As you know, I believe that a healthy diet can solve (or at least significantly help) numerous medical conditions, but unfortunately not all of them (dangit). I’ve recently been dealing with some medical issues that are taking up a large portion of my time. With that said, I’ve had to scale back a little on blogging. :/
I’ve decided to shift my Vitamin De blog a bit and focus (even more) on healthy, quick and easy meals. At first, I thought this would only interest other’s that are going through illnesses, but then I realized it applies to anyone that just doesn’t have the time to make elaborate meals.
I need your help! I don’t have a lot of energy (right now) to spend all day in the kitchen so my main priority is to make my breakfast green smoothie. I’ve gone a few days without and it just made me feel worse. I’ll be looking for lunch and dinner recipes that have the least amount of ingredients possible or any other efficient kitchen tips.
Vegetables: I will be buying packaged or pre-cut whenever possible/affordable.
Beans: I will be using low sodium canned beans (rinsed in cold water) instead of soaking dried one’s.
Rice: I’ll be using Microwavable Minute Ready to Serve Brown Rice single servings instead of making a full pot.
Vegetable broth: I’ll be using low sodium broth instead of making my own (even though Wendy’s recipe is awesome).
Your help will be much appreciated!
*I will definitely post to my blog when I can and I will continue to share information that I come across on www.facebook.com/devitamin
*When possible, I’m going to try to post my medical journey and some stories I’ve written in the past. You can find this information at www.de-light12.com. In the upper right hand corner of that page, you will find the “about me” section and also, the link to follow my blog via e-mail. Come hang out with me!
Thanks for your patience and understanding. I’m convinced we can be healthy without spending all day in the kitchen! Let’s do it!
De’s Quick Stir Fry
1 10-ounce bag of frozen asparagus (chopped up)
2 gigantic Portobello mushrooms (chopped up)
1-2 handfuls of red pepper (chopped up)
1-tablespoon coconut oil
Minute maid “ready to serve” brown rice
Heat coconut in large frying pan. Add asparagus, mushrooms, red pepper and sprinkle with garlic powder. Heat around 15 minutes or until asparagus has softened (not soggy). Prepare rice according to directions. Place a big spoonful of veggie mix on top of rice. Add hot sauce if you are feeling feisty. :)
The soap of the moment (for me) is Dr. Bronner’s Magic Soap All-One Hemp Unscented Baby-Mild. It’s rated 7.9 (out of 10) overall according to http://www.goodguide.com/# and rated a 10 in health. It’s made with organic oils and the rest of the ingredients are recognizable. You can learn more about Dr. Bronner’s products at: www.drbronner.com. Switching to natural beauty products is an ongoing journey for me and I’m always on the lookout for the one (product) that is going to complete me (as my friend Tracy would say). :)
Let me be honest with you…when it comes to physical activity, I’m lazy. I rather read, study, surf the Internet (because actual surfing would take way too much energy), watch my favorite TV shows, cuddle (wink wink), watch movies and maybe some leisurely shopping. Three-hour lunches with friends are always nice. The ultimate vacation for me is the beach and even then, walking across the street to get to the ocean seems like a chore. Just give me a chair and my favorite person/people to talk to and I’m content for a week. With all that said, I depend on: http://www.collagevideo.com/, my treadmill and a jump rope to get my hour workout in every morning (5 days a week). Collage Video is awesome. They provide quick delivery and they have a fantastic return policy. They will refund your money even after you have opened and watched it (if you decide you don’t like it). Check out their website. You can watch clips of all the DVD’s they offer. Of course, yoga is my “thing” but I’ve been branching out recently and will post a few of my favorite workouts in the near future.
Humor is the great thing, the saving thing. The minute it crops up, all our irritation and resentments slip away, and a sunny spirit takes their place. ~Mark Twain
As I was preparing this post, my husband politely said to me “Instead of writing about this recipe, how about you make it?” I wasn’t about to remind him that we just had it for dinner, three days ago. Why ruin a good thing. This soup is so easy to prepare and absolutely delicious.
3 14-ounce cans vegetable broth (preferably organic)
1 15-ounce can of tomato sauce
1 15-ounce can Great Northern beans, drained and rinsed
½ cup uncooked brown rice (I used a little bit more than a ½ cup)
1 teaspoon dried basil
¼ teaspoon sea salt
¼ teaspoon black pepper
3-4 garlic cloves, sliced finely
1 bag of fresh spinach
Combine all ingredients except spinach in slow cooker.
Cover; cook on low-heat setting for 5 to 7 hours or on high setting 2 ½ to 3 ½ hours.
Around 5-10 minutes before serving, stir in spinach.
Original recipe (and picture) from fitnessmagazine.com. I’ve slightly revised it.
ALERT: SPICY SLOW COOKER RECIPE
Proceed with caution
4 cups vegetable broth (low sodium)
1 and 1/2 cups uncooked brown rice
1 teaspoon red pepper flakes
3 cloves garlic, minced
2 teaspoons ground cumin
1 teaspoon sea salt
2 cans (15 ounces each) black beans, rinsed and drained
1 (6 ounce) already peeled, cooked shrimp (de-thawed)
1 tablespoon lime juice
Place broth, rice, red pepper flakes, garlic, cumin and salt in slow cooker; mix well. Cover and cook on LOW for 5-7 hours (depends on your crock-pot) or until rice is tender.
Stir in beans shrimp and lime juice. Cover and cook 20-30 minutes or until heated through.
Whether I’m “detoxing” or not, I try to eat only one warm meal a day (the rest are raw) and with winter here, I love to use my slow cooker (crock-pot). I found this recipe yesterday and I can’t wait to try all different variations of veggies and grains.
One to two cups of dried beans, peas or lentils
Two to three cups of sweet or baked potatoes
Two to four cups of low sodium vegetable broth
Seasonings of choice
Optional: Quick cooking veggies such as tomatoes or green beans
Optional: Brown or wild rice or quinoa
- Place one to two cups of dried beans, peas or lentils at the bottom of slow cooker.
- Add two to three cups of sweet potatoes or baked potatoes.
- Add two to four cups of liquid such as low sodium vegetable broth.
- Season with one to two tablespoons of dried herbs and spices such as oregano, cumin, chili powder or garlic.
- Cover and cook for four hours on high heat or eight hours on low heat.
- Optional: With one hour to go add tomatoes or green beans. Anything that cooks faster than the above ingredients.
- Optional: With one hour to go, you can add cooked brown or wild rice or cooked quinoa.
*Revised from: Oxygenmag.com
Day 2 for those of you detoxing with me! We got this. :)
Anyway, I wanted to bring everyone “up to date” on a couple of recipes that I previously posted that are suitable for this months detox program.
*Should be drinking this or a version of this every morning.
*During the detox, replace the fish with beans. This is a great warm dinner meal that you can mix and match all kinds of vegetables and beans.
*I know, I posted this yesterday, but I like to be organized, okay? :)
EVENING SNACK SMOOTHIE (I mentioned this one before, but never really posted the recipe)
1 and ½ cups Rice Milk
1 cup frozen blueberries
1 small banana
Blend thoroughly and enjoy!
Have a GREAT week everyone!
Feeling healthy and feeling good about yourself is not a luxury – it’s an absolute necessity. -unknown
HAPPY NEW YEAR!
*As promised, I’m posting the 30 day plan (I followed this past summer) again.
I wouldn’t necessarily call this a “diet” since I’ve incorporated most of the plan into the way I eat on a daily basis.
By eliminating the “junk” I was able to figure out what food I was intolerant to and from there, I significantly improved my health. As an extra bonus, I lost weight without ever starving myself. In fact, I felt like I was constantly eating. I do not count calories or anything else for that matter and I don’t limit my portion sizes and you will see why in a minute.
I created this plan for myself after reading a million (okay, I may be exaggerating a little) books and taking the information that I felt was the best and combining it into one program. Most of you know; I like simple and quick approaches to almost everything I do in life.
*IMPORTANT INFO: As you know, I am not a doctor so I can only tell you what I did and what worked for me. If you decide to try my own plan and you have any medical conditions, I urge you to talk to your doctor first. I was taking blood pressure medicine before I started this and if I didn’t monitor my BP, I would have never known that I needed to go off the meds. My blood pressure dropped that much.
1. I followed this plan (no cheating) for 30 days.
2. If you need to have a warm meal save it for dinner. Try to eat as much raw food as possible.
3. Awkward subject but needs to be addressed especially for those of you that work outside the home. You are going to have to go number 1 & 2 (as we called it growing up) more than usual so just be aware of where closest bathrooms are located. The more you go, the more you are flushing out and eliminating the toxins.
4. Finish eating 12 hours before you wake up in the morning. That gives your body long enough to detox throughout the night. Example: If you wake up at 7 every morning than quit eating at 7 the evening before.
5. After 30 days I gradually added healthy fats to my diet (example: olive oil and nuts) and I can tolerate fish, so I added that back a couple of days a week. Pay attention to the food you add back into your diet and see how it makes you feel. For those of you that are trying to figure out if you are intolerant to a certain food category (ex: dairy) add back one food a week, that way you will know which food is the trouble maker.
6. Physical Activity: Walk 30-45 minutes a day at least 3x’s a week. Be careful not to overexert yourself while you are eating this way.
7. You can’t keep eating and drinking the same things you have always been and think you are ever going to feel better or lose weight. You’re not. I seriously despised vegetables but until I made them the main staple in my diet, I couldn’t lose a pound and felt absolutely horrible for years. Even now, I can totally tell when I’m not eating enough raw food.
8. I always wait at least one hour after a meal before I start drinking water.
9. The month of January, I will try to post-easy recipes that you can make while you are eating this way.
10. First, I’ll tell you what food I eliminated and then I’ll tell you what I added to my diet.
ELIMINATE (threw it all out for 30 days)
Meat (including fish)
All dairy products (butter, milk, yogurt, cheese, etc.)
Cookies, cakes, pie, ice cream, candy
Chips and most crackers*
Nuts including nut butter and nut milks
*Looking through my notes, I came across two exceptions that I made and it worked out well for me. I would eat a little hummus, which does have some oil in it. I would also eat a handful of Mary’s Gone Crackers, which are really mostly seeds.
FOOD I ATE
Quinoa, brown or wild Rice
Avocado (only a couple a week)
Potatoes (Especially sweet potatoes)
Popcorn (unsalted, unbuttered, mini portion)
Seeds (be aware of the sodium in them)
Decaffeinated, unsweetened tea
2 ounces of 70% or higher cocoa dark chocolate a day
UNLIMITED FOOD (ate as much as I wanted)
All types of lettuce
*Always eat fruit on an empty stomach
Brown and wild rice (I saved it for dinner)
Beans (black, kidney, ect)
Herbs and Spices (watch the sodium)
QUICK EXAMPLE OF DAILY MENU
Upon waking: 8-12 ounces of hot water with lemon. It’s very important that you drink this to help detox your body. If you don’t have time in the morning, at least drink one bottle of water!
Breakfast: Green light smoothie (link below) Yes, you drink it all!
One hour later: At least 8-12 ounces of water
Snack (if needed): Handful of seeds or maybe some cut up veggies
Lunch: HUGE salad with all the veggies you love! Eat as much salad and veggies as you can and don’t forget to treat yourself with a little piece of dark chocolate.
One hour later: At least 8-12 ounces of water
Snack: A handful of red peppers with humus.
Dinner: Start with a veggie (at least 2 different one’s) than add a grain or other starch (quinoa, rice, potato). Include beans! Again, go ahead and treat yourself with a little piece of dark chocolate.
One-hour later- At least 8-12 ounces of water
Snack (if needed): Blueberry, banana and rice milk smoothie (8oz).
POSSIBLE DETOX SYMPTOMS (usually only last a few days)
Dizziness (I did experience this for a few days and found that drinking more water helped)
Fatigue (I had the complete opposite happen. I had WAY more energy!)
Nausea (Did not experience this)
Headache (Again the opposite happened, the headaches I was experiencing before I started eating this way, disappeared.)
My husband and I are starting this again on Jan 2nd 2012.
If you take away one thing (after 30 days), I hope it’s that you realize (if you haven’t already) how important it is to consume a lot of vegetables in your daily diet.
Here’s to good health in the New Year! CHEERS!