nutritarian – StyleNectar

Food, Health, Nutrition & Wellness, Nutrition & Beauty, Style

Sprouted Forbidden Rice Salad w Pecans, Cranberries & Zippy Citrus Dressing

Bloomed Wild Rice Salad w Cranberries, Pecans & Citrus Dressing

Every so often, I'll stumble upon a game changer smack dab in the middle of writing a post on the very subject. Today was just one of those moments as I have just completely erased this entire post, to start over from scratch after making not one, but two new discoveries! A bit of background…

This week's Sprouted Forbidden Rice Salad with Cranberries & Pecans incorporated an amazing and simple sprouting technique I've been excited to share with you for some time. Sprouting or "blooming" rice is a fascinating way to achieve a beautifully soft, fluffy textured rice without ever having to turn on the hot stove! This super cool (haha) process wherein each rice granual splits open and unfolds from the inside out, similar to a flower blooming and unfurling it's petals, to reveal the white, pillowy interior of each piece of rice.

I had made two versions of this delicious Sprouted Rice Salad, one using Wild Rice, the other using an organic Forbidden Black Rice. The Forbidden Rice produced perfectly consistent, soft kernals in only 12 hours of overnight soaking while the Wild Rice, a mixture of several different types, sprouted unevenly. Despite these differences, I'd felt both turned out absolutely delicious Raw recipes incorporating insignificantly different swapouts – NOT SO! While the organic Forbidden Black Rice I'd used is indeed a Raw Living Foods product, it turns out the Wild Rice is actually not raw at all- in fact it's not even rice! Here's the scoop…

Wild Rice is not rice, but the seed of a grass that grows in shallow lake waters and streams around North America. The seeds obviously start out raw at which point they're plump and green. However, Wild Rice is harvested according to traditional methods practiced by First Nations peoples which involves parching the rice, rendering the seeds into dark grained "rice" which is no longer raw. Thus, the term "blooming" is best for Wild Rice, since parching destroys the rice germ preventing it from ever "sprouting". This probably explains the MUCH better results I had blooming/sprouting the living Forbidden Black Rice. As far as I can tell, it's virtually impossible to purchase Wild Rice raw, as there are laws in place to protect the traditional techniques used to harvest & parch it.

Forbidden Black Rice, on the other hand, is indeed rice and can be purchased raw (I used the Lotus Foods brand). Legend has it this ancient grain got it's name because it was so nutritionally beneficial only the Emperors of China were permitted to eat it. Considered a superfood worldwide, Forbidden Black Rice is a gluten and wheat free whole grain rich in iron, protein, mangenese, vitamin E and complex carbohydrates as well as the minerals magnesium, molybdenum and phosphorus. According to Chinese herbal medicine, Forbidden Rice is also considered to be a blood tonifier. The striking black color of Forbidden Rice is due to its high concentratin of anthoycyanins, the highly potent antioxidants also found in blackberries and blueberries!

Personally, going forward, I'll be sticking with sprouting raw organic Forbidden Black Rice as the results were consistently fluffy and it's a living foods product filled with enzymes and life force! That said, Wild Rice is also a nutritional powerhouse boasting high amounts of protein, folate, manganese, zinc and fiber, and if eating raw isn't crucial to you it's a fine & delicious substitute.

Sprouted Forbidden Wild Rice – raw & full of living foods power!

Blooming is as easy as soaking 1 cup of rice overnight in a jar topped with 4 additional inches of filtered water, placed in a dehydrator at 105F. If you don't have a dehydrator simply soak for up to 48 hours or until all the grains have split open, rinsing every 12 hours.

Sprouted Forbidden Rice can be incorporated anywhere cooked grains are used, from salads to pilafs, wraps, raw vegan sushi rolls or even as a delicious breakfast with sprouted nuts, dried fruit, creamy nut milk & honey.

This colorful Sprouted Rice Salad with Cranberries, Pecans & Zippy Citrus Dressing can be enjoyed all year round as a colorful summer picnic dish or as a beautiful addition to a winter holiday table. Sprouted pecans (simply soak pecans overnight then dehydrate til dry - see more on sprouting nuts in this post.) provide a meaty crunch while dried cranberries offer a sweet contrast to the rich depth of the Forbidden Rice. A zippy citrus dressing adds a fresh twist with a note of ginger to make everything sing!

The Zippy Citrus Dressing adds a fresh twist with a note of ginger to make everything sing!

Sprouted Forbidden Rice Salad with Cranberries, Pecans and Zippy Citrus Dressing

Recipe inspiration:Becoming Raw, Brenda Davis & Vesanto Melina

This is my submission to Shaheen at A2K – A Seasonal Veg Table Eat Your Greens Round Up.

Recipe for Sprouted Forbidden Rice Salad with Pecans, Cranberries & Zippy Citrus Dressing (Plan ahead to account for sprouting)

(Serves 4)

Ingredients

Sprouted Forbidden Black Rice Salad

1 cup Sprouted Raw Black Forbidden Rice or Bloomed Wild Rice. (Soak 1 cup of rice in a jar topped with 4 additional inches of filtered water in a dehydrator at 105F for 12 hours/overnight. If you don't have a dehydrator simply soak for up to 48 hours or until all the granules have split open, rinsing thoroughly every 12 hours. *See additional freshness note below.)
1/2 red bell pepper, chopped
1/2 cup fresh chives, chopped
1/2 cup dried cranberries
1/2 cup sprouted pecans, chopped
Himalayan salt to taste

Zippy Citrus Dressing

2 medium oranges, peeled & halved
1 Tbsp extra virgin olive oil
1 Tbsp fresh ginger
raw honey to taste
Himalayan salt to taste

Method

Gently toss together rice, red bell, chives, cranberries & pecans in a large bowl. Season with Himalayan salt to taste.
Toss all the dressing ingredients into a vitamix and blend til creamy.
Pour dressing over the salad ingredients and toss gently til well incorporated.

*If using Wild Rice rather than Forbidden Black Rice, take extra care to use freshly purchased Wild Rice that hasn't expired or it may not bloom! However, if this does happen, do not despair, simply add water, and simmer for 10 or 15 minutes on the stove since it's not raw to begin with anyway 🙂 Personally, I found the Forbidden Black Rice bloomed beautifully and with incredible ease plus it's actually RAW so it's filled with living enzymes and life force power!

Have you ever tried blooming rice? What type did you use?

What's your latest holistic or raw food discovery?

All Love,

Juliane

Thank YOU for visiting 🙂

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Health, Nutrition & Wellness, Philosophy/Meditation/Spirituality, Podcasts

10 Tips to Support Ourselves During Detox ~ Podcast 2

Supporting Yourself thru Detox

Download Supporting Yourself thru Detox.band

(Download has better sound quality)

Welcome to the second broadcast in my new Podcast Series.

As promised, Podcast 2 covers my Top 10 Tips to Support our Bodies During Detox in order to flush out toxicity so that it's not reabsorbed or compounded as we incorporate elements of a cleansing, plant-based lifestyle. Consider these tools as gifts to yourself to be incorporated on a regular basis throughout life, rounding out a nourishing, detoxifying approach to holistic wellness.

Please feel free to share any questions or inquiries you may have in the comments below.

How long have you been on your wellness journey?

What do you like best about a holistic lifestyle? Have you encountered any challenges?

Much Love,

Juliane

I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Thank you for visiting!

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Health, Nutrition & Wellness, Podcasts

What is a healing crisis? Podcast 1

What is a healing crisis?

Welcome to the first broadcast in my new Podcast Series!

Podcasts are a great way for me to respond to questions and subjects I receive most frequently from you guys so that I can get excellent information out to you quickly. Since I've received many inquiries on this week's topic, the Healing Crisis, I wanted to take this opportunity to explain it in a bit more detail. As we embark upon a detoxifying lifestyle, it's important to be aware of this inevitable stage in healing, and to have some tips on what to expect. In Podcast 2, I will cover a few additional tools we can use to help ourselves through the detoxification process/healing crisis.

As always, leave your questions and comments below and I'll make sure to respond in detail.

Apologies for my "Test" podcast getting emailed out yesterday… That obviously wasn't supposed to happen 🙂

What is a healing crisis?

How are you doing on your wellness journey?

Have you experienced any symptoms of a healing crisis?

All Love,

Juliane

I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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Food

Cream of Mushroom Soup (minus the dairy!)

Cream of Mushroom Soup, www.StyleNectar.com

This fabulous Cream of Mushroom Soup recipe is long overdue! However, the best things in life are always worth the wait 🙂 My vegan take on the classic is a bowl of warm, savory goodness. Rich, velvety and as always, simple to prepare.

I love this dairy-free version of Cream of Mushroom Soup even more than the cream-based & lower-fat dairy-based recipes I made in the past. This delicious soup gets it's luscious, creamy texture from the addition of cashews. (Dairy contains many hormone-containing and cancer-promoting substances and there are strong associations between dairy consumption and prostate, ovarian, adult testicular and colorectal cancers. 1.)

Lately, I often wonder if my tastebuds don't somehow know the difference between the foods that make me vibrant and healthy, versus those that don't. I adore my new vegan way of eating that much. It feels everyday like I get to have my cake and eat it too! I definitely have not given up a thing, despite virtually elimating dairy, meat, sugar and refined grains in favor of G-BOMBS (greens, beans, onions, mushrooms, berries & seeds). In fact I feel I've received a huge gift… the most delicious food I've ever made which happens to simultaneously make me feel amazing!

Please enjoy a steaming bowl of my Cream of Mushroom Soup to make your insides as happy as your tastebuds!

PS. I almost neglected to mention: "Mushrooms block tumor growth and have anti-estrogenic activity – regular consumption of mushrooms – as little as one mushroom per day – has been shown to decrease breast cancer risk by up to 60-70%." ^2.

Cream of Mushroom Soup the Nutritarian way, www.StyleNectar.com

Cream of Mushroom Soup

Ingredients

1 Tbsp olive oil
 1 onion, chopped
 2 cloves garlic, minced
 10
oz button mushrooms, coarsly chopped
 10 oz cremini mushrooms,coarsly chopped
 3-4
c. vegetable broth (depending on how thick you want the soup) 
1/2 tsp dried thyme 
2 or 3 tbsp. dry white wine 
1 tsp (or to taste) Himalayen or Celtic Sea Salt 
1/4 tsp
freshly ground black pepper
a handful of raw cashews (maybe 1/4 to 1/3 cup) depending on how thick you want the soup (soak overnight if you don't have a heavy-duty Vitamix blender- personally I soak then dehydrate all nuts as it removes enzyme inhibitors making them easily digestible & an active, live food with live enzymes/benefits galore.)
almond milk (1/4 c. give or take depending on how thick you want your soup)

Method

Heat the oil in a soup pot over medium heat. Add the onion
and cook, stirring occasionally, about 4 minutes. Add the garlic and cook about 30 seconds. Add the mushrooms and cook until they release most of their
liquid.
Add the broth and thyme and bring to a boil. Reduce the heat
and simmer for 10 minutes.
Stir in the wine, salt, and pepper and cook for 3
minutes.
Turn off the heat and cool slightly.
Using a heavy duty blender, such as a Vitamix, add cashews, almond milk and soup to the blender (add soup in batches if necessary) and puree until smooth & silky.
Taste for desired richness and add more cashews or almond milk as necessary. Check seasonings. Warm through before serving if necessary.
Enjoy!

Stay tuned for a to die for Mushroom Tapanade coming later this week…

You may also enjoy: Triple Berry Parfait with Cashew Cream!

Footnotes/References:

1. www.DiseaseProof.com, Dairy and cancer

Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years11, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21

Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23 One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24 If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks.

2. www.DiseaseProof.com, Strategies for Preventing Breast Cancer, 6

Food

Quinoa Stuffed Peppers with Melted Pepper-Jack

Hurricane Sandy Disaster relief… Please donate any amount you can:

Red Cross Donation Page

Instagram: Quinoa Stuffed Peppers with Melted Pepper-Jack

In preparation for Hurricane Sandy last week, I made these Quinoa Stuffed Peppers with Melted Pepper-Jack, inspired from Vegetarian Times. The storm left us with limited power, so four nights of pre-made dinners that tasted better the longer they melded in the fridge (they also freeze beautifully) was just what the doctor ordered. Popped 'em in the toaster oven for 30 minutes each night and dinner was easy as that!

Quinoa Stuffed Peppers with Melted Pepper-Jack is a wonderful southwestern take on the classic, packed with southwestern spices and black beans, oozing with melted, dairy-free Pepper-Jack cheese (seriously, ya gotta try dairy free cheese- it melts, stretches and combines beautifully as a substitute within well constructed recipes.) Absolutely delicious. And, if you're more in the mood for Italian one night, just swap out the cumin for oregano & basil, throw in cannellini beans instead of black beans and use dairy free mozzarella instead of pepper-jack. Voila! Instant Italian Stuffed Pepper makeover:-)

Please enjoy!

Quinoa Stuffed Peppers with Melted Pepper-Jack

(Serves 8)

Ingredients:

1
medium onion, finely chopped
1
Tbs. olive oil
2
stalks celery, finely chopped
1
Tbs. ground cumin
2
cloves garlic, minced
1
10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2
15-oz. cans diced tomatoes, drained, liquid reserved (I used a jar of Amy's marinara cause I didn't have any diced tomatoes!)
1
15-oz. can black beans, rinsed and drained (I used a mix of lentils and black beans as it was what I had on hand)
¾
cup quinoa (I used a mix of quinoa & millet)
3
large carrots, grated
1½
cups grated dairy-free pepper Jack cheese, divided
4
large red bell peppers, halved lengthwise, seeds/ribs removed

Method:

1. Heat oil and 1 Tbsp water in saucepan over medium heat. Add onion and
celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté
1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most
of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water.
Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes,
or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper.

3. Preheat oven to 350°F. Pour liquid from tomatoes in
bottom of baking dish.

4. Fill each bell pepper half with heaping ¾-cup quinoa
mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover,
and divide remaining cheese among peppers. Bake 15 minutes more, or
until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer
stuffed peppers to serving plates, and drizzle with pan juices before
serving.

Note** This dish freezes very well. Quinoa provides a serving of protein along with a punch of whole grain goodness.

(Recipe adapted from Vegetarian Times)

Instagram: Roasted Quinoa Stuffed Pepper with Melted Pepper-Jack

Hurricane Sandy Disaster relief… Please donate any amount you can:

Red Cross

You may also enjoy: Italian Affogatos!

Food, Health, Nutrition & Wellness, Style

Get a killer body without killing yourself

My story of finding a life-changing program of fitness & nutrition I can sustain for life.

A couple of weeks ago I promised to share the 30 minute interval training workouts I do 3 times a week to achieve full body toning, strengthening and cardiovascular endurance. Taken from the book, The Gold Coast Cure's Fitter, Firmer, Faster Program, by Andrew Larson, M.D. & Ivy Larson, the workouts are "a prime example that you absolutely do not need to jog or do any kind of high-impact cardio exercise to burn fat and stay lean"1. – a point crucial to my own story.

Finding a series of light workouts that deliver and can be done anywhere was beyond awesome. However, for me, it's just one part of the equation. Discovering a nutritional program that fuels my body without leaving cravings behind is the other important element to a sustainable lifestyle of fitness and nutrition I can maintain easily for the rest of my life.

My experience is the two components work together beautifully. I don't count calories. I don't dread or struggle to find time & energy for fitness. Neither do I spend 2 hours a day working out (a la Gwyneth Paltrow) to maintain my ideal weight/shape. It feels like a dream come true. Plus it's delicious and fun.

Fitness has been integrated into my life for as long as I can remember- with the exception of my college days which were FAR from exemplary:-) My childhood consisted of years of gymnastics, dancing and an overall extremely active lifestyle. Post college, my fitness routine was generally 3o minutes of cardio (running courses) 4 times a week, plus strength training, rotating through 4 primary muscle groups.

The post-college program sounds pretty good and far from excessive, right? And, yes, it was effective for a while. However, it fell short in two crucial ways:

A) The program wasn't designed for longevity, which I learned 5 years ago when I suddenly began experiencing hip pains, knee pains, pains in the balls of my feet and in the little joints of my toes. As sensible as my fitness program seemed, it had clearly stopped working for me.

&

B) It didn't incorporate the 3 key fitness & nutritional secrets which eliminate insatiable post-workout hunger that easily offsets any workout.

As I mentioned at the beginning of this article, I now realize these two ideas work hand-in-hand. However, it was the former, the pain, that first got my attention.

It was very confusing! I wasn't lacking determination or commitment, yet my body was suddenly trying to tell me something. Once your cartiledge is gone you can't get it back, so I wasn't going to ignore the messages. I began experimenting… feel free to read the details of my journey below, or just skip to my solution:-)

First, I visited a foot doctor to be sure the issues didn't stem from my stride. After purchasing a set of custom inserts for my running shoes, no relief. Next I switched things up, signing up for a slew of group classes including kickboxing at a local gym, but being so fast paced, the ability to stay conscious of proper alignment to protect my joints was virtually non-existent. I started yoga, at which I excelled easily due to my gymnastics background, however it exacerbated my hip issues and caused a new set of neck and shoulder problems. I began to feel at a dead end. We purchased an eliptical, but still, the same hip issues. Then a bike. And finally, I found a decent reduction in pain by rotating between the bike, eliptical and treadmill (eliminating running altogether) so as not to overexert any one part of my body. I continued with the strength training. While this plan worked quite well for alleviating the joint issues, I still hadn't figured out how to deal with the post-workout, seemingly insatiatable appetite response. Was I working out too hard? It turns out, for me, yes, that was part of it. I reduced to only twice weekly workouts- my appetite plummeted along with an extra five pounds! However, I wasn't sure that I was conditioning my body as thoroughly I wanted- then I stumbled across the Fitter, Firmer, Faster workout (& Dr. Fuhrman's Nutritarian lifestyle) and lived happily ever after:-) It's truly a great workout, but sometimes I'll do ballet or pilates or just catch up on a TV show while riding the bike- the key is, I keep it light and fun, rotating between activities so as not to overstress any part of my body. And…

5 years of experimentation later I'd learned 3 valuable keys to staying lean, fit and healthy for life.

1) Less can be more. Working out excessively can put unecessary, irreparable wear and tear on the body over time while fueling an unsustainable "Eat-to-Workout" cycle.

A light, full-body workout 3 times a week does the trick for me. Sometimes I don't get to all 3 workouts and it's still ok! Keeping the workouts efficient and gentle means I'm not fueling the "Eat-to-Workout" cycle to which so many of us fall prey… A killer workout results in an insatiable appetite ~> requiring even more hours of fitness to offset ~> the accompanying time/energy committment become impossible to sustain resulting in burnout ~> or leading to injury/wear & tear on one's body ~> which inevitably catches up with us (as happened in my case).

Again, I highly recommend the 30 minute workouts in the book, Fitter, Firmer, Faster, by Andrew Larson, M.D. & Ivy Larson. Ivy's story is incredibly inspirational- check it out here. No matter one's level of fitness, the workouts in this book are a fantastic way to start getting back in shape or to refine one's routine to a more sustainable level. Today I look back with gratitude at the 'hints' my body provided to get me to adjust my lifestyle. And, I'm SO much happier having taken it's advice. My workouts are fun, not grueling. I work out less and I love my weight and shape.

Did you know in the areas of the world with the greatest numbers of centenarians, the populations don't "work out" at all? However, they do incorporate light, natural exercise into their daily lives via living on hills, walking daily and staying active throughout their elder years: "It’s interesting to note that the communities
that live the longest in the world (average age is over 100yrs), don’t exercise
like the way we think of exercise, they don’t get anti-aging procedures and
they aren’t alcohol free. Counter intuitively, they are still sexually active into
their later years, are quite mobile and live with a sense of purpose and vigor. When they pass away, the research shows that it’s not due to
a chronic disease like heart disease, cancer or diabetes. Rather, they
pass quickly and naturally usually in their sleep. In this article we take lessons from the centurion
communities of the world to gain priceless insight into how we too can live the
longest. The solutions are much simpler than one may think…" -Dr. Isaac Jones (Click link for full article)

2) Eat clean and eliminate foods which contribute to cravings. Consumption of grains and sugar, or high-glycemic foods, create cravings. It also happens they do a lot of other unhealthy things in the body too (check out www.DiseaseProof.com.) Consumption of nutrient dense G-BOMBS (Greens, Berries, Onions, Mushrooms, Beans & Seeds) satisfy the body and decrease cravings. I'll continue to post my favorite Nutritarian recipes, using G-BOMBS, here on StyleNectar. Look forward to my delicious Roasted Quinoa stuffed Peppers with melted 'Pepper-Jack' in the next day or so!

"If we turned the American diet upside down so that 90% of calories come from produce, we would put an end to dieting, resolve our health-care crisis, win the war against breast cancer, and save millions of lives from heart disease and diabetes. See an example of my food pyramid, which starts with foods high in micro-nutrients as the base." -Dr. Joel Fuhrman, from www.DoctorOz.com

3) Meditation. I'll write a post on this shortly. This daily practice is immeasurably beneficial in my life.

Please let me know if you have any questions on any part of my journey. Each person is different so the key is to learn what works for you. I wanted to share some of what has worked so well in my experience so that any of you sharing similar challenges might benefit. The greatest gift we can give to the world is our own happiness and well being.

Much love,

~Juliane

References:

1. Ivy Larson. “Clean Cuisine & More” Newsletter. 2012 Oct 24;(3).

I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Food

Strawberry Shakes & Mini Pizzas

A Nutritarian Lunch You & Your Kiddos will Love!

Strawberry Shakes & Mini Pizzas

Strawberry Shakes and Mini Pizzas are the favorite go-to lunch around our house lately. Jim, a huge fan of strawberry "Quik" growing up, slurps these shakes down like he's back in second grade:-) Likewise, as a former NYC pizza fanatic, he devours these delicious thin-crust mini pizzas. It's a meal packed with everything you crave and all the nutrition your body needs to thrive. Plus, the pizzas are totally customizable to suit your and your kiddos' taste-buds!

My delicious Strawberry Shake is a detoxifying, low-calorie drink packed with disease-preventing strawberries and pomegranate. Check out the majorly impressive benefits of these two powerfoods, as stated by Dr. Fuhrman on www.diseaseproof.com:

"Antioxidant phytochemicals:

Anthocyanins (the most abundant antioxidants in berries) provide antioxidant protection on their own, plus they increase the production of cells’ own antioxidant enzymes.¹ A 1.5 cup serving of strawberries increased antioxidant capacity in the blood of human subjects, building protection against oxidative damage.²
Pomegranate contains a unique antioxidant called punicalagin; it is the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice.³ Pomegranate juice has been found to reduce oxidative stress markers in healthy humans.⁴

Detoxification:

Ellagic acid, an antioxidant derived from berries and pomegranate interacts with a protein calledNrf-2 to increase expression of the body’s natural detoxification enzymes.⁵

Anti-cancer effects:

Strawberry and pomegranate extracts slowed cell growth and induced cell death in human cancer cells from several cancer types.^6-9
Pomegranate and strawberries are both anti-angiogenic – strawberry extracts help to prevent growing tumors from acquiring a blood supply – preventing those tumors from receiving the nutrients that would allow them to grow larger.^10-13
Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors – this means that they inhibit the production of estrogen, which can reduce breast cancer risk.¹⁴
Strawberries and pomegranate have anti-inflammatory effects that may protect against cancer and other chronic diseases.^5,15,16
Patients with precancerous esophageal lesions ate strawberries each day for six months. The results were amazing – 29 out of the 36 patients in the study experienced a decrease in the histological grade of their lesion – this means that the progression toward cancer began to reverse, and the risk of the lesions becoming cancerous had decreased.^17"

Cardioprotective effects:

Higher strawberry intake is associated with reduced risk of death from cardiovascular disease.¹⁸
Human trials have found that daily consumption of strawberries decreases total and LDL cholesterol, and pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).^19-22
Strawberry and pomegranate phytochemicals have blood pressure-reducing properties.^23-25
In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.²²

Anti-diabetes effects:

Strawberry and pomegranate phytochemicals have actions on certain digestive enzymes that can result in reduced glucose levels following a meal.²⁶
Ellagic acid, which can be derived from berries or pomegranate, reduced secretion by fat cells of an inflammatory molecule that is thought to contribute to insulin resistance.²⁷
Adding strawberries to a meal was shown to reduce the insulin response in overweight adults.^15"

I don't know about you, but all those amazing benies motivate me to drink this shake as often as possible! Well, ok, the fact it's outrageously delicious doesn't hurt:-)

Personal Mini Pizza

As for my yummy pizzas- they're made with crusty Ezekial 7 Whole Grain Pocket Breads, topped with out-of-this-world, organic marinara by the brand "Amy's," melty-stretchy, ooey-gooey non-dairy shredded mozzarella, your favorite chopped veggies (I love onions, olives, artichokes & a sprinkling of arugula) plus a few herbs (hot pepper flakes, garlic, oregano) for over-the-top pizza flavor. If you're new to non-dairy mozzarella, you'll be pleasantly suprised by how great it tastes & melts. Not to mention, you'll be very happy to avoid dairy when you learn what the multi-billion dollar dairy industry doesn't want anyone to know as explained at www.DrFuhrman.com and quoted below…

"Cow's milk is the perfect food for the rapidly growing calf, but foods that promote rapid growth promote cancer. Consuming dairy protein on a regular basis elevates blood levels of insulin-like growth factor (IGF-1).22 IGF-1 is known to stimulate the growth of both normal and cancer cells, and there is a strong and consistent association between serum IGF-1 concentrations and prostate cancer risk.23 One study showed that men who had the highest levels of IGF-1 had more than four times the risk of prostate cancer compared with those who had the lowest levels.24 If you choose to consume dairy, minimize your intake to small amounts – dairy products are not essential for good health and carries potential health risks."

"Dairy products contain many hormone-containing and -promoting substances. U.S. cheese consumption has increased 182% (almost 3-fold) in the past 30 years, and the incidence of our hormone sensitive cancers has also increased. There are strong associations between dairy consumption and prostate cancer.12,13,14 Interestingly, some studies have found that prostate cancer risk was elevated with increased consumption of low-fat milk specifically, suggesting that the potential threat to prostate health may be more closely linked to dairy protein than dairy fat.15,16 Ovarian cancer risk is also elevated by consumption of dairy products equivalent to three glasses of cow's milk per day.17,18 Butter use is associated with an increased risk of bladder cancer in women.19 Eating larger amounts of dairy products during childhood is associated with adult testicular and colorectal cancer.20,21"

Recipe for Strawberry Shakes (Serves 2)

Ingredients:

2 cups strawberries (frozen or fresh)
4 tbsp pomegranate concentrate
8 oz or more almond milk – adjust while blending to achieve preferred consistency
a couple drops of liquid stevia to sweeten with ZERO calories (I like Sweetleaf, KAL & Vitacost brands- the brand you choose does make a difference in taste. PS. Stevia helps lower & control blood pressure!)

Method:

Blend all the ingredients together in a high-speed blender (such as a Vitamix).
Serve with a wide-mouthed straw and enjoy!

Recipe for Personal Mini Pizzas (Makes 2 Pizzas)

Ingredients:

2 Exekial Whole Grain Pocket Breads (Store in freezer)
4 Tbsp Amy's Organic Low Sodium Marinara
dairy free shredded mozzarella
your choice of finely chopped/sliced toppings. I like sliced artichokes, thinly slivered onion, sliced black olives & a few greens sprinkled around on top
dried oregano- sprinkle to taste after cooking
dried garlic- sprinkle to taste after cooking
dried red pepper flakes- sprinkle to taste after cooking
sea salt- judiciously sprinkle to taste after cooking

Method:

Remove 2 frozen Pocket Breads from freezer.
While still frozen, spread 2 tbsp marinara over each pocket bread. Sprinkle with shredded mozzarella and add desired finely chopped/sliced toppings.
Place in a 400 F oven or toaster oven and cook until the veggies are soft and cooked through, cheese melted and the pocket breads crispy at the edges and heated through.
Sprinkle with dried herbs/seasonings to taste.
Cut each pizza into 4 wedges and serve. Enjoy!

Personal Mini Pizzas

What are your favorite pizza toppings?

What do your kiddos love on their pizza?

You may also enjoy~> Maple Cinnamon & Cocoa Crispies!

Food, Health, Nutrition & Wellness

Being a Nutritarian

I promised, a few weeks back, to update you on how I'm tweaking my mostly raw, vegan lifestyle to a nutritarian point of view. First, let me preface that I think the whole process should be fun and the best approach to be open minded. This is a work in progress, and rather than holding myself to the strictest standards I will always feel reasonably comfortable compromising here and there. That said, my primary interest is taking the best possible care of myself, in a SUSTAINABLE manner, so that I can feel great, look my best and enjoy life to the max!

I've always been fascinated by how nutrition affects the way our bodies operate and ultimately, the way we feel and function as a result. Through my research, I came across the highly regarded, Dr. Joel Fuhrman, auther of the excellent book, "Eat to Live," among others, and creator of the Nutrient Density-based food pyramid below. Dr. Fuhrman explains the scientific evidence and first rate studies behind the very latest findings for how a "high-nutrient, vegetable-based diet style is the key to optimal health, increased longevity and disease prevention." In fact, he states, "high-nutrient eating, as a therapeutic intervention, is most often MORE effective than drugs and surgery at restoring health from chronic diseases."

Fuhrman isn't shy about exposing the myriad myths and total misinformation propulgated by industries with a vested interest in consumers buying their products (dairy, animal products, grains to name a few). Neither is he shy to point out the current recommendations/food pyramid guidelines offered by the FDA are totally off base, "listing protective foods as 'side dishes,' and allowing the vast majority of calories to be obtained from nutrient poor foods." The bottom line is that it's important for each one of us to become experts on our own bodies and how to support them, rather than blindly following the advice of industry-biased experts, the government, or even doctors (most of whom don't receive training in nutrition).

What has become lost in the bombardment of messaging & advertising all skewed to sell products, is the simple fact that our genetics have only a 10% impact on how healthy we are– the rest is very much in our hands! But that sort of information doesn't support a dependence on pharmaceuticals/insurance/products being sold by billion dollar industries. Therefore, the majority of the population get brainwashed into thinking osteoporosis, obesity, heart disease and breast cancer are a matter of either time or fate.

The truth is the foods we choose to put into our bodies have the power to heal, protect and nourish us in incredibly powerful ways! For example, Dr. Fuhrman points out, the very battle on breast cancer is being approached from the absolute wrong angle. There are tons of proven studies that show how specific nutritional application can kill/reverse/prevent breast cancer cells.

He states, "Mammograms for 'early detection' are not the only defense and do not even offer significant benefits. The scientific evidence shows that women do have the power to protect themselves against breast cancer with powerful preventive lifestyle measures." "[There are] foods that help to prevent the cancerous transformation of normal cells, and keep the body armed and ready to attack any pre-cancerous or cancerous cells that may arise."

But do many people know about this? Why not? Aren't these simple, preventative measures a huge part of the message to be spreading?

Once you've equipped yourself with just some the amazing knowledge behind how nutrition works, (check out www.diseaseproof.com) there will be no stopping you on your own quest to benenfit from the power it can have on your life. It's a little shocking at first, to realize most of what we've been taught is good for us, isn't in fact good for us at all. However, read up on the impact of dairy, animal products, excessive protein and processed food consumption and it won't be hard to start phasing them out. Read up on the amazing benefits of eating greens, berries, mushrooms, seeds and beans and you'll be running to the grocery store to fill up on everything you've been missing! The great part is that you'll begin seeing the benefits almost immediately.

Later this week I'll be presenting a wonderful Nutritarian lunch option both adults and kiddos will love! (In fact Jim and I have it for lunch quite often.) I'll also share a resource for an awesome 1/2 hour full-body workout I've been doing 3 times a week which is excellent for toning, strengthening and cardiovascular training in one quick, fun workout. One of the best kept secrets out there may be that you don't have to kill yourself to have a killer body! My personal approach to nutrition and fitness has been to find a SUSTAINABLE way of eating healthy and staying fit. I want to be happy and active until I'm at least 120 years old! Combining a nutritarian diet (with my own personalized modifications) and a consistent yet light approach to exercise removes cravings and keeps me energized.

Dr. Fuhrman's Nutritarian Food Pyramid.

Are you thinking about becoming a Nutritarian?

Have you ever experimented with a Vegan or Vegetarian Lifestyle?

You may also enjoy: Sweet & Tangy Power Green Juice!

&

Cozy Tuscan White Bean & Veggie Soup!

**I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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