Monday, December 21, 2015

Treating High Blood Pressure

Treating High Blood Pressure

High blood pressure is the number one risk factor for death in the world.
It is beneficial to have your blood pressure down around 110/70.
Those eating a plant-based diet naturally have a  reading in this range.
According to a study by the Seventh Day Adventists' of 89,000 people, those who ate a 
vegetarian diet (eggs and dairy were included) cut their risk of high blood pressure by 55%.
Those who ate a strictly plant-based diet cut their risk by 75%.
Foods that are high in potassium, like bananas, ground flax seeds (a few tablespoons possess one of the strongest anti-hypertensive effects of plant-based foods) and watermelon offer the greatest protection against high blood pressure.   

Here is a great article from Physicians Committee for Responsible Medicine:

Also 2 videos from Nutrition 

You know I am obsessed with Rich Roll's Podcast, so here's two of the best from Cardiologists'
(Those of you who have iphone's or ipad's, you can download his app to have access to all podcasts) 
And Darin Olien, Superfoods for Superlife   

I have linked this video before, but I believe everyone needs to watch this more then once.
It is a little over an hour long, but its well worth it!

This should give you plenty of great information to enjoy during the Holidays.

Have great week.
Be kind.

Sunday, December 13, 2015



The aroma of the holidays to me is cinnamon.
Cinnamon has been used for medicinal purposes for thousands of years.
In ancient Egypt, it's value was worth more than gold and was primarily a 
gift for the kings.

There are two types of cinnamon:
Ceylon, known as true cinnamon and of higher quality.
Cassia, the more common variety of today, found in the majority of products.

It is made by cutting the bark of the Cinnamomum Tree, then when it dries it forms 
strips that can ground into powder.
The distinct smell and flavor comes from the compound called Cinnamaldehyde.
This compound is responsible for most of it's powerful effects on our health and metabolism.

* It is loaded with antioxidants which protect us from free-radicals.
* It is highly anti-inflammatory and helps to fight body infections and repair tissue damage.
*It may cut the risks of heart disease by lowering cholesterol, triglycerides and blood pressure.
*It helps to improve "insulin sensitivity", by helping insulin to transporting blood sugar into the bloodstream. Which helps in controlling Diabetes.
*It helps to inhibit buildup of a protein called Tau, which is contributes to Alzheimer's and Parkinson's disease.
* Cinnamaldehyde has anti-fungal and  antibacterial properties and inhibits the growth of certain bacteria such as Listeria and Salmonella.

All cinnamon has great health benefits, but the "Cassia" variety also has a compound called
coumarin. You should to try to limit your use of this common variety and get "Ceylon"
It is available in powder, sticks and oils at your local health food store or online at cinnamonvogue.
Don't worry unless you are using it on everything you should be fine.  

Here's a great way to start or end the day.

In a medium sauce pan combine;
1 tablespoon of turmeric powder or paste
1 teaspoon  coconut oil
1 teaspoon cinnamon
1 teaspoon honey
4-6 ounces coconut or almond milk
Stir over medium heat
Before mixture boils pour into mug

Have a great week.
Be kind.

Coming in 2016: Essential Oils 

Sunday, December 6, 2015

I Love Broccoli!

I Love Broccoli!

I could eat broccoli everyday.  
Broccoli is part of the Brassica family, which includes kale, cauliflower, cabbage, brussel sprouts,
collards, bok choi, mustard etc.  This diverse group includes plants that the leaves, flowers, stems and roots can all be cooked and eaten.  They are the most commonly eaten plant group worldwide.  Broccoli is inexpensive and can be found at just about any grocery store.

Broccoli is a great source for the antioxidants vitamin C, beta-carotene and quercetin.
They are renowned for quenching free-radicals and reducing risks for cancer.  They are essential
for good health, promoting healthy immune systems, nutrient absorption (e.g. iron)
and overall vitality.

Broccoli is rich in calcium, making it an excellent vegan source of the nutrient that supports strong bones, which prevents osteoporosis.

Broccoli is an source for glucosinolates, which are sulfur containing chemicals.  These have
been shown to prevent oxidative stress, stimulate the immune system and reduce cancer growth.
They are anti-fungal, anti-bacterial and help to eliminate toxins from our bodies.

Broccoli is a great source of potassium and soluble fiber which help in blood sugar levels,
preventing heart disease and managing diabetes.

The best way to eat broccoli is raw.  Cook or steam it for only about 5 minutes to retain its nutrients.
Nutrient fact: Sprinkle on a pinch of ground mustard
to reactivate the glucosinolates, so to get all the health benefits.

Here's a informative video on broccoli:

I believe I'm going to steam some right now with a little Earth Balance and garlic!

From Project 431, here's a great motivational video: Be Hungry(Fight for It).

Have a great week.
Be kind.

Sunday, November 29, 2015

Food as Fuel

Food as Fuel

Nutrition is truly the cornerstone of our health.
Every part of our body... organs, muscles, bones, nerves, skin, blood
and even our cells and microbiome is made up of what we eat and drink.
Think about that.
When we look in the mirror that's we see- all the things we've eaten.
The big fresh leafy green salad with raw veggies and nuts. Fresh organic fruit 
and greens smoothie you had for breakfast. 
Or was it that double bacon cheeseburger and fries with a "diet soda".
Which one do you want to be made of?

We already know how we should eat. We just pretend we don't. So most of us just 
keep downing the junk we consume, knowing it is doing us harm. We know better.
No other animal does that. Think about that.

The food we consume is so much more than "fuel".
Our bodies use every part of the food we eat. 
Macronutrients- proteins, carbohydrates and fats.
Micronutrients- vitamins and minerals
ex; calcium-builds bones, clots blood, maintains cell communication
ex: magnesium(plays a role in over 300 enzyme systems)-muscle and nerve function
blood sugar control, blood pressure, energy production and 
and transports other minerals.
ex: Folate(vitamin B9):converts food into energy, helps the nervous system 
and brain function and red blood cell production.
ex: Phytochemicals- flavornoids, phenolic acids.

None of these nutrients provide fuel, but are definitely needed for total health.
When we lack any nutrients and minerals our body doesn't work properly.
These nutrients protect against cancer, offer DNA protection against free radicals, 
decrease the risk of heart disease and reduce overall mortality.
These are all found in berries, broccoli, kale, garlic, onions, colorful veggies, etc.
When we eat, our bodies sense incoming nutrients and send signals to our
brain to let it know what is coming in.

Don't fool your brain with junk food.
Every food decision we make sends a message to our body.

The answer to better health and life is simple:

Eat a variety of whole, fresh, clean foods-mostly veggies,fruit,beans,nuts,
seeds,grains,sprouts and healthy fats. Eat a lot of it raw.

Here's a quick recipe for dairy-free yogurt;
1 can of full fat coconut milk
3 tbs of chia seeds
1/2 tsp vanilla extract 
1/2 squeezed lemon juice
2 pitted dates
2 cups fresh or frozen fruit
pinch of salt
Opt; add 1  probiotic capsule
Combine all ingredients in a blender until smooth.
Let sit in fridge a couple of hours or overnight.
Top with granola, coconut flakes or more fruit.

Have a great week.
Be kind.

Sunday, November 15, 2015

Gut Health: Part 5

Gut Health: Part 5

This is the last of the series on gut health.
Kris and I just got back from a week of visiting relatives in Arizona.
We had a great time with them.  Also saw some beautiful desert areas, 
Grand Canyon, Painted murals in Chloride,Arizona , and even spent time on 
Route 66 in  Donkey Town. Good times!

On the long "red-eye" flight back while Kris slept, I listened to Rich Roll's
latest podcast with Dr. Robynn Chutkan, M.D.  It is the perfect way to conclude
this series on gut health.  You can find it here: Rich Roll
 I know these podcasts are sometimes long, but they are well worth the time invested listening.

"There is no question the number one food to eat to grow a good gut garden is plant fiber,
and there really can be no debate about that"
Robynne Chutkan M.D.

"Live dirty, eat clean"

Have a great week.
Be kind.

Friday, November 6, 2015

Gut Health: Part 4

Gut Health: Part 4

Now that we understand the role our gut plays in overall health, we can see why probiotics
are an important tool in the fight against chronic disease.  Prebiotic foods are just as important
in maintaining a healthy microbiome.  Probiotics(good bacteria)maintain a healthy digestive tract and prevent diseases,  Prebiotics are non-digestible compounds which feed those good bacteria, so they 
may grow and thrive.

Here are a few foods that are great prebiotics:
Bananas: a good source of a form of fiber known as FOS
which is mostly indigestible, so it functions as fiber.
Avocados: Nutrient bombs!  Eat them everyday.
Allium vegetables : onions, garlic, chives etc.
Dandelion greens: It also makes a great tea.
Apple cider vinegar:  also has many other benefits.

Here are 2 informative videos by Dr. Michael Greger M.D.

Have great week. 
Be kind.

Sunday, November 1, 2015

Gut Health: Part 3

Gut Health: Part 3

November 1 is World Vegan Day.  There is a difference from eating 
a plant-based diet and being vegan, but they do go hand in hand.  By eating
plant-based, you are reducing the horrible effects of  animal cruelty in factory 
farming practices.  You are also reducing damage to our ever declining health of the environment,
caused by animal agriculture. Watch: Cowspiracy available on Netflix.

Back to healthy guts....

Our intestines need healthy bacteria to maintain proper balance.  The  foods that we 
consume either provide good or bad bacteria for our digestive system.  
Antibiotics, excessive sugars, and even stress can kill naturally occurring good bacteria.
This leads to inflammation, food allergies, skin issues and even mood disorders.
Probiotics are live, friendly bacteria that are naturally present in our intestinal tracts.
They maintain our digestive and overall health.
According to a 2012 Study, almost 4 million people have consumed probiotic 
supplements. But you can get the same, (if not better, less expensive and more beneficial nutrients)
from foods that contain probiotics.
Here are 7 foods to incorporate into your diet that pack a probiotic punch:

*Kombucha is made by fermenting sweetened black tea with a blend of bacteria
and yeast.  After the process, it is a carbonated drink which contains probiotics, vitamins,
acids and enzymes.  Some contain alcohol so you must be 21 to purchase.  My favorite
is Synergy Gingerade.

*Kimchi is simply pickled cabbage or veggies with a bit of spices.
It has been a staple in Korean diets for thousands of years.  Read here for more benefits of Kimchi

*Miso is made from fermenting soybeans. The paste is commonly used in 
Miso soup.  Check out the health benefits of Miso here.

*Yogurt is the most well known probiotic fermented dairy product.  
  Non-dairy yogurts are also available.
All yogurts are not the same!  Heavily processed and yogurts full of sugar will not
produce the same benefit; they will actually cause more harm than good to the gut.

* Kefir is a fermented dairy product, which is also available in non-dairy form,
and is much like a drinkable yogurt.
It is packed with probiotics, calcium, B12, folate, magnesium, and can heal the digestive
system by fighting inflammation and improving lactose digestion.  You can find some non-dairy alternatives here.

*Tempeh is made from fermented soybeans.  A popular meat substitute, it is packed with
protein, vitamins, minerals and plenty of probiotics, and it takes on whatever flavor you are cooking with.  Check out our "Tempeh Reuben Sandwiches" in our recipe section.

*Sauerkraut is fermented cabbage, and is very easy to make.  If you are going to purchase it at the 
store, make sure its organic!  (Non-organic is loaded with sodium-benzoate.)  Here is a recipe for      Raw Vegan Sauerkraut.

One last thing:
This a link to one chapter of Dr. Garth Davis' new book "Proteinaholic".
He and his publishers have allowed this chapter to be available online in light 
of the WHO's report on processed meats' link to cancer.

Have a great week.
Be kind.

Sunday, October 25, 2015

Gut Health: Part 2

Gut Health: Part 2

The number one cause of death in the U.S. is heart disease.
We have the power to supply our heart with "clean blood".  Or, we 
can power our heart with "dirty blood", which leads to disease and death.

From the ancient wisdom of Hippocrates; "All disease begins in the gut"

Here are five ways to transform your body's health.

*Skip processed foods that leak endotoxins into your blood.
Processed foods can cause the cells lining the GI tract to separate,
and allow the toxic bowel contents to leak directly into our bloodstream
and arteries.  In a 1997 study at the University of Maryland's school 
of Medicine, volunteers eating a McDonald's Egg McMuffin showed
signs of artery damage within one hour. And a bacterial toxin called 
endotoxin was circulating in the bloodstream causing inflammation
and injury in the heart and lungs.  Keep your blood clean by avoiding 
processed foods, including processed sandwich meats rich in endotoxins
from dead bacteria.

*Avoid grilled foods.
Grilling or barbecuing foods creates a chemical reaction' especially
meats, that creates advanced glycation end products (AGEs)
These harmful chemicals enter our bloodstream and cause inflammation
 and aging reactions.  To clean up your blood, skip charred and grilled foods, 
especially animal products.

*Choose a plant-based diet to lower your TMAO blood levels
Eating meat leads to the increased production a chemical called
TMAO in our GI tract reaching our heart arteries and stimulates Coronary
Artery Disease.
In contrast, people who eat a plant-based diet mostly have "clean blood"
free of TMAO.

*Eat more fruits and vegetables to fight cancer.
In a study of prostate cancer patients  by Dr Dean Ornish,  demonstrated that eating 
a plant-based diet for three months, produced a change in the blood of patients that rendered
it capable of killing prostate cancer cells. Their blood cells literally became "chemotherapy"
without the side effects. 

*Eat more fruits and vegetables to heal your arteries.
In another study, patients with heart disease eating a plant-based diet for three months
altered the activity of genes involved with artery inflammation and damage.  It turned 
off those genes and turned on those genes which favored healing and health.

Our heart and arteries are innocent bystanders of the blood we bathe them in.
We can control the nature of our blood by the foods we consume. The health 
of our GI tract influences the status of our heart and arteries.By eating a diet rich 
in vitamins, minerals, phytonutrients and antioxidants we can create clean blood
throughout the body.
Clean plant-based nutrition, stress management, clean air, clean water and sound 
sleep can transform your health!
This information was from an article by Dr Joel Kahn.

Have a great week.
Be kind.


Sunday, October 18, 2015

Gut Health: Part 1

We are super organisms!
Gut Health: Part 1

We have over 100 trillion microbial bacteria living on and in our bodies.
For every human cell there is 10 resident microbes, making us more microbial than human.
You could say we are super organisms!

Our lifestyles and standard american diets are "starving" our good micro biome in our intestines.
The overindulgence of bad diets( processed foods, junk food, sugar, meat and dairy, etc.) are depleting the good bacteria that keeps us healthy.  In the process, it encourages the overgrowth of the wrong bacteria. The resulting imbalance makes us prone to disease, obesity, and negatively affects our metabolism, hormones and cravings. Even our immunity and genes our affected.

Processed foods, sugar(not fruit) etc. all cause inflammation and negative effects on our bodies.  
Chronic inflammation is involved in diseases such as diabetes, heart disease, stroke, cancer and much more. This type of food serves as "fertilizer" for pathogenic microorganisms and yeast, causing them to multiply rapidly.

For optimum health, a diet rich in whole, unprocessed foods along with cultured or fermented foods,
which are high in probiotics is best.

and a easy Vegan Coleslaw 
also check out Bananas For A Superlife
This might be an overload of resources but...10 Foods for Great Gut Health

Let's live a Super Life!

Have a great week.
Be kind.

Sunday, October 4, 2015

The Wonders of Chia seeds

The Wonders of Chia Seeds

Chia seeds are one of the oldest sources of nutrition.
It's been documented to have been consumed by the ancient Aztecs and Mayans as early 
as 3500 B.C.  Both for nutrition and medicinal purposes.
They are rich in nutrients and are easy to use.  They can be eaten raw, soaked in juices and 
added to a variety of different foods,  like cereals, puddings, baked goods,smoothies, 
salads, quinoa and veggie dishes.

They have an amazing ability to absorb water and fat.  So they can be used to thicken sauces
and even as an egg substitute in recipes.

Here are some benefits:

*They are high in antioxidants, which helps fight free radical damage in the body
*They are typically Non-GMO, organic, and non-irradiated.
*They are very low carb (1 gram per ounce).High in fiber, helping to support
a healthy digestive system.
* They are a great source of protein( appr. 14%) Which helps to reduce appetite
and improve muscle repair.
*They help in weight loss, with the high fiber content and ability to absorb water,
making you feel full.
*They support healthy bones.  Gram for gram, they have more calcium(18%RDA in one ounce) than 
most dairy products. They are also high in phosphorus,magnesium and protein. 
*They help to detoxify the body.  They have the highest combined plant source
of omega-3, fiber and protein. They help to support your natural detoxification,
repair your cells and support a healthy digestive system.
*They are a natural beauty food. A blend of healthy fats and minerals including
zinc,which promotes healthy skin, hair and nails.
*They protect your heart. One tablespoon of chia provides 100% of RDA for omega-3 ALA.
Omega -3 helps to lower cholesterol and maintains proper artery function.
*They reduce the risk of colon cancer. With their high fiber content it helps improves 
intestinal health and regularity.
*They are gluten-free and are great for lowering blood pressure and inflammation.

I eat them everyday:
 As a gel on oatmeal with fruit, by sprinkling ground seeds on salads 
or adding to smoothies.
The possibilities are endless.

Here's a pudding recipe from the: The Plantpower Way

Cacao Chia Pudding
1/2 cup chia seeds
Filtered water
1/4 cup raw honey or maple syrup
4 pitted/soaked dates
1 small avocado
1 tablespoon coconut oil
2 tablespoons cacao powder

In a small bowl, soak chia seeds in 2 cups water, 
stir until they expand and become a gel.(3-4 min)
If using dates, soak them in water for about 30 minutes.
In a Vitamix or blender,
Add avocado, coconut oil, honey or dates and cacao powder
Pour in chia seed gel and blend on high.
Place in serving bowls and chill for 2 hours or devour immediately!

There will be no post next weekend.
Our son and I will be in Atlanta participating in the Atlanta Spartan Super

Have a great week.
Be kind.

Sunday, September 20, 2015

"Plants"'s whats for lunch!

Plants...It's whats for lunch!

 Here's two quick and easy lunch ideas with very little prep time needed.
This afternoon, Kris wanted Asian inspired lettuce wraps.
She already had some colored bell peppers sliced, so it was a quick fix.

Lettuce Wraps

Several Butter or Boston lettuce leaves, rinsed.
1 slice each of green, red and yellow bell pepper.
1 slice oven roasted "Tofurky."
A mixture of Just Mayo and dried dill.
Add whatever else you like.  Avocado, red onion, water chestnuts etc.

I decided I wanted a little something different:

Chickpea Sammies

1-15 oz. can of chickpeas.
1/2 cup of diced green, red and yellow bell peppers.
1/4 cup of diced sweet onions.
Pinch of garlic powder.
Pinch of smoked paprika.
Sea salt and black pepper.

Mash the chickpeas or put them in a food processor for a few seconds.
Add all other ingredients.
Stir in a little bit of Just Mayo as well as dried dill or chipotle powder, 
depending on your preference.
Stir until the consistency resembles tuna salad.

I had mine on sliced homemade whole wheat bread with Organic Romaine lettuce.
Quick and easy!

Lizzie the sous chef says:
Have a great week!
Be kind.

Monday, September 14, 2015

Jackfruit Carnitas

Jackfruit Carnitas

Jackfruit is the largest tree-borne fruit in the world — one fruit can weigh between 10 and 100 pounds and contain hundreds of seeds that are rich in protein, potassium, calcium, and iron.

The fruit known as a jackfruit is being hailed as a "miracle" crop that could save millions from starvation.  You can follow this link for more information. 
Here's my favorite recipe using jackfruit.  With the right seasonings, you will think you are eating pulled pork!  You can find canned jackfruit at your local Asian Market.

Jackfruit Carnitas

1-2 tbs coconut oil
1 small onion diced
2-- cloves crushed garlic
Homemade spice blend:
1 tsp cumin
1 tsp chipotle seasoning
1/4 tsp smoked paprika
1/2 tsp oregano
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 tsp sea salt
pinch of cinnamon

1 tsp lime juice
1 tbs maple syrup
1 tsp Bragg's or Coconut Amino acids

In a large skillet, on medium heat saute onions and crushed garlic.
Stir until onions are clear. Add lime juice, maple syrup and Bragg's.
Drain and rinse jackfruit, break apart and shred fruit ( like pulled pork)
Add spice mix and fruit, stirring to completely for good coverage.
The fruit will start to brown and liquid will dissolve.
Ready to roll into a burrito with black beans and salsa or guacamole. 
Serves well with sweet potato fries.

For a Jackfruit "Pulled Pork" variation:

Wet sauce:
3 tbs tomato paste
1 tsp apple cider vinegar
1 tsp oil
1/2 tsp tamarind paste or sweet chili sauce 
1/4 cup water
2 tsp maple syrup
Add sauce to cooking fruit and spices and simmer until ready to eat.
Serves well on toasted buns, with coleslaw made with "Vegenaise or Just Mayo".

 For nutritional information see: Jackfruit

Have a great week!
Be kind!

Sunday, September 13, 2015

Fighting Diabetes With The Power Of Plants

The Power of Plants

In a new study from the U.S.National Health and Nutrition Examination Surveys,
up to 14% of adults in the U.S. had diagnosed or un-diagnosed type 2 diabetes (2011-2012).
About 38% had diagnosed or un-diagnosed pre-diabetes.  About 1/3 of those with pre-diabetes
don't even know they have it!  From what I understand, research shows that our diet and lifestyle determines the chances of developing type 2 diabetes.

There is no reason with the nutritional information available today that we can not live a long and 
healthy life. Our bodies are capable of preventing and reversing diseases through the food we
consume on a daily basis.

Please take one hour of your time and watch this video from Dr. Michael Gregor:
It will change your outlook on the healing power of food.

Have a great week!
Be kind.

Monday, September 7, 2015

Pina Colada Sorbet

Happy Labor Day!

It has been a busy past few weeks.  We have  got our daughter, Bree, moved to
Lexington, Ky. She is enjoying the different weather then here in Florida. Lower humidity
to say the least and soon the temps will be dropping also. It was great seeing friends and family
for the short time we were there. We will now be making more trips north!

Here's a quick dessert recipe for Labor Day:

3 cups frozen pineapple
1 banana
1 16oz. can of full fat coconut milk

Blend all together in blender,
Transfer to airtight container and freeze for 2-3 hours.
You can add some rum if desired!

Over the next several weeks I am going to be blogging about our "Gut Micro-biome"
Did you know there are 500-1000 different bacteria living on our skin and in our
intestines. There are 10 times the amount of bacteria than human cells, totally more 
then 100 Trillion bacteria!  The microbiome in our intestines effect every aspect of our lives.
including health, moods, risks of diseases etc..

According to studies, plant based diets are the best way to have a healthy micro-biome.

Hers a link to a great podcast about superfoods for a superlife;
and video about animal fats and the effects on our micro-biome:

Have a great week!
Be kind!

Sunday, August 9, 2015

Food for Thought

Food for Thought

It's been a busy week and it's not going to get any slower for the next few.
Our daughter has accepted a new position as Project Manager for an organization
in Lexington, Ky. We are so proud of her!
Kris and her have been busy prepping for the move on August 21st.

This week is just a link to a great article from 
"11 great reason to eat less meat".

Also tune in tomorrow to Rich Roll Podcast, to listen to "Iron Cowboy" James Lawrence
talk about his epic accomplishment "50/50/50".

Have a great week and be kind!

Sunday, August 2, 2015

Berry Chia Jam, Lemon-lime "soda" and BerryACV

Berry Chia Jam

Here's a quick all natural jam recipe;
1 cup of diced fresh strawberries, blueberries or raspberries.
(Combine them for a awesome flavor.)
A dash of vanilla extract
1 pack of Stevia or 1 tsp Coconut Palm Sugar

In a glass bowl mix/stir all ingredients.
Microwave for 2 minutes.
Stir and let cool.
Store in an old jelly/jam jar in refrigerator.
PBJ's never tasted better!

Lemon-Lime "soda"

This what "Sprite" ought to be!

Squeeze 1/2 lemon and 1/2 lime and 1 pk of stevia into a tall glass.
Fill with chilled Sparkling water (Acqua di Nepi or Pellegrino,etc.)
Add ice and enjoy refreshing "Sprite"

Berry ACV Energy Drink

The benefits of apple cider vinegar are amazing!
Discovered  around 5000 BC, it has been used as a food preservative and soon found its way for 
medicinal purposes.  Hippocrates used it to manage wounds and since the 1700's has been used for
everything from skin issues, stomach ailments and even diabetes treatment. (Note: last week while at work, I was stung by ground hornets at least 10 times, I applied ACV to the stings. The itch and pain wasn't as intense!) Check out: Apple Cider Vinegar Benefits.  Here's a easy morning drink recipe to start your day.

In a tall glass;
1 heaping spoonful of fresh or frozen berries.
"Muddle" the fruit with the back of a spoon.
Add 1/2 to 1 tbs of organic apple cider vinegar.
Stir and fill with chilled filtered water.
You can add Stevia or honey to taste.

Thanks for reading!
Have a great week and be kind.

Sunday, July 26, 2015

Sauteed Kale and Quinoa with Spiced Chick Peas

Kale and Quinoa with Spiced Chick Peas

Here's a quick and energizing lunch or light dinner recipe.

Quinoa is a quick-cooking, gluten-free grain known for its amount of protein.
But it is not the amount of protein, but the type of protein.  Quinoa has the perfect balance
of all nine amino acids essential for human nutrition. Though common in meats, it is rarely
found in plant foods.  Quinoa also offers a good dose of fiber and iron.  It comes in a rainbow 
of colors, but most commonly in white(fluffier), while red and black have a crunchier texture.

Prepare the amount of Quinoa you want according to directions.
(leftovers can be eaten with a combination of fruits or veggies)
When it's done, set aside and let the Quinoa cool.

Rinse and drain a 15 oz.can of chick peas.
In a small skillet, heat 1 tbs of olive oil.
Chick peas
2 tbs lemon juice
1 tsp Braggs amino acids(soy sauce)
2 tsp smoked paprika
2 tsp cumin
1 tsp garlic powder
1/4 tsp cayenne pepper
1 tsp maple syrup
Stir until well coated and warm.

In another larger skillet;
Heat 2 tbs olive oil
Add sea salt and pepper to taste
Add 4 cups chopped organic kale
Stir kale until coated and wilted.
The kale will wilt and shrink as it warms.

In a large bowl combine Quinoa, Kale and top with spiced Chick peas.
I always add sliced avocados on top!
Quick and easy!

My daughter creates a delicious Cold Raspberry Sorbet Lemonade with hers.
In a tall glass add 2 scoops of Raspberry Sorbet and fill with  Raspberry Lemonade


Back on June 7th I did a post on Iron Cowboy James Lawrence.
He was attempting to do 50 Ironman distance races in 50 consecutive days in all 50 states.
Yesterday July 25th he did it!!

Have great week.
Be kind.

Sunday, July 19, 2015

Dessert Waffle

Dessert Waffles

Most everyone loves dessert, and most love waffles. 
When the weekend comes,  family breakfast choices change from oatmeal, multi-grain cereals, or fruit bowls to something different.
  Like, breakfast tofu/potato scrambles, or blueberry pancakes, etc.

I believe dessert can be eaten at any time of the day!
This morning we had dessert waffles.
You do need a waffle maker for this recipe, but you should have one any way.
This is a good excuse to purchase one.

For your toppings:
To make coconut whipped cream,
put a small metal bowl and whisk in the freezer for about 20 minutes.
When chilled,
The cream off the top of 1 can of chilled coconut milk (not lite)
Refrigerated Coconut milk forms a 2/3 can of cream. DO NOT SHAKE OR STIR THE CAN
1 tsp vanilla extract
1 tbs powdered sugar
Put all in the chilled metal bowl and whisk until creamy.

Chocolate Ganache:
1 cup of semi-sweet chocolate chips
1-2 tbs non-dairy milk
Melt it in a double boiler, stirring constantly.

I use a recipe from "Thug Kitchen"

2 cups almond or your favorite nondairy milk
1 tsp. apple cider vinegar or lemon juice
1 1/2 cups organic cornmeal
1 cup all-purpose or whole wheat flour
2 tbs brown sugar
1 1/2 tbs baking powder
1/2 tsp salt
1/8 tsp cinnamon
2 tbs oil ( grapeseed, olive or safflower)

Heat your waffle iron

Mix all dry ingredients in a bowl and
slowly stir in milk, oil and cider vinegar until blended.
Pour mixture on iron and cook accordingly.

Top your waffles with your favorite berries, 
covered with ganache and a spoonful of whipped cream!
Add walnuts or whatever else you want.
Just to let you know, you can enjoy these any time of the day!

Have a great week and be kind.

Sunday, July 12, 2015

I need a drink!


Of water that is.
Did you know our bodies are approximately 60-70% water.
And our brains are 80-90% water.  That is why it is so important to 
stay hydrated.  During this time of the year we lose 10-15 cups of water daily,
through sweating, urinating,and even breathing. How much do we need to drink
to replace and replenish that what we lost?
It is a good rule of thumb to at least drink half of your bodies weight in water.
(ex. 130 lbs= 65 oz. water)
This alone would not match what you lose during any exertion or exercise.
By eating a lot of fruits and vegetables that are have a high water content.
Watermelon, cucumbers and iceberg lettuce are all 90-95% water! Eat your Water.
I work outside 10-12 hours a day. And in the summer heat, I consume a lot of water.

I don't consume any sports drinks because of all the added sugar and food coloring, etc.
Gatorade is just not like it was in the 70's.
Here is a recipe for my own alkaline-hydrating/electrolyte replenishing drink:

4 cups warm filtered water.
Juice of 1-2 lemons or limes.(oranges work great also)
2 tsp honey or agave.
1/4-1/2 tsp Pink Himalayan salt.
Mix well
That's it!
I put them in a mason jar or BPA free plastic bottle and keep them in my cooler.
It's amazing how refreshed and energized you feel instead of plain water.
Here's a few links to more information:

Here's 2 great podcasts from Rich Roll:

Have a great week.

Sunday, July 5, 2015

Chef Chloe's Grilled Pesto Kale Sweet Potato Pizza

Grilled Pesto Kale Sweet Potato Pizza

If you haven't heard of Chef Chloe Coscarelli, you had better get with it!
She is the author of 3 cookbooks and is opening a new vegan restaurant this summer in NYC. 
She was a winner of Food Networks Cupcakes Wars in 2009. 
She creates the most healthy, amazing vegan dishes you will ever taste!

Our household is a big fan of hers, and love to create her delicious recipes.
A few years back a movie called Julie & Julia, starring Meryl Streep and Amy Adams, was about a blogger who wanted to recreate every recipe in Julia Childs first cookbook and blog about it. Inspired by that movie, Kris and Briana are on a mission to prepare every recipe in Chloe's first cookbook, Chloe's Kitchen.  It has been great, because I love to eat!

Our usual pizza recipe is Chloe's BBQ Pineapple Tofu Pizza, which is awesome!
But last week we tried her Grilled Pesto/Kale/Sweet Potato Pizza. Kris doesn't care for kale
as much Bree and I do, but she couldn't get over how flavorful this pizza was.  It just might take over 1st place as our pizza choice.

We use Chloe's recipes on a regular basis and highly recommend them to everyone.
Please view her website here: Chef Chloe

 Thanks for viewing and have great week! ~Judd


Sunday, June 28, 2015

Watermelon Steak

Watermelon Steak

Since 4th of July is next weekend, I thought I would share a recipe that is all about watermelon.
You can have this as a salad or dessert. 

We make a quick dressing with "Simply Organic" garlic vinaigrette.
You should be able to get this at any supermarket or health food store.

A quick dressing recipe from Gwyneth Paltrow.
Apple Cider Vinaigrette
1 tbs. Dijon mustard
3 tbs. apple cider vinegar
2 tbs. maple syrup
1/2 cup olive oil
sea salt
black pepper
whisk together mustard, vinegar and maple syrup in a bowl.
slowly drizzle in olive oil.
season with salt and pepper.

It is important you use arugula because of its slightly bitter, peppery taste. Combined with
the sweet watermelon, it makes for a delicious blended flavor.
Here's a link to benefits of arugula: Food Facts.
Also some interesting facts about watermelon: Food Facts

Slice a chilled watermelon into 1-1/2" to 2" thick slices.
Cut into "steak-like" shapes.
Top with a hand full of Arugula, sunflower seeds or pine nuts.
Drizzle with a small amount of dressing.

That's it!
Quick, refreshing and very nutritious.
Have a great week.

Next week.......
Sweet Potato Kale Pesto Pizza!

Sunday, June 21, 2015

Father's Day Waffles

Father's Day Waffles

A few weeks back we bought a waffle maker. I love it!
Most hotels have waffle makers on their buffet lines, but the waffle mix is......
I found a waffle mix recipe in Thug Kitchen Cookbook, that is easy, taste great and is nutritious.
If you haven't seen or heard of this awesome cookbook, please check this video trailer.
Beware of the language!

Waffle Mix:
2 cups almond or any nondairy milk
1 tsp. apple cider vinegar
1 1/2 cup organic ground cornmeal(Bob's Red Mill)
1 cup all-purpose or whole wheat flour
2 tbs. brown sugar
1 1/2 tbs. baking powder
1/2 tsp. salt
1/8 tsp. cinnanmon
2 tbs. oil

Mix together the "milk", vinegar and oil in a small bowl.
In a large bowl, mix all dry ingredients and form a "crater" in the middle.
Whisk all together until smooth.
Heat up your waffle maker, coat the plates with oil.
Pour in some batter and cook according to your waffle maker.
This mix makes approximately 5-6 waffles.
Add whatever toppings you like.
Today, I had Earth Balance Spread, with chia seed gel, sliced avocados and maple syrup!

Happy Father's Day!
Have a great week!