Inflammation & Drinking My Greens: Apple-Spinach Delight

Apple-Spinach Delight

I've had a good week as far as feeling good—until last night and this morning. Another headache . . . but it wasn't a migraine and it's just about gone now. Some days I can just feel the inflammation in my body and I feel sick like I'm getting the flu, but it fluctuates. So I downed an extra CuraMed (potent antioxidant) and made sure I was well hydrated, and decided to do some juicing after I did my Jazzercise, (that I'm sure got my lymphatics flowing). 

I'll mention more about what I've learned about inflammation and its relationship to disease in a later posting, but it was neat that I picked up the Sam's Club Healthy Living Made Simple magazine that came in the mail and saw this article: How does inflammation affect cardiovascular health? 

Here's a quote: 

Many scientists now believe that inflammation, not cholesterol or saturated fat, may be the critical underlying cause of heart disease, which kills nearly 600,000 Americans each year.

 Exchanging an inflammatory lifestyle (that keeps the immune system on high alert) for an anti-inflammatory lifestyle, seems to make sense for everyone! The main causes of chronic inflammation listed in the article are: 

Cigarette smoking. 

Periodontal disease. 

A diet high in sugars. 

Lack of exercise. 

Stress. 

Obesity.

I don't smoke, but to a certain extent the rest do apply to me. That's additional motivation for me to "drink my greens"!

My efforts so far this week at drinking my greens have been fruitful! Here's what I made in the juicer this morning since I had an abundance of spinach:

Juice the following ingredients:

Big bunch of spinach

4 large Fuji apples 

4 large stalks of celery with leaves

1 lb organic carrots

Squirt of lime juice 

It's delicious! I don't bother to filter the foam off the top—as far as I can tell it's all good!

Goals for a Healthy & Happy 2013

For breakfast this morning I’m sipping a thick, icy, delicious, “green” apricot-peach smoothie topped with a dollop of whip cream as I write out my Health and Happiness goals for the coming New Year. I have an emotional attachment to food—healthy or otherwise—and that’s just one of many concerns I’m dealing with. But for now, I’m simply going to enjoy the pleasure of this marvelous treat! Ummmm.

We all have our individual bents and devices. Whatever yours are—they are unique to you, and you owe it to yourself to pay close attention. Our bodies are God’s temples and they deserve respect. Migraines, fatigue, insomnia, and thick fungal toenails do not make life enjoyable! I got myself to where I am today and there’s hope to living a better life, if I treat myself well and feed my body what it needs and craves. (No, it’s not Junior Mints, chocolate éclairs, or beef jerky.)

What will make you healthier?

As you know, or can guess, eating raw, enzyme and nutrient rich foods is a priority that I believe can help heal what ails me. Do some reading at Hallelujah Acres or the Gerson Institute and you’ll glimpse some of the amazing benefits of adding more alkalizing fruits and vegetables to your diet and their relationship to the disease process. But that’s just part of my plan, and no, I don’t aim to eat all raw foods , but I am desiring a healthy lifestyle change and mostly raw is a part of it (and I’ve been at it for awhile).

Three months ago I fit into my clothes better than I do now, and eight years ago, I was 30 lbs. smaller and had kept it off for several years, but the weight slowly crept back up. I need more balance. Losing 30 pounds again is one of my goals, and I’m giving myself a whole year in which to do it, BUT, weight loss is not my main goal—Health is! Physical, mental, and spiritual.

I had an excellent Christmas 2012 with my family. 

I'm 5'10" though I look like a midget next to my very tall sons and husband.

 

I’ve outlined my goals, with extensive plans to implement them for the coming year, and part of my new plan here at Kathy’s Kitchen blog is to break them down, concentrating one week at a time on just a few individual things to put into practice. I’ve selected four category titles to concentrate on each week to share: Move, Munch, Motivation, and Mindset. You can follow me here and on Facebook to see what I’m up to and if you are joining in on the Healthy Habits Linkup fun and community accountability, I’ll be following you and gaining inspiration from you all as well.

My Simplified Health Goals for 2013

• Improved overall health (#1 priority)
• Look good / feel good
• Assert a positive outlook and attitude
• Increase knowledge of health, fitness, and nutrition
• Maintain excellent eating habits specific to my health issues (including anti-inflammatory diet + raw foods-based diet)
• Lose weight—30 lbs total for the year (2.5 lbs per month)
• Increase energy, strength, and flexibility
• Exercise routinely
• Minimize stress
• Experience less frequent migraines and untoward symptoms of disease
• Have a well-fitting, slimming, wardrobe
• Reach out and help others, sharing similar interests and needs while following the Health Habits Linkup and post my weekly response
• Experiment, update, and add new healthy recipes and information to Kathy’s Kitchen . . . blog

Let’s Start . . . Week One:

Move

Exercise! I’ve been lax with exercise recently, but I feel so much better and my energy level increases when activity and exercise are part of my routine. For me, this is crucial, so it’s a priority. I simply won’t drop an ounce if I’m lazy. I like to pop in a Jazzercise DVD and I’m just starting to do a yoga routine (Yoga for Inflexible People) which I find very relaxing. In nicer weather I need to start walking around my neighborhood again. My aim is for exercising five times per week, put my feet up and relax in the afternoons for 30 minutes, and otherwise make a conscious effort to keep moving.

Munch

Drink My Greens! I like to do fresh fruit and vegetable juicing, but it’s time consuming and I don’t do it but several times a week if it’s a good week! But I can make green smoothies kind of quick and I can put organic dried green powder into a cup of water (with lemon, and stevia) for a quick nutrition boost. The plan is to drink my greens every day—fresh juicing, added to smoothies, or just in a cup. (Scroll down this page to see my basic smoothie recipe from an older post titled Breakfast in the Raw.)

Motivation

Something new! I’m excited to be alive today—the first day of the New Year, and I’m looking forward to this opportunity to renew my promise to love and care for myself, while working on some healthy habit changes along with other ladies through a Health Habits Blog Hop. Thank you, Dollie at Teacher's of Good Things for sponsoring it!

Mindset

Baby steps! I know the right answers; it’s implementing them that are the tricky part. Taken in steps, I can accomplish much and so can you. It’s like I’m starting over . . . One thing I am good at is that if I blow it, I will start again. So, while I’ve come a long way in changing my lifestyle and eating habits . . . say in the last 10 years, there’s much more I can, and want to do and learn.

Some sweet day in the future, maybe I’ll be able to share with you some before and after pics (I love those, don’t you?) but if you want added inspiration and care to read some very encouraging stories check out this link: http://www.welikeitraw.com/rawfood/before-and-after-photos.html Two ladies that have positively motivated me to take a closer look at the way I eat and the choices I make (included on that page) are Angela Stokes and Tonya Zavasta! Keep in mind that we are not all Angelas or Tonyas but there are lots of things we can learn from others.

Excuse me while I pop in that Jazzercise DVD!

Energizing Bieler's Broth

 Energizing Bieler's Broth

I love sauntering in the New Year—with the Christmas holiday cheer and snowflakes still kissing my cheek, and it brings a renewed spirit wherein I find the determination and energy to recommit to all those good and healthy resolutions that I aim to keep.

Bieler's Broth can help us pave the way to feeling our best, nourishing our overladen holiday-fare digestive tracts, and energizing our worn-out, depressed, vital organs.

I haven't written in awhile and there are reasons. I had a setback regarding my health mid-October which landed me in the hospital for two days. (It's insanity what they charged me, but that's another topic I'm not delving into at this moment.) Over two months later, after a fall-out of "woe is me" and stress induced adrenal fatigue, I'm kicking-in health-wise, and gearing up for some serious goal setting for 2013. 

Yes, I'm writing up my list of goals and priorities this week and I'm going to be sharing some of my overall and weekly goals here while following the Health Habit linkup and weekly Facebook Party Hop sponsored by Teachers of Good Things starting January 1st, 2013.

Will you join us? Check back after the 1st.

Today's invigorating recipe comes from the politically incorrect, real food bible: Nourishing Traditions by Sally Fallon. It was created by Henry Bieler, M.D., "for fasting, for energy, and for overall health." While Nourishing Traditions is not a raw-foods-only resource, it's a treasure for anyone seeking honest, healthy living . . . like our grandparents and descendents of old perhaps prepared food, cooked, ate, and lived.

Ready for the Pot.

 Bieler's Broth restores the PH and sodium-potassium balance in our bodies. I needed to recover from stress and adrenal issues as well as musculo-skeletal injuries related to arthritis. This bright green, life-giving concoction was brought to my husband's attention from an acquaintance (though I remembered having read about it years prior). That same day, he bought the ingredients and I gladly set about cooking up our first lovely batch. I wasn't sure I'd like the taste—thinking it might be overly strong because of the raw parsley that's added—but it was actually delicious. Yummy in fact!

I've modified the recipe just a little to my liking. I didn't want the soup overcooked and some people advise to steam the veggies instead of boiling.

Veggies Cooking

Ingredients:

• 4 medium zucchini (sliced)
• 1 pound string beans (cut ends)
• 2 stalks chopped celery (with leaves)
• 1 bunch parsley (stems removed)
• Fresh herbs such as thyme or tarragon tied together with string (optional). I used dried basil, garlic, and tarragon and left it in the soup.
• 1 quart filtered water or organic chicken stock—I like the chicken stock.
• Sea salt to taste

 Ready to Blend

Process:

• Put zucchini, string beans, celery, herbs and water/chicken broth into a large saucepan and boil about 10 minutes until the veggies are bright green.
• Remove from heat and add the parsley.
• Blend using a high powered blender, to your preferred consistency. I like it on the lumpy side and not too processed.  The original recipe says it's optional to add a tablespoon of whey to each cup of soup before serving (I did not do that), and then season with sea salt as desired.

 It Will Energize You!

 Here are two links that will provide you with more information on Bieler's Broth:

http://everything2.com/title/Bieler+broth
http://www.holistickid.com/bieler%E2%80%99s-broth-for-spring-cleansing/

No-Bake Pumpkin Pie Pudding Squares

 Pumpkin Pie Pudding Squares

There are 3 layers to this no-bake, creamy, almost-raw treat (even though you can't see the bottom crust in the photo above). It's also gluten free, vegan, and made with healthy ingredients.

It's pumpkin season, and I start to crave its taste somewhere around September. I had a pumpkin cappuccino at the Health Food Store not long ago and I longed for a slice of their gluten free pumpkin spice cake (I figured I'd make my own soon) and I remembered seeing cans of organic pumpkin in the pantry, so . . . I already had cashews and soaked them overnight (used for the topping). This is delicious—and my sons will attest to that.

This recipe is just one of the awesome desserts featured at Sweetly Raw, and I have altered it a bit. After you have made a number of raw desserts and dishes you get a feel for un-cooking and substituting ingredients. Besides, just about all I do has to be customized in some way! It's what chefs do!

Bottom Crust

Crust:

1/2 cup pecans

1/2 cup almonds (soaked overnight and drained)

1/3 cup date paste (or pitted dates)

1/4 cup unsweetened coconut

pinch of salt

2 tsp vanilla

In a processor, grind almonds first. Add remaining ingredients and process 'till the consistency holds together well. Pat on the bottom of an 8 x 8 dish.

Middle Layer: Pumpkin Pie Pudding*

Filling:
1/2 cup date paste (or pitted dates)
1/2 cup milk (almond preferred)
1 tsp vanilla
3 Tbs maple syrup (or honey)
15 oz can organic pumpkin (or 1 1/2 cups pumpkin puree)
1 1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 cup + 1 Tbs melted coconut oil

In food processor (or high-powered blender), puree first four ingredients. Add spices. Add oil last, and blend well. Pour into your pan on top of the crust and spread as the middle layer. Refrigerate overnight or do like I did and freeze it for an hour and then refrigerate about 2 hours before putting on the top cream layer.

*This makes a tasty pudding by itself. You could use it in a pretty holiday parfait recipe, mixed with cake, fruit, and cream.

 

The Topping

Cashew Cream Topping:
1 1/2 cups of almond milk (or your choice milk)
1 1/2 cups raw cashews (soaked at least 6 hours and drained)
4 Tbs maple syrup
1 1/2 tsp lemon juice
1 tsp vanilla
pinch of salt
1/2 cup coconut oil (melted)

In a blender, blend all ingredients except the last. When mixed well, add in the coconut oil and blend again. Pour mixture into a separate shallow pan and chill in the fridge for at least one-two hours before using as your topping. Spread on top of pudding mixture when it's ready.

Ready for the Freezer/Fridge

You can freeze this for several hours first if you need it in a hurry. It will also help to keep a nice consistency to your bars when cutting them. (The middle layer is soft like pudding remember.)

Cut and Enjoy!

 Today I am linking up with Walking in Faith's 

Holiday Treats Blog Hop

Got a recipe to share? Join in the fun!

Healthy Truffles—for Gifting & Eating

                                   Truffles 

Easy to Make—Naturally Sweet—Great Holiday Gift!

Your family will be delighted to help you make and decorate these sweet little treats for the holidays.

I've made a healthy mostly-raw version of truffles half a dozen times and decided to try a new recipe last week. (See my earlier truffle recipe post here.) I made some goodies for a bake sale to benefit a needy family in our local homeschool group and these were a portion of what I ended up bringing. See the easy instructions below!

Chocolatey Truffles: 

This recipe is like one found in the book Raw Family Signature Dishes by Victoria Boutenko. The basic dough ball is formed from the same mix she uses as her basic chocolate cake (but there's no chocolate in it)!

Yes, it does look like chocolate! But here are the simple ingredients: 

• 2 cups walnuts (soaked, drained and dehydrated)
• 2 cups organic raisins
• 2 Tbs olive oil,
• juice from 1 lemon

Of course—it's the raisins that give it that rich dark color! And it really does have a chocolate taste.

Directions: Place walnuts into a food processor and grind well. Remove walnut mixture to a bowl. Add raisins, lemon and oil to the processor and mix until it's creamy. Combine this mixture in the bowl with the walnuts. Roll by hand and form into one-inch or teaspoon size balls. Set them aside.

Place small dishes of your favorite toppings to dip your truffles in. I chose: 

• shredded unsweetened coconut, 
• sesame seeds, 
• cinnamon, 
• carob chips
• melted dark chocolate

The Toppings

 Dipping

Place dipped truffles in small candy-size papers and arrange in a pretty box and top with a bow. I also arranged a six-count amount in inexpensive plastic storage containers. (You must save some to enjoy for your own family!)

Optional: Decorate with a cherry half, nut, or candy, pressed into the top center of each truffle.

Pretty boxes add some holiday color.

Raw Dessert Posts I Have to Share . . .

Within the next week I'm going to be contributing to a "bake sale" benefit for a needy homeschooling family who recently lost their father to cancer. Perhaps something from this list would be good, but I need something that won't melt.

Anyway, I've come across several scrumptious raw delectable recipes that I must share! Aren't these photos awesome? You can almost taste them! Check these out:

Raw Pumpkin Apple Streusel Coffee Cake

 A walnut based cake that is dehydrated. It uses squash in place of pumpkin. I'll be making this for sure!

Hemp and Acaí Clusters

I may be able to change a few ingredients here and make something similar. I love Reeses Peanut Butter thingies but don't indulge anymore there. Maybe something with an almond butter center? We'll see.

 Raw Nutella Macaroons

 Chocolate and coconut are faves of mine! No, they don't use Nutella, but use a healthy alternative.

 

Face Book: Just Eat Real Food

 

A great after-school snack for the kids - idea & photo by Just Eat Real Food

Hollow out your banana, dip the end in melted cacao (or vegan chocolate chips), roll in nuts (could also use coconut flakes) and fill with almond butter!

I love these ideas and I'm happy to share these new-to-me raw food blogs to get ideas from. Enjoy!

 

 

"Treat Yourself" Trail-mix

Treat Yourself Trail-mix

I purchased a raw, dried fruit and nut trail-mix from my raw-foodie friend Lynn at the Farmer's Market last week. It was crunchy and tasty and hit the spot, inspiring me to make my own just a few days later.

What are you and your family snacking on?

This is an important question. If not prepared, you'll find yourself in the drive-thru of the neighborhood fast food change-your-mood-with-glue chain on a continual basis. And if your fear of calories makes you run and hide from the idea of dried fruits and nuts, don't run off just yet. There is such a thing as setting limits for yourself. If you want a nutrient dense, fiber rich, antioxidant filled, enzyme intact, tasty snack, (instead of Oreos, Snickers, Fries, or the DQ Blizzard of the Month), this is an excellent choice. And when you make it yourself—to treat yourself—it's just perfect!

Bag it.

That's the key—making it yourself. Unlike what you may find in the way of trail-mixes at the Neighborhood Multi-Dollar Store, you can control the amount (or lack) of sugar, salt and less-than-healthy processed ingredients. 

I filled up four quart size bags and brought one on an overnight trip this past weekend to share with my husband. We were busy, busy, busy, as sponsors for our National Galaxie Car Club meet this past weekend, so it worked out great to grab a little treat on the go. Often, after working my 8 AM to 12 Noon schedule, I'm famished for a little treat before lunch. It also works as a breakfast replacement.

The Basic Recipe 

Mix together any combination of your favorite raw nuts and dried fruits. Add in additional ingredients to your liking.

For my particular mix, I dried some fresh sliced peaches and apples dipped in lemon and dusted with cinnamon. I also soaked pecans, almonds and sunflower seeds overnight, then dehydrated them until fairly crunchy. My dehydrator has nine trays and I had something on each tray, drying at the same time. Drying time was approximately 24 hours.

What Else I Added:

Roasted cashews

Raw pumpkin seeds

Organic Thompson Raisins

Dried mango slices (sulfur free)

Banana chips (purchased)

Unsweetened shredded coconut

Dark chocolate covered ginger balls

Mini carob chips

I went heavy on the nuts and fruit and light on the chocolate ginger and carob chips. Next time I'd like to dehydrate pineapple and banana. Treat yourself to a knock-out, trail-mix treat!

Yummy!