Perception, Is The Glass 1/2 Full or 1/2 Empty?

My journey towards health and wellness has not always been a blissful experience.  At times, it has been downright shitty!  So why would I continue?  Not even trying to sound cliche, but the times that it has been blissful far outweigh the not so great times.  I've learned that the times I have felt there were negative moments, have really been blessings in disguise.

Recently, my oldest daughter and I were discussing how, through experiences and interactions with others, we all react to situations and people differently depending on our perception of the situation.  It is because of this belief that I am able to appreciate each moment, experience and interaction, even the not so positive ones.

In being honest with myself, each time that I hit a road block or was frustrated, I got to the point where I stopped blaming myself or others and allowed for time to just sit with the thoughts.  Asking myself serious question anytime negativity, despair or anger would arise has been the most therapeutic tool to healing and continuing on my journey.  At times my despair or anger would stem from a reaction to a food that was supposed to be healthy or from a person who questioned how and why my family and I live the way we do.  After my blood pressure calmed, I realized how silly a reaction that was and then began to dig deeper into what was really bothering me.  The answers to my questions are not always easily answered.  Often, it takes weeks or months for me to realize the answer, and sometimes, I find it in the most unlikely of places.  However, in allowing myself time, instead of reacting,  it has taught me that the way I perceive something is not always the way others perceive it or intended it.

For instance, take a text message or email.  The tone someone writes with is not necessarily looked at the same by the receiver.  Many times, it is the difference in perception that ignites serious conflict (in ourselves and others).  Responding immediately to comments that are not made with the best of intentions has also led to avoidable issues.  With this in mind, I am now able to press the pause button, take a breath and assess the situation.  This is where I start the internal dialog of questioning as to why I am feeling the way I do.  Is the person truly intending ill will, or is it that they are curious, have a different perspective altogether, or maybe they are just having a bad day and needed to lash out?

Whatever the reason, when and if I decide to respond, it will be from a more peaceful place.  This in turn generally elicits calm in myself and the other person.  Once in awhile the total opposite occurs.  If that happens, the conversation is done because I have also learned that some people just are not ready to reflect themselves.  Sometimes in staying calm it stirs up feelings that create a negative perception for them.  Ultimately this has nothing to do with me, rather, it is due to unresolved matter from their past or present. This too has been extremely therapeutic because in the past I would have taken blame or have been made to feel smaller by their reaction.  Now, I can actually feel compassion for their pain that is producing their response.  Opening my heart and mind to this form of thinking has been healing for me and it allows me to send healing thoughts and energy to them.  They do not need to know that I am doing that, just the fact that I am creates even more positivity within myself.

Through my growth, I now realize that I need to take in each moment and interaction as a lesson.  It is in this that my journey has blossomed.  I know I have much more to learn, but now I am ready to receive and I look forward with opportunities instead of glancing over my shoulder with fear.

WTF?

It recently occurred to me that, since the opening of the second studio, I have totally neglected my blog posts!  Although I am beyond ecstatic for the opportunity to share more yoga and other wellness options, I also enjoy putting my thoughts, ideas and projects onto paper (so-to-speak :)

Since the timing of getting back into posting is smack dab in the heart of freezing cold temperatures, I thought it only appropriate to share a recipe.  Drum roll please… Winter Salad.  WTF you may be saying, how it that a recipe for making us feel better about freezing cold temperatures!?  Allow me to explain my insanity.

I absolutely love fresh fruits and vegetables, but I find it especially difficult to add in cold dishes or drinks during this time of year.  So, I play a sort of mind game by tricking the body into getting fresh veggies by incorporating warm veggies at the same time.  What is this sorcery I speak of?  Well it starts by preparing roasted vegetables of some sort. This can be any mixture, with any number of spices to change up the flavor.  I prepare a big batch each time so that I can use them for sides at dinner during the week and as my secret weapon when creating a winter salad.  I also like to cook up dried beans (*see post from March 16, 2012 for dried bean prep), lentils or quinoa.  Again, prepare a large batch and store leftovers in 1 cup freezer proof baggies.  Preparing large batches at once saves time and ensure you have them on hand, after a quick defrost and warm up you are good to go.  Methods of defrosting and warming are numerous so I will save that for another post ;)  Once you have your veggies, beans, lentils, quinoa or whatever you decided, continue on with your Winter Salad creation.

Make your salad interesting and colorful.  By using colors and lots of options you will again "trick" the mind into actually wanting a salad in the winter.  There is no reason to settle for boring salads since that will not make eating enjoyable.  Food sustains us, can either heal or kill us, so I personally believe food should taste great and be something you look forward to.

Roasted Veggies
Serves 6-8 (or one several times throughout the week)

Ingredients:
1 medium onion, chopped
1 head of cauliflower, chopped
2 organic red bell peppers, seeds removed and chopped
1 bag of small purple potatoes, washed and cut in half
2 tsp. minced garlic
2 Tbsp. unrefined olive oil
1 tsp. salt
1/2 tsp. black pepper
1/2 Tbsp. dried thyme

Directions:
1.  Preheat oven to 400.
2.  Coat a large baking dish with 1Tbsp. oil, add all ingredients, toss to mix well.
3.  Drizzle remaining oil over top, mix.
4.  Roast veggies for 45-60 minutes or until potatoes are tender.

While veggies are roasting begin preparing the rest of your salad.

Smashed Avocado/Balsamic Dressing
Serves 1

This dressing is loaded with healthy fats which help to boost metabolism, increase carotenoid absorption, decrease inflammation, fight heart disease, regulate blood sugar and if that's not enough, it adds fiber, potassium, vitamin E, vitamin B6, vitamin C, copper and folate.  Wow, all this in one little piece of fruit!

Ingredients:
1/2 avocado, room temperature (pit removed, squeeze or scoop the inside into a small bowl)
2 Tbsp. balsamic vinegar (it is best to splurge here on a high end vinegar, the flavor is sooo worth it)

Directions:
1.  Smash avocado in bowl, add vinegar, mix well.
2.  Place the other half of the avocado in an airtight container in the fridge to maintain optimum freshness and delay browning.

That's it.  Were you expecting more?  If this is just too easy you could always add some spices if you want :)

Winter Salad
Serves 1

Ingredients:
2 c. greens of choice, chopped (the greener the better)
1/4 c. organic red bell pepper, seeds removed and chopped
1/4 c. garbanzo beans, cooked
1/4 c. carrots, chopped
1/4 c. organic cucumber, chopped
1/4 c. tomato, chopped
1/2 c. warm roasted veggies
1 serving Smashed Avocado/Balsamic Dressing

Directions:
1.  Using a large plate or bowl, add all fresh ingredients, toss to mix.
2.  Add roasted veggies and dressing, toss to mix well so all ingredients are incorporated and the roasted veggies warm the fresh veggies.

Now, go sit by the fireplace and enjoy your warmed Winter Salad!

Puppy Love Recipes

Continuing from my last post "Puppy Love", I thought I would share some recipes.  Even if you do not want to switch your fur babies to home cooked meals, these recipes offer a nice treat for them that is quick and easy for you to prepare.

With it being summer, and the fact that dogs body temperature runs hotter than ours, what better way to keep them cooled off then with smoothies or pupsicles?  Keep in mind, if you have just had them working out and they are panting profusely, I do not suggest giving them ice cold items.  Instead, give them cool to room temperature water so you do not shock their system.  Once they've cooled down enough, then you can cool them off even more with an icy cold treat :)

Banana Smoothie & Pupsicles

As a smoothie, give 1/3 cup serving at a time.

Ingredients:
8 oz. coconut water
1 frozen banana (peeled and broken into smaller pieces)
1 tsp. spirulina powder
1 Tbsp. peanut butter or sunflower butter
1 Tbsp. raw, shelled hemp seeds

Directions:
1.  Place all ingredients into high speed blender in order listed.
2.  Blend until smooth and no banana pieces are visible.
3.  Pour into dish and serve immediately or pour into ice cube trays, cover and freeze for an icy treat later.


Watermelon Smoothie & Pupsicles

As a smoothie, give 1/3 cup serving at a time.

Ingredients:
8 oz. coconut water
1 c. previously frozen water melon pieces (smaller chunks)
1/2 c. frozen strawberries
1 Tbsp. raw, shelled hemp seeds

Directions:
1.  Place all ingredients into high speed blender in order listed.
2.  Blend until smooth and large pieces of fruit are visible.
3.  Pour into dish and serve immediately or pour into ice cube tray, cover and freeze.

As always, if you are not sure about which foods are safe for your pets, visit PetMD or ask your vet.  I hope your babies enjoy these as much as ours do.  Having four pups, these treats do not last long in our house!

Puppy Love

For a few years now I have been researching and experimenting with making the switch to healthier foods for my fur babies.  Being a plant-based family I just could not shake the thought, if it's good for us, can it be good for all of my "other" babies?  I knew giving them raw meats was not going to happen.  Not only would it make me regurgitate, but I did not want to introduce pathogens, harmful bacteria/virus or worms into our home and bodies.  I also realized that giving them dry food was not a natural thing to do either, not to mention how boring it must be to eat the same food every single day for your whole life.  Correct me if I am wrong, but I do not see any dry dog food trees growing in the wild.  So my search for the best product to give my babies was underway.

Exploring various high quality brands, three years ago we finally landed on Natural Balance® due to finding out Mya, our Mastiff/Great Dane mix, had food allergies (with the main culprit being gluten).  Making the switch to a grain free brand seemed to do the trick.  Mya was no longer bringing her meals back up, the inside of her ears were no longer bright pink and the acne on her chin had vanished.  

Having Mya diagnosed with food allergies was my first wake up call that what we put in and on our fur babies matters for them just as much as it matters for us.  I felt like, DUH! It still amazes me how we, myself included, accept things as normal just because we have been doing them for decades.  I won't go all political by giving examples of things in the past, that were deemed "normal" for the time, but are now against the law.  The point I am making is that it is okay to question and educate oneself on things, even if that means going against norm.

I started questioning more and more if what we were doing for our babies was the best thing for them.  After moving to grain free, the next step was to get rid of the packaged treats, so I started making their treats.  I learned to tweak our recipes to make them muffins, pupcakes, cookies and dehydrated sweet potato chews.  This was not only healthier than the processed treats, but it was fun and actually a cost saver.  After this, I began investigating vegan and vegetarian options for dogs and cats.

I decided the next move would be to switch to a plant based dog food.  This led me to find V-Dog™, a plant-based dry kibble made in California by a family owned business.  I made sure to make the switch gradually, mixing the new with the old to avoid any upset stomachs.  They took to the new right away and seemed to actually prefer it over their old.  The problem I ran into was that none of our local stores carry V-Dog so I had to order it online.  It was free shipping and the cost was pretty close to their previous brand, but my orders were ending up on back order.  Good news that more people were trying to feed their pups a healthier choice, but bad news for me because then I ended up having to buy a different brand which led to some upset stomachs due to switching them on the fly.  I knew this arrangement of ordering their food on-line was not working for us so I went back to Natural Balance (who, by the way, does carry a vegan option, but it is not grain free).

One of our pups, Chevy, has an extremely weak stomach so if anything is different he gets sick.  We are very strict about what they get and the only processed thing they were eating was their dog food.  I still could not stop wondering if this was the healthiest, so I kept digging.  With Chevy having such a weak stomach, I wanted to find foods that would be gentle for him, especially when he would get into something outside that wreaked havoc on his body.  I knew, from experience, that bananas, oatmeal, rice, and probiotics helped to calm his body so this made me even more curious.  If whole foods could heal him when he is sick, then it should stand to reason that they would keep him healthy and sustained if given all the time.

For me, switching the cats over to plant-based is not an option at this time due to them being predominately carnivorous.  I have lots more to learn before, and if, I decide to switch the kitties.  Cats are highly sensitive in that if their bodies do not have specific minerals or too much of something they become sick quickly, which can be fatal.  For this same reason, I only use a limited number of essential oils that are highly diluted for the cats (but that is a post for another day :)

Dogs are actually omnivorous by nature, so I knew switching them to a predominately plant-based diet would not be life threatening.  As long as they were getting a varied and balanced diet, I knew they could thrive on whole foods similar to us.  There are a number of vitamins, minerals and amino acids that they require, but I found that reading too much into this was making things more confusing.  Just as we need certain nutrients, they do as well and those can be found in all the whole foods we eat.  Most people do not make it their mission to track every gram of each nutrient needed on a daily basis so why was I getting so concerned over knowing it for my babies?  To feel at ease in making the switch from processed to whole, I knew I had to learn the basics of what they needed and did not need instead of getting caught up in how much of each nutrient.

Knowing the basics…

They need a varied diet full of rich protein sources (peas, beans, lentils), dark leafy greens, red/orange/yellow veggies (bell peppers, carrots, pumpkin, squash, sweet potatoes), whole grains (rice, oats, quinoa), nutritional yeast, high quality oil (unrefined coconut oil or flax seed oil), a daily probiotic, know-the-source eggs, a handful of unsalted seeds and some fruits.

They do not need and should never have chocolate (the darker, the worse), xylitol (nasty little sweetener added to many products), avocados, macadamia nuts, grapes, raisins, onions and garlic, these can all be life threatening, causing diarrhea, vomiting, lethargy, seizures, eventual kidney/liver failure and/or death.

So now that I knew the basics, the next part would be switching them gradually from dry to whole foods.  I do not even need to tell you how much they are loving the whole foods. Janie and Chevy will eat just about anything, so the real test was my picky eater, Mya. She was eating the whole foods, but turning her nose to the dry.  I was putting the whole food on top of the dry, but ended up having to mix it to get her to eat up the dry.  I knew this was the right thing to do.  Even if it meant spending a little more time preparing meals, they are worth it.  They get breakfast and dinner, with snacks/treats in between.  Having so many options with whole foods, and the fact that it is cleaner eating, it's hard to pinpoint an exact amount to give them per body weight.  To start, I increased the amount I was giving them by one half.  For example, Mya was getting 4 cups a day of dry (2 in the morning, 2 in the evening) so I switched her to 6 cups whole foods.  She seems to be thriving and not hungry.  Of course, I will still take them to their checkups and ask for blood work to ensure they are healthy and safe, and I will post results as to their progress.  Some recipes for homemade treats can be found in the back of my book, I'm The Chef Of This Kitchen.

More posts to follow regarding natural pet health so check back soon!

*Disclaimer - This information is not meant to replace your veterinarian. I cannot be held responsible for any results to recommendations contained in this information so I suggest each person seek a veterinarian (preferably holistic) for specific conditions that might warrant expert treatment.

I'm The Chef Of This Kitchen

It's no secret that I love food and everything related to it.  I mean, who in their right mind gets excited about a new cookbook?  Once home, I head to a comfy and quiet spot, crack open my latest purchase, and literally read it like a novel.  I make notes throughout the pages and begin my grocery list of the recipes I want to try first.  I am happy and content for the time being.

After returning from the grocery store I am armed and ready to get started on the newest recipes.  For me, each cookbook is like a present with more layers of gifts inside.  Each time I try a new recipe I am eager to see how the "present" will unfold.  Even for the most experienced cooks and bakers, each new recipe brings about trial and error.  There are so many factors that play into how the recipe may, or may not, turn out.  That's the joy of being in the kitchen for me.  As much as I may enjoy this, the realization that there are many people who do not feel the same hit me.  Whether it be an adult who wants to be healthy, but cannot stand the kitchen, or a child just learning the basics of how to prepare themselves a snack, I knew that there needed to be something for them to turn to.

Although I have always had my kiddos in the kitchen at an early age to "help", they did not know how to create their own masterpieces of health.  I wanted them to have something more than just going to the cupboard for a snack.  Yes, grabbing a piece of fruit or veggie from the fridge is easy and healthy enough, but let's face it, who wants that same thing everyday?  Throughout the years I have kept track of my own creations and so I started with that notebook to see which recipes they could do on their own or with little supervision.  What I found was they were truly eager to be in charge in the kitchen and to see, and taste, the end result.  Not only were my children learning how to fend for themselves in a healthy way, but they were also learning kitchen safety, math concepts and the rewarding feeling of accomplishment.

Besides having quick and easy recipes, another component of the book that I wanted to incorporate was a resource for those with dietary restrictions.  I have become extremely adept at making the necessary substitutions to accommodate a plant based, gluten free lifestyle for my family.  Making substitutions really has become second nature for me, however, my oldest would get frustrated because she would want to try a recipe but would be overwhelmed as to all the adjustments she needed to make.  Knowing how she felt, I knew that there must be other people feeling the same way.  So often I hear people say they want to eat healthier, but that it is just too hard.   This only encouraged me to keep creating my book.  I understand that not everyone may agree with my views when it comes to what foods to eat, but I also understand that even those who disagree want accessible healthy options when they feel the need.  

My journey over the past two years of creating an allergy friendly cookbook has only reaffirmed my belief that healthy does not have to be difficult, frustrating or boring.   I do still try elaborate recipes when I am in the mood, but I find myself turning to my quick and easy recipes more.  With this book being my first attempt at publishing, I must say that I am quite pleased with the end product, and the fact that now my children can get creative in the kitchen on their own, without feeling frustrated.

Being an amateur, I have learned many things regarding publishing my own book and know that I definitely want to start on the next one in the near future.  So first things first, for my birthday I will be requesting a professional camera ;)

I'm The Chef Of This Kitchen, An Allergy Friendly Cookbook For Kids and Adults will be available in a few days through Amazon.com, Amazon Europe and CreateSpace eStore.

Bon Appetit!

You're Fired!!!

Hopefully those resolutions have become less of a resolution and more a part of your daily routine.  Living healthier doesn't have to be boring, bland or torturous.  However, stacking the odds in your favor of maintaining this healthy streak will make the transition that much smoother.  You've taken the first step already by deciding on a healthier you. The next step is to take roll call of what assists you in this endeavor and what you need to give the pink slip.

This brings us to the most important room of the entire home, the kitchen.  Whether you are a gourmet chef or a drive through style cuisinier, taking inventory of what is in your fridge and cupboards is a much needed and empowering move.  You are the boss, everything in your kitchen either works for you or it doesn't (pun intended).

Entering the kitchen can feel like entering the abyss.  What are you looking for?  What assists me and what doesn't?  Here are some ground rules to makes things less painful.  

Ground Rules for those new to the healthy highway:

On a budget...

1.  Make changes gradually.  For instance, once you use up the cholesterol laden butter and milk, replace it with a healthier choice like coconut spread and a nondairy milk instead.  There are many nondairy choices out there, so if you don't like one you can use it up in baking/cooking and then try another, that way you won't feel as if you're wasting money.  

2.  Even on a budget, you can add in more produce and less processed or fast foods.  Bananas, kiwi, watermelon, oranges, carrots (peel them prior to eating), avocados, pineapple, tomatoes, asparagus and eggplant are all good options that don't necessarily need to be organic. 

3.  Start a savings for necessary equipment such as a juicer, food processor and a good blender that can grind frozen fruits and ice easily.  Ask family and friends for their Bed, Bath & Beyond coupons to get added savings on these items.   

4.  Once you run out of the boxed, frozen dinners and other processed items, do not replace them with more.  Instead, stock the kitchen with whole foods such as rice, quinoa, lentils, beans and fresh or frozen produce.  

5.  Also read below regarding replacing oils and sugar.  

Budget not a factor...

1.  Start by pitching or composting items.  For items that are unopened you can donate them to local charities or shelters.  

2.  Replace oils that are the most damaging to the body.  These would be any refined oils, read the labels to find out.  Replace these with unrefined oils, such as extra virgin olive oil or coconut oil.  Another way to reduce damage from oils is to use less and cook at lower temperatures.  For example, in baking, if a recipe calls for 1/2 c. of canola oil use 1/4 c. of melted coconut oil and 1/4 c. of applesauce or some kind of pureed fruit or veggie.  

3.  Next, toss the refined sugars.  White sugar, brown sugar and corn syrup definitely need to get fired!  Seriously, don't listen to the commercials.  Sugar is not sugar, it damages the body.  Although organic sugar does not have the added chemicals, it is still garbage to your body.  Instead, opt for coconut sugar, you can use it 1:1 in recipes. Coconut sugar looks a lot like brown sugar, actually contains small amounts of minerals and won't leave you feeling sluggish.  Being the eco conscious god or goddess that you are, make sure you purchase sustainably grown and produced coconut sugar.  If you're not addicted to sugar, try eliminating or using less sugar than the recipe calls for.  For example, if the recipe calls for 1 c. of sugar, use 1/2 c. coconut sugar and 1/2 c.  of mashed very ripe bananas.  

4.  Get rid of all the processed junk and then stock up with more whole foods such as rice, quinoa, lentils, beans and fresh or frozen produce. 

5.  Purchase necessary equipment such as a juicer, food processor and a good blender that can grind frozen fruits and ice easily.  Bed, Bath & Beyond, Costco and Target carry a wide variety of each. 

Now that you are armed with what to look for, get in there, take charge and fire all those slackers!    

I Resolve To...

Wow! It's been awhile since my last post.  Taking time off from blogging to focus on my cookbook was a difficult, but much needed decision.  The book is in the final stages of editing and adding photos, so I am back and ready to share ideas, goals and recipes.

With a New Year upon us, many people experience different feelings.  Some feel relieved, energized, renewed, while others feel stressed or depressed.  The cause of such feelings are often linked to the long standing tradition of New Year resolutions. Many view the resolutions as a fresh start, but for some, those same resolutions create anxiety.  Resolutions can be fun and jump start people in the right direction, but all to often this is a short lived "high", and this is where the anxiety comes in.  No one wants to think of themselves as quitters or failures.   Not completing or sticking to a resolution can lead to these negative views of ones self and this does not do anyone any good.

The problem I find is that people usually make unrealistic resolutions.  Their intention is all well and good, but they are setting themselves up for potentially disappointing results. Now I agree that if you don't try something you'll never know if you can accomplish it or not.  However, I also agree that when setting a challenging resolution you also need to prepare your mind for that challenge.  In preparing mentally, you increase your chance of completion and maintenance of the resolution and also strengthen the psyche to accept when we fall short of that same resolution.  In this instance, we also increase the chance of getting back on our feet to try again.  Preparing mentally can happen in a number of ways.  For me, the best way is by practicing meditation.  Meditation can be challenging in and of itself.  If you find it challenging, or are new to the concept, start out with just a few minutes every day.  Here are some tips to get you started…

1.  Pick a time and quite place to practice.
2.  Be comfortable. This may mean wearing comfy clothing, sitting on a mediation cushion or folded blanket.
3.  Allow yourself fresh oxygen simply by sitting up nice and tall, no slouching :)
4.  Decide if soft playing music or instrumentals will help, test it out.
5.  Determine if having your eyes closed or having them open and focusing on an object is better, test it out.  Some people like to focus on the flame of a burning candle.
6.  Set a meditative goal.  Start with just 2 minutes.
7.  Use a soft, peaceful timer so that you're not constantly looking at the clock.  There are a number of free apps on the phone or computer you can use.
8.  Some people like to empty the mind of all thoughts, while others like to focus on a single idea.  In the case of the latter, focus on your resolution and envision yourself completing and maintaining that resolution.
9.  Once you're comfortable with your meditative goal, try increasing the time little by little.

In addition to mentally preparing yourself for your resolution there are a number of other things you can do in setting yourself up for success.  DO NOT attempt more than one resolution at a time.  If you want to quit smoking and change your eating habits, pick one to start with and then, more likely than not, the other will naturally fall into place due to your new healthy habit.  Also, reinvent the labeling of your resolution.  The word itself can conjure up all sorts of negative images and doubt.  Empower yourself by stating "I resolve to…" instead of "my resolution is…".  By changing how you refer to the resolution may seem silly, but go ahead and try the two scenario's and see which one makes you feel empowered to the change and which one makes you feel like your just hoping. Finally, look at the resolution as a goal in your life style adjustment, rather than a temporary aim that, upon completion, is forgotten.  For instance, if you want to change your eating habits, don't think that once you drop a few pounds you can immediately go back to the way you used to eat.  When this happens, we initially feel elated, but then the weight comes back and we feel defeated.   By viewing this type of resolution as a lifestyle adjustment you are more likely to reach and maintain that goal.

At the top of most peoples resolution list is health and that typically has to do with our eating habits.  So, stay tuned for my next post, "Kitchen Revamped", where I'll discuss some helpful ways to accomplish this goal.

Cigarette Anyone?

What kind of title is that you may be wondering, I will get to that momentarily.  My passion for food is well known.  Not only do I love eating it and cooking it, but I also enjoy sharing with people of all ages why we eat the way we do.  I still get the "what do you eat?" or "you need meat and dairy to be healthy."  Weeellll, let's just say I most definitely disagree.  It all began when my yoga mentor, Shelli Carpenter, opened my eyes and taught me so much during my yoga teacher training.  Things that once seemed normal I now had reason to question.  Like the fact that humans are the only ones who consume another species milk.  I never thought twice about it because it was the "norm" or so I thought.  Seriously, think about how ridiculous it is.  That milk is designed to grow a 70-100 lb. baby calf into a 500-600 pound young cow in a matter of months.  Gee, I wonder why we suffer from chronic disease that is, without a doubt, connected to what we eat and drink.  As for trying to convince myself that buying organic was any better, using my brain, it didn't take long for me to realize just as humans have hormones, so do other beings.  No matter how organic you think you're getting, you cannot avoid the animals natural hormones.  So if I were only taking the health route, this should have been enough to convince me to rethink mine and my kiddos diet.  In the meantime, I have also achieved my certification in vegan nutrition and am currently completing certification in Nutritional Counseling so I can be available to educate others on the health benefits of following a plant based diet.

Okay, so what does all this have to do with cigarettes?  It is basically to prove a point.  In educating myself on the reasons for eating plant based, I felt is was necessary for my children to also understand why we were making these lifestyle changes.  I obviously would not recommend allowing a child to watch Earthlings, but I do recommend it for adults who want to know the far reaching impact of consuming animals.  However, teaching my children the compassionate and health based reasons for a plant based diet, in an age appropriate manner, was extremely important to me.  If you feel you need to lie or shield your children from the truth regarding their food, drinks, toiletries or clothing, shouldn't that make you think there is something wrong with the whole picture of what society considers normal?  Many people feel that my children miss out on things.  I couldn't agree more, that is my intent.  I want my children to miss out on diabetes, heart disease, cancer, stroke, high blood pressure, etc, etc.  When I decided years ago to make the diet changes I've made, if I would have continued to allow my children to eat the SAD way (standard American diet, I did not make that up), then what message am I sending to them.  Mommy is making changes to be healthier, but I don't want to force you to do it too because you may throw a fit or society may question my parenting.  Parents in general have rules.  Why do we allow our kids certain things but not others?  The answer... to keep them safe and healthy.  We all know, now, how harmful cigarettes are so we don't buy them for our kids and when they get older, we don't encourage them to buy them for themselves.  Why?  Because it is harmful to their health and well being.

The viewpoint of comparing animal products to cigarettes may seem extreme or even ludicrous, but so is the view on what we as a society have deemed normal or even important in our daily lives.  I guarantee most people have heard about the studies, from reputable sources and universities, regarding the negative effects of consuming animal protein.  Yet billions still insist on giving their families animal protein not only once a day, but multiple times a day.  Most people, whether they admit it or not, know that along with any vitamins or minerals animal products may contain, there are even more damaging things that come with them.  So my connection between giving your children cigarettes and animal products is quite justified.  As my oldest so eloquently put it "just as smoking one cigarette won't kill you right away, having them over the course of years will and that is exactly what consuming animals does".  Yes, my children are brilliant!

Choices

What?  You mean I can be free from pain, bloating, congestion, constipation and multiple medications?  What's the catch?  Give up foods and drinks I love?  Practice self care like yoga?  That's weird and not living, no thanks!  This reaction is all too familiar to my ears. There are always reasons and signs, but people like to put on their blinders because, let's face it, who wants to change?   What?  You want me to give up Krispy Kreme, McDonald's, dairy, Mountain Dew and steak?!  Why the hell would I do that?!  Well, to put it simply, it's all about choices.  For my family and me, living a plant based life has been far from not living.  We still enjoy warm meals like tacos or "chicken parm" and sweet treats like cinnamon rolls, cupcakes and donuts.  The difference being what we use to create our masterpieces of health and wellness.  Instead of refined flours and sugars we use coconut sugar and flours that contain more vitamins and minerals such as, garbanzo bean flour, quinoa flour and/or coconut flour just to name a few.  For our meals we use nuts, seeds, rice, quinoa, mushrooms, flax seed, chia seeds, nutritional yeast and/or veggies to make burgers, patties or loaves.  I could go on and on, as you can see, far from not living!

Being certified for a few years now in Vegan Nutrition has been rewarding, but I was wanting to further my nutritional background.  So, a few months ago I enrolled in a course to become a Nutritional Counselor which is teaching me so much more on a technical level.  I acknowledge and respect that the human body is an amazing machine, but just as with any machine, after years of abuse it eventually will breakdown.  Knowing firsthand how the choices I make have helped me live symptom free from lupus, celiac and rheumatoid arthritis, I wanted to gain a better understanding of why things occur in the body and to be available to help others do the same.

All the technical mumbo jumbo is fascinating to me, but I realize for some I would be putting you to sleep spilling out all the scientific lingo so I'll skip that for the most part.  If there is one thing you do in taking a step in the right direction, it would be to check out a previous post about testing your bodies PH level to gauge your health.  PH is generally an easy topic to understand and test.  I allow my kiddos to test their PH level as well and it's a great science lesson for them!  PH level should be slightly alkaline, key word being slightly.  In the world of PH, each little increment represents a 10 fold jump in clues to how your body is handling what you are putting into it.  For example, if you test today on the acidic side at 6.0 and then test again after dinner with a result of 5.9, that is a huge jump in the wrong direction.  Think about what you may have eaten or drank in those few hours that could have caused this.  To go a little further, if you know you are eating a lot of animal products, processed foods, minimal fruits and veggies (by minimal I mean 0-3 servings a day) and your PH level tests highly acidic or highly alkaline that is not a good thing.  If you test highly acidic or highly alkaline you should immediately go to the doctor for blood work and a complete physical.  I don't care if you have the body of a model or professional athlete, stop what you're doing and call to schedule your appointment because you are a ticking time bomb. Choose to ignore it and you are the next story we'll hear about who died suddenly and "unexpectedly" for no apparent reason.  Remember, there is always a reason, it's up to you whether you choose to do something about it.

Journeying

A couple months ago a family friend offered to host Shamanic Journeying at her house once a month.  I had heard and read about Shamanic Journeying before, but had never actually journeyed myself.  It always sounded very intriguing to me so I thought I should give it a try.

The name alone, SHAMANIC JOURNEYING, I'm sure conjures up quite the images for some people.  You might as well add this to the list of things that the people in our town think we do is weird.  Shamanic Journeying is basically meditation with a twist.  While in meditation you are clearing the mind, Shamanic Journeying is a tool to help you internally reach different worlds.  In the physical world things can be crazy, hectic, deceitful, confusing.  By allowing the mind and spirit to focus on something other than this world, I was able to connect with safer, calmer, more beautiful worlds.  This sounds too out there for many, but the way I see it is, if this allows me a safe haven to release, connect or find answers to things that typically cause stress, tension and negativity then why not do it?

I would rather find peace through Shamanic Journeying then do what too many people do, which is numb all their emotions through drugs and alcohol.  The odd thing is, most people find Shamanic Journeying scary or unnatural, but they find nothing wrong with drinking themselves into a stupor.  Seriously, think about all the things society deems to be normal and will turn around and view those that don't follow the norm as eccentric.  My favorite example being, we are the only species to consume another species milk and I'm weird because I think it's unnatural to drink something meant for a baby cow.  Oooookay, but I digress and will get back on topic.

Shamanic Journeying has given me an outlet to question things in a more pleasant environment.  The journeying process is an internal one that is a unique experience for each individual.   This doesn't mean you have to go full steam ahead and do every little thing suggested in journeying.  What it does mean is that you can start out slow, give it a try and use what works for you.  For anyone interested in learning more about it, check out Shamanic Journeying: A Beginner's Guide by Sandra Ingerman.  For me, I'll continue my journeying experience to create a happier and healthier me, while the rest of the "normal" world stresses out into their drug induced coma.

Getting Real

Everyone has their pet peeves, mine are the words hate and need.  I admit I fall into the trap sometimes and utter those words that elicit the shudder that runs down my spine as if nails were scraping across a chalkboard.  On those few occasions that I slip back into the narcissism that so many are afflicted with, I quickly remind myself that it's not necessary to use the words hate and need as the verbs in my sentences.  Instilling a better choice of words in my children is extremely important to me.  The girls have gotten good at correcting themselves when they say things like "I hate that color" or "I need that toy."  Doesn't anyone else find it extreme to use the word hate in regards to things you may not like or approve of?  Am I the only one that thinks we shouldn't attach the word need to every little thing we wish to possess?  

Society has gotten so self entitled that people use the words hate and need as easily as hello and goodbye.  Without being a creeper, listen as those around you have their conversations.  It's hard not to hear the words hate and need thrown out in every other sentence.  Hate and need are substantial words that should be used with more care and only in situations that may truly warrant their use.  For me, that would be using it in a sentence such as "I hate when people take another beings life" or "I need to get groceries."  As a family, we work towards using the words that are a better reflection of the issue.  Let's be honest, do you truly need a new phone or do you want a new phone?  Do you hate the color purple or would it be more accurate to say you dislike the color purple?  

Since I'm on the topic of pet peeve words, I think I should add that the word shut up is also right up there as an unnecessarily overused word.  A much kinder way to get your point across would be to say "please be quite" instead of "shut up!"  For some, using kinder, less self absorbed words may be too much effort and that is their choice.  For us, being mindful regarding our choice of words makes us feel better and puts everything in true perspective.  

As a challenge, try to get through the next 24 hours without using the words hate, need or shut up.  Good luck! 

French Toast Casserole

Mr. Chevy

With the introduction of our newest family member, a little rescue pup named Chevy, finding time to make breakfast beyond cereal or toast are a thing of the past for the time being.  Meals that are quick and ready to go are just what I need since Chevy has all kinds of energy after resting all night.  Prior to our vegan gluten free transformation, we used to make a french toast bake with fruit and I had been thinking about trying a version that would work for our family.  So with this in mind, and wanting to make a real breakfast again, I set out in search of a comparable recipe.  My search wasn't turning much up that looked interesting and I was beginning to think another boring breakfast was on the horizon, but wait, here's an intriguing site called Kitchen Grrrls.  With hope, I clicked the link and viola, there is was, the recipe I was searching for.  My mouth started watering looking at their pictures and reading the recipe so I headed to the kitchen at 10:00pm to assemble the next morning's wonderfulness.  With a few tweaks of ingredients to fit my families needs, I put breakfast together in no time.  I even pre-washed the blueberries and mixed all the dry ingredients for the topping the night before, I'm not messing around with having to take my eyes off a 3 month old potty training chew happy puppy in the morning.

Chevy thinking he's
 tackling Mya

One of the tweaks I made was to use gluten free bread by Ener-G.  This is a firmer bread that I thought might hold up better since it needs to soak up lots of liquids.  I really wasn't sure how this would turn out using the GF bread, but with my and Kitchen Grrrls fingers crossed, I gave it a try.  The next morning, I whisked some water with the dry topping ingredients that were ready and waiting for me from the night before, spooned it on top and popped the entire casserole in the pre-heated oven.  Since now all I had to do was wait for the oven to do the work, I grabbed my cup of coffee and was entertained by Chevy and Mya playing for the next hour.

It was like a scene from a fairy tale, as the timer beeped, my beautiful princesses awoke, quite possibly from the amazing smells wafting from the kitchen.  It looked just as I hoped.  As much as it was torturing us, I allowed it to cool for about 15 minutes.  With the french toast finally on our plates, we drizzled some pure maple syrup on top, took our first bites and we were not disappointed!  It was so good, there was not a bite left on our plates.  I thoroughly enjoyed the recipe, but next time I might switch out the ground flax for ground chia seed just to see how it turns out, what can I say, I like to experiment!

French Toast Casserole

Ingredients:

1 loaf GF bread of choice, should have 12 pieces

3 c. nondairy milk

1/3 c. ground flax seed

1 tsp. cinnamon

2 Tbsp. agave

1 Tbsp. pure vanilla extract

pinch of Himalayan pink salt

Middle layer:

1 banana, sliced thin

1/3 c. coconut sugar

1/3 c. chopped pecans (pumpkin seeds would work if you have a nut allergy)

2 Tbsp. quick cooking GF oats

1/4 tsp. cinnamon

2 Tbsp. pure water

Topping:

2/3 c. coconut sugar

2/3 c. chopped pecans (again, pumpkin seeds if needed)

1 tsp. cinnamon

1/4 c. quick cooking GF oats

1/4 c. pure water

20-40 organic blueberries (we like blueberries so we used 40)

Directions:
1.  Spray casserole dish and lay six pieces of bread in dish.
2.  Mix milk, flax, cinnamon, agave, vanilla and salt, set aside.
3.  Mix middle layer ingredients but not the banana.  Spoon a little bit of mixture on each piece of bread, then place banana pieces on top.
4.  Place the other six slices of bread on the middle mixture.
5.  Gently pour milk mixture over entire dish, making sure all pieces of bread got wet.  Cover with plastic wrap and place in the fridge.
6.  Wash and dry blueberries, place in closed container.
7.  Mix all dry topping ingredients, do not add water until morning.  Place in closed container.
8.  Go to bed :)
9.  In the morning, preheat oven to 350, add water to dry topping ingredients, spoon mixture on top of prepared bread, covering each top piece, sprinkle blueberries over top.
10.  Place in oven for 1 hour, you may need an extra 10 minutes depending on the bread used, check to
make sure the topping isn't burning.  Once done, remove from oven and allow casserole to sit 10-15 minutes.
11.  Serve with some warmed pure maple syrup and enjoy!

*Store left overs (if there are any) in foil in the fridge, place back in oven to reheat.

Pass It On!

I firmly believe that everything happens for a reason and am often amazed at how connected people and events are.  I have been practicing yoga for almost 20 years and, about three years ago, my mom mentioned that a local yoga studio offered teacher training to become a certified yoga instructor.  I was instantly intrigued and signed up for the intense 11 month course.  200 hours, several tests, student teaching, numerous books and classes later, I was officially a yoga instructor.  What I walked away with was life changing, but the most incredible thing that occurred was having my eyes opened to the effects foods and drinks have on our body, mind, earth and other beings.  I have loved animals since I can remember so the compassion connection was a no brainer for me.  When hearing how influential foods and drinks are physically, what seemed like a normal and natural diet, now was so obviously inappropriate and unnecessary.

So, up until a few years ago, I was living in blissful ignorance, consuming the SAD diet (standard American diet).  Yes, I would eat fruits, veggies, nuts and grains, but everything was centered around animal flesh and fluids.  When I would have sweets, they were made with hydrogenated oils, butter and damaging sugars.  Let's not forget all the wonderful preservatives, chemicals and dyes that I also was exposing myself to.  It's no wonder why, at a young age, I was suffering from rheumatoid arthritis, lupus and multiple auto-immune disorders.  Once learning the truth, there was no way I could continue on my path of destruction.  I started researching and taking courses in plant based nutrition.  The more I learned, the more I felt in control of my life.  Gone were the days of not being able to use my hands or walk because the pain that was previously limiting me was disappearing.  Even more rewarding was the fact that at my doctors appointment to check my blood work, the doctor thought part of my record was missing since I hadn't been in for a visit in over two years.  I couldn't help but beam like a proud parent when I answered, "yes, that is correct, I haven't been here in that long."  As if things couldn't get better, a week later I was given the results that all of my blood work was normal, no protein, vitamin or mineral deficiencies.  Did I mention, while on a SAD diet, I had multiple deficiencies?

I cannot even begin to explain how grateful I am to those that have positively influenced me in helping to find the path that I am now on.  If these people were too afraid to go against the "norm" and not speak out against the SAD diet and animal cruelty, then I would still be living my blissfully ignorant life and still be struggling to get through my days without pain or medication.  For this very reason, I feel compelled to share information with others because most people also live in blissful ignorance.  My goal is not to seem pushy or judgmental, rather, quite the opposite.  I do not feel I am better than omnivores, I simply feel I am making smarter choices for my and my families life.  Although, the way we live may not be 100% fool proof from cancer or disease, if I know things can trigger certain problems, especially those that may seem to run in the family, then why wouldn't I take the necessary steps to help prevent them?  Giving my children and myself a better chance of leading a healthy life well into our senior years by eating a plant based diet can only be viewed as a good thing.  In my life, if I have positively influenced one person to make changes for better health then it is worth the many that I may irritate by my blogs or comments on Facebook and Twitter.  The message I hope to spread is when you learn something that creates positive change, don't be afraid to Pass It On!

Sugar and Spice and Everything Nice?

Although we've been a plant based family for three years now, we are constantly growing as we move towards more and more whole foods while using less and less processed. Gone are the days of packaged granola bars full of preservatives, dyes and refined sugars.  Now, if we want a bar, we make them with whole foods and more nutritionally sound sweeteners.  If we are out and about and really need a fix we stop at the nearest grocery store and grab a Larabar since they use only whole ingredients and are very similar to the ones we make at home.  For those with nut allergies, you can easily make them using pumpkin, sunflower or hemp seeds (raw of course).

With our journey into a healthier lifestyle we still like our treats, so I decided to explore new ways to bake sweets using ingredients that actually provide nutrients instead of using ones that provide disease.  For about six months now, we have eliminated refined sugar (even organic sugar is still sugar with zero nutrients).  The difference in how we feel and act is incredible!  I can also gauge this difference even more when, on the rare occasion we visit our favorite allergy friendly bakery, the girls will get a gluten free vegan sugar cookie and within minutes there is a noticeable change in their behavior.  Just as with fried foods, once in awhile is fine, everyday day or even week is detrimental.

The sweeteners we have been using in ALL our baking and/or cooking are raw agave, stevia or coconut sugar.  All three of these are great choices for everyone, but especially those with health issues such as diabetes.  The three mentioned will not spike blood sugar the way refined sugars do.  Alternatively you can also use fruit/vegetable purees, dates and raisins.  I like using the fruit/vegetable purees in pancakes, waffles and muffins along with the coconut sugar.

Benefits:

Agave:

• Low on glycemic index
• Accommodates calcium absorption
• Lower in calories than conventional sugar

Stevia:

• Completely plant sourced so no man-made carcinogenic chemicals
• 300x's sweeter than conventional sugar so a little goes a long way
• Zero carb
• Zero calorie
• Accommodates calcium absorption
• Antibacterial properties
• Low on glycemic index

Coconut Sugar:

• Sourced from the blossoms of the coconut
• Low on glycemic index
• Contains numerous vitamins and minerals (so many that I'm not going to list them all)
• Contains amino acids
• Shows promising results for those suffering with chronic illness or disease (diabetes, cancer, heart disease, gallstones, obesity).  

When substituting agave you can do it 1:1, but since it is liquid you may need to adjust the liquid in the recipe so you're not left with a gooey mess.  Stevia comes in liquid or powder and you never want to use 1:1 when subbing or you will send your taste buds into a frenzy (here is a great link for how to sub stevia).  Coconut sugar comes in crystal form just as the conventional sugars do and looks very similar to brown sugar.  Subbing coconut sugar can be done 1:1.  We love the results from using coconut sugar and I now order it through Amazon as it's a lot cheaper that way.  When buying Agave I head to Costco because they sell it in a two pack (the larger bottles too!) for the price you would pay for one small bottle at your local grocery store.

Do not use the old excuse, "it's too expensive" to do the switch.  As I've said many times before, the little extra costs for some things actually pays off in the long run because you end up with less doctor visits and less pharmacy visits. 

I have remade every recipe in this blog that called for sugar using coconut sugar and we loved every one.  Search through old posts for some of your favorites (cookies, muffins, waffles, oatmeal, etc) and do the switch to see for yourself.  The taste is amazing and I bet you notice a difference in how your body feels after eating treats made with healthier options.  

Say What?

So today's topic may freak some of you out, but it needs to be discussed so here goes... On my journey towards expanding my wellness knowledge, I was required to learn more about the pH level in our bodies.  Say what? you might be saying, which is exactly what my children said when I asked them to pee on a strip of pH paper.  

I'm sure most of you are aware of how swimming pool and hot tub owners need to test the water often to ensure the proper pH level.  Otherwise, nasty things can throw off the waters pH and create that not too pleasing color in the water.  Well it only makes sense that the same thing happens in our bodies, we just don't "see" the unpleasing color as easily.  Our bodies are incredible machines that try so hard to compensate for the damage we bombard it with.  By damage I do mean the foods, beverages, stress, lack of sleep and environmental chemicals we insist on maintaining.  This is where all those wonderful symptoms, diseases and illnesses come into play.  The symptoms are the warning signs that we, all too often, ignore and pass off as getting older or claiming it's hereditary.  If you're truly happy with those answers, and don't want to get to the root of the problem that is actually creating the issues, then by all means, continue on your merry way.  However, if you decide to take control of the issues by acknowledging that what happens inside your body is a direct result of the choices you are making, then the first step is to go to your local health or natural food store and purchase pH strips, also known as litmus paper (you can order them through Amazon too).  

Breaking it down simply, all foods fall within a pH range of 0 - 14.  The lower end is acidic, the higher end is alkaline.  The ideal range you want your body to be in is around 6.5 - 7.5.  When you fall below 6.5 this means your body is becoming too acidic and this is a big problem.  Even those that seem fit should still test their urine with a pH strip.  Looking in shape on the outside does not mean you are on the inside.  Taking a few seconds to test your pee every week is well worth it instead of becoming the next story that we often hear about, "so and so was such an athlete, I can't imagine why they died suddenly from a heart attack".  

Some of you may be thinking that it's weird or gross to hold a strip of paper under you to allow a few drops of urine to fall on it.  It's no different then when you have to pee in a cup at the doctors and I honestly think it's weird that people think it's normal to get sick and suffer from diseases.  To me, spending thousands of dollars on doctors visits, medications and surgery is weird because all that is, is a band-aid on the issue unless you get to the underlying cause of what created all the chaos to begin with.  

So how, pray tell, do we get our bodies less acidic and more alkaline?  Many factors come into play, but keeping things simple, the biggest area you can change immediately would be by what you are putting into your body.  Plant based foods are alkaline and healing, whereas animal based foods and processed foods are highly acidic and damaging.  You don't have to take my word for it, just do the pH test and you can see for yourself if your choices are causing damage or health.  Then you can decide if you want to change your potential outcome or not.  

I plan on remaining "weird" by continuing to have my family test their pH levels consistently.  Not only is this a great science lesson for them, but it also allows me to gauge their health.  I was happy to find that all of my kiddos and my pH levels were well within the ideal range.  Knowing I am giving my children the best possible health is the most satisfying feeling ever.  As they get older, they will have the tools necessary to make informed choices regarding their health and that is basically what health comes down to... choices.  

Bargain Prices

The other day, while driving through town, I looked at the signs hanging in various food establishments.  One bragged that their "meal", which included chicken or burger, fries and a drink, was only $1.99, another couldn't post enough signs about their $.99 burgers.  Knowing full well that to produce animal products is not a cheap process, it made me feel sorry for all those people who are not aware of how or why this happens.  I won't bore you with the details of how those in power (government and corporate) manipulate issues in order to provide Big Ag with millions of dollars to subsidize specific food sources so that those foods can be offered at cheap rates through grocery stores and food establishments (if you want more info on that check out ewg.org).  Even more disheartening is the fact that people are truly grateful these meals are offered and then feel healthier options are too pricey.

Looking at the entire picture, it becomes easier to see that these bargain prices are not actually what they seem and end up costing people thousands of dollars in medical bills and drugs.  To break it down simply, consuming these bargain foods cause illness and disease in the form of heart disease, stroke, cancers, diabetes, auto-immune disorders, ADHD, Autism, skin disorders, high cholesterol, high blood pressure, mental disorders, intestinal disorders, the list goes on and on.  Eliminating the bargain priced meats, dairy and processed foods and replacing them with whole grains (quinoa, gluten free oats, organic brown rice), mostly organic fruits and vegetables, legumes, nuts, seeds and beans is obviously a smarter choice for health and money reasons.  If you eliminate the unhealthy items you would be freeing up money to spend on the healthier options.

If this isn't enough to get people curious, then consider it a quest to see how you feel by eliminating the unhealthy choices and replacing them with the healthier ones for just three weeks.  If you're feeling really adventurous, keep a journal of what you eat and how you feel each day/night.  To make things even more exciting you can make a list of your favorite foods and switch ingredients out to make it healthier.  Little changes make big impacts.  Use non-dairy milk where it calls for cow's milk, add a handful of organic spinach to your smoothie and blend away, more likely than not, you won't even notice a change in taste.  There are many websites that offer tons of amazing recipes that will have your taste buds dancing for joy.  Some of my favorites are kriscarr.com, healthyblenderrecipes.com, vegweb.com, peasandthankyou.com.

So instead of taking the "easy" route of drive through disease in a bag, drive your wonderful self to the grocery store or farmers market and stock up on foods that will make your life truly easier in the long run.

Kids Nutrition Part 3

I woke up yesterday, prepared my morning Yogi tea and then was greeted by my youngest who promptly told me that she would be leading me in my morning yoga practice.  Let me know tell you, it was the best yoga practice ever!  We did every animal pose imaginable and some new ones that I had never heard of :)  My body, mind and heart were soaring the rest of the day.  

Being a yoga instructor, it's only natural that all three of my children have experienced yoga and know many poses.  They may not practice yoga everyday, but they each do yoga several times a week.  I have taken this a step further by including them in most of my classes by being my assistants.  This not only gives them a sense of responsibility, but also allows other children their age to see yoga being practiced.

There are endless forms of physical activity for children to participate in such as soccer, gymnastics, volleyball, karate, I could go on and on (see suggested list at the end).  My children are also involved in other activities as well, however, it is interesting to see the connection between yoga and the other activities.  Yoga allows my children to perform their other sports with ease and, although my kiddos have loads of energy, yoga gives them the tools to quiet their minds when they need to concentrate.  

Keeping children physically active benefits their bodies and minds.  Without using all the medical mumbo jumbo, it works their musculoskeletal system which affects their muscles, bones, joints, tendons, ligaments and nerves.  So basically, every inch inside and out of the body is impacted by being physically active, allowing them to stay sharp physically and mentally.

Activities combined with a proper diet sets children up for the best possible healthy future.  Put your energy into prevention instead of battling disease and illness.  Even if you feel your family is predisposed to certain disease, you hold the key to keeping those genes turned off by staying active and focusing the family diet to be centered around whole foods.   Whole foods include vegetables, fruits, whole grains, nuts, seeds and legumes.  Do your family a favor by avoiding processed foods, refined sugar, refined flour, refined oil, artificial dyes, artificial colors, fats from animals and limiting or eliminating animal protein.  By doing this you will not only be saving your children's health but you will also be saving money by not visiting the doctor, hospital or pharmacy.  The money that would have otherwise been spent on curing can be spent on enrolling your children in a new activity.

Eating a varied whole foods diet gives children all the protein, calcium, iron, omega 3's and other vitamins and minerals that they need to develop.  Supplements and vitamins can be a healthy addition, so long as they are not used to take the place of eating healthy.  As a vegan/vegetarian family we take B-12 since that comes from microorganisms that typically get washed away from the foods we eat thanks to our germ-a-phobic society (unless you are eating animals which, by the way, only contain B-12 because of the grass and soil they have eaten :)  Children can also take a multivitamin to reinforce their growing bodies and have your mind rest at ease.  Probiotics is another important factor to consider.    Probiotics are the good bacteria guys that help the body get rid of the bad bacteria guys.  Having a healthy digestive system keeps the entire body working properly and disease free.  Probiotics can be acquired by eating yogurt (preferably non-dairy), fermented foods (tempeh, pickled veggies, miso, sauerkraut) or taking a probiotic supplement.

Children deserve the best future possible and that comes from setting them up with healthy habits that last a lifetime.

Budget Friendly Activities
1.  Take a family walk or hike - turn it into a picnic by bringing a backpack full of healthy energy sustaining foods and drinks.
2.  Buy a box full of sidewalk chalk  - set them loose on the driveway or sidewalk.  Don't worry, everything is washable, even the kiddos.
3.  Make some eco friendly bubbles  - they can help make the recipe and then have fun blowing bubbles.  Make it more active by having them run around trying to pop them all before they hit the ground.
4.  Check out the inexpensive summer toys at Target, Walmart or The Dollar Store - look for ones that involve the whole family such as baseball, volleyball or badminton.  If you don't have enough yard space, head to the local park for a game or two.
5.  Depending on the age of your children - contact local pet stores or animal shelters to see if they need volunteers to walk dogs or play with any of the other animals.  This is something an adult and child could do as a team effort.
6.  Volunteer with the city to pick up garbage around the city or at parks - not only are they being active  but it's a great way to teach the idea of "giving back".
7.  Create Little Chefs - get them in the kitchen with you and have them help create tasty healthy snacks and drinks.  

Kid Nutrition Part 2

Striving to have your children eat a rainbow every day is one of the best ways to show your kids how much you love them.  A fun tool to get them motivated is Wegmans chart. To some my view may seem pushy or judgmental regarding nutrition but, when evidence is laid out in front of you and common sense is applied but you ignore it then I become extremely passionate about the subject, especially regarding children.  Often people don't realize that what they are, or aren't, feeding their children is actually setting them up for health failure.  Once people do learn, and then continue to allow the SAD (Standard American Diet) diet to rule their family, then I do not understand complaining when medical visits, bills or diseases start taking a toll.  This may sound harsh, but I feel that if someone learns the proper nutrition needed to better arm their child(ren) for a healthy future. but still do nothing to implement that, then the caregiver is a major factor in them developing very preventable diseases.  Visit http://www.tcolincampbell.org for more details regarding preventable diseases.

Not to say that 100% of illnesses are avoidable, however, studies show upwards of 90% of chronic diseases are, and this is through proper nutrition beginning as early as possible.  To help drive this message home, and allow yourself to gain a better understanding, I highly recommend that every parent/guardian purchase Disease-Proof Your Child, Feeding Kids Right by Dr. Joel Fuhrman.  Dr. Fuhrman details the reasons why nutrition is so important and how to accomplish this.  He also gives some easy and tasty recipes at the end of the book.  (*Note - he does use tofu, which we also limit due to it being heavily processed - tempeh is a better choice, and whole foods is the best choice).

Relax, I'm not saying everyone has to become vegan, however, the less amount of animal products you consume, the better.  The less amount of processed foods, the better.  Although my children and I are vegan, I freely state that two of my children were vegetarian for the first few years, rather than vegan.  My husband is vegetarian, not vegan.  In avoiding animal products I feel I am giving my children the building blocks as to how, and why, we live the way we do.  Our family has seen first hand how eating plant based and gluten free has relieved our celiac disease, allergies, skin issues and my rheumatoid arthritis, lupus, and it has eased sjogren's syndrome.  Making the transition from the SAD (I seriously did not make that acronym up, I promise) way of life to a more plant based life is possible, and most animal foods are now available in vegan form.

Using faux meats can make the transition easier but, everyone - omnivores, plant based, vegetarians and vegans - need to be careful to avoid eating too many processed alternatives (i.e. faux meats, cheese, snacks, etc.).  Processed foods and drinks in any form lack nutrition, and should be kept at a minimum.  Exposing children to the amazing flavor of whole fruits, veggies and grains at an early age sets the stage for them being able to actually enjoy those health filled foods instead of scrunching up their noses.  Dousing veggies with oils, dressings or cheese is not the answer either.  To transition out of this habit start cutting back on how much oil, dressing or cheese you are using.  Each time they are exposed to more of the vegetable flavor, their taste buds will begin to adjust and, at some point, you will only be steaming the veggies and adding spices as flavoring enhancers instead of masking the true vegetable flavor.  As for meats, once you have transitioned using compassionate meats (faux meat alternatives), then start to gradually replace those by using whole grains and foods such as quinoa, organic brown rice, lentils, beans and mushrooms, and only use faux on occasion.  Just as those who consume the Standard American Diet do, adding spices of all kinds can be used with your plant based meals to create delicious recipes, not to mention the health benefits herbs and spices offer.

Speaking of recipes, let's get started...

Universal Avocado Dip (my youngest child's absolute favorite thing!!)

Ingredients:
1 ripe avocado (cut in half and pit removed)
1/2 Tbsp. pure lemon juice
1/2 -1 tsp. real sea salt or himalayan pink salt
1/4 tsp. black pepper or chili powder

Directions;
1.  Squeeze each avocado half so that the fruit comes away from the skin and allow fruit to fall into a bowl.
2.  Mash avocado with a fork or spoon and then add lemon juice, salt and pepper.
3.  Mix well and serve.

Tip = for a really smooth dip, place all ingredients into a food processor and blend.  Dip veggie straws, Beanitos (great alternative for those allergic to corn), sprouted tortilla chips or veggie slices (my favorite is sliced cucumbers).  You can also use as a condiment in place of mayo.


Lentil Taco's

Ingredients:
1 c. brown/green lentils (will yield about 2 cups cooked)
2 c. pure water
1 c. finely chopped mushrooms of choice (cremini, bella, etc)
1/2 c. chopped walnuts (optional)
1/2 c. onion, chopped
2 Tbsp. tamari (GF soy sauce) or soy sauce
1 tsp. chili powder (this is kid friendly, or if you're like me and can't tolerate too spicy, feel free to add more to suite your taste)
1/4 tsp. ground cumin
1/4 tsp. garlic powder
12 organic hard taco shells (cook according to package directions), soft taco's or extra greens for a taco salad
optional add in's - vegan sour cream, vegan cheese (Daiya or Follow Your Heart make great vegan shreds, but we actually like to buy their block version and shred it ourselves), organic greens, tomatoes, avocado, salsa.

Directions:
1.  Rinse lentils then place lentils and water in a pot, bring to a boil, cover and reduce heat and cook on low 20-30 minutes until water is absorbed.
2.  While the lentils cook start chopping veggies.  Heat large skillet over medium heat for a few minutes.
3.  Add onions, cook 1 minute then add mushrooms and walnuts (the mushrooms will release liquid and the nuts will release oil to help cook the onion instead of adding oil).  Cook mixture until onions are soft and mushrooms are well browned.
4.  Add tamari and all spices, mix well then add all the lentils, mix again.
5.  Cook mixture about 5-10 minutes on low to heat through, while this cooks prepare taco shells.

Tip - when using mushrooms, prior to cooking or chopping, remove stems and gently scrape out the gills that are on the inside, this removes the bitter taste that many people do not like about mushrooms.

The more you cook with whole foods, the more you and your family will crave the healthy choices over the cholesterol laden choices.  For additional recipes check out vegweb for anything from appetizers to slow cooker meals.

The next post will be more recipes and information regarding supplements, vitamins and natural remedies for kiddo's on a plant based diet.

Kid Approved Snacks

Nothing makes me happier then when my girls ask for healthy snacks.  Hearing "mom can you make avocado dip" or "mom can you make some green juice" gets me sprinting to the kitchen so I can get started on creating foods and drinks that heal and strengthen their bodies.

Whole foods contain so many vitamins, minerals, antioxidants and phytonutrients that it only makes sense to put these amazing foods in front of children.  Starting children early on the purest foods and drinks possible increases their immune system and provides the body with oxygen rich blood, cells, tissues and organs.  Studies show that children eating the SAD diet (Standard American Diet) are actually already developing diseases often associated with adults.  Certain cancers, diabetes, high blood pressure, high cholesterol, auto immune disorders are out of control, skin issues and heart disease are found to be forming by the time children are in high school, and the link is in what they are eating.

Many times my clients feel that they can't afford to buy organic or buy that much produce.  Here are some tips:

• The EWG (Environmental Working Group) gives a list of the dirty dozen and clean fifteen to let people know which items should definitely be organic and which ones you can go conventional on.  Knowing this little trick would help with the family budget.  
• Cutting back or eliminating meat, cheese, cow milk and processed foods would allow the food budget to expand to buy all the necessary whole foods a family needs.  
• Creating a weekly meal plan also helps to stay on budget and, most importantly, the money you will save on less doctors visits and prescription medicine is the ultimate goal in having your family eating more whole foods.

Today's recipes are snacks that are kid approved from all three of my children, and they are easy enough for them to do most of the work.

Apple Sandwiches
Ingredients:
1 organic apple
2-3 Tbsp. nut or seed butter of choice
pure orange juice
optional add in's - cinnamon, shredded coconut, dehydrated buckwheat groats, granola, raisins, etc.

Directions:
1.  Using a safe knife or safe mandolin, slice the apple into rings.
2.  Place the slices in a shallow bowl with enough orange juice to just cover the slices, this will help to keep the apples from browning.
3.  Dab the apple slices on a paper towel to remove excess liquid and to help the butter stay on the apples.
4.  Spread 1/2 - 1 tablespoon on one slice, if using add in's, place them on top of butter.
5.  Place another apple slice on top of butter and/or add on's and repeat until all slices are used.  Pour orange juice into a glass to drink along side the apple sandwiches.


Dehydrated Fruit or Veggies
Ingredients:
fruit or veggie of choice (sliced very thin, seeds removed)
optional add in's - spices of choice (cinnamon, garlic powder, onion powder, chili powder, etc.)

Directions:
1.  If using spices, sprinkle over each slice.
2.  Place slices in single layers on dehydrator trays.
3.  Dehydrate on 115 for 4+ hours.  Check slices after 4 hours, if you want them crispier, dehydrate longer until they suit your taste.
4.  Store in an airtight container or bag.  If any moisture is left, and they won't be consumed within a week, you may want to store them in the fridge.

Note - you can find inexpensive dehydrators at Bed, Bath & Beyond, Target, Walmart.  Dehydrating fruits and veggies make great snacks to take on road or airplane trips.


Energy Truffles
Ingredients:
2 c. raw cashews (*sunflower seeds for those w/ nut allergies)
2 c. pitted dates
optional add in's - 1/4 c. dark chocolate, 1/4 c. coconut shreds, 1 tsp. cinnamon, lemon or orange zest, etc.

Directions:
1. Soak cashews in a bowl of purified water for about 4 hours (if using sunflower seeds soak 1-2 hours), drain and allow to dry slightly.  This step isn't necessary but makes for a softer truffle and helps those with digestion issues.
2.  Place cashews in food processor and grind into small chunks.
3.  Add dates and any add in's and process until a thick sticky ball starts to form.
4.  Turn off machine and start to scoop out a tablespoon at a time and roll into a ball.  Place on a parchment lined cookie sheet.  Repeat until all dough is used.
5.  Place tray in the fridge or freezer to firm and then enjoy.

*Even if you don't have an allergy to cashews, using sunflower seeds in place of nuts can be an extremely cost effective alternative.  For example - at Trader Joes a 1 lb. bag of raw cashews is $6.99 vs. a 1 lb. bag of raw sunflower seeds is $1.99.

This isn't to say that children should never have treats such as cookies, cupcakes or candy, but as the word states, those should be treats, not an everyday thing.  These are just a few recipe options to help get you started on snacks that are healthy, simple, and taste amazing.  The next few posts will be more foods that the kiddos will love so check back soon!