Holiday Dessert or a Breakfast Meal

The Secret Apple Pie – Zina DiTonno

Shhhh- the secret is no one will know it is not even cooked.  It is a hit - I have taught variations of this to other and at my dinners.  Your secret weapon, a big ziplock bag.  This modified from another great recipe.  Gotten good reviews on this combination.

-- Pie Crust --

·        1 cup walnuts   *

·        1 cups hazelnuts  * 

·        2 cups dates (soak for 10 minutes, save water)

·        Date soak water, start with a teaspoon at a time

Add nuts to food processor, grind up first.  Then add dates and process until it is like a dough consistency, if it does not make a ball, add teaspoons of the date water until it make a ball. Then press into the pie pan.

* if you only have walnut or hazelnuts it will taste great with either.

-- Filling --

·        5 gala apples (or jonagold, or honeycrisp) sliced as thin as possible (I use the food processor with the Julian blade, so much faster.)

·        1/2 c raisins

·        2 tablespoons raw honey

·        1 tablespoon cinnamon

·        1 teaspoon ginger

·        1 teaspoon pumpkin pie spice or all spice

Now, add all to a zip lock bag, seal it, and massage (to break down the apples and infused the spices) for a few minutes until all mixed up and softened. Pour into pie crust.  Serve and watch it disappear.

If you have left overs- you can have it for breakfast the next day, and not feel guilty.

Changing your mood - to caffiene fix or not

Coffee nerves” or “coffee jitters” can occur after 150 mg (1 cup) are ingested, while physiological and psychological dependence can occur at 300 mg/day (just 2 cups of coffee).  Taken from an article hacres.com.     (The other scientific stuff is here if you want to read it.  I wanted to focus on the deeper cause.)

We grab "substances" to change our state... we have had and bad day, stressed out, eaten too much junk, etc.... and our body are crying out for a change.  Do you grab food or stimulants or depressive agents to get thru?  If so, let me challenge you a bit...

We should not be DEPENDENT on anything other than God.  Something to think about... this convicted me to stop caffeinated soda, tea,  and coffee back in the day - because I was dependant on this to function or to feel good in the morning or to get thru something.  Nothing should have a daily hold on my life to make me better, that what God is for.  If I have to have a substance (that can go for alcohol, drugs, stimulants and even sugar and foods) to feel better, then my heart needs a check.  I try now to pray first then deal with it. (For me I would run first, well some would say that was good, and compared to a lot of other behavior that is, but that is my 2nd action. My first should always be prayer.

Did I feel like I was giving up something? No, because I learned it was not good for me.  So how could I feel deprived when it is a toxin?  Would I want to put a poison in my body?

All things are permissible, but NOT all things are beneficial (I Corinthians 10:23).  I know now this is NOT beneficial to my health - spiritually or physically.

Dr Caroline Leaf is a Christian Neuro-scientist and talks about your brain and how your thoughts can create an atmosphere of growth or decay in your body.  So the positiveness  and empowerment of prayer over your thoughts and action, can create the first changes in the chemistry of the body and mind.

For some it is a struggle to give up things that change our brain chemistry. I did it and my husband did it, so I know you can by God's grace. Phil. 4:13 say YOU can do all things thru HIM who gives you strenght. How can you fail with that on your side.

Go forth and conquer!

Do you have any energy left to Workout?

Do you have any energy left to Workout?  This is a common problem ... we are so tired by the time we get to our workouts, it is all we can do to drag ourselves up and get it done or we consign to not doing it at all.  Granted you need downtime about once a week, but the rest of the time it is healthy to get that movement in.

Wouldn't it be great to have the energy to work out ... like the feeling  of "wow i am going to have to work out I have all thie every". part of this is our SAD diet we are on.  We you start to detox your body and eat whole, fresh foods ... your energy gets to the point you have to work out.  That is a much more fun place to be, than having to muster up your willpower.

One more great reason to keep your food like how God wanted us to eat it.  You don't need to spend money on bars that are mostly processed junk anyway.  Whole food energy snacks - are green smoothies (which are especially great for recovery with no fat at this point), coconut water, celery and dates. If you want some higher fat options: almond butter, honey with cinnamon or coconut flakes, or soak some chia seeds in water for a few minutes (at least 10 minutes) add a 1/2 lemon squezzed and raw honey or stevia.

So now you can get up and move!!!!!!!!!

Honey Mustard Dressing Variation

OK my husband told me I had to type this one out....

This went over a salad bed of greens, topped with lightly sauted (coconut oil) asparagus with shredded carrots,mixed with tarragon, mustard. (I will type this out later, I orginally made these carrots as a raw dish, but wasn't crazy about the flavor, so I decdied to saute just a bit, turned it from ok to Yummy.) Grind the fresh black pepper on top.  This dressing would go well on any salad.

Dressing - about a cup, it is not thick like the store kind since it doesnt have fillers. 
1 part raw apple cider vinegar
1 part grapeseed oil (want the neutral flavor)
1 part raw honey
2 parts water
1/8 c. or 2 TBLS of mustard powder (start with this then add to your preference)
1/4 tsp of garlic powder
pinch of sea salt

Mix all together in a small blender (i used the Tribest).  Adjust to preferences.

Zina’s Healthier Ranch – Yummy

OK, I had a request for recipes thru the holidays ... so we will start with a dressing, since that is a great topping for a great salad.  Green Salads are a key foundation to your eating plan.  This is a dressing I made for our DEC 2010 Holiday Appetizer EDU-tainment Dinner.

Zina’s Healthier Ranch – Yummy

·        ½ c Veganaise   (grape seed oil mayo, no dairy, gluten, soy, animal products)

·        1 cup water

·        1 tablespoon Onion powder (better than the granules -gives it that smoky flavor)

·        1 teaspoon garlic powder

·        1 teaspoon parsley

·        ½ teaspoon dill

·        ½ teaspoon paprika

Add all to blender. Blend until smooth. The flavor is good, but for some this might be thin for a dressing, but if to thin for a dip add a tablespoon of psyillum husk or chia seeds. And let set for a few minutes to thicken.

Re-think your lip care

Love that cracked feeling on your lips?  uhhh, not so much... so we reach for some lip balm, and feel that temporary relief.

Lip mostiure or should I say lack of, mostly comes from a state of dehydration - too many cokes and coffee's and no high water content foods or just good ole fashion water.

The best way to help your lips is chug some water.  Then if you need some extra support after a long day in the sun or cold winter day - choose something with OUT pertroleum or mineral oil.  Find a base of coco butter, olive oil, etc...

Want the quick version?  use olive oil or coconut oil right out of your pantry.

No shoes No service!

No shoes No service!   Remember that store sign?  was that for status or hygiene?  are flip flops more hygienic than bare feet?  I don't really know, just asking.

Know when kids are sent shoes overseas? their feet are stronger without the shoes, but somehow squeezing your foot into a pointy object that squishing all your toes together is a status symbol. I wonder how that happened.  I am sure protecting the foot, had something to do with the start of shoes... but also MONEY.  running shoes in the 70's and spiky heels have contributed to all sort of misalignment issues... maybe not right away, but it does catch up to you.

My mom told me not to wear spikes in high school, but i had to look cool - so now i have bunions, very attractive i might add, yeah, not so much.   I used to have to add an extraordinary amount of padding to even wear shoes.

Now since going more minimalist (after your feet and calf muscles build up) my hips are aligned better, my legs and feet feel great, posture is much improved.  it is amazing how we get used to being tilted forward in our shoes.  There are studies about flats and how they hurt your feet.  Here is my theory.  When your foot in stuffed in a shoe it can not spread out and distribute the weight correctly, so yes there is foot pain. if your shoes are too tight, even with flats.  Rigid soles also contribute to the foot not being able to move.

With all that said, we live in a society with shoes - so we have to wear them.   And shoes are the things we should wear, if we need them for more risky activities.

A lot of the foot conditions can be improved by going barefoot google your condition and add barefoot to it.  That is how I found out about how to help alleviate hip/hamstring pain when running.

TIPS to start:

• As soon as you get home, ditch the shoes, your house should be safe to get in some barefoot time. (You might have to rinse them off before bed if your floors are dusty, smile)
• Find some minimalist shoes (especially for winter) to build up your foot muscle. (See link below)
• If you wear heels, stretch out your calf muscles and the edge of a step, at least 30 seconds per leg.
• Use a tennis ball and when standing up, rub your foot along the tennis ball on the floor. This myofacial release feels great afterward and will temporarily relieve tight muscles.

I love the vibrams for working out!  Good and grippy. 

I also made huaraches which I wear around now, where shoes are required. smile. My toes are not cramped up, love the free-ness in the summer.

Search Amazon.com for barefoot shoes

Created Barefoot

Yes I had to say it, CREATED BAREFOOT! I came into the world with bare feet, and won't take my shoes with me when I go!  Smile.   I love what I have learned about being barefoot and wearing minimalist shoes.  I am new to this about a year and a half into it,  I can run with no hip pain now. (Though you have to be super patient with yourself when you first start, or you will have some serious sore muscles in your calves and feet.)

My two cents....
We are all obviously coming from a different place of learning, and mine is a designer, a masterful craftsman, pure genius are the "human" words I can assign to it.  Created!   Though a lot of the science is accurate, like how we are aligned, the way the joints are supposed to absorb shock without padded tennis shoes, way we can be grounded to the earth, etc... I believe we are created this way and in my mind coming from some nothingness, just doesn't compute in my head.  Just like I am sure to someone who believes in evolution thinks I am blind.   I want to be one of those few people who steps outside the box and goes against society by eating whole foods, running and walking naturally, and believing I was designed by someone a lot smarter than I.

 I know I am created special and unique in God's image, so I want to eat God's food.  I did not evolve from a crawling thing, I am designed to stand up and pick an apple off a tree and enjoy it.   I love this fact, that someone designed me!  The more I learn, the more I want to get back to a more natural style of life and enjoy the natural laws that God has put in place for us to have balance, health, and life to share with others.

My  ability to learn was designed by God, the Bible says I have the mind of Christ. It is hard for me to learn about this good stuff and have it all be about evolution. My heart always sinks a bit, so this writing are for those of us who can embrace this lifestyle and know we were created for this.

Proof text: Isaiah 44:24 (a few different versions)
God, your Redeemer, who shaped your life in your mother's womb, says: "I am God. I made all that is. With no help from you I spread out the skies and laid out the earth."

Israel, I am your LORD. I am your source of life, and I have rescued you. I created everything from the sky above to the earth below.

Thus says the LORD, your Redeemer, and the one who formed you from the womb, “I, the LORD, am the maker of all things, Stretching out the heavens by Myself and spreading out the earth all alone,

"Thus saith the LORD, thy redeemer, and he that formed thee from the womb, I [am] the LORD that maketh all [things]; that stretcheth forth the heavens alone; that spreadeth abroad the earth by myself;"

If you have questions about creation www.creationmoments.com  is an awesome scientific resource.

Economic Wellness

I just watched this ... this is the best talk on the economy I have heard.  Part of rebuilding your health, is healing your pocketbook and getting / staying out of debt.  Debt causes stress and can contribute to a decline in your mental, emotional, and physical health.  Also,  we cannot give if we cannot stay above water, giving is a part of health that is vital to our happiness and way of life we should be living.

http://www.thegreatrecovery.com/live


"Broke people can't help others! When you give money you are doing justice." - Dave Ramsey

Freedom

Freedom is here because a group of people loved God and wanted to create a nation under God. For all those who keep it free, honor, love, and respect are yours. Let's get back to why this nation is great - because it was blessed by God.

As you pray for our nation,  pray for the leaders to be removed or redeemed who do not love and honor God.

VFF to V4F Vibram Four Fingers for us with webbed toes

Well there are a few of us with webbed toes that would love to wear the vibram five finger shoes - but we just can't do it.  Huaraches are one way around this, which I have a pair of these too, but for some good gripping action and sports training - nothing beats the VFF.  Below is a quick video on how to modify your VFF to V4F so you can enjoy the experience.  I found a pair at city sports on clearance so I could try this out first.  It worked great, been using them everyday since march when i modified them.  I hope this helps you out. 

Get out and move.

Going "Poo-Less"

OK, if you are wondering what poo-less is that is the art of not using toxic expensive shampoos and conditioners.  Guess what? You don't need them!  It took me a while to get it down, but I have found a good combination.  Hard to write about a few years of testing, but here are the basics.

Basics - Acid and Alkaline balance -  the trick for me was both combinations. Alkaline is great to clean, but you need to follow with an acid rinse to close the hair shaft to make it soft and to tangle less.  I first started with the baking soda and wow did I have a frizz ball for a couple of weeks, it felt like straw, tons of knots...I couldn't take it, so I thought, well that doesn't work for me.  Then I switched to JR Liggetts hair soap (coconut and olive oil based) which was really good... Then I found some other articles about the acid alkaline balance with the hair and tried the baking soda with a vinegar rinse.  That worked great, and my hair does NOT smell like salad, unless I use too much vinegar. ha.  It just smells clean.  Our hair has so many chemicals on it, that was causes that funky smell when your hair is not at its freshest.

When you are first starting out, your hair will feel almost sticky (not really sticky but not sure what word to describe) because of the chemical residues left in your hair - every time you wash you can feel the band of old reside move down your hair couple inches at a time. ( I have long hair so it took about 2 weeks for my hair to feel really clean all the way down, this wont take as long with short hair).  It did not affect the way it looked, just felt odd when the water would hit it. 

Some people might want to start off with a non-toxic brand of shampoo like Aubrey Organics, it is a bit more expensive, but could help with your transition, especially if you feel you have to have all the bubbles to be clean.  JR Liggetts  hair soap is a great way also... because there is not a lot of toxic foamers added, so don't expect a lot of foam, that you really don't need anyway.  Just get the finger by the scale for a good rub.  Bubbles don't necessarily mean clean.

REMEMBER:  you might have to play with ratios and how often,  that work for your hair.
Comnination 1 for oilier hair and summer:
For cleansing:  1 part baking soda, and 4 parts water.  (TIP you can add the baking soda to a small container and fill with shower water, less shocking that way on the scalp.  I mix ahead of time the coolness on my scalp doesn't bother me.) 

For the rinse:  1 part vinegar,  4 parts water.  You might need to adjust for your hair type.  I start at the ends, where I need it most.  You can leave in or rinse.   I hold up my ends and rinse my scalp but leave it in the ends a bit longer.   You can finish your shower, then rinse.  The longer you leave it the softer it will be.  Sometimes I just don't have time to leave it in for 2 minutes, so i just rinse and go. Still works really good. 

Combination 2 for drier hair and winter time: 
Get a jar and add 8 to 10 oz of water, 6 teaspoons of vinegar, 2 teaspoons baking soda, 1 teaspoon of coconut oil (melt if needed, place amount in plastic bag run under hot water, or use warm water -over 80 degrees when mixing this up.).  Shake up in a bottle. Set aside.  Wet your hair first and  scrub your scalp with fingers, then spray to the ends of your hair.  Keep away from scalp if you have oily hair.  Rinse quickly if near the scalp, leave the rest you hair.  That tiny bit (not to much, it will look like you need  a shower) of coconut oil made all the difference on the softness in my hair.  (When you shake this up it will bubble because of the acid and alkaline mixing together.)  Use all the mixture. I don't have to do this every day maybe everyother or every two in the winter.

For me these are really simple and inexpensive.  There are lots of foods (olive oil, coconut oil, avocados, eggs, etc...) and  recipes for your hair that work great as deep conditioners, treatments, etc....  but I am wash and go kinda gal so this is great for me.  For guys, it is super easy since there hair is so short. 

My friend Kim told me about adding a few drops of  lavender oil to water in a spray bottle to freshen up you hair with.  Or sometimes when I used my perfume essential oils I rub a tiny bit on my hand then run your fingers thru you hair. 


If you have questions post them below or shoot me an email, be glad to answer them.

Just say it and be done

This weekend at the farmers market we heard a girl with wisdom beyond her years (or was it?)  A girl about 10 giving wisdom to her Dad (assumption of father since the interaction was so candid)" Just tell her your sorry and apologize."  It was one of those moments, out of the mouths of babes. 

Negative emotions and feelings we hold on to does not allow good growth in our mind, bodies or spirits.  We can cause a host of physical aliments from cancer and disease, to bad attitudes, to damaged spirits.  There are links to disease and organs in the body.  Even the brain (your CPU) creates good or bad cells based on the input - guess what controls your body?

If you cannot apologize yet or you feel you are right (which we all do at times), start praying about it and for the other person.  Bible says to pray for those that hurt you.  OHHH, it is NOT easy, but you will be given the grace to get thru it. When we are all bent out of shape, that is when we need to get on our knees.  No one said it was easy to do the right thing, like eating healthy when you don't want to.  This dimension of a child to see the simplicity of the situation - this we should do.  Being like a child and wanting me, my way, is where we need to be free.  When you start to get free, you can see both sides of the story without having to defend your own self.  You can never know someone elses heart. Only God knows.  Just turn it over to him.  Even if they never respond, just do your part so you can be free.

We make it too complicated, with pride, fear, selfishness, ego, etc...  so we end up letting someone else control how you are going to be, that is bondage.  Be free, apologize or forgive or both, and move on.  So simple, but we get in our own way. Just keep it simple, like a child and just do it for better spiritual, mental, and bodily health but because it is the right thing to do.

What I learned from Laura

I meet Laura today while picking out my produce, and this special girl gave me a complete stranger a hug then asked my name.  I returned the hug, then I asked her name, L-a-u-r-a,  she said.  Then she asked, can I pray for you? She prayed a prayer like this, Dear God may Zina have a nice day here at the store and may you bless her, lead us not into tempetaion, in Jesus Name AMEN.  Then a lady who worked in the store was wearing a name tag that said WENDY - she proceeded to spell her name and said WENDY can i pray for you?  and gave her a hug and she prayed for her the same prayer.  Wendy and I exchanged glances of "is that the sweetest/awesome'est thing you have ever seen?"

It took a special girl not afraid to show God's love to whoever she meet, what a lesson I could learn from her.  She embodied the verse " perfect love cast out fear ".  She was not afraid of what someone would think of her, or what someone would say. 

My prayer for Laura is that she could minister to even those unspecting of her "intent" to pray for them, and she would be protected from nasty people who would try and dampen her spirit.  Thank you Laura for sharing your love and prayers God has given you.

Learning new things

Part of health is learning new things -- engaging your mind, body, and spirit to create some new muscle in your brain and body.   One of the neat things about my profession is you meet and get to train some really neat people who do really neat sports.  One in particular does equestrian riding and is competing.  We are now training and wanted me to learn about the sport.  So off I go to a horse barn learn about riding a horse. WOW, was that a fantastic experience.   And pleasantly surprised that there was not a lot of odor.. if you know what I mean, wink, because you know that is the part that "scared" me the most.  But I digress..  This experience allowed me to be in their shoes to understand what is required, and to incorporate that into the training. No wonder riders legs are so strong, I have a new respect for horseback riders. It also teaches you about good energy being around rather large animals and stretches you in good ways, get me out of my comfort zone.

Go and try something NEW!

Spring Time Glow

Have you noticed? It is spring and the sun is starting to be warmer.  Woo Hoo!  Here are a few thoughts about some recent comments I have been receiving as of late.
Despite the fact I just got a case of Rosaca last year, people have been telling my skin has a glow.  Interesting I thought, since the Rosacea is not attractive.

Then upon closer examination, I have noticed a change in my skin over the last couple of years. Last year I thought it odd I still had a bit of color over the winter. I used to loose all color in the winter and glow in the dark, litereally. I was so white I would get "moon burn". 

But, over the last 2 years I have still kept part of the summer glow look, since switching to a mostly living foods plant based diet and juicing veggies. The Carotenoids are at work in my skin, how neat is that?

Here is a great article I was sent and use it to support "eat your veggies"!  This is another great reason to eat them.

Want a NATURAL TAN?

          (1)                        (2)                        (3)

Notice in the picture taken from  http://www.physorg.com/news/2011-01-greens.html.   While this study describes work in Caucasian faces, the paper also describes a study that suggests this phenomenon may exist across all cultures.

Images show ‘natural’ faces  (1) alongside the differences between the effects of exposure to the sun (2) versus intake of carotenoids (3).  Notice the healthy glow on the last photo (3) from the greens.

Reference:

http://www.physorg.com/news/2011-01-greens.html.   

Really Real Pasta

Here is a food demo we did this weekend at the Living Foods Italian Brunch.

Here is the yummiest pasta ever - and you can eat it guilt free! try it and enjoy.

Shopping list is: Ingredients: 2 zucchini, 4 dates (pitted and soaked), 2 tomatoes, 1 c sundried tomatoes (soaked), 1/4 onion, 1 garlic clove, dash cayenne, 1 TBLS Italian seasoning.

Are you brave enough to try this? 

Green Bananas --- what do you do with them?

Do you have a bunch of green bananas that just didn't quite ripen in the cooler winter months? I don't eat a lot of cooked food anymore, but in times like this, I won't waste whole food so here is my story of what happen recently and here is what I learned ...

Green bananas are still a starch and taste nasty raw... hard, pasty, and leave that film in your mouth if you have even tried to eat one. In places where bananas grow abundantly they are used cooked as a starch, like we use potatoes. So I thought I would try that. It worked great, and they have a neutral starch taste.

Here are some tricks I have learned:

1. wash your green banana, don't peel, cut off the top and bottom, then slit 2 sides with a knife.
2. prepare your pot with enough water to cover the bananas and a bit of oil. don't forget the oil, this will keep the oils from the green skin from sticking to the sides of the pot
3. put your green bananas peel and all in the pot
4. bring to boil, the cover and simmer for about 20 minutes
5. drain the water, rinse, and cool down until you can handle them safely and not burn yourself
6. peel them, save the banana part, discard skins (or save for compost)
7. now use them like potatoes
8. for recipes - use the green bananas warm, once you cool them in the refrig. they do tend to harden a bit. you can re-soften by reheating them in a bit of water.

Creamy green banana leek soup (serves 2 meal, 4 to 6 sides)

• 4 green bananas (prepared as above)
• 3 leeks cleaned, thinly sliced, lightly steamed
• 16 oz of orgainc no salt veggie broth or water
• 2 TBLS extra virgin olive oil (EVO)
• 1/4 c. pine nuts ( more if you like)
• fresh ground black pepper

Optional: sea salt  to taste, organic seasonings, or garlic

Add all bananas, EVO,  and 1/2 of leeks to blender, blend until smooth.  Pour into bowls.  Divide remaining leeks to each bowl, sprinkle with pine nuts and fresh ground black pepper.
Even good chilled a few hours later, and even better a day later.

Pure Joy

It is pure joy when people taste living food (after being a skeptic) and just are blown away at how great it tastes, and how they feel after eating it.

It is pure joy when people make small changes it their health and feel the difference to keep them focused straight ahead.

It is pure joy to see people living to their full God-given potential.

It is pure joy to have a husband who is a team player.

It is pure joy to help someone a meet a fitness goal!

It is pure joy to watch someone make great lifestyle choices to recover from preventable cancer.

It is pure joy to say - go and work at your passion, and it won't be work.

Yummiest 7 Minutes Ever...

Here is a clip from my Green Smoothie Detox Class. 

Recipe is taken from my book God it's Good! 

Green Smoothies

In light of my Saturday class here are some highlights from my green smoothie detox booklet.

Green smoothies - boost immune system, add more energy, regulate digestion, fewer sugar/salt cravings, fewer mood swings, lose weight, help the skin become radiant, stabilize blood sugars, hair and nails grow faster, balances ph,  adds -- minerals vitamins micronutrients antioxidants chlorophyll amino acids fiber to your diet, and did you know they can double as a meal?  And yes,  they are budget friendly.   Yes they even help to rebuild the body from cigarette damage and alcohol abuse and the help create and alkaline environment for healthy cell to grow (disease loves the acidic environment).

As for sports, green smoothies can increase your sports performance, with quality hydration and electrolyte replacement, balance blood sugar,  long burn energy, and faster recovery.

Smoothie basics

• Keep it simple, think Fruits and Greens for optimal digestion. 
• Try to get greens organic, not only for pesticides, but for higher mineral content because the soil is better.  But any greens is better than no greens at all.
• Add just enough water to make it blend.
• Chew your smoothie instead of chugging.  Saliva in your mouth with help to start digesting it right away.  And that wonderful green nutrients can start to be absorbed right away even right under your tongue.
• Any blender will work, just have to cut up pieces smaller and add them in in batches, then just let it run a bit longer.
• When you first start out, you will tend to a sweeter smoothie.  That’s fine, it is better to have a sweet green smoothie than none at all.  As your taste buds adjust you will naturally cut back on the sweetness.
• Smoothies are so good you can drink them by themselves – best to do that for assimilation – probably going to be full anyway.
• Use a different type of greens everyday to balance the minerals and amino acids.
• Fresh is always best, but they will keep for 2 to 3 days in the refrigerator. 
• General rule of thumb (though they both have both vitamins and minerals). Think fruit for vitamins and greens for minerals and protein.
• Add a couple dates in the winter time if the fruit isn’t as ripe.
• Make your own smoothie
• Beautiful thing about smoothies is it is not an exact science. Have some fun with your own combinations.  (see above for the flavors of greens)
• You don’t need to add anything else but fruit and greens. You will have plenty of protein. No need to add a bunch of processed pasteurized milks, yogurt, other additives, sugar, salt, etc…

Super-Duper Quick & Easy

Benefits of the baby greens, is you get a lot of variety in one shot.

• 4 bananas (with beauty spots)  / 3 for women
• 3 to 4 handfuls of pre-wash baby greens or ½ bag pre-washed spinach
• water

Estimated cost:

Organic bananas 29 ¢ each (Trader Joes) x 4 = $ 1.16

Organic greens $1.25  (Costco)

Total:  $2.36

 
Optional:

• ½ inch piece of ginger

Make your own guidelines:

• 50 to 60 percent fruit
• 40 to 50 percent greens
• 1 cup of water (just to get the blender moving, add more if needed)
• If you want it creamier, add 1 or 2 bananas or ½ to 1 avocado

 Add to the blender.  Enjoy.


Cost savings (see above)

Everyone says.. OMGosh it is soooooooo expensive?  I would like to challenge that !  How did spending 3 dollars for greens get expensive when you spend that much on fake butter, dressings, and boxed cereal with no nutrition...  how did eating and drinking alcohol out get cheaper... how did fancy coffee and smoking get cheaper.... how did missing tons of work being sick get cheaper... how did spending a ton on money on doctors, medications (prescription and non-prescription), hospitals get cheaper .... how did having a preventable disease get cheaper...

Also, did you know the healthier you eat the less you eat? 

'Z' Better Butter Substitute

Need a better butter substitute with great healthy fats? (Recipe below.)

Coconut Oil - had plant based fatty acids (lauric acid, also found in breast milk) which are good for the body it many ways such as: weight loss, energy, cholesterol levels, immune function, kidney relief issues, metabolism, digestion, skin, hair, nails, etc.. and it also contains anti fungal (use it on your toes for athlete foot), antibacterial, antimicrobial, antioxidant properties. Even saturated plant based fats do not raise cholesterol levels like the saturated animal fats.

Flax Seed Oil - Can any one say, Omega 3's ? Well it actually has omega 3, 6, and 9. Brain food and reducing inflammation are at the top of the list. We can also add that it helps to lower cholesterol, stimulate brown fat cells, eyesight, liver function, skin issues, arthritis, etc..

Extra Virgin Olive Oil (EVO)- is a heart super-food and there are lower rates of diabetes, heart disease, colon cancer, asthma, atherosclerosis, etc.. with those consuming EVO. Polyphenols are also responsible for the heart benefits, anti-flammatory, antibiotic, and anticoagulant properties. (Add EVO to some butter and let it set for a while. Come back and see how the butter is broken down - kinda what it does in your body to help break down cholesterol.)

I took all of these great fats and made this....

'Z' Better Butter Substitute

• 1/2 c coconut oil
• 2 tablespoons of flax seed oil
• 1 tablespoon of extra virgin olive oil
• 1/8 c water (add more if needed for desired creaminess)
• 1/2 t sea salt
• 1/2 t lemon juice or apple cider vinegar
• 1/2 t honey

Blend together in a small blender. Store in a glass jar, refrigerate or freeze. Spread and use like you would butter.

Options: leave out the honey if you want it less sweet. If you are used to salted add a pinch more sea salt.

Here are some great brands of these oils.  The flavors are great.  Barleans is the freshest  tasting flax seed oil.

  

Food and Finances

Our church is hosting Financial Peace University and I started realizing that living responsibly is definitely as much a part of wellness as it is a part of financial peace.  Being a good steward and manager applies to all areas of our lives.  Granted, it may be easier to tackle one area at a time, but they both need to be tackled.  Knowing about your money is a key to wellness and de-stressing your life.  Health and money are the top stressors in most people's life. 

So what in the world do food and finances have in common?  There was a study I read a while ago that showed those who were disciplined in their lifestyle choices were also more likely to be in less debt.  How cool is that?  We can use all the tools we learn in one area of our life to blend over and help other areas of our life.  Being in bondage to someone else with money is similar to being in bondage to unhealthy impulses and food cravings.  Bondage is bondage and education (truth) along with smart choices (obedience) will set us free.

It seems when your body is balanced you make better decisions about money.  When you are eating poorly, you spend more on unhealthy comfort foods, spend more on eating out because you are being a bit lazy to fix anything, spend more on convenience, which in turn leads you to spend more on drugs, prescriptions, Doctor visits, Dentists, etc...  and later on that can turn chronic as in disease and hospital stays.  What if you could stay healthier and save that money?

When you are on a plan for money you probably have a plan for grocery spending, which will help you limit the amount of impulse spending and eating.  Trying to fill the emotional void we feel or the hole in our heart with food or things is not the right answer for our health and well being.  If you think you deserve this treat or thing - think again.  This starts to encourage unhealthy patterns in our life.  Think of all the bribes we give ourselves and our kids.  If you want a reward for reaching a goal, that is something you have purposefully determined is good, not the random - "I have had a bad day (everyday) and need something to cheer me up".  If I remember correctly, that is what prayer is for, to help us in our need and be thankful for what we have.

So, I encourage you to learn about food and finances.  If is seems intimidating, the best way to get over that is learn about what you fear.  Find a program, read a book, talk to someone who has mastered this. 

I am so glad I TOOK the opportunity to take these courses.  They changed my thoughts about what is mine, ahhhh, nothing is!  This really changes your decisions when you begin realizing everything you are given is from God and you are to take good care of it, i.e. money, possessions and your body.  All are gifts from God.

A couple of my favorite financial programs that I have been involved with:

• Crown Financial Ministries
• Dave Ramsey Financial Peace University  

Philippians 4:13 - I can do all things thru him who strengthens me.

Go forth and conquer, there are no more excuses.

Let me know if I can help you on your health journey!

Here are links for great financial books:
  

God it's Good! Food we were meant to eat.

Get Started with Whole Foods


Yes, there are foods that we were meant to eat.  Check out Genesis 1:29, Clean Laws in Leviticus, Daniel's famous fast, and what Jesus ate.  God made the life giving foods we were supposed to eat, not man-made foods.

This book puts together some whole foods in an easy tasty way.  Did  I mention easy?  It will help you transition from a SAD way of eating to more whole life giving food.

If you want to get started on some healthier eating - try this for starters.  One recipe a day for 30 days.  Secret confession, I did not ever fix food before I learned about all of this so if I can do it, I know you can too. 

Here is a recipe to try:

• 3 bananas
• 3 dates or 1 tablespoon of raw honey or both if you like it sweet
• 1/2 lemon, juiced (more if you like it more lemony)

Add all to food processor until smooth.  Enjoy the fresh lemon pudding.

Did you know lemons help to detox your liver?

Everyday Celebrations

Everyday is a celebration to be alive, and I am truly thankful for that.  Whether you are celebrating your life or someone else's, it is important to remember how you celebrate.  Celebrations can include lots of people, friends, family, and sometimes people you don't know.  And of course, there is a lot of yummy celebration food and drink, laughs, and everyone leaves feeling a bit more connected.  This is a great part of life to embrace, especially our relationships with others.

But what might not be so great is to have this kind of food everyday/every meal.  This is what the Standard American Diet (SAD) has become.... celebration foods every day.  In America today, our rate of obesity and preventable disease has skyrocketed.  We spend a huge amount of money spent on healthcare.

Here is something I heard recently (obviously I did not live back then, but it seems to make sense). Back in the older days gone by the celebration dinners and foods took place only a few times a year when the common people got together for celebrating.   The more well off people who could afford such foods on a regular basis decided this would be a yummy way to eat, everyday and potentially every meal.  The preventable sickness, started creeping in. It is probably a good thing the rich who ate this way could afford a doctor, cause now they were needing more and more of these services.  The common folk who ate more simply most of the time were a lot leaner and healthier.  Even in the Bible, when the Israelites followed what God decreed, they would not have the diseases of the Egyptians. (Exodus 15:26)
Have you ever noticed the pictures of the old Kings and Queens?  Kinda resembles us today ...

Proverbs 23:1 - 3  - When you sit to dine with a ruler,  note well what is before you, and put a knife to your throat if you are given to gluttony. Do not crave his delicacies, for that food is deceptive.

It is good to celebrate our relationships everyday, encourage and affirm those in our life, and be connected to them.    But we shouldn't celebrate with heavy, rich, comfort foods everyday or in a lot of cases every meal.  This will lead to the preventable diseases of Kings and Queens.

So 'lettuce' eat more simply day to day. (I couldn't resist. smile.)

Starting the New Year - Motivation

Starting off this New Year is a day a lot of people will resolve to make better choices.  It really seems to work great for a few days .... How do you keep your momentum going? 

Motivation seems to come easily, but it is consistency that is hard to maintain.  Let's break it down a bit. Human behavior will always seek pleasure and/or run from pain.  So if you can take the time to look at your goals, identify which parts will cause you pleasure or pain - after you achieve or don't achieve that goal.  You will find this to be very enlightening and it will give you a powerful tool to stay on track.

If you make choices that do not move you towards your goal - think about the pain or pleasure associated with each choice that caused you to make a decision.

Here's an example:
You are hungry and make that not so good choice of fast food.  Now ask yourself, What was the pain and pleasure of that choice?  Some examples might be:

• Pain of taking the time to prepare something healthy for myself
• Pain of headache and withdrawal if you don’t have food right now
• Pleasure of immediate gratification of satisfying your cravings

If you understand the pain, and pleasure behind your choices, you will be empowered to make better choices the next time: 

• If it was the pain of fixing something, then you know to bring a healthy snack with you
• If it was the pleasure of satisfying a craving and avoiding the pain of headache and withdrawal from a toxic food, then you know you need to change what you are eating that causes the headache.

The same rule applies with exercise - What causes pain and/or pleasure when you choose to exercise or not?

Using this tool, helps me make better choices about food, exercise, my life --  if I know why or what my choices will do to me or not do for me.  This will also help establish the consistency in your choices.

Be sure to set reachable goals. If you set a goal and don't know how to get there, ASK.  Let me know how I can help you reach levels of God given health.

Happy New Year and may God bless your efforts for healthy choices this year.
Zina