Day 10 - What’s wrong with meat?

“Avoid as many animal products as possible.  The vast majority of major publications regarding disease prevention and reversal support this, and in the healthiest parts of the world, animal (whether it flies, swims, runs, jumps or slithers) and dairy consumption is nowhere near the epic proportions reached in the Western diet.  Eliminate animals and animal products from your diet for optimal health.” – Dr. Todd Pesek, Eat Yourself Super

The US Department of Agriculture (USDA) just revoked support of “Meatless Monday,” a campaign encouraging people to observe one vegetarian day a week.  The reason?  The National Cattlemen’s Beef Association got mad.

Now wait a minute, last time I checked, wasn’t it the USDA that is supposed to be inspecting the products and making sure our food is fit for human consumption?  So, the USDA reneged because the cattle companies got mad at them?  Whoa… who’s in charge here?  Are you still feeling like they care about your health?

The US Department of Agriculture said originally:  “The production of meat, especially beef (and dairy as well), has a large environmental impact. According to the UN, animal agriculture is a major source of greenhouse gases and climate change. It also wastes resources. It takes 7000 kg of grain to make 1000 kg of beef.”

So even the USDA recognizes that meat is detrimental to the environment (well, until they got yelled at.)  I’m sure you’ve heard rumors of the conditions in the slaughterhouses and the constant mistreatment of the animals.  I’m going to spare you on that (for now) and move on to our health.

Eating meat and animal products leads to a great risk of cardiovascular disease and stroke, contributes to arthritis pain, increases cholesterol, and has been linked with not only causing cancer, but also for serving as fuel when cancer already exists.

Every time you consume factory-farmed chicken, beef, veal, pork, eggs, or dairy, you are eating antibiotics, pesticides, steroids, and hormones:
“Half of all the antibiotics made in the United States each year are administered to farm animals, causing antibiotic resistance in the humans who eat them.  A study at the University of California Berkeley linked eating beef to urinary tract infections (UTIs) in women.  It just so happens that the most common infectious disease in women is UTIs.” – Skinny Bitch 

Feeling proud about eating only “white meat” and maybe “the other white meat?”  These were slogans invented by the meat industry.  Chicken has just as much fat and cholesterol as beef.  It hides in the muscle.  It might even be worse; eating chicken and fish has been linked to colon cancer.

Fish alternatives that contain essential fatty acids, vitamins, minerals, and protein: flaxseeds, pumpkin, sesame, sunflower seeds, nuts, soybeans, fruits, vegetables, leafy greens, soy products, and whole grains.
And as if Mad Cow Disease and tainted meat aren't scary enough, did you know that there is fecal matter in half or more of all chicken?  Skinless was even worse than skin-on.  Kathy Freston Investigates:  There's Poop in our Chicken Meat! 

What about protein?  Will I get enough?
It’s a myth that vegans don’t get enough protein.  There are many cases of disease caused by getting too much protein, but it’s exceptionally rare to not get enough.  Just make sure you are eating beans, lentils, nuts, whole grains, and seeds.

“A portion of meat may have a high density of various essential amino acids, but it also has loads of saturated fats.  Proteins from legumes and grains, on the other hand, can deliver an equal number of amino acids with little saturated fat.”  Plus, vegetables are high in fiber, where animal protein has none, and high in vitamins and minerals (again, meat has none.)

There's always the argument:  “Man is superior.  That is why I eat animals.  Because I can – we’re at the top of the food chain.”

Interesting.  “If you study animals in the wild, you will note that they do not rely on anything other than their natural hunting ability, speed, strength, claws, teeth, and jaws.  They have no tools or weapons.  Now look at yourself.  Look at your flimsy fingernails in comparison to an eagle’s talons.  Look at your flat, blunt teeth compared to a lion’s fangs.  Compare your speed and agility to that of a tiger.  Compare the strength of your jaw to a wolf’s  Imagine yourself trying to run after an animal, catch it, and kill it using your bare hands, fingernails, teeth, and jaws  Not only would you look ridiculous, but you’d probably get your ass kicked, too.  And even if you were successful, envision yourself feasting on the kill without the aid of an oven and silverware.” – Skinny Bitch

I know it was a lot of info, but this was just a teaser.  The more I read, the more considerable the evidence grows that we have been fed dangerous lies, hormones, chemicals, and complacency.  There is SO MUCH more to this – the science, the studies, the specific chemicals, the acidity of meat, the diseases spread by tainted meat, the hormones released by terrified animals, all of the health complications linked to meat, the profit of an industry leading to loss in our health, the environmental devastation.  It’s all preventable.  If you are interested in learning more, I would recommend the following:

The Kind Diet by Alicia Silverstone – she’s even kind to you as you read it.  Her recipes are awesome.  Highly recommend.

Skinny Bitch by Rory Freedman and Kim Barnouin – a no-nonsense approach.  They tell it like it is and sometimes that’s what we need to hear.

The Engine 2 Diet by Rip Esselstyn – Son of Caldwell B Esselstyn, Jr., MD, who conducted ground-breaking research at the Cleveland Clinic in reversing heart disease through a plant-based diet.  He’s been a professional triathlete and is currently a firefighter.  He has great advice, scientific evidence to back his claims, and even an exercise plan to go along with eating plan and recipes.  A good one to give to your male friends; he makes being vegan sound very manly and cool.

21-Day Weight Loss Kickstart by Neil D. Barnard, MD – He’s one of the ones that all these other folks quote.  Solid information and meal plans.

The Blue Zone: Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner  - Interviews with people in the “Blue Zones” along with advice and conclusions drawn based on research.  Good stuff like “Walk six miles a day”, “laugh often”, “find the meaning in your life and live with joy”, as well as dietary advice.

The Quantum Wellness Cleanse: The 21-Day Essential Guide to Healing Your Body, Mind, and Spirit by Kathy Freston – I think you know a bit about this one by now.

Food, Inc.  – This is a very lively documentary that held my interest the whole time.  It’s fast-paced, fascinating, and not your usual documentary.  Check it out.  You don’t even have to read.

I’m still reading and will keep you posted!

Leftovers would make a nice breakfast.

A light and lovely recipe:  Avocado Fruit Salad

1 cucumber
1 avocado
7 strawberries
1 apple
Juice of ½ lemon
1 TB basil
½ tsp salt or to taste

Dice, Mix and Enjoy!  It tastes like summer.

I just made this up today.  Thanks to Colleen for showing me that basil and apples go well together – turns out, basil makes strawberries sing, too!

 
Note: Apologies to my international readers that most references are to the USA.  I need to get more international reading material!  Then again, I'm pretty sure it's the USA's fault for spreading this garbage around the globe...

Day 9 – A Surprising Obstacle

Hopefully, your initial cravings have passed, along with any withdrawal symptoms.  Now is a good time to pause and give yourself a big hug (it’s possible and it feels really nice!  Try it for real!)  You should be so proud – I am.  It’s been over a week that we have eliminated alcohol, animal products, caffeine, gluten, and sugar- staples that “can’t be lived without” for many.  This is hard core.  And we are rockin’!

My husband, Vida, and I went on a short retreat to The Lodge at Geneva-on-the-Lake – WINE COUNTRY!  Luckily, Vida decided to give up drinking with me in support of the cleanse.  That helped.  I think we were the only sober adults in the whole place!  At the pool, we saw people carrying beer and frozen drinks from the refreshment stand.  Instead we sipped on water, then went for a six- mile bike ride.  At dinner, we watched people, sipping elegantly on their wine at the beginning of the evening (while I felt a bit envious), then stumbling and slurring by the end (when I felt a little better.)   The next day, we remarked to each other how that was the first time we had been there and not drinking.  At the risk of sounding like an after school special, I’m going to venture to say it was better.  I was able to be present and enjoy every single moment: the sun on my skin at the pool, every color in the gorgeous sunset, the lake view and breeze as we biked, every bite of the delicious food.  

Alcohol was not the only temptation.  There was an omelet station for breakfast (my favorite!) and the cheese in Vida’s omelet started looking lasciviously at me and purring my name.  I told the omelet, “Back off!  I feel amazing and nothing is worth giving that up.”

Luckily, there were even a couple of vegan options on the menu – a marinated tofu stir-fry and a black bean burger (which I ordered without the bun, but indulged in the guacamole!)

As we were watching the sunset and I was sipping on my sparkling water with lemon, Vida ordered an ice cream sundae.  I was feeling very smug that I would be just fine, when the waitress, who had astutely noticed me ordering vegan items, mentioned that there was fresh raspberry sorbet.  No dairy.  But sugar!  I thought, “no,” but somehow my lips said yes and it appeared before me moments later.  Well… it was delicious.  I ate only half of the one little scoop and savored every bite.  What was really interesting was the sugar buzz that happened to me after!  I was slap-happy and giggling non-stop for about an hour, then suddenly, as the fun was just starting, the sugar crashed and I was sleeping.  I even had a bit of a headache the next morning.  I never realized that sugar had such an effect, so it was an amusing experiment.

I had a fortified wall up against the things that I know tempt me the most (coffee, cheese, eggs, wine, bread, pasta) but I fell in a moment to sugar, when I’ve always been one who can pass on desserts without too much trouble.  Surprise!

I’m going to take my own advice and not beat myself up about it, but instead be proud of all the other temptations that I was able to vanquish.  And now today is a new day.  I’ve also decided that I’m in it for the long haul and this is how I would like to eat for the rest of my life.  I already feel better than ever and it’s exciting.

I struggled with sharing this slip up, in fear that you will now throw in the towel, declare me a fraud, and stick your face in a chocolate cake with a side of beef.  I can hear your now happier body shouting, “Please don’t!”  Hopefully you will be even stronger than me.  But if not, get back to it on the next meal and take note of how your body reacted.  I’ve been giving this advice and meaning it, but never thought I would have to listen to it!

Meditation:
“Throughout the day, I will say to myself with eyes closed, I examine myself.  I will always be challenged by various situations-relationship conflicts, stress at work, drama with my kids- and thus experience feelings that are uncomfortable.  All of this provides the friction necessary for my personal growth.  If everything went along swimmingly all the time, I would never have the opportunity to stretch myself, or work at pushing through the obstacles that keep me stagnant.  In order to keep moving forward, I can step back from the feelings and examine them, noting how familiar or repetitive they are… As I now see it, the purpose of my life is to grow and awaken to the powerful potential that is within.  My most sacred mission is to focus on moving through the places that hold me back.”

I added green onions.  Mine was a little too brothy, so I reduced the liquid in the recipe below.

Comfort Food - Sweet Potato, Lentil, and Chickpea Curry
Since this is cooked in the slow cooker, the ingredients get gooey, but retain the nutrients.  Delicious!
If you don’t have a slow cooker, make it like a stew and simmer for at least an hour or two.

1 cup dried, split chickpeas
1 cup red or brown lentils
3 cups water (or more depending on what package says for chickpeas and lentils)
2 teaspoons pure chile powder
1 teaspoon turmeric
1 sweet potato, peeled and diced
1 can diced tomatoes
½ cup coconut milk
Salt to taste
¼ cup cilantro (optional)
1 jalapeno chile, seeded and diced small (optional)

1. Put chickpeas, lentils, water, turmeric, chile powder, sweet potato, and diced tomatoes in slow cooker.  Cover and cook on low for 6 to 8 hours, or until chickpeas and lentils are tender.

2. Remove the cover and gently stir in coconut milk.  Add salt to taste and also sample to see if you should add more turmeric & chili powder.  Cook for another ½ hour to an hour.

3. Serve and top each serving with one tablespoon of cilantro and a bit of chopped jalapeno.

Day 8 – Since we don’t live in a bubble…Tips for dining out, busy days, & travel

Though it’s best to have stability in your schedule during this cleanse, it’s likely you’ll have busy days, travel plans, dinner parties, board meetings (that’s a wink to my friend in Cincinnati.)  So when you go on that vacation that was recommended yesterday...

 

Some advice:

• Take nuts with you wherever you go.  I like to bring pistachios, almonds, and/or peanuts.  Nuts are high in protein and though they are high in fat, it’s unsaturated (heart-healthy), helping you feel fuller longer.  Plus you eat less when you finally get to your meal. 

“Women in a Harvard School of Public Health study who ate five or more 1 ounce servings of nuts per week actually saw a 30 percent reduction of risk for type 2 diabetes compared with those who did not eat nuts regularly.  Besides protein, nuts also deliver healthy doses of magnesium, fiber, and zinc.” – Kathy

• When you know you’ll be gone awhile, bring some fresh fruit along.  Apples are high in vitamins C and A, calcium, and dietary fiber.  Granny Smiths are the best because they are the lowest in sugar content.  If you forget your fruit, you are usually never far from a grocery store.  Pop in for some (preferably organic) fruit.

• The Hoppin' John Salad from day three also travels well.  Add some crushed walnuts after reading all the info above on nuts.

• It is possible to find vegan, gluten-free energy bars that are low in sugar, though I usually tend to steer clear of these.  It just doesn’t feel like food to me.  If you like them, though, they are great in a pinch.

• When eating breakfast out, oatmeal or fresh fruit are great choices.  With oatmeal, make sure you request that it be made with water instead of milk or cream.

• When eating dinner or lunch out, Kathy recommends asking for something made with every vegetable available in the kitchen.  I did this once and was pleasantly surprised to be served a delicious salad with avocado, zucchini, bell pepper, cucumber, tomato, and carrot.  Had I picked one of the boring items listed on the menu, I would have been disappointed.  It never hurts to ask.  You can also typically order a baked potato drizzled with olive oil and/or a large salad on the side.

• If attending a dinner party, let the host/hostess know that you are adhering to a cleanse.  Explain that you are thrilled to be in their company, but would it be okay if you bring something to share that fits your diet?  This avoids misunderstandings and embarrassment once you are there.  People sometimes raise their eyebrows when you pass on dessert, but are typically understanding.  I find that when I attend family gatherings, at least one person is on some kind of diet.  It might even spark some interesting conversation!

And don’t forget – if you’re in a dire situation and you slip up on the cleanse rules, forgive yourself and start again with the next meal.  Your body is already starting to process digestion more quickly.  If you absolutely must cheat, it's most important to avoid animal products, if at all possible.

Since we’re in this together, I’d like to share my favorite salad in the whole world with you.  It takes a while to chop up all of the veggies, but it is so very worth it!  The flavors are unique and dance in your mouth.  Enjoy!

In case you didn't know, “julienned” means sliced in long, thin pieces (I was going to say, "see the yellow pepper in the picture below," but I sliced it rather thick...Still tasted awesome.)

 

Bobby Flay's Chinese Salad with Red Chile Peanut Dressing

Serves 4

¼ cup rice wine vinegar

1 tablespoon chopped fresh ginger (or more)

2 teaspoons chipotle pepper puree or powder (use less or regular chili powder if you don’t like spicy)

1 tablespoon soy sauce

1 tablespoon honey

2 teaspoons toasted sesame oil

½ cup canola oil

Salt and freshly ground pepper

½ head Napa cabbage, shredded

½ head romaine lettuce, shredded

2 carrots, shredded (or julienned)

¼ pound snow peas, julienned

1 yellow bell pepper, julienned

¼ cup coarsely chopped fresh cilantro leaves

¼ cup thinly sliced green onion

½ cup chopped roasted peanuts

¼ cup chopped fresh mint leaves

Chili oil, optional

Grilled lime halves, for garnish

*I have never used the chili oil or lime halves.  I also added ½ cucumber, julienned.

1. Whisk together the vinegar, peanut butter, ginger, chipotle pepper, soy sauce, honey, sesame oil, and canola oil in a medium bowl.  Season with salt and pepper, to taste.

2. Combine cabbage lettuce, carrots, yellow pepper, snow peas, cilantro, and green onion in a very large bowl. 

3. Add the dressing and toss to combine.

4. Transfer to a serving platter and top with chopped peanuts and mint.  Drizzle with chili oil, if desired.  Garnish with grilled lime halves.

- Bobby Flay, Food Network

*This recipe originally calls for shredded rotisserie chicken (2 cups.)  If you are not a vegetarian, but are checking out the recipes, that’s great!  Eating even three more vegetarian or vegan meals each week than you currently do helps to cut down on the environmental devastation caused by livestock.  It also saves you money!  Tofu and beans are 30 to 40 percent cheaper than beef and chicken.

Today’s Meditation:

“I am flexible.”

“As I repeat the words, I feel myself being able to roll with whatever comes my way.  I may have to make do with some quick fixes for food when I am pressed for time.  But there are new foods I am growing to love, and new friends who share my values and interests.”

Day 7 – Chill Out!

“Yes, you have to live your life with all its regular demands, but you also have to give yourself the time and space to heal.” Kathy tells us, "Do what you have to do to keep your life running, but make a point to take some time to rest during the cleanse.”

Your body is extremely busy getting rid of toxins and resetting your digestive system, so go easy on yourself.  You could need a little more rest than usual. 

According to Freston (as well as Ayurvedic practices), your body does most of its healing, detoxifying, metabolism burning, and rebalancing work while you sleep.  Aim for 7-8 hours each night.

• Sleep refreshes the nervous system.

• HGH (human growth hormone) is produced during deep sleep.  Not only is HGH critical for restoration and maintenance of bones, tissue, and muscles, but according to Jillian Michaels, it also helps us build muscle and burn fat.  You must sleep deeply to get the full benefit.

• Sleeping regularly and deeply regulates hormones like adrenaline and corticosteroids, relaxing us.  Testosterone and fertility hormones are secreted while we sleep, as well (upping sex drive).

And here’s a fun fact you can take to the beach: “An annual vacation has been shown to cut the risk of heart attack in men by 30 percent and in women who take two vacations a year by 50 percent.”  Vacations reverse burnout, which is real and very bad for your body.  Any questions?  Now go!

"Homework":
Kathy writes, “Go to bed early with a good book, and sleep in as much as you can during these twenty-one days.” 

In the interest of rest, here’s an easy-peasy dinner: 

Full disclosure: In case you noticed that the pic is a bit grainy...This is a recipe that I’ve made several times and it’s delicious.  The picture is a picture from my Food Network Magazine.  Appropriately as this is rest day, I will be on a short getaway with my husband and we will be dining out.  (That was not planned – very cool how things work out!) 

Mango Black Bean Sweet Potato
15 oz can black beans (drained & rinsed)
1 diced mango
½ cup diced tomato
1 minced jalapeno
2 tablespoons chopped cilantro
2 tablespoons red onion
1 tablespoon olive oil
Juice of 2 limes

Mix all ingredients in a bowl and serve over baked sweet potatoes.  Yum!

How to bake sweet potatoes:  Bake 50 minutes (or until tender) at 400 F (205 C).  Split open, fluff with a fork, and stuff with mixture above.

This is perfect with a salad.  This recipe serves four, so I find that I usually have enough topping to put on lettuce and it pretty much works as the dressing, too.  I like to dice avocado for the salad and add cumin, peanut or canola oil, chili powder, and salt with a little more lime juice as dressing, but it’s not necessary.

Recipe from Food Network Magazine

Meditation:
“Take a few minutes to sit in the sunshine- or in a beautiful spot out in nature- and soak in the beauty.  Look around and see how life thrives without our pushing it to do so.  The trees grow and flowers bloom; day turns to night, the seasons change, and the complex ecology thrives on its own.  Notice how life as a cycle of pushing forward and resting, of action followed by stillness.”

Your body is processing to let go of the old, healing and rejuvenating.

Today, focus on saying to yourself, “I trust the intelligence of my body.”

Day 6 - Drop Your Glass

Raising a glass is the most common way to celebrate and socialize.  So, what’s the big deal?  Why are we giving up it up?



Many health and wellness authors have concerns about alcohol:

“Alcohol…raises the level of hydrochloric acid in your stomach, wreaking havoc on the digestive process.  If you suffer from poor digestion, then your food will not pass through your body properly... To make matters worse, some alcohol (and non-organic wines) still contains urethane, a cancer-causing chemical…And don’t kid yourself:  When you have a hangover, you’re bound to eat shit all day long.”
-Skinny Bitch, Rory Freedman & Kim Barnouin

“Alcohol possesses no nutritional value, it inhibits your body’s ability to burn fat by more than 30 percent, and it’s loaded with empty calories.”
-The Engine 2 Diet, Rip Esselstyn

“Yes, some studies have shown that one glass of red wine a day (or two for men) may be good for the heart.  But that’s only because we’re walking around with meat-battered, stress-stricken tickers, and a little booze helps to relax us, thins the blood, and contains antioxidants.  However, giving up meat and dairy, eating your veggies, and getting some exercise will do all of the above.  Red wine is a pretty extreme “medicine” for a condition caused by extreme foods.”
-The Kind Diet, Alicia Silverstone

Drinking alcohol can move our body into a low-grade fight-or-flight metabolism by raising cortisol (stress hormone) levels.  Additionally, it depletes vitamins B6, B12, and folic acid, which can interrupt REM sleep.

According to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, if you are female and are having even one glass of wine every day, you have a slightly higher risk of breast cancer, compared with women who drink less frequently. 

Sometimes, we drink to loosen up at parties.  I would urge you to give your weird self permission to come out without alcohol.  Why do we have to be drunk to feel free to act how we want?  Of course, you could always be an ass and then SAY you were drinking- save yourself the headache and the health problems.  Just sayin’.

I’ve often used drinking to loosen up/unwind from an awful day/talk to people/have a free stupid pass at parties.  But I’m taking my own advice (and all the professionals above) and hope to chill on drinking in the future.  So, after the cleanse is over, it’s really not a big deal to have a glass of wine occasionally.  But now we know the consequences if we overdo it and will hopefully consider reducing the frequency in which we imbibe. 

So, time to relax with some sparkling water and one of my favorite meals: Pistachio-Crusted Eggplant Cutlets & Quinoa with Roasted Tomatoes & Herbs (same one as earlier post, but with quinoa!)



Pistachio-Crusted Eggplant Cutlets   
Serves 2
1 cup shelled unsalted pistachios (why do they say “shelled” when they mean “unshelled?”)
8 oz oil-packed sun-dried tomatoes, drained
2 jarred roasted red peppers, drained
2 garlic cloves, minced
1 medium eggplant, peeled and cut lengthwise into ¼ inch-thick slices (6 to 8 slices each)

1.    Preheat oven to 375 F (190.5 C) and coat baking sheet with cooking spray.

2.    Blend pistachios in blender or food processor until finely chopped.  Transfer to plate or shallow bowl.

3.    Add sun-dried tomatoes, roasted red peppers, and garlic to blender or food processor (no need to rinse) and puree until smooth.

4.    Spray 1 side of each eggplant slice with cooking spray, and place sprayed-side down on baking sheet.  Spread 2 Tablespoons sun-dried tomato mix on each eggplant slice, and sprinkle with 1 Tablespoon ground pistachios.

5.    Bake 15-20 minutes, or until eggplant is tender and pistachio topping is browned and crispy.

-    Adapted from Vegetarian Times

Quinoa with Roasted Tomatoes and Herbs
½ cup quinoa
1 pound cherry tomatoes
4 cloves garlic, smashed
2 Tablespoons olive oil, plus more for serving
½ cup mixed herbs (basil/parsley/chives)
Salt and pepper to taste
. 
1.    Heat oven to 375 F (190.5 C), while cooking the quinoa according to package.

2.    Meanwhile, on a rimmed baking sheet, toss the tomatoes, garlic 1 TB oil, and ½ tsp salt.  Roast, tossing once, until the tomatoes begin to burst, 15-20 minutes.

3.    Toss the quinoa with the tomatoes, herbs, and 1 TB oil.

Day 5: Move! And ch-ch-ch-choose Chia

 “Recognize that anything worth having is worth fighting for.  Good health, vitality, more energy, more confidence, better sex, great abs, a tight ass- you either want ‘em or you don’t.  You can continue plodding along in your life feeling like you’re not living up to your glorious potential or you can dedicate yourself to creating the life you want.”   Skinny Bitch

As I’m sure you know, exercise has many benefits.  It is better than an antidepressant, sending pleasure hormones to your brain.  According to Dr. Neal Barnard, “Vigorous exercise not only gives you an opiate effect of its own, but also helps you sleep, boosting your resistance to cravings.”  And of course, I’m sure you’ve heard by now that most every study ever conducted on health proves that regular exercise (30 – 60 min, five times a week) can help reverse and/or prevent nearly all health problems, from diabetes to high blood pressure to depression.

I’ve also noticed that I have much more energy the day after I’ve exercised.  Honestly, I believe regular exercise to be one of the secrets of life.  It makes me feel more efficient, my brain processes better, my body hums as energy moves more freely.  I can get exceedingly more accomplished in a day if I’ve been exercising.  Being sedentary makes life feel more like molasses.  If you have missions and adventures that you would like to accomplish in your limited time on this earth, then get that momentum going and keep it going!

Lately, I’ve been running, bicycling, and attending yoga classes.  I am training for a 10K (6.2 miles) in October and to help me climb back up to athletic endurance, I have been turning to chia seeds.  In Born to Run, Christopher McDougall calls chia seeds “Home-brewed Red Bull!”

He continues, “In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone.  As tiny as those seeds are, they’re superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber, and antioxidants.  If you had to pick just one desert-island food, you couldn’t do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on the chia diet, you could probably swim home.”

According to Dr. Todd Pesek in Eat Yourself Super, chia has more calcium than cow’s milk.  Also, an excellent Superfood, chia can stabilize blood sugar, contributing to the prevention and reversal of diabetes.

You can eat the seeds raw, sprinkle into soups or whole grain dishes, or add them to baked goods.  The best way for your body to streamline the nutrients, however, is soaked in liquid for at least 10 minutes.  It forms a gel.

As you can see, the gel is not the prettiest or the most pleasant drink, but it makes a HUGE difference if I chug a glass right before a run.  It makes running easier.  Try it.

If you would like to learn more about chia, as well as recipes and how to make chia gel, the following is a great resource:  http://www.rawreform.com/content/view/345/127/.

If you are sore after a tough workout, drink some chia.  It reduces muscle soreness, which I have not read yet, but my sister-in-law, Jessica, swears by it and I've experienced it myself. 

Now for a treat!  This is the perfect after-exercise snack (or a great way to start the day as breakfast.)  The banana in this smoothie will nourish your muscles and replenish your carbohydrates. 

Fun banana fact:  When running long distances (over an hour,) a banana is a perfect snack for refueling – the high water content keeps you hydrated and the carbohydrates keep you going.  It’s very popular with marathon runners.  “Is that a banana in your pocket…?”

Bananas for Peanut Butter “Milk” Shake

1 Frozen banana, in small chunks

¼ cup chia gel

½ cup almond milk (unsweetened vanilla for now – the chocolate almond milk is wonderful in this but contains sugar)

1 ice cube

1-2 Tablespoons of peanut butter (depending on if you plan to snack on nuts later, if so, have just one)

Blend together.  I pulse a few times, then blend for 30 seconds straight, pause and blend another 15 seconds, then check consistency.  If it’s too thick, add a little more almond milk and blend for 15 more seconds.

You can also add cacao powder or protein powder.

*In today's picture, I added a heaping teaspoon of cacao powder and 2 teaspoons of steel-cut oats.  I put the oats in first, then poured the almond milk and chia gel over so that the oats could soak for about 5 minutes, then started adding the other ingredients.  It was delicious!  If I had more time, I would probably use more like 1/4 cup oats and soak in boiling water, then let cool (or make a bunch to keep in the fridge?)  The raw oats surprised me by disappearing though - I barely noticed them.

It tastes like a milkshake and is my favorite smoothie of all!

Day 4- What’s wrong with gluten?

And what is gluten, anyways?

Gluten is found in grains, pastas, and in most bread.  It gives baked goods a fluffy bounce.  It contains protein, as well as starch or carbohydrates.  Of course, this explains why we love it so much.  You can even find gluten in just about every processed food.

Many people don’t tolerate gluten well, but have no idea.  According to Freston, “At the least harmful end of the spectrum, gluten in the diet is suspected to cause headaches, asthma, skin rashes and hives, weight gain and/or loss, bloating, fatigue, and behavioral problems such as depression.  At the most harmful end of the spectrum is celiac disease,” which affects the small intestine and causes chronic inflammation in the body.  About one in 133 people have celiac disease and many don’t even know it.

The reason we are cutting gluten out completely for this cleanse is to see if gluten is fine for us or not.  See how you feel without it and after the cleanse, see how your body responds when you add it back slowly.

I’m actually a little alarmed to realize that ongoing headaches I was having are gone since beginning the cleanse.  I have more energy and the last time I did this cleanse, I lost weight easily.  I’m beginning to wonder if I need to continue eliminating gluten after our 21st day.  Like it’s not complicated enough eating a mainly vegan diet!

Some studies have shown that gluten can contribute to autism in children.  Groups of parents have removed gluten and dairy from their children’s diets for at least three months.  The results are very interesting:  “Children who made the dietary switch began making eye contact with their parents for the first time and attending regular classes at school.”

Since gluten seems to be in everything, pay closer attention to breads and pastries, rather than worrying about the small amounts in things like dressing and sauces.  You will still notice a difference.

See below for charts listing foods with gluten and without.

Now enjoy a guilt-free, gluten-free, stress-free dinner!

*Note about the picture: I laid the tortillas flat , filled them, then made a top layer to make more of a casserole because I didn't feel like rolling them up.  I also added chopped zucchini.
The goo that looks like cheese is Daiya (non-dairy cheese) and helped it stick, but many people don't love it, so I didn't list it as an ingredient.  

I also made an avocado/tomato salsa topping that was delightful: Dice 1 avocado and 1/2 tomato, mix with cilantro, garlic powder, salt, and a spritz of lime juice.

Black Bean Enchiladas
Makes 4 servings

1 tablespoon extra-virgin olive oil
1 small onion, chopped
3 large garlic cloves, finely chopped
1 teaspoon ground cumin
2 cans (15 oz) lack beans, rinsed and drained
1 can (4 oz) chopped mild green chilies, drained
1 to 2 tablespoons fresh lime juice
1 to tablespoons chopped fresh cilantro
Salt and pepper, to taste
8 (6 inch) corn tortillas (or other gluten free)
Quick Enchilada Sauce (below)

1. Preheat the oven to 350 degrees F (175 C).  Lightly oil an 11 x7 inch baking dish and set aside.

2. In a large nonstick skillet, heat the oil over medium heat.  Add the onion and cook, stirring, until softened, 3 to 5 minutes. 

3. Add the garlic and cumin and cook, stirring constantly, for 1 minute.

4. Add the beans, chilies, lime juice, cilantro, salt and pepper, stir until thoroughly combined and remove from the heat.

5. Meanwhile, arrange the tortillas on a large ungreased baking sheet (some overlap is okay) and place in the oven until just warmed and softened, about 5 minutes.

6. Spread about 1/3 cup of Quick Enchilada Sauce along the bottom of the prepared baking dish.  Spoon equal portions of the black bean mixture (about ½ cup) along the center of each tortilla and roll up; snugly arrange tortillas, seams side down, in the baking dish.

7. Pour the remaining Quick Enchilada Sauce evenly over the tortillas. 

8. Bake for 20 minutes, or until the sauce is bubbling and the enchiladas are heated through.

Quick Enchilada Sauce
*For slightly less spicy, use ½ tablespoon less of chili powder

2 cups vegetable broth
3 tablespoons chili powder
½ teaspoon ground cumin
½ teaspoon onion powder
1/8 teaspoon garlic powder
1 ½ tablespoons cornstarch, dissolved in 3 tablespoons water

In a small saucepan, bring all the ingredients, except the cornstarch mixture, to a boil over medium heat.  Whisk in the cornstarch mixture and boil for 1 minute, whisking constantly.  Remove from the heat and serve warm.
*Recipes From the Gluten-Free Vegetarian Kitchen  (I am loving this book!)

Foods with Gluten
Bagels                         Muffins
Beer                           Noodles
Bread & rolls               Pancakes
Cake                          Pasta
Cookies                      Pizza
Couscous                    Sauces (usually thickened with flour)
Crackers                     Baking powder
Deli meats                  Margarine and butter spreads
Flour (wheat, spelt, semolina, and rye)    Flavored tortilla and potato chips
French fries, frozen     Soy sauce
Seasoning mixtures     Cereals

There are now many Gluten-free products available to replace these.  With just about anything packaged, make sure it says “gluten-free.”

Gluten-Free Foods – safe!
Corn and cornmeal                Rice noodles
Dairy products and eggs        Soy & Tofu
Fruits and vegetables             Quinoa
Herbs                                    Millet
Beans and lentils                    Nuts and seeds (plain)
Buckwheat                            Rice – brown and wild is best
Jams, jellies, preserves           Sugar, honey, maple syrup
Vinegars                                Yeast, fresh and dried
Tamari (replaces soy sauce)   Popcorn (yay!)

Alternatives to foods with gluten
Arrowroot (for thickening in place of flour)
Cornstarch
Cornmeal, polenta (great to replace pasta!)
Tapioca flour
Rice flour
Quinoa flour
Chickpea flour
Potato flour

Day 3: Get your OM on, then hop with John

Why the talk about meditation?  What is it anyways?

Kathy says, “Meditation is good for you physically, emotionally, and spiritually.  By making a regular practice of it, you can expect:

*Improvement in concentration and artistic abilities
*Improvement in performance levels in sports
*Increased ability to learn and communicate
*Profound relaxation
*A change in metabolism due to the lowering of biochemical by-products of stress
*Lowered heart rate and blood pressure
*Greater ease of respiration
*A feeling of being 'in tune' with your higher nature
*Greater insight and inspiration
*A more grounded approach and response to life’s challenges”

So really, why not try it? 

Making time for yourself “won’t make you a bad daughter or wife or mother; it will make you a less resentful, more confident, interesting, beautiful, patient, tolerant and fun person to be around.  Your bright, shining light will give everyone else around you the permission and inspiration to shine more brightly.  Love yourself enough to do whatever it takes to be the best you you can be.” –Skinny Bitch

Setting aside even one minute a day to breathe and close your eyes to embrace the quiet is a great start.  Close your eyes and count out ten breaths, focusing on the inhalations and exhalations.  That’s one minute.  As you get more comfortable, you can move to 5 minutes, playing soothing music.  Then eventually, maybe even 20.

According to Freston, “The best time is to sit with your eyes closed in the morning before you get going with your day.  This way, the rest of your day will be seeded for calm, centered, and inspired focus.”

And now for the food.  So far, we’ve had some delicious, hot and spicy meals.  In the interest of balance, it’s time to cool down a bit with a refreshing salad that’s easy to take with you on a busy day.

Today’s recipe, Hoppin’ John Salad, was introduced to me by the 21 Day Vegan Kickstart.  It’s one of my favorites!  A printable version, along with nutrition information, can be found here: Hoppin' John Salad.

Hoppin' John Salad
Makes about 10 1/2-cup servings
2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil (I used pumpkin seed oil, thinking of my cleansing girls in Croatia!)
1/4 teaspoon salt
1 - 2 garlic cloves, crushed

*(optional) I’m adding corn– ¼ cup, ½ of a yellow bell pepper, diced, and ½ cucumber, diced

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.

If you don’t have all of the ingredients, just play around with similar ones.  I’ve made many variations of this depending on what’s on hand.  Always Delicious!

Day Two- Seriously? No Caffeine?

How was Day One for you?  Hopefully, you are feeling a little bit lighter as you are beginning to free your body of common toxins.

If you would like a really super-powered breakfast, try this smoothie:
1/4 avocado, 1 leaf rainbow chard (or kale, swiss chard, etc), 1/2 green apple, 1/3 banana (Frozen), 1 tsp fresh minced ginger, a squeeze of lemon, and chia seeds soaked in water (1/4 -1/2 cup). Blend well. It's really refreshing, surprisingly sweet, and gave me a nice energy boost.  Plus, that’s three servings of fruits and vegetables already!

As I’m writing this, I wish I could have a little sip of green tea to perk me up and help me focus just a tiny bit more.  The No Caffeine rule has been, and still is, the toughest one for me.  Why is it so important?

Kathy Freston shares that Caffeine:

• Is a central-nervous-system stimulant

• Affects perception, mood, and behavior

• Raises dopamine, increasing feelings of pleasure, but depleting future stores of dopamine, making you need more and more

• Blocks adenosine receptors, which calm you and help you sleep, leading to anxiety, restlessness, and inability to sleep (but it does not take away the need for sleep.)

• Exhausts the body by stimulating adrenaline production, also raising cortisol (stress hormone)    Extended overuse of caffeine leading to stress fatigue and high levels of cortisol can lead to:  lowered thyroid function, cognitive problems, decreased bone density and muscle tissue, higher blood pressure, lowered immunity, raised inflammatory reaction in body

According to Freston, “The very things we take caffeine for – more energy and mental focus – are sacrificed over the long term by ingesting it.”

What to avoid:
Coffee, tea, caffeinated soda (or sodas with guarana), green tea
Energy drinks
Dark Chocolate
Coffee-flavored desserts
Medications containing caffeine

Enjoy:
Herbal tea
Decaf coffee

A warning, though – when I drank decaf coffee, I wanted real coffee and that led to one of my backslides…

And now for a recipe!

Spicy Basil Green Beans & Rice

1 Tablespoon toasted (dark) sesame oil
1 Tablespoon canola oil
1/2 teaspoon chipotle chili powder (optional)
½ to 1 pound green beans, trimmed
2 cloves garlic, minced
1 Tablespoon minced fresh ginger, or ¼ tsp dried ground ginger
1/3 cup reduced-sodium soy sauce, or tamari sauce
1 Tablespoon red chili paste (a little less if you don’t like spicy)
1 cup brown rice
¼ cup chopped peanuts
¼ cup chopped fresh basil
1 Tablespoon sesame seeds (optional)

1.    Cook rice according to package.  Before boiling, add a drop of sesame oil, some sesame seeds, and a couple drops of soy sauce (separate from ingredient measurements.)
2.    Heat the oils on medium-high heat in a wok or large skillet.  If using, add the chipotle chili powder and cook, stirring, for 15 seconds.
3.    Add the beans and cook, stirring constantly, until just beginning to soften, about 3 minutes.
4.    Add the garlic and fresh ginger (if using), and cook, tossing and stirring constantly, until beans are just tender, about 3 minutes. 
5.    Add the soy sauce, chili paste, and ground ginger (if using), and let come to a boil.  Cook for 30 seconds, tossing and stirring constantly.  Remove from heat, mix in half of the basil, and get ready to serve quickly.
6.    When rice is ready, mix in half of the fresh basil.
7.    Spoon the rice on the bottom, beans on top, then garnish with chopped peanuts.

*Adapted from The Gluten-Free Vegetarian Kitchen. Changed a bit by me.
Please note: Technically, soy sauce contains some gluten.  The ideal is to have the Tamari sauce, but if soy sauce is all you have, don't worry about it.  Progress, not perfection.

And finally, a meditation:

“Find a quiet spot and sit or lie down and close your eyes.  For at least ten breaths, drop down as deep into yourself as you can and connect to the part of you that wants to heal and flourish.  Feel the little buzz of magic that is getting stirred.” 

Think about why you are doing this cleanse.  Imagine yourself feeling lighter, happier, cleaner.  Be gentle with yourself and acknowledge that this is a big step- you are doing your best and are already doing better than last week.  Feel the pride in your commitment.

Use whatever time you can squeeze in – even letting these thoughts settle quietly as you breathe deeply is a good starting point. 

When I first did the cleanse, I would take 3 minutes out of my lunch break and close my eyes at my desk.  The main thing is to take some time to reflect and to let the good of the changes you are making settle in.

Day One - Break Free from the Cravings!

Your cravings might be talking to you a little bit.  Maybe even more than a little.  This is not a time to make big decisions or to have life-determining meetings.  You might feel a little bit cranky as your addictions try to scream for your attention.  Your body wants its fix(es)!

Right now you are eliminating your usual craving triggers as you break out of your habits of eating and ways of thinking (or not thinking as you stuff your face… guilty here) about food.  We are more powerful than food, surely!  If you feel a caffeine headache, just think about how strong you are to give up a substance that has such a powerful hold over you.  After a few days, you will conquer it.  Give yourself a little hug for being awesome.

To be honest, I thought something was wrong with me when I first gave up caffeine.  Kathy said it would probably be a few days of headaches, but I had a full two weeks of excruciating headaches and feeling like I could fall asleep at any time.  I was wading through molasses just to get through the day.  Forget intelligent conversation.  Forget exercise.  I was wondering why I was doing it.  But then… I started sleeping beautifully, deeply.  The heightened sense of anxiety and irritability left me.  I could have a kind conversation with my husband before drinking my coffee.   I could even think creatively without coffee.  What?  It’s true.  Honestly, I danced back and forth with my temptress, coffee, for about nine months and now haven’t touched it for …drumroll please… two months.  See, I told you it’s a process.

The cravings and withdrawal will go away, I promise.  Just wait until week 3!  You’ll be feeling SO GOOD.
Now for the fun part- a delicious recipe that you can leave in the slow cooker and come home to a delicious, gluten-free, vegan meal!  No animals were harmed in the making of this meal.  Alcohol free, too!  Mmmm.

"No Hurry Vegetable Curry"

1 Tablespoon peanut oil
2 large carrots, sliced on a diagonal
1 medium yellow onion, chopped
3 garlic cloves, minced
2 Tablespoons curry powder
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 large Yukon gold potatoes, peeled and sliced  (I will be using about 10 small red potatoes)
8 ounces green beans, ends trimmed
One can Chickpeas (Garbanzo beans) - 15 oz, drained and rinsed (or dry soaked overnight)
One can diced tomatoes, 14.5 oz.
2 cups vegetable stock
1/2 cup frozen green peas, thawed (or fresh snow peas)
1/2 cup canned unsweetened coconut milk
salt

1. Heat the oil in a large skillet over medium heat.  Add the carrots and onion, cover, and cook until softened, about 5 min.  Add garlic, curry powder, coriander, and cayenne, stirring to coat.

2. Transfer the vegetable mixture to a slow cooker.  Add the potatoes, green beans, chickpeas, tomatoes, and stock cover, and cook on Low for 6 to 8 hours.
(If not using a slow cooker - perhaps boil or bake the potatoes prior and add in the last 5 minutes of sauteeing.  I would recommend cooking everything in a pan for about 1/2 hour so that the tomatoes can get less sour.  Since there is not the benefit of the tomatoes mellowing for hours, you may want to add a bit of agave nectar or approved sweetener that is NOT sugar or artificial flavoring.)

3.  Just before serving, stir in the peas and coconut milk and season with salt.  Taste to adjust the seasonings.

Borrowed from: Fresh From the Vegetarian Slow Cooker

Get Ready!

The Quantum Wellness Cleanse is “about choosing foods that don’t tax the body and make it work so hard; it’s about taking a break but not about starving.”

There will be challenges – family barbeques, anniversaries, weddings, etc.  This is not about perfection and punishment – if it’s really awkward not to drink a glass of champagne at a wedding or if you are at a family event where pasta is all that’s being served, then give yourself a break and get back on track with the next meal.  It’s a huge switch and you are still doing better than you were before, even if you have a diversion or two (or five…)

From my own experience, however, I do find that it’s easier for me to be as strict as possible.  If I have a piece of bread, then I find myself craving more bread at the next meal and it’s much harder to fight off the cravings.  I “treated” myself with a caramel mocha at the end of the cleanse one day and next thing I knew, I was drinking coffee every morning, anxious, and not sleeping well.  I had to go through the withdrawal headaches all over again to re-quit.  So be kind to yourself and do your best to stick with it.  It gets easier as you go.


It's not easy for me, either.  This is a picture of having ice cream after 6 months of not having any:

So you see, we're in this together.  : )

Okay, so finish that loaf of bread, have your last omelette for awhile, and stock up on gluten-free, sugar-free, vegan ingredients (I promise, you will find them and they’re yummy!)

(My last fried egg for awhile...)

So here we go, These are some of my favorite staples:
Tortilla chips (What diet? See!)
Hummus (If you like it spicy, mix with Sriracha – almost tastes cheesy!)
Decaffeinated herbal tea (Mint helps you focus, there is decaf chai, Yogi teas tell fortunes!)
Brown rice
Quinoa
Pasta made with brown rice/quinoa/corn
Potatoes
Oatmeal
Corn
Nuts & Seeds (almonds, walnuts, pumpkin seeds)
Peanut butter/almond butter (unsweetened, natural)
Vegan Mayo (I just tried Veganaise –it was not bad!)
Vegan Butter (Earth Balance or Smart Start are good)
Tofu
Pasta sauce
Lots of veggies!  (Summer squash, cucumbers, tomatoes, avocadoes, garlic, broccoli, green beans, etc)
Salad (Lettuce, cabbage, spinach)
Almond milk
Coconut Milk
Agave Nectar (or Stevia, if you prefer)
Fresh herbs (basil, flat-leaf parsley, cilantro, fresh ginger root)
Popcorn
Vegetarian broth
Extra virgin Olive Oil

And an ingredients list for recipes that will be posted in the next few days in case you need some inspiration:
First recipe for slow cooker:
Carrots (at least 2 - they are great to cut up and snack on, too)
yellow onion
garlic
curry powder
ground coriander
ground cayenne pepper
organic potatoes (at least 2 large)
green beans (at least 8 oz or more)
chickpeas/garbanzo beans (one can or dried ones that you've soaked overnight)
one can diced tomatoes
1 can vegetable stock (about 2 cups)
frozen peas
coconut milk (1 can)


Second Recipe:
Brown rice
sesame oil
1 pound green beans
garlic
fresh ginger (or dried, but fresh ginger root is best by far)
chipotle chili powder
tamari sauce (or soy sauce)
Chinese chili paste

Message me if you have any questions!  Can't wait to start this journey with you!

Gain Power over Your Food (as opposed to the other way around)

So, now that the Wellness Cleanse is starting on Monday, you may be thinking, “Geez, that Laura is crazy, can I get out of this?”  Or you are thinking, “why am I reading this, I’m not going to do that stupid cleanse she’s going on about.”

Well, if you are doing it, we will have some fun and maybe even shake off some emotional baggage with the stronger, healthier, perhaps hotter bods of ours.  If not, may I invite you to follow along anyways, and learn some more about nutrition?  Maybe you just want to see if I can still post recipes that are good for you and taste good, too. “Ha,” You are thinking, “Vegan & Gluten Free!  No way will it be good.”  Well, then.  Let me just tell you that I am an excellent cook, I adore spending time in the kitchen, and I see vegetarian cooking as a challenge to make food even better than if it had the ordinary old meat and dairy in it.  So look out!  It’s good stuff!

Maybe you want to try to give up one or a couple of the things, but not commit to all five, and see how you feel?  That’s great, please come along and flirt a little – I promise I won’t tie you down, steal your coffee, hide your bread, and tell you what’s in a McDonald’s cheeseburger.  Just see what you like, no pressure.

If you are thinking, “I couldn’t possibly give up (cheese, steak, ice cream, etc)” Freston encourages us to think about how much that craving owns you.  Do you want your food to have power over you or would you like to have power over your food?  All my life, I was known as the “cheese monster.”  My husband told me that he wouldn’t marry me unless I ate vegetables because he was afraid I wouldn’t feed our (future) kids veggies.  Once, he saw me go into such a frenzy over cheese -on -a -stick at an amusement park that he called me that for months.  I freakin’ love cheese, ice cream, cheeseburgers, etc.  But I also love being healthy and I want to live a long, long time.  So I quit that shit. 

In addition to the cleanse information, I’ll be sharing nutritional tidbits from Dr. Todd Pesek (Eat Yourself Super), Michael Pollan (Food Rules & In Defense of Food), Dr. Barnard (21 Day Vegan Kickstart), Alicia Silverstone (The Kind Diet), those fabulous Skinny Bitches, and more.  I have a dorky addiction to reading about food…let's use it to serve you as I share the knowledge I've accumulated over the years.

The Best Time to Eat Your Biggest Meal is...

Friday's treat is an Ayurvedic Fun Fact:

Did you know that the best time to eat your lunch is between 12 pm – 1 pm?  It should be the biggest meal of your day, contrary to the popular belief that breakfast should be the largest. 

According to the Ayurvedic tradition, your Pitta, or fire-power dosha, is burning strongest from 10 am – 2pm (also making it a good time to avoid difficult conversations – your anger could bubble up.)

This strengthens your Agni, or life-giving fire power & energy, which fuels digestion.

So whenever possible, eat your biggest meal between 12 pm and 1 pm for maximum burning power and energy for your day.

Want to Refresh Your Digestive System?

I've decided that I will be doing Kathy Freston's 21-Day Quantum Wellness Cleanse beginning on Monday, July 23rd. 

I've done this cleanse before and it's a great way to refresh your digestive system.  It gives your body a break from all of the things that contain the most toxins and use up all of the energy for digestion.  These items are:

• Caffeine

• Alcohol

• Gluten

• Animal Products

• Sugar

Some of the changes you can expect, according to the author are:

• More energy

• Clearer skin and eyes

• Weight Loss

• Cessation of certain aches, pains, and digestive ailments

• Release from addictive habits

• A profound and deepened awareness of your personal power and the effect you have in the world

Would you like to join me?  I would love to set up a Facebook page for the cleanse and we can share triumphs and struggles.  This cleanse is pretty hard core, but I can attest that it makes you feel lighter mentally, physically, and spiritually.  Plus, it's only 21 days!

If you don't want to buy the book, I can share tips and helpful facts from the author to guide you through.

This is the cleanse that led me to a (mostly) vegan lifestyle because I felt so good.  Whether you've ever wanted to flirt with being a vegetarian or not, this cleanse is just good for your body because it resets your system.  It also helps you identify emotional connections to certain foods and free yourself, if necessary.

Please feel free to either comment on the blog, Facebook, or Google + and I will invite you to the Cleanse page.

Be kind to your body and give it a break.  Plus, I'd love for some friends to join me! 

Spaghetti with Roasted Tomatoes and Herbs

I made one of my very favorite summer pastas last night and it was extra delicious with the fresh, organic cherry tomatoes from Geauga Family Farms.  It was the first time I ever used yellow tomatoes in this recipe and it gave the sauce a completely new taste.  Amazing!   This recipe was shared with me a couple of years ago by a dear friend.   Arlyn, I still think of you every time I enjoy this recipe!

*Note: I’ve recently been using refrigerated, fresh pasta.  If you can get the fresh pasta rather than the dry, it really makes a difference.  I used garlic & chive spaghetti from Ohio City.

This is simple to make and tastes gourmet.

Spaghetti with Roasted Tomatoes and Herbs (Serves 2- with leftovers unless you're really hungry)

12 oz spaghetti (3/4 box)

2 pints cherry tomatoes (2 little crates – best if red & yellow mixed!)

6 cloves garlic, smashed

3 TB olive oil, plus more for serving

½ cup mixed herbs (basil, parsley, chives) I used basil and a little bit of Italian Parsley, too.

1. Heat oven to 400 F.  Bring water for the pasta to a boil.

2. Meanwhile, on a rimmed baking sheet, toss the tomatoes, garlic, 2 TB oil, and 1 tsp salt.  Roast, tossing once, until the tomatoes begin to burst (20-25 minutes).

3. Prepare the pasta according to package directions.

4. Toss the pasta with the tomatoes, herbs, and the remaining oil.  Serve more olive oil and taste to check if you should add more salt and/or herbs.

*Improvisation: Sarah J, this recipe makes me think of you.  Saute some shrimp with a couple of the tomatoes, some garlic, and basil and this will be almost as good as your signature shrimp dish.

If you like, you can watch how easy it is to make this meal: Laura Makes Spaghetti with Roasted Tomatoes and Herbs.  Please don't laugh - it's my first attempt at video editing and my first time preparing food while talking about it to a crowd!  It's only 5 minutes as I'm using it to audition to be a cooking instructor, so some steps are skipped, but all are listed above.  Enjoy!

A Runner's Journey

Blinding pain greeted me yesterday morning.  I lifted my head from the pillow to find a knife in my neck, throbbing waves of agony up and down through my shoulder, dancing down to my low back.  All I did was try to look right.

All day, normal tasks became monumental; I cried while putting dishes in the dishwasher and struggled even to sit up with my head in an upright position.

And then the memories come flooding back:

Looking in the rearview mirror to see the little yellow car moving too fast towards me.  The sound of metal on metal.  Quitting my job as a preschool photographer in Texas because I could no longer lift my 200 pound studio and moving into my mom’s basement in Ohio.  The knife that stayed lodged in my back despite the giant cortisone shots straight into my spine (6 times!), physical therapy, ice, heat, rinse, repeat, acupuncture (oh god, there are needles in my face), stretches, pain pills while I dragged myself through 50 hours a week as a temp with no days off, being told I would never be a runner again, the strawberry kisses and peanut butter cups that became the only ones I confided in, the depression, the isolation, the despair.  Nothing helped for years.  "But I'm so young!  Surely, it will just go away one day..."

Years of chiropractic care, sickness - withdrawal from the pills, ignoring the doctor’s advice to keep taking them forever, reclaiming my body, my mind – finally finding relief – slowly, so very slowly.  After 8 years of daily pain, pushing myself to run again, taking motrin every day, ice, working out twice a day, ice again, spinning classes, yoga classes, running my first 5k, then my first 10k with tears of joy, feeling strong and happy, lifting weights, feeling heroic, finally moving out of pain…

For about 4 months. 

THEN… the sound of metal yet again, looking up to see the black car to my right that had just pushed me into oncoming traffic.  The thought, “no, please no…” the pain instantly returning, again the slow- why does it have to be so slow?- healing.  Pouring all of my time and money again into the chiropractor, yoga, massages, yoga therapy…

Now, 1.5 years later, the thrill of running a mile again.  2 miles.  3.1.  Training for another 10k.  Growing strong through yoga, stretching every day, staying focused – it takes so much focus to run out of this pain- getting ready for a 4 mile run next Saturday…
And now another little set back.  I hope I can still run next Saturday.  Next year.  In 20 years. 

Keep going.  Keep pushing.  Tomorrow will be better.  Ice.  Motrin.  And… smile.  It’s been worse.  I’m growing strong again.  I’ve learned so much.


Why run?  Because I can.  When my body lets me, it feels like flying, like freedom.  After herniated discs and whiplash, it makes me feel like a superhero.  Just like I told my 2nd graders before running my first 10k, "You can do anything." 

Drone Missing

From NYC's Library Walk:  "The bird that would soar above the level plain of tradition and prejudice must have strong wings."  - Kate Chopin, The Awakening  (An excellent book if you haven't read it.)

Today, I celebrate my independence from the corporate world.

If I’m being completely honest, it was pretty scary to leave a steady corporate job.  This huge step of going off on my own (which encouraged certain loved ones to ask if I need professional help, by the way) is no doubt (in my crazy mind) the right direction.

Is it scary because of the loss of income?  Yes.  But the scariest part is going against the norm in society.  It’s setting myself apart and saying, “I am free to choose how I make a living and I can do it on my own.”

I've learned that it’s okay to wonder – it’s okay to question if there might, in fact, be another scenario that could work for life besides sticking with what seems "comfortable" and echoes what others around me are doing.  If I am not living my true life – holding on to the dreams that make me who I am- then what is the point?

A dear friend of mine is a schoolteacher and though she’s working full time, she feels truly fulfilled and still finds time to savor the moments of her life.  I think that's wonderful and balanced.

I was not balanced in the business world.  I flooded coffee down my throat to motivate myself falsely to keep going.  I forced myself to play the part, though it wasn't me at all.  I had constant migraines.  I thought maybe something was wrong with me.

Now I know the truth- there is not only one way to survive in society.  We do not all have to buy into the system and go through the routine every day, contributing to the giant purring engine of big business.  I can choose my own path.  I am believing in myself and listening to my inner voice, for a change. Without coffee and without migraines!

Slow Food

There is a movement called Slow Food, a grassroots Italian movement claiming that “a firm defense of quiet material pleasure is the only way to oppose the universal folly of Fast Life.”  They also link the pleasure of good food with a commitment to community and the environment.

Michael Pollan writes:

“You have to wonder whether it’s realistic to think the American way of eating can be reformed without also reforming the whole American way of life.  Fast food is precisely the way you’d expect a people to eat who put success at the center of life, who work long hours (with two careers per household), get only a couple of weeks vacation each year, and who can’t depend on a social safety net to cushion them from life’s blows. 

But Slow Food’s wager is that making time and slowing down to eat, an activity that happens three times a day and ramifies all through a culture, is precisely the wedge that can begin to crack the whole edifice.”

Truly, one of the things that excited me the most about leaving my corporate routine was that I would be able to make my own breakfast, lunch, and dinner, and to truly be able to put the time and love into my cooking that my family and my body deserve.

Perhaps some of the balance lies in slowing down and making time to cook and eat. 

Off to wash, cook, and eat (slowly) the lovely, new veggies!