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    • Favorite fall Soups!

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    •  9/28/2012 4:47:10 PM
    •  Its getting close to that time of year when only a bowl of soup can warm you right up!  We love making soups. We have created downloadable soup book especially for you! 


      Take a peek at out Latest creation Whole Food Mommies FAVORITE soups! 



      One of my favorites for this time of year:


      BUTTERNUT SQUASH and CARROT SOUP

      1 butternut squash

      2 small onions

      1 head of garlic

      1 lb of baby carrots

      2 stalks of celery

      water

      2 TBS of bouillon paste

       

      Cut the squash in half and quarter the onions. Arrange on a cookie sheet and drizzle with olive oil.

      Cut off one end of the garlic (just so you can see the cloves and wrap the garlic in tinfoil and put on pan also.  Bake at 400 degrees for 1 hour and 15 minutes.

      Meanwhile in a large part cover the carrots and celery with water (about 2 and a half cup).  Bring to a boil and cook for until carrots are tender.  When the squash is finished cooking, remove the seeds and scoop the rest into the soup.  Add the onions and squeeze about half of the garlic into the pot.  Add the bouillon.  Allow the soup to simmer for about 20 minutes.  Then pour the soup in "batches" into a food processor until smooth and creamy.  Return to pot to keep it warm.  I was amazed at how tasty a soup made of basically just vegetables could be this tasty.  If you have some picky eaters in the house you can always add, cream or cream cheese to the soup.

       

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    • "Chicken" salad lettuce wrap

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    •  9/22/2012 3:06:07 PM
    •      

                 This is a great transition recipe. If you are just starting out on your plant-based diet journey, there are a lot of fake meat options that help with the transition. I do not recommend making them a part if your everyday meal plans, but there are days when they come in handy.  Also if are going to use fake meats, it is still good to read the labels. There are some that are better than others. However we must remember that they are still processed foods. (make it part of  your 10%)

       

       

       

      "Chicken" Salad Lettuce Wrap

       

       

      Ingredients:

      1 package of Quorn brand chick'n patties (4 fake chicken patties) cooked according to directions

      2 whole dill pickles

      1 celery stick

      1 apple (of your choice)

      1 can of chickpeas rinsed and drained or 1 1/2 cups dried  chickpeas soaked overnight

      1-2 TBSP veganaise 

      1/2 TBSP  mustard (your favorite flavor)

      salt and pepper to taste

      8-10 romaine lettuce leaves


      Directions: After the patties are done cooking, let them cool while chopping the pickles, celery stick, and apple. Chop the patties into small cubes and mix together in a medium size bowl with all the other ingredients. (except the leaves). Scoop about 1/2-3/4 cup on mix onto a leaf and enjoy. I serve  mine with some hummus and veggies.

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    • Brain Foods (Alzheimer's)

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    •  9/17/2012 10:57:06 PM
    •  I wanted to share some notes I took from a lecture I attended by Dr Neal Barnard.

       

      Did you know there really is such a thing as Brain Foods? There have been several studies done to show us what foods help and what foods can hurt the function of our brains! Alzheimer's is becoming more prevalent every year. There was a study called the Chicago Health and Aging Project where they followed 1341 adults around 50 years of age. They followed them for 21 years and found that the higher intake of trans fats (increased cholesterol) the higher risk for Alzheimer's! The toxins from the foods we eat actually cause what is called Amyloid plaques they disrupts the connections in the brain. The study also showed the difference in risk based on the daily intake of saturated fats, the higher saturated fats = higher risks for Alzheimer's. 

       

      So what is the solution if you want to have a healthy brain?

       

       No bad fats- avoid processed food (trans fats) and cholesterol from animal products

      Knock out free radicals- eat foods full of antioxidants to help minimize damage from free radicals

      exercise your brain- read, do math puzzles, take an online class, keep you brain working, challenge it with memorization games etc.

       

      What foods can you eat to give you that extra boost of brain POWER?

       

      BROCCOLI!!  (leafy greens, walnuts, flax and chia seeds are just a few)

       

      This super food is great source of, get this, omega 3 fats! (about 8%) It is also a powerful antioxidant. 

       

      Just some fun and eye opening insight on the brain. I know there are a lot of people who can look at their family and see their risk for Alzheimer's because of genetics, but I here to shout from the roof tops, GENES ARE NOT OUR FATE, WE HAVE A CHOICE!!   Nutrition plays a huge role in how we feel and what diseases can and will affect our bodies. We can do our part by feeling and caring for them the best we know how today. We can always improve, keep learning and exercising that brain!

       

      Love and Broccoli

       

      Loni

      Newbie Mommy

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    • Smoothies vs Juicing?

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    •  9/7/2012 10:24:04 PM
    •  Hi All,


       I am afraid I caused a stir with my Juice Post last week. I just wanted to clear things up. I recommend juicing for the high nutrients and the major alkalizing effect it has on the body. Our body is constantly striving to balance it's pH levels. Everything we put into our body will affect that. Dairy and animal protein have a very acidic effect vs greens and citrus fruits (lemons) that have an alkalizing effect. When our body is on an alkaline state, it is hard for any disease to thrive. You can assist your body in maintaining this state by eating clean, plant based whole foods.  The downside of juicing is the lack of fiber in the juice. If you are juicing  lot of fruit, it can spike your blood sugar and increase your cravings for sugary foods, so be careful.  The best ratio when juicing is 3-1, three veggies to one fruit if needed. I posted my favorite recipe last week. You can find that here.  You will notice in the recipe that is is A LOT of food, that is another great highlight for juicing. The recipe I posted fill a 32oz jar and should be consumed rather quickly. Also note, it is very good to "chew" your juice in order to activate the enzymes in your mouth that allow for maximun absorption of nutrients. Phew, I think that's all. I hope you are not feeling overwhelmed!


      Now onto smoothies, if you have been following us for a while, you know I am a smoothie LOVER. I make them daily. My kids love them. Smoothies are by far the easiest way to get my kiddos to consume spinach, flax seeds, and/or chia seeds. Smoothies are so great for breakfast or an after school snack. They are easy to whip up and can be a great source of fiber, good carbs, protein, and  loads of other powerful nutrients. There are so many combos that can be put together. Kids can create their own. They are a fun way to get the kids involved and an easy stepping stone in the process of transitioning kids to a healthier lifestyle. They are a staple in all of our homes. We have several recipes if you search "smoothie" in our search bar,  but my absolute favorite still remains:


      The Classic GREEN SMOOTHIE (click here for recipe)

       


      So the question of the hour (the one I asked Kris Carr last year!): Which is better for you?


      The answer is not so scientific: Whichever one you or your family likes best! They both have great benefits and are great for you! And quite frankly, if your dilema is which is better for you, then my friend, you are on the right path!!


      Now my final remarks. I just want to say after reading emails from some of our readers this past week, YOU GUYS ARE AWESOME!!!!


      Please pause for a moment and take a big deep breath, hold it.... now exhale! Phew, pat yourself on the back. You want better for yourself and your family and you are doing it!! WAY TO GO!!



      Okay cheerleader Loni is going to bed! :)


      Serious LOADS of love to all of you!!


      ~Loni

      Newbie Mommy

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    • GUEST POST: How Gardening Could Save Our Kids

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    •  9/4/2012 1:51:39 PM

    • How Gardening Could Save Our Kids

       

      The USDA recommends that children eat at least 7 servings of fresh fruits and vegetables every single day. But the startling facts are that on any given day, 50% of children in America don't eat even a single fresh fruit or vegetable! And us adults aren't doing much better - we eat only 3 servings of fruits and veggies a day on average.

      It's all the more scary when you look at childhood obesity, skyrocketing death rates in children from cancer, and young kids suffering from chronic diseases only previously seen in adults like Adult Onset Diabetes (Type II Diabetes) and chronic autoimmune disorders. We need to help our kids make healthier food choices!

      What better way to help our kids than to help them grow a garden? It could be the start of something life changing for them - and for all of us.

      Starting a family garden can also help with food safety and food security. We've all heard of the recalls and deaths from salmonella, e. coli and other food poisoning breakouts. It's much safer to grow our food at home! And it could also help provide more food security for us as a nation - because nothing is more secure than a local family garden (unless the deer or rabbits get to it!).

      Imagine how our children's health and future would change if everyone had a small family garden or community garden!

       

      No Room For A Garden

      For those of you who don't have room to start a garden, maybe you live in a big city or a tiny apartment, there's new hope for you too! There are now home garden kits using hydroponics or aeroponics that can grow an enormous amount of fresh produce in a very small space.

      These vertical growing home aeroponics systems can often fit 20-30 plants that grow without any soil - which means no weeding or hard maintenance. They can grow indoors, outdoors and even on rooftops. All you have to do for maintenance is refill the water tank and nutrient solution every other week or so. Not only that, but you can also grow 2-3x faster in aeroponics kits which means you can harvest your food much faster. Growing aeroponically also reduces water use by as much as 90% - so it's a perfect green solution for anyone living in a city with no land for gardening.

      Most kits are small so your young children will be able to reach the plants, help you start seedlings, and even harvest the fresh fruits and vegetables right from the vertical garden! Most kits run $500-$600 and many families find that they end up saving more money on their grocery bills thanks to the abundance of fresh produce from the garden.

      So now there's no excuse! Whether you want to garden outside, indoors or on your rooftop, the sky is the limit when it comes to starting a family garden.

      This article written by Tom Corson-Knowles, founder of Authentic Health Coaching. Tom blogs regularly about nutrition,  healthy eating, and growing your own fresh organic food at www.TomCorsonKnowles.com/blog 

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    • A little wake up call for me!

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    •  9/4/2012 1:09:22 PM
    •  Sometimes I take my health for granted, in fact I think that is something we all do from time to time. We pay for our health insurance just in case something major to happens and we get on our merry way. 

       

         I had the opportunity to attend an event and talk with a few experts at PCRM. It rocked my world just a little. I talked about my cancer gene (BRCA1) and asked questions with a big grin, feeling overly confident in my current eating habits. I was taken back by the response. They of course praised my lifestyle change, encouraged me to continue, and reminded of all the scientific evidence that backs my current path. Then that comment " ...BUT, there is no guarantee...." I instantly remembered my chat with Dr T Colin Campbell, when he said something very similar. It just popped my bubble and knocked me off my high horse. Reality is, I still have this gene and I don't eat perfect everyday. It was a good wake up call for me to get back in gear and really take a look at what healthy eating is for me, how it can, and will keep me healthy if I do it properly. I feel like I have been more vegan than plant-based lately, that is where I falter. Being vegan is easy, eating plants and greens at every meal takes effort and planning when you have a family. I somehow how forgot and I am grateful for those little moments that sort of scare me back into reality. I know not all our readers have a predisposed condition, but we are all susceptible  to different diseases or conditions. We have the power to take charge and control most of the factors that will effect our future health. For now, that is what gives me hope and power to move forward everyday. 

       

      I am constantly striving for better. My inspiration comes from all around me, but the one person that gives me the most hope for health is Kris Carr! She has taken control of her health, she is almost 10 years living with cancer that was suppose to take her life. She lives vibrantly each day and accomplishes more than most people I know. I had the chance to hear her speak and  have an intimate dinner with her and Maintenance Mommy last year. She is a walking inspiration, she motivated us to share our site with everyone and spread the love. For those of you that don't know her, she is a big juicer. She has a green juice every day keeping her body as close to an alkaline state as possible. Disease/Cancer cannot survive in an alkaline environment. On the other hand disease THRIVES in an acidic environment. We get to choose the foods we eat which affect the alkalinity or acidity in our bodies. We know that plants, especially green ones have an extremely alkalizing affect. 


      My plan and one that I highly recommend to you whether you have a health condition or not, daily JUICE!  I am not talking fruit juice from the grocery store. Genuine home made green veggie juice is the key! 

      My morning recipe:


      1 bunch of kale, stem removed for easier juicing

      4 large carrots

      3 large celery sticks

      1 lemon, remove peel if its not organic

      1/2 bunch parsley

      1/2 inch piece of fresh ginger root, start with a small chunk and add more if desired, it has a very strong flavor and can ruin the flavor.

      1 large cucumber


      Place in your juicer in the order listed for best results, feel free to add more veggies, try to stay away from fruit (a small tart green apple if needed). Its always best to have your cucumber last to push through all the juice. 


      Sip slowly and enjoy! (chew it if you can!)



       

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