Saturday, August 24, 2019

Daily Turmeric and Flax Mix

Daily Turmeric and Flax Mix
1 c flax, 1 Tbsp + 1 tsp turmeric, 1 tsp pepper

Part of the Daily Dozen includes 1 tablespoon of ground flaxseed and 1/4 teaspoon of turmeric each day.

These two foods come pretty close to a magic bullet for their awesomeness. That's kind of how the Daily Dozen works; it encourages us to regularly consume the foods that have been shown through scientific evidence to be most helpful to our health (berries, broccoli, and beans also come to mind!).

Just take a look at the 48 videos featuring turmeric, or the 33 videos on flaxseed.

Adding a dash of pepper to your turmeric significantly increases its potency and beneficial effects.

Instead of measuring this out each day, you can make a large batch, and just take a spoonful of the mix each day.

The following recipe provides 16 days worth:

Daily Turmeric and Flax Mix
1 c ground flaxseed (16 tablespoons)
1 tablespoon + 1 teaspoon ground turmeric (16 quarter teaspoons)
1 teaspoon pepper (16 pinches)

Try stirring your spoonful into just a few ounces of water and gulping it down, add a bit more water to your cup to make sure none of the goodness has gone to waste!

Someone who took one of my classes, then took up the habit of daily flax, and called it their daily SAWDUST! But really it is hardly different from taking some other daily pill. Only this is just food! With many POSITIVE SIDE EFFECTS.

I love the sense of accomplishment by checking off two checkmarks so quickly and easily!

My 13-year-old daughter is even trying it out as a possible remedy to her sore knees and ankles as she starts off a busy fall season with lots of practices, and legs that are getting longer by the day (lucky girl!).

Check out the following definitions of pinch, dash, and smidgen from the Accuracy Project.

Saturday, August 17, 2019

Lemon Lift Morning Muffins

My son said: "Mom, these are the best banana muffins you have ever made!"

My neighbor said: "Those muffins you made for us the other day were really good!" (this from a boy who eats very little at my house) Also, I made a batch with added blueberries as a bread, and this boy also enjoyed a piece of that, and asked for seconds!

My daughter ate a bunch of pieces after her soccer and cross country practices, and that's ok because it's a bunch of nutritious ingredients! Breakfast, lunch, any time!

It is simply Smooth and Sweet Banana Bread minus 1/2 c water + 1 whole lemon.
This photo is of the wet ingredients for a DOUBLE batch!
Lemony Lift Morning Muffins

4 ripe bananas
12 pitted dates
1/4 c milled flaxseed
1/2 c water
1 lemon, quartered, seeds and stem removed
1 c (240 g) whole wheat flour
1 Tbsp baking powder
1 tsp baking soda

Combine top 5 ingredients (double batch pictured above) in strong blender such as our Blendtec blender. Measure dry ingredients, then add wet to dry. Bake at 350 for 30 min or so, let cool, and enjoy!

Daily Dozen Checkmarks: flax, grain, and 3 fruit (dates, bananas, and lemon)

Tuesday, August 6, 2019

Choose Chipotle! Choose Wisely!

When I am speaking with groups of students, they go wild when I mention that Chipotle is a healthy restaurant. I quickly have to explain that not everything served there is a healthy choice. We go through and decide together what options would be best.

Keep in mind, that almost all foods made outside the home contain an abundance of salt and oil, and often sugar. Hence, finding SOS-free (no salt, oil, and sugar) is challenging when eating out. You'll have to keep looking past Chipotle for that. Still, Chipotle CAN serve a pretty great meal!

Here you go!

1. Start off with plenty of salad!
2. Then choose cilantro-lime brown rice.
3. Then choose black and or pinto beans (grab double scoops of one or both!).
4. Add fajita vegetables.
5. Add fresh tomato salsa and roasted chili-corn salsa (these likely contain more fiber, though fiber content isn't provided on
6. Finish with guacamole and more lettuce!


On our last family vacation, I realized I still needed a "berries checkmark". I decided to toss raisins in my bowl! It was delicious! Ever since, I have been adding raisins to all my Mexican food!

Let's have a look at Daily Dozen Checkmarks.

2-4 servings beans
1 serving berries (when you add raisins...keep a bag in your car!)
1 serving other fruit (guacamole)
1-2 servings greens
0 servings cruciferous (hmmm, how about adding diced red cabbage?)
2-5 servings other vegetables (peppers, onions, tomatoes, corn)
0 servings flax, nuts, turmeric (...another add on from home?...just could get all your checkmarks in one meal!)
1-3 servings whole grains (3 scoops of rice would be a lot for me, but it's possible!)
1 beverage (I recommend the soda water...I love bubbles!)

I estimate about 10 checkmarks for me per Chipotle visit! Those shown below, plus a whole grain and a beverage checkmark.

1 meal = 10 Daily Dozen Checkmarks! (whole grain checkmark not shown)

~Gratitude shout out! Our family earned a lot of free Chipotle meals this summer from lots of reading, THANK YOU CHIPOTLE!
~Chipotle now has a rewards program, which I can't believe I haven't yet signed up for! Go for it!
~In case you missed my Taco Bell post, HERE YOU GO!

Friday, August 2, 2019

What?! A Movie about Sports Nutrition: The Game Changers

Save the date! SEPT 16, 2019

Image from Netflix

A fabulous, new healthy food documentary/movie is coming out in over 1000 theaters on September 16th! I simply can't wait! It is sure to be the new Forks Over Knives, with a sporty twist! I just love sports nutrition, one of my dearest passions!

Game Changers

"The Game Changers is a new film executive produced by James Cameron, Arnold Schwarzenegger, and Jackie Chan that documents the explosive rise of plant-based eating in professional sports, mixing real-time, groundbreaking science with cinematic stories of struggle and triumph. The film features some of the strongest, fastest and toughest athletes on the planet -- and it's backed by them too -- with additional EPs including Formula One champion Lewis Hamilton, top-ranked tennis player Novak Djokovic, and nine-time NBA All-Star Chris Paul. ...[The movie also focuses on] the health of the entire global population."--from

In 600+ theaters! Order tickets now! 
Chance to WIN: If you go to the Game Changers website and sign up to be on mailing list you'll be in a drawing for tickets to the red carpet viewing of the movie on September 16th!

I should really mention that ever since I saw the original trailer for this movie, one of maybe two years ago, I have been stalking everywhere to find any word of when the full movie would come out. So yes, I am totally stoked to see the final version on September 16th! Join me!

Vegan 2018

Vegan 2018
For something more than a trailer to watch, see what was all the news of veganism in the world for 2018. At some point in Vegan 2018, see if you can spot my tiny, little face shouting "Go vegan!"

There are movies each of the last few years:
VEGAN 2017
VEGAN 2016 
VEGAN 2015

Comments: what health movies do you enjoy most?

Tuesday, July 2, 2019

Snickerdoode-lish Snack Cookies

For tasty other fruit, flax, grain, and nut DR GREGER DAILY DOZEN CHECK MARKS!

Snicherdoodle-ish Cinnamon Snack Cookies

1.5 c pitted dates
1.5 c walnuts
1/2 c ground flaxseed
1/2 c Irish oats (steel cut oats)
1 Tbsp cinnamon

Combine all ingredients in a food processor for about 2 min until a dough forms. At this point, you could be done, form into balls or bars, and eat it just like that!

To make cookies, form balls and flatten. Cookies will not change shape during baking. Bake at 350 for ~15 min. Enjoy!

Here is how I sometimes do it. Dump dough on a silicone baking sheet, flatten dough with a second baking sheet. Then use a round tablespoon to sort of cut out cookie shapes right on the baking sheet. It makes about 3.5 dozen cookies. Bake at 350 for ~15 min. Enjoy!

Thursday, June 27, 2019

Healthiest Fast Food!

My kids called it "the burrito shop" when they were really little and then it was "Burrito Bell"...anyway, we have been going for years, and many people think "yuck!" or "boy, that's surprising that you eat something so unhealthy". Anyway, we do eat there often!

So it was great to hear others think the same!

Carissa Stanz of Wide Open Eats just wrote an article about it: Did You Know that Taco Bell Has Become One of the Healthiest Food Chains?

Tessa Newell of the food news website called FoodBeast also wrote an article a few years ago called: Taco Bell Has Low Key Become One of America's Healthiest Fast Food Chains (Business Insider also shared Tessa's article)

Plus, Dr Neal Barnard, president of Physicians Committee of Responsible Medicine, has even suggested going to Taco Bell for a bean burrito!

These are my kudos for Taco Bell.

1. It's a FAST, CHEAP way to get some nutritious food, most importantly, BEANS, when you are out and about.

2. It tastes great and fresh!

3. The refried beans do NOT contain lard (often refried beans are made with lard).

4. This one I learned from Tessa's article...Taco Bell has reduced it's sodium content by 15% in the last decade (since 2008).

5. Also from Tessa, they have great online nutrition info at such as for allergens and ingredients. As of 2016, they planned to get rid of all artificial ingredients. I would say they have done well...there are lots of chemicals in pop, but as far as the food goes, the ingredients look pretty great!

Tips for ordering HEALTHY:

1. Order your items "fresco style". This means that cheese and sour cream will be substituted for pico de gallo (a tasty mix of chopped tomatoes, onions, and cilantro).

2. Replace meat in any item for beans. We always go with the refried beans, but they also carry black beans!

3. Tostadas and corn taco shells are your best bet for whole grains, though there is added oil, which will almost always be included in restuarant food. I already mentioned the reduction in sodium across the board. In general, Mexican food has less sugar than other types of food, so that's another good thing.

4. Add guacamole for extra flavor, nutritious fat, and satisfation to your meal! 
carla wasa at toco bell one month ago. written by carla.

This is what we order most often:

1. Spicy Tostada, fresco style, make sure jalepeno sauce is omitted, and add guacamole ($1.00 plus cost of guacamole which varies from $0.25-0.50).

2. Bean Burrito, fresco style, sometimes with guacamole (prices vary...around $1.29).

3. Pintos N Cheese, fresco style, really just pintos and pico :) ($1.39). 

This reminds me that I need to write posts for other restuarants! We love Chipotle (post about what to get), Qdoba, Aladdin's, several Indian restaurants, Bibibop, hmmm what else? I wrote about Curritos when I went to Houston, and we found a delicious restuarant in Boston called minigrow, and in Washington D.C. was the fantastic Fruitive.

Wednesday, June 12, 2019

12 Benefits of Being in Nature and the Outdoors

A friend recently shared with me (during a run in the woods!) that there are so many benefits to being outdoors. It's really great for our mental and physical health, and this naturally is of great benefit to the development of children as well.

Just as I set out to look into the research, I hit gold immediately, as Business Insider had a wonderful article on the topic, including the journal citations (and links to FULL studies!) for each of the various benefits!

I made this visual from Friedman and Loria's list :)

I definitely recommend you read through this awesome article written by Lauren Friedman and Kevin Loria: Eleven Scientific Reasons You Should Be Spending More Time Outside (article cites various references for each of the reasons)

Here's the list in no particular order:

1. Sharper thinking and creativity
2. Stress relief
3. Reduced inflammation
4. Restored mental energy
5. Immune system boost
6. Better vision
7. Improved mental health
8. Improved concentration
9. Improved short-term memory
10. Reduced risk of early death
11. possible anti-cancer effects

Here is a PDF of the article. 

I can't discuss benefits of being outside without giving a shout out to Vitamin D! Vitamin D is definitely a reason to spend time outside!

And for fun, a few pics out in nature!

Finally, in case you are curious what fueled me through this was brownies, 100% Healthy Fudgy Brownies!

Healthy Fudgy Brownies

Saturday, June 8, 2019

Leafside Home Delivered Plant Based Whole Food Meals!

Leafside Home Delivered Plant Based Whole Food Meals

How's this for a logo?

This is such a fabulous idea for people who want to eat healthy on-the-go! For $7.99 with free shipping and handling, you can have a quick, nutritious and tasty meal! These are the first meals we tried!

I loved how you could really taste the raspberries in the sweet bowl! My daughter appreciated that you could NOT taste the mushrooms in the sweet bowl! Nice to for her to get some ERGOTHIONEINE. This is an amino acid primarily present in mushrooms, practically no other food, actually there is a little bit in some foods like organ meats and beans; however, mushrooms have 40x the amount of the closest competitor!

Ergothioneine protects our DNA!

Ergothioneine: A New Vitamin? - this is an article about antioxidants and aging, and here is a link to a video about ergothioneine!

I just love the amazing ingredients provided in one quick, effortless meal! Here is two examples! 

organic cashews
organic buckwheat noodles
non-GMO soy curls
organic white onions
broccoli florets
organic subdried tomatoes
white button mushrooms
organic nutritional yeast
organic flaxseeds
organic carrots
organic porcini mushrooms
sea salt
organic celery
organic miso powder
organic mustard seed
organic turmeric
organic lemon
organic black pepper
organic herbs & spices

organic dates
organic oats
organic raspberries
organic quinoa
organic cacao powder
organic cacao nibs
organic Ceylon cinnamon
organic coconut flour, 
raw macadamia nuts
organic flaxseeds
organic spinach organic kale
organic peas, 
organic beets
organic porcini mushrooms
organic mustard seed
organic herbs and spices

Some Awesome Smoothies:
Mint Chip Smoothie

Some Savory Meals:
Smoky Pea Soup

The savory meals contain salt, however you can ask for SOS-free versions. Note: the ingredients will still include salt and/or miso even though there will be none. On the front there will be a sticker saying "SOS-free".

Also, note that Leafside currently only delivers within the US. The company would love to hear FROM YOU where you are from, as they expand internationally.

I can't wait to try them all! Visit so you can try them too!

You can figure out which meals you enjoy the most and then have some come every few months to have some meals ready when you run out of time and don't want to eat junk!

Tuesday, May 28, 2019

Tribute to the Vegan Junction (AMAZING RESOURCE!)

Thank you to The Vegan Junction (TVJ) for being awesome! I would like to thank a person, but it seems that this website is formed by a community! Well, that's lovely too! People working together to do things even better! 

Check out TVJ's post:
Top 50 Oil-Free Vegan Plant Based Recipe Websites

Woah! I am going to go out on a limb and say this might become one of my favorite resources to share with others because besides these recipe websites, they have all these other awesome "Top 10-ish" lists:

~Reasons Going Vegan Helps Save the Planet
~Health Professionals to Follow
~Whole Food Plant Based Cookbooks
~Plant Based Health and Nutrition Books
~Oil-Free Plant Based Recipe Youtube Channels

Plus, they have a whole tab about Vegan Athletes!

Also, I noticed the words SIMPLICITY and MINIMAL, other topics dear to my heart :) Here is one: Simplicity: the Key to Healthy, Plant-Based Living for Livelong Health
You might also enjoy a post I wrote about a method of organizing your things for life: 10 Reasons to Konmarie Your Home 

Thank you, thank you, thank you, Vegan Junction!

COMMENTS: what are your favorite resource pages and sites? Leave a comment below so others can visit!

Thursday, May 23, 2019

Peanut Butter Chocolate Milk with No Dairy, No Added Sugars

Peanut Butter Chocolate Milk (Non-dairy, no added sugars)

Here is a great way to consume some turmeric without even tasting it! I made it with about 1.5 inches of fresh turmeric root I was making up for not having it yesterday, and frankly, it was easier to throw that much in than to cut a piece. This recipe is that easy! Plus, if you can't taste 1.5 inches of turmeric root, I don't believe your taste buds would ever detect a quarter-inch portion in this drink.

This is great for breakfast, afternoon snack, or pre- or post-workout fuel! Plus, get 5 Dr Greger Check Marks.

The best part is probable that you get your daily dose of turmeric! Who cares, you ask? Me, nutritional science, anyone with inflammation, and anyone who doesn't want inflammation! Hello people, muscle soreness is often due to inflammation!

Regarding science, in recent years, more than 5000 medical articles have been published about turmeric's curcumin, and it may play a role in preventing and treating lung disease, brain disease, and a variety of cancers (p. 351 of How Not to Die).

Peanut Butter Chocolate Milk

2 Tbsp unweet cocoa
1 Tbsp ground flax
3 medjool dates, pitted (just split with hands) or 6 deglet noor
1/4 c peanuts (or hemp seeds for pure chocolate milk)
1/4" up to an inch of turmeric root (or 1/4 tsp turmeric powder)
Dash pepper
1 c cold water
1 c ice

Blend all but the ice until smooth (45 sec on my Blendtec). Add ice and blend once more (20 sec). Enjoy!

Other drink recipes to get your daily dose of turmeric
include hot cocoa, super juice, and ginger latte!
Snow day Hot Cocoa (see here MORE BENEFITS OF TURMERIC)
Super Juice (Majenta Magic Potion)

Ginger Latte


Super exciting! Dr. Michael Greger's NEW book is coming out:

Dec 10, 2019!

campaign image

On Sunday, I had the amazing pleasure and joy to run the Cleveland Marathon with these awesome womenSister Anna Rosa and Sister Agnes are shining examples of Christ's light! Consider donating to their special order. God bless!

Sr Anna and Sr Agnes were guests on a podcast to share their faith and fears of their marathon journey! ENJOY!

Marathon Morning!

Wednesday, May 15, 2019

Easy Blueberry Muffins

Easy Blueberry Muffins are an easy way to get some fruit (bananas and dates), flax, berry, and grain Daily Dozen Checkmarks with out any added sugar, oil, or salt!

Easy Blueberry Muffins

14 pitted dates
4 ripe bananas
1/4 c ground flaxseed
1/2 c warm water
2 c whole wheat flour
1 Tbsp aluminum-free baking powder
1 tsp baking soda
3 c wild blueberries, tiny, frozen

In large mixing bowl, combine flour and powders. In high-speed blender, combine fruit, flax, and water. Add wet ingredients from blender to dry mixture. Combine only until dry is all wet, careful not to over-mix. Fold in berries. Fill muffin pan. I love silicone bakeware. I make a dozen muffins and then make what's left into "cookies" (you could probably get another 2-3 muffins). Bake at 350 for 60 min.

After you let them cool, muffins come out of silicone pan easily - no need to grease the pan. 

Try to have at least 1/2 cup of berries or 1/4 cup of raisins every day! It'll help your brain stay young and keep those aging free radicals way! Cherries and grapes also count! The darker the better! So for grapes, choose red over green, blackberries over raspberries, dark raisins over golden. More color means more benefit to your body! 

Easy Blueberry Muffins are very similar to Chocolate Cake Breakfast Muffins and Smooth and Sweet Banana Bread, and more flavors are coming! 

Feel free to share your concoctions here!!!

Tuesday, May 7, 2019

Chocolate Hazelnut Energy Bars

These hazelnut energy bars are addicting!

If you have ever had Nutella, and been missing the taste, this recipe will be exciting for you!

For me, the secret is buying roasted hazelnuts. I have tried roasting them myself, but haven't gotten that quite right.

You can check off the healthy foods of nuts, flax, and a fruit with this tasty snack!
See Dr Greger's Daily Dozen.

Chocolate Hazelnut Energy Bars / "Nutella" Squares
1/2c walnuts
3/4c hazelnuts, roasted*
1/2c flaxseed, ground
3/4c dates, pitted
1/4c cocoa, unsweetened
1 Tbsp water

Blend nuts, flax, and dates in a food processor ~ about 2 min. Then add cocoa and water to prevent cocoa from coming out the tiny openings of your food processor.

Form dough into whatever shape you like! It was fun pressing into a 9x9" pan and cutting into squares. Freezing briefly (20 min) before cutting helps, but is not necessary. Enjoy!

*remember, roasted hazelnuts are key!

Try other flavors! (I call these "Laraballs"...after Larabars :) )


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