Day 20: Alishineyas, Warriors, and Ever-loving Illumination

Alishineya (ael-i-shin-ey-a): A woman waking up to her true power, her light; unearthing the divine journey of her soul.
Ex. I have been blessed to know many strong alisheneyas who have shined the light for me to notice that I, too, am exquisitely alive.

Alishen (ael-ee-shen): The male equivalent.

Today I was assigned a writing project to invent a new word and use it. I thought about how the word "warrior" really isn't used regularly for women. I love the word "bodhisattva." This word is not made up. It's a Buddhist word: "those who train whole-heartedly in awakening unconditional and relative bodhichitta are called bodhisattvas or warriors- not warriors who kill and harm but warriors of nonaggression who hear the cries of the world." Bodhichitta is basically strong mindfulness without fear or judgment and the "ability to keep our hearts and minds open without shutting down" according to Pema Chodron in The Places that Scare You.

As this 21-day cleanse is coming to a close, I've noticed more than ever the strong tie between body, mind, and spirit, even in focusing simply on the diet and what we choose to consume.

This cleanse has re-awakened my Spirit; it has settled into my heart. By loving myself enough to make the right food choices for me, I feel happier, lighter, more free.

Even my choices at the grocery store lift me up. Now I do my best to support companies that are trying to nourish us instead of contributing to those who fill their pockets, then fill their products with sugar and concentrated, over-processed starch, pointing at kids with diabetes and saying "exercise more." Or worse yet, the ones treating animals in a way that they could never fathom being treated.

Yes, there was a bit of frustration, anger, ranting on my part. For a moment, I wanted to get my sword and go to war. But I love the idea of keeping "our hearts and minds open without shutting down." When I was vegan before, I rather made a point to tell everyone what they are eating, all the time. I felt so passionately it was hard to watch people eat. But being so one-sided can lead others to shut down. Our hearts must be ready, too. This time, this cleanse, I committed body, mind, heart, and soul and it's made such a difference. I know that I tread more lightly upon the earth and my heart smiles.

Making such kind and gentle choices for myself and for the world can't help but trickle into other areas of my life, awakening new parts of the spiritual journey.

There are alishineyas everywhere. There's my friend Lisa, who is following her dream to move to Costa Rica. The many brave entrepreneurs in the community, risking everything, working lonely hours to make their dreams come true. The yoga teachers who share the light, many in their "free time" after full time jobs. There's my sister, Amy, who pours her whole self not only into teaching young children, but also into tirelessly supporting and inspiring other teachers, then going home to bathe her toddler in endless love and attention.

To everyone who is living with their eyes open, to everyone who pours their entire being into their lives, into serving others, into honoring themselves, you inspire me to be better. To the alisheneyas and alishens- thank you for joining me for however many footsteps along the journey. As your path is illuminated, gently, lovingly, let's shine light into the darkened spots and lonely hearts of the world so others may find the way.

Day 19- Let it Shine! (Free, Happy, Me)

Rockin' the purple hair.

 “As we let our own light shine, we unconsciously give others permission to do the same.” -Marianne Williamson

One thing that I love about a vegan lifestyle is that it's non-conforming. It’s a personal revolution and utter rebellion to say, “I will not buy into an industry that is cruel, does not care about my health, and is followed as a matter of convenience for most.” When you order your meal without meat and without cheese, you’ve probably already noticed some of the reactions. It’s confusion, raised eyebrows, sometimes even hostility – especially if you don’t live on the West Coast, USA. Now add gluten-free and watch heads explode, watch the eyes bug out like you just showed your scales.

Freston agrees, “Our challenge as humans is always to love the part of ourselves that is rejected and disowned. When we come to terms with the part of us that is vulnerable, we arrive at a deeper inner peace, and thus are able to act in the world a bit more peacefully.”

A couple of weeks ago, I was sitting in a restaurant and overheard a young woman saying, “I felt so emotional. I know, I told him. I’m so crazy!” This struck a chord with me as I remembered saying the same thing more times than I would like to admit. My heart moved for this girl. Why should we be labeled as "crazy" for letting ourselves emotionally react? For being ourselves? 

Why do we tuck these emotions, these eccentricities away? We are all unique, with differing needs, interests, bodies. Yet, our culture has groomed many of us into competitive versions of the same prototype. It makes us more apt to buy things, to stay in line by striving for sameness, constantly asking ourselves, “Is this okay? What will they think?”

“The system does not want us to know our own best selves, because if we do we then have no need to buy things that ‘they’ say are worthy and desirable. Satisfied people don’t buy as much stuff.” – The Minimalist Women’s Guide to Having it All

Let’s stop judging ourselves based on society’s imposed standards. How about judging based on our own heart’s standards? Or best yet, don’t judge yourself at all!

I am curvy. I don't have cable. I don’t eat animals. I talk to Angels and go to “church” in my prayers and meditations every day. Jeans are not my uniform. I use essential oils instead of running to the doctor. I work for myself. Totally weird? Not fitting into society? So? I’ve been exceedingly happier since realizing: It’s my choice how I live; what I wear, how to nourish my body, what’s important to me!  

“Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” - Dr. Seuss

Dear Past Self,
What a treat. After yesterday’s post, I found this piece in the cleanse series and it feels like a hug from...myself. Thank you for this message!
Love,
Present self to me/Future self to you

A meditation:
“I am free and I am me! I rejoice in my innocence and celebrate the gift of life. I offer gratitude for that which makes me unique, the refreshing quirkiness that only I can offer the world. This levity makes my spirit soar. I am happy, right now, and I am free!”

Enter a quirky, lesser known grain called kasha (cracked buckwheat.) It has a very nutty, earthy taste and is amazing in this salad.

Dijon Brown Rice & Kasha Salad
½ cup kasha (prepared according to box)
½ cup brown rice (prepared according to box)
1 red bell pepper – diced
1 yellow bell pepper- diced
1 avocado – diced
3 green onions, sliced
1 large tomato, diced
½ cucumber, diced
½ cup walnuts (bite-sized pieces)

Dressing
¼ cup rice vinegar
½ TB Dijon mustard
1 tsp honey or maple syrup
½ tsp salt
½ tsp fresh ground pepper
2 cloves garlic- minced
¼ cup olive oil
(whisk together before pouring over salad)

Cook rice and kasha as directed on the package. Let cool for at least 1 hour. Add the rest of the ingredients. Pour dressing over the salad & mix well. Serve cold.

This serves about 8-10 people (or will make you tons of leftovers for lunches.) It’s great to bring to a family gathering and delicious. Someone always asks for the recipe. Enjoy!

Note: You can use any other veggies that you like, but the avocados, peppers, and nuts are very complimentary with the dressing. 

Day 18- Getting Extreme

Many would call this an “extreme diet.”

“With a western diet, this guarantees there are going to be about ½ million people this year in this country who will have to have the front half of their body divided, their heart exposed, then veins will be taken from their leg, then sewed on their heart. Some people would call that extreme.”
-Dr. Cal Essylstein in Forks over Knives

When I watched Fat, Sick, and Nearly Dead, I was struck by the complacency of the people interviewed. I saw myself in them, heard my own excuses. When Joe asked people with serious health complications or who were extremely overweight questions like “what if eating vegetables would add 20 years to your life?” “What if you could feel better, be healthier, have energy, and get rid of your diabetes/heart disease/high blood pressure?” And nearly every person interviewed said, “nah, I need this burger too much.” Or “I don't like vegetables, but I love bacon.” Or “I want to enjoy the time I have and have fun.” I heard my own voice, saw my lips move, felt my heart break when looking at the big picture.

Are we enjoying the time that we have? Feeling exhausted all the time, knocked out by migraines, taking medications and then other medications to manage the side effects of the first one, giving ourselves shots, drowning in coffee to force ourselves through the day?

Many ask, “what do you eat?” as they picture me sadly forking piles of iceberg lettuce. If you've checked out any of the recipes, you know I'm eating just fine.

I had a little bit of gluten today. I don't even know in what form it was. Yes, it's difficult to follow this diet perfectly and everywhere. Sometimes it is necessary to bend just a bit. When dining out with my mom, I found a vegetable bean soup that was vegan, dairy free, but not gluten free. I examined it and did not see any noodles floating around. Where did they even squeeze in the gluten and why? Deciding not to drag my mom out of the restaurant and feeling very hungry for lunch at 2pm, I bent just a touch. I'm glad I didn't make myself crazy. However, if there were white starchy noodles floating around, I would have left. Noodles and bread are a huge trigger to lose my mind and quit my diet, so that's where I know I need to stay rigid. Is this a relative of that Balance I've been seeking?

But (expletive), why does it have to be so hard to find something to eat in a restaurant? Even the veggies in my salad looked fake and had no taste. The red peppers were from a jar, the guacamole was squeezed out of a bottle, the dressing tasted like chemicals, the tomatoes were more pink than red. Why is it so difficult to find real food?

I had planned to write about the need to be silly sometimes and not take ourselves so seriously. But- I'm being really honest with you here- the more I learn, the angrier I'm getting and then I dig in to learn even more. I don't feel like being silly. Isn't that what we're supposed to do? Distract ourselves and “drink the kool aid” literally? Not think about the chicks in the garbage, how normal it is for experimental chemicals to be in our food? “Just smile, be nice, and eat it anyways, why do you have to be so picky?” Half the people stopped reading already, not wanting to hear it. I want to scream.

Someone tell me I'm not alone and crazy here.

Day 17- H- No to GMOs!

While we're shining the light on how our bodies experience certain foods with this cleanse experiment, there is another critically important factor to consider. Did you know that people are messing with our food, concerned only with how to make it cheaper and how to make us spend more while ignoring the mounting evidence of detriment to our health? 

Are you rolling your eyes right now, thinking “not another genetically modified discussion?” I once was in your shoes, confused why some people were so passionately fixated on ruining my meal, trying to make me feel guilty for the way I ate.

Please understand, no one is trying to make us feel guilty. Concerns for food safety are in no way pointing fingers at the people consuming them. These foods are actually engineered to appeal to us; sugar and salt added to make our taste buds cry for more. No, there is nothing to feel guilty about, there is no need to “should” all over our diets.

About four years ago, I first heard about GMO’s (Genetically Modified Organisms). A peer was passionately giving a presentation about the danger to our food supply, but as with many GMO presentations, there was a heavy focus on chemistry and science. There was talk of corn, cancer, rats dying in experiments. I zoned out, thinking “oh, who cares, I feel fine.”

Ignoring the GMO “stuff” for quite awhile longer, I thought, “I’m working so hard to eat healthy, certainly I can’t handle one more thing!” It gets annoying. It is exhausting. It made me want to throw my hands up and say “forget about it! I’m tired of caring, tired of eating!”

But that is the reaction that major food corporations want us to have- to keep throwing our money at “food-like” substances, buying up what they can produce on the cheap. Luckily, there are those who are committed to digging, to finding out the truth about what is actually hidden in our food. Why is it so exhausting when they announce new findings? Well, isn’t it easier for corporations if it’s confusing, so that they can make money while we grow weary of reading the labels, stop withholding from spending our dollars on poison?

Many years ago, I thought “hey, if it’s food, certainly it’s safe to eat!” thinking there was an agency out there that cared about the health of Americans. The day I realized this was not true, that cancer, diabetes, childhood obesity, autoimmune disease, chronic fatigue syndrome, infertility, food sensitivities, allergies were skyrocketing, were preventable but increasing, were even within my own power to prevent, I started getting angry.

Last June, I had the opportunity at the Young Living Convention to see William Davis, MD, Author of Wheat Belly, and one of those speaking out about our food. He said,

“Genetic modification and hybridization of the plants we call food crops remain crude science still fraught with unintended effects.” 

While reading Seeds of Deception by Jeffrey M. Smith, I’m learning that there are very few experiments done to find how GMO’s affect humans. The few that have been performed are terrifying! Do you want to be an experiment for corporations that simply want your money?

My husband was reading a magazine and excitedly pointed out to me, “Look! This article says there’s no credibility in studies saying that GMOs are dangerous- it says they are perfectly safe to eat.”
I jokingly said, “Well, we know who’s paying to plant that misinformation. Those big, scary food corporations are buying the media now!”

But then I read about that exact same thing happening in England. Consumers started hearing about the lack of scientific evidence on the safety of GM foods and they started speaking up. This went all the way up to the British government, who immediately launched a counter campaign saying GM foods are safe (yes, that’s how high up the generous bioengineering funding can go), while writing reports to discredit the disturbing GM food studies. At the same time, The Advisory Committee on Novel Foods and Processes (ACNFP-a committee of British government) had begun secretly launching a study that “would specifically look for increases in childhood allergies, cancer, birth defects, and hospital admissions” in people buying GM foods in supermarkets, based on purchasing records of consumers with loyalty cards. That report was leaked and then the study was sheepishly abandoned. Luckily, in England the people were heard and GM foods banned. Now how much more imperative is it for the U.S. to remain eager participants in the billion dollar industry? And I thought it was scary when I was joking.

So what does the U.S. Food and Drug Administration have to say about genetically modified food? Since 1992, their claim is that they do not believe it is “necessary to conduct comprehensive scientific reviews of foods derived from bioengineered plants.”

I don’t know about you, but I always thought there was someone somewhere testing this stuff before it showed up on my plate! How else could it be labeled as "food" and sent to my grocery store?

According to Arran Stephans, founder of Nature’s Path Foods,

“Most of the foods in your local grocery store are now contaminated with GM food ingredients, without your knowledge or consent. As many have said, we are now in the middle of the largest feeding experiment in history and we human beings are the guinea pigs.”

In Seeds of Deception, Jeffrey M. Smith writes that “hungry African nations won’t even accept our [United States] food aid.” I’m sorry, what? What is in our food?

Frances Moore Lappe remarks, “just as with the risks of feedlot beef, now contributing to heart disease, groundwater depletion, antibiotic resistance, and more, no citizens were asked to weigh the risks of GMOs against possible gains. Yet today most of us are eating them, while kept completely in the dark as to the hazards we may be facing- for ourselves, our children, and the farming ecosystems on which our lives depend.”

I share these alarming facts with you not to scare you or judge what’s on your plate, but because this information is not openly available or accessible. Please, continue to question what is called “food.” Start to learn about what we are actually putting into our bodies every day. Then, take little baby steps to minimize processed foods if you have not already. Also, it is best to avoid corn, soy, conventional potatoes, and even conventional zucchini.

What we can do: Look for foods that have the “Non-GMO Project” verification stamped on it. This is a non-profit organization that performs rigorous research to be sure certain foods are free from GMO’s. You can even check your favorite products to see if they are safe.

 

 After all of that information, it's a great time for some comfort food. This was another amazing recipe shared by Alyssa Gustwiller- Thank you!

Make this delicious oatmeal while you are sleeping and wake up to a sweet and creamy breakfast! SO easy!

Apple Cinnamon Steel-Cut Oatmeal (Slow Cooker)

Ingredients:

2 apples, peeled, cored, cut into half inch pieces (2.5 to 3 cups chopped)

1 1/2 cups almond milk

1 1/2 cups water

1 cup uncooked steel-cut oats

2 tablespoons maple syrup

1 1/2 tablespoons Earth Balance Butter spread

1/2 tsp cinnamon (I also added 3 drops of cinnamon YL essential oil- yum!)

1 tablespoon ground flaxseed

1/4 tsp salt

Optional garnishes: chopped nuts, raisins, extra maple syrup, brown sugar, additional almond milk or butter spread

1. Coat inside of 3 1/2 quart (or larger) slow cooker with cooking spray. (I use a slow cooker liner, but I'm sure I'm about to find out they are made from pure evil...)

2. Add all ingredients (except for optional toppings). Stir, cover, and cook on low for about 7 hours. 

3. Spoon oatmeal into bowls, add additional toppings, if desired.

4. Rub tummy, say "mmmmm" and thank Alyssa.

Day 16- Protein, Liberty, and the Pursuit of Wellness

Do NOT ask what's in the protein bars in the movie Snowpiercer.

The first time I went vegan (almost 5 years ago), I gained about 15 pounds. Dismayed, I declared, “I must need more protein.” The real trouble? I told myself that since I wasn’t eating meat, I was “healthy” as I ate French fries. Anything that wasn’t an animal product was fair game. I ate all the bread I could get my hands on. Dessert. The only vegetables I would eat were broccoli, carrots, lettuce, tomatoes, potatoes, and corn. Breakfast would be coffee. Lunch would be a frozen meal, microwaved, with a side of French fries. Dinner would be pirogies or another easy, white starch. Snacks: potato chips, candy bars, cappuccinos from a machine. Yeah, must have been the lack of protein for sure…

But why did I immediately blame the protein instead of taking a closer look at my diet? And when we tell people we are vegan/vegetarian, why are they so quick to shout: “But what about your protein? You have to get enough protein! Stop right now! Eat some meat!” And then they tell me about the "unhealthy" vegetarians they know and how I'm probably going to die. Personally, all the vegetarians and vegans I know have glowing skin and firm bodies. They seem pretty healthy to me. And again, this is an experiment on how our bodies feel. I can honestly say that I'm feeling lighter, more energetic, healthier.

This is such a journey and I'm nowhere near ready to claim I am "there" yet. But it feels refreshing to go back in a direction that makes me feel so good.

We have been brainwashed as a society to eat protein, protein, protein. Protein to lose weight. Protein to gain muscle. Protein to save the world.

“The average 19- to 30-year-old American consumes 91 grams a day, nearly twice the recommended daily amount (56 grams for an adult male, 46 for an adult female)…Too much protein stresses the kidneys…and can leach calcium from the bones.” – Scott Jurek, Eat and Run

“It is a complete myth that we need a massive amount of protein,” write Barnouin and Freedman in Skinny Bitch. As a matter of fact, over-consumption of protein – especially animal protein- “can impair our kidneys; leach calcium, zinc, vitamin B, iron, and magnesium from our bodies; and cause osteoporosis, heart disease, cancer, and obesity.”

Can you remember the last time you heard of someone being hospitalized for a protein deficiency (kwashiorkor-is the clinical term)? Never heard of it. How about cancer, kidney failure, heart disease, osteoporosis, obesity? Now those sound familiar…

And on quality of life: “High amounts of protein can damage our tissues, organs, and cells, contributing to faster aging. People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.” – Skinny Bitch

According to Rip Esselstyn in the Engine 2 Diet, as a vegan, “not only will you get all the protein that you need, for the first time in your life you won’t suffer from an excess of it.” In Forks Over Knives as he's doing climbing up the fire house pole by only his arms and we get to watch his perfectly healthy muscles ripple, he says, "Real men eat plants."

Even the strongest animals in nature – gorillas, elephants, hippos, bison –are plant eaters. And they don’t seem to have any trouble growing and thriving while eating only veggies.

According to the American Dietetic Association, “eating a vegetarian diet provides twice the amount of protein needed daily.”

Carl Lewis, winner of 10 Olympic medals in track, said that his best year competing was the first year he ate a vegan diet.

While watching Forks over Knives, I was inspired by Ruth Heidrich's story. She had thought she was eating a healthy diet, choosing chicken and fish, along with low-fat dairy and running daily. Still, she developed breast cancer and decided to join in Dr. John McDougal's research study, where breast cancer patients committed to eating a vegan diet. She felt so good on her vegan diet- during cancer treatment- that she decided to compete in the Ironman (a 2.4 mile swim, 112 mile bike, then running a 26.2 mile marathon.) Not only was she the first woman to compete over the age of 47, she was also the first cancer patient. She is now a six time Ironman Triathlon finisher and has won more than 900 medals in races around the world, including more than 60 marathons. Did I need to mention that the cancer reversed itself and she discovered better endurance, more energy, better sleep, and even the disappearance of arthritis?

This is Ruth at age 70. I think she looks pretty darn healthy.

Beans, nuts, seeds, lentils, whole grains, soy products, fruits, and many vegetables have plenty of protein.

Those Skinny Bitches tell us, “If you want an extra boost, treat yourself to spirulina, a high protein algae that contains omega-3 and omega-6 fatty acids, B-12 (important for vegetarians), enzymes, and minerals. It also supports the immune system, fights cancer, and helps with hypoglycemia, anemia, ulcers, diabetes, and chronic fatigue syndrome. Spirulina also contains all nine essential amino acids.”

In The Kind Diet, Alicia creates a chart that is very illuminating, so I’m sharing. This chart demonstrates the protein in steak vs. the protein in beans.

Steak                                   vs.                    Beans
20% of calories from protein                          25% of calories from protein
80% of calories from fat (mostly saturated)     5% of calories from fat (unsaturated)
0% of calories from complex carbs                 70% of calories from complex carbs
Contains excess hormones                              Help discharge excess hormones
Raises cholesterol                                           Lowers cholesterol
No fiber                                                         High in Fiber
Contains steroids, antibiotics                           If organic, contains no chemicals
Constipates                                                    Keeps you regular
Unsustainably produced                                 Sustainably grown
Depletes the earth                                          Beans add needed nitrogen to soil
$5-$10/lb (1 serving)                                     $2-$4/lb (4 servings)

Another thing you've probably heard is that “animal proteins are complete proteins and plants are not.”

According to Esselstyn, “The myth that [plant proteins are not complete] or are of a lesser quality than animal proteins, dates back to experiments performed on rats in the early 1900s. Forget the fact that rats aren’t humans, have different nutritional requirements, and need more protein than humans to support their furry little bodies. The meat, dairy, and egg industries have marketed the hell out of this ancient research and …most every Dick, Tom, and Jane thinks the only way to get complete protein is through meat, eggs, or dairy.”

So don’t worry about protein. Now you are free to focus on world peace.

Here is a protein-packed dinner:

Spicy Black Bean Soup (in the Slow Cooker)
2 cups dried black beans
8 cups water or vegetable broth
1 onion, diced
2 cloves garlic, diced
1 roasted red pepper from a jar (or roast a fresh one in oven if time)
2 ½ tomatoes, diced large
½ habanero pepper, diced small (optional)
1 TB olive oil
2 tsp cumin (one in the beginning and one for later)
2 tsp chili powder (one in the beginning and one for later)
2 tsp garlic powder (one in the beginning and one for later)
1 tsp salt
2 ears of corn, grilled or cooked (frozen corn would be okay, too – ½ cup)
½ yellow squash, grilled and diced into small pieces
For the garnish:
½ diced avocado
½ diced tomato
¼ cup fresh cilantro, chopped
2 green onions, chopped

1. Heat the olive oil in a small pan on medium heat. When hot, add the onion and sauté for about 2 minutes. Add 1 tsp each of cumin, chili powder, and garlic powder. Then add the garlic and sauté for another 30 seconds, until garlic is aromatic.

2. Place onion mixture, beans, water, tomatoes, roasted red pepper, and habanero pepper into slow cooker. Stir, set on low, and cook for 8-9 hours

3. One hour before serving, stir in 1 tsp each of cumin, chili powder, garlic powder, and salt. Re-cover and let continue to cook on low.

4. Use an immersion blender or hand mixer to puree some of the beans to thicken the soup. It’s up to you how many beans to puree and how many to keep whole based on the texture you like.

5. Grill the corn and yellow squash, then scrape corn off and dice ½ of yellow squash. (I used the other half in a salad that I served on the side.) Place corn and yellow squash into slow cooker, stir and you are now ready to serve the soup. Check seasonings and add more salt/chili powder/cumin, if necessary.

6. Ladle the soup into bowls and garnish with diced tomato, avocado, cilantro, and green onions.

If you like, you could bake corn tortillas, cut them in strips, and float on top of the soup. If no slow cooker, this would probably take 2 hours on the stove. If you don’t have a hand-held immersion blender, you could scoop some of the soup out and put it in a blender to thicken (but be careful not to fill to high and let the soup cool a bit.)

I served with a salad on the side to make it a beautifully balanced meal.

Day 15- Makes the Cheese Monster Cry and Say Goodbye

As I mentioned in an earlier post, my nickname used to be “The Cheese Monster.” At parties, my mom would hide the cheese plate from me or it was in danger of disappearing in minutes. My sister and I could polish off an entire 24 pack of Kraft singles in two days. Judging by the fact that I was at a hefty 140 pounds in 5th grade, it was probably more me than my sister… When I was diagnosed with dairy allergies in 6th grade, I listened to the doctor and stopped eating dairy products for 6 months. I was twelve and lost 30 pounds!

Unfortunately, after about a year, I rediscovered my love of cheese and suffered from constant sinus infections, headaches, never being able to breathe through my nose, and…well…a constantly uncomfortable tummy. I thought it was normal.

Dairy is NOT normal. We are the only species that drinks milk after infancy and the only species that drinks the milk of other species. And why did we pick cows? Cows produce the largest quantity of milk and it’s more economic to house them than elephants. (“Lucky elephants!” say the cows.)

“Cows’ milk, by design, grows a 90 –pound calf into a 2,000 pound cow over the course of two years. It allows calves to double their birth weight in forty-seven days and leaves their four stomachs feeling full. Sounds more fattening than human milk, right?  It is.”  Skinny Bitch

According to Freston, “So-called ‘2 percent’ milk may be 2 percent fat by volume, but it’s about 33 percent by calories, which is what actually matters.”

Remember all those nasty pesticides, hormones, antibiotics, and steroids that you know are in the meat? By eating dairy products, it is just as bad as though you ate the meat directly. As a matter of fact, Eggs have 10 times the hormone content of meat and dairy, along with a hefty dose of cholesterol and very possibly, salmonella.

I just finished watching the documentary Veducated and was crying as I watched the male chicks either thrown into a grinder or simply tossed into the garbage to starve and die since they won't lay eggs. Though places that claim "grass fed" and "free range" can be certified organic, there is still no agency that governs how the animals are actually treated. No one checks on the word "humane." I feel like this really changes things for me. Here I was, feeling good about my organic eggs, picturing those happy cows on the organic farms, smugly wondering how "those other people" can eat commercial eggs and meat. Now I find out that the treatment of the animals is basically no different.

Dairy products have been linked to osteoporosis, allergies, acne, anemia, anxiety, arthritis, attention deficit hyperactivity disorder, autism, fibromyalgia, headaches, heartburn, indigestion, irritable bowel syndrome, joint pain, poor immune function, ear infections, colic, obesity, heart disease, diabetes, autism, Crohn’s disease, breast and prostate cancers, and ovarian cancer.

Why do I have to keep re-learning this lesson? I swear off cheese, feel better, almost start to breathe and then...I dive face-first into cheesecake, "have to" eat the pizza, lose my mind in ice cream (pictured above.) Can I just say it wasn't my fault? That I was drugged?

Actually, yes. Casein, present in cheese, eventually breaks down through digestion to become casomorphins. Yeah, like “morphine.” So casein is an opiate, sending pleasure to your brain, soothing you and making you want more. You had no choice but to equate cheese with love. Not only are you drugged, but casein and milk proteins have been shown to “dramatically increase blood cholesterol and its associated lesion that leads to heart disease.” Not bad enough for you? It also promotes cancer development.

T. Colin Campbell is responsible for the China Study, one of the most significant studies on the pitfalls of animal products and their link to cancer and other diseases. After one of his clinical experiments, he wrote, “Even when huge doses of cancer-causing toxins were given to study subjects, tumors grew only when they were fed casein.”

The American Cancer Society recommends eating mostly plant sources and to limit high-fat foods, especially from animal sources, if you want to reduce the risk of cancer.

I was very surprised to learn that milk actually leaches calcium from the body! Where are the lowest incidences of osteoporosis on earth? Surely America, since we drink all that milk, right? WRONG. Dairy –free countries. “The more milk a population consumes, the weaker its bones get.” Yes, milk has calcium, but at the same time it also releases even more of it.  According to The Kind Diet, “Meat and dairy are the chief causes of osteoporosis, not the cures.”

So how to get your calcium? Eat fortified grains, kale, collard greens, mustard greens, cabbage, kelp, seaweed, watercress, chickpeas, broccoli, red beans, soybeans, tofu, seeds, and nuts.

Calcium Milligrams per 100-gram serving:

Butter
20
Whole Milk
118
Chickpeas
150
Collard greens
203
Parsley
203
Soybeans
226
Almonds
234
Sesame seeds
1160

“The Chinese, throughout their long and complicated history, have never included milk or cheese in their diets. It’s only in the very recent past that dairy has been introduced as a daily food, and with it has come a rapid rise in health problems like obesity and breast cancer.” – The Kind Diet, Alicia Silverstone

Where women consume high-fat, animal-based diets, the American Dietic Association reports incidences of breast cancer at the highest.

In fact, “in countries where dairy is not consumed the incidence of breast cancer is so low as to be almost nonexistent. Once women in those countries begin eating Western diets, however, their breast cancer rates increased eightfold.” – Kind Diet

So if you drop all animal products, these are the long-term benefits:
1.  More energy – Liver and kidneys work harder to digest animal products – you are testing this right now!  Do you feel lighter?
2.  Clearer skin – Animal meat contains hormones
3.  Alleviation of chronic conditions, like arthritis – “80 percent of milk protein comes from casein, and casein is believed to aggravate arthritis.” –Freston
(I can already feel a significant reduction in my chronic back pain and it's only been two weeks.)

Not to mention, much lower risk of all the other diseases listed above.

When sugar is back on the menu and you're ready for a treat, check out SoDelicious ice “cream” bars. They are made with coconut milk and they are, well, SO DELICIOUS! My favorite ice "cream" is by the Coconut Bliss brand- they have chocolate brownie and caramel fudge flavors that are incredible. I make “Tofutti” cheese sandwiches (best if you combine with veggies – the taste isn’t exactly cheese) and pizza with Daiya "mozzarella" shreds. Tofu can act like scrambled eggs, but be sure it's organic.


To be completely honest, I'm feeling upset with myself right now. I convinced myself for a year that I "needed" to be more flexible with my diet. It was a slippery slope into horrible health, weight gain, energy loss, and carelessly contributing to the demise of our precious environment. In our society where eating meat and cheese is a central part of the culture, it is very difficult to hang onto your principles, to choose tofu when cheese covered bacon is sitting next to it. To be constantly asked why, even openly challenged by loved ones and teased at gatherings. I was tired of being teased. I was tired of being "picky" and "annoying." But I'm more tired of being fat, sluggish, and achy. I'm more annoyed at how heartlessly animals are being treated. I'm feeling picky about the shape I want our earth to be in for my niece, for her children, and their children. I'm ready to stop whining, stop making excuses, and start protecting my health, saving precious lives, and preserving the environment with my consistent, daily choices.

Encouragement from the Quantum Wellness Cleanse:

Yes, this is a lot of information, “but with awareness comes resolve. The more aware you are of why it’s so important to change the way you eat, the better you will be able to stick with the program. With this knowledge under your belt, the cleanse will feel less like a restriction and more like the upgrade that it is. And should you decide to maintain these upgrades after the completion of the cleanse, you will do so with the awareness that you have made a profound lifestyle choice with far-ranging, life-long positive benefits.”


More fabulous recipes tomorrow!

Day 14- Food for the Spirit

“There is a sacrosanct quality to taking something into your body to nourish it.  Treat the foods you eat with the respect they deserve.”- Eat Yourself Super, Dr. Todd Pesek

We’ve made it through two weeks! Have you started noticing a more kind, spiritual connection yet? I know that I was surprised by it the first time I did the cleanse. I felt, and still feel, more gentle in the world and proud of myself.

“By giving up meat and dairy, you withdraw your support from industries that take a toxic toll on the environment and on the well-being of your fellow humans…By not eating animals, you are reducing the needless suffering that occurs in the world, on many levels.  Whether or not that’s a priority for you, isn’t it nice to know that being good to yourself benefits others?  You’ve arrived at the place where kindness to yourself meets kindness to the earth meets kindness to other creatures, and that’s pretty cool.  Abstaining from animal products is a profound act, with physical, emotional, and even spiritual benefits.” – The Kind Diet, Alicia Silverstone

In the Quantum Wellness Cleanse, Kathy Freston writes that by changing a few eating habits, we also align our behaviors with our spirituality, our sense of values.  She encourages us to keep our eyes – and our hearts- open and to think deeply about everything that goes into feeding ourselves the diet that we’ve grown accustomed to.  In this way, we become more conscious eaters.  She writes: “Just slow down enough to ponder the big picture, and soon enough, it will begin to come into focus.”

The reason that I have posted a new recipe every day is to share with you how abundantly delightful vegan, and even gluten-free eating can be. We have traded in brown and gray colored foods for the colors of the rainbow, for vegetables so delicious they make you crave more, grains that are nourishing and make your body sing, like quinoa and brown rice, new sources of protein like black beans, black-eyed peas, chickpeas, seeds, and nuts. An avocado can taste like butter and is wonderful on top of spicy, Mexican dishes in place of cheese. I never used to like green beans until I found the recipes I’ve shared with you. This has been a great opportunity to reach outside of my comfort zone and to try new vegetables and recipes. 

In Eat Yourself Super, Dr. Todd Pesek writes:
“There is no substitute for home-prepared, close-to-nature whole foods…plant based, nutrient-dense, calorie sparse.”   He also says, “When you love people, feed them.  But only yummy, healthful food.”

Freston urges us, before sitting down to eat, ask yourself:
How can I eat in a way that is kind, responsible, and attuned to the needs of my body?
What can I do to bring my life to the highest vibration possible?

Kathy’s Meditation:

“I open my eyes so that I might heal.  What a powerful statement.  It means I am ready to confront the darkness within (the parts of myself that care only about immediate or personal satisfaction) and darkness in our world.  By nudging myself to open my eyes, I will begin to see what needs to shift on a fundamental level.  By healing myself and becoming more aware and thoughtful about my choices, I am also offering that light and healing outward into the world.”

Day 13- Moo-ve Over, 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

When I first blogged about this cleanse, this was the easy part for me and such a nice soapbox to stand on. I had been vegan for quite some time and had nearly forgotten how hard it is to give up eating meat. This time, I have actually called myself a “recovering vegetarian” for the last year and have even written in a local publication about my glorious reunion with bacon. So, I'm going to be very honest and tell you that I have been craving a bacon cheeseburger for the last several days. But I've also enjoyed being rediscovering this very light, gentle feeling in my body.

The biggest reason I decided to start this particular cleanse at this time is because though I had every intention of using meat only as a garnish, only about once a week, and only with responsibly sourced meat. Then, the slippery slope led me into more of a habitual consumption of meat and my rules became more and more lax. Now, I'm at my heaviest weight and am still battling to get my energy back. It seemed like the perfect time to re-set my body and remember why I had ever chosen to be vegan to start with.

So why is this such an important topic to consider for optimal 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 are: flaxseeds, pumpkin, sesame, sunflower seeds, nuts, soybeans, fruits, vegetables, leafy greens, soy products, and whole grains. But please, organic soy only- more info on that in a few days.

And as if Mad Cow Disease, pink sludge, E. Coli, 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

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.

Documentaries:
All very lively documentaries that held my interest the whole time. Fast-paced, fascinating, and life-changing. Check them out. You don’t even have to read.
Food, Inc.
Hungry for Change
Fat, Sick, & Nearly Dead

I’m still reading and will keep you posted!

And now for a protein-packed meal:

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.

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.

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!)


*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. 

Day 12 – Since we don’t live in a bubble…Tips for dining out, busy days, & travel

Happy Friday!

Though it’s best to have stability in the schedule during this cleanse, our lives certainly don't have to stop. It’s likely we’ll have busy days, travel plans, dinner dates out, gatherings, etc. Especially on the weekends! Since we want to learn how to work these habits into every day life so we can continue as we find how happy our bodies can be, these are some tips to stay on track while living life. You can also keep these in mind when you go on that vacation that was recommended the other day...

• Take nuts with you wherever you go. I like to bring pistachios, watermelon seeds, almonds, and/or cashews. 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. (Note: Still a good idea to notice the portions on nuts or nut butters- if you are eating more than 2 TB nut butter plus nuts, you may have trouble releasing weight.)

“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.” – 21 Day Quantum Wellness Cleanse

• 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. If you like them, though, they are great in a pinch. Even better, bring your Warrior Bars along.

• 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, you can ask for something made with every vegetable available in the kitchen. I'm generally pleasantly surprised- usually I get something like a delicious salad with avocado, zucchini, bell pepper, cucumber, tomato, and carrot and everyone at the table was jealous. 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 the mouth.  Enjoy!

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 also add 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. (I usually take some out before dressing to save for lunch the next day.)

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 11- Sugar's Evil Step Sisters- Mmm, Chemicals!

Let’s talk about Soda (“Liquid Satan.”) Not only does a typical soda have 10 teaspoons of sugar (which I bemoaned yesterday,) the high levels of phosphorous can leach calcium from your body, which can lead to bone loss and even osteoporosis.

“There is nothing in soda that should be put in your body,” according to the Skinny Bitches.

If you are proudly saying, “I drink diet soda, I’m good!” PLEASE pour it out right now! And be careful where and on what because it will probably kill anything it lands on.

“Aspartame (an ingredient commonly found in diet sodas and other sugar-free foods) has been blamed for a slew of scary maladies, like arthritis, birth defects, fibromyalgia, Alzheimer’s, lupus, multiple sclerosis, and diabetes.” – Skinny Bitch

The Food and Drug Administration (FDA) has received more complaints from the public on aspartame than any other “food” product. There are actually aspartame victim support groups. According to Freedman and Barnouin,

 “Some of the ninety-two aspartame side effects listed by the FDA include memory loss, nerve cell damage, migraines, reproductive disorders, mental confusion, brain lesions, blindness, joint pain, Alzheimer’s, bloating, nervous system disorders, hair loss, food cravings, and weight gain.” 

No, I didn’t make a mistake. Diet soda leads to weight gain.

NutraSweet and Equal are the chemical sweeteners that contain aspartame. So why is aspartame so dangerous? When eaten, methyl alcohol, one of the ingredients in aspartame, changes into formaldehyde, a deadly neurotoxin which is carcinogenic (cancer-causing.)

Also, when aspartame is combined with carbs (like a chips and diet soda snack), it “causes your brain to slow down its production of serotonin. A healthy level of serotonin is needed to be happy and well balanced. So drinking diet soda can make you fat, sick, and unhappy.” – Skinny Bitch

Equal goes even a step further, increasing your risk of seizures, depression, and schizophrenia due to high levels of phenylalanine that go to your brain.

So, you prefer Sweet & Low? (You thought you were going to sneak on by, didn’t you?) It contains “saccharin, a coal-tar compound.” Mmmmm.

And Splenda? Remember when they told us that one was the new, safe alternative? It contains small amounts of heavy metals, methanol, and arsenic. Sucrose, in Splenda, is made by chlorinating sugar and “has been found to cause diarrhea; organ, genetic, immune system, and reproductive damage; swelling of the liver and kidneys; and a decrease in fetal body weight.” – Skinny Bitch
Additionally, there is evidence that Sucralose may increase appetite. (Wait, what?)

Please, throw those nasty chemicals AWAY! I won’t even go into the legal battles that happened to get them into our food, but I will say that they were shady and not in the best interest of human health. According to The Kind Diet, all artificial sweeteners followed the same path: “failing safety tests, being approved by the FDA anyway, and now producing ever-growing anecdotal evidence of ill effects.”

Also, beware of “low-fat” or “fat-free” claims on packages. What these words really mean, according to Skinny Bitch, is “Chemical Shit Storm.” Foods go through more processing to take out the fat. Typically, it means adding extra forms of sugar (or sweeteners), stripping the “food” of more minerals and vitamins, and adding hydrogenated oils (not diet food, really.)

I just heard someone say, “I’ll eat what I want now and just take medicine later.” (With all due respect...) Ugh. If your body is saying, “I don’t like this,” that’s a natural signal to keep it out of your body. 

“Every time you take medicine, you interfere with your body’s natural ability to heal itself. You are alleviating those intelligent responses that alert you to a problem, and sending false signals to your brain…most likely, your body is having an adverse reaction to the unhealthy crap you’re eating.” – Skinny Bitch

When we pay attention to our bodies and take proper care, the body is a perfect machine. We have the ability to heal ourselves. When we cover up the problems with medicine (chemicals), we cause other side effects that ruin the balance in other ways. Of course, there are times when medicine can be a necessary evil, but if you have a little headache, drink some water (you could just be dehydrated.) Or rest! The more chemicals that we regularly add into the body, the more likely we will be to fall out of balance and have to take more and more to ease the symptoms.

“He that takes medicine and neglects diet, wastes the skill of the physician.”
-Chinese Proverb

Ok, in case I've upset you by talking smack about those jerks Sugar, Diet Soda, and all their nasty friends, please enjoy this gooey, comforting recipe that will have you saying, "Sugar who?"

Polenta Gnocchi in Tomato Sauce

¼ cup olive oil
Prepared polenta (follow instructions on box.  I like to buy a pre-made roll of polenta from Trader Joes- I know what you’re thinking and I checked the ingredients – organic yellow corn meal, salt, water, vitamins)
2 cups spaghetti sauce (see below for a quick sauce)
¼ cup finely chopped fresh parsley or basil, for garnish
Freshly ground black pepper

1. Prepare a baking sheet by placing a layer of aluminum foil (or better yet, parchment paper) over the surface, then grease with half of the olive oil.

2. Spread the polenta in a smooth layer on the baking sheet and refrigerate the polenta until cool and firm, 2 to 4 hours. Use a biscuit or ravioli cutter to stamp out rounds of polenta.

Note: For a thicker sauce, puree in a blender for 10-15 seconds. It makes it even and it spreads more nicely on the polenta.

3. Preheat the oven to 400 F (204.5 C).  Prepare a baking dish by coating it with the remaining olive oil. Arrange the polenta gnocchi so the pieces are slightly overlapping one another in the bottom of the baking dish.Generously spoon the sauce over the polenta gnocchi and bake until hot, about 30 minutes.

4. Remove the gnocchi from the oven and sprinkle with the parsley, then grind some fresh pepper over the top. Serve immediately.

Great with a salad!

Quick and Easy Pasta Sauce
Your favorite jarred (32 oz) sauce (watch the sugar and ingredients- Heinens has an organic sauce with no sugar)
1 TB olive oil
1 onion, diced
½ yellow bell pepper, diced
2 cloves garlic, chopped
1 tsp oregano
1 tsp basil
½ tsp parsley
1 pinch rosemary
1 tsp garlic powder

1. Heat the oil on medium-low and sauté the onions when hot. After 2 minutes, add the pepper. Add the oregano, basil, parsley, rosemary, and garlic powder. After 3 minutes, add the garlic and sauté for about 30 seconds (it gets aromatic.)

2. Pour about half to ¾ of the jar into the sauce pan (depending on if you want leftovers. Bring to a gentle boil, cover and simmer for 30 minutes.

Day 10- She seems so sweet, but she'll kill you slowly

This is really awkward… I’m so sorry to have to be the one to tell you this, but your sweetheart, Sugar – she’s never going to love you back. As a matter of fact, your SweetTart, your Love, your Sugar…has been trying to kill you for years. I know it must be hard to hear. But from what I can see (the attempted murder and all), I’m not sure it’s going to work out between you two…

“Sugar is like crack, and food manufacturers know that if they add it to their products, you’ll keep coming back for more.” – Skinny Bitch

White sugar, often called an “antinutrient” actually steals nourishment from your body. It leaches vitamins and minerals from your blood and bones. That’s why you get cavities, as I’m sure you know, but it also leads to bone loss, depression, and weak blood.

Additionally, “Refined sugar, a simple carbohydrate, has been linked to hypoglycemia, yeast overgrowth, a weakened immune system, hyperactivity, attention deficit disorder, enlargement of the liver and kidneys, mental and emotional disorders, cavities, and an imbalance of neurotransmitters in the brain.” – Skinny Bitch

Not bad enough? White sugar is associated with cancer. “Cancer cells swarm to sugar like bees to honey, because it is an important source of food for them.” – The Engine 2 Diet, Rip Esselstyn

Sugar contributes to insulin resistance and diabetes, where your “blood sugar remains high, but your cells are starving.” – Kind Diet

Also according to Alicia Silverstone: “Sugar makes you fat…Because excess refined sugar converts to fat, every soda, every cupcake, and every candy bar is going straight to your thighs.”

Rip Esselstyn agrees, “When sugars are refined, adulterated, and processed, they become empty calories: They contain almost no nutritional value, can raise cholesterol levels, and make a beeline for your waistline.”

Did you know that it was the arrival of refined flour and sugar that brought disease to isolated areas?

 “Western diseases followed closely on the heels of the arrival of Western foods, particularly refined flour and sugar and other kinds of 'store food.'…When one Western disease arrived on the scene, so did most of the others and often in the same order: obesity followed by type 2 diabetes followed by hypertension and stroke followed by heart disease.” – In Defense of Food, an Eater’s Manifesto by Michael Pollan

According to Kathy Freston's Quantum Wellness Cleanse, “the most important thing to realize is that no matter how out of balance your system is, even if you have type 2 diabetes, you can do a great deal to get healthy again by cutting out sugars, refined carbs, and high-fructose corn syrup, and by exercising regularly.”

Continue to avoid:
-Soda (Deemed “Liquid Satan” in Skinny Bitch)
-Store-bought cookies, cakes, or pastries
-Candy
-Condiments that contain sugar or high fructose corn syrup (HFCS), which is processed even more than refined sugar
-Ice cream or frozen yogurt

Other words for refined sugar on packages are: evaporated cane juice, sugar, brown sugar, high fructose corn syrup, corn syrup, honey, barley malt, or beet sugar.

Also, a tip from The Kind Diet: “All ingredients ending in “-ose” should be considered white sugar: Dextrose, glucose, sucrose, maltose, and fructose are all simple sugars.”

Freston recommends avoiding fruit juice because “it contains high concentrations of naturally occurring sugar.” If you really love your juice, I have a trick to share: Pour yourself ¼ glass of juice, then fill the rest with water or sparkling water. You get the flavor, but much less sugar. It’s especially good with pomegranate juice, which has a strong flavor.

If you get a craving for sweets, these are some delicious substitutes:

• A piece of fruit (mango, apple, peach, banana, grapes, whatever you like!)

• You might just be thirsty – have some water with a squeeze and slice of lemon (or soak some cucumbers, oranges, or lemons in water for a couple of hours in a pitcher- so refreshing!)

• A spoonful of unsweetened, natural peanut butter- this has been my lifesaver. It tastes sweet and indulgent and the high protein and healthy fat keeps me full.

• Dried fruit in bakery, like in the recipe below

• Trouble kicking the soda pop? How about some sparkling water with Citrus Fresh essential oil?

  

  My party drink. :-)

Do not substitute with artificial sweeteners. More on that tomorrow.

For a really eye-opening documentary on our food industry and sugar, I strongly recommend the documentary Fed Up.

A lovely meditation from the 21 Day Quantum Wellness Cleanse:

“I choose wisely. I am more than just a body on autopilot. I am a thinking, rational, strong person who has pointed myself in the direction of ever-evolving wellness. I am no longer willing to do things just because they feel superficially or temporarily good. I want to experience a deeper sense of satisfaction now, which includes being responsible to myself and to the world around me. I know that sweating it through this period of discomfort will pay off. I choose wisely, and with each day, that wisdom lifts me to a higher level.”

Now for a quick & easy, sweet treat that even has chia seeds, as promised! Perfect alternative to processed snack bars with added sugar.

Super yummy right out of the oven!

 Warrior Bars (shared by Alyssa Gustwiller- Thank you!)

Ingredients
2 tablespoons chia seeds + 6 tbs water
1 cup almond meal + ½ cup coconut flakes
1 cup gluten-free rolled oats
½ cup dried fruit (I used pomegranate and goji berries)
2 cups mashed banana (super ripe)
1/3 cup pepitas + 1/3 cup sunflower seeds
1/3 cup sliced almonds
½ teaspoon pure vanilla extract
Pinch of ground cinnamon
Pinch of sea salt

Instructions:
1. Preheat oven to 350 F (180 C). Grease or line 8 inch square baking dish with parchment (baking) paper.

2. Soak chia seeds in 6 tablespoons of water for 5 minutes.

3. Combine the chia seeds and remaining ingredients in a bowl.

4. Press the mixture into the prepared baking dish.

5. Bake for 25-35 minutes, or until golden on top. Remove from oven and let cool.

6. Slice into 8 bars. Store in an airtight container in the fridge for up to 5 days.

Day 9: 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!

To be honest, I’ve been guilty of hibernating this winter. Working on this blog post today is actually my motivation to get active. That and reading Light on Life, where Iyengar discusses the importance to keep moving:

“If we break off our practice, inertia reasserts itself…it takes more energy to overcome inertia than to pick up speed. For instance, it is more difficult to push a stationary car up to one mile per hour than to push it from one mile per hour to two miles per hour." 

 Yep, I’ve definitely been feeling like a “stationary car” lately. Or maybe even a truck. But this is a great reminder to jump back in now, knowing that it will get easier once I get moving and that if I only make it easier on myself and keep going this time, perhaps energy and balance will join me!

NingXia Nitro and chia seeds help me with that extra push of energy when I need to get going. Have you tried 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. I find a bit more endurance. Try it.

If you are sore after a tough workout, marjoram oil is an excellent muscle relaxer. I find I have much less muscle pain for the days following, especially that brutal first week, if I rub myself down with marjoram oil or take a bath with a few drops sprinkled into the water.

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)
2 scoops protein powder, like Power Meal or Balance Complete

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.

*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! You are welcome!

Stay tuned- tomorrow I will be sharing another amazing recipe with chia seeds- contributed a couple of weeks ago as a response from the recipe request shout out! Is it yours?