Chocolate Cake Breakfast Muffins

Chocolate Cake Breakfast Muffins are a great way to start your day!

These treats are great for any time! They provide several Dr Greger check marks: 2 "other fruits", flax, and whole grains! Plus, they are nut-free, so they are great for school lunches and snacks!

You really can use this recipe as a healthy chocolate cake! It's very tasty and sweet!

Chocolate Cake Breakfast Muffins

10 dates, pitted

4 bananas (extra ripe = extra sweet)

1/4 c flaxseed, ground (so you absorb the nutrition, also I sometimes add another 1/4 c for more nutrition)

1 c warm water

2 c whole wheat flour (pastry flour makes them extra fluffy!)

1 Tbsp baking powder (Trader Joe's sells aluminum-free)

1 tsp baking soda

1/2 c cocoa, unsweetened (you could add a bit more for even more chocolaty treats)

Combine first 4 ingredients in blender. Combine last 4 ingredients in large bowl. Then add wet to dry and mix until well combined, careful not to over mix.

Pour batter into 9x9" pan and bake at 350 degrees for 40 min, or until cooked through. I love my silicone bakeware. 

You might notice, this is basically my Smooth and Sweet Banana Bread recipe plus 1/2 cup cocoa! So versatile! How do you mix it up?!

Here is another variation on proportions (without bananas) to make more of a "cookie" and it's still very nutritious!

Chocolate Brownie Muffin Tops

Don't Zone Out - Harmful to your Happiness

Don't Zone Out - It's Harmful to Your Happiness

Today we have a surprising TED talk about daydreaming and happiness. Science has found that when our minds wander, we are often thinking negatively. Even if pleasant thoughts fill our minds, we are virtually NEVER as happy as if we were focusing on the present moment.

Bottom Line: BE HERE NOW!

Even if our daydreams are positive ones, we are at best, 90-some-% as happy as we would be if we were focused on the present moment.

For example, DREAMING of a beach vacation only has the potential to make us ALMOST as happy as if we just focus on what we are currently doing....like washing one dish at a time, as we empty the kitchen sink after dinner!

At any given moment, our shot at the greatest level of happiness is to be MINDFUL of the present moment, even if we are doing something boring, such as commuting to work. In the following research, this was true for every activity!

Here's the video of Matt Killingsworth's presentation/research:
SURPRISING Science of Mind Wandering (DAYDREAMING)

As a Positive Psychology researcher, he wonders what causes happiness. Matt studies the contents of our moment to moment experiences on Trackyourhappiness.org (you can get the app and join in!)

As of video's publishing, at least 15,000 people have been studied, who were of a wide range of ages, income, education, and marital status. Results were based on the most common activities that people usually do through the day.

He wondered:
Does mind wondering increase our happiness?
What if thoughts are pleasant, unpleasant, or neutral?
What happens first? mind wandering or unhappiness?

He found:
Mind wandering decreases our happiness.
Mind wandering PRECEDES unhappiness (rather than unhappiness coming before mind wandering).
This is the case, whether thoughts are unpleasant, neutral, or PLEASANT.

So keep your mind clear and enjoy your moments!

Related Posts:
Mindfulness Made Easy
All You Need is Love
Fantastic Feelings of Forgiveness
Positive Psychology
Boston Marathon Heartbreak Like No Other
Canada's Eating Tips 

I realize I haven't ever written a post about one of my favorite books, A New Earth, by Eckhart Tolle, so I hope to share some of my favorite parts here soon! In the meantime, check it out: A New Earth. This book was the first place I ever learned about focusing on the present moment.

Cheers!

Take Control of Your Type II Diabetes

Do you know someone with diabetes? Even if you answer no, 7 million Americans have diabetes AND DON'T EVEN KNOW IT! Besides those people, 30 million other Americans are diagnosed with Diabetes each year.
84 million Americans are pre-diabetic (before even this stage damage can begin to occur).

Above data is according to the American Diabetes Association.
USA Today recently published 5 important facts about diabetes.

On the bright side, a healthy diet CURES this disease! What I mean is, in most cases, eating a healthy enough diet will allow someone previously diagnosed with type II diabetes, to maintain normal blood sugar, and therefore not experience any short or long term diabetic complications. Now, the healthy eating of PLANT BASED WHOLE FOODS must continue in order to maintain this healthy state. 

Start with some chili!

Returning to previous eating habits and choices will result in the return of increased blood sugars, so the term CURE is relative. However, if getting off of insulin and other diabetic medications and avoiding their side effects and expense is a satisfying goal, you have an option!

Additionally, Physicians Committee for Responsible Medicine nicely summarized a recently published a study showing more good news for diabetics: "A plant-based diet improves psychological well-being in type 2 diabetes patients, according to a review published in BMJ Open Diabetes Research Care. Researchers reviewed 11 controlled trials on dietary interventions for type 2 diabetes and found that plant-based diets improved well-being overall when compared to dietary interventions from various diabetes associations. Participants reported less pain and saw improvements in depression, weight, quality of life, cholesterol and HbA1c levels, and other health outcomes. Adherence was higher among the plant-based intervention groups, which also suggested higher acceptability, compared with control groups, demonstrating the potential effectiveness of plant-based diets as a clinical intervention for type 2 diabetes."

Here is some more amazing findings about diabetes that I learned about from How Not to Die by Dr Greger:

SATURATED FAT is a key culprit here of the dysfunction of diabetes. Saturated fat harms muscle cells! WARNING TO ATHLETES
Saturated fat:

1. CAUSES inflammation
2. CAUSES mitochondrial dysfunction

(mitochondria are the powerhouses of our cells!)
3. CAUSES insulin resistance

"Vegans have significantly LESS FAT trapped in the deep calf muscles than those of comparably slim omnivores" p.108

As for weight loss, most weight gain is due to portion control, so it is EVENTUALLY REGAINED :( So, INSTEAD we have to change WHAT we eat to maintain :) Adding 5 CUPS / week of beans to ones diet is just as effective at weight loss and blood sugar control as a portion control plan! Too much insulin causes other problems such as CANCER and premature AGING. 

I especially loved the study that cured 17 of 21 subjects of DIABETIC NEUROPATHY WITHIN DAYS! Since neural changed occurred before blood sugars stabilized, they speculate that rapid results were likely due to improved blood flow. 

This goes back the original basis for this healthy way of eating - it cures heart disease. Since our hearts fuel all of our organ systems, our nervous system benefits too!

Sorry for the delay, the Boston Marathon threw me off schedule :)

An Inspiration for Creativity and a Tasty Snack

For this week,

1) Boston Marathon's pre-race non-dairy dinner sponsor!

2) an inspiring National Geographic video!

3) and a simple and oh so tasty snack! 

I'm settling nicely into my taper, and getting excited to have another try at the Boston Marathon! It's been 6 years since my first experience in an extraordinary year! 2013 Boston Marathon Post: Heartbreak Like None Other . As a sign of a change in the times, it's exciting that the pre-race dinner is sponsored by a non-dairy brand - Almond Breeze! You used to hear so much about chocolate milk for athletes; heck, I even gave that advice years ago! Now, Canada isn't recommending dairy, and Boston Marathon is open to alternatives!

Dewitt Jones

Get ready to feel full (of life) and fired up and overflowing and compassionate and inspired by Dewitt Jones, an amazing National Geographic photographer!

"There is more than one right answer" -- Dewitt Jones

Celebrate What’s Right in the World!
(Click on words above to see TED talk video)

Please also click here for Dewitt Jones' Gallery showing what's right with the world! Just click on an image and a set of breathtaking photos!

This is great page which combines Dewitt's most loved quotes with his beautiful photography. Check it out and share with a friend! Celebrate What's Right with the World Quotes

"Find guides - people who are in love with their life. See the world through their eyes" -- Dewitt Jones. Dewitt left the greatest impression on me when I first heard him talk, and he was speaking with a talented weaver, and asked her what she thinks about when she weaves, and her response still stays with me: "When I weave, I weave." It's a simple reminder of mindfulness, and staying IN the PRESENT moment. When I do, the peace I feel is a lot like Dewitt describes...full, in love, passionate! And I'll add a couple of my words: satisfied, bursting!

Ants-on-a-Log Salad

Here's a quick and satisfying snack! It contains 1) other veggies, 2) berries, and 3) nuts, and 4) flaxseed Daily Dozen Checkmarks!

Ants-on-a-Log Salad

3 stalks celery, chopped
1/4c raisins (always double-check that there is no sugar added)
1/4c peanuts (ideally unsalted)
1 Tbsp flaxseed, ground (optional)

Combine ingredients and enjoy!

You might also enjoy: Sweetly Stuffed Celery

Canada's Newest Food Guide Makes a Big Change!

I have so much to share, so I am committing to a weekly post, beginning today!

First, what has me so excited lately - Canada's newest nutrition guidelines! You know, Canada, just a bit north of the United States!

The most significant change is that due to the overwhelming science establishing the harm of dairy consumption, the country of Canada is no longer recommending that it's citizens consume dairy! This understanding is overwhelming in evidence based nutrition research, however it goes against the grain of what we have always been told, "Milk does a body good".

Certainly, the United States will follow suit in the next few decades, and I will be in a pleasant state of shock if this recommendation will come in 2020, when our next set of guidelines is due to be published. In the 2015 USDA recommendations, soy milk was listed as an alternative to dairy milk, a step in the right direction. Though the focus was on lactose intolerance, rather that the myriad of reasons one ought to opt for non-dairy alternatives.

The Canadian plate is very similar to the USDA plate otherwise, since both promote a significantly whole foods plant based plate. Consider that 75% of the plate must come from plants, and the "protein foods" can easily come from plant sources.

Canada is also providing the following wonderful tips and messages! They also say "Healthy eating is more that the foods you eat." and "Eat well. Live Well."

1. Be mindful of your eating habits. Here is a Mindfulness Made Easy post :)
2. Cook more often.
3. Enjoy your food. For more, check out my Savor Your Sweets post.
4. Eat meals with others. You might enjoy my post highlighting the Blue Zones.
5. Use food labels. Check out Food Labels for Dummies.
6. Limit foods high in sodium, sugars, or saturated fat.
7. Be aware of food marketing. 

Here is a handout you can download: Canada's Food Guide
Here is the Canadian Government's website with lots of awesome resources: Resources.

Chocolate Cherry Torte Energy Balls ~ Laraballs (Revised)

4 Checkmarks from Dr Greger's Daily Dozen!

Note: Kirkland cherries have added sugar...but I still like the pic :)

(I LOVE BERRIES AND CHOCOLATE)

Chocolate Cherry Torte Energy Bites ~ Laraballs
(Original Post)

1 c walnuts

1/2 c dried cherries, unsweetened
1/2 c dates, pitted
1/2 c cocoa, unsweetened
1/4 c flaxseed, ground
1/2 Tbsp water

Blend well with a food processor (set a 90 sec timer) and shape how ever you like! Larabars are a favorite treat in my house and super-healthy (read more here).

Transfer the mix in a resealable sandwich bag and shape into balls from outside bag. They can be stored at room temp or in the frig. Easy as that!

Check out this Google Image Search to get the idea of the flavor I was going for - healthy style ;)

Use a quart sized bag for this recipe since I doubled the original,
...or you could follow the photo and use two sandwich bags.

Good for the Naughty (I'll take this coal any day!)

Good for the Nice (give as a gift, even send in the mail!)

The 411 on B12

I am asked frequently about supplements - please note the danger of supplements in general (Scandalous Supplements). SPOILER: there is literally NO governmental regulation of ANY dietary supplements in the USA!

None of this delicious summer food contains B12

When we eat a plant based whole foods diet (fruits, vegetables, nuts, beans, seeds, and whole grains!), it's reassuring and awesome to know that intakes of ALMOST ALL vitamins and minerals are higher than those of people eating processed and animal foods. In fact, for most micronutrients (vitamins and minerals), everybody is getting plenty. One deficiency that is widespread in the USA and beyond is...take a guess...fiber! Read more about fiber here: FABULOUS FIBER!

One SPECIAL BONUS about fiber is that many of phytochemicals (antioxidants, etc.) found in the plant foods that we love are BOUND TO FIBER. This fact makes smoothies a better choice than juicing (discarding the pulp is like throwing away nutritional treasure!).

BUT BESIDES FIBER, WE ALL NEED A RELIABLE SOURCE OF VITAMIN B12. It is recommended that all Americans ages 50+ take a B12 supplement, and if you follow a plant based diet, YOU also ought to be taking some B12!

So...the focus of this post...B12!

The good news is that you don't need a B12 injection. There are several details you must carefully check. The following results are based on the best available research on vitamin B12.

USP is the most important thing...please don't just look for Nature Made...please LOOK FOR USP verified.

1. Choose CYANOCOBALAMIN (rather than methylcobalamin)
2. Choose a supplement with a USP seal (United States Pharmacopoeia) - Refer back to Scandalous Supplements.
3. Choose sublingual (this is a dissolving tablet...so that the B12 gets into your bloodstream, rather than your harsh intestine, from where it is more difficult to absorb)
4. Serving size may vary (usually between 500-5000mcg, micrograms); any of these doses are actually fine.

Now, how to take it!

1. Initially, take above supplement daily for 1-2 weeks, to kick start your body's stores. This has been shown to be equally as effective as a B12 injection!
2. Let tablet dissolve under your tongue, rather than chewing and swallowing into digestive system.
3. Henceforth, your weekly intake should total 2000 mcg (3000 would also be ok!). Yes, just once a week!

4. For those over 65 years old, 1000 mcg/day is recommended (link).

This is the only supplement I recommend for everybody! This is all my family takes. One exception is Creatine, which I need to post, but is a bit more complicated and individual. I'll try to get to this soon. If you are interested, leave a comment! This will give me the motivation to get it done!

Here are a bunch of nutritionfacts.org videos about B12.

I love this Victory for Vegetables sign at Disney, but vegetables today don't contain B12.

By the way, Disney World has chocolate tofu "ice cream", vegan cheese vegetable pizza (for a treat!), and of course chips and guacamole in Epcot! Mostly...we pack food for the day, but my awesome hubby scoped out some fun options for us! He is great at finding awesome food wherever in the world we go! Remember to ask for "non-dairy" versions since they didn't seem to use the word vegan at Disney, or list such items (vegan options) on menus.

Easy Everyday Enchiladas

Celebrate Cinco de Mayo with these tasty, versatile, and so-easy-to-make enchiladas! Feel free to vary the ingredients (little more or less of this or that) because every way I make this recipe it's a hit!

Soya chunks (used in this recipe) are sometimes used as croutons in India. This is a one-ingredient product: dehydrated soy. Once rehydrated, pieces take on a chewy, chickeny/meaty texture. Like tofu (and chicken!), it tastes like whatever flavor is added. It is a fabulous replacement for chicken in all of your favorite recipes; share your experiences in the comments below!

Easy Everyday Enchiladas
(at our house, we could eat them everyday!)

5-6 tomatoes, pureed (~2 c, or 14 oz can)
1-2 c soya chunks (optional; find these crouton-like pieces at any Indian grocer, or on Amazon)
4 c salsa (1 large jar)
1 block tofu (any firmness, organic preferred, drained, squeezed)
1 c chilies and tomatoes (10 oz can Rotel, no salt added is sometimes available)
4-5 c beans (any combo of black, refried, and pinto; about 3 cans; prepared from dry is delicious, easy, and cheap!)
1lb spinach, chopped (frozen works!)
1/2 c flaxseed, ground (try adding more and no one will notice!)
Whole wheat tortillas, 8 or so
Enchilada sauce (optional...you could add some of this on the bottom and on the top, but it's not needed, and we don't use it any more)

~Hydrate soya chunks by soaking in water in a cereal bowl, with a second cereal bowl on top to make sure the chunks are submerged.
~After a few minutes, press top bowl down and drain.
~In food processor, briefly shred soya chunks with 1 c salsa, then transfer to a large mixing bowl.
~Pour tomato puree into rectangular, glass baking pan.
~Next, blend tofu and 2 c salsa, and add this salmon-colored sauce to the mixing bowl.
~Add flax, spinach, all beans, chilies, and remaining salsa and stir everything together. 
~Add heaping 1-cup scoops of filling to each tortilla, and roll it up a bit, and place in pan, repeat until pan is full.
~When pan is full, add extra filling on sides if there is room.
~Squish enchiladas down in the pan with a spatula, so all the tortillas are moist and everything is spread out evenly.
With extra filling, prepare a second small pan the same way, or in layers: filling, tortilla, filling, tortilla, etc.
~Bake for about 40 min at 350, and enjoy!
Great topped with salsa and/or guacamole!

*An alternative meal is to pump up poblano peppers with this enchilada filling!
**One more way to use the filling is to alternate flat layers of corn tortillas and filling, then bake. This makes a Mexican lasagna :)

 
This recipe provides plenty of Dr Greger Check Marks! 1) beans, 2) greens, 3) other veggies, 4) whole grains, and 5) flax !

See our other Mexican options HERE! Happy early Cinco de Mayo!

And for fun, a Holderness Family video: It's Gonna Be May! 

May Be EASIEST Dinner Ever! Sloppy Len's (Vegan Sloppy Joe's, Sloppy Ben's)

This is SO easy, and TASTY! And Familiar! As I've said before, LENTILS are SO nutritious! One of the healthiest "beans"! And a great way to get your daily dose of flaxseed! It's a definite KID-friendly meal! They could even make it! (with some help by the stove :) )

It's another way to get Dr Greger Daily Dozen Check Marks!

Sloppy Len's (Sloppy Ben's, Sloppy Lentils)
~4 c water (enough to cover mound of lentils)
~ 2 c dry lentils
15 oz can sloppy Joe sauce 
2/3 c ground flaxseed

Cover and surround a mound of lentils with water in a pot; this is about 4 cups. Add 1 can sauce, stir, bring to a boil, cover, and simmer for 30 min. I add some water to can to make sure I get all the sauce; this extra cup or so of water is ok. After the 30 min, stir in flaxseed, and enjoy on a bun, in a pita, or in a bowl on it's own!

With a bit more time, you can make the Forks Over Knives recipe - and avoid a canned food! (but actually, this recipe still has brown sugar and soy sauce, so if you want NO Sugar, Oil, Salt...get Unprocessed, an awesome cookbook from Chef AJ and make some Not So Sloppy Joe's on p.107)

I found a sauce that is fairly benign, especially since it helps us eat more lentils! Also, I found it at a drug store, so there would likely be even better options at a grocery store! Dei Fratelli's sauce has few ingredients, with no HFCS or other chemicals. While it contains salt and sugar, it's a great way to enjoy lentils fast!




On the same trip, I was so saddened to see NO BEAN chili! Really! Chili is one of the few ways many Americans normally eat beans. Plus, canned chili! Yikes! Chili is like the easiest meal to make ever! Here are some recipes:
SUPER-EASY CHILI
MADRAS CHILI
SLOW COOKER INDIAN CHILI

Blue Zones and More! Live Long and Live Well!

Have you ever heard of the Blue Zones (a few great videos here)? The Blue Zones are 5 locations where people live the longest in the world! I have often mentioned them during my classes and lectures, so it's about time I wrote a post! SO here's a bit about them:

Dan Buettner, along with National Geographic and others, set out to learn about the culture of the areas of the world that have the greatest number of centenarians (people who live to be at least 100 years old). Here six characteristics that tie these cultures together:

• Mostly plant based whole foods! A lovely variety of colorful foods! Lots of beans and nuts!
• Strong social (friend and family) relationships - the oldest people are most honored and valued!
• Physically active, not "exercise", rather movement to live: building, gardening, stirring :)
• Strong sense of purpose and handle stress well (I'll link here to Lisa Damour's take on resilience in Untangled, with the related post title "Family Dinner" which surely happens every night in all of the Blue Zones!)
• Faith and faith-based communities
• Health is contagious! as in you tend to have similar health outcomes with the friends and family with whom you spend your life.

BONUS: The Japanese, in particular, and perhaps others, have several methods to not eat too much: a) prepare everyone's plate, and put the rest away (rather than family style), b) use smaller plates, and c) aim for 80% full (they have a special name for this: "hari hachi bu").

This is cool too...in one or more of these cultures, there is no word for "retired".

Today, Time had a great article highlighting the Blue Zones!

5 Places Where People Live the Longest and Healthiest Lives These areas are known as Blue Zones time.com

Here are three great lists of Benefits of Eating Less Meat, and Things That Happen When You Stop Eating Meat. You can use these resources to convince yourself or your loved ones to make a change, or pat yourself on the back for the great changes you have already made. Enjoy!

10 benefits of eating less meat | Fox News Going green isn't just good for the environment: reducing your meat consumption benefits your whole body. "The average American who switches to a healthy ... www.foxnews.com

Meatless meals: The benefits of eating less meat - Mayo Clinic Meatless meals are an easy way to eat healthfully and save money. www.mayoclinic.org

7 Things That Happen When You Stop Eating Meat People stop eating meat to lose weight, gain energy, reduce heart disease risk, and lots of other reasons. What happens to your body when you go plant based? www.forksoverknives.com

5 BIG reasons to make your meat portions SMALL 5 Reasons to Eat LESS Meat 1. Reduce CANCER risk 2. Bone health 3. Weight loss, heart health, blood pressure and cholesterol improvemen... fresh-you.blogspot.com

COMMENTS: which of the benefits most impact you? For me, I knew the health benefits, so it was when I was truly educated about the astounding environmental impact of this lifestyle change, that I decided I would use my power to help save the Earth!

BONUS RECIPE (because everyone loves recipes!):
Cocoa Balls!
1 c ground flax, 1 c walnuts, 1 c dates, 1/4 c unsweetened cocoa, 1/4 peanuts
Blend in food processor ~2 min, form dough into balls, and enjoy!
...similar to other recipes, but this is how I made them today :) OTHER FLAVORS