Tag Archive for: whole foods

non dairy tomato soup

Non Dairy Tomato Soup

I found a classic milk-based recipe and converted it to non dairy tomato soup. Tomato soup evolves such strong positive emotions from my childhood. Nothing says home more than grilled cheese and tomato soup. I’m pretty sure I lived on it growing up. Hmm, maybe that’s why I’m gluten and dairy intolerant?! However, we did throw in a few grilled peanut butter sandwiches along the way.

Do you have a favorite food or foods that bring back positive memories of home?

Not only did I convert to dairy-free but also gluten and oil-free.  You never know when you healthily a recipe if it will convert as well. I was really happy with the flavor and would love to hear your feedback. Not only did I swap the flour for arrowroot but I omitted the sugar. As always, my ingredients and seasonings are all organic.  My goal is to reduce inflammation and chemicals in our bodies.  I love my family and myself that much.

 

Ingredients

1 T of organic butter or ghee

1 tsp chopped garlic or 1-2 cloves

2 T Arrowroot powder

1/2 tsp of Celtic or Pink Himalayan salt

1/8 tsp black pepper

1/2 tsp dried basil

1/2 tsp dried minced onion

1/2 tsp oregano

1 14 oz can of diced tomatoes

2 cups cold milk such as coconut or Malk oil-free almond milk

Directions

Place the contents of the canned tomatoes into a Vitamix or food processor and puree until smooth. Set aside.

Saute the garlic and butter together for a few minutes.

Next, blend the arrowroot powder and seasoning.

Remove from heat and stir in the 2 cups of pureed tomatoes. Bring to a boil stirring constantly. Boil for 1 minute.

Add 2 cups of cold plant-based milk.

Heat almost to boiling and serve.

I like to top it with Bragg’s Nutritional Yeast instead of grated cheese.

Serve with gluten-free crackers, Mary’s Gone Crackers is my favorite or gluten-free bread such as Simple Kneads. A side salad pairs well with organic vegetables, of course.

 

A Bowl of Quinoa Celery Cranberry Salad

Quinoa Celery Cranberry Salad

My absolute favorite go-to lunch is quinoa celery cranberry salad. Since it uses dried cranberries, these are typically ingredients you can easily keep on hand. You could also use dried cherries or even raisins but I really love the tartness of the cranberries. I typically make the quinoa in advance but it cooks in 15 minutes so this is still a quick lunch or supper.

This recipe is naturally gluten-free and contains complete protein from the quinoa. It also digests well for most people. As a Digestive Health Specialist, I like to keep that in mind! I use all organic ingredients as well as I feel it is critical to reducing our toxic load.  Also, celery is on the Dirty Dozen list from EWG.org. EWG is a nonprofit organization that helps protect families from toxic chemicals by testing fruits, vegetables, and even personal care products on their Skin Deep site. Consider checking both sites before you purchase non-organic products.  It’s so important, it could save your life!

But I hope you enjoy this salad as much as I do. Please let me know if you make any adjustments.

Note: The recipe suggests you let it sit for an hour to bring out the flavors and I typically do. But if you can’t wait, it’s delicious to eat right away.  Enjoy!!

Ingredients

1 cup dry quinoa

1/2 cup dried cranberries (or dried cherries)

1 1/2 cup chopped celery

1/2 cup chopped pecans

1/2 cup fresh cilantro or parsley, chopped

1 Tbsp olive or walnut oil

2 Tbsp fresh lemon juice

3 cloves of minced garlic

1 tsp pink sea salt

1 Tbsp Braggs or coconut aminos

 

Prepare quinoa on the stove according to directions. Typically you use a 2:1 ratio of grain to water. So 1 cup of dry quinoa to 2 cups of water.

Combine cranberries, celery, pecans, and cilantro or parsley in a large bowl.

Combine the oil, vinegar, lemon juice, garlic, and salt in a small bowl.

Combine all ingredients and mix well.  Let sit refrigerated for about 1 hour.

Makes 3-4 servings.

 

13 Self Care Gift Ideas

Curious about what tools would make your wellness journey easier? Here are 13 self care gift ideas just for you!  I’d like to share my most cherished wellness products and services that I love and use daily.  These tools have literally transformed my health and my clients plus make being healthy so easy.

Share this list with your loved ones for a subtle hint or ensure it is in your wellness regimen by purchasing one for yourself….you are worth it!

This shopping can be accomplished from the comfort of your home.  No fighting crowds, burning fossil fuels, or wasting precious hours of your time. Contact us if we can help at info@brenewed.com or by calling 812-461-8922.

1. Vitamix. Oh, how you have made my life in the kitchen simpler and much more fun.  I used to despise being in the kitchen, as I hated to cook.  Vitamix is an all-one tool that does it all from freezing “nice” cream to heating soup in one container.

It also acts as a food processor so you can cut the salad greens/cabbage and make the dressing in it as well.  If that wasn’t enough the beautiful, full-color, freestanding recipe books are worth the price alone.  Backed with a full 7-year warranty makes it my number one wellness gift.

2. Essential Oils. These gifts from God have supported our holistic options for emotional balance and a way to replace toxic air fresheners. They provide a fun and safe way to teach our children natural forms to support the body. We have essential oil products to place in the stockings or full kits. We can fit any budget with prices ranging from $10-$200.

3. Chi Machine.  Fifteen minutes equals 90 minutes of walking from an oxygenation standpoint.  Need I say more?  I use mine twice a day each morning and each evening.  I call it my “lazy woman” exercise machine.  It supports my spine (scoliosis), and discomfort and stimulates the lymphatic system to safely detox.  It is great for stress reduction, improved sleep, and weight loss. Contact us for wellness provider-only discounts.

4. Infrared Pad is a portable source of heat and healing that I don’t leave home without.  Regular heating pads heat the outside of the body, Far Infrared Ray heat penetrates 2-3 inches into the subcutaneous tissue.  I use this with my pets as well to relieve joint pain.

5. Infrared Dome.  The Far Infrared Dome is similar to the pad except it is about five times as powerful.  It emits about 9-11 microns which is so powerful it can help detox heavy metals from the body.  The dome provides improved circulation as well as pain relief.  I use all three modalities together which includes the Chi Machine, Infrared pad on the back and the Infrared Dome on the front of the body.  It feels like a slice of heaven on earth!

6. Inversion Table.  A few minutes a day is an easy way to relieve back pain and pressure. Contact your chiropractor to see if an inversion table is right for you.

7. Essential Oil Cold Air Diffusers.  Cold air diffusers use therapeutic-grade essential oils and release them into the air to be used by the body.  The cold air process helps maintain the therapeutic value of the essential oil, unlike heat diffusers that destroy it.  The diffuser creates a spa-like atmosphere with these wonderful aromas in your home that help heal without the toxic chemicals that synthetic air fresheners emit.

Modere Cellproof skincare

Award-winning skincare

8. CellProof Skincare. Finding skincare that is safe and effective is beyond challenging. However, Modere CellProof skincare has exceeded most people’s expectations for the highest quality products available. It’s a system where you can feel the difference and see it! If this is your first order, you can save money using the special discount code.

9. Q Link Pendant EMF Protection. Electromagnetic frequencies (EMF) are transmitted from wireless networks, phones, tablets, PCs, and all electronic devices.  Exposure to EMFs can impact sleep, energy, emotional balance, and productivity.  I’ve been using these for years and wouldn’t be around technology without them.  I used to feel drained at the end of the day after working at my computer and now I remain energized!

10. QLink Clear EMF Protection – These are great stocking stuffers and protection for your children and grandchildren that will last a lifetime. It is the same protection as the pendant but adheres to your electronic device. It supports your body’s natural defenses against EMFs.

11. Norwex Cleaning products. Oh, how you make my life easier! I love the enviro cloths, travel cloths, mops and just about everything they offer. Let me know what part of cleaning you dislike, and I’ll share how they make cleaning safer, easier, and save you money.

12. Massage Therapy. How do I love thee, let me count the ways!  Massage Therapy is not a once-a-year luxury.  It should be part of your regular health maintenance program to receive at least monthly. The benefits are endless from relieving aches and pain, detox, and building the immune system.  If you don’t have a favorite massage therapist, ask a friend who sees one regularly or contact us for a local referral.

13. Wellness Gift Certificates from B Renewed. Consider a comprehensive Wellness Review to determine where your body is out of balance. Improving energy, reducing stress, and dropping excess weight are easy once you know what’s out of balance.  Show yourself or someone some love by purchasing a gift certificate today. Call 812-461-8922.

Allergies and asthma

12 Natural Solutions for Allergies and Asthma

I suffered from severe seasonal allergies and asthma for years.  My symptoms ranged from annoying to debilitating at times.  I had itchy eyes, a runny nose, and a fogged brain.  I was just plain miserable!  Sound familiar?  I went the conventional treatment route, but the side effects were as bad if not worse than the side effects of allergies/asthma.

As of today, I have not used a conventional allergy medication or my inhaler for 15 plus years! How did I do it?  It may be hard to believe, but I simply eliminated the foods in my diet that created inflammation and supported my immune system.  The most important time to start is LONG before allergy season begins.  Depending on where you live, seasons may vary, but it is typically March-April and again in the fall.

Here are the top 12 strategies that have worked for clients.

1. Switched from drinking cow’s milk to almond or other plant-based milk.  I use certified organic and non-GMO sources.  Greatly reduced or eliminated other sources of dairy such as cheese, cottage cheese, and yogurt.  I made those “sometimes foods” instead of consuming them daily.  Dairy products (lactose) do not break down well, for most, and create mucus in the body.

2. Used Alcat food sensitivity testing to determine what foods, herbs, and chemicals created inflammation.  Even healthy foods, for me, were creating inflammation like lemons, avocados, coconut, and turkey.

3. Once I learned that I had a mild intolerance to gluten, I switched to eliminating or using gluten-free organic grains. In many people, gluten sets the immune system into action and causes inflammation. Grains that contain gluten are wheat, rye, spelt, and barley. Gluten-free grain options are quinoa, rice, millet, and buckwheat. Also note that wheat and rice are two grains that are highly sprayed with glyphosate, a herbicide in Roundup, that has been linked to numerous health conditions including allergies.

4. Don’t just eat your greens, drink them! I drink a green drink almost every morning.  Organic greens, fruits, and vegetables in raw form are natural anti-inflammatory foods and gentle detox. In addition to tasting delicious, this drink supports your immune system by adding much-needed antioxidants to your cells.

5. Enzymes and Probiotics. Using plant-based enzymes between meals also works well for seasonal discomfort.  We carry healthcare professional-grade plant-based non-GMO enzymes that are much more potent than conventional enzymes.

Balancing gut health is key to supporting your body so adding a potent probiotic is critical. Consuming processed or nonorganic foods destroys our good gut flora. Probiotics are best taken in the morning with food. If you are looking for one of the best probiotic combinations to supplement, consider one that contains prebiotics, probiotics, and postbiotics.

6. Cleanse nasal passages with natural saline and that is drug and preservative-free. One safe brand is NeilMed NasaMist Saline Spray.

7. Add Concentrated Phytonutrients.  Modere Axis™ PhytoGreens is a simple way to get 27 highly bioavailable and bioactive ingredients including marine and leafy greens and adaptogens to help optimize alkalinity, energy, and digestive health. It’s non-GMO and tastes great.modere phytogreens

8. Buy and consume certified organic or naturally grown local produce. Allergies can be a negative response to toxins so the goal is to reduce them in food, beverages, and personal care products. Herbicides (especially glyphosate) and pesticides can create respiratory issues and create more inflammation in our bodies.  Today, almost every grocery store carries thousands of organic items to enable you to eat clean. It is worth the time and money to go the extra mile.

Switch your in-between meals snacks from crackers and chips to fruit or raw veggies.  Be sure to avoid the MSG-laden ranch dressings and opt for hummus or organic dips. Again, fruits and vegetables act as natural anti-inflammatory agents. Fruits and veggies should come from the whole food either fresh or frozen, never canned. Canned foods are void of enzymes and nutrients, which are essential in reducing inflammation and building the immune system.

9. Vacuum your home more frequently, especially in your bedroom and if you have pets. Delegate to another family member (assuming they do not have allergies) or hire someone to do this for you.  Keep your windows closed during peak pollen seasons as well. We invested in a Roomba and this has helped immensely to save time, energy and it gets in those hard-to-reach spots we can’t (under the beds).

10. Eliminate chemical or perfumed cleaners, dryer sheets, detergents, soaps, and shampoos.  Consider making your own detergents and choose personal care products that are free of chemicals that aggravate your skin and cause inflammation. I clean with simple products like baking soda and/or vinegar.

One outstanding laundry detergent is Norwex. Not only is this product safe but it is the best at getting out tough stains. I was able to get ink stains off my husband’s brand new polo shirt after running it through the dryer!

11. Drink plenty of purified or reverse osmosis water to support the detox process. Your body is 70-80% water, so replenish it with the good stuff.  City/tap water contains heavy metals that block nutrients. To learn more about what pure water really is and bring an affordable system into your home, go to Aquasana.com. One of the better-bottled waters on the market is Fiji water.

12. Tongue Scraping. As crazy as this sounds, this ritual has really helped my allergies. Purchase a stainless steel scraper as they work better than the plastic versions. Scrape your tongue each morning before you brush. I start in the middle and then scrape both sides rinsing your scraper at each section. Using your toothbrush (which is what I used to use) doesn’t remove the bacteria but can drive it in. Since 70% of bacteria reside on the tongue, scraping can help keep you healthy and reduce allergy symptoms.

Understand that when you experience unpleasant symptoms your body is temporarily out of balance. Allergies and asthma are not necessarily lifetime conditions if you are diligent and disciplined with your diet and lifestyle. Reach out with questions as we love to help or let us put a personalized allergy support protocol together for you at no cost.

 

 

2 Simple Ways to Love Your Body

Love Yourself HeartSo often, we get caught up in loving everyone else—our kids, our spouse, our family and friends—that we forget to love ourself.

Take a moment and visualize how that would look—if you loved yourself. How would your outside look? How would your inside look?

What if I told you two simple things you could do to love yourself and change your overall appearance from the inside out? Would you do it?

The two simple changes you will need to make involve eliminating genetically modified foods and increasing your intake of whole, clean foods, such as fruits and vegetables.

Stop eating genetically modified foods because these foods are linked to weight gain, cancer and other health related illnesses. Genetically Modified Organisms (GMOs) are plants or animals that have been altered from the original state of the plant or animal and processed into our food. GMOs are found in everything from canned soups to baby formula! In fact, Brian Stoffel wrote an article that details “10 Foods You’ll Have to Give Up to Avoid Eating GMOs.” This article is alarming to say the least.

According to nongmoproject.org, “In the U.S., GMOs are in as much as 80% of conventional processed food. In the U.S., the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. ” This is a scary statistic and practice by our own government, not to mention a deceptive practice given the fact that companies are not mandated to include GMO’s on product ingredient labels. Furthermore, it is embarrassing that more than 60 other developed countries have either put a complete ban on GMOs or strong restrictions. Personally, I am not feeling the love of my country when it comes to GMOs!

According to greenamerica.org, there are nine GMOs to avoid:

  • Soy
  • Cottonseed
  • Corn
  • Canola Oil
  • U.S. Papaya
  • Alfalfa
  • Sugar Beets
  • Milk
  • Aspartame

Look for the NONGMO Project Verified stamp

To be sure your food and products are free of GMO’s, look for the verified label.

Eat more whole, clean foods and experience the freedom and physical and mental transformation of powerful nutrients, vitamins, minerals, fiber and beneficial fats. Your body was created for whole, clean food, so why not give your body what it needs to thrive! The best way to reduce your risk of disease is to eat healthy, and fruits and vegetables are two key food groups known to contribute to better health. Be mindful, though, of fruits and vegetables that may contain harmful pesticides. According to the environmental working group (EWG), there are vegetables and fruits that you should consider buying only organic.

The Clean 15 (the lowest in pesticides): Avocados, Sweet Corn, Pineapples, Cabbage, Sweet Peas (frozen), Onions, Asparagus, Mangos, Papayas, Kiwis, Eggplant, Grapefruit, Cantaloupe, Cauliflower, and Sweet Potatoes

The Dirty Dozen (Buy these Organic): Apples, Peaches, Nectarines, Strawberries, Grapes, Celery, Spinach, Sweet Bell Peppers, Cucumbers, Cherry Tomatoes, Snap Peas (imported), Potatoes. PLUS Hot Peppers, Kale, and Collard Greens

In closing, I pray you will choose to love yourself by giving up foods containing GMOs. Experience the freedom of health and wellness that whole, clean foods will provide you.

8 Favorite Healthy Valentine’s Day Gifts

8 Favorite Healthy Valentine’s Day Gifts to Give your loved ones gifts that keep on giving

Since Valentine’s Day is known for the chocolate and/or sugar, we felt it was an appropriate time to share healthier ideas for gift-giving. Sugar is the culprit in creating inflammation in the body, along with suppressing the immune system and disrupting gut flora. The following gifts can benefit every aspect of a person’s life and continue giving long after February 14. These are all products I use on a daily basis and attribute them to my natural solution to slow the aging process and increased vitality.

  1. Healy Microcurrent Wearable.  How do I love my Healy, let me count the ways. It speaks to our cells. It sends a message to correct the interruptions, stress, toxins, nutritional deficiencies, and excesses. It provides frequencies to target areas to correct the imbalances. This allows your body to restore to the correct frequency. Healy has 144,000 frequencies to counteract or balance stressors. From a technical perspective, Healy is a microcurrent medical device cleared by the FDA for local relief of acute, chronic, and arthritis pain and muscle soreness due to overexertion. Healy also has non-medical applications that use individualized frequencies to help balance your mind and body and relieve stress in support of wellness.  Schedule a virtual no-cost demo or watch the interactive presentation. You can go directly to my website for Healy product pricing if you would like to learn more.
  2.  Modere Clean Living products. Women can come into contact with hundreds of toxic chemicals before they leave their home from their lotion, deodorant, and makeup. These endocrine (hormone) disruptors have been linked to many forms of cancer. Spending a few extra pennies on your personal care products for yourself, teenagers, and loved ones will pay off long term and can be one more step to help prevent cancer.
  3. Essential Oils. I first started using essential oils for the emotional benefits with great results. My favorites are the citrus oils such as lemon or wild orange for under $15 that have mood uplifting properties.  Essential oils, if pure, are the lifeblood of a plant that supports the respiratory system as well as cognitive function. Essential oils can be used topically, aromatically (diffuser), or externally with some self-education.
    Aromatherapy Essential Oil Diffuser

    Aromatherapy Essential Oil Diffuser

  4. Fresh Organic Fruit Baskets. Our favorite supplier of citrus fruit is The Orange Shoppe. They pick them fresh and ship them directly to you. The quality exceeds anything store-bought and eating them over a sink is recommended due to the juiciness factor! You can mix different varieties of oranges and grapefruit for a practical, nutrient-dense gift. This is the perfect gift for those living in cold climates as they are a slice of sunshine that most of us haven’t seen for a while in February.
  5. Infrared (FIR) pad. Infrared heat is healing heat, unlike conventional heating pads. Infrared pads can simply warm the body internally on chilly winter nights, to providing relief from colds, flu, aches, pains, and fever. The HTE model has a sixty-minute timer so you can safely use it for children and the elderly without worrying about burning.  The average cost is $200.
  6. Vitamix Food Processor/Blender. I have owned all the other models as well as juicers and none hold a candle to the speed and ability to break down food into the small particle size like the Vitamix. Green smoothies should be a daily part of your diet so you need a machine with a powerful motor that only Vitamix offers.  Like any product, you get what you pay for. The Vitamix carries a 7-year warranty.  Prices start as low as $399 up to $649. However, I’ve found the mid-priced unit ($449) has served our family well for almost 9 years.
  7. Chi Machine. The Chi Machine has helped me, my family, and our clients with our wellness goals. It is the simplest form of stress reduction and all you have to do is lay flat and relax. Prices range from $449-$549 but be sure and contact us for monthly special offers and discounts.
  8. B Renewed Wellness Gift Certificate – You can purchase a gift certificate in $25 increments for a friend, family, or loved one.  It’s a gift that truly shows you care. Email us at info@brenewed or text/call 812-461-8922. You can even book them a Wellness Strategy Session here!

Our entire focus is on education, empowerment, and prevention. Our wish for you this Valentine’s and every day is to live life with vitality and reduced stress in all areas, including physical, emotional, and nutritional (excesses and deficiencies). Take time to educate yourself because an ounce of prevention is worth more than a pound of cure today.

Worried About the Mystery Virus? Don’t Panic…Prepare!

Chances are you have heard about the mystery virus that is now in at least 18 states and has prompted the hospitalization of thousands of young children with respiratory symptoms, including asthma-like breathing problems. Today, I will shed some light on what this “mystery” is, and what you can do to prepare yourself and your family for this and other viruses (e.g. colds and flu) that take hold this time of year.

According to Web MD, the “mystery virus” virus is known as Enterovirus D68. It was first identified in this country in 1962. Several sources like Web MD and the Centers for Disease Control (CDC), report that they don’t know why Enterovirus D68 is on the rise this year. Additionally, they can’t tell us why this hardy virus has presented with an intensified impact on the lungs; especially in children that already have a history of asthma.

What we do know, is that it starts out as a typical cold with a runny nose, sneezing, and then coughing. Typically the wheezing and breathing difficulties start fairly soon; often two or three days from the onset of cold-like symptoms. While a fever can be part of this illness, at the present time, it has been reported that only 25-30% of children who end up being diagnosed with this virus actually experienced fever as a symptom. EV-D68 is spread by coming in contact with an infected person’s saliva, nasal secretions, or sputum. It appears that older people may have immunity to this virus due to previous exposures to it. That is one reason why this is being seen predominantly in children. If there is a concern about your child’s symptoms, seek appropriate medical attention promptly, because as of early October, 2 children have died from complications of this virus, and at least ten have experienced paralysis.

What can we do for prevention?

Here are a few prevention strategies that have helped reduce my occurrence of viruses, colds, and flu.

  • Cut the junk out of your diet and the diets of those you love. Sugar suppresses the immune system’s ability to function at the cellular level.
  • Eat more whole, clean foods. Consider taking a “superfood” like Modere Phytogreens.
  • Drink plenty of purified water.
  • Obtain the recommended 7-9 hours of sleep nightly.
  • Wash your hands frequently with soap and water. Spend enough time lathering and rinsing that you can sing “The Happy Birthday Song” before you dry them. Note: It is NOT recommended to use hand sanitizers to achieve the results you need. Chemical hand sanitizers can destroy the necessary good bacteria.
  • Do not allow the sharing of cups and utensils.
  • Encourage coughing into a tissue (and discarding it); or, if one is not available, people can cough into the crook of their arm.

Oatmeal Pancakes or Waffles

Many of you asked – so here’s the recipe for our favorite pancakes. As a bonus, they are gluten-free as well.  My son and I LOVE them. 

1/3 cup each:  cornmeal, millet flour and coconut flour

1 cup rolled oats (quick)

1 tbsp basking powder

1/2 tsp cinnamon

1/8 tsp salt

2 farm-raised eggs, slightly beaten

1 1/2 cup organic soy or almond milk

4 tbsp butter, melted

2 tbsp brown sugar

In large mixing bowl, stir together cornmeal, millet flour, coconut flour, oats, baking powder, cinnamon and salt; set aside.  In small mixing bowl, stir stir together eggs, milk, butter, and brown sugar.  Add to dry mixture.  Stir until well blended.  Pour batter onto preheated griddle or pan.  Serve only with pure maple syrup!

Banana Blueberry Overnight Oats

Banana Blueberry Overnight Oats

A submitted recipe by Wendy Nugent, published with permission.

This is basically my version of Overnight Oats In A Jar from a website called skinnytaste.com.  I have been eating this as a quick go-to breakfast, but still felt like I was lacking in the protein department.  I like to eat my oats cold, but some people like to take it out of the refrigerator for a few minutes before they eat it, to take the “chill” out. Let me know what you think!

  • 2 Tbsp Modere Pure Vanilla Slim Shake or your favorite plant-based protein powder
  • 1 cup Unsweetened Almond milk
  • 1/4 cup old fashioned rolled oats (Instant works ok too if that is all you have on hand)
  • 1 Tbsp chia seeds
  • 1/4 ripe banana, sliced (I slice, bag, and throw the rest in the freezer)
  • 1/4 cup fresh organic blueberries
  • Dash cinnamon
  • 1-2 Tbsp chopped nuts of choice, optional (almonds, pecans, walnuts are all great options) Be sure to soak them overnight for optimal absorption!

I start by adding the Modere Pure Vanilla Slim Shake with part of the milk and whisk with a fork, then add the remainder of the milk to get a smooth consistency. Then add the remaining ingredients except for the nuts (if using) and stir.  Let sit in a covered container overnight and when ready to enjoy, top with chopped nuts of choice.  The mixture might still be a little lumpy, but by morning it should be smooth.  If not, just give it a quick stir in the morning and you are good to go.

This is so good and really keeps me feeling satisfied until lunch.  I might still have a mid-morning snack, but most of the time I make it to lunch without feeling famished.

How to Lose Weight Without Dieting

Many women accept their weight because of their age especially if they are over forty. Some may use their age as a reason why they have lost all control of their body (and sometimes their mind!).  I’m here to tell you that you can be at your ideal weight no matter what your age.

I know because I did it in my forties and it was a pretty simple process if you take one step at a time.

First step is to eliminate processed food. I chose REAL, WHOLE foods grown naturally or certified organic and preferably non-GMO. Eliminating pesticides and herbicides reduces the toxic load to your body. Besides what is excess weight? Mostly toxins.

Second step is to eliminate or reduce gluten and dairy.

Next, I learned portion control. I used a measuring cup instead of a serving spoon. I would play a game that if I normally ate one cup (if that were a suggested serving size), I would cut the amount down by a third.

A majority of the time I was more than satisfied which brings us to the next key to weight loss, satiation. Satiation means learning to eat until satisfied instead of until you are full. Most people eat until they are full which means you have over eaten. Eat your one serving, put your plate in the dishwasher and step away from the food sources. Let your food digest by resting for 10-20 minutes and go for a family walk.
However please note that I NEVER deprived myself and listened to my body. If I truly needed more food, I ate it. If I had an intense workout and my body needed fuel, I fed it with whole, clean food.

Hydration is key and tracking your daily intake helps as few people are properly hydrated and many are severely dehydrated. Water is the best method to remove toxins from the body and also creates a feeling of fullness. It can provide us with energy and so we rely less on food to provide. What I had to learn is the difference between hunger and thirst, which can be a bit tricky at first.  Drink purified water all day long by carrying a water bottle with you everywhere.

Eating raw foods with my meal or preferably before the meal like a small salad or a handful of raw veggies is beneficial for a couple of reasons.

First benefit is that raw foods contain live enzymes. Most women over 40 have a diminished ability to produce enzymes which connects back to excess weight. A lack of digestive enzymes means your food isn’t breaking food into nutrients to be assimilated and isn’t allowing proper elimination (constipation).

Second, statistically, we know that consuming a small salad before a meal cuts down your caloric intake by 15%. Just remember to pass on the conventional salad dressing laden with fat and preservatives by making your own. Request my free recipe book if you need ideas.

Another simple tip is to replace a meal with a plant-based (not whey) non-GMO, gluten-free protein drink.  The statistics here again tell us this is a good way to reduce weight assuming it is a quality source.  I use and recommend Modere Pure Vanilla Meal Replacement Powder.

Next is the dreaded requirement of weight loss: exercise. I prefer to call it FSA (fun, sweaty activity). Find something to do that is fun and makes you sweat.  Yoga is something that I really love along with hiking with my family and bulldog. When you find something you love, it’s no longer grueling or hard.

A few things I did NOT do are count calories or points or add toxic “weight-loss” products into my body. Counting things doesn’t teach you how to listen to your body or how to enjoy whole foods and life while achieving your wellness goals. Putting more toxins in your body from dangerous weight-loss products will create much bigger health issues down the road.  God gave us everything we need in nature to keep our bodies balanced.

Most importantly, I stopped worrying about what people would think if I didn’t eat the same things they did. I respected myself and the body God gave me and decided to finally treat it like a temple (and stop treating it like a garage).

I’m in my early 50’s and have more energy and feel better now than I ever did in my 30’s.

If you have some keys to your weight-loss success, I would love to hear what worked for you. Or if you need a little help, please call or email at info@brenewed.com.

 

How to Prevent Hormone Imbalances

Are you hormones out of balance? Do you know what hormone imbalance looks and feels like? Symptoms range from mood issues, PMS, infertility and more, but these symptoms are just a few that women “deal with” and consider just part of being a woman. However, I am excited to share the fact that many of the negative symptoms relating to a woman’s reproductive health can be minimized or even avoided!

Symptoms of Imbalance

Menopause

Did you know, two-thirds of women suffer from menopausal symptoms?

As women age, hormone levels become imbalanced as the body produces less of them. Estrogen and progesterone, the two primary hormones, work together to perform their many and complex functions. Between the ages of 45-50, most women will cease to have a menstrual period, and this marks the beginning of the official menopause phase.

Symptoms of menopause can include hot flashes, night sweats, moodiness, and more. During this time is usually when women seek the advice of their physician or natural health practitioner for help to battle the “changes” of the phase.

Hot Flashes

Hot flashes occur when blood vessels near the skin’s surface expand to cool the body. They are the most frequent symptom of menopause and pre-menopause as two-thirds of all women suffer from them. Hot flash symptoms may include a red face, sweating, increased heartbeat, or chills. If they occur at night, they are called night sweats. Did you know that stress, caffeine, alcohol, spicy foods, tight clothing, heat, and smoke from tobacco products can trigger hot flashes?

Premenstrual Syndrome (PMS)

About 85% of women experience the misery of PMS symptoms (around 10% can be severe), and these symptoms, just like menopause symptoms, can be reduced greatly. Symptoms occur during or before the menstrual cycle which can include bloating, weight gain, aggression, cloudy thinking, head or backaches, cravings, anxiety, mood swings, and more. PMS is correlated to the body being out of balance, specifically the hormones progesterone and estrogen.

Balancing hormones with whole food nutrition

How would you like to experience freedom from the miserable symptoms of Menopause and PMS? To put the body back in balance you must choose whole, clean, unprocessed food, especially fruits, vegetables, and green leafies. What do I mean by whole, clean food?  Whole, clean food is the stuff straight from God and nature without additives, preservatives, pesticides, herbicides, and genetically modified organisms (GMOs). This means vine-ripened (picked at peak nutrient levels versus being picked green) or certified organic fruits and vegetables. According to the USDA, half of your daily intake of food should be from fruits, vegetables, and greens, which is approximately 7-13 servings!  Are you getting a variety of these on a daily basis?

In addition to whole, clean fruits and vegetables, we must not forget the importance of nuts and seeds (raw, unsalted) to supply fiber, protein, and essential fatty acids (EFA’s). These essential fatty acids are crucial to hormone regulation.  Nature provides these essentials through a variety of foods:

  • Extra Virgin Olive Oil, cold-pressed
  • Butter or ghee (from grass-fed, antibiotic, hormone-free animals)
  • Borage oil
  • Hemp seeds or oil
  • Nuts and nut butters especially almond and walnut
  • Coconut Oil
  • Flax seeds and oils
  • Seafood: wild (not farm-raised) cold-water fish and oils such as sardines and salmon.

As a necessary, basic component for balanced hormones, the body requires Essential Fatty Acids (g00d fats). Personally, I use a minimum of 2-4 Tablespoons per day of the oils listed above and strive to use different ones each week to ensure I receive a variety as each has unique properties. Additionally, EFA’s are necessary for the production of prostaglandins, which are the precursors to hormones.  Prostaglandins are important for the regulation of many bodily functions:

  • Inflammation, pain, and swelling
  • Blood pressure and heart function
  • Kidney function and balance
  • Allergic response
  • Immune response
  • Nerve transmission
  • Hormones
  • Steroid production and hormone synthesis
  • Blood clotting and red blood cell/platelet aggregation (stickiness)

The good prostaglandins prevent blood cells from sticking together, which leads to improved blood flow and reduced inflammation, therefore, reduced pain.

In summary, eating whole, clean, processed foods and increasing or adding EFA’s are two small foundational steps to balance the body and hormones.  What foods have you found that help balance the body when it comes to hormone health or what foods have you learned to avoid? Tell us in the comments below.

Spicy Sweet & Sour Eggplant Recipe

Spicy Sweet & Sour Eggplant Recipe

Eggplants are in season and we’ve been blessed abundantly with them from our CSA. I made this last night and it was delicious. Whether you are buying your eggplant from the local farmers market, growing your own, or finding them in your CSA shares this month, consider trying this mouth-watering whole foods recipe for a meat-free night one day this week.

Some notes on the recipe: The Arrowroot powder is the thickener in the sauce that replaces Cornstarch (typically GMO stuff). Obviously, cornstarch works as well if you don’t have access to arrowroot. The Sweet & Sour Sauce would be great with stir-fry also. If you are up to your ears in eggplant, remember, you can blanch and freeze eggplant to enjoy this winter.

Spicy Sweet & Sour Eggplant

Eggplant and bell peppers are cooked in a spicy, pineapple sweet–and–sour sauce. Serve this dish with brown rice ,quinoa or  by itself. If you aren’t able to use fresh pineapple, make sure to use pineapple canned in juice, not syrup. Serves 4

  • 1 large yellow onion, peeled and chopped
  • 1 medium red pepper, seeded and chopped
  • 1 medium green pepper, seeded and chopped
  • 1 large eggplant, stemmed and cut into 1/2 inch dice
  • 2 cloves garlic, peeled and minced
  • 2 teaspoons crushed red pepper
  • 2 cups pineapple chunks, or one 20 ounce canned, drained
  • 1 batch pineapple sweet–and–sour sauce (see below)

Place onion, peppers and eggplant in a large skillet and sauté over medium high heat for 8 to 9 min. or until the vegetables are tender. Add water (1 to 2 tablespoons at a time) to keep the vegetables from sticking to the pan. I used a bit of coconut oil as well.  Add the red and green pepper, eggplant, garlic, crushed red pepper, pineapple, and sweet and sour sauce. Cook for 5 min.

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Pineapple Sweet & Sour Sauce

This unusual sauce goes well with a variety of dishes, such as spicy sweet and sour eggplant (above). There are many variations on sweet & sour sauce but this one is one of my favorites. The brightness of the pineapple juice pairs well with all kinds of vegetables and grains, and this sauce is a great one to have on hand for last-minute stirfry. Makes 2 cups.

  • 1 1/2 cups of unsweetened pineapple juice
  • 1/4 cup apple cider vinegar
  • 1/4 cup low-sodium soy sauce
  • 1 clove garlic, peeled and minced
  • 1/4 cup plus 2 tablespoons brown rice syrup, or more to taste
  • 2 tablespoons arrowroot powder, dissolved in 4 tablespoons of cold water

Combine the pineapple juice, vinegar, low-sodium soy sauce, garlic and brown rice syrup in a saucepan bring the pot to a boil, and whisked around the arrowroot mixture. Cook until thickened, about 1 min.

Above recipes are from the new: Forks Over Knives Recipe book. Loving this book which is from the documentary. If you haven’t watched this DVD documentary, or checked out the  recipe book, you can pick it up at library.

Recipe Food Facts- Did you know…

  • Pineapple (especially the stem) contains bromelain which has anti-inflammatory properties.
  • Eggplant skin is packed with nasunin, a powerful antioxidant that protects your cells from free radical damage.
  • A single 1-cup serving of eggplant contains 3 g of dietary fiber!
  • Red bell peppers contain lycopene, which may help reduce the risk of cancer and heart disease.

HC Hung of the Harvard School of Public Health reports: eating nutrient-rich vegetables like eggplant can reduce the incidence of chronic diseases like stroke and cancer. In a paper published in the November 2004 issue of the “Journal of the National Cancer Institute,” Hung found that vegetable consumption was associated with significantly decreased chronic disease risk in a sample of 70,000 women.