Going Dairy-Free - Making the Transition

My friend asked me if I could tell her more about what made the transition to Dairy-free eating easier for me. I thought - that needs to be a blog post. Dairy free is really awesome, and I feel so much better than I used to, and now I know how to eat without dairy which is quite a feat! It's been over a year, and I love it! Here are some of my favorite substitutes:

Milk: 

Almond Milk is my favorite for anything that is not savory. We like regular Almond Milk the bast for cereal, they also have unsweetened and vanilla. (actually they make lots of flavors, but those are the ones we stick to. Almond milk also has 50% MORE CALCIUM than dairy milk! Cool :)

Soy Milk is excellent for savory things. We always get plain because we are not big fans of vanilla soy milk. So we get plain and use it to make sauces (cashew cream), and to cook any savory dishes with. I actually mix half soy milk and half almond milk into my breakfast muesli because Soy milk is full of PROTEIN (and Almond milk doesn't have much protein.

Butter:

Avocado: Avocado is nature's butter. It is full of healthy fats. I love to make avocado toast with a spritz of lime or lemon juice and some salt and pepper for a savory snack. You can slather it on bread to eat with your dinner, and you won't miss the butter or the cholesterol!

Coconut Oil: I really like using coconut oil for baking (if I want to use oil instead of applesauce),

Olive Oil: This is a given substitute, but you would be surprised at far a little bit of olive oil can go!

Margarine: We very rarely use margarine. But if ever we do, we like to get Earth Balance. (I still want to do more research about margarine)

Cheese:

Avocado: I love to put avocado on my sandwiches, salads, soups, really anything that I used to put cheese on. It has truly been a saving grace and has eased my transition to dairy-free. People think avocados are expensive, but if you consider how much cheese costs, and how much healthier avocados are, it's not so bad. Costco sells very good ones in bags that are usually 6 for 5.

Hummus: I also put hummus on sandwiches, use it (with some soy milk to thin it out) as salad dressing with some herbs, put it in soups to make them creamier, dip veggies in it. The sky is the limit! I also use it to make delicious pizza. Slather the pizza crust in hummus, and then cover the hummus with pizza sauce, then add your toppings. There is no greasiness about it, but you still get to enjoy the deliciousness of pizza! (especially it you add avocado after you bake it). You can get hummus from the store (Costco sells a big tub for $5), or you can make your own. Here's my homemade recipe.

 

Nuts: Nuts have kept my diet full of enough healthy fats, and much more good nutrition than I used to have when I ate dairy. Cashews are a go-to in our house. We make cashew cream all the time. They make an excellent cream sauce:

-Soak 1/2 cup cashews in water overnight, drain and rinse

- add 1/2 cup of plain non-dairy milk, blend on high until very smooth

You can make your own sour cream with cashews (add a bit of lemon juice, salt and apple cidar vinegar), and also sweet creams for desserts (add some lemon juice and maple syrup), etc.

Nutritional Yeast: This is has nutty cheesy flavor, and I put it in everything I can. Here is a good explanation of Nutritional Yeast, what it is, why you should use it, and how to use it.

There are many more things I would like to say about eating dairy free, but those will have to come later.

But here are a few of my very favorite cookbooks and blogs that have helped me out a lot!

The Colorful Kitchen

Oh She Glows - she also has an amazing cookbook!!

Peas and Thank You - This cookbook helped me a lot to make the transition, although it has more processed vegan food than I would like, so I often alter the recipes:

Why Juice?

Sometimes people ask me, "Why do you juice?" What's the point? Aren't you just losing all the fiber? Wouldn't it be better to put in a smoothie?"

Here are some of my answers: On most days, my husband, 2 year old son and I drink a juice that consists of Kale, Chard, Bok Choy, Celery, Carrots, Lemon, Ginger, Cilantro, Apple and Pear. (That is just one example of a juice we drank this week). 

It is so delicious that my son immediately chugs 10-12 ounces of it. There is no way I could get him to eat a whole leaf of raw kale a day. His little mouth couldn't chew it, and if you put all this in a smoothie it would be so thick and filling that you wouldn't be able to drink it all down with out a fight and possibly some major bloating....

People ask me why not just put it in a salad or a smoothie; the answer is that I just wouldn't. I wouldn't consume that many vegetables or even that much fruit in one day, let alone a sitting. 

The benefits are that I am arming myself and my family with all of the nutrients from these veggies and fruits in a way that our bodies can absorb them right away, and they can heal us and keep us healthy and strong. Our diet is so full of fiber that we are doing just fine on that account. We do drink smoothies often (and they usually have veggies too), but we can't drink as much in a smoothie. And it's winter time, and I'm too cold to want many frozen drinks!! Brrrr. Juice is just what I need.

Learn more about juicing here: http://www.rebootwithjoe.com/

Stay tuned! I am working on a post all about Wheatgrass Juice! How to grow it, and juice it :)

Exotic fruits and veggies

I love buying and trying new and exotic fruits and veggies I've never tried before. This week we got a star fruit. It was beautiful, but unfortunately not very tastey. I wonder if that is because it was picked unripe, covered in wax and shipped across the world... Probably. 

I think I remember having one in Guatemala, and it was yummy.

Put On My "Stress is My Friend" Glasses

I watched my first "TED Talk" How to Make Stress Your Friend (I know! It's amazing that I haven't watched any before now. But I'm ok with that). This was the video, and I am SO glad I watched it. She talks about her findings being "new research" and yes, perhaps this is the first academic research conducted in this way, but these studies just scientifically prove many of the concepts I've been taught my whole life. For example, our prophet, Thomas S. Monson just spoke again about how reaching out to others blesses not only them but especially us. "Love - The Essence of the Gospel"

But I had not thought of it before in connection to my stress response, so I am very thankful for that new perspective. I have also been taught through the gospel that the way we see the world and what happens to us will largely determine our happiness. For example, in The Book of Mormon, Nephi and his family went on a very difficult journey in the wilderness. They left their home and their possessions, following a commandment of God, in search of a promised land, the new world (before Jerusalem will be destroyed around 600BC). They were travelling in the wilderness 8 years. It was a long an hard journey. They went hungry, had family strife, had children in the wilderness, had no place to call home.

Nephi doesn't pretend that it was easy. He attests that, "we had suffered many ^aafflictions and much difficulty, yea, even so much that we cannot write them all,"

Yet, Nephi had an attitude of gratitude. He knew that stress/trials/afflictions were a part of life, our mortal journey, and he didn't see those experiences as the enemy, but as an opportunity to see the hand of God in his life, and to develop and progress. He says,"

"And we did travel and ^awade through much affliction in the wilderness; and our ^bwomen did bear children in the wilderness.
 2 And so great were the ^ablessings of the Lord upon us, that while we did live upon ^braw ^cmeat in the wilderness, our women did give plenty of suck for their children, and were strong, yea, even like unto the men; and they began to bear their journeyings without murmurings. And thus we see that the commandments of God must be fulfilled. And if it so be that the children of men keep the commandments of God he doth nourish them, and ^astrengthen them, and provide means whereby they can accomplish the thing which he has commanded them; wherefore, he did ^bprovide means for us while we did sojourn in the wilderness.... [and] we were exceedingly rejoiced... "

(1 Nephi 17 Italics added)

Nephi chose to be Grateful in Any Circumstances But his older brothers, Laman and Lemuel, see their journey and all their trials as the worst ever. They saw everything with a mental filter of negativity which magnified all their sufferings. They say,

"20 And thou art like unto our father, led away by the foolish^aimaginations of his heart; yea, he hath led us out of the land of Jerusalem, and we have wandered in the wilderness for these many years; and our women have toiled, being big with child; and they have borne children in the wilderness and suffered all things, save it were death; and it would have been better that they had died before they came out of Jerusalem than to have suffered these afflictions.

 21 Behold, these many years we have suffered in the wilderness, which time we might have enjoyed our possessions and the land of our inheritance; yea, and we might have been happy."

(1 Nephi 17 Italics added)

Who sounds like they were more happy? I'm going to pick Nephi. He took the same journey as his brothers, but yet because he saw his journey differently and remembered his purpose for taking his journey, he made the stress his friend. He let it help him grow. He saw it as a blessing. I want to be like him. I will try to be like him. I'm not perfect, but the cool thing is, neither was he! Yet he chose happiness, and so can I.

It's all about our perspective. Which glasses will you choose to see out of? I am going to choose the "Stress is My Friend" glasses.

Break Free from the Past

I watched this video today about how The Atonement can Clean, Reclaim and Sanctify Our Lives. I don't think I'm digging up past things that I've done wrong as much as my subconscious is digging up or holding onto things that have happened to me in the past that have hurt. They hurt "real bad." But it's been a long time, and I need them not to hurt me anymore. I have pretty severe anxiety. I'm working through that with kind and loving people who I know God has guided me to. 

I know God has helped and healed me many times from the very things that still scare and hurt me now. I know that I need to let them stay in the past, and I need to enjoy my life as it is now, and not be afraid that the past will repeat itself or that something even worse could happen. It's debilitating. As I talked out my deepest fears with my wonderful counselor this week, she taught me that these thoughts, these deepest fears that are haunting me are really physically and emotionally and mentally hurting myself as if these terrible things were actually happening to me because my brain doesn't know the difference! That was a revelation. And I think....I know she's right. It hurts me like it's actually happening. Our imaginations are very powerful, and I want to channel that very creative imagination of mine into things that feel great, not tragic or disastrous. So, I'm breaking-free! I'm starting right now! Will this be an instantaneous transformation? No. I know that, and I won't be disappointed if it takes a long time, or if I have to do it again and again. Life is about learning. It's about the journey. Want to come with me? Let's leave the past in the past, and break-free, live in the present. Enjoy the present, and while looking toward a bright future, focusing on the here and now.

http://www.pinchmeliving.com/

---

I went to the pool to start my membership today. I'll still have a once a week PT appt. with my orthopedic therapist, but I can go to the pool on my own whenever I like now. It felt really good to push my limits in a good way. I did a 50 min. workout in the pool. I was able to do 10 min. straight water jogging this time I want to increase my time by at least a minute each time I go. I'm very thankful to be at this point, and that I'm learning in so many ways.

Choose Peaceful Response, Not Painful Reaction

This is something I'm working on. I'm on the step of recognizing triggers, and trying to widen the gap between them and my reaction so that I can choose a peaceful response. It is going to take a while, but I'm thankful that I am already more aware, and I know it is helping me and will bless my life in the future as well.

Nourishing, Life Affirming Rituals

I really hope you will take that time to watch this video. It really supports what I'm trying to do and helps put it in perspective what benefits are available to all of by taking care of ourselves. I feel that doing these uplifting and nourishing rituals that Bernadette talks about are helping me to get my life in balance and in control, and I want to keep it that way; not just to get me out of a rut but to keep myself living at the level that I want to.

I'm taking B's advice and writing down my list of rituals that nourish and uplift me, that I know are important to me; those things that make all the difference in my day.

Prayer (morning and night, a frequently throughout the day, and constantly with a prayer in my heart)
Daily Devotional (whether that is reading (studying) or listening to the scriptures, or the words of living prophets and apostles in general conference talks or the Ensign. - sometimes as a mother of a toddler, I have to listen rather than read to prevent tantrums and keep the peace)
Meditation and Guided Imagery
Positive Affirmations (listening to them and saying them)
Yoga
Swimming
WheatGrass Juice first thing
Fresh Veggie/Fruit Juice in the morning
Green Smoothies
Being Quiet in Nature
Journaling/Blogging

I am sure I could add more to my list, but these are the main ones that really come to mind that do me good. What are your nourishing rituals?

Helpful, Healing Meditations

Here is a playlist of the Most Helpful Meditations I've found on You Tube, and I'll also include them separately below.

This one is excellent one to do after your morning prayer. (or anytime during the day - not at bed time)

Guided Morning Meditation 

This one would also be great for the morning (or anytime during the day - not at bed time). It would be a very good one to do in the middle of the day too. If it's warm enough, you could go recline in your car during a break and take 15 minutes to clear your mind and reset your thoughts for a super positive uplift.

Positive Meditation Uplift Your Emotions

These next two are the best ones I've found on Youtube to do in your bed right before you go to sleep. (You can also do them during the day, but I think it's best to lay down to do them.) They help me quiet my mind and send a calm restful feeling throughout my body. 

Guided Light Meditation for Beginners

and

Healing Light Energy, Full Body Scan Guided Meditation

This is the meditation that Angie Holpuch supports most. My homework for a few weeks was to do this once during the day and once at night. It was very helpful to get my mind and body to relax (although she's a bit mono-tone and the music isn't my favorite) - still a great tool though!

Physiological Quieting

and this is a CD that I HIGHLY recommend. I found this even before my diagnosis, and it was the first thing that truly started to shift my mindset and help me relax and calm my mind and body. Seriously, this is the best $9 I've ever spent on Amazon!

Stress Relief: Deep Relaxation Exercises

You can also get the individual tracks at the link above, and if you are interested in that, these are the ones I'd recommend in order of helpfulness for me for certain times:

Before bed/while falling asleep:

Flowing Comfort

Progressive Relaxation

Relaxing Restful Breathing

Guided Imagery - Floating Through Colors

Autogenics

As a rejuvination/de-stresser/energizer mid-day:

Power Nap

Guided Imagery - Inner Energy

Relaxing Restful Breathing

As an Emotional Reset:

Guided Imagery - Inner Wisdom

As you can tell though, I recommend getting the whole album. Why not? It's only as much as a Chipotle Rice Bowl with a Side of Guacamole and Chips, and we could all give that up once for relaxation, calm and a good night's sleep :)

I hope that all/any of this could be helpful to you. Please feel free to share with anyone you think it could help.

I Strive to Be Healthy by… Young Adults Ways to Strive to Be Healthy

I Strive to Be Healthy by…  From the March Issue of the Ensign Magazine. Click on the Title for the full article and more info.

Here young adults share their patterns of healthy living based on teachings from the Word of Wisdom, from other scriptures, and from our latter-day prophets. How have these teachings blessed your life? These young adults bear testimony that as we learn and honor these teachings for healthy living, we will receive the promised blessings.

Establishing Good Sleeping Habits

In today’s world, addictive substances are sometimes viewed as a way to deal with pressures and stresses. In addition, many drink coffee because they feel they need extra energy. Because my mother taught me the importance of good sleeping habits, I know that these additional substances aren’t necessary; adequate rest is a much more effective solution (see D&C 88:124). When I get a good night’s sleep, I have more energy for the day. I am better able to handle the stresses of life, my mind enjoys increased clarity, and I am better able to work under pressure.

Anthony Castillo, Florida, USA

Enjoying Mountain Biking

Being healthy and living the Word of Wisdom (see D&C 89) are not merely about staying away from coffee, tea, tobacco, alcohol, and harmful drugs; good health is also about fueling my body with good things and wisely engaging in activities that will enable me to function optimally. I am passionate about mountain biking. By maintaining my physical and spiritual health, I can pursue my passion and know that I will be blessed with strength and endurance.

Brock Dunlap, Texas, USA

Gardening

We learn from the scriptures that the soul has two parts: body and spirit (see D&C 88:15). Gardening is a healthy hobby that nourishes both. It’s hard work; it would be so much easier to run to the store to pick up my veggies and herbs. However, the benefits of gardening go far beyond having access to healthy food. I love the moments of focused meditation that come along with working in a garden. It is a time that I can clear my mind of distractions and focus on the task at hand. Also, gardening is a way for me to gain momentum for living a healthy lifestyle. When I garden, I find that I’m more aware of what I’m eating throughout the day and that I’m more inclined to exercise. It is truly energizing. And when I treat my body well, my spirit benefits also. I feel closer to Heavenly Father and know that I’m becoming the soul he wants me to be.

Laura Gauthier, Illinois, USA

Drinking Green Smoothies

For a long time it was difficult for me to get any fruits and vegetables into my diet because of some serious food allergies. I could hardly eat more than four blueberries at a time without feeling ill. When I discovered green smoothies, everything changed. At first my body struggled, but over time my allergies diminished substantially and I became full of energy. I love creating new smoothies, and I try to put the most nutrient-dense and colorful fruits and vegetables into them: kale, Swiss chard, spinach, lime, peaches, mango, strawberries, coconut, and so on. I am grateful for the Word of Wisdom and for the blessings I’ve received as I’ve incorporated its principles into my life.

Tara Walker, Idaho, USA

Seeking to Reach My Potential

Being diligent in both exercising and eating right has helped me realize how blessed I am to have a healthy body and how important it is to take care of it. I want to be able to live a long, healthy life. I want to be in the best physical, mental, and spiritual condition I can be for as long as possible so I can reach my full potential on earth. I think that is one of the reasons why our Heavenly Father gave us teachings in the scriptures and from living prophets about how to stay healthy—so we will be able to do what we came to earth to do and to carry out His will.

Allyson Macy, Utah, USA

Exercising Often

For me, exercise is one of the best ways to rejuvenate my body and my mind. When I get carried away thinking about problems and questions that I have, it is exercise that helps me see things more clearly. I don’t always run or lift weights; sometimes I just go for a walk. It’s interesting that after exerting energy to exercise, I always have more energy and feel more alert. When I get in a routine and exercise regularly, I have a happier outlook on life. I know that the Lord has given us a stewardship over our bodies. Exercise is one way that we can show Him that we are grateful for the blessing of a mortal body.

Ryan Brown, Michigan, USA

Appreciating Both Body and Spirit

I know that the Word of Wisdom is a true code of health for both our spirits and our bodies. As I have learned more about how to eat well, exercise, and seek balance in other aspects of my life, I have gained a deeper understanding of the sacred relationship between our bodies and our spirits. I have learned to respect my mortal body and be grateful for it, no matter what is going on in my life. My testimony of the importance of good health has been reinforced through teachings in the Doctrine and Covenants and teachings from our living prophets. I know we are blessed when we seek to follow these teachings and live them fully.

Christine Baird, Texas, USA

Focusing on the Blessings

My favorite blessing promised in the Word of Wisdom is that we can “find wisdom and great treasures of knowledge, even hidden treasures” (D&C 89:19). For a long time, this was a very abstract phrase to me. But now I understand that this promise includes improved self-discipline and self-control. We gain greater power to exercise our agency because our minds are clearer, our bodies are stronger, and our hearts are at peace. As I live the Word of Wisdom and maintain a healthy lifestyle, I find that the Lord more readily answers my prayers for health, peace, and joy.

Linda Flores, Washington, D.C., USA

Teachings for healthy living: 1 Corinthians 3:16–17; 6:19–20; Doctrine and Covenants 59:16–20; 88:124; 89; Boyd K. Packer, “Ye Are the Temple of God,” Ensign, Nov. 2000, 72–74

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John's Favorite Green Smoothie

Most people are surprised when I tell them what John eats/drinks. They tell me that in a few years all he'll eat is macaroni and cheese, chicken nuggets and french fries. I absolutely (and respectfully) disagree. I feel we have a wonderful opportunity to train John's taste buds now so that he can taste the natural goodness and flavors of real food and learn to love them. And he does! This is one of his favorite smoothies. He often drinks 8-10 ounces in one sitting. (And John had just woken up in these pictures from a nap cut short by teething pain. Those darn molars! When are they just going to get here and stop hurting my little boy and keeping us all from sleeping!? Well, at lease John has his green smoothie to console him)

John's Green Smoothie
Serves 2-3

Ingredients:
- 1 apple, cored and quartered
- 2 large carrots, chopped into 2 inch pieces (or 8-10 baby carrots)
- 2 stalks celery, chopped into 2 inch pieces
- 1/2 (or a whole) lemon, rind cut off or peeled
- 1/2 a banana
- 1 cup pineapple (fresh or frozen) 
- 1/2 cup strawberries (fresh or frozen)
- 3 large handfuls organic spinach (3-4 packed cups)
- 1 Tb honey
- 2 Tb ground flax seed
- 1 1/2 cups water

Directions:
1. Thoroughly wash all veggies and fruits.
2. Blend all ingredients in a high-powered blender (Vitamix, Blendtec, Ninja, etc.)

Tips:
- Drink this in a glass jar with a bendy straw. it's just the best way. Really. It is.
- In the summer, I like to use all frozen fruit (except apple and lemon). Sometimes we freeze our own, sometimes we buy it frozen.

So tell me...What DO you eat?

The other day, when we were at a social event (I had eaten beforehand), someone noticed I wasn't eating the fried chicken finger, wings, pizza covered in cheese and meat, iceberg salad with pink tomatoes and cheese, and cookies made with sugar, butter, white flour and eggs. She asked me if she could make me a plate, and I politely declined which led into a discussion of my food choices. "So tell me...What do you eat?" was her question. I wanted to reply, "Well, sit down. How much time do you have?" It's a tough question, one that isn't easy to come a with a succinct comprehensible response. It's a little easier to explain what I don't eat than what I do eat.

Dairy - never
Fast Foods - not if I can help it
Processed Foods - not usually
Meat and Eggs - Very seldom and with certain criteria

Whenever I say the word vegan, I know many equate this to mean "hippie." Although I do some similar things to all out 'vegans,' I believe that God put animals here for our use, and that we should treat them kindly and well and use them when we need to and with prudence and thanksgiving. This is the health code I am trying to live by according to how I feel the Lord is leading me to understand it for my own life and circumstance: The Word of Wisdom 

I like to call myself a "NUTRITARIAN." I try to eat food for it's nutritional content instead of  "just because it tastes good." I eat a lot of the things most people I know eat, I just try to make them from scratch using different ingredients like vegetables, fruits, whole grains, nuts and seeds. I make pizza, burgers, soups, chili and a whole lot of salads. I eat cereal, fruit/veggie juice. I snack on energy bites and air popped popcorn. Very occasionally, maybe twice a month I'll eat a free range, organic, well fed, well treated piece of meat or an egg of similar background that we can find at our local farmers market. I drink smoothies and shakes. Sometimes, when the situation makes it necessary, I will deviate from my normal diet, but I try to get back into the swing of it as soon as I can.

Pic from http://cosmomomwithatwistoflyme.com/2012/04/13/wheatgrass-kale-spinach-and-celery-juice/

And then there are a couple things that I do that most people don't, and that many people might even think is a bit crazy. I sprout, plant and grow wheatgrass and then I juice it and drink it. It isn't easy, but yes I drink it. (and Seth and John drink it too! :)  "Wheatgrass juice is an effective healer because it contains chlorophyll, all minerals known to man, and vitamins A, B-complex, C, E, and K. Wheatgrass is extremely rich in protein, and contains 17 amino acids, the building blocks of protein." http://www.annwigmore.org/living_foods.html

And if you'd like to know more about what I eat, just keep reading! :)

Pear Pecan Salad with Creamy Balsamic Dressing

We got a crate of pears from Costco, trying to add more variety of fruits to our normal ones we always eat. They were getting a bit mushy, as you can tell from my photos... try making this salad before your pears are this soft. But, mushy or not, I needed to find a way to use these pears, and here it is! Unfortunately, I forgot to add the red onion to the salad before we ate it!! It was buried in the overstuffed cave that is my fridge. That was what was missing, so don't skip it! This salad is gourmet.

The night we ate this salad, I had also made a huge pot of soup and worked an 8 hour shift for my job while trying to care for a clingy baby who isn't happy that I'm weaning him. I know it may have been a bit crazy and overdoing it, but I had all this food in my kitchen that needed to be used! And I wanted to create a delicious and nutritious meal for my family. Then, right before Seth came home, I talked with someone who was quite angry. I let their anger rub off on me. Then I was telling Seth how this person took their anger out on me, and during dinner I took my anger out on him. I was exhausted and over stretched, and I behaved inexcusably. I am ashamed of it.

You know that phrase, "What your kids really want for dinner is you." That works with husbands too I think. And "When Mama is happy, everybody is happy." It works the other way around as well, "When Mama is unhappy, everybody is unhappy."  I am sure that Seth would have preferred a happy, loving wife who's glad to see him, who speaks a comforting word, and eat peanut butter sandwiches, apples and popcorn for dinner than a grumpy, overextended, resentful wife who's worked too hard preparing a gourmet meal that we eat in a stony silence. Even John, though 15 months old can tell when Mama ain't happy.

Let that be a lesson to me. I am going to try to be more balanced in my expectations for myself, and therefore help myself be less overwhelmed. Even though I want to prepare excellent meals for my family, help with our income, talk with people that I love on the phone, I need to keep my priorities straight and slow down. So, on a day that you aren't overbooked, try this gourmet pear salad and serve it up with heaping spoonfuls of love.

Serves 4-6
Pear Pecan Salad
Ingredients:
- 2 heads Romaine, washed and chopped
- 3 large handfuls organic spinach, washed and torn
- 1 cup cauliflower, washed and chopped (or shredded carrots)
- 1/3 cup craisins (or raisins)
- 2 Tb. raw pumpkin seeds (or sunflower seeds)
- 1/2 cup raw pecans, chopped
- 1/4 cup red onion, diced or sliced
- 1 cup whole wheat croutons (this is a good recipe, I just don't use the cheese)
- 1 avocado, diced
- 2 slightly firm pears, diced or sliced
- 2 Tb. lemon juice
Directions:
1. Combine all ingredients except pear, avocado, and lemon juice in a large salad bowl.
2. Drizzle lemon juice over pear and avocado and then add them to the salad.

Tip: If you want to have left overs (this is a pretty large salad), then keep pear, avocado, croutons and onion separate to be added to individual salads.

Creamy Balsamic Dressing
Ingredients:
- 1/2 cup Balsamic Vinaigrette (You can make your own or use store bought)
- 2 Tb. Veganaise or light mayonnaise
- 2 Tb. lemon juice
- 1/2 tsp. dry stevia or 1 Tb. sugar
Directions:
1. Combine all ingredients in a dressing cruise (or other container), and pour over salad unless you plan on leftovers. If you want leftovers, dress individual salads.

 Tip: Serve with a warm grain dish (rice, quinoa, couscous, etc.) to make it a meal

Fresh Tomato Soup from Your Garden

Since our tomato plants really started producing, we've been enjoying delicious fresh tomato soup. One of my past favorite lunches was a grilled cheese sandwich with tomato soup (from a can - concentrate). I can tell you right now that this recipe is 10 times better than what you can get out of a can! And I don't eat butter or cheese any more, but I do eat hummus, and it is delicious. Instead of making a grilled cheese sandwich, make a much healthier, grilled hummus panini (add any veggies you like, mushrooms, onions, spinach, bell peppers, artichokes, etc) and enjoy it with your amazing tomato soup!

How to Make Fresh Tomato Soup

Image from http://www.formerchef.com/2009/08/02/how-to-make-fresh-tomato-soup/

Tips:
- I think this recipe calls for too much salt, so use vegetable salt and/or decrease the amount "to taste"
- I also add 1/4 cup of nutritional yeast to add some B Vitamins (especially for those who are vegan, this is important because it is one of the only sources of B12 not found in animal products), and it has a nice nutty, "cheesy" flavor
- Sometimes I add a red bell pepper
- Really, don't add the sugar until the very end, and add "to taste"
- If you don't have tomatoes in your garden, buy some from your local farmer's market. You can half the recipe if you don't want to buy that much.

Health - Provident Living on the Mormon Channel

I just listened to this:
http://www.mormonchannel.org/provident-living/health

on the Mormon Channel.  I have to listen to this episode again to be sure, but I really think I agree with everything they said! That is pretty amazing when it comes to people talking about health.

Seriously, you'll want to listen to it too! It's so awesome! I have some serious goals for sleeping better (going to bed before 10:00pm), de-stressing and not over working (more yoga, relaxation and moderate exercise), writing down what I am thankful for every day, and drinking more water (paying attention and drinking some whenever I am thirsty).

I am thankful for the good that technology can bring into my life if I use it the right way. I am thankful for the people who work so hard to give us helpful things to listen to on the Mormon Channel. I am thankful for my calling in my ward as Provident Living Specialist.

Nutty for No-Bake Energy Bites!

So, our friends/neighbors, Beth and Bob Winder introduced us to No-Bake Energy Bites. I am sorry to say that it has taken me this long to try and make them, and they are so easy and delicious! I looked them up on line and found a million recipes for them. They are very versatile. This is my rendition of them.

Taking care of John all day and working often as well makes me hard pressed to have time to eat 7 meals a day, Usually I try to fit in 4, 3 is not enough. But when I am in between meals, I often just need a boost. Something that is not full of high-fructose corn syrup, sugar, oil and preservatives...Something healthy and filling and hearty with a whole bunch of calories. This is an excellent answer! Just don't eat too many! - Good luck with that.

No-Bake Energy Bites

Ingredients:
- 1/3 Honey or Agave
- 2/3 - 3/4 c. natural nut butter (peanut, almond, etc.)
- 2 tsp. vanilla
- 1 c. oats
- 1/2 c. ground flax seed
- 1 c. unsweetened coconut
- 1/3 c. vegan mini-chocolate chips
- 1/4 c. finely chopped raw nuts (walnuts, almonds, pecans, etc.)
- 1/8-1-4 c.ground chia seeds
Optional:
- 1/4 c. raisins or craisins
- 2 TB. sunflower seeds
- 1/4 tsp. cinnamon

Instructions:
1. Add all the gooey ingredients and stir.
2. Add all the rest and stir until mixed.
3. Chill in fridge for 30 min.(if you can wait that long!)
4. Roll into balls and enjoy!
5. Place in a tupperware in layers separated with parchment paper.
6. Store in the freezer.

Tip:
- As long as you have oats, honey/agave, vanilla, flax and nut butter, basically all the other ingredients can be switched out with other ones. Be creative!
- If adding more dry ingredients, add more nut butter 1 TB at a time.
- Instead of chocolate chips, use a Tablespoon of cocoa powder.

Shaker Square Farmer's Market

Today we had such a fun family outing! We went, for the first time (that is tragic since we've been here 5 years!), to Shaker Square Farmer's Market. It was everything I had hoped and more! It is from 8:00am-12:00pm every Saturday. They even go indoors in the winter and sell meat (that has been free-range and humanely grown) and eggs, syrup, honey, bread, and whatever produce they have available.

Photo by Patrick Shepard http://www.northunionfarmersmarket.org/markets/shaker.html

We bought tomatoes (ours aren't ripe yet because we planted late), romaine, green and red lettuce, a leek, 2 beautiful bunches of kale, cauliflower, cucumber (ours will be ready in a week though! I'm excited!), corn, green beans, whole wheat pita bread, and apples. All food we normally buy that is over priced and not very flavorful. I loved it!
-And it's great that you can buy small amounts or large amounts of whatever you want.
-And it's fun to see all the people there doing their part to help their bodies, local farming and the earth in general.
-Going to the farmer's market helped me feel less pressure to grow more things in my already overwhelming garden this year, because they have it all there!
I was so sad we bought a whole bunch of onions at Dave's last week...not next time! The onions were gorgeous at the farmer's market.
-And I'm not the best organic gardener yet. These people are experts!
-And the produce hasn't been covered in nasty wax (to preserve it for shipping and sitting in the grocery store) that we have to work so hard to get off.
-We used to do City Fresh - a co-op where you pay the week before and go pick up the produce they have available once a week. The problem is, we would always get so much kohl-rabi, bok-choy, and banana peppers. I did not know what on earth to do with these things! I have since learned that City Fresh gets their produce from what the Farmer's Market on Saturday couldn't sell. No wonder! I prefer choosing my own that the farmer's market. Yay! (But City Fresh is still better than eating romaine lettuce from LA, California that has come all the way across the country and is already turning bad...)

Here are the links to find out more about our Market.
Shaker Square Farmer's Market
What's In Season in Ohio
Farmer's Market Recipes
10 Reasons to Eat Local

1. Fresh Flavors and Taste - the produce is even better than whole foods! We at some lettuce, tomato and leeks that we bought today, and it was like I had never tasted these delicious foods before!
2. Healthy Lifestyle
3. "Just Picked" Nutrient-Dense Produce - this food has not been shipped all the way across the country, or the world!, to get to us. It was grown right here near us. And so much of it is organic! And it's less money than whole foods even! We filled our fridge, and only spent $40.
4. Local bakers, food purveyors, and artists
5. Support small farms - I would much rather put money in their pockets than the huge companies that are promoting the ruin the environment.
6. Fresh pesticide-free flowers
7. Seasonal eating* - One of my goals is to eat more food in season. It is much more natural and healthy.
8. Connecting with your farmer, the source of your food - it was cool to see the people who grew these things, and to see the pride they take in their product. 
9. Local acclimatized nursery plants
10. Pasture-raised eggs and meat - If we do eat meat, I would much rather buy it from these people who care for their animals. And you know that it's fresh and healthy, and didn't sit on a truck for days, or in a fridge for weeks or months.

Photo by Patrick Shepard http://www.northunionfarmersmarket.org/markets/shaker.html

As members of The Church of Jesus Christ of Latter-day Saints, we have a health code called, The Word of Wisdom in one of our scriptures called the Doctrine and Covenants. It helps us know what we should not put in our bodies, and I've found that people usually emphasize that part. But there is so much more to be learned from the Word of Wisdom about what we should put in our bodies.

10 And again, verily I say unto you, all wholesome ^aherbs God hath ordained for the constitution, nature, and use of man—

 11 Every herb in the season thereof*, and every fruit in the season thereof*; all these to be used with ^aprudence and ^bthanksgiving.

 12 Yea, ^aflesh also of ^bbeasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used ^csparingly;

 13 And it is pleasing unto me that they should not be ^aused, only in times of winter, or of cold, or ^bfamine.

 14 All ^agrain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;

 15 And ^athese hath God made for the use of man only in times of famine and excess of hunger.

 16 All grain is good for the ^afood of man; as also the ^bfruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—

And if we do all these things, the Lord gives us marvelous promises: 

 18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, ^ashall receive ^bhealth in their navel and marrow to their bones;

 19 And shall ^afind ^bwisdom and great ^ctreasures of ^dknowledge, even hidden treasures;

 20 And shall ^arun and not be ^bweary, and shall walk and not faint.

 21 And I, the Lord, give unto them a promise, that the ^adestroying angel shall ^bpass by them, as the children of Israel, and not slay them. Amen.

And I could sure use these blessings! Couldn't we all? 

I believe in farmer's markets. And this awesome farmer's market at Shaker Square is going to become part of our Saturday Routine. We will buy whatever we can that we need there, and only buy the rest at other stores. 

Find a farmer's market near you!

http://www.localharvest.org/farmers-markets/