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.

Pursuit of Wellness

 

 "Wellness is very big among my yogamates. If Wellness were a person, it would be Michael Jackson circa 1984, and my yogamates would be screaming, crying fans jumping up and down just to be so near to it." - Yoga Bitch, Suzanne Morrison

In my breathless pursuit of Wellness, that willowy, lovely ideal of balanced health, I am planning to draw my focus to the physical aspect, but for once, my resolution is not "lose fifty million pounds." It is to "Be healthy by moving regularly and eating mindfully."

Ever blown it on your weight-loss resolution?  I have some shocking news for you: It's not your fault! According to Dr. Leanne Deardreuff, DC in Inner Transformations Using Essential Oils,

"Starting a weight loss diet in the winter works against the system and actually makes the body want to put on more weight since it thinks it has been thrown into the starvation mode during the cold months when it already needs to conserve all the energy it can. This is one reason that New Year's weight-loss resolutions often fail: It's simply the wrong time of year."

The trouble is, if you've gone off the holiday deep end like me, the body may be craving balance and respite from the feasting. Dr. Deardreuff goes on to say that cleansing in the winter can still be beneficial, "especially if your body is screaming for it."

So, to honor my screaming body, I'm doing a cleanse! I've decided to use my blog posts from 2012 that were based on Kathy Freston's 21 Day Quantum Wellness Cleanse, but I will also be integrating other things I've learned about and experienced over the last couple of years, like juicing, green smoothies, and using essential oils and essential oil enhanced products. I may even have some new recipes.

I'm starting this coming Monday- January 12th. Would you like to join me? My blog posts each day will have enough information for you to follow along, whether for the full 21 days or to flirt for a week, even a day here or there. If you simply read along without doing it, you'll still find surprisingly great recipes and info.

This cleanse is the perfect 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

Well, those things sound awesome! And it's only 21 days. You'll be done by Valentine's Day...but will you still look at the candy the same way? Hmmm... So you're in, right?

Life, Gymnastics, and Another Cleanse

 
When I was five years old, I walked the balance beam for the first time in gym class.  As I found the stability, rather impressed with myself, I tried sticking my right leg out behind me.  Next thing I knew, I had lost my footing and landed with all the weight of my body directly onto the beam – between my legs.  I still remember the fiery, pulsing bite of the pain.  I think my special place was bruised.

Too often, balancing through life seems just like that.  And you have no choice but to get back up on the beam.

My solution for now?  Back to cleansing!  Instead of 3 weeks as before, I am extending to 6 weeks with the hope that these wonderful changes will become life-long habits instead of joining Sisyphus, constantly pushing the giant rock up the hill again and again. 

I’m also looking for equilibrium in smaller, more mundane ways.  A rough day is rewarded with an hour-long bath full of luxurious bubbles, soft music, and a book.  Home late too many nights?  Cancel the hair appointment to cook dinner and relax.  One little change at a time as I’m teetering on the beam, finding grace and stepping carefully.

My cleanse rules are the same as before.  I have given up gluten, alcohol, coffee, all animal products, and added sugar.  This time, I am adding yoga classes 5-6 days a week.  It’s only been about 1 ½ weeks and already I feel lighter, taller, and less achy.  I’m still waiting on the incredible energy that I had last time, but I remember the first two weeks are a bit more challenging as the toxins are leaving the body.  As always, I'm missing cheese, bread, and coffee the most!

I will check in as often as I can – I’ve missed this blog!  I hope that you have, too.

Below you will find a really nice breakfast recipe to keep warm during these snowy winter months.  It’s decadent and satisfies the grain cravings without actually using any grains!

I substituted almond milk for the soy and added the milk much sooner because I like thick, warm cereal.  You can also add chopped nuts.
Rainbow chard on the side is a great compliment to get in some extra greens - kale, mustard greens, spinach, or swiss chard would work too.

Enjoy!  It's delicious and soothing.

Hot Quinoa Cereal with Warm Spiced Soy Milk
Serves 3-4

Ingredients
1 cup quinoa
2 cups filtered water
2 cups organic soy milk
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 cup maple syrup

1. Put the water and quinoa in a small saucepan and bring to a boil over high heat.  Reduce the heat and simmer, stirring occasionally, until the quinoa is tender and the mixture thickens, about 20 minutes, adding more water if necessary (this is where I added the almond milk).

2. When the quinoa is almost done, put the soy milk ginger, and cinnamon in another small saucepan.  Warm the mixture over low heat.  (Instead, I added all into the main pan)

3. Divide the quinoa among 4 serving bowls.  Pour the warm soy milk over each serving and drizzle with maple syrup or honey.

It tastes decadent, but is really a healthy start!

From Eat Taste Heal - An Ayurvedic Guidebook and Cookbook for Modern Living

Tips for Continuing on a Healthy Journey

"When diet is wrong medicine is of no use.
When diet is correct medicine is of no need."
-Ayurvedic Proverb

Wow, we did it.  We committed to 21-days to take care of ourselves and to improve our health and our awareness of what we put in our bodies.  You should be so proud!

If we’re being scientific, the best approach is to re-introduce each of the “Big 5” one at a time, so that you can evaluate the effects on your body in an isolated manner.  These are my recommendations for optimal health:

I recommend continuing to omit Animal Products.  After all that we’ve learned about meat and dairy, it makes sense to keep out of our bodies.  Plus, there’s that lovely, light feeling after eating.  If you do decide to reintroduce dairy, watch out for sinus congestion or stomach upset.  If these things show up, you may be one of the 50% of people who are allergic and don’t even know it.

When dining out, you can always ask if you don’t see something on the menu that works for your diet.  In New York City at a steak restaurant, I asked the waiter for a vegan meal, and this is the beautiful dish the chef whipped up, just for me!  It’s best to call ahead, whenever possible, if requesting off-menu meals, but is not typically required.  You may be surprised how accommodating and creative chefs can be.

It's always fresh, made just for you, and usually presented rather artistically.  This was another delicious vegan meal that was prepared for me at a wedding on Saturday (veggies with a balsamic reduction sauce):

Vida commented that the baked red skin potatoes on my plate were tastier and better seasoned than the scalloped potatoes on his!

If you did not find many changes from omitting gluten, slowly reintroduce it into your diet.  Look for whole grains like barley, buckwheat, oats, and whole wheat.  Pay close attention to noticing if you experience headaches, asthma, skin rashes or hives, weight gain and/or loss, bloating, fatigue, or depression.  It could mean you have a gluten intolerance and then you would want to continue to omit.

I strongly recommend leaving caffeine out of your diet.  You’ve already gone through the withdrawal, so why put your body through the deleterious effects again?  If you decide to partake on occasion, pay close attention to how you sleep and if you notice a rise in anxiety and/or irritability.  You may also experience tummy troubles.  And remember, coffee is acidic.  Too much acid in the body keeps us fat and sick.  To boot, if you are a cream and sugar addict like I used to be, that’s added fat and calories that you can spare yourself daily.

Ah, alcohol.  Again, we’ve broken the habit, so why not leave this one for special occasions?  And pay attention – you will be more likely to notice the way your body reacts, both while drinking and after.  Evaluate if that’s what you want to experience and make your conscious choice instead of succumbing to peer pressure or habits.  Alcohol is really pure sugar – it’s grains processed down until the body uses them too quickly.  That’s bad for blood sugar and your metabolism.

If you are going to re-introduce sugar, I hope you will do so much more lightly than before you began the cleanse.  Sugar is another toxin that makes our body acidic, causing our body to cling to fat cells and also increasing the fuel for cancer.  Of course, if you have dessert at a party every now and then, that’s fine.  And I will have dark chocolate from time to time.  But if you can resist, take advantage of the fact that your body has broken its craving.  And again – pay close attention to how you feel.

These are my recommendations.  Of course, you and your body know best.  Hopefully you’ve become more in-tune and will be able to discern what is best for you at this time in your life.

Have a wonderful week and I’ll have another delicious recipe for you on Thursday.  Please keep the comments and questions coming.  Enjoy your healthy journey!

Day 17- Sugar’s Evil Step Sisters- Mmmm, 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!” you may, unfortunately, be even worse off.

“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.  Also 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 (chips and diet soda), 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?  Ah, I wish I could go back in time and take Splenda out of my cabinets years ago.  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.  (Hint: $)  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.”  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

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 (hopefully leftover from yesterday- if not, 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 over the surface, then greece 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 (this is why I buy it in a tube – I just cut the circles.)

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 (I like Mids and Ragu)
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.

You can add diced tomatoes if you add a tablespoon of agave nectar and simmer for at least an hour.

Day 16 – Your Love for Sugar is Unrequited

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: 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.”

Kathy 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 that was taught to me by my good friend, Arlyn.  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.

• Agave nectar (actually contains vitamins and minerals and does not affect blood-sugar levels), maple syrup, molasses, Stevia, brown rice syrup, Turbinado sugar, and raw sugar.  Do not use artificial sweeteners.  More on that tomorrow.

Today's meditation is below the recipe.

My dad used to start this sauce at 6am on Sundays to serve the family (early) dinner.  Everyone loved getting an invitation to Joe’s for pasta!  The longer it simmers, the sweeter it gets- that's one of the secrets.

Joe-Daddy’s Famous Sauce Goes Vegan!

2 TB olive oil
3 medium onions, diced large
4 cloves garlic, diced large
1 yellow bell pepper, diced small
9 roma tomatoes, skin peeled and crushed by hand (or a 32 oz can whole tomatoes)
1 small can tomato sauce (8 oz)
1 small can diced tomatoes (16 oz)
1 small can tomato paste (6 oz)
1 TB oregano + 1 tsp
1 TB basil + 1 tsp
2 tsp dried parsley + ½ tsp
½ TB garlic powder
½ tsp crushed red pepper
1 bay leaf
2 TB Molasses
Gluten-free Pasta of your choosing (quinoa pasta, brown rice pasta, etc.)

1.    Heat the oil on medium.  Once hot, add the onions.  After about 2 minutes, add the spices (oregano, basil, parsley, red pepper & garlic powder- use the first measurement – the second comes later.)  Stir.

2.    Once onions are getting soft (about 3 more minutes), add the garlic and stir for 30 seconds until fragrant.  Immediately add the crushed tomatoes.

3.    Add tomato sauce, diced tomatoes, tomato paste (fill can once with water & add), bay leaf, and Molasses.

4.    Bring to a gentle boil, then reduce heat to very low and simmer with lid tilted for 2.5 to 4 hours, stirring every 15-20 mins.

5.    Add diced yellow pepper and spice measurements after the “+” sign (oregano, basil, parsley) and simmer for another 1-2 hours.

6.    Make pasta according to package directions.  After straining, spoon 3 large scoops of sauce into the pan with the pasta.  Mix to coat.  Serve on plates and then add several generous scoops of sauce to top the pasta. Sprinkle with a dash of red pepper flakes, if desired.

Save some for tomorrow's recipe - you should have quite enough.

Today’s post on sugar is dedicated to my Love.  I caught that damn mistress Sugar trying to poison him again and I just wish he would stop loving her so blindly…
And to Jess G.  You can do it!

Dedicated especially to Joe-Daddy.  I didn’t share all your ingredients, so don’t worry!  I know you are chuckling about the ones I still don’t know…Thanks for teaching me to make real sauce.  I know you’re with me every time I make it and I hope you can hear me talking to you while I stir in a  little extra love.

Kathy’s Meditation:
“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.”

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.