Project Reduce Waste: Day 20 Check-In

Wow, 20 days since beginning Project Reduce Waste!  Things are going really well, and the new recipes I have been creating are actually helping me to work more on my second cookbook, which has been in the works for over a year. Yay! freeing two birds with one move!

The fun thing we are finding is the more we have been actively participating in the goals, the more they are becoming second nature.  This translates to less reminding for each other, or ourselves, to do them (okay, it really means less nagging by mom).

Through this journey, and mini updates regarding the meals we have been preparing, several people have been asking for recipes, so I thought today I would post a few.  The recipes can be found at the end.

What are the results after 20 days of being more aware and mindful in our choices?  Let's see…
1.  Electronic use is way down.  
2.  Lights and TV are getting turned off immediately upon leaving the room, the real test will be once the utility bill arrives :).
3.  As you remember, I filled the van 2 weeks ago and there is still just under half a tank left.  This one is just unbelievable to me, and I am so excited about it!
4.  Penalty jar is at $2.90, a huge improvement from the first 10 day check in of $2.05, which means we have cut our penalties by roughly 60%.
5.  The smaller kitchen compost bin has been emptied 4 times into the larger outdoor compost barrel.
6.  The $350 two week budget was on target, we only spent $20 extra to get dish washing tabs, a bag of rice for the dogs, a jar of sun butter for our oldest, 2 bunches of bananas and 2 avocados.

What other measurements can we share?
1.  Watched a beautiful documentary about how our choices not only impact us, but just how far reaching they truly are.  We highly recommend the documentary Dukale's Dream, it's a great story about hope, and actively making a positive difference in the world through our simple day-to-day choices.
2.  Did not eat out at all until Halloween Eve, when we went to an allergy friendly Halloween party at a local restaurant.
3.  Met our two week goal of grocery shopping, just went again over the weekend for another two weeks.  We are sticking with the $350 budget, we were actually under at $285!

In the gallery below you'll find an assortment of the creations, and experimentations from other cookbooks, beginning with homemade crackers, the rest… Gardein chick'n scallopini (which is not only vegan, but also GF) w/ steamed basmati wild rice and steamed broccoli; more basmati (this time boiled) and steamed broccoli w/ homemade GF flat bread; rainbow roasted veggies over wild rice, topped with avocado and green onion; garlicky rice noodles w/ chopped green onion; herbed biscuits w/ gravy; sliced apples w/ cardamom, nut butter and cacao nibs; pumpkin pie smoothie; sweet biscuits w/ maple drizzle; grown up grilled cheese w/ mustard, avocado slices, tomatoes, and thyme on sprouted bread; open face tofu scramble on a tomato slice and spouted english muffin, topped with gravy and green onion; 5 minute PB fudge.  

On to some recipes…

Slow Cooker Tempeh Stew
(two options, one to prepare the night before)
Serves 6

Ingredients:
5-6 c. russett potatoes, cubed
1-2 Tbsp. avocado oil
2 pkgs. tempeh, cubed
1 onion, chopped
4-5 tomatoes, chopped (use seeds and juice)
1 large organic bell pepper, chopped
1 tsp. cumin
1 tsp. oregano
1 Tbsp. minced garlic
1/2 - 1 Tbsp. chili powder
1 tsp. sea salt
1 c. cooked wild rice
1 c. cooked pinto beans
1 c. water

Directions:
1.  Place potatoes in a large pot, cover with 1-2 inches of water.  Bring to a boil, reduce to simmer, cover and simmer for 15-20 minutes until tender, but still firm.  Drain and set aside.
2. While potatoes boil, place a large skillet over medium high heat, allow to heat 1 minute, add 1/2 or 1 Tbsp. oil, add onion, sauté for 3-5 minutes.  Add tempeh, bell pepper, half of the tomatoes and juice, cook another 5 minutes.  Add spices and garlic, cook 3-5 minutes.  Stir and, either place into the crock pot or, if preparing the night before, in a large container, set aside for remaining ingredients.
3.  Using the same skillet, DO NOT rinse it out, add remaining oil, wait a few seconds, then add remaining tomatoes and juice, cook 10 minutes.  Add all others ingredients except the water.  Cook 5 minutes more.  
4.  If preparing the night before, place into the large container with other mixture, add potatoes, stir and cover with tight fitting lid and place in the fridge until morning then follow remaining instructions.  If using right away, place all remaining ingredients (prepared mixtures, boiled potatoes and water) into crockpot, stir and set on low for 4-6 hours.
5.  Serve with rolls and/or toppings (chopped green onion, verde salsa, "sour cream", chopped avocado).

Spicy Thyme Lentils and Tomatoes
Serves 6-8

Ingredients:
avocado oil
1 small onion
1 Tbsp. minced garlic
1 tsp. cumin
1/2 Tbsp. dried Thyme
1/2 - 1 tsp. sea salt
1 tsp. chili powder
1 c. dried green lentils
2 tomatoes, chopped (use juice and seeds)
2 c. vegetable broth

Directions:
1.  Place medium pot over medium high heat, add oil, wait 30 seconds.  Add onions, cook 3-5 minutes. Add garlic, cook another 3 minutes.
2.  Add remaining ingredients, stir, burn stove up to high.
3.  Bring to a boil, reduce heat to simmer, cover and cook until most liquid is absorbed and the lentils are tender.  (Depending on the lentil brand, 20-40 minutes).
4.  Eat as is over serve over rice, noodles, buckwheat crisps or crackers.

I hope you enjoy, and be sure to change up spices to your preference!  Coming up next will be a field trip to Just Creations, a Fair Trade store near us where our little one will be picking out a birthday present.

Project Reduce Waste: Update

Well, it has been 10 days since the start of our family project.  If you're not sure what it's all about you check out the post Project Reduce Waste from October 13, 2015.  This is certainly a learning experience for us all.  Having the penalty jar also adds the element of ownership and responsibility, which is helping to create a better sense of mindfulness.

The one market run we made at the start was only $47 and yielded 5 cucumbers, 4 zucchini, 3 yellow squash, 2 bags of kale, 2 bags of lettuce, 1 sweet onion, 1 bunch of green onion, 1 head of broccoli, 1 head of cauliflower, 3 bunches of bananas, 2 3lb. bags of organic apples, 1 butternut squash, 4 tomatoes, 6 oranges, 4 lemons, 6 sweet potatoes, 1 bag of fresh green beans, 3 avocados and 1 jar unsweetened apple butter. As you may remember, everything else needed to come from what was already here. So our family of 5, plus the animals (our three dogs get cooked meals for dinner utilizing whole foods), needed to get creative in making healthy meals, while reducing waste.

Are you ready for the measurements?

1. We made zero runs to the grocery store or market until this past weekend.
2.  The indoor compost container has been dumped twice into the large compost barrel out back.
3.  The penalty jar has $2.05.
4.  We have spent more time finding other means of entertainment (coloring, reading, walking, playing learning games).
5.  All meals, except for one business meeting dinner, have been prepared at home.
6.  My 1/4 tank of gas lasted all week, and I only filled up on the weekend prior to the grocery store run.

Going forward…

1.  The weekend grocery store run was done to hit several stores that have our veg items and deals (i.e. Trader Joe's).  The total for all the stops made, that were in the same vicinity, was $350.  That amount is the budget we have allotted our family of 5, plus the 3 dogs, for 2 weeks.
2.  The only store run in the 2 weeks will be for essentials, such as cat food, rat food, turtle food or toilet paper :).  Although we have investigated other options, we are not quite ready to be that eco-friendly when it comes to the TP.
3.  We have made a family agreement that there would only be a once per month family meal at a restaurant.  *Special circumstances like birthdays and anniversary do not count.
4.  We are focusing more on understanding where our purchases come from, and how they effect us and the world.  This means, we will be working harder at making Fair Trade purchases so our dollars go towards helping others.

In case any of you are curious as to all the foods we prepared, here is a peak…

Here is the rundown: there was stew; muffins several ways; banana bread; caramel dip with apple slices; Amazon trail mix (the girls made this as part of schooling to tie in the lesson on South America); lentil patties; steamed rice several ways; kale/squash/black bean wraps; black bean/butternut squash chili over quinoa; kids healthy lunch (wraps using up leftovers such as lentils, veggies); steamed garlic green beans; cauliflower alfredo sauce; zucchini piccata; healthy Halloween fruits, thanks to Pinterest; homemade cashew butter; homemade creamer (sooo good, recipe will follow for this one); butternut squash/avocado salad w/ homemade tamari/apple cider vinegar dressing (thank you Ella Woodward, this salad was amazing!).

As a way to thank you all for supporting, and following, us during this project here is the homemade creamer recipe. This recipe is super easy, so much cheaper than store bought creamers, healthier (since it contains healthy fats, minimal to zero sugar, NO corn syrup, no added oil, no artificial colors or flavors, no added salt - seriously, take a look at the creamer info, it is startling) and it is way tastier!

Homemade Coconut Creamer
Serves 1

2-3 Tbsp. canned coconut milk (budget friendly from Trader Joe's)
1/2 tsp. coconut sugar (optional)
1/8 tsp. ground cinnamon
pinch of ground vanilla (or a dash of pure vanilla extract)

Directions:
1.  Using an *espresso steamer, place all ingredients into steamer and allow it to blend and warm the creamer, it only takes a minute or less.
2.  Pour coffee in a mug, pour steamed cream over coffee, stir if you want and drink.
3.  Store remaining coconut milk in an airtight container in the fridge to make more creamer or to use in another recipe (the cold fridge will cause it to firm up and that is fine.  If your steamer does not like it too cold, let it sit in the steamer a minute or two and then proceed with steaming).  If stored properly, left over milk lasts 5-7 days in the fridge.

*I am not talking about the big expensive espresso makers, they sell just the small steamer portion, which can be purchased at a fair price from anywhere, around $30.  You don't need anything fancy.  I used my Target one for over a year with no issues, but my mom was kind enough to give me a fancy one as a birthday present, so now I do use the new one.

Project Reduce Waste Has Begun

When I told my husband we were beginning a new project he just looked at me, no words, just "the look".  After 20 years of marriage he is used to me coming up with new projects, adventures or journey's for us to try.  So his looks are two fold, one of question and one of waiting.  The silent question is him wanting to know what part he has in this new project.  Will the new project mean "we" or "he", since our children and I are quite good at claiming "we" need to do this or that, but ultimately it means "he" will do this or that, like cleaning the garage or hanging things on the wall.  His silence and look also means he is waiting for me to explain the latest to take place in the Bright household.  So here is where I will begin, what exactly is Project Reduce Waste?

HISTORY

In our family, we each do our part to help the environment (like eating plant-based, recycling and turning off the water while brushing our teeth), but I wondered if that should be enough.  Should we sit back and feel we have done enough, because in all reality we have already done far more than billions of other people on this planet.  Right?  Then I thought, is that what this should be about?  Is it a competition as to who has done what or more?  Is that what I want to teach my children, that doing one good deed is enough?  Did I want my children to think that we did our part, and the cause seems so vast anyway, that it's just easier to be done?  These were really important questions to me that I knew only I could answer as this is, and should be, a personal decision for each person to sit with and figure out for themselves.

It just so happened that one of the homeschool lessons we were on was learning about space, which led to a lesson about the Earth, which led to a lesson about the environment, which led to a lesson regarding the condition and future of our environment, which has led us to our current lesson about what can we do.  Wow, I think I need a family tree here as to our lessons and what they have birthed.  Anyway, what we have already done is well and good, but that should not be the focus.  I realized the focus needed to shift from what we have done to what ELSE can WE do?  So we started asking ourselves some questions.  What ELSE can WE do that will create a positive impact for the environment?  What ELSE can WE do to repair damage we, as humans, have done?  What ELSE can WE do for a better future?  

CREATION

Reardon's run

From this, the creation of our most recent family project was born… Project Reduce Waste!  Headed to the kitchen, I took inventory of what we had on hand. Groceries were running low, or so it seemed when you're used to seeing an overflowing refrigerator, and I decided I would not be going to the grocery store until the end of the week.  I was determined to use up what is here.  I noticed there are actually several meals possible with what we had on hand.  I do, however, feel there should always be plenty of fruits and veggies, especially when you're a plant-based family :).  So, I told everyone I would make one run to the local produce market called Reardon's, which is only 1 mile from our house (see, saving gas and, therefore, less pollution).  I went to Reardon's and stocked up on fruits and veggies.  The remainder of our meals needed to come from items already in the house.  

Another bullet point on our project list is our compost barrel, which we have been extremely lax in using.  I decided we would rotate responsibility as to who would take out the small compost bin in the kitchen to be added to the large barrel out back.  This way the responsibility didn't fall on one person.  Not everyone likes this idea, but they understand that to make a difference it takes each of us to make an effort, and composting is a no-brainer that literally takes seconds to do.  

SUMMARY

So here you have it, phase one, two and three of Project Reduce Waste.  As a recap here it is:

1.  Use what is on hand instead of immediately running to the grocery store.  If necessary, go to the local market instead of one further away, unless combining errands in that vicinity.    

2.  Reduce gas used making unnecessary trips, therefore saving money and reducing negative impact to the air quality.  

3.  Compost all scraps, rotating responsibility for small compost emptying.  

Items that we currently do, but will make sure we are more diligent on are:

1.  Turn lights off after leaving a room.  

2.  Do not flush the toilet throughout the night if only going #1 (definitely flush every time for #2 or #3, yikes).  

3.  Turn the TV off if gone from the room longer than 10 minutes.  

4.  TV/ electronic time limited to 2 hours per 24 hours.  

5.  Recycle all paper, cardboard, cans and glass.  

6.  Turn off water while brushing teeth or washing face until needed to rinse.  

7.  Continue eating plant-based, and minimizing packaged foods which add to pollution and waste.  

MEASURING SUCCESS

So we have our plan, but how do we track or monitor this to ensure everyone does their part?  A jar was placed on the counter for each person to pay a fine per penalty.  What is the penalty plan?  

1.  Every time a light is left on you must pay $0.01 (we have a seven year old, give us break).

2.  Every time the TV is left on longer than 10 minutes you pay $0.10.  

3.  Every time items not recycled or composted you pay $0.05.

4.  Besides the jar, we will get out the 60 different cookbooks I have (yes, I have a cookbook addiction) and find ways to use items we already have. 

5.  We will limit the amount of packaged items bought by making those items ourselves (granola bars, cookies, deodorant, toothpaste, etc). 

GOAL

The goal of this project is:
1.  To bring greater awareness of our impact in this world
2.  Notice and take responsibility as to how we can help, instead of harm, the environment.
3.  Hopefully, there will be less and less fines, but in the meantime, any fines collected from the jar will then be used for home improvement items.  

This is what works for our family, each family is different and unique, thank goodness. However, our wish is that each person will allow themselves to sit with the same questions we did at the beginning of this project, deciding for themselves what makes sense and how they can make a difference.  

Please feel free to continue following us on our latest journey as I add updates and recipes, stay tuned...

Je Vous Remercie Beaucoup Monde! My Open Letter To All...

For those of you not already aware of this fact, my children and I have been slowly learning French for the past year. We do not speak it fluently, but it's fun and our goal is to one day visit France.  However, our language learning and travel plans are not what I am writing about today.  Today, I felt inspired to try to put into words the gratitude I feel in my heart.

I say the words, "try to put into words", because it is difficult to convey to everyone just how grateful I really feel without sounding like a big pile of mush.  Of course, there are days where I struggle with the urge to throat punch my husband and hide away from the kiddo's the second I hear an argument starting (don't judge, they are getting older and can figure it out on their own sometimes :), but all-in-all, I feel immense gratitude for all the wondrous things in my life.  Even when things do not go my way or seem challenging, I go back to being grateful that I am at a point in my life where I do not need to dwell on the negative, but rather look to find the positive, or lessons, that can be learned from the things in my life.

The Universe is utterly amazing.  The fact that it has so much to offer us is sometimes beyond comprehension.  I find myself intrigued by the places and people that I cross paths with.  Ten years ago I would not have thought twice about it, just going on with my life, taking all my interactions for granted.  Through my own personal journey, I have come to realize that every event, every place, every situation and every person that enters my life has an impact.  These impacts may last minutes or a lifetime, it all really just depends on my perception, and what I choose to take from the interaction.

Waking up, breathing, having use of our senses, are all things that most of us do not recognize as gifts.  Beyond these lie an infinity of other gifts we possess.  We each hold a plethora of gifts that we can offer to ourselves, others and the world.  Instead, most of us choose to march through our days in a blind, habit ridden, coma.  I too was a zombie of modern society until I began to open my eyes, and I mean truly open my eyes, to everything else there is.  Take something as basic as walking.  How often do you study the trees, the wildlife, the sounds of nature, your own breath?  Years ago, I would have put on the earphones, blocking out the world, eyes focused forward and took my walk, checking off the box of things to do.  Now, I take in the trees, the sounds of wind blowing the leaves, the click of the dogs nails on the pavement, my breath as it quickens with each passing minute of the walk.  Something else I have become aware of is that I notice even greater details each time.  First I noticed the tree itself, the next time I noticed how beautifully tall it was, the next time I noticed the pattern of its bark, and each time more and more detail.  I do this same practice with other things as well.  It is no secret that I LOVE food.  In the past, I would shuffle the food in and not even really taste, much less appreciate, any of it.  Now, I make sure to eat at least one meal mindfully every day.  This means, no talking, no electronics, no distractions.  Just pure intent, gratitude, and the use of all of my senses.  You would not believe how much better the food tastes when you do this, and the little bonus of feeling fuller longer.  Night-time is another area in which I practice gratitude.  I used to view the darkness as scary and unpredictable, now I make sure to smell the air, listen to the sounds, look up at the stars and moon.  It is incredibly breathtaking.

We are but small, minute, parts of a whole.  In practicing to SEE more of the world, I also practice to SEE more of each person.  We may not have the same ideals, look alike or dress alike, but why does that matter?  Instead of comparing or judging, I try instead to see how I can learn from them.  When my path crosses the path of a seemingly miserable person, instead of getting irritated or becoming attitudinal, I try instead to hold compassion in my heart.   Maybe our paths crossed because this person is so sad inside and needs to have me smile at them with a warm, genuine, smile.  Sometimes that is all it takes to soften their outlook.   If not, and they continue to be prickly, I can choose to remove myself from their path.  If it's a stranger, I can go about my errands and send them healing energy from my heart, in hopes that whatever is causing their suffering ceases.  If it's family or close friends, I can ask if they want to talk about what it causing their pain.  If not, again, I can send them healing heart energy and continue to work on my own healing.  No one really knows what someone else is going through.  So, not taking things personally is a good place to start in showing gratitude toward yourself and others.

It is up to each of us to find the lessons and gratitude in others and in the world.  The Universe has already given us so much, and continues to do so.  My journey will continue as I make it a priority to find something each day to be grateful for.  The list is so long for all that I am grateful for, so please take this post as my way of saying thank you.  Thank you to each person whose paths have crossed with mine at some point, I value your worth; thank you to each being whose paths have crossed with mine, I value your worth and will continue to be your voice; thank you to every place that I have ventured upon, I will do my best to leave it better than I find it; and finally, Je Vous Remercie Beaucoup Monde - thank you very much world-, for allowing me to experience this life and all you have to offer, I will continue to practice gratitude, love and kindness toward myself, others and the Universe!

xoxo,
Tiffany Bright, one small part of the whole

Getting Educated Together!

Continuing with my "share the education of healing"… Dr. Dean Ornish discusses how studies show diseases/disorders such as, cardiovascular disease, impotence, prostate cancer and others are strongly affected by the choices of what we eat and how we live. Remember, this is only 16 minutes, but if you are short on time, listen while getting ready, although this one has some pretty funny graphics.

*As a side note, he recommends fish oil for omega 3. This talk was done several years ago, so we now have more plant-based options for increasing our omega 3's. We use Ovega 3 or Vegetarian DHA by Spectrum.

Crepe Style Pancakes

I have been wanting crepe's lately and have been making raw banana crepes, which are amazing, but I was really wanting the cooked, warm style too.  My issue is that I just did not feel like waiting, making one crepe at a time for a family of five.  What to do, what to do…(imagine me drumming my fingers on the counter,  looking up at the ceiling as I think here).  I know! I will experiment with a pancake recipe, making them light, yet flat and crispy like a crepe.  This way, I can make six at a time on my stove top, cast-iron skillet.

So, rolling up my sleeves (actually it's summer, so I already have short sleeves, but you know what I mean), I head to the kitchen and start throwing things together.  The best recipes are the ones that use only one bowl, so that was my starting point.  I am a big proponent of practicing Mise en Place (you know we've been learning French for the past year, so how convenient to be able to use it with my other passion, which is cooking in case you didn't know).  Mise en Place simply means to "put everything in it's place", so in cooking/baking terms, this would mean to gather all the ingredients needed prior to beginning the recipe.  This allows things to flow so much better and makes even lengthy recipes seem manageable.  I always practice this, no matter how simple or complicated a recipe is.  This also avoids any instances of realizing you do not have a specific item needed in the middle of your preparation.

Okay, so I did not want fluffy pancakes, this would mean no baking powder.  However, I did not want a runny mess either.  The trick was to use something that would allow for the batter to spread and create that nice light, airy, texture.  What I came up with was a combination of things that gave it the consistency needed, while allowing the mixture to stick together.  After all, they are also gluten-free and vegan, which means no egg, animal diary, or gluten protein to allow for the binding, so things holding together is always a concern in the GF/vegan world.  As you've learned through previous posts, I never use xanthan gum or guar gum.  They are NOT needed as long as you use other binders (such as ground flax meal, whole or ground chia seeds, or Ener-G).  As you can see, I like challenging myself.  Cooking and baking for a GF, vegan family, who also has some members with corn, soy and nut allergies, keeps me on my toes.  That's right people, this recipe is GF, corn free, dairy free, egg free, soy free and nut free (I do use coconut milk, which is not truly a nut, but a seed.  If you have an allergy to coconut try using Rice Milk, Flax Milk, Oat Milk or Hemp Milk and let me know how it turns out).

My creation began with a few staples, Bob's Red Mill Gluten Free All Purpose Flour, Himalayan pink salt and ground flax meal.  From there, it was a true guessing game.  End result?  I won the game because these babies are amazing!  Test the recipe out for yourselves and be sure to let me know what you think!

Crepe Style Pancakes
Serves 24 small pancakes or 12 large

Ingredients:
2 c. GF Flour
1/4 c. Tapioca Flour
1/4 c. Ground Flax Meal
1 Tbsp. Cream of Tartar
1 1/2 tsp. baking soda
1/4 c. Turbinado Sugar
1/4 tsp. Himalayan Pink Salt
1/4 tsp. Ground Ginger*
1/4 tsp. Ground Cardamom*
1/4 tsp. Ground Allspice*
1/8 tsp. Ground Clove*
1 tsp. Ground Vanilla Bean (or 2 tsp. pure vanilla extract)
1 can Coconut Milk (NOT light)
1/2 c. Mashed banana (which is about 1 medium banana)
3/4 c. Filtered Water
1-2 c. Blueberries, fresh or frozen** (optional)

Directions:
1.  Heat stove-top skillet over medium high heat to get it nice and hot.  While warming, begin putting recipe together.  I like using the double burner skillet because I can make 6 small crepes at once.
2.  In a large bowl combine all dry ingredients and whisk to mix well.
3.  In a small bowl mash banana, and banana and remaining wet ingredients to dry mix.  Combine well, since it's GF you do not have to worry about over mixing.
4.  Turn skillet down to medium.  Lightly spray skillet with olive oil or coconut oil (this will help give it that crispness).
5.  For small crepes use 1/4 cup measuring cup, large crepes use 1/2 cup, pour onto prepared skillet and cook 2 minutes per side or until golden brown on each (see note if using frozen berries for recommended cook time).

*If you do not want to use four different spices, replace ginger, cardamom, allspice and clove with 2 tsp. ground cinnamon.
**If using frozen berries you will need a longer cook time.  I used four minutes per side and they were perfect.  Allow to cool for a minute before serving to make sure all the batter has set.

You can top with any add on's: coconut whipped cream, cashew cream, additional berries, nuts, seeds, syrup, cacao nibs, chocolate chips, etc.,  or you can put a filling down the center and roll it up just like a traditional crepe.  Either way, these are delicious!

Jamie Oliver - TED Talk on Obesity and Food

Over the next week I will be sharing information to raise awareness of how important food and food education is to our quality of life as individuals, a community, a nation and a world. Hopefully you will find the 15-20 minutes that each well-known speaker offers. If you truly do not feel you have time, try playing them while getting ready in the morning or while driving in the car (listen only, no watching if driving wink emoticon ). By the way, Jamie Oliver is not vegan, he just cares about people. Our children, and their children, need us to do the right thing and put our, and their, health first. Eating healthy can be done on a budget and it doesn't mean you have to give up having fun foods once in awhile. It's about learning and teaching our children better options.

Uplands PEAK Sanctuary

I feel like I should start with one of those... WARNING: There will be no graphic images and the information you are about to read contains words that may cause heartfelt emotions, which are in no way trying to make you join the cult movement of veganism ;) 

In all seriousness, I have several clients, students, friends and family who are not, and may never be, vegan.  My only hope is that you take 5 minutes to read this to gain a better understanding of why I am driven and passionate about helping Uplands PEAK Sanctuary.

I do not see a separation between cats and dogs or cows and pigs.  To me, they are all incredibly beautiful beings full of life, love and personality. Getting to know the residents of Uplands PEAK, and each of their courageous stories (which are available on their website), brings me pure joy in knowing they are now living a life of peace and harmony.

Not to bore you with the journey that led me to veganism, but it is through this journey that I have met some amazing people who are hell-bent on living their dream of helping abused and neglected farm animals.  Who are these tenacious people I speak of?  Michelle and Mark Pruitt are the founders of a young farm sanctuary called Uplands PEAK Sanctuary.  This sanctuary is located in the heart of agriculture in Salem, Indiana.  While they possibly could have had one of the funniest reality TV shows displaying their day-to-day interactions and making them millions, they opted instead to quit their full-time paying jobs, put their words into action and shovel $%#@. Speaking on behalf of all beings is wonderful and needs to happen, but there also needs to be a lot of activity behind those words for a positive difference to be created in those animals lives.

Running a non-profit farm sanctuary is no picnic, the stress of care, upkeep and the constant pressure of figuring out how to raise funds to continue is incomprehensible to most.  Of course the reward is knowing that they are part of something real.  They get to see their efforts everyday in watching once abused animals run, play and roll over for belly rubs.  Look into the eyes of a farm animal and you will be hard pressed not to see a will to live, a will to be loved and a will to give love.  It is through the determination of Michelle, Mark, many volunteers, sponsors, visitors to events and donations that make such a place possible to exist.

I am not here to tell everyone they are evil if they do not become vegan.  My goal is for you to think about how your choices may or may not have an impact on other beings, and what you can do to make a positive difference somehow.  Being plant-based is one way to make a difference, but there are many other ways too.  Visit their website, sign up to volunteer at the sanctuary, if they are too far, make a donation or become a sponsor.  If you have a skill or talent that could benefit the sanctuary, consider offering that to help the sanctuary cut costs or to raise funds.

Don't just sit back and wait for someone else to help those in need.  People like Michelle and Mark are beacons for change.  I want to see everyone care about other beings, to set the ego aside just long enough to allow the heart to choose their actions.  As Mahatma Gandhi said "Be the change you want to see in the world."  The question you need to ask yourself now is "how can I be that change"?

This Pain Does Not Define Me!

We all have our own wars we deal with, whether they are internal, external, private or social.  I have touched on this issue before, but wanted to go more in-depth today.  I want others to know that they are not alone and that there is a choice, and opportunity, to change their current situation.

First, you beautiful readers, know that my goal is not to judge or criticize.  My goal is to offer tools for feeling well and living a life that makes you happy.  What I offer is based on personal experience and education.  Not having to suffer with pain or not having to change plans because the body and mind aren't cooperating that particular day is what I am suggesting.  Of course, you do not have to do every single thing I suggest, you can even ignore everything mentioned.  We all have choices, everything we do and say is a choice.  However, keep in mind that with that, you are also choosing to continue in your current situation.  In the words of Donald Altman, "If you truly want to change your life, you must first be willing to change your mind".  So, you can decide to set aside your ego for the next few minutes, allowing yourself, truly allowing yourself, this time to be open to the possibility that you do not have to be defined by your pain any longer.  YOU can decide that YOU are in charge of your body and mind and, through some adjustments, you will begin living a life that gives you freedom and joy.

My battle happens to be an internal one, as each day I fight the demons of auto-immune disorders.  So what is an auto-immune disorder?  The list is lengthy, but in a nutshell, they are diseases that cause the body to attack its own tissues (joints, joint lining, blood vessels, lungs, eyes, skin, kidneys, brain, heart, liver, thyroid, blood cells, nerves, lymph nodes and small intestine).  Sounds like fun, right?  At this moment I know I have four auto-immune disorders (RA, Lupus, Sjogrens and Celiac), all of which I found out I have due to several miscarriages, which is what prompted me to start getting tested for what may be causing the miscarriages.  Low and behold, each of these definitely played a part in the miscarriages. In hindsight, the miscarriage were a blessing in disguise because they pushed me to take action in finding out why, and in the end this gave me Gracie, one of the greatest loves of my life.   At this time I still was not aware, other than conventional medicine, as to the ways to strengthen my internal army against this lifelong fight I had ahead of me.  Did I really want to be on medications for the rest of my life?  Was I really okay with spending days in bed when the inflammation was so bad that I couldn't walk? Hell no!  I was determined to enjoy my life, teaching my children that pain does not need to define who we are.  Does this mean you ignore it and pretend like all is well?  Of course not, that would only lead to more tissue damage and deteriorating at a faster rate.

Well now what?  I enrolled my ass in training programs that gave me hope of finding peace.  Did I think they would all work?  That is not the point.  What I did know was that I was not taking pills forever and that I was determined to try everything possible.  If I didn't try, then how would I ever know what might help?   This is not to say that all conventional medicine is bad.  On the contrary, conventional medicine can help in immediate and emergency situations.  My concern was that chronic issues and longterm medications would only be fixing symptoms, causing a slew of other problems.  Symptoms should never be masked with medication.  Just because you no longer feel the pain does not mean you are magically better.  In reality you are putting a band aid on the issue, all the while damage is still occurring, you just won't know it until, often, it's too late.

For me, transformation and wellness began through a Yoga Teacher Training Program, the moment I ditched dairy and became more aware of my food choices.  Don't worry, I am not trying to get you all to hop on the vegan wagon.  That is also a choice that needs to be one you want to make, rather than feeling forced.  Personally, my children and I are vegan (my husband is vegetarian) because it aligns with our beliefs and because it provides us with the health we need at this time.  Believe me, I have several clients that are not vegan.  Even with not being vegan, has their health improved since being in my program? Yes, because they made smart adjustments that eliminated triggers causing inflammation and pain.

Depending on how toxic your body is, you may experience some withdrawals when you initially make the adjustments I will suggest.  The same thing happened to me.  The first month was awful and I was sick, but I had been told by a dear friend and mentor, Shelli Carpenter, to allow the body to flush it out.  I listened because I knew that getting rid of pain had to be better in the long run.  This was 5 years ago, I now go once per year to get blood work checked and, barring any disasters such as one of my lovelies who broke her wrist, we do not need to go to the doctor.  Aside from the elimination of pain, do you even know how much money that saves?

*By all means, please discuss any adjustments with your doctor before implementing changes listed here.  Most doctors now are also checking their ego's at the door, putting the health and wellness of their patience first by being open to other possibilities of curing, reversing or eliminating symptoms and disease.

Take your time in adding or adjusting items in your life.  This does not have to be all or nothing.  Start with a few things, giving each at least 3 weeks before saying it doesn't work.  Often, our bodies and minds need several weeks to eliminate toxins and to re-train itself for any improvements to be seen (this is especially true when it comes to the tastebuds, particularly for those consuming lots of processed foods or artificial flavors and dyes).

Ways to Reduce or Eradicate Pain:

Homemade Almond Milk

1.  Eliminate dairy, even if you buy organic, ditch it.  Dairy is one of the highest inflammation causing foods known.  Believe me, you can get the calcium needed from other sources.  Most of the calcium in dairy cannot be processed or assimilated by our bodies anyway. There are lots of non-dairy options that taste amazing.  For cheaper options, check Trader Joe's, Costco or Sam's and, if you love to cook, you can go to the search box at the top left, put in a key word (milk, pudding, etc.) and view past posts for recipes to make your own milks, cheeses, puddings and I'll post a yogurt recipe soon.

2.  Forgo chemical cleaners.  All of those clean smelling sprays, wipes, laundry detergents, shampoos, toothpaste, etc. are tricking you into thinking things are clean.  True, they may kill germs, but they are also slowing killing you and your family.  Harsh? Do your research to learn how accurate of a statement it is.  Check the Environmental Working Group to learn what to avoid and what many name brand cleaners, cosmetics and sunscreens are doing to your body. This is also a great place to find what produce to buy that is organic and which ones you can choose that are conventional, it's called the Clean 15 and Dirty Dozen.

3.  Add in a daily probiotic.  Our bodies need good flora (bacteria) and when the bad bacteria overtakes the good, the delicate internal balance gets out of whack, causing all kinds of chaos.  Do you have rashes, headaches, yeast infections, hormone fluctuations, digestive woes, constipation, vitamin or protein deficiencies even though you're taking in enough?  Making a probiotic part of your routine can fix many, if not all, of these issues. There are several brands on the market.  I prefer the kind that need to be refrigerated and that I only need to take once per day.  Prices range from $18.99 for 90 capsules to $45 for 30, so compare shop before buying.  Pricier does not necessarily mean better.

Ahhh, Savasana

4.  Experiment with other physical activities that encourage healing of the entire body and mind.  You do not need to get as drastic as I did by enrolling in teacher training programs.  Simply start exploring things such as yoga, reiki, acupuncture, acupressure, massage, Tai Chi, Quong Chi.  All of these help with health and healing through integrated movements, postures, breathing techniques and cognitive intentions. Search your area for certified instructors.  For yoga, search Yoga Alliance to find qualified teachers near you.  There are many forms of yoga so don't discount the first one you try if you don't like it.  Try other forms or other teachers to find one you click with.

5.  Be more aware and mindful of your food choices.  Pay attention to what bothers you. You may even want to have a journal, listing quick notes as to what you ate or drank and how you feel immediately after, several hours later and the next day.  Getting a headache is not normal, having cramps after eating is not normal, being constipated or having diarrhea is not normal, find out what is triggering your symptoms.  Don't fall into the trap of making excuses by saying "I'm going to enjoy my life and eat what I want".  The reality is, you are not enjoying your life, you are suffering.  Enjoying a taste for 5 minutes on the tongue vs. a lifetime of pain is not worth it in my book.  Once you realize triggers (which may be gluten, refined sugar, chemical laden produce, meats, artificial dyes, artificial flavors, preservative, etc.), then start swapping things out.  There are so many options out there now and, again, search my posts for recipes.  Having a treat without these things is possible and if, once in awhile, you have the trigger foods it's okay, just be aware of how you will feel afterwards and then get back in your routine.

Vegan Chicken Scallopini w/ Salad

6.  If consuming meats and/or fish, know where your food comes from. Trust me, it matters.  For me, I still do not like the end result, but for others, eliminating meat is not an option at this time, so do your homework.  Find local sources, visit the farms, check out local farmers markets.  Make sure the animals truly roam free and do not get or eat ANY chemicals.  What they eat, you eat.  Even if you already consume organic, know for sure how they are treated.  Just like us, they have hormones, if they are treated cruel, you are ingesting those elevated hormones that send your hormones into a frenzy.  If cost is a concern, think about your portion size.  Our view of a normal portion size is completely wrong.  By reducing portion size to normal, you can afford the healthier options.  A normal portion is about 3 oz., the size of a bar of soap.  You can also aim to have meat free meals at least 3 times per week to cut cost even further.

7.  Find support.  With social media, it is now easier than ever to find groups, meeting others who share your experiences.  If joining a group or connecting with others is not your thing, seek out family or friends who can help by listening or, if you choose, holding you accountable to continue your adjustments.  You may also want to hire a Health Coach (in or around Louisville, or if Skype/Face Time works for you, contact Tiffany Bright) or Life Coach (in or around Louisville, of if Skype/Face Time works for you, contact Shelli Carpenter) to assist you on your journey.

You can feel better.  It's about taking the first step on your road to recovery.  You can be the boss of how you live your life, do it in a way that grants your body and mind freedom.

What Is Yoga Really?

What is yoga?  Well, it might be easier to say what yoga is not. Yoga is NOT a religion.  This may come as a surprise to many. I think Meagan McCrary says it well "Although deeply embedded in Hindu tradition, yoga is not Hinduism, nor do you have to be Hindu to practice yoga.  Yoga is a methodology for personal and spiritual development, composed of different philosophical systems that prescribe a certain way of living and interacting with the world at large, with its own decree of morals, scriptures, physical postures, cleansing practices and breathing and meditation techniques".

I pay special attention to the words, personal development.  Yoga is precisely that, a personal journey, and how you move through that personal journey depends on the individual.  For some, spirituality does not need to enter at all, they are only interested in the physical aspect.  Others bring in their own spiritual beliefs to deepen the practice. That's the whole point of yoga, to find your way, whatever that means to you.  

I thoroughly enjoy practicing and teaching in groups and in private sessions.  The group atmosphere can give a sense of belonging, knowing there are others sharing similar feelings, emotions and energy.  However, private sessions can be equally healing physically, emotionally, mentally and, if you want, spiritually.  

On the physical side, for me, yoga is a way to heal and keep my body fluid.  At almost 42, and having four auto-immune disorders that definitely target mobility, I find it imperative to practice regularly.  There is nothing wrong with those that practice for the pure sake of practice.  I often find though, that the more you practice the postures and begin to see and feel the results, it just naturally causes people to explore further into how yoga can heal on other levels as well, such as mentally and emotionally.    

Knowing how well it makes me feel physically, my practice grew to be more.  I am now more aware of my body, words and actions than I ever have been and how they make myself and others feel.  I was raised Catholic, baptized in a Catholic Church, went to a Catholic school from K-12, married in a Catholic Church and all of our children have been baptized in Catholic Churches.  So of course there are many aspects of the Catholic Church that I follow and believe in, but I also now read and follow portions of other religions as well.  I guess if someone asked me what religion, or spirituality, I follow it would be hard to pinpoint just one.  I use what feels right from many.  What I have found along my own journey is that many religious beliefs overlap and most hold the same value, which is to live a life full of love, kindness and compassion.  So in the end, why should it matter what spirituality you bring into your yoga practice?  As long as you act with pure intentions that are grounded in love, kindness and compassion, isn't that all that should matter?  I think we sometimes get so caught up in OUR way, that we lose sight of what we really believe to begin with. 

What I love about yoga is that there are no set in stone laws or rules, rather, there are guidelines to how you should be living both on and off the mat.  I am sure many would find the yoga guidelines to be quite similar to what they have been taught at Sunday School. Even in a group, yoga is an individual practice.  The individual needs to decide for themselves what works and what does not.  I end my classes with one vibration of OM, but I always let students know that they do not have to do it.  OM, by the way, simply means Universal vibration or sound.  Since we are composed of over 60% water, vibrations can create balance and harmony in the body and mind, but if that doesn't work for some, then don't do it.  

Some people may be turned off of yoga due to the misconception of of deities, which by the way, are not gods per say, rather, they are there as guides.  Deities allow you set your intention, so choosing a deity for wisdom may work some days and others you may be drawn to a deity that promotes compassion.  Regardless of what you follow, deities, gods or God should never be made as the scapegoat for our problems.  Pouring our problems onto them is not their purpose.  Their purpose should be seen as being a base to turn to, looking to them for ways in finding the lessons in all things and to offer support and strength.  So much healing has come to me once I realized this.  We place this false sense of hope in objects, and then feel hurt and let down by them when what we have asked of them does not happen.   

Yoga can be as spiritual or un-spiritaul as each person wants.  The gift that yoga offers is a gift of healing, and however far we want that healing to occur is up to us.  Make your practice one that fits YOUR needs and desires.  Whether you are looking for physical health, or if you are wanting healing on all levels, is something you will decide for yourself. Over time, your practice will change.   Honor yourself by allowing this change, knowing that yoga is always there to support, heal and guide you.     

Italian Dream

If you have ever had the pleasure of reading Eat, Pray, Love by Elizabeth Gilbert, then you understand how reading about the glorious foods she experienced while in Italy caused me to salivate at the mere imagery of all the ingredients.  I do not have one ounce of Italian blood running through my veins, nor have I ever visited, but that does not mean I can't appreciate all the amazing creations coming from that, oh so important, part of Europe.  I mean, who doesn't love a meal of pasta, sauce and veggies?  Don't even get me started on all the possibilities, forgive me while I day dream about my magical trip to Italy.

Okay, back to reality.  Unfortunately for me, and many family members, eating traditional pasta comes with a price.  In how we pay, would be through bloating, headaches, rashes and severe abdominal pain.  Not much fun, I assure you.  So what to do?  If you have Celiac, gluten sensitivities, or if you just don't want traditional noodles, you can find grocery shelves stocked full of choices.  Nowaday's, it's easy to find pasta made from corn, quinoa, rice, and even legumes.  Texture and flavor preference will determine what you may want to use.  I like the bean pastas because it is one ingredient and is full of satiating protein, but we have used the others as well.  Here are some of our favorites: Jovial, Ancient Harvest, Trader Joe's (you get a big 16 oz. bag and it's super cheap, only $1.99!) and Explore Asian.  The trick with gluten free is to follow the directions exactly and, for most, rinse well so you get perfect noodles without tasting starchy or mushy.  My girls really enjoy the pasta and we all feel so much better using them, the best part is we still get to enjoy all the recipes we love.

Do you think I could stop at gluten free noodles?  Uh, no, of course not.  See, the problem was, the cleaner I ate, the more whole foods I craved.  I wanted to still have the feeling of eating pasta dishes, but wanted the fresh taste of whole ingredients.  Well, now what?  I bought a Spirooli, that's what, and I started roasting spaghetti squash.  My girls eat pretty healthy, but after doing this numerous times, they started asking for the veggie noodles or spaghetti squash themselves, in addition to their pasta.  The fun thing about the Spirooli is that is comes with different plates that you can change out to create various shapes and lengthens of "noodles".  My kiddo's get a kick out of making their own noodles, which then makes them even more inclined to want to eat them ;).  Spaghetti squash is just another bonus from nature.  Come on, the name says it all, right?  After roasting the squash, using a fork you get these perfect stringy "noodles".  Oh Mother Nature, I love you!  Does this mean I will stop buying and eating pasta?  Don't be silly, the gluten free pasta is delicious, nutritious and the kids like it. Now on to the recipes.  You didn't think I would say all this and not share a recipe or two did you?

Roasted Spaghetti Squash
Serves 4

Ingredients:
1 Spaghetti Squash
1/2 Tbsp. Avocado Oil (divided)
1 tsp. Himalayan Pink Salt (divided)
1/2 tsp. Ground Black Pepper (divided)
1 tsp. Dried Thyme (divided)

Directions:
1. Preheat oven to 400 and line a baking sheet with parchment paper.
2. Wash off squash and then place the entire thing on the cookie sheet.  Bake for 15 minutes.  Remove and allow to cool, or using oven mitts, proceed to the next step.
3.  Step 2 allows the squash to soften enough to cut it without the struggle.  Slice through the squash from stem to root base, being mindful of your fingers.  *Scoop out seeds.
4.  Lightly brush the inside of each half with oil and sprinkle each with the salt, pepper and thyme.
5.  Turn squash over and place on cookie sheet.  Bake an additional 45 minutes.
6.  Remove from oven, allow to cool slightly, or using oven mitts, gently scrape the inside of squash with a fork to create the stringy "noodles".

*Save the scooped out seeds to plant so you can have a supply of spaghetti squash at your disposal.

Creamy Tomato Sauce

Serves 4-6

Ingredients:
1 c. Raw Cashews
1 c. Water
28 oz. BPA free can of crushed tomatoes, with juice
1 tsp. Himalayan Pink Salt
1/2 tsp. Ground Black Pepper
1 Tbsp. Dried Basil or 1 c. Fresh Basil
1/2 Tbsp. Avocado Oil
heaping 1/2 c. Sweet Peppers, chopped and seeds removed
heaping 1/2 c. Sweet Onion, chopped
2 tsp. Minced Garlic

Directions:
1.  Place cashews, water, tomatoes with juice, salt, pepper and basil in a *high speed blender.  Let sit while prepping the peppers and onions.
2.  Heat a medium skillet over medium/high heat for one minute, add oil, heat an additional minute.  Add chopped peppers and onion.
3.  Reduce heat and sauté for 5 minutes or until soft.  Add garlic and cook an additional minute.  Turn off heat, leave on burner.
4.  Blend the cashew mixture until smooth.  Serve over noodles, spaghetti squash or veggie noodles and top with the sautéed mix.  Alternately, if you want the sauce hot, pour blender contents into a small pot and heat on medium until reaching desired temperature, since it is a thicker sauce, watch for scorching.

*If your blender won't blend nuts into a smooth mixture, soak the nuts for 2 hours or boil them 5-10 minutes, drain, rinse and move to step 1.

Have fun, experiment with different spices and flavors.  Don't be afraid to harness your inner Italian :)