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Is Exercise Necessary?

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According to Dr. Michael Greger of NutritionFacts.org, we should be exercising 90 minutes per day.

Before I changed over to this lifestyle, I began with a Zumba DVD. I barely made it through the beginner version. Over time, as I transitioned to this way of eating, Zumba was not challenging enough (if you don’t break a sweat, you are not working).

I now rotate through DVD’s like P90X, P90X2, Jillian Michaels, etc. I struggle with finding DVD’s which match my level of fitness and also keeping it interesting and new. If I do not exercise every day, I risk eliminating it totally. I rotate through weight lifting, cardio and yoga. I average 45 minutes of DVD workouts, 30 minutes walking the dog and of course house cleaning and yard work too.

I think the point of the 90 minutes is that we sit too much. If you don’t have access to a gym or DVD’s, you can deep clean your house, wash and vacuum your car, walk your dog, etc. If Possible, don’t sit for more than an hour.

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Butternut Squash Stew In Instant Pot

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4 cups cubed butternut squash (1 medium sized butternut squash peeled and seeded)
2 tablespoons minced garlic
1 (26 oz.) container unsalted chopped tomatoes (Pomi)
1/2 (15 oz.) can salsa (Newman’s Own Mild)
2 (15 oz.) can no salt black beans
1 12oz bag frozen organic corn
4 cups unsalted vegetable broth (can be homemade in Insta Pot)
2 tablespoons cumin
1 medium onion, chopped
½ cup raisins
½ bag chopped kale or spinach

Set Instant Pot pressure cooker on manual for 12 minutes

Cook all ingredients except chopped kale or spinach which is added to wilt after cooking

Salads and Sides

Curried Chickpea and Carrot Salad

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This recipe has been modified from a recipe from the Vegan Yack Attack website.
INGREDIENTS
  • Salad Ingredients
  • 3 Cups Cooked Chickpeas
  • 1 1/2 Cups Grated Carrots
  • 1/2 Cup Currants or Raisins
  • Dressing Ingredients
  • 3 Tbsp. sesame seeds
  • 2 – 10 Tbsp. Water
  • 1 -2 pitted dates
  • 1 Tbsp. Freshly Squeezed Lemon Juice
  • 1 Tbsp. Apple Cider Vinegar
  • 1 Tbsp. Bensons Table Tasty
  • 1 tsp. Curry Powder
DIRECTIONS
  1. In a high speed blender, put all the dressing ingredients together.
  2. Let dressing ingredients soak while you assemble the salad.
  3. Combine the salad ingredients in a large mixing bowl.
  4. Blend dressing ingredients. Add more water as needed.
  5. Dress the salad ingredients with dressing. Serve.
  6. The Chickpea Salad will keep up to 3 days
Uncategorized

QUINOA CORNBREAD

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This is from the Straight Up Food Website.

Love Cathy Fisher’s SOS Free recipe book Straight Up Food

QUINOA CORNBREAD
Prep time:  20 mins
Cook time:  3 mins
Total time:  23 mins
Serves: 9
INGREDIENTS
  • 1 cup nondairy milk
  • 3½ ounces dates (about 6 Medjool or 12 Deglet Noor), pitted and quartered
  • 1 cup water
  • ½ cup dry/uncooked quinoa
  • 1 cup cornmeal
  • ½ cup old-fashioned rolled oats, ground into a flour in the blender
  • 1½ teaspoons baking powder
  • ½ teaspoon baking soda
INSTRUCTIONS
  1. Place the nondairy milk and dates into a blender, and set aside while you prepare the other ingredients (be sure to grind the oats before doing this).
  2. Combine the water and quinoa in a medium saucepan, and bring to a boil. Reduce the heat to low, then cover and simmer for 20 minutes. Remove from the heat and set aside for 10 minutes with the lid still on.
  3. Preheat the oven to 375°F. Line an 8×8-inch baking dish with parchment paper and set aside (or use a silicone baking dish).
  4. Mix the cornmeal, oat flour, baking powder and soda with a fork in a medium bowl.
  5. Blend the milk and dates until smooth.
  6. Pour the date mixture into the bowl of dry ingredients, and stir; add in the cooked quinoa, and stir. Spread the batter evenly into the pan (it will be thick), and bake uncovered for 30 minutes. The cornbread will not rise very much, and it will have cracks in the top when done. Set aside to cool at least 10 minutes before cutting into 9 pieces.
NOTES
For added flavor (and color), add ½ cup corn kernels or blueberries along with the cooked quinoa in step 6.
Desserts, Dressings and Sauces

Chocolate Sauce

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This recipe was found in an article. The recipe author is Timaree Hagenburger who wrote a wonderful recipe book “The Foodie Bar Way”

Ingredients

  • 5 Medjool dates (pits removed, soaked in 3/4 cup water)
  • 1 Tablespoon cashews or sunflower seeds (can soak with the dates)
  • 2 Tablespoons unsweetened cocoa/cacao powder
  • 1/2 cup cooked black beans
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • Extra water on hand to add to during blending

Directions

  1. In a high-powered blender (e.g. Vitamix or Blendtec), combine all of the ingredients, including the soaking water for the dates, and blend until silky smooth.
  2. Add extra water, a tablespoon or so at a time, (up to ~5 tablespoons total), to achieve the right consistency, (a semi-thick sauce rather than a stiff dip).
  3. Store in a squeeze bottle, in the back of the fridge.

To print this recipe, click here, then scroll down and click on print button below recipe

Desserts, Uncategorized

Chocolate Cake

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Found this Joel Fuhrman, M.D. recipe on Dr. Oz’s website

Serves: 16
Preparation Time: 40 minutes

Instructions:
Preheat oven to 350 degrees F.

Ingredients:

CAKE

Combine Dry Ingredients in a bowl and set aside:

1 2/3 cups whole wheat flour
1 teaspoon baking powder
3 teaspoons baking soda
4 tablespoons natural non-alkalized cocoa powder

In blender puree:
3 1/2 cups pitted dates, divided (1/ 2 cup cut into small pieces and set aside)
1 1/2 cups water
1 cup pineapple chunks, drained
1 banana
1 organic apple, cored and cut into pieces

In Food Processor:
1 cup shredded beets
3/4 cup shredded carrots
1/2 cup shredded zucchini

Mix all above in large bowl with:

1/2 cup dried currants or raisins
1 cup chopped walnuts
1/ 2 cup dates (which was cut into small pieces & set aside)
2 teaspoons alcohol-free vanilla extract(optional)

Spread in a 9.5″ X 13.5″ nonstick baking pan.

Bake for 1 hour @350 degrees F. or until a toothpick inserted into the center comes out clean.

CHOCOLATE NUT ICING: (For a no-nut version, Use Chocolate Sauce Recipe)

1 cup raw macadamia nuts or raw cashews
1 cup vanilla soy, hemp or almond milk
2/3 cup dates, pitted
1/3 cup brazil nuts or hazelnuts
2 tablespoons cocoa powder
1 teaspoon alcohol-free vanilla flavor (optional)

For the chocolate nut icing, combine all ingredients in a high-powered blender* until smooth and creamy. Place a dollop over warm cake and serve or spread on cooled cake.

Note: A food processor may be used to combine icing ingredients but the icing will not be as smooth.

Beets, Need to know

Beets – Keep Them Fresher, Longer

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If you purchase beets with greens, cut them off.

These greens can be eaten raw, blended or cooked.

The roots should be stored in a plastic produce bag in the crisper drawer.

These Produce Storage Bags are fantastic for extending the life of your produce!

Beets are rich in many vitamins and minerals: Vitamins A, B6, C, K, Beta-Carotene, Calcium, Folate, Iron, Magnesium, Manganese, Potassium, Riboflavin and Thiamin. Beets are a unique source of phytonutrients called “betalains”, including betanin and vulgaxanthin, which are shown to provide anti-oxidant, anti-inflammatroy and detoxification support.

Beet pigments have anti-cancer benefits as well.
Beets have incredible Nitric-Oxide producing capability. Beets are rich in naturally occurring chemicals called nitrates. When consumed, these nitrates are converted to Nitric Oxide.

Beets, are among the most powerful producers of Nitric Oxide, which allows blood vessels to relax and vasodilate (vaso = vessel, dilate = open or widen).

Beets have been proven to have the same benefits in people who suffer from high blood pressure due to atherosclerotic plaque and narrowing of the arteries.