•  1 cup walnuts
• 1 scallion chopped
• 1 celery stalk chopped
• ½ red bell pepper
• ½ t sea salt

Mix in food processor or blender until creamy.  Enjoy with vegetables or crackers as a dip, or add to Swiss Chard/Kale/Romaine/Spinach wrap. (we used Swiss Chard -yum)!

This is a favorite of mine. So easy to make and enjoy in your fridge up to 5 days as a wrap, on salad, a dip for veggies or crackers, etc.  Step aside hummus, there's a new gal in town...

Roasted Veggies with Rosemary

•  2 lbs carrots (or combo of sweet potatoes, parsnips, brussel sprouts, etc.)
•  2 T coconut or grapeseed oil
•  2 t dried powdered rosemary, thyme, sage or herb blend
•  ½ t sea salt
•  ½ t ground black pepper
•  1 onion (optional)

1.  Preheat oven to 400 degrees F.  Add oil to roasting pan.
2. Cut carrots into 3-4in lengths, cut lengthwise, and cut again lengthwise (French fry size)
3. Add to roasting pan and toss with oil to coat.
4. Add herbs, sea salt and pepper and toss again
5. Roast vegetables, uncovered for 40 min or until tender and lightly golden turning them after 15-20min
6. Serve warm or cool
7. Refrigerate leftovers and eat within 3 days.

This was one of my favs!  The presentation is so colorful and the taste, amazing! The purple and red carrots I found at the Farmers market made it not only sweeter, but really fun.  The yams are so sweet in this dish as well. Brussell spouts, no more bad rap for you my high-protein friend.  And the parsnips were a treat for those that never prepared them before.

Grilled Portobello

•  2 portobello mushrooms
•  2 ½ T oil (coconut, grapeseed, non-gmo canola oil)
•  2 T chopped onion
•  2-3 garlic cloves, chopped
•  1 ½  T balsamic vinegar
•  Herbs/spices (optional) 

1.  Clean mushrooms and remove stems. Place caps on a plate with gills up.
2. In small bowl, combine oil, onion, garlic, vinegar, herbs/spices.  Pour mixture over the mushroom caps and let stand for 1 hr
3. Grill over hot grill for 10 min. Serve with quinoa, brown rice, etc

The quinoa was a nice light option to serve with the portobello. Extra juice from the mushrooms went nicely as a sauce for the quinoa.  These puppy's are filling!

RAW Sweet ‘n Tangy Brownies

• 2 cups Raisins
• 2 cups Walnuts
• ½ cup Raw Cacao Powder (doesn't have to be RAW)
• 1 cup Dates (soaked 20min)
• 1 Lemon (or orange)

 Put raisins in walnuts in food processor and mix until it sticks together nicely.  Add cacao powder as you mix further.  Put mixture in shallow 9x9 pan.  Put dates and peeled lemon into food processor and mix.  Add to top of pan.  Refrigerate and enjoy. 

This desert was a big hit!  Sweetened with fruit, it's healthy enough for breakfast!

Plant Foods (limited meat and dairy, MORE fruits & vegetables)

Plants have anti-inflammatory and antioxidant properties that can help our bodies deal with pollution, chemicals, radiation, etc.  Plant foods also assist the immune system to fight the abnormal cells.

Cruciferous vegetables are your best friend in cancer prevention.

Green leafy vegetables as well as brocolli, cauliflower, bok choy, and cabbage are included in this yummy family.

Garlic and onions, oh my!  

Both linked to reduction of some cancers.  Garlic stops cancer from growing and boosts your immune system!  Prepare garlic and onions during the last few minutes of cooking to retain the active ingredients OR use raw in salad dressing, dips, or sauces.

Cooked Tomatoes

Cooking tomatoes allow the body to absorb lycopene which has anti-cancer action. This little friend is also found in “pink grapefruit, watermelon, and guava.” Choose fresh organic tomatoes or those found in a jar.  Since tomatoes are acidic, they will eat away at the lining in cans which may cause health issues. Stay away from canned tomatoes!

Shiitake, Maitake, Reishi

We are still speaking English here.  These are mushroom power houses with amazing health benefits including anti-cancer properties. Try to replace your button mushrooms with one of these to spice up your immunity. 

Flavonoids have anti-cancer effects.

Find them in red/purple/blue fruits like “red grapes, cranberries, blueberries, and pomegranates.”

Weeds - Bring weeds into your plant family too!

Dandelion and stinging nettle are two herbs that have amazing health benefits.  They can be prepared as food or as a tea.  Essiac is an herb blend that has been known to kill cancer cells in clinical studies. 

Green tea – do you need to be reminded again? 

Black, green and red teas have been linked with a reduced risk of “gastrointestinal, pancreatic, bladder, prostate, ovarian, uterine, and breast cancer.”  In lab tests, green tea “inhibits cancer cell formation, proliferation, invasiveness, and metastatis and provokes cancer cell death.”  Need we say more? Drink your green tea!  3 cups daily.

Tumeric has amazing anti-inflammatory and anti-oxidant properties as well as polyphenol cancer fighting properties. 

Throw some turmeric in that next warm meal or put a teaspoon in your smoothie.  Curried vegetables often have lots of turmeric so eat up!

Milk thistle falls into this polyphenol category as well. 

Grind it fresh and sprinkle on food or put in your smoothie.  This also just may be the best liver herb to boot!

 Eating right is VERY important to good health.  There are other factors however that are worthy of mention: getting enough sleep, regular exercise, managing stress, emotional well-being, avoiding cigarette smoke, and regular cancer screening tests.  Be well in 2012 and for all your living years!

This information was sourced and summarized from Herb Companion.  read more here

Southwest Sweet Potato Salad

2 lbs Sweet Potato or Yams and/or red potatoes

½ cup chopped Onion or Leeks

½ cup chopped Celery

1 ½ cup Corn

½ cup chopped red bell pepper

1 can (15oz) Black beans (rinsed, drained)

1 jalapeno pepper seeded, chopped

½ cup fresh Cilantro

Dressing

¼ cup Veganese

¼ cup oil/balsamic dressing

2 T Dijon Mustard

Splash Braggs Amino Acids

Instructions:

Boil or steam potatoes (not too soft), cool, cut in cubes

Sauté’ onion & corn in skillet

Add all ingredients to potatoes, toss gently

Mix dressing in blender or using whisk and pour over salad. 

Chill 1 – 24 hrs.  Enjoy!

Rainbow Curry with Swiss Chard

1 T oil (grapeseed, coconut, peanut) in pan

Add onion, garlic, ginger, to oil at 300 degrees, sauté’

Add 1 T curry paste, cook 1min (or other spices)

Add 14oz coconut milk, splash Braggs Amino Acids (soy)

Add carrots, cook 5 minutes

Add purple cabbage, red peppers, zucchini, green beans, eggplant, broccoli, cauliflower, cooked potatoes/yams… Cook 15min uncovered (sauce gets thicker)

Add green leafies (kale, swiss chard, spinach, basil), stir, add lid, steam 2-3 min

Add mushrooms, tomato last if desired

Serve with Quinoa (or brown rice)

Vegan Chocolate Chip Brownies

1 (16oz) salted almond butter or peanut butter

1 banana (or 2 eggs)

1 cup agave nectar (or other sweetener)

1 T vanilla extract

½ cup cacao powder

½ t sea salt

1 t baking soda

1 cup dark chocolate chips 73% cocao (without milk)

Instructions:

Blend almond/peanut butter until smooth with hand blender

Smash banana with fork and blend in

Add agave, vanilla, blend

Add cacao, salt, baking soda, blend

Fold in chocolate chips

Grease 9x13 pyrex baking dish

Bake 35-40min at 325degrees

Our busy lives have moved American’s into finding convenient ways to feed our families.  Mass corporate farming methods and government subsidies on meat has allowed consumption of animal products to be inexpensive and convenient for our needs.  The mass corporate farming methods and our busy lives has moved Americans into a diet that is simply killing us!

Some facts on the subject:

• 2/3 of us are overweight
• Cases of diabetes is exploding including children
• 50% take at least one prescription drug
• Heart disease, cancer and stroke are the leading causes of death in the US.
• 90,000 cows and calves slaughtered every day in the US
• 14,000 chickens killed every minute
• Steak in the grocery store would cost $90/lb if it wasn’t for government subsidies.
• In 2000, 89% of ground beef tested contained E. coli.
• Because of the mass farming, animal waste is no longer fertilizer, it is out of control and deadly. And, it shows up in the meat.  Factories have been built to band-aid this issue adding ammonia to the meat in order to kill the feces, E coli, etc.
• Cows that eat grain (vs. grass) give an unhealthy balance of Omega 6 (vs. omega 3) which is linked to cancer.
• Hormones are used for plumping up animals.  Hormone use in animals we eat have been linked to:
  • early onset of puberty in girls,
  • developmental problems,
  • reproductive issues,
  • development of breast, prostate and colon cancer
• Anti-biotics are required to keep the animals free of disease in the crowded conditions.  Our healthy intestinal bacteria get wiped out with increased antibiotic consumption and we are less able to fight off disease.
• Animal protein specifically dairy is chief cause of osteoporosis
• Milk and meat contains phosphorous and when combined with calcium prevents absorption.
• Dairy free countries have the lowest rates of osteoporosis.
• 50% less bone loss found in those with a vegetarian lifestyle.
• Great calcium sources that your body identifies with include: leafy greens, beans, and sea vegetables

Evidence shows that a whole food plant-based diet can prevent, and in many cases, reverse degenerative diseases including: heart disease, cancer, osteoporosis, arthritis.  Research shows that the standard American diet, including 20% animal protein, grows cancer cells.  Consuming plant protein does just the opposite.

Much of this information is alarming.  It may or may not convince readers to rid their diets of animal products, but it may give thought to the amount we consume on a daily or weekly basis.  Taking small steps and having patience may help ease any changes you feel you want to make.  For some, reducing meat/dairy consumption by at least one day /week is a good first step.  Paul McCartney started “Meat Free Monday”  for awareness onto health ramifications and the impact it puts on our planet.  Another good step forward is choosing organic meat and dairy to avoid the overuse of hormones and anti-biotics.  Consider loading your plates with veggies, rice, beans, squash, sweet potatoes, etc. and a much smaller portion of meat or none at all.

In the words of Albert Einstein, “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet”

Related articles

• Forks Over Knives (alternativelivingforthexygeneration.wordpress.com)
• My Vegan Journey (truebalancewellness.com)
• Forks Over Knives from True Balance Wellness (truebalancewellness.com)

The Green Smoothie was to show how easy it is to get some great nutrients quickly.  Lemon juice is great to cut the bitter greens a bit.

Green Smoothie Staple

• Greens (arugula, spinach, or other)
• Lemon juice
• Fruit (Apple, Banana, Blueberries, Strawberries, etc.)
• Coconut Milk
• 1t Tumeric (anti-inflammatory)
• 1 T Maca Root (hormones, energy)

The "hearty" quinoa salad was to show how to make salad hearty.  I don't know about you but if I order a greens salad in a restaurant, I'm not satisfied.  Many beginning vegans don't find fruits and veggies filling enough.

Hearty Quinoa Cabbage Salad

• Quinoa (prep ahead of time, cool)
• Beans (garbonzo, or other)
• Green and Purple Cabbage
• Onion or leeks
• Carrots
• Arugula or Spinach or other greens
• Cilantro or Parsley or Lemon Basil
• Seeds or nuts (walnuts, pumpkin seeds, almonds, etc)
• Avocado
• Tomato

Dressing:

• Splash Lemon Juice
• 1/4 part Braggs Amino Acids
• 3 parts Olive Oil (or grapeseed)
• 1/2 part Balsamic Vinegar (or other vinegar)

Enjoy these yummy spring rolls with peanut sauce.   Use whatever veggies, rice, etc. you have laying around.  The mint leaves really makes it good.  Of course the peanut sauce is to die for.

Veggie Spring Rolls w/ Peanut Sauce

• Rice paper (Asian grocery store)
• Cabbage (purple, green)
• Carrot slivers
• Mint Leaves
• Avocado
• Brown Rice or quinoa

Dressing:

• Peanut Butter
• Braggs Amino’s or soy sauce
• Sesame Oil
• Rice Vinegar

Soak rice paper in warm water for 30 seconds or until flimsy.  Put whatever ingredients you want in them(ideas above) and wrap them like a burrito.

Had to introduce eggplant as I had bussels of them coming out of the garden.  This was a favorite from the guests especially those that never cared for eggplant.  Don't cook too long just enough to soften the eggplant.

Grilled Garlic Eggplant

• Eggplant peeled and sliced ¼ inch (can substitute portabella)
• Onion (sauté on stove w/ one clove garlic)
• 1/3 cup Coconut Oil or grapeseed
• 2-3 dashes Balsamic vinegar
• 1 Garlic clove
• Fresh Basil chopped
• Rosemary
• Oregano

Saute onions in pan.  Make paste with oil, vinegar, garlic and spices.  Grill/Fry eggplant slices in pan with saute’d onion.  Spoon paste on eggplant slices.  Med/low heat, let cook for 10min.

bon appitit!

There are other advantages besides the nutrition and carbon foot-print to buying local.  Buying locally-grown food supports healthier eating by eating foods in season.  Humans and Mother Nature are more in sync than most think.  There is a certain harmony to eating locally grown foods in season.

Another advantage to buying local is direct communication with the food growers at the local markets.  Farmers know if we are looking for organically grown food or perhaps beef from cows that are grass fed.  Farm visits are often an option as well.  Local farmers can get information directly from the consumer and make appropriate changes.  Contrary, food manufacturers and growers that are thousands of miles away often only make changes after there is noted market share loss.

In addition, local non-chain restaurants have an option to use locally grown food.  Eating at these restaurants not only helps the restaurant bottom line, but the farm as well.  And as more support is given to these restaurants, more people can be employed at the restaurant and farms, growing, harvesting, delivering food, and working at the markets.  The local economy can continue to thrive as demand increases locally and more jobs are created.

As consumers make better health choices, better choices for the environment by buying local, demand for local food in Arizona will change.  Supporting our local farmers, restaurants, and the like, not only makes good economic sense, it makes good health sense.

I try to keep a very simple approach to my philosophy of healthy eating.  If it comes out of the earth naturally without chemicals or pesticides, and it is sold in its recognizable plant form, then it may be good for my body.  If it comes in a cardboard box that has a several year shelf life, it is likely not good for my body.  Most people understand this concept but few follow it.  Busy lives and the abundance of convenience items have taken us away from healthy food preparation.  In addition, a lower level of meat and dairy in your diet (no fiber) and higher levels of plant-based foods seem to make sense.

After seeing the documentary “Forks Over Knives,” my husband Rich said that he wanted to try this “vegan” thing for 30 days.  We watched several food documentaries over the years that showed how poorly animals are treated, the antibiotics and hormones we get in our meat, as well as the detrimental effects of the environment from raising livestock.  But “Forks over Knives” was different for Rich.  It focused on the health aspects of eating animal foods including meat, dairy, eggs, and fish.  The data, clinical studies and overall information was undeniable even for my meat-eating husband.  In short, the studies showed that a 20% animal protein diet (meat, cheese, milk, etc.) caused cancer cells to grow in the body.  Plant protein had the opposite effect.   Animal protein is also the main cause of osteoporosis.  That’s right, drink more milk and INCREASE your chances of getting it.  What, we were lied to?  Shocking I know!  Calcium found in leafy greens, beans, sea vegetables, and sesame seeds are the way to go as the calcium is more absorbable by the body.

Preparing vegan meals can be very satisfying AND easy.  It also can save you money not buying meat (especially if you currently buy organic meat without the anti-biotics, hormones, and gmo corn feed).   Our new plant-based staples include whole grains (fuel the body so well), beans, lots of vegetables including squash, potatoes, tofu, fruit, coconut milk/yogurt/ice cream.  We usually make a big pot of rice or quinoa that we use in dishes during the week.  Rice takes 50min to cook and don’t you dare use that minute rice stuff.  Add organic beans (good protein, complex carbs among so many other goodies), onions, garlic, spices and any vegetables that look good to you.  Organic tofu adds a nice touch and extra protein.  Add some cooling tomatoes or avocados to top the dish.  And instead of salt, Braggs Amino Acids, which tastes like soy sauce, is a natural alternative for flavoring dishes.  It is a staple on our dinner table.  Use the leftover rice to make a stir-fry, add to a soup, or heat up with some sweet potatoes, eggplant or marinara.  I add leftover cold rice/beans to garden salads to add some meatiness and extra wholesome calories.  Nuts, seeds and dried fruit also add a punch to the boring salad.  Vegan or not, if you are not eating one big salad every day, you’re likely not getting the cancer-fighting, fat-eating, immune-boosting, nutrient-rich vegetables your body needs on a daily basis.

Spend the extra money you’re saving by not buying meat to buy organic produce.  Organic foods have shown to have substantial amounts of more nutrients that the non-organic produce.  You can relieve your body of pesticides, chemical fertilizers, genetically modified organisms, etc. that your body does not know how to process.   Studies are showing that the genetically modified foods we’ve been eating for the past 15yrs are causing serious issues to our health.  Some countries have already eliminated all GMO foods.  Join the bandwagon to get the US to the tipping point.  Our government will not help us but the people buying the food can.  You may save mucho money in medical bills later on.

We have been on a 100% plant-based diet now for over 3 months.  Rich had sinus issues before beginning the new vegan lifestyle.  His health began to improve a few weeks into it as his immune system began to free up the long hours it was spending on trying to identify and digest this stuff we call food.  We are both doing very well and I am convinced that a plant-based diet not only heals us physically but seems to bring peace to the spirit.  I am personally grateful to be compassionate with the animals on our earth.

If you are interested in trying a healthier lifestyle and moving toward a plant-based diet, I recommend the book, The Kind Diet by Alysia Silverstone.  I am also starting a Tuesday luncheon group where we learn about our food, cook a healthy vegan lunch and eat.  I would love to have you!  Please respond to my blog with any comments you might have whether you are a loyal meat-eater, a wanna-be vegan, or just need to vent.  To your health and longevity…

Being present means not thinking about past events or future plans, but rather living each moment, in the moment, as it comes.  Relaxing our minds from the past or future can be challenging in itself.  So, this begs the question, can we also be present in the company of others?

We often speak of past events sharing them with friends and loved ones.  For example, we may be telling someone of an experience that happened earlier that day, a week ago or even years ago.  As a listener, it is common practice to cordially listen as someone raves about a positive experience or perhaps rants about a negative one.  It is even common to be “courteous” and offer sympathy or excitement during the story-telling.

Why do we feel the need to do this and who are these stories benefitting anyway?  The stories are likely NOT benefitting the listener.  There are times that others will learn from a past event of another as they may be indirectly involved in it.  In this case, it may be beneficial to the listener, but most often, the story-teller is looking for some kind of validation from telling their story.  Perhaps they want someone to be proud of them for something they did or they are looking for sympathy for something that happened to them.

Speaking about past events can be even more detrimental than simply thinking them.  When story-telling occurs, we are not only living in our past, we are taking the listener to our past as well.  And as a listener, it is wise to realize that these past events are not even ours to own!  Both the story-teller and the listener are losing out on creating new moments in their life as this story is told.

So what can we do?  Aim to get full satisfaction from each experience as you experience it.  This may include fully enjoying a positive interaction with another or perhaps learning from an event that occurred.  If you truly embrace each experience in the moment AND you feel comfortable in your own skin (no need for validation), then there is little need to tell others your stories.

This does not mean that we should never share our life experiences with another.  But it does mean that we can become more conscious of what we choose to share and why we may want to share it.  Remember, telling others your stories is usually not for the listeners benefit.  Both the story-teller and the listener are kept from creating and experiencing new moments every time we think, speak, or hear of a past event.

So next time you catch yourself doing the story-telling, ask yourself, what benefit am I getting from reliving this experience?  Can I be satisfied with the experience of it without telling another?  And if I still want to tell my story, is it important enough to keep the listener from experiencing their own life moments?

We may still enjoy sharing our occasional stories but perhaps one moment at a time, we can live life in each moment.   Savor the added silence as you practice your way to more balanced, soul-connected relationships.  And find that journal for a good transitional listener.

please add your comments. I would love to hear your experiences on this subject...

• 1 gallon 10% Vinegar *
• 3 tablespoons of orange oil (homemade or purchased as Zep’s Heavy Duty Citrus Degreaser or any cleanser with D-Limonene – found at Home Depot)
• 1-2 drops Dr. Bronner’s Peppermint Soap or Dawn Dishwashing liquid

Put ingredients in plastic heavy duty spray bottle, shake up and spray directly on anything you want to eliminate.  DO NOT spray on anything you want to live!!

*When handling vinegar, wear protective eye wear, a mask, gloves

Forks Over Knives is an important documentary based on extensive investigation and studies done regarding what we eat and the association of degenerative diseases like “heart disease, type 2 diabetes, and several forms of cancer.  For example, the documentary shows alarming studies linking animal-based protein and cancer.

Whether the documentary has you questioning all of your eating habits or not, it is simply information that can greatly affect your health and that of your family.  This film is currently in theaters.  Check it out and blog with me about your new awareness and what changes, if any, you plan on making in your lifestyle.