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July 10, 2015
Julie Yuccas

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Comfort Food Grilled Cheese with Garlic & Kalamata Olives

DSCN0933Are you starting to feel under the weather and want some comfort food? Want to boost your immune system at the same time? Here is a quick way to add garlic to a meal, grilled cheese with garlic and olives. The combination of garlic and Kalamata olives taste wonderful!

DSCN0924I start out with 2 large or 3 small cloves of garlic per sandwich. Peel skin off garlic and cut into slices. Sauté garlic in a nickel size drop of olive oil until very light brown. Remove garlic from pan.

DSCN0925Organic dairy products do not have growth hormones and antibiotics added, so I usually buy organic cheese and butter. If you do not eat dairy, thinly sliced Daiya Jack Style Block tastes nice. I usually have whole grain bread available, however, we were given a gift of sourdough bread with unrefined ingredients, so I used it for this sandwich.

I lightly butter one side of the bread with organic butter. Thinly slice either organic Raw Jack Style or Raw Mild Cheddar Cheese and lay it across the bread. Top cheese with garlic and three sliced Kalamata olives. Add a second slice of lightly buttered bread and cook on medium heat until both sides are browned.

Comfort Food Grilled Cheese with Garlic & Kalamata Olives

  • Servings: 1
  • Difficulty: easy
  • Print

 

DSCN0934  Ingredients  ♥

2 large or 3 small garlic cloves, sliced

Olive oil

2 slices whole grain or multigrain, unrefined bread

Organic butter

Organic:  Raw Jack Style Cheese or Raw Mild Cheddar Cheese, thinly sliced

3 Kalamata olives, sliced

– Slice peeled garlic cloves. Add a nickel size drop of olive oil to pan on medium heat. Sauté garlic until very light brown. Remove garlic from pan to prevent overcooking.
– Butter two slices of bread, one side only. Place one slice of bread on pan, buttered side face down.
– Add sliced cheese to bread.
– Evenly top cheese with olives and sautéed garlic. Add second slice of bread, buttered side up.
– Cook each side on medium heat until lightly browned.

Tips:
– If you do not eat dairy, thinly sliced Daiya Jack Style Block tastes nice.

DSCN0928Blessings to your health!

June 25, 2015
Julie Yuccas

3 comments

Stop Starving Your Body – Sneak Peek Chapter 12

If you want to lose weight, you have to stop believing that if you eat you will gain weight. When your body gets its nutritional needs met, and it starts to trust you are not going to starve it, your body lets go of excess energy stores—shrinking your fat cells. Many people have the mindset if you skip meals you can lose weight—that’s not the right way to go about it.

Too commonly people drink soda, coffee, or a caffeinated beverage to raise their blood sugar and mask hunger. Hunger now silenced, they do not eat thinking this is the way to lose weight. The message they are giving their body is, I am going to starve you. The body’s response is to protect itself by hanging onto its energy stores—enlarging your fat cells. Again, making it very difficult to lose weight. Too many of my clients had a hard time losing weight and admitted to frequently skipping meals. I have found this attempt never works.DSCN0901One of the goals on this journey is to have a healthy metabolism. When you starve your body your metabolism slows down. I know this is going to be hard for many of you to accept that have had a diet mentality for so many years, but you want to get hungry. Hunger is a good thing. Hunger is your body’s natural response to let you know your body needs more life-giving fuel. Plus, it is an indicator that your metabolism is picking up and that’s a good thing! Which means your body won’t feel the need to protect itself from imposed starvation.

Permission to Eat Granted

One of the best ways to curb your weight is to give yourself permission to eat an abundance of whole plant-based foods throughout the day—foods as close to nature as possible. Juicing and smoothies count too. Small meals more frequently work really well to boost your metabolism.

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This is a small meal made with leftovers:  Baked potato topped with steamed broccoli, roasted asparagus, and caramelized onions & mushrooms

And of course, it helps to wean yourself from frequent doses of fast foods and nutrient-deficient foods.

StacAmieMcD1010Just a little reminder:  When you increase your whole, plant-based foods, remember to drink plenty of water to digest your food efficiently and avoid bloating. Patiently give your body time to adjust as it soaks in all this nourishment and releases excess fat stores. With a new outlook that food is meant to nourish our bodies and we need to eat, it is easy to enjoy all the varieties of plant foods guilt free.

 Blessings to your health!

June 19, 2015
Julie Yuccas

1 comment

Does God Really Care About the Little Details in Our Life?

Starting the last week in April and all through May, I started feeling unexplainable pain in different areas of my body, which even woke me up at night. Was it my port site? Was it the result of the chemo type drug in my system for almost four years? Whatever the cause, I couldn’t make it stop! On top of the pain, thoughts that were not my own whispered, “you have ___ disease, you have more cancer, you’re going to die…” I’d like to invite you into my personal journey during this challenge, and let you know God does care about the details in our lives.

I repeated many times, “I don’t know what is going on.” The various pains came out of nowhere. Then this scripture came to mind, “Do not be surprised at the fiery ordeal that has come on you to test you, as though something strange were happening to you.” Yes, that is exactly what I am experiencing—something strange. Now I had to choose to get my head out of the surprised what’s going on mode and ask God for wisdom.

“If you need wisdom—if you want to know what God wants you to do—ask Him, and He will gladly tell you. He will not resent your asking. (James 1:5)

Proverbs 2 says, “For the Lord grants wisdom. From His mouth come knowledge and understanding. He grants a treasure of good sense to the godly…and you will know how to find the right course of action every time.”

“Your hand will guide me…Your strength will support me…You chart the path ahead of me, and tell me where to stop and rest…How precious are your thoughts about me, O God!” (Psalm 139)

IMG_0960Stop and Step Back a Moment

Sometimes the questions of “why?” are not answered. Maybe that isn’t the important question to ask, but instead we should ask for wisdom for the right way to deal with our circumstances. God desires to have a close relationship with us, that He eagerly waits for us to talk to Him. As you read a moment ago, His Word promises that when we ask for wisdom and guidance He will “gladly” tell us.

The longer I experience life, and the realization that God actively partakes in my life, I do not believe in coincidences anymore. Especially when I live by the principle in God’s Word that says, “Every good thing comes from our Father above.” And from my God Calling devotion, October 5:

“Every meeting not a chance meeting, but planned by Me. All blessed. Not only now, in the hour of your difficulty, but from this time forth and for evermore. Led by the Spirit, a proof of Sonship. ‘As many as are led by the Spirit of God, they are the sons of God,’ and if children then heirs—heirs of God.”

 Do Your Best to Not Worry About Anything, But Pray About Everything

After the fiery ordeal scripture came to mind, I tried my best to release any anxiousness about my situation and pay attention as guidance unraveled. Through a series of events and perfect timing, God gave me direction. I believe with wisdom comes a gut instinct, discernment, or God’s spirit nudging me. I have learned when God is dealing with me, and I am on the right path or making the right decision, I have peace of mind. But if a thought comes with adrenalized anxiety, it is never from God. I also have to keep reminding myself, “Do not worry about anything, but pray about everything.”

“When you look to Me for guidance My hand is laid upon your arm, a gentle touch to point the way. When on mental, physical, or spiritual weakness you cry to Me for healing, My touch brings strength and healing, the renewal of your youth, the power to climb and strive. When you faint by the way, and stumbling footsteps show human strength is waning, My touch or the strong and helping hand supports you on your way. Yes! My children, My touch still has its ancient Power, and that Power is promised to you. So go forward into the future bravely, and unafraid.” God Calling September 29

IMG_0998In a process of my own logical elimination, I went to see my surgeon and had an x-ray and ultra sound— everything came back negative. I sent a couple of e-mails looking for answers—no leads there. Had an oncologist appointment, they wanted to add another drug to my system. Something doesn’t feel right about that choice. I’ll pass.

Perfect timing, I started walking with a dear friend who works for Motivate Personal Physical Rehabilitation. As we walked, she talked about all the wonderful services the therapist provided. This is not your typical PT-OT clinic. These therapists are experts at pin pointing the source of pain and providing appropriate, beneficial treatment. Had I not started walking with my friend, I never would have known this service was available. With my surgeon’s referral, I am receiving treatments for chronic neck pain.

Now going for therapy, during two separate appointments with two different occupational therapists, both of them happened to mention Dr. Kimberly Castaneda, doctor of naturopathic medicine, at Discovering Wellness. After our conversations, I felt drawn to see if I could get an appointment. On Saturday, I was told appointments were currently eight weeks out, but I could call the scheduler on Monday to see if there were any cancellations. I tried not to worry and trusted if it was God’s will to see her, then I would get an appointment. I called Monday and they had a cancellation; I could come in the next day.

Because I “put my hope solely in the Lord now and always,” I was not shaken by what was revealed at my appointment with Dr. Castaneda. The Live Blood and Dry Layer Cell Analysis showed my red and white blood cells struggling to survive. Discernment paid off, in this condition, I don’t think my blood could have handled another chemo drug. Although, somewhat disturbing to see, there was a medical fascination to the images I saw on the doc’s computer screen. What was unknowingly hidden in the darkness of my blood vessels, light now exposed the truth so appropriate action could be taken.

I have to admit, when I was praying about what to do about all the pain, I also asked God to send someone who would walk me through this. I didn’t feel like I had the energy to figure this out on my own. I appreciate the Internet to obtain so much information within seconds on the keyboard. However, sometimes there is too much information or opinions to sift through and can be downright overwhelming. God answered my prayer and sent me Dr. Castaneda through Motivate Personal Physical Rehabilitation and my friend Barb.

Dr. Castaneda immediately put me on a regime of healing teas and supplements targeting my body at the cellular level. Thank God there are people available that have a deeper wisdom on plant-based items, that God created to heal our bodies! Thank God that I have been juicing and eating healthy these last three+ years; who knows what challenges I would have faced if I didn’t. Those of you that know me personally know how healthy, youthful, and vibrant I look now. No more cataracts either! No wonder I promote smoothies and juicing so much; I want the same good health for you too!

Now I understand how physical pain easily slows you down, hinders your ability to complete tasks, and even drains your energy to help others. One of my therapists from Motivate made the comment after I showed her part of my Live Blood Analysis video, no wonder you are experiencing this pain. Your body is trying to heal at the cellular level, which is putting strain on the muscles, tendons, ligaments, and joints. Your body is trying to protect itself and compensates where it can.

After two weeks on Dr. Castaneda’s regime, I am thrilled to admit, I didn’t hobble as I walked across the church parking lot, plus I had energy for yard work! My body is healing!!! And only after five weeks at Motivate Personal Physical Rehabilitation receiving treatments for chronic neck pain, I noticed my head naturally fell into a normal position as I was driving home. This is significant because for several years now, I have to purposely tilt my chin down to obtain a normal position. My neck muscles were so tight they pulled my head back.

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It was when these family photos were taken, I noticed my head tilts back compared to everyone else, because of the tension in my neck.

Take Every Thought Captive

It’s challenging enough to deal with pain, but then the battle of the mind tries to infiltrate with the purpose to weaken one’s faith. Based on what the Word of God says, I believe a spiritual aspect in life exists between good and evil. When I was diagnosed with cancer, I sought wisdom from God’s Word. Through the scriptures in the second chapter of Job, God spoke to me and let me know that my battle was a spiritual attack from the enemy of my soul, but my life would not be taken.

God’s spirit also led me to many scriptures that pertained to my situation, insuring my healing, protection, and to put my trust solely in God. I printed those scriptures and posted them on my bathroom mirror. It is my reminder: what God says He will do, He will do. As I memorize them every morning, I want those promises planted deep in my mind, my hope, and my belief system.

HPIM2850Stop Partnering With Fear and Partner With Truth

So when thoughts of fear come, I speak the scriptures God promised me out loud. “You will live and not die. Think of it the Lord has healed you Julie! I have taken away your sickness and removed your disease…” When pain woke me up every two hours, I whispered the scriptures God promised me.

When I left the hospital this week after visiting a co-worker, the enemy of my soul said while I was walking in the parking lot, “You are going to die.” I verbally replied the scriptures that God promised me. Yes, it looked like I was talking to myself, but that lie needed to be nipped in the bud. As I was making smoothies this week, the evil thought came, “You’re going to look awfully stupid making these, when you die.” I know that garbage is not from God or me…so I continue to speak, trust, and put my faith in God’s Word, God’s promises to me.

I live by the principle found in the Word of God, that anything—including thoughts, that come to steal, kill, or destroy my well-being, or how I think about myself, or anything that involves me or my family, is from the enemy of my soul. I do not have to agree with those poisonous thoughts, believe them, or take ownership of them—and neither do you!

God cares about every detail in your life. He cares about your well-being and your heart’s desires—spoken and unspoken. He loves you so much; He doesn’t speak to you in fear, but in love. Give yourself the gift of time and spend a moment with God seeking His wisdom and guidance. May you have eyes to see the loving hand of God actively move on your behalf. You are deeply loved and important to Him.

“As for God, His way is perfect. All the Lord’s promises prove true. He is a shield for all who look to Him for protection.”

Blessings to your mind, body, and spirit!

June 12, 2015
Julie Yuccas

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Want Healthy Sweets? Try Homemade Granola

When trying to cut back on processed foods and sugars, homemade gives you more control over what you are ingesting. Making recipes with honey in place of sugar also adds health benefits. So if you are wanting something sweet to eat, here is a lovely flavored granola recipe you are sure to enjoy.

The young lady that lives with us, gave us a bottle of blood orange infused olive oil and a jar of raw honey for Christmas. Along with the olive oil was a recipe for granola. I made the recipe and it was a hit! Once blood oranges are available in this area, I want to learn how to infuse the olive oil myself. Until then, I replenish my supply at specialty olive oil stores. The flavor is so pleasant, it satisfies the sweet-tooth sans guilt.

DSCN0278I recommend lining your baking sheet with parchment paper. Size the paper larger than your pan, this contains the granola as you stir it. Plus, I carefully lift one side of the sheet at a time to help stir the ingredients.

DSCN0823

Homemade Granola

  • Difficulty: easy
  • Print

 

DSCN0831
♥  Ingredients  ♥

4 cups rolled or steel cut oats
3/4 cup cashews, broken in pieces
3/4 cup pecans, broken in pieces
1 cup or 5 ounce bag of dried cherries
1 cup unsweetened coconut
3/4 cup unpasteurized or raw honey
1/2 cup blood orange infused olive oil
1 teaspoon vanilla extract

– Mix oats, cashews, pecans, cherries, and coconut together in a bowl.
– Spread oat mixture onto a large cookie sheet lined with parchment paper. When lining baking sheet, cut parchment paper larger than baking sheet.
– In a small pot, gently warm honey to a smooth liquid consistency. Add olive oil and vanilla whisking ingredients together for about thirty seconds to one minute. Liquid ingredients will not blend together 100%; pour honey/oil mixture evenly over oat mixture.
– Gently blend in to moisten oat mixture, then re-spread evenly on baking sheet.
– Bake at 325° for 30 minutes. Every ten minutes, remove granola from oven, carefully stir granola to evenly blend wet and dry ingredients.
– Granola is done when golden brown.
– Cool, then store in a tightly sealed container.

DSCN0819Enjoy!

Blessings to your health!

June 11, 2015
Julie Yuccas

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A Perfect Solution to Help You Increase Your Plant-foods

Does adding more plant-foods to your meals seem like a daunting task? There is one solution we found very helpful in overcoming the confusion as to where to start. When I was diagnosed with cancer, I thought I already ate healthy, but in reality I didn’t eat as many life giving fruits and vegetables as I thought.  We were introduced to Anderson Organics, a local CSA – Community Supported Agriculture program; this was the perfect solution to help us increase plant-foods in our diet.

DSCN0848Growing up, I snubbed my nose at vegetables except for corn. I vaguely remember eating green beans and maybe carrots. Lots of our vegetables were store bought canned—yuck! When I had my own children, I increased our vegetable selection a little more, but we only ate vegetables at dinner with a measly 1/4 cup to 1/2 cup portion, and baby carrot sticks for lunch. Our diet was out of balance, not enough natural vitamins, minerals, and phytochemicals from plant-foods, and we ate too many processed foods.

As caretaker of my own body, I wanted to arm myself with as many nutrients to overcome this challenge attacking my health. Several people talked highly of Anderson Organics, so we signed up for half a share. Community Supported Agriculture programs are a great way to get a weekly supply of organic fresh vegetables, herbs, and some fruits—especially when you are trying to improve your health. The bonus is, it takes away all the pondering on what to buy at the grocery store.

It is a very simple process. Register on the internet for how much produce you want, whether it be a full share or half a share.  Then once a week, you pick up your share of the food that has been harvested.

DSCN0861It was a fun and tasty experience trying new vegetables that I had never eaten before, like broccoli raab, eggplant, and more. It felt like Christmas every week, as I excitedly pulled out all the beautiful plant-foods out of my burlap bag! Much to our surprise, we noticed the food tasted better too. And the ease of searching for recipes on the internet made the whole experience very pleasant and easy to add the veggies into our meals.

The Cancer Survivor’s Guide by Neil D. Barnard, M.D. and Jennifer K. Reilly, R.D. suggests when building up: “Generous amounts of antioxidants, phytochemicals, and immune-boosting foods into your diet:  Include plenty of vegetables and fruits in your routine, emphasizing the colorful varieties. Shoot for at least seven servings per day.

– One serving of vegetables is one-half cup cooked or one cup raw.

– For fruit, a serving is one small whole fruit or one-half cup chopped fruit.”

Don’t forget all the fruits and vegetables you put in your smoothies count too!

Life is full of obligations making it a challenge to put your health first. It is important to find helpful ways to consistently feed your body nutritious foods. CSA is a great avenue to increase your plant-foods as you invest in your complexion, energy level, immune system, and over all health!

DSCN0871Blessings to your health!

June 3, 2015
Julie Yuccas

4 comments

Smoothie Portions for a Regular Size Blender

A friend of mine asked me for a visual of approximate portions sizes for the produce I put in my smoothies. Here it is.

I make my smoothies in a Vitamix Blender which holds 70 oz or 8 1/2 cups. The ingredients you see on the dinner plate made about 70 oz with the additional homemade apple, carrot, beet, and lime juice I add for nutrients and liquid.

DSCN0778These are the ingredients I am currently using:
– Banana – 1 whole, peeled
– Frozen blueberries – 1/3 cup
– Sweet potato – one mini or 2″ chunk, cut in chunks, peeled
– Pineapple – 1/4 of a whole pineapple, cut in chunks or whole, already peeled in frig
– Kiwi – 1 whole, peeled
– Orange – 1 whole, peeled
– Red cabbage – 1″ wedge
– Kale – 1 large leaf or 2 small
– Avocado – 1/3 to 1/2, scoop out of skin
– Mango – 1/3rd chunk, peeled or scoop out of skin
– Chard – 1 leaf
– Fresh ginger – 1″, peeled
– Dark Cherries, frozen or in glass jar – 1/3 cup

Plus, either in homemade juice or whole: apples, carrots, and beets.

DSCN0802If you do not have a juicer to make homemade juice, please add one apple (remove seeds), approximately 1/4 beet (peeled), and one to two carrots to the above ingredients.

I systematically start from my kitchen counter (banana), to the top shelf of my refrigerator, work my way down to the freezer adding the ingredients to my blender. This helps me not forget any ingredients. I can make a smoothie in 15 to 20 minutes, including peeling time.

DSCN0782All the above ingredients are added to the blender. After doing this a few times measuring is not needed. It is quicker to just eyeball it.

DSCN0786Next, I add a handful of ice and 4 to 6 shakes of cinnamon.

Sometimes I add Enerfood powder, an organic green superfood and/or Chatfield’s Cocoa powder—Non-GMO.

DSCN0789Next, I eyeball and fill about 2/3rds of the blender container with my homemade apple, carrot, beets, and lime juice. You can add any homemade juice, or organic 100% juice, or water for nutrients and desired thickness and consistency.

When you are battling a challenge to your health, it is best to arm yourself with as much artillery in the form of nutrients as you can. That is why I make/juice my apple, carrot, beet, and 2 limes juice once a week, for the week. I can’t eat that much produce in a week, but my body and those I get to share my smoothies with need the nutrients. It is worth the 30 minutes once a week to juice and clean up.

DSCN0793Once the batch of smoothies is made, it will keep in your refrigerator for a total of three days. I make my smoothie the day I am going to drink it, and the extra goes to my husband the next morning.

A friend shared with me how her and her husband conveniently maintain their daily smoothie habit:

– Produce is prepared the night before and placed in the freezer. The next morning, they blend all their ingredients and violá, they have their cold smoothie.

What do you do to make your smoothie habit convenient for you? Please share your helpful hints.

Also, a smaller blender might be better for others; please share what blender you use that you are happy with and why. Thanks!

May the Lord give you wisdom to make smoothies or juicing a part of your health regime. Blessings to your health!

May 22, 2015
Julie Yuccas

1 comment

Plant-based Spinach Cranberry Walnut Salad

This is a quick, easy and delicious way to eat spinach. This salad is always a hit when the ladies come over for lunch, along with my Step it up a Notch Cranberry Muffins. This recipe is a great go-to when trying to increase your plant-based foods. Hope you like it!

DSCN0751Lightly toast walnuts in a dry pan for about three minutes. Remove from heat and let cool.

DSCN0757 Take a fork and break up 1/4th of an 8 ounce package of feta cheese, then add it to spinach.

DSCN0760Add cranberries and cooled walnuts. Next mix dressing ingredients together. Just before serving, add dressing and toss lightly.

Plant-based Spinach Cranberry Walnut Salad

 

DSCN0769♥ Ingredients ♥

1 5oz box of spinach
1/2 cup to 2/3 cups walnuts, your preference on the amount
2 ounces organic feta cheese, crumbled
1/2 cup dried cranberries
Dressing:
1/4 cup olive oil
2 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Inglehoffer stone ground mustard
fresh ground pepper to taste

– Lightly toast walnuts in a dry pan for about three minutes. Remove from heat and let cool.
– In a large bowl add spinach, feta cheese, cranberries, and cooled walnuts.
– Whisk together until well blended: olive oil, balsamic vinegar, honey, mustard, and pepper.
– Add dressing to salad right before serving. Toss lightly.

DSCN0765Blessings to your health!

May 13, 2015
Julie Yuccas

2 comments

Don’t Have to Wait Til Monday – Sneak Peek Chapter 18

How many of you have ever said, “I’m going to start my diet on Monday”? That was my typical go to. At some point during the week of my many diets, whether I messed up on a Friday or a Tuesday, frustrated and angry with myself, I said, “The heck with it!” and ate whatever I wanted. When you listen to your body tell you when it is hungry and full, you don’t need to set start days to eat healthy.

IMG_3915In the past, over and over again, I told myself I would start my diet on Monday. But wait! I always took it a step further and proceeded to eat until I felt sick and miserable through Monday morning. Of course dieters know it is proper protocol to eat as much as you can of whatever you want, or whatever you are not supposed to eat on your diet until your start day! And who made up the dieting rule that diets are supposed to start on Monday anyways?

Where in the world did illogical thoughts come in and say it is normal to eat until you feel sick? I don’t know about you, but I do not like feeling sick. Shame and inadequacy always breathed down my neck because I messed up on a diet or ate too much before starting a diet. Head games! Absolute unhealthy head games!

Every Meal is a New Opportunity for Success

If you overate at your last meal, you did not fail. It means you are still in the process of changing old behaviors. If this happens, please try to notice any external triggers that caused you to overeat. By recognizing those triggers, if they occur again, you can logically choose a healthier response to diffuse it.

Your goal is to improve your health, not live with the old excuses that hinder your peace of mind and keep you in bondage to dieting. You will know in your heart the difference between, oops! I made a mistake and ate too much, or I’m going to eat all of this because I want it! The first statement is part of the learning curve. The second comment describes someone still holding onto more food than their body needs.

As you manage your weight, and gradually incorporate more plant-based foods, please notice if you stop eating when you are comfortably full. Also, do you wait until you are hungry to eat? The great thing about following the principle to eat when you are hungry and stop when you are comfortably full is, if you ate a little more than you wanted to at your last meal, you don’t have to wait until Monday to start over again. You only have to allow your body to digest its current contents, then patiently wait until your stomach signals hunger again. When it does, that is your green light to give yourself permission to eat.

DSCN0744Please release yourself from the old thinking that hunger is bad and if I eat I will gain weight. Hunger is a good thing; it indicates that your metabolism is working. Hunger is the natural way your body was designed to communicate to you that it is time to eat. Your body needs food to survive and run efficiently.

Relying on your body’s natural signals instead of diet rules and regulations, removes the stress and condemnation that usually comes with dieting. This is a gentle re-learning process, not a rigid discipline.

Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. (3 John 1:2 NKJV)

Blessings to your health!

May 8, 2015
Julie Yuccas

no comments

Natural Remedy for Constipation

It is too easy to take our natural bodily functions for granted, until something is not working right. Constipation can be such an uncomfortable distraction physically and mentally. With the demands on our mind, body, and emotions in today’s society, it is important to recognize how crucial the upkeep of your health is.

With high stress loads, one of my family members struggled with severe constipation for several years. This family member overcame continuous constipation by implementing the suggestions below. Constipation should not be disregarded; it is not healthy to have waste products fermenting in your bowels for days. Feces is a waste product, it needs to be healthily expelled. Natural tools have been provided on this earth to keep your body running smoothly and efficiently. You just have to take advantage of those tools everyday.

Kidneys flush away waste products through urine; the bowels flush away waste products through feces. As waste products and water pass through the bowels, your body still grabs last minute nutrients, including water. As waste products travel down your large intestine the feces becomes drier and formed, provided there is no illness or anxiety causing diarrhea.

This is important to you, for as the feces loses water, depending on how hydrated or dehydrated you are, is how effortlessly and frequently you can have a bowel movement each day. Equally important is the combination of consuming water and plenty of foods with fiber to make elimination much more efficient, regular, and easier.

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This salad contains, fruits, vegetables, beans, and seeds.

Fiber is the carbohydrate that does not go into the bloodstream during digestion, but gets a free pass to continue through the small and large intestines. Fiber takes any unnecessary items and cleans house as it passes through. Little fiber and not enough water means feces has difficulty passing through your intestinal system—giving you grief. When your digestive system is happy, everyone is happy! Those of you that struggle with constipation know what I am talking about!

You can make your intestinal system work great by committing to three quarters of each meal consisting of a variety of plant-based foods. These fibrous foods are fruits, vegetables, whole grains, nuts, beans, and seeds. Eating plenty of plant-based foods also saves you the expense of commercial fiber products and hopefully medical bills.

Things to Look For

How do you know if you are consuming enough water and fiber to make the process of elimination easier? Things to notice: How easy did the feces pass through the rectum? Regular elimination should be easy to pass. If you are dehydrated, feces is harder and possibly more difficult to pass. Secondly, take a quick look in the toilet, how hard or formed is the feces? If the feces looks like hard little nuts, or like a hard, lumpy sausage you are not consuming enough water. If the feces looks like a softer, smooth sausage, then you are on the right track for good health.

How About Water?

When I started to pay attention to how much water I drank and how frequently I was thirsty, to my surprise, I was not listening to my body. My tongue would start to get dry, and I did not want to be inconvenienced to go retrieve some water. I repeated this neglect many times. How about you? Do you ignore your body’s signals or do you purposely give your body the water it needs?

So, how do you know if you are drinking enough water? Take another quick look in the toilet. Many times you can visually see this by looking at the shade of yellow in the toilet before you flush. Drinking plenty of water reveals itself by a pale yellow color. Not drinking enough water shows concentration by a darker yellow color. Please note, some foods, medications, or vitamins can alter the color or scent of your urine. Such as, vitamin B turns urine a more vibrant yellow, beets may give a reddish tinge, or asparagus definitely gives off a noticeable odor.

Remember, a quick peek in the toilet reveals: pale color – hey good job, keep up the good work, or a dark yellow – time to step it up a notch and drink more water. As you can see, this is one very simple way to monitor your progress on sufficient fluid consumption.

A Good Place to Start

I personally follow and teach the suggested daily amount of water to drink from Ted Broer’s book, Maximum Energy. The recommendation is to drink one ounce of water for every two pounds of body weight. This amount should increase when conditions such as exercise, weather, and thirst put more demands on your body. For example:

I easily monitor my water intake by knowing these two things:

  1. How many ounces my favorite glasses hold, which is 16 ounces.
  2. My average weight, let’s round it off to 160 pounds for math purposes. There is no need to weigh myself everyday, every week, or every month!

Here is how I easily calculated how much water to drink:

  • Divide 160 lbs. by 2, which equals 80 lbs..
  • Divide 80 by 16 ounces per glass, which equals 5.
  • I need to drink a minimum of five-16 ounce glasses of water a day to keep my body very happy and running smoothly and efficiently. It works!

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New to Plant-based, Smoothies, or Juicing

Those of you that currently have sluggish bathroom habits, and have recently increased your plant foods or are giving the smoothies or juicing a try, may experience some bloating. Give your body some time to adjust to this new eating. However, you can help your body efficiently expel all that fiber by drinking the minimum amount of water each day to help your system process regularly. Remember, one ounce of water for every two pounds of body weight everyday.

Your health and the ease in which your body daily functions is worth every minute you invest. I hope these simple suggestions help.

Blessings to your health!

May 6, 2015
Julie Yuccas

1 comment

Plant-based Asian Cabbage Salad

With warmer weather slowly entering the Midwest, salads are more enticing to eat again. An old favorite is the Asian Chicken Cabbage Salad, laced with ramen noodles. You may remember it being served at many bring a dish to pass events. However, I decided to step it up a notch and make it plant-based. I am happy to admit, this recipe passed the meat-eater husband test! I hope you and your family like it too.

When converting to more plant-based proteins, such as tofu, I recommend buying super firm, non-GMO tofu. The super firm texture is closer to a moist, tender chicken. I also try to use as many organic foods as possible, even though I don’t list it that way in the recipe.

Before sautéing tofu, wrap tofu in several paper towels and squeeze out as much water as possible. For convenience, try cubed tofu and cut those pieces in half. This makes it easier for browning.

DSCN0672Using one 1/2 cup vegetable broth and the packet of ramen flavoring, start sautéing tofu. As the broth evaporates, add a second 1/2 cup broth and continue to sauté. Repeat with the last 1/2 cup of broth as the tofu browns. Before the pan drys out, add one tablespoon of olive oil; toss tofu for two more minutes to enhance crispiness. Remove from heat and let cool.

 

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In a clean frying pan, add sesame seeds. Heat seeds on medium until most seeds start to lightly brown. Keep a close eye on the seeds so they do not burn, tossing frequently. Remove from heat and allow seeds to cool.

Notice how the seeds are starting to brown.

Next, if you have whole almonds, cut them in half.

 

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Crush the ramen noodles into 1/2″ to 1″ pieces. Please notice the ramen noodles are organic.

Thinly shred cabbage. Save time, use a food processor.

Next, chop the green onions in little pieces.

 

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In a large bowl, add the cabbage, green onions, almonds, sesame seeds, ramen noodles, and tofu.

To make the dressing:  blend olive oil, vinegar, honey, liquid aminos or soy sauce in a small bowl or measuring cup. Stir well and add to cabbage salad—tossing lightly. Cover salad and refrigerate for at least two hours to soften noodles and cabbage.

 

Plant-based Asian Cabbage Salad

  • Difficulty: easy
  • Print

 

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♥ Ingredients ♥

1 8oz super firm, non-GMO tofu
1 1/2 cups vegetable broth
1 tablespoon olive oil
1/8 cup sesame seeds
1/2 cup almonds, slivered
1 small or medium cabbage, shredded
3 green onions, chopped
1 pkg organic ramen noodles, crumbled (save flavor packet for tofu)

Dressing:
1/4 cup olive oil
2 tablespoons red wine vinegar
2 tablespoons honey
2 tablespoons liquid aminos or soy sauce

– Wrap tofu in several paper towels and absorb excess liquid.
– Cut tofu into small cubes.
– Saute tofu in one 1/2 cup vegetable broth and ramen noodle flavor packet. As broth evaporates, add a second 1/2 cup broth and continue to sauté. Repeat with the last 1/2 cup of broth as the tofu browns. Before the pan drys out, add one tablespoon of olive oil, toss tofu for two more minutes to enhance crispiness. Remove from heat and let cool.
– Heat sesame seeds on medium until most seeds start to lightly brown. Keep a close eye on the seeds so they do not burn, tossing frequently. Remove from heat and allow seeds to cool.
– Cut whole almonds in half.
– Thinly shred cabbage. A food processor speeds up shredding.
– Chop green onions into little pieces.
– Crush ramen noodles into 1/2″ to 1″ pieces.
– In a large bowl, add cabbage, green onions, almonds, sesame seeds, ramen noodles, and tofu.
– In a measuring cup or small bowl, blend olive oil, vinegar, honey, and liquid aminos or soy sauce. Stir well and add to cabbage salad—toss lightly.
– Cover salad and refrigerate for at least two hours to soften noodles and cabbage.

DSCN0683Keep up the good work in your quest to eat more plant-based foods!

Blessings to your health!