong addicting power like there is with high sugar, processed desserts!  Freedom AND dessert!  The two can coexist!

Replace white flour with whole wheat flour, or whole wheat pastry flour, or oat flour, etc.  Instead of using oil, use applesauce!  Isn't that incredibly cool!  I could kick myself that it took me 36 years to figure out that simple substitution!  Instead of eggs, make "flax eggs".  A "flax egg" is made by mixing 1 T. of ground flax with 3 T. of water in a small bowl.  To replace 2 eggs, mix 2 T. ground flax with 6 T. of water, etc.  Let the mixture rest for 5-10 minutes before incorporating into your recipe.  This allows it to get goey like a real egg.  Cool stuff, huh!  Instead of white sugar, which in my opinion creates an insane addiction in the body, use honey, maple syrup, molasses, etc.  Sometimes you have to do a little research for substitution amounts, as it is not always a simple trade in. 

With all that said, here is a recipe for you, that has been making its rounds amongst POWER girls.  I hear it is to die for!  I currently have walnuts soaking in my kitchen, so I can try out this sweet treat for myself.

Raw Fudge
(from the Whole Foods website)

2 c. raw walnuts
2 c. packed, pitted and roughly chopped dates
10 T. unsweetened cocoa powder
1 T. pure vanilla extract
1/2 t. sea salt

Soak walnuts in cold water for 4 to 6 hours.  Drain and place in the bowl of a food processor.  Pulse until chopped.  Add dates and pulse to chop, stopping frequently to scrape down sides.  Add cocoa powder, vanilla and salt.  Process until mixture is almost smooth, scraping sides as needed to keep mixture moving; the mixture will form a ball similar to dough with tiny bits of walnuts remaining.  Transfer to an 8-inch square baking dish and press down evenly with wet fingers.  Freeze for 4 to 6 hours until well chilled.  Cut into squares.  Store in freezer until ready to serve.

S.C.R.E.W. This! Challenge, Week 1

Here's a warm Sunday hello from your two favorite plant-strong bloggers!  We had great fun today at our very unofficial "business" meeting over lunch!  If you're wondering what looks different, we aren't wearing make-up today, to kick off Week 1 of P.O.W.E.R.'s month-long body image challenge, otherwise known as the S.C.R.E.W. This! challenge.  (From the home page, click on the Body Image tab)  Yeap, no make-up for a whole week.  Fortunately, neither of us wear much make-up to begin with, but I've got to say I felt a little naked going to church this morning.  Someone told me I looked tired.  Why yes, I am, thank-you-very-much!  But I'm thinking it's the lack of eyeliner. 

Please check out the challenge, consider participating (you don't have to be local!), and spread the word.  Share it with everyone you know, boys and men included, as we are ALL in need of a new definition of beauty!  Oh, and please leave us a comment if you decide to participate!  We get bonus tickets for getting someone outside of the POWER family to participate, even if it is just for one day! 

We'll leave you today with this thought-provoking video, put together by Chris Cockerham, husband of one of our very special trainers. 

Make today matter-
Dawn

Mission: Mystery Reader

Every Friday afternoon in my 2nd grader's classroom, they have a Mystery Reader.  It is often a parent, relative, family friend, etc. whose identity is unknown until they walk in the door at 2:30.  I wracked my brain trying to decide what to read and coming up with a simple snack that would also coordinate with the book.  It finally dawned on me, no pun intended, that I would stick with something I was passionate about.  I discovered this fun little book, Gregory, the Terrible Eater, by Mitchell Shermat, about a goat who wants to eat healthy foods instead of the trash that goats are supposed to eat.  Although it was an intentionally silly, mixed up little story, I used it to point out that God designed our bodies (Christian school) for healthy foods. 

I asked the kids if any of them had ever heard that you were supposed to "eat the colors of the rainbow".  Only two had heard that.  As a snack, I brought fruit kabobs for them that had every color of the rainbow represented.  About half of the kids were really excited, while the other half seemed disappointed I didn't bring cookies.  While I enjoyed educating and sharing a nutritious snack with my daughter's class today, the best part, hands down, was seeing the joy and excitement on her face when she learned their Mystery Reader was her very own momma!  I know I will not always get that precious response, so I will treasure it while I can!

Make today matter-

Dawn  



Fruity Coconut Quinoa Salad



LeAnne and I spent the evening at Whole Foods with some of our fellow P.O.W.E.R. girls, who are participating in the 28 day Engine 2 Challenge, based on The Engine 2 Diet (always feel the need to say NOT a diet, a healthy lifestyle change!) by Rip Esselstyn.  Phenomenal book we highly recommend, by the way, not just for its nutritional information, but for all of the delicious plant-strong recipes!  A review of that coming at a later time.  For dinner at Whole Foods, we had a yummy, cold Quinoa salad that inspired me to have some fun in the kitchen this morning. 

If you are unfamiliar with Quinoa, let me introduce you to this super food.  Quinoa (pronounced KEEN-WAH), is most commonly considered a grain, and also happens to be a Complete Protein source.  (Side note:  Did you know you do not have to eat meat to receive all the protein your body needs!)  It cooks up like rice and has a slightly crunchy texture and nutty flavor. 

Fruity Coconut Quinoa Salad

1 c. quinoa

1.5 c. water

1/4 c. pure orange juice (NOT from concentrate, make sure oranges are the only ingredient)

1/4 c. unsweetened coconut milk

3/4 c. golden raisins

1/2 c. organic unsweetened coconut

1/2 c. chopped walnuts

1 large golden delicious apple, diced and mixed with a splash of lemon juice

"Dressing"

1 T. lemon juice

1 T. orange juice

2 T. honey

Put raisins in a small bowl and cover with very hot tap water.  Allow this to sit while the quinoa is cooking, to plump and soften the raisins.  Place quinoa, water, 1/4 cup orange juice, and coconut milk in saucepan and bring to a boil.  Reduce to a simmer, cover, and cook until all liquid is absorbed, for about 10 to 15 minutes.  When done, the quinoa will appear soft and translucent, and the germ ring will be visible along the outside edge of the grain.  If there is any remaining liquid when the quinoa is done, pour quinoa into a mesh strainer to drain.  Pour quinoa into a large mixing bowl, drain raisins and add to quinoa.  Stir and place in fridge until quinoa is cooled off.  Remove from fridge and add coconut, walnuts, and diced apple.  Toss gently to combine.  Prepare "dressing" in a small bowl with fork or whisk.  Pour over quinoa, stir and serve.  Store leftovers in refrigerator.

Happy green eats-

Dawn

Lentil Salad

2 cups dry lentils (green or brown hold their shape best)
1 red pepper, diced
1 yellow pepper, diced
2 cucumbers, peeled, seeds removed, diced
handful of fresh Basil, chopped
1/4 c. apple cider vinegar
1 t. honey
1/2 t. dried ground mustard
2 garlic cloves, minced
Sea salt, ground pepper to taste

Boil lentils in a pot covered with water until tender, 20-30 minutes.  Drain and rinse with cool water.  Add vegetables and Basil to lentils.  Mix dressing in separate bowl, pour over lentil salad, and stir gently.  I like to chill for at least 30 minutes to let flavors blend.  Can be served as a side or is great as a main dish!

Love the skin you're in

We interrupt our UNregularly (just keepin it real, we're two busy moms!) scheduled blogging, to bring you a very important message from Janine McGann, owner of P.O.W.E.R., LLC, a Raleigh area personal training business that is passionate about women.  LeAnne and I both found our way to POWER in 2011 and I think it is safe to say that Janine and Jenni, along with their hearts for helping women find balance in life, have forever changed our lives.  It has not just changed the way we workout, but also our thoughts about what it means to be healthy and strong, our mothering, our families, our walks with God, and how we balance all those priorities.

February is body image month in POWER.  Join us in this body image challenge!  You can find more information at the POWER website, under the Body Image tab.  Take a few moments to watch Janine's video message, then share it with all the women in your life! 

To quote POWER:
"POWER is passionate about body image issues, self esteem, and negative self talk. February is known as body image month in POWER. Be Beautiful: Love the Skin You're In. We're inviting women everywhere to join POWER this year in our month long journey of self discovery, education, inspiration, and yes, a body image challenge. We're attaching a link that will explain it all. Please please please watch it and then share it with every woman! Let's get the S.C.R.E.W. This! movement to go viral. We look forward to a fantastic five weeks with you!"

Make today matter-
Dawn