Our EverGreen Life

Healthy, Sustainable Weight Loss Part Two: About The Importance of What You Eat

Part Two: What You Eat Is The Most Important Factor To Consider For Healthy and Sustainable Weight-Loss

In my experience, the most important factor to address in regards to healthy, sustainable weight loss is what you eat.  Logically, if you are not eating foods that nourish and feed your body, it will crave to eat more and more until you meet its nutritional needs.  Typically, this results in consuming too many calories and weight gain.  Our bodies have, after all, evolved to survive.  Our current food industries and healthcare systems, mechanisms more motivated by profits than human health, have increased the amount of animal products in our diets, introduced highly processed, food-like substances to our plates, and confused us with nutritional guidelines that have muddled our healthy instincts and encouraged us to eat more than we should.  This is wrong!  Following the principle of feeding my body the most nutritious plant-based, whole foods, I succeeded in losing around 100 pounds in the span of three years.  Why? The short answer is I consumed fewer calories because my body received the nutrients it desperately required from less food.  The idea of using food to cure disease is by no means original.  Sometime after 460 BC Hippocrates declared, "Let food be thy medicine and medicine be thy food." Rationally, this leads us to the conclusion that eating the most healthy and nutritious foods available is the cure for the disease of obesity.

One of the earliest mentors in my weight-loss journey, John Gabriel, put it this way:

There are two fundamental reasons why we need to eat:  (1) calories and (2) nutrients.  A calorie literally means how much energy an item of food will provide your body, while a nutrient is a vitamin, mineral, fat, carbohydrate, or other essential building block that supports cellular health, integrity, or normal functioning.  Most of the [processed] food we eat today has calories but very few nutrients; as a result, even though we may be eating more than enough calories, we are starving nutritionally.

Although my strategy for healthy and sustainable weight loss has changed some since my journey first began, the foundation of giving my body the essential nutrients it needs to thrive remains the cornerstone of my success.  Without explaining the research or my why's, the basic meal plans I currently follow to lose one or two pounds each week are as follows:

The Best Part of Waking Up!

•Breakfast - a superfood smoothie including two servings of microgreens, one banana, a cup of berries, 1 Tbsp. of ground flax seed, 1 Tbsp. of chia seeds, nut milk, a spice, and a whole-food sweetener

•Lunch - a superfood salad including two servings of microgreens, one serving of berries, and a tahini/balsamic vinegar dressing with ground flaxseed and a whole-food sweetener.  (I also include one serving of beans and whole grain rice with my lunch)

•Dinner - one or two more servings of a whole grain, two servings of lightly cooked veggies other than greens, another serving of legumes

•Snacks - raw fruits and veggies

•Beverages - 5 servings a day of water and some medicinal tea

Salad is my main course for lunch. I recommend eating one large salad a day!

There are many diets I have personally observed others use to successfully lose weight.  But, a word of caution is advised if health, not just weight loss, is one of your objectives.  In regards to diets, Michael Greger, M.D., FACLM, ended his evidence-based, groundbreaking research titled How Not To Die:  Discovering the Foods Scientifically Proven to Prevent and Reverse Disease with the following proclamation:

Know, however, that there is only one way of eating that's ever been proven to reverse heart disease in the majority of patients, a diet centered around whole plant foods.  Anytime anyone tries to sell you on some new diet, ask jus one simple question:  "Has it been proven to reverse heart disease?" (You know, the most likely cause of death for you and everyone you love?)  If it hasn't, why would you even consider it?  If that's all a whole-food, plant-based diet could do--reverse our number one killer--then shouldn't that be the default diet until proven otherwise?  An that fact that it can also be effective in preventing, treating, and arresting other leading killers would seem to make the case for eating this way overwhelming.

With this in mind, I would like to address my concerns about the current obsession with the Keto diet. When I was first introduced to this concept, I observed a close friend successfully lose a lot of weight following this plan.  My original concern was that it is so new that it had no track record.  My suspicions were later confirmed in that it increases the amount of saturated fats in your diets, skyrocketing your cholesterol levels and increasing your chances for heart disease and certain cancers.  If your family has a history of either of these disease, it's wrong not think about your health first before embracing Keto.

For instance, take one of Dr. Joel Kahn's patients.  According to an interview I heard with this very successful and well-informed cardiologist, this individual's cholesterol soared to dangerous levels following a ketogenic diet after just six weeks.  Even though he did lose a substantial amount of weight, was the loss worth a trip to a heart doc?  Likewise, my personal friend lost a lot of weight with Keto, but once he went off it what was shed he regained and then some.  Is this diet, or others similar to it, healthy or sustainable?  Only time will tell.  As for me, I will stick with a lifestyle that requires a permanent shift.  Honestly, I am thriving, prefer the plant slant, and have no plans of going back.  If what I suspect is correct, my next round of blood tests and check ups will confirm what I believe I'm experiencing:  sustainable weight loss and improved health.

The Healthy Way To Crowd

Crowding, it's rude!  A few weeks ago, my wife related disturbing news to me about some members of our community.  We know them well, and they are generally great people to be around.  But  it turns out that sometimes they're polite only if it's convenient.  While she was waiting in line to purchase some local honey, they decided to form their own express lane and essentially crowded in front of her.  To make matters worse, more late arrivals followed their examples and ultimately cut in front of several elderly individuals.  After a delay of roughly thirty minutes, she and others finally summoned the courage to speak out.

Little stories like these make me think, and sometimes my mind wanders in unrelated, curious directions.  After giving some serious thought to the subject of crowding, I've discovered something redeemable about it, a healthy way to do it.  If you follow my blog, you know that I am completing a one-year health challenge.  The primary goal of my plan is to let go of unhealthy habits and replace them with good ones.  An issue I didn't fully address in my 12-Step program is a tendency I have to overeat. The fault here is the too much of a good thing, which even applies to eating healthy foods.

Drink A Glass of Water Before A Meal or Snack

Admittedly, I hadn't  addressed my tendency to overeat because I couldn't find a way around the problem.  Thank goodness I can see more clearly now.  The solution is crowding.  Before each meal or snack, I am now committed to drink a glass of water.  I have observed that with proper hydration before a meal I eat way less food.  But I just don't drink before I eat. If, after a serving, I'm still hungry, I'll have another glass.  Amazingly, I experience satiety with less food in my belly; moreover, I'm also highly energized after a meal because I'm fully hydrated.  (No post meal food coma for me.)

 

You might also know by reading what I post that I adhere to a plant-based, mostly vegan diet.  However, I continue  to struggle with temptations to indulge in standard American fare from time to time.  There are a lot of tasty but unhealthy vegan food options available today.  Some of them are new (vegan buffalo wings and mac-n-cheese).  Others have been around for a while and are on the highly processed side of things.  One food item I still struggle to let go of is standard tortilla chips.  To reduce my cravings for these salty, oily bites of unhealthy pleasure, I plan on turning to crowding yet again.  Carrot and red pepper sticks are what intend to I dip in my humus first.  I have observed that if I use healthier, whole-food snacks, I crave the bad stuff less because I simply don't have room.

Water

At the moment, I cannot do justice to the topic of this important nutrient. I know just enough about the subject of hydration to understand the importance of giving it a high priority in my wellness program.  I recommend that you do your own digging for now and start addressing it right away.  (The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups of fluids for men and  11.5 cups of fluids a day for women.)

Mango Chipotle Hummus

I love dipping.  It's my favorite way to snack, and this hummus is my go to food item for it.  If I'm hungry before a meal, I plan to start snacking on hummus with veggie sticks to avoid the temptation to chip out.  Keepin carrot and pepper sticks on hand at all times in my fridge will hopefully prepare me for unanticipated cravings when I want to chip and dip.

•Ingredients

-3 cups of cooked and drained garbanzo beans (I make my own from dried beans, but you can buy them canned.)

-1 cup of cubed ripe mangoes

-2 cloves of minced garlic

-1/4 - 1/2 cups (depending on how hot you want it) of chipotle peppers in adobo sauce

-1/2 cup of tahini

-Juice of one lemon

-1 Tbsp of honey

-1 Tbsp of turmeric

-2 tsp of cumin

-1 tsp of sea salt

•Instructions

Add all ingredients to a food processor and blend until the hummus is creamy and smooth (usually a couple of minutes), adding more liquid if needed.

 

Fruits

I keep a lot of fruit on hand.  Whenever I'm craving sweets, I crowd out any desires for unhealthy sugary treats by eating fruits first.  Mostly, I buy whatever fruit is in season.  In the summer and fall, I buy watermelon, cube it, and refrigerate it in tubs.  Berries and grapes are less expensive and a good option in the summertime too when they're in season.  Pears go on sale in the early fall, oranges in the winter.  Just look at prices, as fruits are usually less expensive in season and at the peak of their perfection and sweetness.  Don't just go with my suggestions, find nature's sweets that will work best for you.

 

 

 

Plant-Based Potato Salad

A healthy American classic

To succeed in the kitchen, you have to be willing to swing and miss from time to time.  I've been very busy and missed the mark a lot lately in regards to my cooking, but today I was all in and feel I hit a home run with this recipe.  After adjusting the ingredients several times, I think  it's finally just right.     (My wife will only give it a 9 out of 10.)  Hopefully, this post will give even just one of my two or three readers some insight or inspiration about how to prepare a healthier plant-based version of this summertime favorite.

Ingredients

• 3 pounds of your favorite spud roasted in garlic and dill (I prefer small reds)
• 2 Tbsp coconut oil
• 1/4 cup of dried dill
• 2-3 cloves of fresh minced garlic, but you can use 2 Tbsp of garlic powder if you prefer
• 4 stalks of celery (finely minced)
• 1 large red shallot (finely minced)
• 8-10 minced baby sweet pickles, reserving 3 Tbsp of the brine
• 1 cup of vegan mayo (I use Veganaise)
• 1/2 cup of vegan sour cream (Tofutti our your preferred brand)
• 1/2 cup of Dijon mustard
• 1-2 Tbsp of honey
• 1/2-1 tsp sea salt

Instructions

Preheat oven to 425 degrees. While things are heating up, dice the potatoes.  Mix the potatoes, coconut oil, dill, and garlic in a large bowl.  After, spread them on to baking pan, place in the oven, and roast for about 25 minutes.  Next, chop and mince vegetables (celery, shallot, and pickles), placing them in a large bowl.  While the potatoes are roasting, combine the mayo, sour cream, mustard, sweet pickle brine, and honey in a separate smaller bowl and thoroughly mix.  When the potatoes are roasted, remove from oven and cool.  Add roasted potatoes to the bowl with the other veggies and mix.  Now, add the sauce and mix.  Salt to taste, mix, and test. Make sure to refrigerate your spud salad for at least two hours before serving.

Healthy Taco Time

A lot of color and variety here, so it must be healthy!

 

Introduction

This blog, Our EverGreen Life, is both a journal of a one-year challenge to improve myself through nutrition and wellness and a service for those who are interested in doing the same.  Learning to prepare delicious whole food, plant-based meals and snacks is a big part of my quest.  I've invested the resources of my time and a little money to research and develop tasty drinks and dishes, which my family has been willing to test.  I'm not sure where this meal came from as I just whipped it up.  And even though I was not following someone's recipe, I must have been influenced by the many other chefs I've learned from over the past five years.  My wife and son loved this meal and requested that I fix it again.  It is my hope that it will give even just one or two readers some ideas that will help make their homes a little more healthy.

Ingredients

•Whole grain tortillas (I used the most healthy store bought brand available to me.)

•Oven roasted potatoes (peeled and diced spuds tossed in a little coconut oil, dill, garlic powder, and salt and then roasted at 420 degrees for 25 minutes)

•Sauteed mushrooms (a twelve ounce package of button mushrooms lightly cooked in 1 Tbsp each of vegan butter, thyme, and garlic plus 1 tsp of sea salt)

•Chickpeas in a taco sauce (I slow cooked my own chickpeas ahead of time and sauteed about 3 cups of them in 1/2 cup of tomato sauce with one Tbsp each of garlic powder, chili powder, cumin,  and honey plus one cup of Tofutti, a vegan sour cream).

•Red Mexican Cabbage Salsa (4 cups of chopped red cabbage, 4-5 chopped cherry tomatoes, finely minced cilantro, olive oil, juice of 1/2 of a lime, salt and pepper to taste)

•Creamy Avocado/Cilantro Sauce (1/2 cup of soaked cashews, one large ripe avocado, one bunch of cilantro, 1/2 cup of cashew milk, salt and pepper to taste blended in a Vita Mix)

Instructions

Prepare the potatoes first.  While they're roasting, saute mushrooms and chickpeas as described separately (when they're done heating up, simmer on low).  Next, prepare the Red Mexican Cabbage Salsa and the Creamy Avocado/Cilantro Sauce.  Put taco fillings in separate serving bowls or creatively combine on one plate as pictured.  Serve buffet style topped with the sauce.

 

 

Miracle Macaroni Salad

 

Introduction

It's a miracle when my family fully approves of my plant-based meals.  (They've endured multiple failures as I've learned how to cook with whole foods.)  This is one of my wife's favorites, and she's requested that it becomes a regular part of our line-up.  For us becoming a plant-based family is more of an evolution than a revolution, a process built upon knowledge gained from both mistakes and success.  Part of my personal journey and wellness plan is learning how to be a vegan chef.  What good does it do me if I'm all alone in my little plant-based paradise?  Screw that!  I want a party, for others to come join and celebrate the miracle of this lifestyle with me, and the best way I've found to win over the hearts and minds of other is with dang good food.

Ingredients

• 1 sixteen-ounce package of Tinkyada Brown Rice Pasta Shells (can substitute with your favorite whole-grain, gluten-free pasta)

• 2 stalks of celery (finely minced)
• 1 large red shallot (finely minced)
• 1 cup of cherry tomatoes (chopped)
• 1 cup of black olives (sliced thin)
• 1 cup of frozen petite sweet peas (thawed)
• 1/2 cup of minced fresh parsley
• 1/2 cup of vegan mayo (I use Veganaise)
• 1/2 cup of vegan sour cream (I use Tofutti)
• 1/2 cup of a spicy mustard (I use chipotle mustard)
• 1 Tbsp of ground mustard
• 1-2 Tbsp of honey
• 1 Tbl of apple cider vinegar
• 1/2-1 tsp sea salt
• fresh ground pepper to taste

Instructions

1. In a large pot, boil water. While the water is heating up, prepare celery, olives, shallot, and tomatoes as instructed. 
2. Place them in a large bowl and add peas.
3. When the water begins to boil, add pasta and stir from time to time.
4. While the pasta is cooking, combine the mayo, sour cream, mustard, vinegar, and honey in a separate smaller bowl and thoroughly mix.
5. Mince the parsley.
6. When the pasta is cooked, strain and immediately rinse in cold water until it becomes cool to the touch.
7. Add pasta to the bowl with the veggies and mix.
8. Add the sauce and parsley and mix.
9. Salt and pepper to taste.
10. Refrigerate and marinate before serving.

Nachos Queso Libre

 

No Cheese Nachos

 

Introduction

How do you ever so slightly open the mind of your favorite plant-based critic to the possibility that you can eat healthy, wholesome foods that taste out-of-this-world good ?  With all-American dishes like my Nachos Queso Libre!  I really "wanna winnn" my son's favorable opinion of a plant-based lifestyle, and that's exactly what I had in mind while working on this meal.  For more than a year, I achieved only limited success with different versions of this dish until I stumbled upon the missing link, Julie Piatt's Cashew Cheese.  It is my hope and deep desire to help others discover how great whole food, plant-based cuisine can be.  If it tastes great, is more healthy, and makes the world a little better, I cannot imagine a single reason not to eat this way.  Here's my more healthy take on this popular entree, which is now teenager approved by my boy.     

 

Ingredients

-One bag of your favorite whole-corn tortilla chips

-4 cups of Shain's South of The Border Black Beans

    ~ahead of time, soak 2 cups of dried beans for 12-24 hours and then slow cook on low for about four hours (This can be prepared up to three days prior to making the meal)

    ~add 1/4 cup vegan butter, 1tbsp of minced garlic, 1 tbsp of cumin, 1 tbsp of oregano, and 1 tsp of sea salt to beans and simmer

    ~from time to time, stir the pot :)

-One serving of Cashew Cheese  (Sorry, you'll need to get this recipe from Julie Piatt's and Rich Roll's book, The Plant Power Way)

-One cup of my EverGreen Farm Fresh Salsa

-At least one cup of my Holy, Hand-Mashed Guacamole

-1/2 cup of Tofutti or your favorite vegan sour cream

 

Instructions

Make the following components of this dish ahead of time:  the salsa, cashew cheese, and the black beans.  While warming up the beans and cashew cheese, make your guacamole. (It's best fresh.)  On a large plate, make a pile of chips.  As even as possible, cover chips with the beans.  Drizzle the salsa and then the cashew cream sauce over the beans.  Top with guacamole and then vegan sour cream.  Watch out because if your peeps are around it will disappear fast.

EverGreen Farm Fresh Salsa

Yum!

 

Introduction

Good ingredients make all the difference, and this dish, like most prepared with healthy veggies, is at its best when the produce is fresh and the tomatoes vine ripened.  Of course, I prefer to use food from our farm; this is why I eat a lot of my salsa in the late summer and fall.  From time to time, however, I crave it out of season, break down, buy my vegetables at the grocery store, and binge.  (It's still darn good.)  You will see EverGreen Salsa included as a component in or as a side to several meals I will post on this blog.  When made with fresh ingredients, it is super healthy.  Loaded with antioxidants, minerals, and vitamins, this food has only one problem-it goes extremely well with unhealthy chips.

Ingredients

•2-3 cloves of garlic

•1 green bell pepper

•1 Walla-Walla onion

•1/4 cup of pickled jalapenos

•4 vine ripe tomatoes

•cilantro

•juice from 1 lime

•1 tbsp chili powder

•1 tbsp cumin

•1 tbsp raw honey

•2 tbsp of Tapatio Sauce

•1-2 tsp of sea salt

 

Instructions

Mince the garlic, coarsely chop the bell pepper and onion into large blocks, add these ingredients to the food processor, and pulse 5 times.  Coarsely chop the tomatoes and cilantro, add them to the food processor, and pulse 5 times.  Add all other ingredients and pulse to desired consistency.  In my opinion, this salsa tastes best after its had time to marinate in the refrigerator for a day.  Enjoy with chips or as a savory addition to your favorite Mexican dish.

Her Favorite Breakfast Smoothie

 

Yumalicious!

 

If you guessed this recipe has chocolate in it, then you were right.  This is my wife’s favorite, and she argues this is the only smoothie we need.  (Maybe I could live with that.)

 Ingredients

-2 packed cups of fresh spinach

-2 large bananas

-2 cups of frozen blueberries

-4 tablespoons of flax seeds

-3 tablespoons of chia seeds

-3 tablespoons of raw Peruvian cocoa

-1 tablespoon of Peruvian Maca root

-1/4 of a quart of cashew milk

-1/4 of a quart of coconut milk

-1 tablespoon of honey

Instructions

Again, a great high-powered blender like a Vita-Mix works best to whip up this chocolaty delight.  Rinse and pack spinach in the bottom of the blender.  Next, add the fruit.  Add seeds, raw Peruvian cocoa and Maca, nut milks, and honey.  Blend, fall in love with breakfast, live a life of abundance, and enjoy freedom from diet-caused disease.

The Nutritional Facts for Those Who Just Gotta Know

Dark leafy greens are the base of all my smoothies, and spinach is the go to guy here.  This green is super nutritious.  Like most leafy foods, it is a great source of dietary fiber.  More important, this delicious plant is an excellent source of vitamins A, C, and K, as well as a good source of iron, magnesium, potassium and so much more.  I already mentioned all the benefits of these guys in the post on my first smoothie recipe.

What I didn’t discuss are the dietary benefits of minerals.  They are critical for hundreds of biochemical reactions in the body.  Here are just few:  they help maintain nerve and muscle function, support a healthy immune system, keep the heart beat steady, help bones remain strong, regulate blood glucose levels, aid in the production of energy, carry oxygen from your lungs to transport it throughout your body, conduct electricity, help with muscle contraction, and support digestion. Whew!

“Bananas,” he frequently said.  I’m not sure why, but a good friend and gourmet chef from Germany exclaimed this whenever he was excited.  This fruit is exciting.   The first benefit from bananas is related to their potassium content.  Potassium is an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your routine meal plan may help with the following:

•The prevention of high blood pressure (You can Google a study on researchers who tracked 40,000 male health professionals over four years that examined the correlation of the inclusion of bananas in the diet and healthy blood pressure.)

•Lower cholesterol and the prevention of atherosclerosis because they have sterols which can block the absorption on dietary cholesterol, keeping blood cholesterol levels in check

•Aide with digestion and a stable glycemic index because they have a lot of water soluble type of fiber (pectin)

•A healthy gut microbiome because bananas have fructose-containing carbohydrates that are not typically broken down by enzymes but metabolized by friendly intestinal bacteria

•Enhanced athletic performance as a result of the bananas combination of vitamins, minerals, and low glycemic carbs (You can do a search for and review a 2012 report on endurance cyclist that had great results replacing sports drinks with only bananas and good old-fashioned H20)

Blueberries are the next ingredient in this smoothie, and they add many health benefits.  This fruit has an impressive list of nutrients including the following:  iron, phosphorous, potassium, calcium, magnesium, manganese, zinc, folate, vitamins A, C, K, and B6, anthocyanins, and 3.6 grams of fiber per cup.   A quick look on various nutritional websites revealed a host of positive health benefits from the regular consumption of blueberries.  They maintain healthy bones, lower blood pressure, manage diabetes and heart disease, prevent cancer, improve digestion and mental health, increase satiety, and aid in weight loss.

Raw cocoa and Maca are the superfoods I include in this smoothie.  They add incredible flavor and more health.  When I describe the ingredients list, the reaction is sometimes “yuck.”  One sip, however, nets an incredulous look and the comment of “Tastes like a chocolate malt.” 

There’s a lot of good in a cacao bean:

• Antioxidants (flavonoids) - These guys help fight cancer causing free radicals
• Carbohydrates (the good kind of balanced with nutrients and fiber) – Good carbs provide our intestinal flora with the nutrients needed to digest our food; they are also the first source of energy for our bodies
• Fats (oleic acid, a heart-healthy, monounsaturated fat) – This nutritious fat helps raise good cholesterol and lower the bad
• Fiber – The standard American diet has too much protein and too little fiber, causing metabolic acidosis and weak immune systems (Arguably, we need all we can get of this stuff)
• Minerals (calcium, copper, iron, magnesium, potassium, sulfur, zinc) – Again, we need minerals for many critical body functions
  
• Vitamins (B1, B2, B3, B5, B9, E) – Basically, we need vitamins from our foods to provide the nutrients that we cannot produce ourselves so that we have normal growth, basic cell function, and longevity (The B vitamins are crucial because they allow us to convert our foods into fuel, vitamin E helps protect our cells from the damaging effects of free radicals)

Why settle for one superfood when you can have two?  The claims made on the label for my raw, Peruvian Maca are bold.  Mons Valley Eco states, “Maca nutritionally supports the glands in the body to optimal function and is considered beneficial for energy (by balancing the endocrine system – thyroid, pituitary, and adrenal glands), well-being, vitality, emotional balance and stamina.”  Like me, you can verify that reputable evidence exists to support these claims with a little research on the Internet; however, one should note that although there is longstanding historical account to support these claims among indigenous cultures, much of what has been learned from scientist about this superfood is new.

The last new ingredient to be covered from this recipe (I went over the benefits of flax and chia seeds in a previous post) are cashew and coconut milk.  Most important is what is not in this ingredient.  It does not have dairy, egg, gluten, MSG, or soy. “Why is this included?” You ask.  Creaminess!  This is a great place to end, I feel.  Join me and my wife for a deliciously healthy way to begin a new day with this breakfast treat.

 

Kale Yes! To Incredible Health

Wow! That's a lot of healthy stuff

This is my favorite breakfast smoothie. (Not my wife’s; of course,  she prefers my smoothie with chocolate in it.) Before this delicious elixir touches my lips, I can sense the incredible health it provides just by looking at it. Drinking Kale Yes! kick starts my day and allows me to check off servings of greens, fruit, flax, and spice from Dr. Gregor's "Daily Dozen" list.

 My Recipe

-2 packed cups of fresh Tuscan kale

-1 cup of frozen mangoes 

-1 cup of ripe frozen peaches

-1/4 cup of fresh minced ginger

-1 peeled lemon

-4 to 6 cups of cold water

-3-4 tablespoons of honey

-2 teaspoons of Spirulina

-4 tablespoons of flaxseed

-3 tablespoons of Chia seeds

Vibrant and Packed with Essential Nutrients

Instructions

You need a high-power blender to make smoothies with frozen produce. (I use a Vita-Mix, but whatever device you prefer is fine.) Rinse and then pack the kale in the bottom of the blender. Next, add the frozen fruit. Then, put in the lemon, ginger, Spirulina, seeds, water, and honey. Blend and Bon Appetite! As you will see if you continue reading this blog, this smoothie has a lot going for it.

Nutrtitional Facts for Those Who Just Gotta know

Kale is nutritional powerhouse. Nero di Toscana (Brassica oleracea, also known as Tuscan kale, lacinato kale, or dinosaur kale) is my favorite variety because it tastes better and really grows well on my farm. Most important, it is a great source of dietary fiber. It has many minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. According to Jared R. McKinley, guest commentator on DrWeil.com, a single cup of this super food provides more than 100 percent of the daily value of vitamins K and A, 88 percent for vitamin C, and is a source of cancer preventing organosulfur compounds. These nutrients play several important roles—namely they support vision, the immune system, healthy vital organs, build bones and teeth, and support the growth and repair of skin, cartilage, tendons, ligaments, and blood vessels. Kale also has anti-inflammatory properties, detoxification benefits, and is critical for digestive support. If I were forced to choose just one green for ultimate health, it would have to be this guy. Got Kale!

Mangoes & Peaches—Oh, so delicious!  Nutritionally speaking, fruits add fructose, or healthy sweets. This is important because restriction sends my body the wrong signals (i.e., I’m starving).  For me taste and satisfaction play a crucial role in my diet. In essence, it gives me the wow factor, which allows me to stick with healthy eating for the long haul. Nonetheless, fruits also have impressive lists of vitamins and minerals with many benefits to our health. For instance, one cup of mango has 12% RDA of our daily fiber; no cholesterol, sodium, or fat; 35% of the vitamin A RDA; 100% RDA of vitamin C; and only 100 calories. With an impressive list of more than 20 vitamins and minerals, it certainly has claim to the title of super fruit. Our next ingredient, the peach, has only around 70 calories, 3 grams of fiber in one cup, and more vitamins A & C.

Flaxseed and Chia are this smoothie’s dynamic duo. Flaxseed has good fat, the Omega-3 essential fatty acids. Most modern diets are woefully low in these good guys. These tiny seeds have an impressive list of other benefits of which I’ll only list a few: they’re high in antioxidants (Lignans), high in fiber and low in carbs (which is great for digestive health), and they’re packed with other beneficial nutrients (vitamins B1 and 6, Manganese, Magnesium, phosphorous, and selenium). Chia seeds are great too because they deliver a lot of nutrients with very few calories. They have the same impressive list of nutrients found in flaxseed plus calcium and loads of fiber.

Ginger, Lemon, and Honey—my spices and sweeteners. Ginger has a lot going for it. Gingerol, a substance with powerful anti-inflammatory and antioxidant properties, has an impressive list of medicinal qualities. It is a natural treatment for many forms of nausea, reduces muscle pain and soreness, and lowers blood sugars. It may improve heart disease risk factors, fight infections, prevent cancer, lower cholesterol, and improve brain function. Whew! Add lemons and you benefit from more fiber, vitamin C, minerals, and essential oils. There are some indications from research that show how eating lemons might help lower the risk of heart disease, cancer, and kidney stones. Honey, you’re so sweet. Adding this to the recipe disqualifies my smoothie as vegan. If that’s an issue, use your own favorite sweetener.  For me, honey gives this smoothie a real buzz. There are many ways humans use honey. Which are scientifically accurate is up for debate.  Here are only a few ways I discovered it’s being used:

•Help with allergies, sleeping, scrapes and burns, herpes, hangovers, and gum disease

•Boost in energy, memory, the immune system, and libido

•Treatment of sinus infections, dandruff, and acid reflux

Spirulina sounds a lot better than pond scum, but that is what this blue-green algae actually is. Originally harvested by the Aztecs from Lake Texcoco, it has a long history as a super food. Depending on the variety, one three gram serving of Spirulina contains the following according to the label on my source: 60% protein; vitamins A, K1, K2, B12; iron, manganese and chromium; health-giving phytonutrients such as carotenoids, GLA, SOD, and phycocyanin; 2800% more beta-carotene than carrots; 3900% more iron than spinach; 600% more protein than tofu; and 280% more antioxidants than blueberries. Incredible! Among its proven health benefits are that it eliminates Candida, lowers blood pressure and cholesterol, reduces chance of stroke, detoxifies the body of heavy metals (especially arsenic), boosts energy, and speeds up weight loss.

Twelve Steps To Wellness

By Shain Saberon

March 30, 2017

 

Good Vibrations

In reaction to a health crisis, I altered my lifestyle.  Over the past five years, I have adopted a plant-based diet, engaged in routine exercise, and consistently performed meditation.   These practice have profoundly improved the quality of my life, but recently I have found my thoughts and energy focused on higher pursuits:  nutrition that heals and energizes the body, a comprehensive approach to wellness, and ultra-endurance athletics. The idea that I need a momentous challenge tailored to my specific needs has consumed my thoughts.  Yes, I have achieved a lot, but I can’t seem to reach what I imagine to be my full potential.

In spite of solid progress (I’ve lost more than one hundred pounds) some visceral fat still clings to my chest and abdomen. Likewise, my temperament and enthusiasm for life are better but not as good as I would like them to be. Last but not least, I still have a few bad habits I would like to kick.  I feel that a consequential amount of residue from the standard American lifestyle—one of less than optimal health, one of quiet desperation and negativity, of detachment from meaningful relationships to people and things, and a life lacking engagement in the variety of adventure that fully connects one to the natural world—still exists in my life.  I cannot shake all of my old ways, some of which almost killed me.  These behaviors are sold to us by the minute on the radio, social media, and television.  And I struggle with this.  Making change also feels complicated because it seems my coworkers, friends, neighbors, and even some family members view bucking the American way of life with suspicion.

Nope, Not There Yet

One night these thoughts and feelings suddenly erupted.  On March 1, 2017 while preparing food for the coming days, I played two Rich Roll podcasts (MICHAEL GREGER, M.D. ON HOW NOT TO DIE and RRP 254, JULIE PIATT, HOW TO BUILD AN AUTHENTIC BRAND).  At 2 A.M. the following morning, I woke up contemplating a personal 12-step wellness challenge and got out of bed to put my thoughts to paper.  The idea here, if not already clear , is to follow steps similar to those addicts take to become sober and recover.  My drugs have been unhealthy foods, a very negative attachment to the sensationalized coverage of politics in mainstream media, materialism, and anger or dissatisfaction with people and events in my life.  I will give myself the gift of this twelve-step wellness challenge on my fiftieth birthday.  Hopefully, these changes will stick, and I will evolve to a higher state of being.  The details and findings of this experiment will be recorded  on this blog.  I propose to do the following for a full year:

1. Eat the recommended number of servings of each selection from Dr. Greger's “Daily Dozen” every day.  (In the case of illness, I will only eat the items from his list appropriate to my situation.)
2. Develop, refine, and perfect the use of one dozen go-to menus following Dr. Greger's dietary guidelins that my non-vegan family will eat too.
   
3. Produce my own vegetables or purchase as needed 12 whole-food plant items that can be obtained locally and/or organically.
   
4. Identify, eliminate, and replace processed food items from my diet.
   
5. Practice mindfulness two times per day through meditation/prayer with an emphasis on gratitude, love, and kindness.
6. Let go of at least one negative item for 12 months.  (For me it’s politics and news, but I will see if I can identify and eliminate more.)
7. Plan and carry out 12 significant events to fortify relationships with family, strengthen bonds with friends, and build community over the course of one year through acts of kindness, service,  and wholesome recreation.
8. Simplify life through minimalism.
9. Commit to getting the proper amount of quality rest every day by meditating before bed and keeping a regular schedule.
10. Regularly heal the body through mindful movement.  (I will commit to practice Ashtanga Vinyasa Yoga for a minimum of one-half an hour but will usually complete 1 to 1.5 hours six days per week.)
11. Train for 12 months and complete multiple endurance athletic events. (I will finish a minimum of a half dozen cycling events, some organized, others contrived by me, with most events from one to two hundred miles in length.)
12.  Schedule and fulfill a minimum of six health related checkups. (I’m thinking of a combination of both alternative and conventional:  full physicals, traditional blood work, ayurevdic medical consultations, dental checkups, vision screenings, microbiological checkups, etc.)