tag:blogger.com,1999:blog-80600472753843672022024-02-06T20:25:34.909-06:00be the changeEmilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.comBlogger112125tag:blogger.com,1999:blog-8060047275384367202.post-73765329433555955852011-07-11T18:15:00.000-05:002011-07-11T18:15:07.387-05:00Follow us...<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSRB6iippA2xaCHOjeZ8NCzUuoo22lF-Fb0kZDH28_7ZK9mpbfFgj171kAXIKai87UcM712cIoJJHpmtBE0uQOI6aHx6Ag7DnjXH-13a02_mRhSV4MfqFpE05XDys6VWQZcmO7pAyK8c/s1600/New+Image.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133px" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmSRB6iippA2xaCHOjeZ8NCzUuoo22lF-Fb0kZDH28_7ZK9mpbfFgj171kAXIKai87UcM712cIoJJHpmtBE0uQOI6aHx6Ag7DnjXH-13a02_mRhSV4MfqFpE05XDys6VWQZcmO7pAyK8c/s320/New+Image.JPG" width="320px" /></a></div><br />
In June my family and I moved back to the Quad Cities, the Illinois side this time! We are opening up a Maximized Living Health Center, Great River Fmaily Chiropractic in Moline. In our office we teach the 5 Essentials of Health. <br />
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You can continue to follow me and my family for more recipes, nutrition and health information on our <a href="http://www.facebook.com/pages/Great-River-Family-Chiropractic/195705030480098">Facebook page</a>, <a href="http://www.maximizedlivingdrarguello.com/">website</a> and <a href="http://www.maximizedlivingdrarguello.com/patient-resources/doctors-blog.html?view=idoblog">blog</a>! <br />
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<strong>The 5 Essentials</strong><br />
The 5 Essentials are the core foundation of Maximized Living. Without any of these Essentials, you are unable to live a long, healthy and fulfilled life that you are meant to live. Each of these Essentials work together to keep your cells in optimal shape and your body functioning at its highest levels. If you only focus on one of these essentials, such as exercise, you are leaving out other core elements that keep your body healthy.<br />
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While each of the 5 Essentials may make sense to you at a high level, there are many things that you may not know. Get to know each of the following Essentials and understand how they all work together and need to be practiced from the moment you wake up until the time you go to sleep each night.<br />
<h5>Essential 1: Maximized Mind</h5><img align="left" alt="" src="http://doctor-sites.s3.amazonaws.com/essentials/ess-1/max-mind.jpg" width="60px" />Helping you create the discipline and the mindset about health to stick with a quality health and fitness program. Additionally, lack of sleep, poor self image and too much stress are at an all time high right now. They all cause neurotransmitter burnout, increase in stress hormones, chronic fatigue, and destructive, self-loathing thoughts.<br />
<div style="text-align: right;"></div><hr /><h5>Essential 2: Maximized Nerve Supply</h5><img align="left" alt="" src="http://doctor-sites.s3.amazonaws.com/essentials/ess-2/spine.jpg" width="60px" />Utilizing the latest research behind techniques designed to correct spinal curves and misalignments in order to optimize nerve function, health, and healing.<br />
<div style="text-align: right;"></div><hr /><h5>Essential 3: Maximized Quality Nutrition</h5><img align="left" alt="" src="http://doctor-sites.s3.amazonaws.com/essentials/ess-3/nutrition.jpg" width="60px" />Offering two levels of diets, Core and Advanced, along with supplement information necessary to obtain your ideal weight, avoid nutritionally related disease, and provide for maximum cellular nutrition.<br />
<div style="text-align: right;"></div><hr /><h5>Essential 4: Maximized Oxygen and Lean Muscle</h5><img align="left" alt="" src="http://doctor-sites.s3.amazonaws.com/essentials/ess-4/exercise.jpg" width="60px" />Providing the most efficient way to exercise and become a muscle builder and a fat burner while creating cardiovascular health. Workouts occur in as little as 3 minutes/day and 12 minutes/week but give you greater, longer lasting results than those that last hours. <br />
<hr /><h5>Essential 5: Minimized Toxins</h5><img align="left" alt="" src="http://doctor-sites.s3.amazonaws.com/essentials/ess-5/toxins.jpg" width="60px" />Toxic exposure is at an all time high and has become a factor related to many of today's common conditions and diseases. Care and education related to avoiding and safely and effectively removing cellular toxins is becoming more and more vital in this millennium.Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com1tag:blogger.com,1999:blog-8060047275384367202.post-82715561558552672942011-05-18T17:22:00.000-05:002011-05-18T17:22:36.488-05:00Wrap it Up... with Romaine Lettuce<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwVFMWE4KPAVIugpYzyc5Z3MDWiWPZa5gMcxoJs16qJnjOLq3XJqn2NnTAwXuNtyk_tTPDDhiBvziD9xl00INlZ6_R2TCRUWe09CMtzTklSHUPQj3fQxcL9t4OM3amvrtFnzMFXAzE3CM/s1600/images.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwVFMWE4KPAVIugpYzyc5Z3MDWiWPZa5gMcxoJs16qJnjOLq3XJqn2NnTAwXuNtyk_tTPDDhiBvziD9xl00INlZ6_R2TCRUWe09CMtzTklSHUPQj3fQxcL9t4OM3amvrtFnzMFXAzE3CM/s1600/images.jpeg" /></a></div>Over the last couple of years we have really phased bread and grains out of our diets. Sometimes that ment skipping our favorite foods. But recently we began a really fun and delicious way to eat foods that usually are surrounded in bread or a tortilla.<br />
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Romaine Lettuce Hearts!<br />
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After separating and washing the leaves here are some things that we have filled and wrapped inside our leaves...<br />
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<a href="http://today-bethechange.blogspot.com/2011/05/bld-no-grains-no-sugars.html">Tacos</a><br />
Turkey "sandwiches" (Nitrate free, preservative free organic sliced turkey, cheese, gucamole, tomato)<br />
Chicken Salad<br />
<a href="http://goodfood-lin.blogspot.com/2011/02/not-tuna-salad.html">Not Tuna Salad</a><br />
<a href="http://today-bethechange.blogspot.com/2010/09/apple-cashew-salad.html">Apple Cashew Salad</a><br />
Fajitas<br />
Tuna Salad<br />
Brushetta<br />
7 Layer Taco Dip<br />
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The crunch of the Romaine Lettuce has added a great component to the dish. Romaine Hearts, even organic, are really easy to find and affordable. <br />
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The last time I made tacos, I made organic corn shells for Taydem (6) and Creighton (3) to eat while Alex and I were going to have the Romaine Hearts. All four of us ate the Romaine... the shells are still in the cupboard.Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com1tag:blogger.com,1999:blog-8060047275384367202.post-6114176755362807422011-05-11T20:18:00.005-05:002011-05-18T17:46:54.870-05:00Black Bean Soup<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFzsRxyOElm8JC28VEB94C3-CDJjiPJTZawDRt88ZWRY9YlRETNkOwGWbrmVeypXjSnz5Fcc3E5ct_Z_FYhuF_XzzPaw-PomPHfAJuFDenuk-vPMe4iWyzdBlc8AY5UUQSnO06QfT0wWk/s1600/Unknown.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFzsRxyOElm8JC28VEB94C3-CDJjiPJTZawDRt88ZWRY9YlRETNkOwGWbrmVeypXjSnz5Fcc3E5ct_Z_FYhuF_XzzPaw-PomPHfAJuFDenuk-vPMe4iWyzdBlc8AY5UUQSnO06QfT0wWk/s1600/Unknown.jpeg" /></a></div><div class="separator" style="clear: both; text-align: left;">Recipe Adapted from Cruise Ship or Nursing Home</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">This a simple, light, nutritious, spring time soup. Enjoy!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><u>Black Bean Soup</u></div><div class="separator" style="clear: both; text-align: left;">2 cans black beans</div><div class="separator" style="clear: both; text-align: left;">1 cup chicken/vegetable stock</div><div class="separator" style="clear: both; text-align: left;">1/2 onion chopped</div><div class="separator" style="clear: both; text-align: left;">2 cloves garlic, pressed/minced</div><div class="separator" style="clear: both; text-align: left;">1 tsp coconut oil</div><div class="separator" style="clear: both; text-align: left;">1/4 cup chopped green onion</div><div class="separator" style="clear: both; text-align: left;">3 tbsp fresh cilantro, chopped</div><div class="separator" style="clear: both; text-align: left;">cumin </div><div class="separator" style="clear: both; text-align: left;">sea salt</div><div class="separator" style="clear: both; text-align: left;">chili powder </div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">1/4 cup chopped green onion</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">3 tbsp fresh cilantro, chopped</div><br />
<div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">In a sauce pan heat the oil and saute the onion and garlic. Add 1 can of drained beans and chicken broth. Puree or blend the second can of beans, including the liquid, then add to sauce pan. Gently heat. Add salt, cumin and chili powder to taste. Simmer 15 minutes. Stir in cilantro and green onions just before serving. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">toppings: fresh salsa, grated cheese, jalapenos </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Black Bean Soup</div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-36215005266509801992011-05-07T16:22:00.000-05:002011-05-07T16:22:55.242-05:00Kale Chips<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ZRc3oqJUmn2Am051XOUDz4ZXRf4NL4SMnb_NtNrd-5nTVTEeTe3REeWffZYem6-5sV0LtkZPVjiJsXCcMTqO5Y2CDAS8B0WjCO9grMGHpUWHp-MhJHi9PkKKIU39GXMTIs4ywUZGY7I/s1600/IMG_2175.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ZRc3oqJUmn2Am051XOUDz4ZXRf4NL4SMnb_NtNrd-5nTVTEeTe3REeWffZYem6-5sV0LtkZPVjiJsXCcMTqO5Y2CDAS8B0WjCO9grMGHpUWHp-MhJHi9PkKKIU39GXMTIs4ywUZGY7I/s400/IMG_2175.jpg" width="356" /></a></div><div class="separator" style="clear: both; text-align: left;">Kale is a an extremely nutritious green leafy veggie. It is full of fiber, carotenoids (that protect your eyes), phytonutrients and tons of vitamin A, C and K. It also produces sulforaphane which produce cancer fighting enzymes. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">...vegetable... chips??????</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">So you may be thinking yeah right. kale...chips... But seriously they are delicious! Kale chips are a great replacement for potato chips or popcorn (if you cutting out processed foods/ grains) or just a tasty, crunchy way to boost your nutrient intake. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Our family really loves the "cheesy" chips! However, a <a href="http://www.rawmazing.com/raw-food-kale-chips-9-ways/">spicy chipotle</a> and a barbecue flavor are coming to our kitchen soon! </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Kale chips can be made in the dehydrator, to keep them raw, or in the oven. Both directions are listed below!</div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="color: #111111; font-family: 'Droid Sans', 'Lucida Grande', Tahoma, sans-serif; font-size: medium;"><span class="Apple-style-span" style="font-size: 15px; line-height: 22px;"><span class="Apple-style-span" style="color: black; font-family: Times;"><span class="Apple-style-span" style="font-size: small; line-height: normal;"><br />
</span></span></span></span></div><div class="separator" style="clear: both; text-align: left;"><b>Basic Kale Chips</b></div><div class="separator" style="clear: both; text-align: left;">1 Bunch organic kale (<a href="http://today-bethechange.blogspot.com/2011/03/tip-when-it-is-best-to-buy-organic.html">kale is on the dirty dozen</a>)</div><div class="separator" style="clear: both; text-align: left;">3 TBSP olive oil or melted coconut oil (we prefer coconut oil)</div><div class="separator" style="clear: both; text-align: left;">1 tsp sea salt</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">(optional) spices- garlics powder, fresh garlic, thyme, onion powder, cumin, chili powder- the possibilities are endless</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">[Directions below]</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>"Cheesy" Kale Chips</b></div><div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">1 Bunch organic kale (<a href="http://today-bethechange.blogspot.com/2011/03/tip-when-it-is-best-to-buy-organic.html">kale is on the dirty dozen</a>)</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">2 TBSP olive oil or melted coconut oil (we prefer coconut oil)</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">2 TBSP Liquid Aminos</div><br />
<div class="separator" style="clear: both; text-align: left;">1/4 cup Nutritional Yeast</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTbIe_coFEAKCVC-Htzzytpwqx5H4QGusvBCpwQpPPxQFS53mMEXo-8K9I5VnTI9Yh6Vssi26GtOSBifRR1MmcgrG92tjL4aa3a41D0xOGrJysWWVkrc98zCH2v4_NPWM1ZPgrU-QEGXc/s1600/IMG_2154.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTbIe_coFEAKCVC-Htzzytpwqx5H4QGusvBCpwQpPPxQFS53mMEXo-8K9I5VnTI9Yh6Vssi26GtOSBifRR1MmcgrG92tjL4aa3a41D0xOGrJysWWVkrc98zCH2v4_NPWM1ZPgrU-QEGXc/s200/IMG_2154.JPG" width="200" /></a></div><div class="" style="clear: both; text-align: left;"><b></b></div><b><div class="" style="clear: both; text-align: left;"><b><br />
</b></div>Directions</b>:<br />
<div class="" style="clear: both; text-align: left;">Wash kale and spin or pat dry.</div><div class="" style="clear: both; text-align: left;">Pull the green leaves away from the tough spine (pictured below). I like to leave mine in long strips but you may also tear into bite sized pieces. Note- If dehydrating they do shrink up quite a bit.</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEvhPV_EKkjDK14cATIYZ-cOkEfxMLcnLRrWJbyuJjJhCs1UB6ZiL2vFjNoJum3KCER4tVejsSpX6mwDkqxbNSAZ2TZa7LnY0V8HK1aOad59QCZNpGnH1AWXVHXBaxXQl5_-Ztcaz6ikE/s1600/IMG_2157.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEvhPV_EKkjDK14cATIYZ-cOkEfxMLcnLRrWJbyuJjJhCs1UB6ZiL2vFjNoJum3KCER4tVejsSpX6mwDkqxbNSAZ2TZa7LnY0V8HK1aOad59QCZNpGnH1AWXVHXBaxXQl5_-Ztcaz6ikE/s320/IMG_2157.JPG" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: left;">Put kale pieces in a large bowl and add other ingredients. Gently massage the oil (spices, nutritional yeast or liquid aminos) into the kale with your hands until coated.</div><div class="separator" style="clear: both; text-align: left;">Spread kale in a single layer on mesh dehydrating sheets or baking sheets.</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBqlXi27QR24eptxacOzXZD6uswootw1zztKvJzVOCYrYD1GnHGSuZCIlFjgCDklru3bjvdu63IGjCPuMkMoqJ7IBrGlAv9Tjalv6a_dE7LMtn4mnCItH899Adt-nTw71_jNuwGSrUfHY/s1600/IMG_2167.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBqlXi27QR24eptxacOzXZD6uswootw1zztKvJzVOCYrYD1GnHGSuZCIlFjgCDklru3bjvdu63IGjCPuMkMoqJ7IBrGlAv9Tjalv6a_dE7LMtn4mnCItH899Adt-nTw71_jNuwGSrUfHY/s320/IMG_2167.JPG" width="320" /></a></div><u>Raw Kale Chips- Dehydrator:</u><br />
Place sheets in the dehydrator at 115 degrees for 4-6 hours.<br />
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<u>Baked Kale Chips- Oven: (2 ways)</u><br />
1. For "raw-ish" chips. Preheat oven to the lowest temperature it has. Place sheet in the oven and leave the door cracked. Bake until crispy about 2-3 hours.<br />
2. Preheat oven to 350. Bake kale chips for about 10 minutes or until crispy.<br />
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<div class="separator" style="clear: both; text-align: left;">Storage- Store in a paper bag or a glass container... if they even get that far!</div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-62898010445667365192011-05-05T09:12:00.000-05:002011-05-05T09:12:41.084-05:00My Favorite Way to Exercise<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP5rhAU43i7icb3xYk2NnOLTQ4ayMeijmtlTWDmW8cJIFS3KjuB7CKy52Z9r92k_G2kuGMxJUBe7ww7f_BlnVB3T5UcKoH4lti5C0oknqy3CaTsflNlZpXOQXz5XQRQdDe_gVNYJAfrx0/s400/mt3-dvd.png" style="margin-left: auto; margin-right: auto;" width="360" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.maxt3.com/">www.maxt3.com</a></td></tr>
</tbody></table>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-61602408544696912062011-05-04T09:31:00.002-05:002011-05-04T09:34:15.727-05:00But the Box Says it is Healthy!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgljzVjbRxx0-W2LuDfGi-KHmJseQbVgntsCcLdxRDqSAs8mQlvzBQHf_qQt25IZo6olULXoeyJWjFK2UzeaCuDboLfBi_Zh7WXK6N5N9RV7EPsEYVjKtbx5aED9EWj3gdt22_UAZkqNHc/s1600/3509447.bin.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgljzVjbRxx0-W2LuDfGi-KHmJseQbVgntsCcLdxRDqSAs8mQlvzBQHf_qQt25IZo6olULXoeyJWjFK2UzeaCuDboLfBi_Zh7WXK6N5N9RV7EPsEYVjKtbx5aED9EWj3gdt22_UAZkqNHc/s320/3509447.bin.jpeg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.canada.com/health/Food+labels+leaving+shoppers+regulators+confused/3516800/story.html">Photo Credit</a></td></tr>
</tbody></table><div style="color: #464646; line-height: 22px; width: auto;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>"Catelli “Smart” pasta sounds healthy, but maybe its “Healthy Harvest” with flax omega-3 pasta is a better option for health-conscious shoppers looking for a carbs fix.</i></span></div><div style="color: #464646; line-height: 22px; width: auto;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>YoPRO’s “probiotic” chocolate frozen yogurt bar sounds like a good dessert option, but if a salty choice is a must, maybe “multi-grain” Pringles are the way.</i></span></div><div style="color: #464646; line-height: 22px; width: auto;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Washing the chips down with “vitaminwater” looks like a no-brainer, but perhaps a “100% pure and natural” drink would be better." </i><span class="Apple-style-span" style="font-size: xx-small;"><i>(</i></span><a href="http://www.canada.com/health/Food+labels+leaving+shoppers+regulators+confused/3516800/story.html"><span class="Apple-style-span" style="font-size: xx-small;"><i>canada.com</i></span></a><span class="Apple-style-span" style="font-size: xx-small;"><i>)</i></span></span></div><div style="color: #464646; line-height: 22px; width: auto;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: xx-small;"><br />
</span></span></div>Confused?<br />
<br />
Most people are. Especially those of us looking for healthier options at the grocery store. There are no specific regulations to what advertisers can put on the front of a box, so basically, anything goes.<br />
<br />
We have became processed people. Not only is the majority of food consumed in this county processed but our information is also processed for us. From the news, media and commercials to health care and healthy eating we often blindly trust the recommendations and "expertise" of others. We are so often told what to do and think that we forget we have the amazing power to think and analyze information for ourselves.<br />
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Here at be the change we want you to be able to decide what food is nutritious and healthy ON YOUR OWN. You don't need point scores or fancy words to help you make decisions, but a foundation, a principle on which you can make all decisions. With a basic foundation you can evaluate any food or "food looking thing" and decide if it is a nutritious choice.<br />
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<b><span class="Apple-style-span" style="color: #990000;">The Basic Idea</span></b><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: Georgia, 'Times New Roman', serif;">There are foods that were specifically created for our bodies to use. These are foods that grow and exist in nature. They have everything that is necessary, in just the right amounts, and in the perfect balance for proper digestion, distribution, and elimination of nutrients. </span><span style="font-family: Georgia, 'Times New Roman', serif;">These whole, real, living foods are packed with living vitamins, minerals, water, fiber, and enzymes. They contain dozens of elements we know about—and countless numbers of elements only the Creator/Designer knows about (but science "just uncovered" Like...blueberries are a super food!). </span><span style="font-family: Georgia, 'Times New Roman', serif;"> </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span style="font-family: Georgia, 'Times New Roman', serif;">The farther any food gets from its natural state the less nutritious it becomes. And the more we manipulate, modify, process, and change the food the more harmful it can become to our bodies. When we alter or take away those elements needed for digestion, distribution and elimination we are left with nutrient-less food, empty calories, that our bodies can't sufficiently run on. These "foreigners" </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">cause back up in digestion or get wrapped </span><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">in a membrane and stored (aka body fat). </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Whole, real, living foods that grow and exist in nature generally don't come with an ingredient list and if they do there is only one ingredient! But reading ingredient labels is very important. We should know what is in our food before we consume it. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGB6JKNg4AjdGkjdk09KUB_socfRQo1gmPZedyEeGAXzvLCIhHORF_knbxkrpysuWzrC1FV4En-piC51JbY77eEdafSo1tlPueN0tyGYmVGkfJ7wug5erbUyLgENb2D_f7VBMxK99Kh0/s1600/Picture+1.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGB6JKNg4AjdGkjdk09KUB_socfRQo1gmPZedyEeGAXzvLCIhHORF_knbxkrpysuWzrC1FV4En-piC51JbY77eEdafSo1tlPueN0tyGYmVGkfJ7wug5erbUyLgENb2D_f7VBMxK99Kh0/s1600/Picture+1.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">NutraGrain Bar</td></tr>
</tbody></table><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #990000;"><b>Read the Ingredients</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1. Turn the box, package or can around, locate the ingredient list </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2. Look at the number of ingredients (fewer ingredients=better). </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3. Read the ingredients. Do you know what those things are? Can you conceivably use them in your own kitchen? Can you pronounce it?</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Now you have a choice to make based on what you read. Do you put it in your cart? or back on the shelf and walk away?</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br />
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</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #660000;"><b>Additional Resources</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">Nutrition Basis for Life Long Health</a></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://articles.mercola.com/sites/articles/archive/2011/04/20/how-to-read-and-understand-food-labels.aspx">Crazy Food Labeling Tricks...</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://spoonfedblog.net/2011/01/29/stop-reading-labels-and-start-reading-ingredients/">Stop Reading Labels and Start Reading Ingredients</a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://www.webmd.com/food-recipes/features/healthy-ingredients">Reading the Ingredient Label</a></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-47108660745904650302011-05-03T14:14:00.001-05:002011-05-03T14:16:08.100-05:00B.L.D. {no grains, no sugars}<div class="separator" style="clear: both; text-align: left;">Cutting out sugar and everything that turns to sugar in the body (most fruits, starchy vegetables, all grains) can seam like a big task. Understanding what sugar does in and to the body is important for motivation to make this big change. (<a href="http://today-bethechange.blogspot.com/2011/04/top-10-reasons-to-avoid-sugar-and.html">Hazards of Sugar)</a> </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>No Grains, No Sugars- Making it Work</b></div><div class="separator" style="clear: both; text-align: left;">There is sugar in almost everything we eat. That makes it so important to read labels of any packaged food you are going to eat. Better yet avoid packaged food and build your meals with vegetables, natural meats, good proteins, good fats, berries, raw nuts and seeds. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">In the beginning you will have sugar cravings but after 5-7 days they DISAPPEAR! And that is a freeing feeling. This is that point we switch from being a sugar burner to a fat burner! I feel no lack of satisfaction from food, no deprivation. We are still eating pancakes, cookies, pizza, chicken wings, chocolate, tacos, sandwiches, biscuits, ice cream and burgers. I look forward to sharing all of these recipes with you, but with a little creativity and substitution you can transform all the foods you love to fit this plan.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Here is a B.L.D (breakfast, lunch and dinner) Maximized Living Advanced Plan Style </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><b>Breakfast- Smoothie and Blueberry Almond Pancakes</b></div><div class="separator" style="clear: both; text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyi18ibsppm09zoMB-iHKy_Y2DhnbrxY7-TR2WYC4bt-8wL9bPmCDmljmG80a76CzsoEnQaPd84T8QpU8hqOxVb5JHxYYRhWdr8EpPST-tgah1YcYfM1fUbWmDURHEDJL52nvLYA5NO0/s200/IMG_2033.jpg" width="150" /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdCkrKyIvGiL2r5Z5XfLuJffjWomzZ3QaiisQBC4f6RCvVO5y93QpjlVw5U5FbjnIHqWYPMja1xaOMSp6iiPfFY7IsfBM3Jl8Gg_3ZKMD6vlVUnDA71VDRFl5ML-NvOOKGVHEnB8tqbo/s1600/IMG_2712.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSdCkrKyIvGiL2r5Z5XfLuJffjWomzZ3QaiisQBC4f6RCvVO5y93QpjlVw5U5FbjnIHqWYPMja1xaOMSp6iiPfFY7IsfBM3Jl8Gg_3ZKMD6vlVUnDA71VDRFl5ML-NvOOKGVHEnB8tqbo/s320/IMG_2712.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;"><u>Emily's Basic Smoothie Recipe</u></div><div class="separator" style="clear: both; text-align: left;">1/3 can coconut milk (full fat)</div><div class="separator" style="clear: both; text-align: left;">1/2 - 1 cup frozen organic strawberries</div><div class="separator" style="clear: both; text-align: left;">1 cup fresh spinach or kale</div><div class="separator" style="clear: both; text-align: left;">1/4 cup pure water</div><div class="separator" style="clear: both; text-align: left;">1/2 scoop <a href="http://www.greensfirst.com/gf_content2_2011.asp?node=15">Greens First</a></div><div class="separator" style="clear: both; text-align: left;">1 scoop <a href="http://store.maximizedliving.com/scripts/prodView.asp?idproduct=99">ML Perfect Protein</a></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Blend coconut milk, berries, spinach, and water together in blender. Add greens powder and protein the last 5-10 seconds of blending. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><u>Blueberry Almond Pancakes</u></div><div class="separator" style="clear: both; text-align: left;">1 egg</div><div class="separator" style="clear: both; text-align: left;">1/2 tsp baking soda</div><div class="separator" style="clear: both; text-align: left;">1/3 cup plain organic whole milk yogurt</div><div class="separator" style="clear: both; text-align: left;">1 1/2 tsp olive oil</div><div class="separator" style="clear: both; text-align: left;">1/2 tsp cinnamon</div><div class="separator" style="clear: both; text-align: left;">1/4-1/2 tsp stevia</div><div class="separator" style="clear: both; text-align: left;">1/2 tsp sea salt</div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: auto;"><div style="text-align: left;">1 cup almond flour (or almonds ground fine)</div><div style="text-align: left;">1/4-1/2 cup fresh or frozen strawberries</div><div style="text-align: left;">Coconut Oil</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Whisk the egg, baking soda and yogurt together for 1-2 minutes. Mix in oil, cinnamon, stevia and salt. Add almond flour. Let it sit 2 minutes. Add blueberries. Melt some coconut oil in a pan on <u>low</u>. Spoon small sized circles of batter into warm pan. Cook until bottom is set and then flip and cook until other side is set. </div><div style="text-align: left;">*I like my pancakes plain or with a little organic butter. The boys like them topped with crushed/pureed strawberries.<br />
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</div><div style="text-align: center;"><b> Lunch- Coconut Chicken Fiesta Salad</b></div></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEvpbXM3zm_VS7RbN3Nolfm4Hv-cQzeTpp_7Ktum5K_VrrEsITfL5TVyWkkof0L-SKfTe9Synhqj4Sp3XrhwMvVHe3mm4lG_aoEQ2bv37K_fYkXF4TbkuJytcobeIpbRGJX8We-zjTAQs/s1600/IMG_2139.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEvpbXM3zm_VS7RbN3Nolfm4Hv-cQzeTpp_7Ktum5K_VrrEsITfL5TVyWkkof0L-SKfTe9Synhqj4Sp3XrhwMvVHe3mm4lG_aoEQ2bv37K_fYkXF4TbkuJytcobeIpbRGJX8We-zjTAQs/s320/IMG_2139.jpg" width="320" /></a><br />
<div class="separator" style="clear: both; text-align: left;"><u>Crispy Coconut Chicken</u></div><div class="separator" style="clear: both; text-align: left;">1 lb Organic Free Range Chicken Thighs</div><div class="separator" style="clear: both; text-align: left;">1/2 cup coconut flour</div><div class="separator" style="clear: both; text-align: left;">1/4 cup flax seed meal</div><div class="separator" style="clear: both; text-align: left;">2 tsp sea salt</div><div class="separator" style="clear: both; text-align: left;">pepper</div><div class="separator" style="clear: both; text-align: left;">1 tbsp coconut oil</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Cut chicken thighs into bite size pieces. Mix together coconut flour, flax meal, salt and pepper. Coat chicken pieces in flour mixture. Heat a skillet on medium and melt 1 tbsp coconut oil. Add chicken pieces to the hot oil and cook, turning, until thoroughly cooked. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><u>Fiesta Salad</u></div><div class="separator" style="clear: both; text-align: left;">Mixed Greens or lettuce of your choice</div><div class="separator" style="clear: both; text-align: left;">Avocado, chopped</div><div class="separator" style="clear: both; text-align: left;">Peppers, chopped</div><div class="separator" style="clear: both; text-align: left;">Tomato, chopped</div><div class="separator" style="clear: both; text-align: left;">Red Onion, Chopped</div><div class="separator" style="clear: both; text-align: left;">Olive Oil</div><div class="separator" style="clear: both; text-align: left;">Lime, sliced</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Put greens into a bowl. Top with avocado, peppers, tomato, and onion. Drizzle with olive oil and squeeze a half lime over. Add crispy coconut chicken!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><b>Dinner- Tacos</b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgOVMhuJO_YFuH9TjM4FFpUuUxu2755ScePAPWFwoKfaEnBJzmatQnTVwYxTipRoWJw88uKS_jGjjukfigzEVoczvc36sOa9JRURkgFCVmJpjVF1T52ZV0YbDU8Mm8Wtllisrn0hfkWE/s1600/IMG_2707.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfgOVMhuJO_YFuH9TjM4FFpUuUxu2755ScePAPWFwoKfaEnBJzmatQnTVwYxTipRoWJw88uKS_jGjjukfigzEVoczvc36sOa9JRURkgFCVmJpjVF1T52ZV0YbDU8Mm8Wtllisrn0hfkWE/s320/IMG_2707.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;">While the rest of the family ate regular tacos in organic corn shells, I built mine in a romaine lettuce heart! They were so much better with out the shells!</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><u>Taco Wraps</u></div><div class="separator" style="clear: both; text-align: left;">Hearts of Romaine leaves</div><div class="separator" style="clear: both; text-align: left;">Grass fed ground beef, cooked and seasoned with <a href="http://today-bethechange.blogspot.com/2010/01/taco-seasoning-mix.html">taco seasoning</a></div><div class="separator" style="clear: both; text-align: left;">Chopped tomatoes</div><div class="separator" style="clear: both; text-align: left;">Shredded raw cheddar cheese</div><div class="separator" style="clear: both; text-align: left;">Diced red onion</div>Diced avocado<br />
Salsa-Vegenaise (mix equal amounts together)<br />
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Layer all taco toppings onto half of the romaine leaf. Fold other side over, wrap up sides and eat!Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-18033575823436204162011-05-02T16:03:00.000-05:002011-05-02T16:03:09.031-05:00Making a Plan that will Produce Results.<div style="text-align: center;"><i>"Planning helps you focus and find practical ways to achieve something amazing, something that seems beyond you and beyond the perceived limits of your abilities."</i> -Dr. Mark Chironna, Live Your Dream</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL9CuR6ZHNIUkncqi97x1FbQLp6BbpOLMKllMfw2COuMr5Qm0IUVnHuNR5nMZZOpx5UJYh_OtTUX2zExNHX8B178uHUE5mmRf5GNtxa59prKWcns5B86IyZWOVG_YYNZVJXtG5lndO_k/s1600/pp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL9CuR6ZHNIUkncqi97x1FbQLp6BbpOLMKllMfw2COuMr5Qm0IUVnHuNR5nMZZOpx5UJYh_OtTUX2zExNHX8B178uHUE5mmRf5GNtxa59prKWcns5B86IyZWOVG_YYNZVJXtG5lndO_k/s200/pp.jpg" width="200" /></a></div>Grab some paper and a pencil. <i>Yes, right now....I'll wait.</i><br />
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<b><span class="Apple-style-span" style="color: #783f04;">Lets Plan</span></b><br />
1.Write down your Goal(s)- make sure they are measurable, specific and give each a deadline.<br />
2.Discover your Big <a href="http://today-bethechange.blogspot.com/2010/09/you-need-why.html">WHY</a><br />
3.Create Action Steps to reach your Goals- Action steps are the path you will follow to get to your goal. 3-5 action steps per goal is best.So they need to be appropriate to produce results.<br />
4.Plan time, write it down, to complete your action steps each day<br />
5.Follow the Plan... Discipline is Freedom<br />
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<b>My Plan</b><br />
1. Goal: Drop 8lb by June 1st. Run 5 miles in less than 37.5 minutes by June 1st. Lose 3 inches around belly by July 1st.<br />
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2. Big Why- (I want to do this because I want...) To be a real life example, support and inspiration to my community in health and wellness. I practice (live) what I teach. To live to my God given potential and be healthy and well to serve the Lord all the days of my life.<br />
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3. Action Steps-<br />
<u>Drop 8lb by June 1</u><br />
-<a href="http://www.maxt3.com/">maxT3</a> 6 days a week and run 3 days<br />
-Follow the Maximized Living Advance Plan<br />
-Stop snacking after dinner<br />
-Believe I can do it- Focus, Envision, see my Results<br />
-No vacation meals for 30 days<br />
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<u>Run 5 miles in less than 37.5 minutes</u><br />
-Run 3 days a week, progressively work up to 5 miles<br />
-Buy a watch to time myself- May 2nd<br />
-Run at a 7.5 mile a minutes pace<br />
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<u>Lose 3 inches in Belly by July 1st</u><br />
-Continue weight loss action steps until July 1<br />
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4. Plan- Make a meal plan for each meal all week. Schedule time to shop, prepare and cook. Do maxT3 before lunch Monday-Saturday. Run on Tuesday, Thursday and Saturday mornings at 7:30am. Create a daily check list to keep me on track.<br />
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5. FOLLOW THROUGHEmilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-13085875923966325562011-05-01T08:24:00.004-05:002011-05-02T14:55:42.059-05:00Let's Start a Challenge<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSWqx_kdnqX_TWbSj9wO6y4nMPox6QXNOADl56tQeHOkjE6HA31lDvQGOmhiW54lSryB_WMI0BrewAbXE_hrHWtIvjj6orJtwtxWneNHJ5QDZQ6deo_o4-YSSYRFS99DfbfXsgMJx4iY/s1600/challenge-runner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSWqx_kdnqX_TWbSj9wO6y4nMPox6QXNOADl56tQeHOkjE6HA31lDvQGOmhiW54lSryB_WMI0BrewAbXE_hrHWtIvjj6orJtwtxWneNHJ5QDZQ6deo_o4-YSSYRFS99DfbfXsgMJx4iY/s320/challenge-runner.jpg" width="320" /></a></div><br />
I have got a goal... a health and fitness goal! Three and a half months post baby and my weight and my fitness level are not where I want them to be. What about you? Do you have a health and fitness goal you want to reach?<br />
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Do you want to lose weight before summer?<br />
Do you want to feel better about the amazing body you were given?<br />
Do you want more energy for your family, spouse, friends, or your mission?<br />
Do you want to get into shape and be more physically active?<br />
Do you need to improve the health and function of your body?<br />
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Make a commitment to improve your eating habits, increase your movement, and focus on getting results!<br />
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<b><span class="Apple-style-span" style="color: #783f04;">How it works</span></b><br />
Leave a comment below that you are joining in on the challenge. -Accountability! Commitment!<br />
Set a goal(s). Create a big <a href="http://today-bethechange.blogspot.com/2010/09/you-need-why.html">WHY</a>.<br />
Choose your level of evolvement (below).<br />
Commit to one week at a time.<br />
Check <a href="http://today_bethechange.blogspot.com/">here</a> daily for tips and inspiration to help keep you on track<br />
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<b><span class="Apple-style-span" style="color: #783f04;">Choose a Level to Participate at</span></b>: Be realistic on where you are but chose a level that will challenge you, draw you out of your comfort zone, push you, and help you reach your goals! If you are a little confused about why some of these guidelines are important... don't worry I will be covering that this coming week!<br />
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<span class="Apple-style-span" style="color: #783f04;">Level 1</span>: If you are just beginning your journey to a healthier life start here. Adapting these guidelines will help you create healthy habits, improve the healing and function of your body and give you more energy.<br />
-Adding more <a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">whole, real, natural foods</a><br />
-Reducing processed, refined, man altered foods<br />
-Physical movement 3-5 days a week<br />
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<span class="Apple-style-span" style="color: #783f04;">Level 2</span>: If you want faster results in improving your health and losing weight jump into level 2. Following these guidelines will help you change the shape of your body and restore health to your cells!<br />
-Add more <a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">whole, real, natural foods</a> (organic whenever possible)<br />
-Replace processed, refined foods with healthier whole foods<br />
-Remove <a href="http://today-bethechange.blogspot.com/2011/04/top-10-reasons-to-avoid-sugar-and.html">refined grains and sugars</a><br />
-Limit fruit and whole grains to <a href="http://today-bethechange.blogspot.com/2010/11/food-timing.html">before noon</a><br />
-Physical movement 5 days a week, with 2 resistance exercise sessions<br />
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<span class="Apple-style-span" style="color: #783f04;">Level 3</span>: Transformation Level. Transform your health, body and life.<br />
-Remove <a href="http://today-bethechange.blogspot.com/2011/04/top-10-reasons-to-avoid-sugar-and.html">grains and sugars</a> from diet<br />
-Eat 50-80% <a href="http://www.rawmazing.com/why-raw/">raw</a><br />
-Add more <a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">whole, real, natural foods</a> (organic whenever possible, especially meat and dairy products)<br />
-Eliminate processed foods<br />
-Physical Movement 6 days a weeks, with 3 days of high intensity resistance movements<br />
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<span class="Apple-style-span" style="color: #783f04;">Mix and Match</span>- Create your own level to challenge you where you are at right now.<br />
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<div style="text-align: center;"><span class="Apple-style-span" style="color: #990000;">IF NOT NOW... WHEN?</span></div><br />
We can do it together!Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com4tag:blogger.com,1999:blog-8060047275384367202.post-21395436424895345832011-04-13T09:37:00.000-05:002011-04-13T09:37:06.436-05:00Know the Facts About Diet Drinks and Artificial Sweeteners<table border="0" cellpadding="0" cellspacing="0" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: collapse; font-family: Tahoma, Geneva, sans-serif; font-size: inherit; line-height: 14px;"><tbody>
<tr><td align="left" height="32" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" valign="middle" width="35"> </td><td align="left" height="32" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" valign="middle"><img alt="" height="12" src="http://newsletter.maximizedliving.com/Templates/ml_template/spacer.gif" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="8" /><br />
<table border="0" cellpadding="0" cellspacing="0" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; border-collapse: collapse; font-size: inherit;"><tbody>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><img alt="ML Lifestyle" height="265" src="http://newsletter.maximizedliving.com/Templates/webinar/artificial-sweetener_032211.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="400" /></td></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></td></tr>
<tr><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="color: #1f5f79; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b><br />
</b></span></span><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">More and more brands marketing “health food” are hiding chemically-manufactured, artificial sweeteners in their products to appease the North American sweet tooth…and sales of diet drinks are larger than ever before! Unfortunately, the dangers of artificial sweeteners and diet drinks, though well-known, are largely hidden from the public.</span></div><div align="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Splenda? Aspartame? Sucralose? Equal?</span><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><strong>Here are the not-so-sweet realities:</strong></span></div><ul><li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Diet sodas are more hazardous to your health than “regular” sodas.</span></li>
<li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Artificial sweeteners break down into toxic chemicals and have been linked to countless diseases – including cancer.</span></li>
<li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Diet drinks can leave you unsatisfied and hungry – giving you more cravings than true sugar!</span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Join the Webinar to learn:</span></strong></div><ul><li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">How Aspartame was controversially approved by the FDA in the 1980’s.</span></li>
<li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">The deceptive tactics used by Splenda to market its product as a natural derivative of sugar.</span></li>
<li><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">The Maximized Living alternatives to sugar and sweeteners.</span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;">If you know anyone who consumes diet drinks or artificial sweeteners, they can't afford to miss this Webinar. </span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="color: black; font-family: Tahoma, Geneva, sans-serif; font-size: small;"><span style="color: #1f5f79; font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>FREE April Webinar on Artificial Sweeteners!</strong></span><br />
<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Tuesday, April 19, 2011, 6 - 7PM CT</strong></span></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="color: #0d2733; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="color: black; font-family: Tahoma, Geneva, sans-serif; font-size: small;"><span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong><span class="Apple-style-span" style="color: black; font-family: Tahoma, Geneva, sans-serif; font-size: 12px; font-weight: normal; line-height: 14px;"><a href="https://www2.gotomeeting.com/register/517796130"><img alt="register" border="0" height="28" src="http://newsletter.maximizedliving.com/Templates/webinar/register-now.jpg" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px;" width="147" /></a></span></strong></span></span></span></div></td></tr>
</tbody></table><img alt="" height="25" src="http://newsletter.maximizedliving.com/Templates/ml_template/spacer.gif" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px;" width="8" /></td></tr>
</tbody></table>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-2600649547567578692011-04-11T16:04:00.000-05:002011-04-11T16:04:49.136-05:00Planning For a SeasonThis spring promises to be a busy season for us. I currently feel very overwhelmed. The overwhelming feeling steams from not knowing how I am going to get everything done that I need to. This season I will be heavily relying on God, my mentors and planning to get me through.<br />
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To free up time for other things, I need to cut down the time I spend preparing food and grocery shopping. To make this work, I will also need to be more thorough with planning.<br />
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<span class="Apple-style-span" style="color: #660000;">Goal: Create sufficient time in my day for each area of my life to succeed. </span><br />
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</span><br />
<span class="Apple-style-span" style="color: #660000;">Action Steps: Plan simple, quick, nutrient dense meals. Create complete grocery lists. Visit 3 grocery stores per week, total shopping time 2 hours per week. </span><br />
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</span><br />
It has been helpful for me to create a resource list of recipes. I create this list based on the season, available produce, our budget, and time I can commit to the kitchen. I am currently working on creating a Spring Menu with recipes that are <b>Quick, Simple, and Healthy. </b>My hubby and I are also currently eating a high raw diet free of grains and sugars.<br />
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<u>Spring Meal Ideas</u><br />
<a href="http://www.wholefoodsmarket.com/recipes/2953">Lamb and Lentils with Cucumber-Tahini Salad </a><br />
<a href="http://www.wholefoodsmarket.com/recipes/2693">Mediterranean Garbanzo Salad</a><br />
Mini Burgers wrapped in romaine lettuce<br />
Lettuce Wraps<br />
Fish and Slaw Tacos<br />
Chicken Salad<br />
theme Salads<br />
Grilled Portobello Mushrooms topped with veggies and cheese<br />
Salmon Patties<br />
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I would love to hear what is on your spring menu. Please share some of your favorite, tasty, nutritious QUICK and EASY meals!!Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-67024900303150238322011-04-07T23:15:00.000-05:002011-04-07T23:15:32.092-05:00Chocolate Zucchini Snack Cake {no grain, no sugar}<div class="separator" style="clear: both; text-align: left;">adapted from <a href="https://store.maximizedliving.com/Scripts/prodView.asp?idproduct=140">Zucchini Cake</a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgku5XFOKk9yzLpqYE5K2wZG6MNisrymNnlhlgg5Pu5uyENemebCeG9jEYkrmczc5Hg0DfoqjLMjruQZdnbCrbrByCxlJ1gqgRRCYNb4tZp2APoufQIEviX5pzpEhg9y0ZHw0HXQ6I2a04/s1600/IMG_2446.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgku5XFOKk9yzLpqYE5K2wZG6MNisrymNnlhlgg5Pu5uyENemebCeG9jEYkrmczc5Hg0DfoqjLMjruQZdnbCrbrByCxlJ1gqgRRCYNb4tZp2APoufQIEviX5pzpEhg9y0ZHw0HXQ6I2a04/s400/IMG_2446.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;">Ummmm so good. No grain, no sugar, just moist and delicious. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">1 cup plain yogurt</div><div class="separator" style="clear: both; text-align: left;">1/2 cup coconut or almond milk</div><div class="separator" style="clear: both; text-align: left;">1/4 cup olive oil</div><div class="separator" style="clear: both; text-align: left;">1/2 tsp Stevia</div><div class="separator" style="clear: both; text-align: left;">2 eggs</div><div class="separator" style="clear: both; text-align: left;">2 cups almond flour</div><div class="separator" style="clear: both; text-align: left;">1 tbsp baking powder</div><div class="separator" style="clear: both; text-align: left;">1/2 tsp sea salt</div><div class="separator" style="clear: both; text-align: left;">1/2 cup cocoa powder</div><div class="separator" style="clear: both; text-align: left;">2 cups zucchini, grated</div><div class="separator" style="clear: both; text-align: left;">1/2 cup walnuts, chopped</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Cream yogurt, milk and olive oil together. Add stevia and mix well. Add eggs and mix well. Then add in remaining ingredients and stir. Place in a greased cake pan and bake at 350 degrees for 35-40 minutes. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-27977634062396271412011-04-06T12:20:00.000-05:002011-04-06T12:20:10.788-05:00Top 10 Reasons to Avoid Sugar and Refined GrainsTaken From: <a href="http://store.maximizedliving.com/scripts/prodView.asp?idproduct=140">Maximized Living Nutrition Plans</a><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi4I-q5pH0ssFMkZTvOmAeg6mCYBK71wBS6L7R2gKiS_sLyWQXk5AZcKjgxRNfOtPxsESrYFSYI_RaHnnBxm15O-rSD62i1022QdWWZpWq5YAertGig7e_hYPxi9_wjj-oAgdCx5symTc/s1600/refined-carbs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi4I-q5pH0ssFMkZTvOmAeg6mCYBK71wBS6L7R2gKiS_sLyWQXk5AZcKjgxRNfOtPxsESrYFSYI_RaHnnBxm15O-rSD62i1022QdWWZpWq5YAertGig7e_hYPxi9_wjj-oAgdCx5symTc/s400/refined-carbs.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://organicconnectmag.com/wp/2011/03/organic-connections-reader-poll-targets-cause-of-obesity/">Photo Credit</a></td></tr>
</tbody></table><br />
<b>1. Sugar is the primary dietary cause of the obesity epidemic.</b> Fat doesn't make you fat. But the sugar that turns into fat will.<br />
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<b>2. Sugar causes hormonal and metabolic imbalance.</b> Swinging insulin and cortisol levels in the body, which decrease then increase blood sugar, not only cause your system to crash but set up a cascade of abnormal hormone functions that lead to premature aging and illness.<br />
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<b>3. Sugar is your fast track to diabetes.</b> On the Standard North American Diet, it is only a matter of time before insulin receptors burn out, unable to handle the onslaught of sugar.<br />
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<b>4. Sugar increases the acidity of the body</b>. All disease thrives in acidic environments.<br />
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<b>5. Sugar causes inflammation.</b> Inflammatory enzymens are elevated on higher-sugar diets. Inflammation is at the heart of 98% of disease.<br />
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<b>6. Sugar is the primary reason for high cholesterol.</b> Your body's innate healing system, which uses cholesterol, goes into high gear when the body is traumatized at the cellular level by high sugar, insulin, and inflammation.<br />
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<b>7. Sugar leads to heart disease.</b> Elevated inflammation in the arteries increases the risk of high blood pressure, hemorrhage, stroke, and heart attacks.<br />
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<b>8. Sugar is an anti-ntrient.</b> Your body's expenditure to manage sugar is greater than the energy it gains from it. It robs your body of precious nutrient stores<br />
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<b>9. Sugar is a known toxin.</b> Like all toxins, your body us constantly trying to eliminate it from the bloodstream.<br />
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<b>10. Sugar promotes cancer</b>. Feeding cancer cells their primary fuel is like pouring gas on a fire.<br />
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<div style="text-align: center;"><b><i><span class="Apple-style-span" style="font-size: large;">Fact</span></i></b><i><span class="Apple-style-span" style="font-size: large;">: Refined Grains, such as flour, bread, cereal and rice, turn into sugar almost immediately after putting them in you mouth and your saliva start breaking them down.</span></i></div><div style="text-align: center;"><br />
</div><u>Other reasons to refined carbohydrates</u><br />
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<ul><li>Promotes yeast growth</li>
<li>Lowers the immune system</li>
<li>Promotes addiction</li>
<li>Take 40-100 hours to move through the system, opening up the door for constipation and fermentation, which create unhealthy waste in the system. </li>
</ul>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-87470318301800656872011-03-23T14:53:00.000-05:002011-03-23T14:53:38.093-05:00A More Nutritious Bread<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTta3CWjLGKmZZVH6OLvA_bNNsXWK_7j9FPW8U_yQ5a6JZTwdBEGL6QRqIaLlUK4RDBr08N3GRe7YyKkjue1T3mXGUUIUDa1bWobocxqVqPbAy2b8BrlLKPS5MM1xERHwJyIKlc5bfIsM/s1600/5056384967_427343521d_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTta3CWjLGKmZZVH6OLvA_bNNsXWK_7j9FPW8U_yQ5a6JZTwdBEGL6QRqIaLlUK4RDBr08N3GRe7YyKkjue1T3mXGUUIUDa1bWobocxqVqPbAy2b8BrlLKPS5MM1xERHwJyIKlc5bfIsM/s320/5056384967_427343521d_b.jpg" width="240" /></a></div>If you have ever made homemade bread you know that it doesn't last long on the counter. After a couple days it can dry out and then a couple days later it begins to spoil. Keeping that in mind... How is it that there is a whole isle of bread at the grocery store that never molds?<br />
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After reading the ingredients on a loaf you will know why. Chemical preservatives, sugars, high fructose corn syrup, hydrogenated oils, refined stuff, and things I have never heard of.<br />
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Do we really want to ingest the dozens of ingredients we can barely pronounce?<br />
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<b>Find a better alternative</b><br />
Bread making is an art I have not yet ventured into. So on the occasions that our family does eat bread we choose Ezekiel Bread. This is one brand that we really, really like because it tastes great, is nutritious and free of the junk!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3Qrb_W6Bc-N7tzgteTO3nwJq0lazl-0-gYoEPhKblybNjDVGKVz40doWaeKIkwk4Swry8LI-AmHviWz1693zgfsHhtSSfCC5e5bmF3GnqSjiRv_revOcmDkeEJjLMHHKVfxUwxoneKKc/s1600/Ezekiel_Sprouted_Grain_Bread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3Qrb_W6Bc-N7tzgteTO3nwJq0lazl-0-gYoEPhKblybNjDVGKVz40doWaeKIkwk4Swry8LI-AmHviWz1693zgfsHhtSSfCC5e5bmF3GnqSjiRv_revOcmDkeEJjLMHHKVfxUwxoneKKc/s320/Ezekiel_Sprouted_Grain_Bread.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: left;">Depending on the size of your local health food store it will probably be in the freezer section. Once you get it home it must be stored in the fridge of freezer to keep from spoiling. (That is a good sign of a healthier bread) After a couple minutes on the counter or seconds in the toaster it is ready to eat!!! </div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com1tag:blogger.com,1999:blog-8060047275384367202.post-23412419251044513332011-03-19T08:00:00.004-05:002011-03-19T08:00:10.376-05:00Recipe Resource Site and Healthy Substitutions<div class="separator" style="clear: both; text-align: center;"><a href="http://www.wholefoodsmarket.com/recipes/"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpNm4UV5HpglWE6fLZl-Y1y7tnOpMYB8X4PdbU8rAKb3AnYWh4rF5jh9M-ZnYZXkffmt5I_Hc2OmAmDc3LnnFgadPjIw03kOkxjsHCfzutieJQOPuGslLtmsVuaK3tzRLBJ4tMEIUfpjY/s320/wholefoods.jpg" width="320" /></a></div>When I am on the search for new recipes, <a href="http://www.wholefoodsmarket.com/recipes/">wholefoods.com</a> is generally where I search first. It is a great resource that can spark my imagination. However, not all their recipes are healthy. I do have to do a fair amount of swapping of ingredients. Actually, any recipe can be made more nutritious and natural by simply substituting some ingredients.<br />
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<div style="text-align: center;"><u>Simple Substitutions to Create more Nutritious {less harmful}Dishes</u></div><br />
<u>Ingredient Replacement</u><br />
White flour Whole Wheat Flour<br />
Canola/ Vegetable Oil Baking- Butter or olive oil<br />
Stove top- Coconut oil<br />
Margarine Butter<br />
White/ Brown Sugar Sucanat or Raw Honey<br />
Table salt Real Sea Salt<br />
Artificial Sweetener Stevia<br />
Cow's Milk Almond Milk or Coconut Milk<br />
Corn Syrup Raw Agave Nectar<br />
Dairy Organic Dairy<br />
Beef, Chicken, Fish Free Range, Grass-fed, wild, organicEmilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-78567727511489647882011-03-16T20:05:00.000-05:002011-03-16T20:05:53.341-05:00Real "Kid Food"Raising Healthy Children<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_3feumpNTXK5sW1znT3n_zC1wFRWR1PLZOJgknA2wKyUGiBI-6daoRR7T32IoIaarNYZyZ2f0jbRaZe8UTqu8Ov-P_r8VflhQ6Wv9HssCB9FM0Df-x7cw4hPhP40Abndsku5MLHOKEQA/s1600/IMG_2518.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_3feumpNTXK5sW1znT3n_zC1wFRWR1PLZOJgknA2wKyUGiBI-6daoRR7T32IoIaarNYZyZ2f0jbRaZe8UTqu8Ov-P_r8VflhQ6Wv9HssCB9FM0Df-x7cw4hPhP40Abndsku5MLHOKEQA/s400/IMG_2518.JPG" width="400" /></a></div><div class="separator" style="clear: both; text-align: left;">I love the question "How can I get my child to eat healthier?" However the answer is not as simple as what some parents want. It takes a little work, diligence, consistency, a positive attitude and a good example. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">To begin the transition, start <b>ADDING</b> in <a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">nutritious foods</a>. You can also begin making <b>lateral shifts</b> to healthier ingredients/ products. Like using 100% whole wheat pasta noodles instead of white pasta, natural organic pasta sauce (free of hydrogenated oils, sugars and preservatives), and brown rice instead of white. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Here are some of the ways we <b>make</b> "kid food" more nutritious and delicious in our home! </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>Chicken Nuggets</b>: Use free range, organic chicken thighs or breasts, <i>bread</i> them in almond flour and fry them in coconut oil or bake them. Also see this <a href="http://today-bethechange.blogspot.com/2010/01/chicken-fingers.html">recipe</a> and a <a href="http://today-bethechange.blogspot.com/2010/01/chicken-fingers.html">honey mustard recipe</a>. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4vf1j_zWZNvn39IIUWtXkMTZ4Z9C0aie5H35VetXYB2OFMLsFTkXXhdXo2s6VjGJsdcB6uZpcxPh7WSnql6HECbJKAUVZZtuiovaaCN0muTBZMkjZIThnkh4zIuqsq_Gdd7BWtKdmG10/s1600/IMG_2516.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4vf1j_zWZNvn39IIUWtXkMTZ4Z9C0aie5H35VetXYB2OFMLsFTkXXhdXo2s6VjGJsdcB6uZpcxPh7WSnql6HECbJKAUVZZtuiovaaCN0muTBZMkjZIThnkh4zIuqsq_Gdd7BWtKdmG10/s200/IMG_2516.JPG" width="200" /></a><b>Pizza</b>: We love <a href="http://www.foodforlife.com/product-catalog/sprouted-grain/ezekiel-49/whole-grain-flourless-tortillas">Ezekiel Sprouted Tortillas</a> and use them to make an easy lunch pizza. We usually top them with tomato sauce, vegetables and cheese. Or (like this one) black bean dip, spinach, red peppers, olive oil and raw cheese. Just bake until cheese is melted and pizza is warm. For a <b>family size pizza</b>, make <a href="http://today-bethechange.blogspot.com/2010/01/tortillas.html">homemade whole wheat crust </a>and load up with veggies, meat and cheese.</div><div class="" style="clear: both; text-align: left;"><b>Hot Dogs:</b> If you take the time to look you can find Natural Beef or Turkey Hot Dogs free of nitrates and chemical preservatives. They taste GREAT! <a href="http://www.foodforlife.com/">Food for Life</a> makes great Hot Dog Bun. </div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmhCS5XW50kAwGwIr1ga5WuD4Wr08VoietYuP8tyUpN8eqbbxo1jT_DXQFP6z2NCl3-JLJU3JbIVV8uDGyIQLcFRLnwt93Gv7j9xnKlKAzDwOva8tMsHg2TkZmYf2E18yO4N0618Kq0nk/s1600/IMG_1741.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmhCS5XW50kAwGwIr1ga5WuD4Wr08VoietYuP8tyUpN8eqbbxo1jT_DXQFP6z2NCl3-JLJU3JbIVV8uDGyIQLcFRLnwt93Gv7j9xnKlKAzDwOva8tMsHg2TkZmYf2E18yO4N0618Kq0nk/s200/IMG_1741.JPG" width="200" /></a><b>Tacos</b>: Put anything in a taco shell and call it a taco! I found organic corn taco shells at Trader Joe's with 3 ingredients. We mash up an avocado, mix in broccoli slaw, add leftover ground beef or black beans, salsa and cheese. </div><div class="" style="clear: both; text-align: left;"><b>Mac and Cheese</b>: Choose a store bought organic whole wheat pasta mac and cheese (please check ingredients) and add in chopped broccoli, spinach, or peas after cooked. Mac and Cheese is also very easy to make yourself. </div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;"><b>PB & J</b>: For a twist on this sandwich we use <a href="http://www.foodforlife.com/product-catalog/sprouted-grain/ezekiel-49/whole-grain-flourless-tortillas">Ezekiel Tortillas</a>, top with natural peanut butter (Ingredients: peanuts only) and diced apples. Roll and EAT!</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhzBuY7FzRiJO3OJGZZHNksSldrvbn6Gsh7KKP-FnHJavmymdfJeeCdvRxhmVPxGviQ6Xl3I6UryVtpkwgEP7ePE0rk436OM30V7TomOZkVFM2y6VxcjaoUA2N3h2hyphenhyphenKogAOWG5b5XfcQ/s1600/IMG_2032.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhzBuY7FzRiJO3OJGZZHNksSldrvbn6Gsh7KKP-FnHJavmymdfJeeCdvRxhmVPxGviQ6Xl3I6UryVtpkwgEP7ePE0rk436OM30V7TomOZkVFM2y6VxcjaoUA2N3h2hyphenhyphenKogAOWG5b5XfcQ/s200/IMG_2032.jpg" width="150" /></a><b>Smoothie</b>: A perfect breakfast before you send our kids of to school. Get creative with different kinds of fruits. Here is a <a href="http://today-bethechange.blogspot.com/2010/01/smoothie.html">basic recipe</a>. No one will taste the spinach but your cells will love it! Some times kids are resistant to weird colored drinks... so give them fun names! My boys like the names- Hulk Drink (spinach and banana), Superman's Power Source (strawberries), and Blue Power Ranger (blueberries).</div><br />
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<b>French Fries</b>: Cut white, red, or sweet potatoes into long "fries" stripes. Coat lightly with olive oil and sea salt. Bake at 400 degrees until desired crispiness. <b>Rainbow Fries</b> are also fun! Cut a variety of colored vegetables into "fries." Like: peppers, broccoli stems, carrots, beets, potatoes, squash, or other root vegetables.<br />
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<b>Sub Sandwiches</b>: Deli meat is one of the most toxic foods and organic preservative free deli meat (a great replacement) is rather costly. Instead slice up cooked turkey or chicken breast, put it on a <a href="http://www.foodforlife.com/">natural bread</a> with <a href="http://www.followyourheart.com/products.php?id=20">Vegenaise</a> (mayo substitute), mustard, spinach, and sliced cucumbers. Also add avocado or hummus for a twist.<br />
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<b>Hamburgers</b>: Make mini burgers from grass feed ground beef, free range ground turkey, canned wild salmon, or <a href="http://today-bethechange.blogspot.com/2011/02/frugal-meatless-dinner.html">beans and veggies</a>. Use a small round cookie cutter to cut out <i>little buns </i>from whole wheat bread or <a href="http://www.foodforlife.com/">Food for Life</a> makes a great hamburger bun.<br />
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</div><div class="separator" style="clear: both; text-align: left;">What are your kids favorite "kid foods" aka unhealthy junk food? I would love to help you make them over!!</div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-36314469298608064612011-03-15T13:18:00.001-05:002011-03-15T13:21:32.143-05:00Free Webinar: GMO Farming<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX0adzcmiSwqhPh6kNh-DqmFUYyVr8pJAbyJ_sL08zpDvz0XR58Rl_nvVQ1N-yMR1tP2OPry_x1KgmbawZ_elr_LnYJVNeN6Bv-iRWD_P8_2H1-fER0QHs-kDY8wU885Patj-_PJ6kL6o/s1600/gmo-farming-webinar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX0adzcmiSwqhPh6kNh-DqmFUYyVr8pJAbyJ_sL08zpDvz0XR58Rl_nvVQ1N-yMR1tP2OPry_x1KgmbawZ_elr_LnYJVNeN6Bv-iRWD_P8_2H1-fER0QHs-kDY8wU885Patj-_PJ6kL6o/s200/gmo-farming-webinar.jpg" width="200" /></a><a href="https://www2.gotomeeting.com/register/316706995">Discover the Hazards of GMO Farming </a><br />
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</div></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-78785512513542386222011-03-14T13:14:00.001-05:002011-03-14T13:15:10.695-05:00Reduce Time in the Kitchen<div class="separator" style="clear: both; text-align: center;"></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><b>Meal Planning </b></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;"><b>Great Tip: Cook for more than ONE meal at a time so that healthy, cooked or prepared food becomes your “fastest food.”</b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIETE71-zI8ul7QeBMGmdiNUi7kaCPBLbZNlySY2qLiB4ZAREQbYT6dim4NOHBXpCoA6cydMf3IsvEVNzfOG7DU-OmpPj8tmdgjDQmCXsT9vzrDCJK6by69sYFW3yKGWqNM6poTtE9Nd8/s1600/meal-portions.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIETE71-zI8ul7QeBMGmdiNUi7kaCPBLbZNlySY2qLiB4ZAREQbYT6dim4NOHBXpCoA6cydMf3IsvEVNzfOG7DU-OmpPj8tmdgjDQmCXsT9vzrDCJK6by69sYFW3yKGWqNM6poTtE9Nd8/s1600/meal-portions.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.google.com/imgres?imgurl=http://noelskitchentips.com/wp-content/uploads/2011/02/meal-portions.jpg&imgrefurl=http://noelskitchentips.com/%3Fp%3D6216&usg=__o-LusKfPTtsD2RWJXR7_kTfxyik=&h=183&w=275&sz=10&hl=en&start=128&zoom=1&tbnid=wPFiyNXVPj9I0M:&tbnh=76&tbnw=114&ei=DVp-TbCsM6eC0QH36NzoAw&prev=/images%3Fq%3Dportioning%2Bmeals%2Bin%2Bbags%26um%3D1%26hl%3Den%26client%3Dsafari%26rls%3Den%26biw%3D1315%26bih%3D711%26tbs%3Disch:10%2C2894&um=1&itbs=1&biw=1315&bih=711">Photo Credit</a></td></tr>
</tbody></table><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Healthy food often takes time to prepare and cook. When you are hungry now, on the run, or just don’t have a lot of time to spend in the kitchen eating healthy can be more challenging. I have found it very beneficial to cook for more than one meal at a time and to have a couple hours devoted to preparing/cooking food for the whole week.</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Although I am at home all day, a new baby, homeschooling and homemaking keep me busy and I don’t want to spend a lot of time in the kitchen. Spending a Sunday afternoon cooking meat, chopping vegetables, steaming rice and portioning snacks can make the week a lot smoother. (Not to mention clean up.) </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">I would like to share with you how we prepare for the week.</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Schedule the Best Time to Prepare</span></span></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;">Monday is the day that works best in our family for me to shop and prepare. After my Meal Plan and Grocery List are make (on Sunday), we shop on Monday morning. I then begin the prep time as I am putting the groceries away. For example: celery, broccoli and carrots go from the grocery bag to get washed, cut up and put in containers before they go in the fridge. </span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Sundays often are the best time for shopping and preparing. But look at your personal schedule and decide. </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Evaluate your Meal Plan</span></span></b></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Look at your meal plan and see what can be cooked or prepared in advance. When you are making the meal plan consider utilizing leftovers and cooking in bulk. </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Example Meal Plan</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Breakfast: 2 hard boiled eggs and toast with butter</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lunch: Chicken salad and spinach salad with cucumbers, grapes and sunflower seeds</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Dinner: Baked Salmon with roasted zucchini, red pepper, asparagus</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i><span style="letter-spacing: 0px;"></span></i></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Breakfast: Yogurt with frozen or fresh berries</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lunch: Veggie Rice with black beans</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Dinner: Taco Salad (romaine lettuce, ground beef, tomato, green pepper, cheese, avocado, olive oil, salsa, optional top with tortilla chips)</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i><span style="letter-spacing: 0px;"></span></i></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Breakfast: Oatmeal, honey, raisins, and butter </i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lunch: Salmon, lettuce salad, apple</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Dinner: Chicken and broccoli stir fry</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i><span style="letter-spacing: 0px;"></span></i></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Breakfast: Eggs on toast </i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lunch: Veggie sticks (carrots, celery, pepper, broccoli) and whole grain pita/tortilla dipped in guacamole or hummus</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Dinner: Chili</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i><span style="letter-spacing: 0px;"></span></i></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Breakfast: Oatmeal, honey, raisins, and almond butter</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lunch: Chili over rice </i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Dinner: Turkey Burger with bean salad (black beans, tomato, avocado, corn, onions, olive oil, lemon juice, sea salt) and lettuce salad</i></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><b>Plan The Prep Time</b></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Meals-</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Boil 5 eggs- 2 for Day 1 breakfast and others to dice for salads</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Bake Chicken for chicken salad (Day 1) and dinner Day 4</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Brown ground beef (Day 2 dinner and chili Day 4)</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Cook brown rice with bag of frozen vegetables (lunch Day 3 and Day 5)</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Wash and cut cucumbers, asparagus, zucchini, red pepper, broccoli, peppers.</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Wash and chop lettuce (if you bought a head)</span></span></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN50QSBIIP3511UwcGmENX-OdKIJfBMULb67uVe24584-r7YiCysLj9QyN77CehyzcKPHGfh2_lRvt0iBfkKAYS9Vx14GaWWMShAB8GhfNSB54w2j_wDN5g0mceGct8GuohM6K9uqZlY8/s1600/snacktaxiwithalmondpowerbars2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN50QSBIIP3511UwcGmENX-OdKIJfBMULb67uVe24584-r7YiCysLj9QyN77CehyzcKPHGfh2_lRvt0iBfkKAYS9Vx14GaWWMShAB8GhfNSB54w2j_wDN5g0mceGct8GuohM6K9uqZlY8/s200/snacktaxiwithalmondpowerbars2.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.google.com/imgres?imgurl=http://www.kitchenstewardship.com/wp-content/uploads/2010/09/snacktaxiwithalmondpowerbars2.jpg&imgrefurl=http://www.kitchenstewardship.com/2010/09/13/back-to-school-bonanza-a-greener-option-for-your-sandwiches-review/&usg=__vNnRDoa3IUN-bNDJ01nSe2sEZMU=&h=480&w=640&sz=95&hl=en&start=187&zoom=1&tbnid=g7mcVMkc7J07bM:&tbnh=123&tbnw=164&ei=5ld-TYfCEuuD0QGHluDlAw&prev=/images%3Fq%3Dhealthy%2Bsnacks%2Bin%2Bbaggies%26um%3D1%26hl%3Den%26client%3Dsafari%26rls%3Den%26biw%3D1315%26bih%3D711%26tbs%3Disch:10%2C4180&um=1&itbs=1&iact=rc&dur=381&oei=kld-TbGSMcTDqwH0kczlDQ&page=8&ndsp=28&ved=1t:429,r:18,s:187&tx=46&ty=30&biw=1315&bih=711">Photo Credit</a></td></tr>
</tbody></table><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Snacks</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Make your own trail mix with raw nuts, fruit, etc. and divide into small containers or baggies. </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Keep fruit on the counter and easy to grab. </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Make and individually wrap granola bars.</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Place veggie sticks in individual serving size containers.</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span></span></div><div style="font: normal normal normal 12px/normal Helvetica; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: Helvetica; font-size: 12px;"><span style="letter-spacing: 0px; text-decoration: underline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Prep Time: 90 minutes or less</span></span></span></span></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">additional preparing...</span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Day 1</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Cook enough Salmon for dinner and Day 3 lunch</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px; text-decoration: underline;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Day 4</span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Combine all chili ingredients in crock pot and heat on low 4-8 hours before dinner. </span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span style="letter-spacing: 0px;"></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px;"><span style="letter-spacing: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><b>With the majority of prep work done before the week starts meal time will be simple and easy: grab handfuls of pre-cut veggies and cooked chicken to saute for stir fry. </b></span></span></span></div><div style="font: 12.0px Helvetica; margin: 0.0px 0.0px 0.0px 0.0px; min-height: 14.0px;"><span style="letter-spacing: 0px;"></span></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-67821280423895247362011-03-12T09:00:00.004-06:002011-03-14T10:03:55.852-05:00Is Canola Oil Healthy?<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px;"></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px;"></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px;"></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1IVVLgNFWFKh_wAWcCQ9FI8i3uh1FyI8yh6DJAqzXkNXMYNslKZjECGDiGbBm-5hc5aQs_0SUZFOktGSQiqoz5yVMwL6ktrRivwsan_-sT___5VZWuzoWIQFqAyrwJw7oynEJ3It-2c/s1600/canola-oil_1297368152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix1IVVLgNFWFKh_wAWcCQ9FI8i3uh1FyI8yh6DJAqzXkNXMYNslKZjECGDiGbBm-5hc5aQs_0SUZFOktGSQiqoz5yVMwL6ktrRivwsan_-sT___5VZWuzoWIQFqAyrwJw7oynEJ3It-2c/s200/canola-oil_1297368152.jpg" width="200" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">With National Nutrition Month underway, a big question to ask yourself is “Am I cooking with the right oils”? With all of the controversy over the past 4-5 years about what fats and oils to eat, stay away from, and simply just avoid at all costs, I don’t blame you for being confused. Just recently (not so recently, studies have been out for years) a few studies have surfaced over the horrible issues arising with the use of Canola oil. I ask you though, what is Canola oil and where does it come from? <a href="http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Article/246/is-a-canola-healthy.aspx">(read more)</a></div></span>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-43694947625790623362011-03-11T12:07:00.000-06:002011-03-11T12:07:57.089-06:00Creamy Vegetable Soup<div class="separator" style="clear: both; text-align: left;">Healthy, Budget Friendly Meal</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKF9HMLaJaKBO1cvXZhS2exHVpwyc-rJcRLrB2qDJVLK7Axxz-1b5J6I8-ltE-ZT9VIEhzhZzHLY0QM65eMF_o9IFFU2L0riGAxxhmXB_t3r1m0bfBvavgdCNqJCWOV7h8zh14NfqPHQ/s1600/IMG_2521.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKF9HMLaJaKBO1cvXZhS2exHVpwyc-rJcRLrB2qDJVLK7Axxz-1b5J6I8-ltE-ZT9VIEhzhZzHLY0QM65eMF_o9IFFU2L0riGAxxhmXB_t3r1m0bfBvavgdCNqJCWOV7h8zh14NfqPHQ/s320/IMG_2521.JPG" width="320" /></a></div>With s<i>oup season</i> winding down, we are pulling out our favorites one last time. I normally think of soup as a meal starter or as an addition to dinner. However this soup is a warm filling meal! Loaded with vegetables, the secret ingredient that makes this soup creamy is cauliflower! <br />
<br />
<b><u>Creamy Vegetable Soup</u></b><br />
<br />
1 large head cauliflower<br />
2 cups water<br />
3 cups <a href="http://today-bethechange.blogspot.com/2010/10/homemade-broth.html">chicken or vegetable broth</a><br />
2 cloves garlic, peeled<br />
4 cups finely chopped vegetables, use any combination you like (celery, onion, leeks, spinach, asparagus, mushrooms, bok choy, kale, broccoli, carrots, potatoes, peas, corn)<br />
1 tbsp sea salt<br />
1/2 tsp pepper<br />
optional additions: chicken, brown rice or white beans (for mo<span id="goog_1645931686"></span><span id="goog_1645931687"></span><a href="http://www.blogger.com/"></a>re fiber and protein)<br />
<br />
Wash and chop cauliflower. Put cauliflower and peeled garlic cloves in a large pot with water and broth. Bring to a boil. Cover and cook on med-low until cauliflower is fork tender. Transfer cauliflower and a little of the broth to a blender of food process. Process until you have a smooth puree. (you may have to do this in batches) Add cauliflower puree back to pot. Add chopped vegetables, salt and pepper. Cook on low (very light bubbling) until vegetables are tender. Stir occasionally. Depending on the type and size of vegetables you use this could take from 20 minutes- 45 minutes.<br />
<br />
Serve warm. Add sea salt and pepper to taste.<br />
<br />
Twist on leftovers: Reheat soup and serve over brown rice.<br />
<br />
<div style="text-align: center;"><b>Total Cost: about $6.00* for 6 servings</b></div>*Using <a href="http://today-bethechange.blogspot.com/2010/10/homemade-broth.html">homemade chicken broth</a> and a combination of <a href="http://today-bethechange.blogspot.com/2011/03/tip-when-it-is-best-to-buy-organic.html">organic and non-organic</a> vegetables.Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-68414234304390299212011-03-10T14:30:00.003-06:002011-03-11T06:03:26.045-06:00Tip: When it is best to Buy Organic<div><br />
</div><div><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghNPvvgW_SiXolLLYfWFcNWtBmn4esjtKCRJrZBcF1WbE1xLmvOf_Ypi70zQ89U-Whs4xi3qg4MHiVyCb6JyM6_m_PGe3nBxS4qSb55R34MFhavgTj1Fs1YomLtJ0y5hbxgPEGMGT5Pi4/s1600/organic-question-md.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5472706743446363538" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghNPvvgW_SiXolLLYfWFcNWtBmn4esjtKCRJrZBcF1WbE1xLmvOf_Ypi70zQ89U-Whs4xi3qg4MHiVyCb6JyM6_m_PGe3nBxS4qSb55R34MFhavgTj1Fs1YomLtJ0y5hbxgPEGMGT5Pi4/s320/organic-question-md.jpg" style="cursor: hand; float: left; height: 230px; margin: 0px 10px 10px 0px; width: 300px;" /></a>The word organic can be intimidating. Perhaps because it is in a special section, or because it can be more expensive or because we don't understand the difference.</div><br />
<div>What does Organic mean? “Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation.” (Organic.org) </div><br />
<div>Knowing the difference between the Organic and Commercially grow/raised products your family consumes will make a huge difference in your health. The growing consensus amoung scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood. Scientists now know enough about the long-term consequences of ingesting these powerful chemicals to advise that we minimize our consumption of pesticides. <span style="font-size: 78%;">(Maximized Living Nutrition Plans)</span></div><br />
<div>The world wide debate about conventional farmering practaces are getting a lot of attention and studies will continue to come out linking the pesticides, additives, preservatives, growth hormones and genetic modifications to serious health disorders and diseaseas. Althougth as a society we do value science and research I think common sence and knowledge of what is going on with our food before it hits our table can teach us so much. </div><br />
<div align="center"><i>"The health of the people is dependent upon the quality of the food they consume. And the quality of their foods depends on the quality of the soil on which that food is grown."</i></div><div align="center">-Jerome I. Rodale (founder of Rodale Press and Prevention Magazine)</div><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviAYp3ZKrIgPq7eM7LrkfTAGUviU40EqlLg_HDHVj7D2N0_QrW0gYBMkm0qQSBaBCLErBaZS8EwRR0igQQHUZAOUS8EfG7_8sY_3hPHGzm_gBO_0-ke_KuxVGiLE1LgEpzrJ-2GkbFG8/s1600/FarmPesticideSpraying.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5472722188842803314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviAYp3ZKrIgPq7eM7LrkfTAGUviU40EqlLg_HDHVj7D2N0_QrW0gYBMkm0qQSBaBCLErBaZS8EwRR0igQQHUZAOUS8EfG7_8sY_3hPHGzm_gBO_0-ke_KuxVGiLE1LgEpzrJ-2GkbFG8/s200/FarmPesticideSpraying.jpg" style="cursor: hand; float: right; height: 120px; margin: 0px 0px 10px 10px; width: 200px;" /></a><br />
<div align="left"><em>Conventional farming practices see the soil as a means to an end. ... soils are used and used and nutrients are drawn out of the soil rendering them as new deserts. Farmers are then forced to periodically saturate their crops with unnatural chemical fertilizers. These fertilizers however are made up of primarily 3 nutrients N, P, K, (Nitrogen, Phosphorus and Potassium), but as Charlotte Gerson in Food Matters asks, "Where are the rest of the 52 minerals needed for optimum soil health? They are missing!"So poor soil health is leading to poor plant health and when plants are deficient they lose their defences and then the bugs come. Then the farmers need deadly toxins like pesticides, herbicides and fungicides. </em><a href="http://www.foodmatters.tv/_webapp/Organics">FoodMatters.tv</a></div><br />
<div align="left">Poor soil health, poor plant health... our food supply is becoming deficient and toxic leading to our bodies becoming deficient and toxic. Over the short term these vitamin and mineral deficiencies combined with an increased toxicity can manifest themselves as thousands of ailments. Over the long term these deficiencies contribute to major illnesses such as cancer, heart disease, diabetes and mental Illness.</div><div><br />
<b>What’s the Difference?</b></div><div><b></b>The Enviormental Working Group research has found that people who eat the twelve most contaminated fruits and vegetables consume an average of ten pesticides a day. Those who eat the fifteen least contaminated conventionally-grown fruits and vegetables ingest fewer than two pesticides daily. The Guide helps consumers make informed choices to lower their dietary pesticide load. <span class="Apple-style-span" style="font-size: x-small;">(Maximized Living Nutrition Plans)</span></div><div><br />
</div><div>The Enviornmental Working Group in Washington,D.C., has developed the Shopper’s Guide to Pesticides based on data from nearly 87,000 tests for pesticide residues in produce collected by the USDA and the FDA.</div><div><br />
</div><div><b>TIP: If it is not possible to purchase all organic produce, focus on purchasing produce with a high pesticide load (Dirty Dozen) organic.</b></div><div><br />
</div><div style="text-align: center;"></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7gs23nbmsF5U-FBebk9GWmQ4DlstTXxn2kgX7tHC1nz_AYpvrumyqRPa7SvGI9ICynycRboqPTNNG9DX0ur8crqMZzxy8Ee9RMnH1Etc_rO5-dFGp-3A1hD1ipYoqlVhTX0gc8opgo2g/s1600/EWG-shoppers-guide.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7gs23nbmsF5U-FBebk9GWmQ4DlstTXxn2kgX7tHC1nz_AYpvrumyqRPa7SvGI9ICynycRboqPTNNG9DX0ur8crqMZzxy8Ee9RMnH1Etc_rO5-dFGp-3A1hD1ipYoqlVhTX0gc8opgo2g/s640/EWG-shoppers-guide.jpg" width="483" /></a></div><br />
</div><div><i>These lists are updated yearly by the Enviornmental Working Group (www.ewg.org) and can be found at </i><a href="http://www.foodnews.org/"><i>www.foodnews.org</i></a><i>. This web site will give you the full list of pesticide loads.</i></div></div></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-36100490563019447712011-03-09T13:22:00.007-06:002011-03-10T14:17:47.142-06:00Grow a Healthy Eater<div>Raising Healthy Children Wednesday</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDk0yoirvdLBAiiSL1zQbVq7Tm1cFVLX_EYkXXdGoL31c_hDw_xQYAA9MZLsdW8cfHn3GaW6OoTeiV-OkAvYNzr1l57g34Z0fBRE8PY6Me2d7nTN0Q8yq_qr7fRdxlLXXexDA7vYB7IJ4/s1600/sugar.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 254px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDk0yoirvdLBAiiSL1zQbVq7Tm1cFVLX_EYkXXdGoL31c_hDw_xQYAA9MZLsdW8cfHn3GaW6OoTeiV-OkAvYNzr1l57g34Z0fBRE8PY6Me2d7nTN0Q8yq_qr7fRdxlLXXexDA7vYB7IJ4/s400/sugar.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5582163440390737298" /></a><div style="text-align: center;"><i>This exert is from my son's </i><a href="http://www.progressivephonics.com/~suzettew/"><i>phonics lesson</i></a><i> today. </i></div><div style="text-align: center;"><i><br /></i></div><div><div>Just like us, kids need to be taught how to eat healthy in our culture. It is normal to want to choose sugar over the vegetables, but it is very possible to grow a healthy eater. </div><div><br /></div><div><b>Taydem's Story</b></div><div>Our oldest son began the first 3 1/2 years of his life eating the Standard American Diet (SAD). As a result of our sugar, grain, and processed food diet along with <a href="http://www.maximizedliving.com/HealthEssentials/MaximizedNerveSupply.aspx">damaging spinal misalignments</a>, he was sick often, at the doctor frequently and on various medications. However, with <a href="http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Article/249/whats-the-safest-way-to-help-my-child-heal.aspx">spinal corrective care</a> and a <a href="http://today-bethechange.blogspot.com/2011/03/nutrition-basics-for-life-long-health.html">whole food diet</a> he is a different child! He, and his brothers, have not been to the doctor since or needed a medication. And because of their life style their risk for diabetes, cancer and any childhood sickness or disease is lower than ever. I tell you this to <b>ENCOURAGE</b> you. It is not always easy to grow healthy kids, you have to work at it, however, it is truly worth it.<br /><br /></div></div><div>It was a process to change our families eating habits. A process we have been working at for 3 years and continue to work at. I would like to share with you some tips to start your journey to the health of your families dreams!</div><div><br /></div><div><b>1. Why do I want my kids to eat healthy?</b></div><div>It is vital to have a WHY. This will help you resist the drive through, the convenient junk food or handle an objection to a new food. For more on finding your big <a href="http://today-bethechange.blogspot.com/2010/09/you-need-why.html">WHY read here</a>. </div><div><br /></div><div><b>2. Understand your plan</b></div><div>Healthy habits are formed through a process. From the beginning you must understand what you are working for. It is vital to know what are <a href="http://today-bethechange.blogspot.com/2010/01/real-nutrition-for-healthy-body-and.html">good nutritious choices</a> and you should set goals for what nutrition guidelines you want your family to follow. </div><div><br /></div><div style="text-align: left;"><i>Our Plan: We will eat a wide variety of natural, whole, nutrient dense foods. Our animal products, fruits and vegetables will be organic and naturally raised whenever possible. We will consume healthy fats, a moderate amount of protein, and small amounts of grains. Our carbohydrates come mostly from raw vegetables and fruits. </i></div><div><br /></div><div><b>3. Start Adding Good Foods</b></div><div>Begin offering and having <a href="http://today-bethechange.blogspot.com/2010/01/real-nutrition-for-healthy-body-and.html">healthy foods</a> available for your kids. If their normal breakfast is a sugary cereal, add a piece of fruit with it. Or if the typical after school snack is chips, add guacamole. The more your kids eat the more they will want and crave those foods. Aim for adding 5 good foods a day.</div><div><br /></div><div><b>4. Within Reach</b></div><div>Keep nourishing foods within reach. Fruit in a basket, veggies cut up, trail mix in a jar. Make healthy food quick and easy to grab. Stock your kitchen for success. </div><div><br /></div><div><b>5. Educate Your Children</b></div><div>As you learn more about why good nutrition is important and the problems with processed and altered foods, share this with your children. Avoid teaching them good nutrition is only for weight loss but rather that good nutrition will help prevent them from getting sick or a disease. Be honest and relate to them at their level. Let them know that eating healthy will help them be healthier so they are able to do the things they enjoy to the best of their ability!</div><div><br /></div><div>Teach your kids how to make healthy choices so they can help you fill your cart and plate with nourishing foods. If they can read, let them read the ingredient labels as you shop. Remember you will not always be there to watch over them, give them the tools they need to make healthy choices when you are not around. </div><div><br /></div><div><b>6. Replacing Unhealthy Food with Healthy Food</b></div><div>There are healthier versions to <b>every</b> junk food. You can look at you local health food store or make things at home using better ingredients. Replace white pasta with whole wheat pasta, replace white rice with brown, look for chips and cookies that use natural ingredients and no hydrogenated oils. My family loves pizza! Now instead of ordering out we make our own with whole wheat crust, organic tomato sauce, grass fed beef, raw cheese and fresh vegetables. See the <a href="http://today-bethechange.blogspot.com/p/kids.html">Kids page</a> for more suggestions.</div><div><br /></div><div><b>7. Reduce or Eliminate Processed Foods</b></div><div>Work at this one. It took us over a year to get to the point where we did not stock any processed foods at home. With diligence in adding healthy foods and replacing processed foods your kids will get to the point when they rather have whole real foods.</div><div><br /></div><div><b>8. Plan Vacation Meals</b></div><div>Your kids are going to be exposed treats and snack you may not approve of. If you know that there will be cake and ice cream at a birthday party this weekend, avoid the desert during the week. Save treats for special occasions. </div><div><br /></div><div>What tips do you have for Growing Healthy Kids?</div><div><br /></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-78868398648037865972011-03-08T10:47:00.005-06:002011-03-09T18:33:10.118-06:00Nutrition Basics for Life Long Health<div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style=" ;font-family:Times;font-size:medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh-OK2mREqQcYDtubX53rG-bubL5NK4XDHY-zdDFlyPJbgFQ6b4rDJp4qYl5sydnLe7hoCxfmTLcGJheRIuAKOULzKmJ19G9mWsQWcW3-7W1VXnnpBv5r7spnxgZH1T5lY8-Kepk37tRE/s1600/food+picture.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; "><img border="0" height="88" nt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh-OK2mREqQcYDtubX53rG-bubL5NK4XDHY-zdDFlyPJbgFQ6b4rDJp4qYl5sydnLe7hoCxfmTLcGJheRIuAKOULzKmJ19G9mWsQWcW3-7W1VXnnpBv5r7spnxgZH1T5lY8-Kepk37tRE/s400/food+picture.jpg" width="400" style="cursor: move; " /></a></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:Times;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh-OK2mREqQcYDtubX53rG-bubL5NK4XDHY-zdDFlyPJbgFQ6b4rDJp4qYl5sydnLe7hoCxfmTLcGJheRIuAKOULzKmJ19G9mWsQWcW3-7W1VXnnpBv5r7spnxgZH1T5lY8-Kepk37tRE/s1600/food+picture.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; "></a></span><span class="Apple-style-span" style="font-size: small;">Though every body has different needs, there are some basic guidelines everyone would benefit from following. These changes can make a huge difference in your health, energy level, weight, and overall wellness. </span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><b><span class="Apple-style-span" style="color:#663333;"><span class="Apple-style-span" style="font-size:medium;">Eat whole, unprocessed God foods</span></span></b><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><span class="Apple-style-span" style="font-size: small;">A "whole food" is any food in its most essential, pure, delicious and basic form. It is unadulterated by artificial additives, sweeteners, colorings, and preservatives. </span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Choose whole, seasonal, fresh, local, natural, organic, unrefined and unprocessed foods.</span></li><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.</span></li></ul></span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><b><span class="Apple-style-span" style="color:#663333;"><span class="Apple-style-span" style="font-size:medium;">Eat nutrient dense foods</span></span></b></div><div><b><span class="Apple-style-span" style="color:#660000;"><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-weight: normal; line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><span class="Apple-style-span" style="font-size: small;">Choose foods that are rich in nutrients- vitamins, minerals, antioxidants and phytochemicals. </span></span></span></b></div><div><span class="Apple-style-span" style="font-family:Georgia, 'Times New Roman', Times, serif;color:#333333;"><span class="Apple-style-span" style="line-height: 18px; "><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Build your meals around recipes that emphasize plant-based foods.</span></li><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Minimize or eliminated processed foods that lack nutrients, are filled with empty calories, chemicals and preservatives. </span></li></ul></span></span></div><div><span class="Apple-style-span" style="color:#660000;"><b><span class="Apple-style-span" style="font-size:medium;"><br /></span></b></span></div><div><b><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:medium;">Eat a colorful variety of plants</span></span></b></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><span class="Apple-style-span" style="font-size: small;">Reconfigure your plate so that the majority of your meal is made from an abundance of plant-based foods. When you eat more plants — like raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole grains — you are giving your body get the nutrients it needs to function at its best.</span></span></div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Emphasize plant-based foods.</span></li><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Eat a colorful variety of plants to ensure you're getting the best nutrients for your body.</span></li></ul></span><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><b><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size:medium;">Healthy Fats</span></span></b></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><span class="Apple-style-span" style="font-size: small;">Get healthy fats from whole plant sources, such as nuts, seeds and avocados. Use high quality, organic oils and </span></span><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><span class="Apple-style-span" style="font-size: small;">eliminate extracted oils and processed fats you consume and cook with.</span></span></div><div><span class="Apple-style-span" style=" color: rgb(51, 51, 51); line-height: 18px; font-family:Georgia, 'Times New Roman', Times, serif;"><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Choose whole foods (nuts, seeds, avocados, olives, coconut) when looking for a micronutrient dense source of healthy fats.</span></li><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Cook and bake with unrefined coconut oil (med- high heat), cold pressed extra virgin olive oil (low-med heat), or real organic butter. </span></li><li style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: small;">Minimize or eliminate extracted oils, trans fats and processed fats (like margarine).</span></li></ul></span></div><div><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div><span class="Apple-style-span" style="color:#660000;"><b><br /></b></span></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com1tag:blogger.com,1999:blog-8060047275384367202.post-70854777767500904002011-03-07T12:46:00.009-06:002011-03-09T18:44:15.338-06:00Incorporating New Recipes<div style="text-align: left;"><b><br /></b></div><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPwRq5uSTSjmb9CmZ9hJ6XVmdRU2AxL2s2h_JMB3Kwelgi9P8HgRT9fO1JlALZcyaisRrrT9hN6v87_Fjrb600i-BMKIZ991ONEBDKPc2qQ7fV0trrXsQOiXx63l7_5hsGhv0YHlFn1Ug/s400/IMG_1738.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5581419978266159122" /><div><br /></div><div><b><span class="Apple-style-span" style="color:#663333;"><span class="Apple-style-span" style="font-size: medium;">Meal Planning Monday</span></span></b></div><div><span class="Apple-style-span" style="font-size:small;"><b></b>Sometimes I feel like I make the same meals over and over. And that is probably true but I also love to try new recipes. This week our </span><i><span class="Apple-style-span" style="font-size:small;">new meal</span></i><span class="Apple-style-span" style="font-size:small;"> is going to be Chicken with Bok Choy and Ginger. It is a variation to a recipe I found in my </span><a href="https://store.maximizedliving.com/Scripts/prodView.asp?idproduct=140"><span class="Apple-style-span" style="font-size:small;">favorite cookbook</span></a><span class="Apple-style-span" style="font-size:small;">. </span></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><span class="Apple-style-span" style="font-size:small;">We usually try one new recipe a week. But before any </span><i><span class="Apple-style-span" style="font-size:small;">new meal</span></i><span class="Apple-style-span" style="font-size:small;"> makes it on to our menu plan it has to pass a couple of questions. </span></div><div><span class="Apple-style-span" style="font-size:small;">1. Is it </span><b><span class="Apple-style-span" style="font-size:small;">nutritious</span></b><span class="Apple-style-span" style="font-size:small;">? (unprocessed, real whole food ingredients)</span></div><div><span class="Apple-style-span" style="font-size:small;">2. Is it </span><b><span class="Apple-style-span" style="font-size:small;">easy</span></b><span class="Apple-style-span" style="font-size:small;"> to prepare and cook?</span></div><div><span class="Apple-style-span" style="font-size:small;">3. Does it sound like something my whole family would </span><b><span class="Apple-style-span" style="font-size:small;">enjoy</span></b><span class="Apple-style-span" style="font-size:small;">?</span></div><div><span class="Apple-style-span" style="font-size:small;">4. Is </span><b><span class="Apple-style-span" style="font-size:small;">my kitchen time</span></b><span class="Apple-style-span" style="font-size:small;"> going to be less than 30 minutes? </span></div><div><span class="Apple-style-span" style="font-size:small;">5. Are the ingredients </span><b><span class="Apple-style-span" style="font-size:small;">budget</span></b><span class="Apple-style-span" style="font-size:small;"> friendly and easy to find?</span></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><span class="Apple-style-span" style="font-size:small;">If I get five answers "YES" then the recipe makes the menu! A "no" to any one of these questions is going to produce frustration during either the shopping, purchasing, preparing, or eating.</span></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><span class="Apple-style-span" style="font-size:small;">Here is a look at our meal plan for this week.</span></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663333;">Monday</span></b>: </span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Ezekiel bread with nut butter and an orange</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- Black bean wrap and rainbow oven fries (sweet potatoes, turnip, asparagus, beets) </span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Chili</span></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663333;">Tuesday</span></b>: </span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Soaked Muesli</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- Chicken salad on lettuce</span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- </span><a href="http://today-bethechange.blogspot.com/2011/02/falafels-and-cucumber-sauce-budget.html"><span class="Apple-style-span" style="font-size:small;">Falafels</span></a><span class="Apple-style-span" style="font-size:small;">, cucumber sauce and spinach salad</span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663333;">Wednesday</span></b>: </span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Smoothie</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- Veggie Fried Rice</span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Chicken with Bok Choy ad Ginger</span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663333;">Thursday</span>: </b></span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Omelets</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- </span><a href="http://today-bethechange.blogspot.com/2010/05/simple-sunday.html"><span class="Apple-style-span" style="font-size:small;">Hummus</span></a><span class="Apple-style-span" style="font-size:small;"> wraps</span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Salmon cakes, sweet potato fries, salad </span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663300;">Friday</span>: </b></span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Smoothie</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- </span><a href="http://today-bethechange.blogspot.com/2011/02/frugal-meatless-dinner.html"><span class="Apple-style-span" style="font-size:small;">Veggie Burgers</span></a></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Mexican Lasagna</span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663300;">Saturday</span>: </b></span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Fruit and soaked museli</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- Turkey wraps</span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Homemade Pizza!!</span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><div><span class="Apple-style-span" style="font-size:small;"><b><span class="Apple-style-span" style="color:#663300;">Sunday</span>: </b></span></div><div><span class="Apple-style-span" style="font-size:small;">Breakfast- Almond Pancakes</span></div><div><span class="Apple-style-span" style="font-size:small;">Lunch- Creamy veggie soup</span></div><div><span class="Apple-style-span" style="font-size:small;">Dinner- Veggie Burgers and roasted broccoli </span></div></div><div><span class="Apple-style-span" style="font-size:small;"><br /></span></div><div><br /></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0tag:blogger.com,1999:blog-8060047275384367202.post-9014211635439570122011-03-02T14:21:00.006-06:002011-03-09T18:42:41.255-06:00Green Eggs and Ham {Natural food coloring}<div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx0-NoPJV2IDpsQ7OgGOYDaHtr5MF0nBNkcSriWRw6NKA_QJuS9CuXNu8_tnu_36G2RoTzqcmXJlsuyLOc4GEOcK-9zWl-wMwOlT8wfg6bmTuB2jp2G9XZ2uJMfJVbvVDJ1OkYjr0LNpo/s400/IMG_2590.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5579582254911352242" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 400px; height: 300px; " /></div><div><div style="text-align: center;"><i><b><span class="Apple-style-span" style="font-style: normal; font-weight: normal; "><span class="Apple-style-span" style="font-size: medium;">Dr. Suess's Birthday!</span></span></b></i></div><div style="text-align: center; "><i><b>Do you like green eggs and ham?</b></i><div style="text-align: center; "><br /></div><div style="text-align: left; ">In honor of Dr. Suess's birthday today, we had Green Eggs and Turkey for lunch. We don't eat pork so I substituted turkey and no one seamed to notice! The green coloring is made out of spinach. It was really easy, and nutritious!</div><div style="text-align: left; "><div><div style="text-align: left; "><br /></div></div><div><b><span class="Apple-style-span" style="color:#663300;"><span class="Apple-style-span" style="font-size: medium;">Green Real Food Coloring</span></span></b></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0x625OoKNhgsgyPSWnig8fEDu3pT3mEb6RHb5Exq52mxU_8oR3Uc7ehpU_nCjcKp4qXBmGHaYgcaurmnkYjWt3o90aZH16R1mShBO7YY4UaSDDbdXJw1Pzt7tvS4ly4QcJCCIKwu3jU/s200/IMG_2584.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5579584342941415890" style="float: right; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 10px; cursor: pointer; width: 200px; height: 150px; " /><div><br /></div><div><span class="Apple-style-span" style="font-size: small;">1 cup spinach</span></div><div><span class="Apple-style-span" style="font-size: small;">water</span></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div><span class="Apple-style-span" style="font-size: small;">I packed the spinach in the bottom of the vita-mix, added 1 tbsp water and turned it on. I did have to add a little more water to get the spinach mixing. Puree.</span></div><div><br /></div><div><div><b><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color:#663300;">Green Eggs and Ham (Turkey)</span></span></b></div><div><br /></div><div><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family:georgia;">I added the spinach puree to 6 beaten eggs. Then cooked just as regular scrambled eggs.</span></span></div><div style="text-align: center; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBOTNhVt3TCy9QSAFo8zgpGc183YXrAHhFxyI2FgAIbtFpQBJowwYsaxWRH15co8fpjMTdnHkKyHshBLMv1VWdUTTs66F8FXisT46M2VW9bf9W6PPrmNwKx3aPawx3GNmHeBnJ4b87Ns/s200/IMG_2583.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5579586209740454034" style="cursor: pointer; width: 200px; height: 150px; " /></div><div><span class="Apple-style-span" style="font-size: small;">For over easy eggs. Carefully separate eggs yokes from the whites. Add the spinach puree to the whites and beat. Pour egg whites, now green, into a hot pan. Then gently add the yokes back into the plan and cook.</span></div></div><div><span class="Apple-style-span" style="font-size: small;"><br /></span></div><div style="text-align: left; "><span class="Apple-style-span" style="font-size: small;">I "marinated" natural, preservative and nitrate free turkey slices in the green real food coloring for about 30 minutes. I heated it and served it warm.</span></div></div></div><div style="text-align: center; "><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWTSb_B0c24ZZcNh42hs8Nv2oC1lgH19pRdxk1v95TH5Pa5F1hSRIgZdITOMhslsUFdFJweOrHXXxzDbJWypcHn5acvdCsIdDVQ5CHrnwzLQlbyaKHV6yTSwYd8D7IGrnERN1_0Ms724g/s200/IMG_2585.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5579586205498485442" style="cursor: pointer; width: 200px; height: 150px; " /></div><br /><div><br /></div></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqa8V1sSVWGmvgm5qf51xZEbQG-OowdPnigeZNF1Vibves1p7kY53YkqZJE8M1Wt1xRnaazMYqFeEUVoZu00fx-pZADE4_ozK2qkhylBHBGffKUsWH2bBUc95ON6x4u8FpbrcxNOqjF20/s1600/IMG_2588.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqa8V1sSVWGmvgm5qf51xZEbQG-OowdPnigeZNF1Vibves1p7kY53YkqZJE8M1Wt1xRnaazMYqFeEUVoZu00fx-pZADE4_ozK2qkhylBHBGffKUsWH2bBUc95ON6x4u8FpbrcxNOqjF20/s400/IMG_2588.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5579587961073323378" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqppINMFfmw53OZyrvijJHXcZ8QbgXKmuscZzkX37e_g99mITvwla9i24PfJDR7gPKVQR1tzmtuag52uvbnlAZw6b4pPe1FgfcNEb5CGPum0YId75GS9wdO4AL3wNKw08k6sVsJroNwwA/s1600/IMG_2593.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqppINMFfmw53OZyrvijJHXcZ8QbgXKmuscZzkX37e_g99mITvwla9i24PfJDR7gPKVQR1tzmtuag52uvbnlAZw6b4pPe1FgfcNEb5CGPum0YId75GS9wdO4AL3wNKw08k6sVsJroNwwA/s400/IMG_2593.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5579587956365114674" /></a><br /><div><div><b><br /></b></div></div>Emilyhttp://www.blogger.com/profile/06352996853443777890noreply@blogger.com0