Day 12- Food for your 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

You’ve made it through eleven days!  We are more than halfway there, and I’m sure you’re starting to feel amazing.  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

Kathy 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.  You 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.”

Kathy 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.”

It was really hot today, so I was in the mood for a nice, light veggie salad.  This is one of my go-to recipes.

Light Summer Tomato Salad
3 tomatoes, diced large
1 avocado, diced large
½ medium onion, diced or sliced
1 large cucumber, diced large
1 TB Apple Cider Vinegar
2 TB Good Olive Oil
2 TB Fresh Italian Parsley
1 TB dried oregano
1 tsp garlic powder
½ tsp onion salt
Salt & pepper to taste
plus a couple handfuls of walnuts

Mix together, let marinate for 10-15 minutes, serve and enjoy!



We had the tomato salad with grilled corn on the cob and grilled bell peppers.  Tastes like summer!

Day 11 Makes the Cheese Monster Cry and Say Goodbye

Free yourself from dairy and animal products.

As I mentioned in an earlier post, my nickname used to be “The Cheese Monster.”  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 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 I mentioned yesterday that are in your 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.

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.

Dairy can have a strong, crazy hold over us.  This picture was not taken during the cleanse!



I know that you are still saying, “but CHEEEESE!  What would I do without cheese pizza?”  That’s because you’ve been drugged.  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.

But your doctor said that milk “does a body good,” right?  Did you know that medical doctors receive less than 3 hours of training in nutrition, according to a Senate investigation?  So they are buying the garbage that those who profit from our drinking milk are spending millions of dollars to advertise.

As a matter of fact, 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?  Easy!  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 – 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

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

When sugar is back on the menu, check out SoDelicious ice “cream” bars.  They are made with coconut milk and they are, well, SO DELICIOUS!  I make “Tofutti” cheese sandwiches (best if you combine with veggies – the taste isn’t exactly cheese) and pizza with Daiya shreds (still looking for a tastier brand, but it melts like cheese and holds the veggies on my pizza.)

Kathy writes:

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.”

Carrot Ginger Smoothie – Refreshing!

1 large carrot, cut into chunks
1 small apple, skin and core removed, cut into chunks
½ avocado
½ banana
Juice of ¼ to ½ lemon (depending on how lemony you want it)
About ½ inch fresh ginger
¼ cup chia gel
½ cup water

Blend together.  Add more water if too thick.  Enjoy!

Day 10 - What’s wrong with meat?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I’m still reading and will keep you posted!

Leftovers would make a nice breakfast.

A light and lovely recipe:  Avocado Fruit Salad

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

Dice, Mix and Enjoy!  It tastes like summer.

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

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

Day 9 – A Surprising Obstacle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

Some advice:

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

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

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

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

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

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

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

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

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

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

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

 

Bobby Flay's Chinese Salad with Red Chile Peanut Dressing

Serves 4

¼ cup rice wine vinegar

1 tablespoon chopped fresh ginger (or more)

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

1 tablespoon soy sauce

1 tablespoon honey

2 teaspoons toasted sesame oil

½ cup canola oil

Salt and freshly ground pepper

½ head Napa cabbage, shredded

½ head romaine lettuce, shredded

2 carrots, shredded (or julienned)

¼ pound snow peas, julienned

1 yellow bell pepper, julienned

¼ cup coarsely chopped fresh cilantro leaves

¼ cup thinly sliced green onion

½ cup chopped roasted peanuts

¼ cup chopped fresh mint leaves

Chili oil, optional

Grilled lime halves, for garnish

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

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

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

3. Add the dressing and toss to combine.

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

- Bobby Flay, Food Network

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

Today’s Meditation:

“I am flexible.”

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

Day 7 – Chill Out!

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

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

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

• Sleep refreshes the nervous system.

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

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

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

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

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

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

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

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

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

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

Recipe from Food Network Magazine

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

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

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

Day 6 - Drop Your Glass

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



Many health and wellness authors have concerns about alcohol:

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

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

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

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

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

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

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

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



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

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

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

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

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

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

-    Adapted from Vegetarian Times

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

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

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