My Journey to Slowness...

Since I can remember, I have always been a girl on the go.  My parents used to joke (they still do) that I am happiest when I am out and about in the world enjoying life with others!  At age 7, I was off visiting family friends for an entire week and cried when I had to come home.   Needless to say, this carried over into my adulthood -  already this year I’ve been out of town 7 times! 

When I really started eating more conscientiously (plant based & close to nature) last year, this was by far the hardest part of my journey!  I am the queen of lunch dates, ladies night outs, and dates with my husband.  I loved good food, even healthy food, but taking the time to read labels, plan out my grocery list, and actually cook most of our meals was VERY overwhelming at first.  I had a love of Dinner Affair where you could make your meals for a month and put them in the freezer.  I would go to three different Harris Teeter grocery stores to rack up on triple coupon deals.  This new way of eating really pushed me out of my comfort zone.   It required me to trade in my freezer meals for fresh produce and put aside the mentality that a deal was worth more than my health.

MOPS

Early last week we had the privilege of speaking to the MOPS group that LeAnne leads, and I used to participate in.  Jenni, LeAnne and I prepared a nutritious breakfast for them:  Overnight Steel Cut Oats, Baked Oatmeal, Monkey Bars, Green Smoothies, bread & no sugar jelly from Great Harvest Bread Co., and fresh fruit salads were provided by several sweet MOPS ladies. 

Tummy Troubles

If you are having Tummy Troubles with your new way of eating, Jenni offers some great insight in her latest blog post.


Tummy Troubles

Double Green Smoothies

Ingredients

1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy 


2 dried apricots or 4 pitted dates 


1 banana 


1 cup chopped kale leaves 


1 cup spinach leaves 


1/2 cup fresh or frozen berries

Combine non-dairy beverage, apricots/dates, banana, kale, spinach and berries in a blender and blend until smooth.

(from Whole Foods website)

Veggie Kabobs

With the warmer temperatures this coming week, we are going to use our grills to make veggie kabobs and eat outside for dinner!  If you do not have kabob sticks, no worries.  We always lay down aluminum foil on the grill to avoid the carcinogens getting on our food and laying your veggies on the foil works fine.  If you do not have a grill, then broil your veggies in the oven on low heat. Each oven is different, so check every 2 - 3 minutes and rotate the veggies until they are done enough for you.

Veggie Night

At least one night a week at our homes is a "veggie night".  No recipes, no complicated menus, just veggies.  So simple and usually goes over well with everyone, even the less adventurous kids.  Tonight, scratch the planning, scratch the meat, and pile the table with several veggies.  Here's what we've got on the table tonight:
Baked Sweet Potatoes
Baked Apples
Lemon Garlic Green Beans
Roasted Asparagus
(Substitute other green vegetables to your liking, for beans &/or asparagus)

Sautéed Kale

Ingredients

1 1/2 pounds young kale, stems and leaves coarsely chopped

3 tablespoons low sodium vegetable broth

2 cloves garlic finely sliced

1/2 cup low sodium vegetable broth or water

Salt & Pepper

2 tablespoons of red wine vinegar

Directions

Heat 3 tbs. low sodium vegetable broth in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the broth and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

Taco Bar Night

An easy, nutritious weeknight meal we often have in our houses is “Taco Bar Night.”  You can prepare most of the ingredients ahead of time and put in containers in the fridge to be pulled out for dinner.  This     is great especially for nights when you have after school activities and everyone’s eating at different times.    Be creative and add whatever ingredients your family likes!

Whole Wheat Tortillas – (We recommend Ezekial Tortillas in the Whole Foods Freezer section or using baked tortilla chips from Whole Foods)

Beans – Black, Pinto, Refried (make sure it’s on the bean in the can)

Roasted Sweet Potatoes – See recipe below on how to prepare

Lettuce  or Cabbage

Corn – we like frozen corn that has been thawed

Radishes, Cucumbers, Tomatoes – diced

Olives

Brown Rice – You can buy microwavable brown rice in the freezer section of most grocery stores

Avocado – Or Guacamole (we mash an avocado and add garlic salt and bragg liquid amino to ours)

Cilantro

Salsa – Amy’s and Muir Glen are “clean brands” or you can make your own

If you already do “Taco Bar Night” and want to experiment a little more, please check out our blog post Black Bean and Sweet Potato Tacos for another creative version of tacos.

Fuel Your Body Well!

We've heard many of you are hungry and still stumped on what to eat throughout the day!  I asked a clean eater winner from last October her thoughts on this topic and she said to remind you to eat every 3 hours!  We completely agree!  Think several mini-meals throughout the day.  REMEMBER THE FOODS YOU ARE FUELING YOUR BODY WITH ARE NUTRIENT RICH, SO DON'T BE AFRAID TO EAT!  Of course fruit has sugar and nuts have fat, so you want to make sure you have variety in your diet!  However, we want you to feel full!  These are some of our favorite mini-meals/snacks.  Please don't go to bed hungry!  Your body needs fuel and if you are hungry then EAT!  Just think nutrient dense foods!  Also, you MUST PREPARE!  We really cannot stress enough the importance of packing your mini-meals/snacks so you have options when you are hungry.  We encourage you to keep a basket of healthy snacks in your car or at your desk.  We even pack our mini coolers with healthy food options when we know we won't be home for most of the day.

Top 10 Favorite Quick Clean Lunches

This is a list of our favorite quick lunches that are easy to assemble!  They are great for eating at home or to pack on the go!  We always try to have something green at lunch if possible!


1.  Brown rice (microwave packet) & shelled edamame, with low sodium tamari/soy sauce (Or brown rice & black beans, with splash of pure lime juice)
2.  Salad with clean (or homemade) dressing.  Be creative!
3.  Ezekiel tortilla stuffed with veggies & hummus
4.  Ann's Panini with Hummus, Mushrooms, and Spinach
5.  Leftovers
6.  Dr. Praeger's California Veggie Burger (freezer section at TJ's and WF's), topped with hummus and pico de gallo or TJ's Black Bean & Corn salsa (cold section TJ's) served over a bed of spinach
7.  Lucky 32 Black Bean Cake (double batch and freeze extras), topped similar to #6 and served over a bed of greens
8.  Ezekiel tortilla spread with peanut butter (or any other nut butter) and honey.  Cold or warm in pan.  
9. Sliced avocado, tomato, cucumber, with a splash of white vinegar and sprinkle of garlic powder.
10. Smoothies - think green!

Top 5 Favorite Quick Breakfasts

We are often asked, "What do you eat for breakfast?"  We both like to keep it simple as you will see below!  Remember it's so important to eat breakfast as you are "breaking the fast" when you wake up from sleeping.

Our Top 5 Favorite Quick Breakfasts:

1.  Overnight Steel Cut Oats
- We love putting steel cut oats in our slow cooker overnight and have it ready when we wake up the next morning!
2.  Ezekiel English Muffins - You can purchase them in the freezer section & they need to be kept refrigerated when you get home.  Toast lightly, to warm and soften.  We eat one half and spread almond or peanut butter (read the label - you only want nuts in your jar.)
3.  Rip's Big Bowl
4. Green Smoothies
5.  Cereal with Almond, Coconut, or Soy milk.

Our favorite cereals are:
Uncle Sams
Nature's Path Corn Flakes
Grape Nuts
Shredded Wheat Squares (from TJ or WF, neither of these have sugar like regular Mini-Wheats)

Overnight Steel Cut Oats

1 c. steel cut oats
5-6 c. water

Combine in crockpot.  Turn crockpot on low just before going to bed.  Cook on low overnight.  If you know that your crockpot runs fairly hot, even on low, you'll want closer to 6 cups of water.  It will be ready for you in the morning!  Top with fresh fruit, dried fruit, ground flax, chopped almonds or walnuts, stir in 1 T. of almond or peanut butter, drizzle with honey, etc.  The options are endless!  Or, for a fun topping, add walnuts, raisins, almonds, flax, chia, etc. to food processor and pulse.  Sprinkle on top of oatmeal and enjoy!

Clean Eating Challenge, Day 1!

Hello Clean Eaters!  Today is the big day we kick off P.O.W.E.R.'s Clean Eating Challenge!  We even have some blog readers that have let us know they are participating from home.  So exciting!  Remember, this is a CHALLENGE.  It is meant to be....CHALLENGING, for lack of a better word!  It's good to challenge ourselves.  There is so much to be learned.  Challenge is where life change happens.  LeAnne and I are on the other side of the challenge this time, as we lead you, but we are both participating with you as well.  It is a great nutritional reminder to have!  We have already gotten a few emails sharing with us ways you have been enlightened, about food, and about yourselves.  And we are only on Day 1!  Please feel free to share those moments with us!  That is what this truly is about.   

Remember, you are not alone in this!  There are others out there, including us, who are glad to support and cheer you on.  And there are two POWER studios full of women taking on the same challenge.   Use each other as resources!  Share recipes, products you find at the grocery store, tips/tricks, failures & successes.  Speaking from my own personal experience, living healthfully is made so much easier in community!  #85 at 101 Revolutionary Ways to Be Healthy (which is full of awesomeness!) is Find Your Tribe:  Surround yourself with other healthy, positive, active people who share your passions. It's a lot easier to thrive around people who are thriving.  Can I get an 'amen'!

Reposting another of Jenni's fabulous blogs for you, on the subject of reading labels, as that is something many of you will learn to do this month.  We cannot stress enough, the importance of reading the Ingredient List.  We've all been taught, especially in recent years, that the Nutrition Facts are the most important part of the label, but we beg to differ.  The Ingredient List is where it's at!  Learn the importance of knowing what is in the food you put in your body.  Your body was made for whole foods, not a load of sugar, and especially not chemicals.  That's like going to the gas station and putting the wrong gas in your car.  Your body will run and respond more efficiently, depending on the fuel you put in it!


In Jenni's post, you will also find a great list of nutritious snack options.  To ensure your body runs most efficiently, the best snack is made up of a combination of a lean protein and a complex carbohydrate.  Your body, in general, best handles food (=fuel!) every 2-3 hours, as a lean protein/complex carb pairing.  You can read more on the "why" of that, on Jenni's blog also.   


Labels Lie & Liars Make Labels


Happy first clean eating week, friends!
Dawn

Hands Off My Ho-Ho's!

As we're all working on getting prepared, both mentally and physically, for this challenge, we'd love to share some great thoughts from Jenni...

Hands Off My Ho-Ho's!

GYG Bowls

We recently discovered Kris Carr and her books and website Crazy Sexy Life.   Her journey with food is fascinating!  I hope you will read more about her and the amazing power of food in her life!

We've adapted the following recipe to throw in our Grab Your Green (GYG) bowl (compliments of Dawn's artistic side.)  Kris calls them Buddha Bowls and they start with a grain such as quinoa or millet.  You add all your leftover RAW veggies for a meal packed with nutrients!  Using avocado makes it creamy!  

Note:  Pomegranates and Blueberries were dessert :)

Quiona or Millet (prepared according to the package)

Add all your favorite veggies!  The combinations are endless!  Toss and Enjoy!  Here are a few we love!

-broccoli or cauliflower (cut in tiny florets)
-finely chopped greens (kale, romaine, arugula, spinach, etc)
-onion or scallions
-grated carrot, zucchini, squash, beets
-diced celery, cherry tomatoes
-1 – 2 cloves fresh garlic
-ground flax and/or chia seeds
-avocados 
-lemon juice 
-sea salt or Braggs Amino Liquid
-dash of cayenne

Forks Over Knives Whole-Grain Corn Muffins

1 1/2 TB. ground flaxseed
1 cup unsweetened plain almond milk
1/2 cup unsweetened applesauce
1/2 cup 100% pure maple syrup
1 cup corn meal
1 cup oat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup frozen corn kernels, thawed


1. Preheat oven to 375°F.
2. In a small bowl, combine flaxseed with almond milk and set aside to allow it to gel for 5 minutes.
3. In a large mixing bowl, stir applesauce and maple syrup together and add in flaxseed/almond milk mixture. Then sift in corn meal, oat flour (you can make this by pulsing oats in your food processor), baking soda, baking powder, and salt. Stir until well-combined, but avoid over-mixing. Add in the corn kernels.
4. Either using a silicone 12-cup muffin pan or a 12-cup muffin pan lined with paper, spoon out equal portions of batter into the cups.
5. Bake for 20 minutes or until toothpick comes out clean when inserted into the center. Serve warm.

Vegetable Stir Fry

An excellent way to get multiple vegetables in your dinner time meal is through serving stir fry.  Many of you have weekly produce delivered to your houses and wonder what to do with some of the vegetables in your boxes.  Others enjoy shopping at the farmers market this time of year.  A stir fry is a great way to experiment with a variety of flavors!


Our Base:
1 - 2 tablespoons of water or low sodium vegetable broth (you might need more depending on how many vegetables you add)  Note:  We use water and vegetable broth instead of oil.
1 1/2 yellow onions, chopped (you can buy onions pre-chopped in the fridge and freezer section)
1 tsp. Braggs Amino Acids (found at Whole Foods on the Asian Foods Isle) - alt. to soy sauce
1 clove garlic, chopped


Vegetables:
Mixture of your favorite stir fry vegetables - mushrooms, green/red/yellow peppers, bok choy, broccoli, asparagus, carrots, snap peas, etc.
(Note:  Trader Joe's and Whole Foods sells a pack of freshly chopped stir fry vegetables in the produce sections of the grocery store.  Also, you can buy a pack of frozen vegetables, but we prefer fresh for taste!)
1 cup of Collards, Kale, or Spinach


Brown Rice or Quinoa:
Cook according to the package.  We use low sodium vegetable broth instead of water for added flavor.


Heat the tablespoon of water or vegetable broth in a wok on medium-high heat.  Add your onion and saute 8 - 10 minutes until translucent.  Adjust heat to medium and add your chopped garlic for 1 minute.  Add all other vegetables and saute for 5 minutes or until desired texture is reached.  About 1 minute before removing from the heat, add in 1 cup of collards, kale, or spinach for added greens!


Serve over brown rice or quinoa.

Dirty Dozen & Clean 15

Many of you have asked us about the "Dirty Dozen" and "Clean 15." Beth let us know today there are is an app for your phone that lists these! I just downloaded it and now I have it each time I shop! I have an Iphone, but I think the droid has an app too! Happy "clean" shopping!


(In case you don't have a "smart" phone, this website lists them here!)
Dirty Dozen & Clean 15

Whole Foods "Field Trips"

On Tuesday, we led two "field trips" to Whole Foods in Cary, just for our P.O.W.E.R. girls.  We showed them how to navigate this amazing store (seriously, if you don't have one in your area, you are missing out!), and lots of our favorite products.

In our favorite part of the store, the produce section!  9pm, store closing.  Fun times!

Make today matter-

dawn & leanne

POWER Clean Eating Challenge Kickoff

Wow!  What a great turnout of women we had for our P.O.W.E.R. Clean Eating Challenge Kickoff/Q&A!  It is a very special sisterhood we are blessed to be part of:  women passionate about fitness and nutrition, while seeking balance in all other aspects of life - faith, mothering, family relationships, work, ministry....  The energy was electric at LeAnne's on Sunday!  What a thrill to be part of that, and to see so many women hungry (no pun intended) for change, especially in the area of food.  We are blessed beyond measure with this crazy ride we are on, and the opportunity to serve others with the knowledge and experience we are gathering!  For some "light" blogging, in the midst of a crazy kickoff week, enjoy some photos from this amazing, successful event! 

Us "green girls" in action... 

Over 40 POWER women (and a few teenage daughters!)...

Sweet Jenni opened our fun evening and we were so happy our much loved Janine was able to join us halfway through, after her own very crazy, busy day!

POWER girls enjoyed a table full of examples of Clean Eats we buy at the grocery store.  

In the kitchen, they enjoyed samples of Kale Chips, Roasted Chickpeas, Black Bean & Avocado Salsa, Peanut Butter Cookies, Raw Fudge, Green Smoothies, bread from Great Harvest Bread Co.and samples of Soy, Almond, and Coconut milks. 

And, of course, fun and fellowship! 

And, our newly put together recipe and info binders...

We are overwhelmed and amazed at what is happening here in the suburbs of Raleigh, in our little part of the world!  Something BIG is happening!  Bigger than any of us.  We have no idea where the road is leading, but our hands are open to however God wants to use us.  It is a joy and a privilege to serve you!

Blessings-

dawn & leanne

As You Prepare for the Challenge...

A true joy to have so many P.O.W.E.R. women gather at my home last evening to educate yourselves on lifelong healthy eating!


Dawn and I are PASSIONATE about many things related to the topic of food and hope to blog about several of these topics throughout the clean eating challenge!  We would also love to hear what you would like us to blog/research!  Please email us @ dawnleanne3@gmail.com with suggestions.


PLEASE read this blog post now!  An eye opening and inspiring post as you begin this journey!
http://www.100daysofrealfood.com/2012/04/12/newsflash-we-are-not-just-fine/


Challenge Dates:
For those of you participating in P.O.W.E.R.'s Cleaning Eating or E2 Challenge, you will want to keep in mind the following dates!


Tuesday April 17, 10:45-11:45am:  Whole Foods "Field Trip"
Tuesday April 17, 7:30-8:30pm:  Whole Foods "Field Trip"
By popular request, we'll be offering two different opportunities to participate in a "field trip" at Whole Foods.  We'll do a walkthrough of pantry staples, our WF Favorites, and answer any questions you have.  
(Note:  Please plan to do your actual shopping at a separate time.)

Friday, April 20                                                           Week 1 Menu emailed - Challenge runs from 4/22 - 4/28

Friday, April 27                                                           Week 2 Menu emailed - Challenge runs from 4/29 - 5/5

Friday, May 4                                                               Week 3 Menu emailed - Challenge runs from 5/6 - 5/12

Friday, May 11                                                            Week 4 Menu emailed - Challenge runs from 5/13 - 5/19

Each week of the challenge will run from Sunday morning - Saturday at mid-night.  It is your job to keep up with the number of "clean or E2" days you have and submit them to us via email (dawnleanne3@gmail.com) by Saturday at mid-night.  One ticket from each studio will be drawn at random for weekly prizes on Sunday morning.  Remember the best prize is a healthier YOU! 


If you were unable to attend the Kick Off Event last evening, check your email by tomorrow afternoon for the Clean Eating & E2 documents we passed out!  


We also want to encourage our friends and families to participate as well.  If you would like copies of the challenges we put together, please email us and we will send you copies via email as well.


Honored to part of your journey!


think GREEN-
leanne & dawn

POWER Spring 2012 Clean Eating Challenge DATES

POWER Girls participating in Clean Eating Challenge,
Some important dates to put on your calendar...


Sunday April 15, 7-9pm:  Kickoff/Q&A at LeAnne's
We'll have some clean tasty treats for sampling, go over the challenge details, give you a chance to ask questions, and have a little fun while we take care of business!  You'll decide whether you'll be participating as a Cadet (clean eater, beginners) OR as a Firefighter (advanced, based on Engine 2 Diet book)  You'll also have the chance to sign up for one of two "field trip" opportunities to Whole Foods. 
*Please RSVP for Kickoff/Q&A and let us know if you'll be attending!


Tuesday April 17, 10:45-11:45am:  Whole Foods "Field Trip"
Tuesday April 17, 7:30-8:30pm:  Whole Foods "Field Trip"
By popular request, we'll be offering two different opportunities to participate in a "field trip" at Whole Foods.  We'll do a walkthrough of pantry staples, our WF Favorites, and answer any questions you have.  (Note:  Please plan to do your actual shopping at a separate time.)

Sunday April 22:  Challenge begins!

Your green girls-
dawn & leanne

 

Clean Eating Challenge

Mark your calendars, because on April 22 we will begin our Spring 2012 Clean Eating Challenge with P.O.W.E.R..  This time, we are excited to be on the other side of the challenge, helping Janine and Jenni make things happen.   As we prepare our fellow POWER girls to get on board, we'd like to extend the challenge to our blog followers as well!  You do not have to be part of POWER to participate.  You do not even have to be local.  Join us as we help others say "no" to the Standard American Diet (highly processed, sugared & void of nutrition).  We believe, and have experienced for ourselves, that nutrition is the key to optimal body composition, health/wellness, and strength.  The challenge will run for 4 weeks, from April 22-May 20. 

The premise of the challenge is simple:  to eat "clean".  Never heard the term "clean eating" before?  The goal of eating clean, is to eat foods closest to the state in which God made them.  To learn more about Clean Eating and what the challenge will entail, take a peek at Clean Eating Challenge and POWERfuel Eating Guidelines. 

Stay tuned!  More to come...

Your green girls-
dawn & leanne

Easter Blessings

We interrupt our regular food blogging, to bring you this special Good Friday message.   Because, while we are passionate about living healthfully, our first love is Jesus!  Easter weekend is like the SuperBowl for us Jesus girls!  In the words of the song God's Not Dead (Like a Lion):

"My God's not dead, He's surely alive.  He's livin' on the inside, roaring like a lion!"

There is a beautiful, fairly new song by Natalie Grant, called Alive, that has been on repeat on my iPod for the last few weeks.  I fell in love the first time I heard it.  The lyrics are beautiful!  On this Easter weekend, where we celebrate our LIVING Saviour, I'd encourage you to take a moment, read through the lyrics, spend a moment listening to the song, and worshiping our magnificent Creator.  Pause and dwell on that thought, that Jesus died for YOU!  If you were the only person on the planet, He still would have made that ultimate sacrifice just for you!  You are loved and treasured!  And He's alive and dying to be in relationship with YOU, His most magnificent creation!

Before I leave you with lyrics and video, I'll give a shameless plug for my church, Hope Community, where we've been members for 11 years.  If you are looking for a place to celebrate and worship this weekend, it's a great place to be!  You'll be greeted by amazing, loving people and will enjoy vibrant worship and great teaching.  There are 12 Easter celebration services at our 3 campuses this weekend.  We operate these services by using a (free) ticket system, to help us "crowd control".  But, we also plan for guests who arrive and don't have a ticket.  So, if you don't have a ticket, just SHOW UP!  We'll make you feel at home!  My family attends our West Cary Campus and I'm glad to meet you and give you a familiar face to sit with.

Easter blessings, friends!
dawn

Who but You, could breathe and leave a trail of galaxies and dream of me?
What kind of Love is writing my story till the end with Mercy’s pen?
Only You.
What kind of king would choose to wear a crown that bleeds and scars to win my heart?
What kind of Love tells me I’m the reason He can’t stay inside the grave?
You. Is it You? Standing here before my eyes, every part of my heart cries

Alive! Alive! Look what Mercy’s overcome; Death has lost and Love has won
Alive! Alive! Hallelujah, Risen Lord, the only One I fall before
I am His because He is alive.

Who could speak, and send the demons back from where they came with just one Name?
What other heart would let itself be broken every time till He healed mine?
You. Only You could turn my darkness into dawn; running right into Your arms

Alive! Alive! Look what Mercy’s overcome; Death has lost and Love has won
Alive! Alive! Hallelujah, Risen Lord, the only One I fall before
I am His because He is

Emmanuel, the promised King the baby who made angels sing
Son of Man who walked with us, healing, breathing in our dust
The author of all history, the answer to all mysteries
The Lamb of God who rolled away, the stone in front of every grave

Alive! Alive! Look what Mercy’s overcome; Death has lost and Love has won
Alive! I am His because He is alive.
Alive!

Butter Bean and Basil Salad

Really yummy salad that's a little different from many I've had recently.  Enjoy!

2 15oz. cans butter beans, drained & rinsed

2 garlic cloves, minced

1/4 c. coarsely chopped basil

1 16oz. package frozen corn, thawed under running water

1 box grape or cherry tomatoes, halved (or 1 large tomato, chopped)

1/2 small red onion, chopped (1/4 cup)

2 T. lemon juice

1/4 c. balsamic vinegar

Mix all ingredients and chill at least 1 hour before serving.

Happy eats-

Dawn

The Produce Box

                                    

The Produce Box is one of several farm-to-door produce companies in the Triangle area.  We have been a member of a similar business for several years and love it.  As a member you receive a weekly email, listing produce availability for the week, where you select from several box options.  Your produce is harvested fresh from local North Carolina farms, then delivered to your door.  Skip a week, or multiple weeks, whenever you want.  Doesn't get any easier than that, to support local farms and incorporate more plant foods into your diet!  I am taking on a (teeny tiny) job as a Neighborhood Coordinator for The Produce Box, for the West Cary area, so look for me in my pink Eat Your Veggies shirt! 


Make today matter-
dawn