Delightful Date Dip

As you may know, I like simple. So, this date dip includes 2 food ingredients plus water. I'm sure there are endless possibilities to explore. The way I've eaten most of my first batches of dip have been with apple slices. What ideas do you have?

Delightful Date Dip

2 c pitted dates

1 c water

1/4 c oats

Combine ingredients in high-speed blender to form a caramel-like consistency, remove mixture from blender, and chill. Slice green and red apples. Enjoy!

EXPLORATION IDEAS: cooking the mixture so it tastes more like caramel, cocoa, hazelnuts, cashews, miso, peanuts - yum!

DAILY DOZEN CHECK MARKS: Several fruit checkmarks, depending how much you eat! Probably no grain checkmarks though, unless you eat the whole batch!

Please share in a comment below if you have an idea of what you want in another post. I'm excited to share!
 

Healing the Whole Body: Mindset, Nutrition, and Movement Training

Many thanks to all of you who were able to join us for this wonderful training for women! Healing the Whole Body: Mindset, Nutrition, and Movement. It was a beautiful morning of learning, inspiration, and joy!

Several of you requested a recording of the morning training, so here you go: this is the entire morning! As mentioned in previous posts, there were three parts.

Debbi Sluys presented first about mindset! Her company name on its own is inspirational: Dare to Declare! She motivated me to actually swim with my kids in the hotel pool that night which was oh so joyful! Usually I'm too cold in the water, so I have fun watching. Playing was even more fun! She encourages everyone to have more "play" in their lives. Click on photo below to watch the training!

I was up second, and my presentation was about Healing the Body with Food! Click on link below and go to 01:14:30 on the recording.

Karena ended the wonderful morning with a friendly interview about movement. Karena has very specifically helped many who suffer from scoliosis. She has some simple moves to teach us all that feel wonderful. If you or anyone you know suffers from scoliosis, I strongly encourage you to give Karena's Scolio-Pilates a try. It just may change your life! Click on her photo below and go to 02:06:00 into the recording.

If you enjoy the training, or have comments or questions of any kind, I would love to hear from you! Leave a comment below. Thanks for visiting!

Free Super Plant Based Whole Food Snack Demo

 

How did I Get Started on Plant Based???

I need an interview with Christine Harmon to let you all know what SHE does! (Also)

For now, here is the interview we had last week. I just want to say that when Christine asked me about my journey to plant based, I could have started with an even earlier step: cutting out processed foods and junk! That is another key factor in the whole world of PLANT BASED WHOLE FOODS.

I began learning about that from the Super Size Me (2004) movie and Ultraprevention (2003) by Mark Hyman and various readings from Dr Weil. Another very influential documentary was Food, Inc. (2008), in which journalist, author, and filmmaker Michael Pollan stars. Today, you could read Pollan's Food Rules, front to back, and it could change your life!

Here is the INTERVIEW! It is also available on FB HERE :)

Also, remember to REGISTER for the FREE event: Healing the Whole Body, happening on Friday, November 5th, 9am-12pm!

Healing the Whole Body 

….is a free training for women who are tired of holding back because of pain or stiffness and want to make simple shifts in mindset, nutrition, and movement to heal their bodies 

The secret? 

Exposure to information you may have never been introduced to before 

You’ll learn simple shifts you can make to enhance how your body feels and functions, ultimately empowering yourself to take control of your health and sidestep some of the Western world’s most common ailments, without relying on: 

● Outside practitioners 

● Drugs 

If you want the real deets on reversing disease with diet, if you want to tap into the positive power of your mind to make your body feel its best, if you want to learn how specific movement exercises can support your posture... 

Then this training is for you! Reserve your spot here: 

https://mailchi.mp/080999f16dfc/healing-the-whole-body

Healing the Body with Nutrition (Pre-Event Interview)

 Are you confused about which foods promote better health? If you want to live with

strength, stamina, and ease, what should you be eating to fuel your body? Can your food

choices really help you avoid developing Alzheimer’s? Why is America obsessed with

protein? And let’s settle one thing: are eggs good for you or not?!?!?

Today, we’re cutting through the internet hype and answering these questions and more,

because eating just shouldn’t be so complicated!!!

If you….

● Want to learn how to sidestep some of the world’s deadliest diseases with food

● Are tired of the endless arguments about which foods promote health and which

don’t

● Are ready to set traditional biases aside to find out how to promote OPTIMUM health

with diet…..

Then you need to join us Oct 25th at 2pm, right here on FB!! We’ll be discussing all the juicy details

and more. You’re not going to want to miss this!

Healing the Whole Body - Free Training for Women

Hello my dears! Check out this exciting event on November 5th! You can read more about it, and sign up for this free event HERE! I am honored to be speaking, and below you will find out more about the other wonderful people who will be teaching us more about our health and vitality!

We are also doing an interview (Colleen and Christine) on Monday afternoon! You this link to tune in! ZOOM 

Debbi Sluys, CEO, Dare to Declare.

Deb specializes in helping people elevate and improve their physical, mental and spiritual well-being, expanding the brain’s potential, and with living intentionally in a state of gratitude and kindness. With nearly 30 years experience in early childhood development, Debbi has gathered a wealth of valuable knowledge about the power of mindset, visioning  and success. With her background in professional development and skills in public speaking, Debbi can help you use your brain’s full capacity to reveal your individual dreams, discover your “whys” and accomplish your personal destiny.

Karena Thek, CEO, Pilates Teck. Author, International Lecturer and Radio and TV Host; creator of Scolio-Pilates method. 

Karena has been leading the direction of her organization since its inception in 1999. In this time, she has authored three books: ScolioPilates, OsteoPilates and The Pilates Golf Athlete. In addition to the techniques described in detail in her three books, she is also developing NeuroPilates. NeuroPilates is based on her interest in Traumatic Brain Injury and her initial work with the Wounded Warrior Batallion at the San Diego Naval Medical Center in the Comprehensive Combat and Complex Casualty Care Unit (C5 Unit).

About Your Host:

Christine Harmon holds space for those looking to improve the quality of their lives through self-care. She is the owner and founder of Body Acumen, LLC., and brings 18 years experience in the health and wellness industry to her work. She educates people about their bodies and supports them as they discover how simple self-treatment techniques can empower them to live active and full lives.
Christine believes you:
1) Can take control of your own health
2) Can become pain-free without invasive procedures or pills
3) Deserve to look and feel great in your body every day.

Spicy Vegan Panera Creamy Tomato Soup

No-Vodka Pasta meets Panera Bread Creamy Tomato Soup! This idea sprang from the previous soup post, which mentioned No-Vodka Pasta. The vodka sauce is such a hit, so making a delicious tomato soup was easy! My son took one bite and said “Wow! Is this from Panera?!” I should be a little sad because my boy is more excited about Panera than his mom’s cooking. However, to be honest, both of my hands immediately went up in the air as I beamed with victory!

How can you tell a food is healthy? One way is by the beautiful COLORS! Blueberries, sweet potatoes, kale (bright green after one minute of cooking!), red kidney beans! FLAVOR is another way to tell a food is healthy! We can detect the most nutritious foods in the world with our eyes and taste buds!

Naturally, spices add flavor. This soup contains tasty OREGANO, abundant in antioxidants! Loading your meals with extra spices immensely boosts healthiness! Feel free to add even more to this soup with marjoram and/or basil.

Look up and compare the ORAC value (antioxidant power) of some of your favorite foods and spices at superfoodly.com While you are at it, search a few animal foods to make clear the fact you pretty much only get antioxidants from plants.

Daily Dozen Checkmarks! 1) beans (white), 2) spices (red pepper, oregano), 3) other vegetables (tomatoes), 4) fruit (dates), 5) nuts (cashews), 6) greens (fresh basil)

Note: Panera Creamy Tomato Soup is NOT vegan (contains cream and milk).

Spicy Vegan Panera Creamy Tomato Soup

2 Tbsp minced garlic

1 tsp crushed red pepper

1 tsp oregano 

2 cans crushed tomatoes 

½ cup cashews

1 can white beans, drained

4 pitted dates

2 cups water

Fresh basil to garnish!

• Fill blender with cashews, beans, dates, and water. 
• Heat a large pan to medium-high to cook garlic and spices, adding a little water at a time, as needed, for around 5 min. (Optionally: cook 1/2 c chopped onions with garlic and spices to add a tiny bit of something to chew in your soup)
• Add tomatoes to pan and bring to a boil, then simmer for 20-30 min.
• Blend cashew mixture well to form plant-based cream.
• Stir in cream and when soup is heated through, garnish with basil, and enjoy!

Crushed red pepper give soup it’s spicy kick – if spice isn’t your thing, you can omit or decrease from recipe.

Recipe Highlight: Soups!

Recipe Highlight: Soups!

Did you ever notice that "soup" is a funny word if you keep looking at it and saying it? Anyway, don't you just love soup on a cozy, winter day? Fitting with all of my recipes, they are EASY and NUTRITIOUS. Looking here, it seems we like three types: stews, chilis, and creamy soups. Remember, cashews, white beans, and even cauliflower provide satisfying creaminess. Stews really fill us up and warm us up! Finally, chili always seems to be a crowd pleaser! When I ask patients "do you like beans?", and they reply NO, when I remind them about chili, they almost always say they do like the beans in chili. Anyway, here are several soup recipe links all in one place. Enjoy!

SOUPS

Easy Creamy Cauliflower Soup

Esselstyn Exilir

Madras Chili

Easy Egyptian Stew

Hearty Lentil Stew

Super-Easy Chili

Creamy and Refreshing Carrot Soup

Also, today I made an old favorite: Spicy "Vodka" Pasta. It's healthy and delicious version with no cream, oil, vodka, or salt!

All these recipes have plenty of Dr Greger's Daily Dozen Checkmarks. My daughters (14 and 12 yr old) recently came up with a challenge to themselves to get all their checkmarks for a week. To my absolute elation, they did it! Well, the younger one has a few more days, but she will get there! It was so amazing to hear them ask me for their turmeric tea, or a cup of beans, or B12! Any day that my kids come close to getting all those checkmarks is a day that I am assured that they have been fueled with wonderful nourishment. Their bodies function properly, they feel great, and thrive!

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 nutritionfacts.org 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.

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)

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 www.chipotle.com).

6. Finish with guacamole and more lettuce!

Enjoy!

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 saying...you 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!

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

Save the date! SEPT 16, 2019

Click on the word "The Game Changers on the upper left of the linked page for a TRAILER

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!

The Game Changers (justwatch.com is a website to find out where to watch anything)

In April 2026, you can watch for 99 cents on Amazon Prime and Apple TV.

"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 www.gamechangersmovie.com

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
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?

Snickerdoode-lish Snack Cookies

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

TRY THE AWESOME FREE APP!

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!

THIS is a post with more cookie recipes (of course all my cookie recipes can be eaten for breakfast!)!