Grain Free Apple Muesli

Apple “Muesli” (grain free)
1 generous serving

1 apple, any variety, washed and cut unto chunks
1/8 cup almonds
1/8 cup walnuts
1/8 cup shredded coconut
1 tablespoon maple syrup
1/2 teaspoon cinnamon (optional)

In a food processor, place the nuts and whiz until they are coarsely chopped. Add the coconut, apple, maple syrup and cinnamon and whiz a couple times until the apple is also coarsely chopped. Serve immediately.

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Article printed from Delicious Obsessions: http://www.deliciousobsessions.com
URL to article: http://www.deliciousobsessions.com/2011/10/apple-muesli-grain-free/

Black Bean Brownies

Black Bean Brownies
1 can (15 oz.) black beans, rinsed and drained
3 tablespoons water
1 box (13 oz.) dry brownie mix
Cooking oil pump spray

Preheat oven to 350º. With hand blender, purée beans and water until smooth. Stir in brownie mix (will be thick). Spread batter into 8-by-8-inch pan, coated with cooking oil pump spray. Bake for 30 to 35 minutes, or until edges start to pull away from sides.

Make your own Liquid Stevia

Make your own stevia sweetener to add by the drop. This is a simple way to have all the sweetener you will ever need.

1. Place one teaspoon of stevia powder in coffee filter
2. Place coffee filter into heat proof coffee mug.
3. Pour boiled water over stevia powder.
4. Allow to steep for 5 minutes.
5. Remove coffee filter containing stevia powder.
6. Allow sweet liquid to cool.
7. Place in bottle with a dropper.
8. Use by the drop, stevia is extremely sweet.
9. Make more every week.

Tips:

1. Do not squeeze filter to remove every bit of water. This adds bitterness.
2. Steeping for a longer time may add a bitter aftertaste.
3. Stevia should be used by the drop. Taste after each drop to not over do it. 

What You Need

• Powdered stevia leaves
• Unbleached coffee filter
• Coffee mug
• Boiling hot water
• Dropper bottle
•  
• http://herbgardens.about.com/od/herbalcraftsandgifts/ht/makeyourstevia.htm 
•  
• Here is another bit of info:
•  
• 1. Harvest your stevia plant by cutting off the branches at the base of the plant.
  2. Wash the branches/leaves in clean filter water.
  3. Pick leaves off stevia plant, discard the stems, and dry the leaves for 12 hours in the sun.
  4. Once your leaves are dry, grind them in a food processor or coffee grinder to make pure stevia.  I find that a coffee grinder makes for the finest powder and works very nicely.
  5. Note ~ homegrown stevia powder is not as sweet as store bought stevia (300 times sweeter then sugar).  To cook with home grown stevia simply replace every 1 cup of sugar with 3-4 teaspoons of homegrown stevia.
  6. To make liquid stevia, dissolve 1/4 cup pure homegrown stevia powder with 1 cup hot filtered water.  Stir and leave out at room temperature for 24 hours.  After 24 hours strain the stevia out of the liquid and store the liquid stevia in the refrigerator.
  http://wholelifestylenutrition.com/videos/how-to-make-your-own-pure-stevia-liquid-stevia-part-2/
  
  
  How To Make Your Own Pure Stevia & Liquid Stevia ~ Part 2
  Ingredients
• Leaves from a stevia plant
• 1/4 cup pure homegrown stevia
• 1 cup hot filtered water

Instructions

1. Harvest your stevia plant by cutting off the branches at the base of the plant.
2. Wash the branches/leaves in clean filter water.
3. Pick leaves off stevia plant, discard the stems, and dry the leaves for 12 hours in the sun.
4. Once your leaves are dry, grind them in a food processor or coffee grinder to make pure stevia. I find that a coffee grinder makes for the finest powder and works very nicely.
5. Note ~ homegrown stevia powder is not as sweet as store bought stevia (300 times sweeter then sugar). To cook with home grown stevia simply replace every 1 cup of sugar with 3-4 teaspoons of homegrown stevia.
6. To make liquid stevia, dissolve 1/4 cup pure homegrown stevia powder with 1 cup hot filtered water. Stir and leave out at room temperature for 24 hours. After 24 hours strain the stevia out of the liquid and store the liquid stevia in the refrigerator.

• 
   

Zucchini Lasagna

 You can make this vegetarian too and not put in the meat and add any other veggies you like!

1.5-2 lbs of ground meat (we like ground turkey)
1 cup chopped mushrooms
1 medium onion
2-3 medium carrots
1-2 bell peppers
2 Tbsp garlic powder
1 28 oz can marinara sauce
2-3 medium/large zucchini

 Directions:
Start by browning the meat in a large sauce pan.  Once it is cooked through, season with garlic and add the mushrooms, onion, carrots and bell peppers.  Cook for about 10 minutes (it will continue to cook while in the oven) and then add in the marinara sauce and remove from heat.  Slice the zucchini into 1/4 thick slices. Now it's time to start assembling your lasagna.  Start by layering slices of zucchini, then a thin layer of meat sauce, more zucchini, more sauce, etc.  You'll want to end with a layer of the meat sauce on top.  Also, you can season the zucchini as you go as well.  I usually sprinkle a little garlic and oregano on it, but it's not necessary.  Once you've got it all put together, bake it in a 350 oven for about 35-45 minutes, or until zucchini is done.

Top Alkaline Foods to Add to your Diet

Acids are mostly used for home cleaning and certainly your stomach is not your kitchen sink. The modern diet, which is greatly influenced by today’s hyped up media and enslaving consumerism, is very acidic. Has there been any ad on TV, in magazines or on the internet that encourages buying vegetables and fruits? No, because they all push-sell packed or bottled products that do not match the natural processes in our body. Enterprising and consumerism has gone overboard in destroying our health.

Everything, living or non-living, is either acidic or alkaline. However, humans are creatures made to consume alkaline foods and stand as an alkaline organism in the food chain. Our blood’s pH level is pretty much determined by the food we eat. And with our blood being non-alkaline, or simply, acidic, our body will poorly perform and will have difficulty in resisting the harsh effects of oxidation and disease-inflicting viruses.

Here are the Top 10 Alkaline Foods that will give your mind and body more health and energy:

Top 10: Avocados, Bananas (ripe), Berries, Carrots, Celery, Currants, Dates, Garlic.

These foods are very high in antioxidants. They have a pH value of 8.0. They chemically react to acidic foods of pH 5.0 and elevate them near the alkaline levels. Berries, dates and especially garlic have special properties that regulate blood pressure as well.

Top 9: Apples (sweet), Apricots, Alfalfa sprouts.

These ones are super digestible foods, which are high in fiber and have a pH value of 8.0. They are also rich in enzymes that are helpful in maintaining the body’s hormonal balance. Surely, an apple a day keeps the doctor away! Don’t forget to include apricots though. For those who do not know, Alfalfa sprouts are those sprouting seeds of beans that are commonly mixed in salads and sandwiches.

Top 8: Grapes (sweet), Passion fruit, Pears (sweet), Pineapple, Raisins, Umeboshi plum, Vegetable juices.

At a pH of 8.5, this group is also high in antioxidant and vitamins A, B and C. Grapes, raisins and plums are blood-regulating, which lowers blood pressure and risks of getting heart disease. Pineapple, on one hand, is rich in L-Carnitine, which uses body fat as an energy source and is good for trimming that growing waistline. Vegetable juices, on the other hand, are high in iron and good for cellular detoxification.

Top 7: Chicory, Kiwifruit, Fruit juices.

They have natural sugar that doesn’t form acidic compounds during digestion. Rather, these foods have alkaline-forming properties that give more energy to the body. Still at a pH level of 8.5, this group is rich in flavonoids, a chemical compound in natural foods that have antioxidant properties. Kiwi fruit even has higher Vitamin C content than oranges. Chicory, a bitter-tasting close relative of the lettuce, also has insulin that supports the pancreas and aids the body in preventing diabetes.

Top 6: Watercress, Seaweeds, Asparagus.

With a pH level of 8.5, this group is unique as a powerful acid reducer. Watercress, for example, is called the natural super food. It is the first leaf vegetable consumed by human beings and is commonly prepared as part of a healthy salad. It is best eaten raw and it contains lots of iron and calcium like seaweeds. Asparagus is even more special for its highest content of asparagines, an amino acid important to the nervous system.

Top 5: Limes, Mango, Melons, Papaya, Parsley.

This food group has a pH of 8.5 and is best at cleansing the kidneys. Papaya is even the healthiest laxative that promotes defecation and colon cleansing. Parsley, the most popular herb, is the best dirt sweeper of the intestines when taken raw. It is also a diuretic, which is necessary in cleaning the kidneys. Limes, mangoes and melons are vitamin-rich fruits that are alkaline-forming during digestion.

Top 4: Cantaloupe, Cayenne (Capsicum).

The group with the most alkaline reactive properties among the foods with the pH of 8.5, they are high in enzymes needed by the endocrine system. Cayenne has antibacterial properties and is also high in Vitamin A, which is essential in fighting free radicals that causes stress and illnesses. Cantaloupes, a relative of melons, is very low in sugar but high in fiber.

Top 3: Agar Agar (Organic Gelatin)

Still with a pH of 8.5, Agar Agar is a gelatin substitute made from seaweeds that is high in iron and calcium as well. It is very digestible and has the highest fiber content among all foods.

Top 2: Watermelon.

At a pH level of 9.0, Watermelon are very alkaline. Because of its high fiber and water content at 92% of its entire weight, watermelon is a mild diuretic and a great source of beta-carotene, lycopene and vitamin C. This thirst-quenching fruit is the most life and energy supporting food when used in a week-long fasting and colon cleansing.

Top 1: Lemons.

At the top of the list is the Amazing Lemon. With its electrolytic properties and a pH level of 9.0, lemons are considered the most alkalizing food. It is the most potent and most immediate relief for colds, cough, flu, heartburns, hyperacidity and other virus-related ailments. Lemons are natural antiseptic that disinfects and heals wounds. It is also the best liver tonic that detoxifies and energizes the liver.

http://vividlife.me/ultimate/4948/the-healthiest-choice-top-10-alkaline-foods-for-your-diet/

Raw Buckwheat Breakfast

Inspired by Renegade Health.
Yield: Four 1-cup servings.
Porridge:

• 2 cups raw Buckwheat Groats, (note: this is not the same as Kasha or toasted buckwheat) soaked in water for minimum of 1 hour or overnight
• 1.25 cups non-dairy Milk (I use vanilla almond milk)
• 2 tbsp chia seeds
• 1/4 cup Honey, or to taste
• Pinch of kosher salt
• 1 tsp pure vanilla extract
• 1 tsp cinnamon

Optional Toppings:

• Chopped fruit or dried fruit (banana, Berries, kiwi, apple, peaches, nectarines, raisins, mango, etc)
• Chopped nuts and or seeds (I used almonds)
• Nut Butter
• Toasted coconut, chocolate chips, etc

Directions:
1. In a bowl, pour 2 cups of raw buckwheat groats (not Kasha, but RAW buckwheat groats) and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.
2. Place buckwheat groats in food processor or blender, along with the almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste (I found 1/4 cup of sweetener was enough, but others might like a bit more or less than that).
3. Scoop into bowls or parfait glasses and add your desired toppings & mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days. Makes 4 cups at about 385 calories per cup (using 1/4 c maple syrup, but without toppings).

http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Feeling Bloated?

So to help ease tummy troubles, try this…

1/2 Tablespoon fresh grated ginger 
4 mint leaves chopped 
1/2 juice of lime
1 cup boiling water
Combine all ingredients in your favorite mug and let steep 3-4 minutes

**Mint helps food pass through your stomach quickly, while ginger removes gas from your digestive track. Drinking this warm mojito like tea will have you enjoying life feeling bloat free! 

Veggie Burger

Crave a veggie burger. One with Panko-crusted edges - infused with tender sweet potato and creamy, rustic white beans. Tall stacked on a toasted grain bun - crisp romaine leaves sprawling out the sides. Lime green avocado. Dijon. Pepper. Zesty onion.

These Sweet Potato Tahini Bean Burgers are super easy to make. Satisfy your burger craving in a flash. And while you are stacking toppings, humming happy burger-eating music, sipping lemonade, ginger ale or iced tea, crunching baked french fries, tater tots or chips - basically feasting however you like - you can laugh at anyone who thinks a “real” burger can’t be vegan.
Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand - I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs - or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

Note: yes this patty does fall kind of apart as you eat it. But that is OK because it tastes yummy.

Basic Knowledge of our Immune System

I encourage everyone—and I mean everyone, whether you’re into health and fitness or not—to study the immune system. It should be taught in school and emphasized as something that must be understood from a very young age. The amount of disease that can be treated with proper nutrition is absolutely astounding. The more I study it, the more I begin to see a pattern of why this country is so very sick. We have got to get back to at least a basic understanding of gut health and how it effects our immune system which in turn effects how we fight off disease.

 The medicine that will heal is not going to come from a pharmaceutical company, it’s going to come from your very own garden. I pray that people would start to hear this and try it for themselves. This is not something that’s going to blow over and be looked back on as crazy. God did not create you and then say, “now figure it out on your own.” He put everything we need for a healthy life right here on this earth. Good nutrition is going to come from the soil, not the lab.

Mexican Pizza

Juicy tomato salsa, spicy taco sauce, seasoned ground beef, hearty black beans, sharp cheddar cheese, black olives and green onions give this pizza a varied and developed flavor profile. Served on a crispy wheat crust, each slice is quite filling and tastes incredibly indulgent for only 5
Weight Watchers Points+ or around 200 calories. This pizza comes together quickly and would be perfect for an easy weeknight meal or served alongside ice cold cervezas at your next Mexican fiesta. 
Mexican Pizza
Source: Emily Bites Original

Ingredients:
3.25 oz uncooked 95% lean ground beef (according to my calculations – I weighed before and after - this makes about 3 oz seasoned & cooked, so if you decide to brown up a whole pound with a packet of taco seasoning and just use some for this recipe, weigh out 3 oz cooked for this pizza)
2 t reduced sodium taco seasoning (again, if you are going to cook the whole pound of beef so that you have leftover taco meat, just use the whole packet)
Boboli 12” Whole Wheat Thin Pizza Crust
½ cup chunky salsa (I used mild)
2 T taco sauce (I used medium)
1/3 c canned black beans, drained and rinsed
¾ c reduced fat 2% shredded sharp cheddar cheese
4 medium black olives, sliced
1 medium scallion (green parts only), chopped

Directions:
1.    Preheat the oven to 450.
2.    In a large skillet, brown the ground beef over medium-high heat, breaking up with a spatula or wooden spoon as it cooks. Add taco seasoning and stir to thoroughly combine. Set aside.
3.    In a small bowl, combine the salsa and taco sauce and stir together. Spread the mixture evenly across the surface of the pizza crust, leaving at least a ½ inch edge around the outside. Sprinkle the black beans across the top of the salsa layer and then follow with the reserved taco meat. Sprinkle the cheese evenly across the top and then follow with the sliced olives.
4.    Place pizza on a foil covered baking sheet, a pre-heated pizza stone (my preference) or straight onto the oven rack (depending on how you like your crust) and bake for 8-10 minutes. Remove from the oven, slice and sprinkle the chopped scallions over the top.

Yields 6 slices. Weight Watchers Points Plus: 5 per slice (P+ calculated using the recipe builder on weightwatchers.com)
Nutrition Information per slice from myfitnesspal.com: 206 calories, 28 g carbs, 5 g fat, 11 g protein, 5 g fiber

Skinny Chunky Monkey Cookies

(Makes 30 cookies)

Ingredients:

3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract

Directions:
Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes.

Freezing Directions:
Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.

Nutritional Information (per cookie):
47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1 WW PointsPlus

http://thehalfassvegetarian.tumblr.com/post/26945362400/thefinal25-skinny-chunky-monkey-cookies

Feel Full Fast

“Ahhh…” Satisfaction (sat-is-fak-shuhn); who doesn’t love that wonderful feeling after a good, healthy meal? Below are some key pieces of advice on keeping you satisfied, both faster and longer.
1.) Fiber: Foods that are full of fiber fill you up with fewer calories. Fiber is found in complex carbs that come from whole grain products such as bread, pasta, cereal, etc. Fiber is also found in many fruits and vegetables. Avoid simple carbs (refined flour) such as candy, soda, and other junk food.
2.) Fruits and veggies: Not only are fruits and veggies loaded with fiber, but they are also loaded with good ole’ H2O. Eat your water; hydration never tasted this good! Have the mid-morning/afternoon munchies? Grab an apple, orange, etc. to keep your hunger at bay until your next meal.
3.) Lean protein: Protein is ranked high amongst the foods that help keep you feeling satisfied for a longer time frame. Protein doesn’t have to come from lean meats such as chicken, fish, or turkey. Protein can also come from eggs, fat-free Greek yogurt, and beans. Change things up and you’ll never get bored with healthy eating!
4.) Good fats: We need fat for survival (insulation/nutrient absorption) and people are often afraid of the word “fat” when it comes to food choices for obvious reasons. There are such things as good fats, as long as the fats are monounsaturated or polyunsaturated. Foods that contain healthy fats include almonds, avocados, olive oil, etc. Stick to the serving sizes! Although healthy, they are high in calories. Avoid foods high in saturated/trans fats!
5.) Drink water: Some people have a lot of trouble recognizing the difference between hunger pangs and thirst (dehydration). If you’re thirsty, you’re already dehydrated. Try drinking a glass of cold water and if the pang still persists, enjoy a well-balanced meal or healthy snack! And if it’s gone, now you’re hydrated and you’ve boosted your metabolism. WARNING: Refrain from drinking empty calories!
6.) Start smart: Begin your meal with a broth based soup or veggie salad with low fat dressing. Doing this will cause your belly to feel satisfied much sooner when you are served the main course, lessening the chance of binging/over-eating. These 2 food choices allow you to eat in bulk without adding a lot of extra calories to your day.
7.) Smaller plate: In a society filled with super-size-deluxe-have-it-all food options served on what can be considered family-sized serving dishes, it’s easy to become astray in sensible portioning. Try eating off/out of smaller dishes. You’ll subconsciously trick yourself into thinking you’re eating more. Dig in! Now you can clean your entire plate and feel satisfied (not stuffed) at the same time.
8.) Eat breakfast: It’s never a good idea to skip a meal, especially breakfast! Your chances of binging later on in the day will increase dramatically. Keeping your meals spread out evenly during the day will keep you feeling full, focused, and energized. Your metabolism will also work more efficiently if you stick to a normal eating schedule. Pressed for time? Hate breakfast? NO MORE EXCUSES!
9.) Eat slow: Put the brakes on fast eating. This isn’t a pie eating contest. This is time for you to enjoy every morsel of your meal. Use all of your senses while eating. It takes approximately 20 minutes for the stomach to send signals to the brain that it’s full. Take smaller bites, put the utensil down, chew slowly, and you won’t feel that uncomfortable I’M-GOING-TO-BURST feeling ever again.

100 Calorie Snacks!!!

Want a snack? Want 100 calories worth of a snack? here you go!
Sweet Treats

• 1 Whole Foods Market Two-Bite Brownie
• 1 Healthy Choice Mocha Fudge Swirl Bar
• 1 pouch Keebler Sandies Right Bites Shortbread Cookies
• 1/2 cup Sharon’s Lemon Sorbet with 1/4 cup blueberries
• 1 Skinny Cow Fat Free Fudge Bar
• 1 Nestlé Butterfinger Stixx
• 12 chocolate or vanilla Miss Meringue Minis
• 5 Nabisco Nilla Wafers
• 3 Country Choice Certified Organic Ginger Snaps
• 1 Deep Chocolate Vitamuffin Vitatop
• 1 Blue Bunny FrozFruit Chunky Mango Cream Bar
• 1 pouch O’Coco’s Organic Chocolate Chrisps

Fruits & Veggies

• 2 cups raspberries
• 1 cup mango chunks
• 28 grapes
• 1 cup blueberries
• 1/2 medium cantaloupe
• 15 strawberries dipped in 1/4 cup Cool Whip Lite
• 1/2 small apple with 2 teaspoons peanut butter
• 45 steamed edamame (green soybeans)
• 2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1/2 mini pita
• 1/2 red bell pepper dipped in 3 tablespoons hummus
• Salad with 3 cups lettuce, 2 scallions, and 1 small tangerine drizzled with 2 tablespoons Newman’s Own Low Fat Sesame Ginger Dressing

Dairy Delights

• 1 Kraft Polly-O Superlong Twist-Ums string cheese stick
• 1/2 cup low-fat cottage cheese with 5 strawberries
• 1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits
• 1 Yoplait Light Smoothie
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries

Savory Bites

• 20 roasted peanuts
• 60 Pepperidge Farm Baby Goldfish Crackers
• 1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn
• 12 Back to Nature Sesame Ginger Rice Thins
• 40 Rold Gold Classic Style Pretzel Sticks
• 12 Quaker Quakes Cheddar Cheese Rice Snacks
• 20 Glenny’s Low Fat Soy Crisps
• 10 Guiltless Gourmet Baked Yellow Corn Chips with 1/4 cup salsa

Hearty Helpings

• Campbell’s Soup at Hand Blended Vegetable Medley
• 1 Nature Valley Crunchy Granola Bar
• 1 hard-boiled egg with 1 slice Melba toast
• 4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf
• 1 slice Pepperidge Farm Raisin Cinnamon Swirl Bread with 1 tsp. light butter
• 1/2 mini bagel with 1 ounce smoked salmon
• 1 Nutri-Grain Low Fat Whole Wheat Waffle with 1 tbsp. Smucker’s Squeeze

The only thing I will add is that you want to watch your sugar intake, seriously! I try not to go over 24g of sugar a DAY and most foods have sugars in them so if you have a snack with 10+ grams of sugar that leaves little room for food and other snacks later, sugar wise at least. Going over here and there won’t hurt but cutting back on sugar is a something everyone should do.

A 12-Step Program to Eating Healthier Than Ever Before

Try taking Small Steps towards a Healthier Lifestyle.. Make every little step count! 

The Problem With Most Diet Plans
New fad diets in books and magazines and the Internet are a dime a dozen. Some of them are actually pretty decent, but almost all of them have one single flaw that will make it very difficult for anyone to stick to them.

The flaw? They try to get you to change your entire diet at once.

That just doesn’t work for most people. I’ve tried lots of diets, and for the first week, I’m extremely enthusiastic and determined. But such a drastic change in diet is hard to sustain, and soon you give in to temptation and then it falls apart. We’ve all been there.

The Power of Small Changes
The title of this post is misleading, and I’ll admit that. Most people associate a “12-step program” with alcoholics anonymous or similar program, but this post isn’t about those programs at all.
That it is about is making changes to your diet one small step at a time. Baby steps. The miracle of this is that we adjust to these small changes after a couple weeks, until they seem normal and we don’t feel like we’re depriving ourselves of anything.

Take meat for example. Let’s say you wanted to become a vegetarian, and you cut out all meat from your diet completely. You’d feel very deprived, and you might have a very hard time. Most people wouldn’t last very long — maybe a week or two at most — before caving in and eating meat and feeling guilty.

But let’s say instead that you just started with beef. Well, at dinner tonight, you probably wouldn’t notice much because you could have chicken or fish or turkey or pork — all the stuff you might normally eat. After a few weeks, going without beef would seem normal, and you probably wouldn’t miss it much.

Repeat that process for pork, and soon you’ve cut red meat from your diet (assuming you don’t eat much venison or buffalo or otter or whatnot). Then do chicken — this might be a difficult stage for many — and just eat seafood for awhile. After a few weeks of that, though, you’d get used to it. Next step is dropping seafood, and soon you’re a vegetarian who doesn’t miss meat one bit.

I’m not saying you need to become a vegetarian. I’m saying that small steps, taken a few weeks at a time, makes the process much easier. I’ve done it with meat, with fried foods, with sweets, with eating more fruits and whole grains, and many other food changes, and it’s worked every time.
You get used to it, if you do it a bit at a time.

The 12-Step Program
Actually, what follows is just an example. You can use as many steps as you want, making whatever changes you want. This is just a sample of what can be done, to give you some ideas.
The rules:

1. Apply these changes, one at a time, until you get used to them. This will probably be 3-4 weeks per step. But in a year’s time, you’ll be eating as healthy as possible.
2. Focus as much energy as possible on each change for at least a couple weeks. Don’t deviate if you can. Don’t worry, you’ll get used to it.
3. If it seems too difficult, make a smaller step instead. For example, instead of cutting out sweets, just cut out cakes and donuts. Smaller steps make things much easier.
4. Always replace bad food with healthy food that you enjoy. What I’ve given are just examples — everyone has different tastes.

OK, so here’s an example of how this step-by-step process could work:

1. Eat fruits for snacks. If you snack on junk food during the day, have some fruits by your side at all times. When you’re feeling hungry for a snack, eat a fruit. One of those bags of small apples is a handy thing — you can’t go wrong with apples.
2. Drink water instead of soda. The only thing I drink (besides an occasional beer) is water. I’m not saying you need to do that, but try to cut out sugary drinks a bit at a time, replacing them with water.

1. Eat whole grain bread. If you eat white bread or bagels or whatever, replace them with whole-grain versions. Be sure to look at the ingredients — it shouldn’t say enriched wheat flour, but whole grain. Also try to avoid breads with high-fructose corn syrup (actually, avoid that ingredient in anything).
2. Add fresh veggies to dinner. If you don’t already, have some steamed greens with dinner. Cut out a less healthy side dish if you usually eat something else.
3. Cut out red meat. You can still eat poultry and seafood for now. You can later cut those out too if you want.
4. Make pizza instead of ordering. Homemade pizza is the best, and if you haven’t made it yet, you should. The simple way is to get a ready-made whole-wheat crust, although making your own tastes even better. Start with the simple version, though, as you don’t want to make things too difficult. For the simple version, just add some gourmet spaghetti sauce (not Ragu), cut up some veggies (I like tomatoes and mushrooms and spinach and olives, but you can use anything, even potatoes). Brush the veggies with some olive oil. You can add grated cheese or soy cheese if you want, though it’s not necessary. Bake till it looks cooked. Mmmm.
5. Nuts instead of chips. If you normally snack on chips, try unsalted peanuts or raw almonds.
6. Soymilk instead of whole milk. Whole milk is fatty (not to mention the suffering done by the cows in modern dairy factories). Soymilk is much healthier. You get used to it after awhile, like all the changes on this list, but if soymilk is a problem at least drink 1% milk.
7. Whole grain cereal. If you eat sugary cereal, try a whole-grain cereal instead.
8. Berries instead of candy. This is a recent change of mine, and it’s actually been much easier than I thought. I used to snack on chocolate candy all the time, but now I try to eat berries to satisfy my sweet cravings and it works!
9. Scrambled tofu instead of fried eggs. Scrambled tofu is a secret vegan wonder. Try this recipe.
10. Try some great veggie dinners. There are so many good ones out there if you haven’t tried them. Try my soup or chili.

If you implement 12 changes, you’ll probably be eating healthier than you ever have before. A great thing is that once you’ve done this, you’ll probably keep going, to 20 steps and beyond.

http://zenhabits.net/recipe-best-soup-ever/

If you or a friend has cancer...PLEASE READ THIS!

CANCER CELLS FEED ON:

A. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt.

B. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.

C. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

D.  A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

E. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer fighting properties. Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

F.  Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.

G.  Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.

H.  Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body's own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.

I. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un-forgiveness and bitterness put the body into a stressful and acidic environment Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.

J. Cancer cells cannot thrive in an oxygenated environment.. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells..

1.. No plastic containers in micro.

2. No water bottles in freezer..

3.. No plastic wrap in microwave.

Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Cast Le Hospital, was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper. It's just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.

This is an article that should be sent to anyone important in your life.

Homemade Spaghetti Sauce

You will need:

2 large, soft, ripe tomatoes, diced

1/2 small onion, diced

1 cup chopped fresh broccoli

6 thickly chopped button or crimini mushrooms

1/2 of one thickly chopped zucchini (each zucchini slice should be then cut in half)

2/3 cup diced green bell pepper

1 tbsp extra virgin olive oil

1 1/2 tbsp dried oregano

1 1/2 tbsp dried basil

1/4 cup water

Serves 1 -2 (1 large portion or 2 small portions)

Directions:

In a medium pot, sautee diced onions in extra virgin olive until translucent.

Add diced tomatoes, then other ingredients. Bring to a boil, then allow to simmer on low to medium heat while you make your pasta. Do not simmer less than 15 minutes. Will look like this when done:

Once you make your pasta and put it into a bowl or plate, add 2 cups of sauce to each 1 cup serving of pasta. Here I use my personal favorite, ziti:

TIP: Serve it with a crisp green salad!

http://www.my-healthy-eating-secrets.com/homemade-spaghetti-sauce-recipe.html

Healthy Sesame Ginger Rice

Ingredients:

You will need:

1 medium stovetop cooking pot with lid

1 cup brown rice

1 tbsp finely chopped ginger

1 tbsp finely chopped garlic

2 tbsp sesame seeds

1 tbsp toasted sesame oil

2 1/2 to 3 cups water

4 - 5 stalks of green onion, finely chopped

1 tbsp soy sauce

Directions:

1) Add toasted sesame oil to bottom of pot and warm to medium heat, then reduce to low.

2) Gently sautee garlic & ginger on low heat to prevent burning

3) Add sesame seeds and stir.

4) Add rice, soy sauce and water to pot and continue cooking on medium heat for 30 to 40 minutes (with lid on). Check after 30 minutes to see if rice is close to being done.

5) Remove from heat when done.

6) Add finely chopped scallions and mix into the recipe.

Ready to eat!

TIP: Serve this alongside a fresh piece of fish, some simply prepared shrimp, plain sauteed tofu, or with beans (I recommend lentils or garbanzo beans).

http://www.my-healthy-eating-secrets.com/brown-rice-recipe.html

UltraShake for losing weight

This shake makes for a quick, delicious breakfast as well as a filling and enjoyable snack you can eat any day on the program. The UltraShake provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and antioxidants and phytonutrients from the berries and fruit.

Ingredients
Makes 1 serving
2 scoops rice protein powder
1 tbsp combination organic flax and borage oil
2 tbsp ground flaxseeds
6–8 oz filtered water
1/2 cup frozen or fresh organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears, or frozen bananas
Ice (optional)
1 tbsp nut butter or 1/4 cup nuts soaked overnight, such as almonds, walnuts, pecans, or any combination of these (optional)

Directions
Combine all ingredients in blender and blend until smooth.

Recipe courtesy of Dr. Mark Hyman.

Click here for a full gluten-free meal plan from Dr. Mark Hyman.

Detox with UltraBroth

THE ULTRABROTH IS a wonderful, filling snack that will also provide you with many healing nutrients and alkalinize your system, making it easier to detoxify, lose weight, and feel great. The recipe can be varied according to taste.

UltraBroth

Ingredients
For every three quarts of water add:
1 large onion, chopped
2 carrots, sliced
1 cup of daikon or white radish root and tops (ideal, but optional)
1 cup of winter squash cut into large cubes
1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness
2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion,
cilantro or other greens
2 celery stalks
½ cup of sea weed: nori, dulse, wakame, kelp, or kombu
½ cup of cabbage
4 ½-inch slices of fresh ginger
2 cloves of whole garlic (not chopped or crushed)
Sea salt, to taste

 Directions
1 cup fresh or dried shitake or maitake mushrooms (If available; these contain powerful immune boosting properties.)

Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste.

Cool, strain (throw out the cooked vegetables), and store in a large, tightly-sealed glass container in the fridge.

Simply heat gently and drink up to 3–4 cups a day.

Makes: 2 quarts or 8 cups
Prep time: 30 minutes
Cook time: 60 minutes
Nutrition Facts Per Serving:
STRAINED: Cal: 5  Pro: 0 Fat:0 Carbohydrate: 0
BLENDED: Cal: 60 Pro: 0 Fat: 0 Carbohydrate: 14

http://drhyman.com/blog/2010/05/30/recipe-ultrabroth/

Easy Banana-Mango Ice Cream

Ingredients

• 1 cup frozen banana chunks
• 2 cups frozen mango chunks
• 3 tablespoons coconut milk
• 2 tablespoons honey
• A pinch of salt
• 2 tablespoons unsweetened coconut flakes

Makes 3 cups

Directions

Place all ingredients except the coconut flakes in a food processor and puree until smooth. Transfer to a sealed, airtight container and chill in the freezer for 30 minutes to firm up the ice cream. Serve garnished with coconut flakes.