New Year… New You!
How are you coming along with your “New Year Resolutions”? Especially the ones you made regarding eating healthier, taking better care of your body and adopting an exercise program?
How would you like to, not only lose weight, but build a healthier body? It’s easier to stay healthy when your environment is healthy. So… where do you start? How do you create a body that’s healthy from the inside-out?
Time for a change
Over the holiday season, my mother and I both gained between 8 to 10 pounds! We gave ourselves the month of January to get back on track. Mom has had better results than I have over the past weeks, as I had several after-holiday gatherings. I still have 5 more pounds to go!
I’ve been told, “The hardest part about doing anything… is getting started”. Once you get started, a game plan will help you stick to your goals and will help you to achieve them. Everyone’s goals are different; some may want to shed those last stubborn 10 pounds. Others may want to reduce the amount of animal protein and dairy consumed, and for some it may be a complete lifestyle change.
Whatever your goal, stick to it and you will achieve it!
Allow yourself time, as it could take weeks, months or even years to see the results of the goals you have laid out for yourself. Regardless of how long it takes, remind yourself, “All things are possible.” I did not say easy – I said, “Possible”.
Did you know it takes 21 days to form a habit? We hope to empower you with the knowledge and support you need to establish a new habit.
We have some healthful tips and great tasting recipes to burn fat and build muscle.
I am glad we are on this journey together!
Editor of Our Community Kitchen
Real Food (vs Dead Food) Makes you Thin and Healthy!
What is “real” food? Real food gives life and has the right balance of vitamins and nutrients. There’s a misconception that if you eat less you will lose more weight. The fact is, if you eat more real food, you will lose more weight.
Real foods are:
- whole grains
- wild caught fish
Dead foods lack nutrients and enzymes and have no real flavor, so chemicals are used to enhance flavor and as preservatives. These are examples of dead foods:
- processed foods
- refined sugar
- red meat
- extra salt
The Thin Commandments
- Eat nutrient rich “real” whole foods vs dead foods.
- Eliminate or reduce refined sugar.
- Use olive oil or coconut oil instead of animal fats.
- Stay clear of additives and preservatives.
- Remove butter, heavy cream and margarine from your cooking.
- Practice “light” cooking: Brush oil onto non-stick pans for sauteing.
- Choose steaming and braising to preserve vitamins and your figure.
- Eat foods with zero fat like legumes, fresh fruits, and whole grains (rice, pasta, bread, muesli.)
- Eliminate consumption of processed meats likes sausage or bacon.
- Get enough vitamin C – the body uses it to break down fat.
- Take ionic minerals.
- Be conscious of the vital nutrients that burn fat – Calcium, magnesium, chromium, iodine, selenium and B vitamins.
- Never skip a meal! If you don’t have time to make a full meal, mix up a protein shake.
- Don’t eat after 7pm.
- Exercise a minimum of 30 minutes a day.
The body responds best when you nurture it from the inside out. That means some of us may need to give our body supplements and minerals to assist with the sluggish liver or the confused thyroid. If either of these are impaired, it is difficult (it is impossible) to lose weight.
It is equally true that without enough Vitamin D in our system we cannot lose weight or build muscle. Your body will feel better through proper nutrition, daily supplements and exercise.
If you haven’t yet started… think about tomorrow being the first day of the new you! We can do it… together! We can enjoy a new beginning one bite at a time.
My Plan of Action
I followed our Detox Program for 14 days to help me get rid of the nasty sugar and starch cravings I developed over the 6 week food binge. During that time I lost 4 pounds.
Here’s the program I followed:
|First thing in the morning, I had the juice of 1/2 lemon squeezed into 8oz of water and drink. This helps to flush the liver.
Large Strawberry and Banana Fruit Smoothie (with a combined 2 cups of fruit)
Be creative and experiment with fruits that are in-season, such as, apple, banana, blueberries, strawberries, peaches, mango, pineapple, kiwi, pear, cherries.
You can make your own “Green Juice”. With fresh-n-simple organic ingredients: spinach, romaine hearts, kale, alfalfa sprouts, carrots with tops, broccoli, parsley, cucumbers, celery, kiwi, ginger, lemon, white grapes, granny smith apples and grape tomatoes.
Naked Juice Green Machine is a good choice (in a pinch), it may be less expensive than making your own, depending on the season and where you live.
Mid-afternoon snack -
An hour or so after dinner (always before 7pm) I would have:
I kept a large glass of pure water with three drops Life Transfusion Liquid Minerals and one-half teaspoon cayenne pepper powder at my bedside to drink during the night.
I followed this program religiously for 14 days. It was amazing how good I felt! My system and palate were totally cleansed!
After I finished the cleanse, I started using the Weight Loss Trio, eating sensibly, taking supplements and exercising daily.
Here is my post-cleanse routine:
|First thing in the morning-
1/2 lemon with 8 oz warm filtered water
Supplements – (you may need to add others based on your own personal protocol)
Before Breakfast -
Pineapple Mango Banana Smoothie (with a handful of Kale)
12 oz. of filtered water
1/2 tsp. of Life Transfusion Liquid Minerals
1/2 cup frozen pineapple
1/2 cup frozen mango
1 medium banana
1 scoop of Protein Plus Superfood
handful of Kale
dash of cinnamon
dash of nutmeg
dash of vanilla
I put all of this in the blender, and voila! Breakfast is served.
I eat this throughout the morning until two hours before lunch.
1 cup of grapes
1/2 cup of blueberries
4-6 strawberries (cut up)
1 cup of pineapple (chopped)
**You can also toast some coconut (about 1/2 cup) on a baking sheet for about 10 minutes at 375 degrees (until golden brown) and sprinkle on top.
Pamela’s Favorite Oatmeal
1/2 cup steel oats
2 cups boiling water
1/2 tsp.maple syrup
dash of cinnamon
dash of nutmeg
dash of vanilla
Fresh fruit to taste: strawberries, blueberries, bananas and/or apple.
1. Prepare oats according to package instructions.
2. Add cinnamon and nutmeg.
3.Drizzle with syrup and vanilla.
4. Top with fresh fruit.
5. Sprinkle with hemp seed, chia seed and toasted coconut.
Portobello Burger with Dijon Sauce
1 portobello mushroom cap
1 tsp. Nayonnaise Veganaise. mayo substitute)
1/4 tsp. Dijon Mustard
1/2 tsp. capers, rinsed
Tomato slice and lettuce (optional)
1 whole grain bun (of your choice)
1. Preheat grill or a grill pan over a medium high heat (or use a Foreman grill).
2. Gently clean the Portobello cap with a damp cloth.
3. Grill the cap approximately 3 minutes on each side.
4. Mix the mayonnaise substitute of choice, mustard and capers to make the Dijon Sauce.
5. Place lettuce,tomato and mushroom and sauce on bun.
*You can also add a couple of slices of Daiya wedge cheese.
Creamy Broccoli Soup
4 Tablespoons Earth Balance
2 cups yellow onions, finely chopped
1/2 cup shallots, minced
3 cups vegetable broth plus more as needed
1 medium potato, peeled and diced
4 cups of broccoli, chopped stems and florets
1 cup of soy or coconut milk cream, SO DELICIOUS
Salt and freshly ground black pepper to taste
1. In a large pot, melt the margarine over medium heat.
2. Add onions and shallots and cook until tender and translucent, about 10 to 15 minutes.
3. Add 2 cups of vegetable broth and potatoes.
4. Bring to a boil, then reduce heat and simmer until potatoes are tender, about 15 to 20 minutes.
5. Add broccoli and continue to cook for additional 5 to 7 minutes.
6. Remove from heat and pour soup through a strainer, reserving liquid.
7. In a blender or food processor, puree solid mixture, adding liquid a little at a time to reach your desired consistency.
8. Put puree back in pot and return to stove, on very low heat.
9. Add cream and more broth for smooth texture. Season with salt and pepper.
*You can add less cream and more broth if you prefer a lighter consistency.
Robust Rice & Rye
2 cups brown rice
1 cup kale, finely chopped
1 cup rye berries
1/2 onion, chopped
3 cups water
1 cup green beans
3 cups vegetable broth
1/2 cup water
2 small carrots, chopped
1 celery stalk, chopped
Bragg Liquid Aminos (season to taste)
1. In a large saucepan, mix brown rice, rye, 3 cups of water, vegetable broth, carrots, celery, kale and onion. Bring to a boil. Lower heat and simmer 20 to 25 minutes until rice and rye are tender and have absorbed liquid.
2. In a small saucepan, bring green beans and 1/2 cup of water to a boil. Cook for 2 minutes and drain.
3. Combine rice and rye with green beans and season with Bragg Liquid Aminos
*Serve with Salad and homemade dressing.
Salad with Dressing
1 teaspoon of olive oil
1 teaspoon balsamic, white or red wine vinegar
1 teaspoon Dijon mustard
2 cups mixed greens
1/2 tomato, sliced
1/2 cucumber, sliced
In a medium bowl whisk together oil, vinegar and mustard. Add greens, tomato and cucumber and toss.
Do you have specific questions about getting started, cooking or preparing plant strong meals? Have a favorite recipe you would like to makeover?
Email us your recipe and the story of your journey. We will be happy to help you create your own healthier dishes. Your recipe and story may be printed in a future newsletter for everyone to enjoy.
Until we eat again!