Saturday, November 26, 2016

Sugar-Free Cranberry Sauce!

Thanksgiving is one of my favorite days. Imagine - one special day for all Americans to really appreciate all that we have and spend time together with our loved ones. Here are 7 Awesome Benefits of Gratitude!

Plus, the food is the bomb! I can't get enough! Thanksgiving seems to be a meal when even the picky, veggie-haters have a favorite veggie or two on their plate, and aren't the colors lovely!

Tangy Cranberry Sauce is perfect for the holidays, or any time!
Stock your freezer with cranberries now, to enjoy all winter long!


Tangy Sugar-Free Cranberry Sauce

Tangy Cranberry Sauce
2-3 cups cranberries
1 orange
1/2 c (10 pieces) pitted dates
1/2 a cinnamon stick

Prepare the zest of half an orange. I do this by cutting away only the orange layer of the peel*. Cut the orange up in wedges*. Combine dates, orange wedges, peel, and half of the berries (or all) in food processor until desired consistency. I wrap my processor rim with a towel, so juice doesn't leak out. At this point, you can be done, with a very tasty, crunchy cranberry sauce (shown in bottom middle photo). OR: combine mixture, remaining berries, and a cup or so of water in a sauce pan. Bring to a boil, then lower heat, and simmer to desired consistency, around 30 min. It's delicious hot! And lovely cool. Enjoy it any way you like!

*You can use extra orange peel for Orange Almond Biscotti Laraballs!
**I've cut the orange using lots of the white part, and I've done it cutting away most of the white. Both ways are delicious, latter is sweeter. Note that the white parts of citrus fruits provide some cancer-protection.


Sauce in left corner has been cooked, sauce in bottom, middle photo is Raw Tangy Cranberry Sauce.

Don't you just love Thanksgiving leftovers?!

Friday, November 11, 2016

Sugar-Free Lemonade!

The temperatures are going to be dropping all day here in Cleveland, so this is an odd post, but I'm sharing anyway!

Wait, I can tie this drink into health for cooler days, and healthier ways! Citrus fruits have been found to decrease blood pressure, reduce stroke risk, and increase overall blood flow, including to the brain!

This is why you may have heard about consuming citrus for an energy burst of concentration and focus!

Also, increased blood flow means better body warming in the cold. In fact, when women whose fingers and toes are especially sensitive to the cold, consumed OJ, their bodies responded 50% better to cold, as well as significantly improved post-cold rewarming responses.

APPLICATION: have some Healthy Lemonade before going out for a long winters run or before building a snowman! You'll stay warmer outside, and warm back up faster when you go back inside.




We've been eating so many Lemon Bar flavored Laraballs, which require the zest of a lemon, leaving a fresh lemon waiting for use.

Lemon Bar Larabars

Lemon Bar Larabars


Hence, Sugar-Free Lemonade!

1 lemon, thinly sliced, first remove just the yellow part of the lemon peel (use yellow slivers of peel to make above snack recipe!)
1 large, ripe banana
1 c ice water, fill measuring cup with ice, then water
1-2 Tbsp pomegranate arils (optional)

Blend all ingredients until smooth and enjoy! I use my Blendtec and it's done in a jiffy (similar to Vitamix). For a regular blender, it'll take a bit longer. Add pomegranate to make pink lemonade!

So refreshing after a great workout!


Sugar and artificial sweetener free Lemonade


My baby boy's has plans as president:

"If I were president, my meetings would be good food meetings, and I would teech people to eat [healthy]."

Wednesday, October 26, 2016

Superman Pose: What Builds Confidence Builds Health!

Superman Pose

Physiologic changes that occur as a result of holding poses such as "the superman pose" are LOWERED CORTISOL and INCREASED TESTOSTERONE. These are wonderful changes that also occur as a result of stress reduction, and result in a list of health benefits! Therefore, I am sharing the results to help you improve your health, and you may also find a boost in your self confidence along the way!

The TED talk called "Your Body Language Shapes Who You Are" by Amy Cuddy describes her research as a way of promoting confidence and career success, useful for interview or presentation preparation.

Before you even get to the video, take TWO minutes now to STRIKE A POSE, and improve your health!


 Click Here to Watch!
Link to Amy Cuddy's video is above


Abnormally low levels of testosterone can lead to decreased physical endurance and memory capacity, loss of libido, drop in sperm count, loss of bone density, obesity, and depression.

High cortisol levels increase your risk for heart attack, decrease immunity, and more. Cortisol is in fact called a "stress hormone", so you can imagine decreasing your levels would be helpful.

You can bring down your cortisol levels by not consuming meat, as well as prevent the meat-induced reduction in testosterone that normally occurs after eating meat.

Dr Greger and nutritionfact.org have a recent video that discusses these hormonal responses to diet, which affect everyone and are especially powerful for pregnant women whose diets affect their children's response to stress long after they are out of the womb.

Maternal Diet May Affect Stress Response in Children

Please note that along with each nutritionfacts.org video, there is a link to "View Transcript" of the video, as well as a complete list of "Sources Cited". I adore this organization!

Friday, September 30, 2016

Quick and Creamy Kale Couscous Gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous is super easy, nutritious, and delicious! Prepare the dish in 5 minutes and enjoy it all week!

Quick and Creamy Kale Couscous gets 9 Check Marks off Dr Greger's Daily Dozen!
Quick and Creamy Kale Couscous


1 cup whole wheat couscous
2 handfuls kale, ripped, stems removed
1/4 cup walnuts, broken in small pieces
1/4 cup flaxseed, ground
6 dates, pitted, chopped
1 cup black beans, in juice
3 Roma tomatoes, chopped
tsp black pepper
1/2 lemon, squeezed
balsamic vinegar (optional)



Start with dry couscous in your serving bowl. Cover couscous in bowling water, top with kale, cover, and let sit for at least 3 minutes (this will cook the couscous!). Chop dates and tomatoes. Combine all ingredients, and enjoy!

Serve with a side of blueberries and a glass of water, and follow your meal with a brisk walk for a dozen check marks from Dr Michael Greger's Daily Dozen!

I'll also share here, one of Dr Greger's newest videos, which by the way made me cry! Tears of complete admiration and gratitude for all that Dr Greger and his nutritional research team do for the health of the world!






Wednesday, August 10, 2016

Egg-Less Egg Sandwiches! Save Time AND Your Health!

Among the many benefits of a plant based diet (prevention and treatment of heart disease and cancer and the good of the environment, just to name a few), is the fact that in some cases you will SAVE TIME! So try this! Imagine making egg salad without having to cook and peel hard-boiled eggs!



Egg-Less Egg Salad Sandwich
1 package firm tofu, drained
1-2 Tbsp mustard
2-3 Tbsp vegan mayo*
3-4 celery stalks, chopped
1-2 tsp pepper
1-2 tsp turmeric
salt (optional)

1-2 tomatoes, sliced
whole wheat bread (I used this awesome bread, Eureka Organic Grainiac, that we just found at our bread outlet!)


Eureka Organic has some sugar, but no strange chemicals and a good bit of fiber :)


Squeeze tofu block between two plates to remove excess water. Crumble tofu and mix with celery, mustard, mayo, and spices. We enjoy our "egg" salad topped with tomato slices on toasted whole wheat bread, and hope you do too!

That's it! No cooking, pulling out or cleaning a food processor, peeling egg shells, and really...you could even skip measuring! I sure love the simplicity here!

*You can make mayo with...you guessed it --tofu! Here is a mayo recipe

My kids don't eat eggs because they know all about their harmful health effects. So, I called this a "tofu sandwich" to get them to try it! We're 50/50 so far for the kids liking it, one gave it a yay, and another gave it a nay, but I love it! I've eaten 2.5 sandwiches today! No need to worry about counting though, when we're making healthy choices :)




Harmful Effects of Eggs (bottom of this post)
5 Reasons to Make Your Meat Portion Small
Plant-Based Diets are Powerful

Tuesday, July 5, 2016

A Life Connected (Inspirational video on healthy eating and living for ourselves and the planet)



A Life Connected from www.nonviolenceunited.org is a gentle, brief (10-min) video about all the wonderful reasons to choose to eat fewer (or none!) animal foods (meat, fish, and dairy). For our health. For the planet. For the animals :)




A Life Connected brought to you by NonviolenceUnited.org

POWERFUL choices can be made by EVERYONE EVERYDAY!


This video provides powerful statistics about the effect that each of us can have on the environment by the choices we make (how much water we save by not drinking milk or eating meat, acreage of rain forest each person can save by the choices we make, and more.


This is the impact we can have!


* WE CAN Feed ourselves and every hungry person on the planet
* WE CAN Stop the #1 polluter of water and the #1 waster of water
*WE CAN End deforestation, replenish the deep woods of the north, and save our disappearing rain forests!
* WE CAN Return our oceans to underwater thriving worlds!

Watch with an open heart and share with those you love.

I had an opportunity to first see this wonderful video in May at CLE VegFest. Click here for more on the life of a vegan.




Sunday, July 3, 2016

Amazing Cotton Candy Grapes!




Organic Cotton Candy Grapes
These gems are freakishly fun! We found these cotton candy grapes when we were on vacation in North Carolina shopping at an Earth Fare grocery store.

My daughter ran over with them and I explained to her that "cotton candy grapes" probably just means they are really sweet. When we tasted them, I was in shock!

They taste exactly like cotton candy! It's as if they must be injected with some made-made super-sweet syrup, but in a playful, delicious way because they organic!!

We even found and enjoyed cotton candy grapes when we returned to Ohio! We shared them at the Cleveland Cavs Championship Parade, wahooo! Go CAVS!


Organic Cotton Candy Grapes


Here are a few companies who grow them: Grapery and Divine Flavor

What an amazing time in Cleveland! Go Cavs!





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