Banana Spice Waffles

This is a quick, easy breakfast or snack that kids and adults will LOVE! Van's makes an entire line of GF waffles (they also have a wheat free french toast) and when I saw them at the grocery store, I was skeptical at first. I purchased a box of their mini waffles, popped some in the toaster oven (using the oven setting, not the toaster) and they came out crisp on the outside and fluffy on the inside, just like a regular waffle. DELICIOUS.

They are great with just a little Earth Balance spread smeared on top but this past weekend I thought I'd try a little something more to "spice" 'em up. And again, here's where that Trader Joe's Pumpkin Pie spice mix comes in so handy!

Mash about 1/3 to 1/2 of a banana in a small bowl with a fork. Microwave for about 10 seconds and then mix in about 1/4 teaspoon of the Pumpkin Pie Spice mix, stirring it in well.

Spread on top of the mini waffles and what you have is a delicious and filling anytime snack!

Mashed bananas are a great alternative for frosting or icing cakes/cupcakes (provided you like the taste of them) but since they do have a high sugar content, indulge in moderation. Pair the waffles with a cup of decaf brewed with pumpkin pie spice or a cold glass of Unsweetened Vanilla Almond milk. A quick and easy combo that doesn't disappoint!

*side note - when it comes to purchasing non dairy milks, opt for the "unsweetened"versions because the sweetened milks are loaded with sugar (stating the obvious here!) Read the nutritional labels before you buy. Here's a look at Blue Diamond's unsweetened vs. sweetened milks just to compare:

(click images to enlarge)

Mega Watt Salad

I eat a lot of salad and the one key requirement I have when it comes to making the perfect salad is that all ingredients must be CHOPPED. This makes a huge difference in taste because every bite is filled with all the flavors of the salad and...you don't look like a hog trying to choke down that over-sized piece of lettuce hanging off your lips. When I order salad at a restaurant, I always ask for a sharp knife and will spend the next 5 minutes chopping my salad into tiny bits. It's worth the wait.

I use the same backbone ingredients to all my salads which are:

-Leafy greens - either red/green leaf lettuce, romaine, spinach, arugula, herb mix or a combo of any of these

-Green, Red, Orange or Yellow Peppers (usually whatever is on sale at the time)

-Cucumber

-Celery

-Grape tomatoes (not too many)

Then I spice it up with some fun stuff. In this salad I added:

-Sticks & Twigs

-Almond Mozzarella Cheese

-Bella Sun Luci Sun Dried Tomatoes

-Avocado

-Hard Boiled Egg

And everything gets chopped and tossed into the bowl. If you eat a lot of salad and don't have a Salad Spinner, I strongly recommend one. Saves a lot of drying time and the greens stay crisp, not wilty like they can be from dabbing with a paper towel. After spinning the greens, I empty out the excess water from the salad spinner bowl and then use that as the mixing bowl.

 I add some dressing - here are some great ones by OrganicVille Dressings...

(The Sesame Goddess and Caesar are my favorite.)

I also love Bragg's Ginger Sesame Dressing. No refrigeration is required so for those with restricted diets, it's easy to carry with you when dining out or at friends' houses. I put some into a single serving bottle inside a little plastic sandwich bag for those on the go meals. LOVE all Bragg's products! (And their Liquid Aminos are a healthy, gluten free alternative to soy sauce. If you haven't tried it, add it to your grocery list. And here are some reviews if you're skeptical on taste.)

Once the salad is tossed with some dressing, I add a little fresh ground pepper and it's all ready to be devoured!

Depending on your preference here are a few other healthy toppings to add to your salad:

-Grilled chicken or fish

-Sesame Seeds

-Sunflower Seeds

-Pumpkin Seeds

-Chia Seeds

-Pepitos

-Diced Green Apples

*One last thing: For those with Systemic Candida, Bragg's makes a Candida friendly Apple Cider Vinegar. Since we have to steer clear of regular vinegars this is a fabulous find. And it's great because you can make your own pickles! Here's an excerpt from Feast without Yeast by Dr. Bruce Semon on how standard vinegars promote the growth of intestinal yeast...

"Anything which has been subjected to yeast or fungus during processing potentially has anti-bacterial chemicals. One obvious source are alcoholic beverages but there are many other such foods in the diet. The first such food is vinegar. For example, vinegar, literally spoiled wine, contains many chemicals, one of which, present in large quantity, is ethyl acetate (footnote 2). Ethyl acetate is used in industrial food processing such as bread making to keep the bacteria down without touching the yeast. This chemical kills bacteria (footnote 3) at the same time that it leaves yeast alone (3). In addition, vinegar also contains a number of toxic alcohols as well as methanol (2). These alcohols will also kill bacteria, besides being toxic to the brain. In other words, vinegar contains chemicals which are used to promote yeast growth by killing bacteria. But vinegar is present in many foods, from ketchup and mustard to salad dressing to bread. To stop intestinal yeast, one must stop eating vinegar."

**Ok one more last thing... I titled this post "Mega Watt Salad" because it's the first thing that came to my mind after I took a picture of the salad for this post. It just looked (and tasted!) mega-watted! 

Coffee Talk

When you think about a healthy lifestyle, usually caffeine in any form, does not enter the picture. But, let's be realistic...there are some things that are just too hard to go without. I'm not talking about caffeinated soft drinks, also filled with sugar or even worse, harmful chemicals. This post solely applies to coffee. 

Coffee is what gets us going in the morning, bonds friendships as we gather in our favorite shop, and compliments a savory dessert at the end of the day. It's more than just a hot burst of energy, coffee has become a staple of comfort in our lives. Watch any movie and count how many scenes involve characters sipping coffee or casually asking, "How about a cup of coffee?" 

Extreme health gurus will rebuff any notion that includes coffee as part of a healthy lifestyle. But again, we're being real. So many of us need/want/desire/would kill for that morning cup before getting thrown into our daily stressors. We shouldn't be deprived of this ritual so here are some tips for getting the most out of your cup (or two) of the good stuff.

If you can't give up the caffeine...

...choose shade grown, organic coffee beans. Coffee grown in the shade preserves nutrients in the soil by reducing sun exposure which negatively alters the top soil. This results in a bean that is high in antioxidants, vitamins and minerals. The flavor is more intense since it takes longer for the beans to mature which many coffee lovers prefer. And there's an environmental benefit since forests and trees don't need to be cleared, allowing animal and bird populations to remain in their natural habitat. And organic coffee is of course free of chemical pesticides and fertilizers. If you can, try not to drink it late into the afternoon (a cut off after 12 or 1pm would be best) or switch to decaf for your afternoon/evening cups.

If you can do it, decaf is the way to go...

...but not just any decaf coffee will do. When buying decaf, look for beans that are organic but it is also important to make sure the process to decaffeinate the beans is done naturally, without harmful chemicals, through a technique called water processing. Swiss water processing is an industry standard and if you see this seal displayed on the window of your local coffee shop, then tell them "Thank you!" and frequent them often.

To find coffee shops in your area that use on SWP beans click here:

Find Swiss Water shops near you

It's important for those with candida to avoid caffeine as it can kill off necessary beneficial bacteria inside the colon. And for those with type 2 diabetes, caffeine can raise blood sugar, so sticking with decaf is critical for these folks. It's also best (though not always easy) to find coffee that is low in acid. Luckily, Seattle is drizzled with coffee shops on every corner with shop owners who know coffee inside and out - from bean to brew. But if you have a hard time finding low acidic coffee in your neighborhood shop or store, here is a method you can use on how to brew it yourself. 

As for the coffee, I found this Trader Joe's brand that I love and hopefully, you'll be able to find it there too. It's their Organic French Roast Decaf and it is delicious. I buy the whole bean can and grind them at the store, refilling the can. You really can't beat the flavor and quality of coffee for $9.99 a can.

On the side bar to the right I listed a few other local coffee shops that sell organic, swiss water decaf coffee that you can order online or call them directly. And here are some of the best non dairy creamers I've found on the market:

So Delicious Creamer  - this is made from Coconuts but does not have a coconut flavor. I stay away from any flavored or sweetened creamers because they contain a lot of sugar. Go with plain or original when you find it. (found in the refrigerated section of natural grocers, either in a non dairy area or mixed in with the regular creams.)

Soymilk Creamer - I use Soy (organic only) in moderation. This brand tastes like regular cream and just like the Coconut creamer, blends very well in coffee. (found in the refrigerated section of natural grocers, either in a non dairy area or mixed in with the regular creams.)

Almond & Cashew Mimiccreme - If you've ever tried to add almond milk or any type of nut milk to hot coffee, you know what happens. The milk separates and does not blend well at all. This thick cream is made from almonds and cashews and dissolves beautifully into coffee. Only downside? It's difficult to find. One local grocer used to carry it but now I can't find it anymore so I'll be sending a product request to the store manager. (this was kept with unrefrigerated non dairy milks in the store aisles - will require refrigeration after opening.)


Ok one last tidbit before I end this post. Flavored coffee drinks are such a special treat, especially this time of year, but as you know they are loaded with excess sugar or artificial ingredients if you opt for a sugar free drink. Remember the Pumpkin Pie Spice I added to tea?

Well I tried a little experiment and added about a half a teaspoon to ground coffee in the coffee maker and what came out was an exceptionally flavored spiced coffee! Flavors like cinnamon, clove, and ginger were a perfect compliment to my cup of morning decaf. Not only did it taste great but smelled like  gingerbread. I had some left over so I made an iced coffee later in the day by mixing in a little Almond Milk (almond milk blends better when the coffee is cooled) and about half a pack of Stevia. Make your own iced gingerbread latte and see what you think!

All this coffee talk is making me crave one last cup before the day is done. Yet another reason decaf rocks!

All Things Pumpkin

Arctic Zero Pumpkin Ice cream

+

 

Pamela's Ginger Cookies

=

AN INCREDIBLY DELICIOUS SEASONAL DESSERT!

(Mash the cookie into the ice cream for even better cookie to cream distribution.)

This combo, is ridiculously good.

Arctic Zero ice cream (also on the side bar) is one of the best finds yet. And while it's not technically "dairy free" because it contains high quality whey which is easily digestible, it is safe for those who have an intolerance to lactose. Don't expect the consistency to be just like ice cream, it's more like a frozen yogurt. It's better if you let it sit out for a few minutes to get soft and mushy and it's also delicious blended into a smoothie or shake. Mix it with a little almond milk for a refreshing pumpkin treat...

You could also sprinkle some Pumpkin Pie Spice (from Trader Joe's) into the shake for an even more festive feel. The ingredients in the mix are cinnamon, ginger, lemon peel, nutmeg, cloves and cardamom. This would be amazing sprinkled on top of Egg nog too. Will be fun to experiment with that in a month or so!

How about adding some spice to your favorite tea (vanilla, cinnamon or a nutty tea is perfect) or stir some into steamed Almond milk for a healthy pumpkin spiced latte. Top off with your favorite natural sweetener and enjoy!

If you love the tastes of fall, you'll probably love the scents too (note the pumpkin cream pie candle above.) Trader Joe's Mulling Spices are out on the shelves now and just a little on the stove will fill your entire house with the familiar scents of the season we all love so much.

Brush Away Toxins

Early on in my Candida research I read about dry skin brushing and how it is beneficial for removing toxins from the body. This company, Jash Botanicals, details the technique as well as the many benefits of incorporating dry skin brushing into your daily routine:


The Benefits Of Dry Skin Brushing
(from Jash Botanical's website)


• Dry skin brushing helps to shed dead skin cells, which can help improve skin texture and cell renewal.

• Dry skin brushing increases circulation to skin, encouraging your body’s discharge of metabolic wastes, which greatly aids the lymphatic drainage of the entire body. When the body rids itself of toxins, it is able to run more efficiently in all areas.

• Dry skin brushing also helps to tighten the skin because it increases the flow of blood. Increasing the circulation to the skin can also help lessen the appearance of cellulite.

• Dry skin brushing stimulates the lymph canals to drain toxic mucoid matter into the colon, thereby purifying the entire system. This enables the lymph to perform its house-cleaning duties by keeping the blood and other vital tissues detoxified. After several days of dry brushing, you may notice the gelatinous mucoid material in your stools. (*don't be grossed out by this! it's good to get this out of your body!)

• Dry skin brushing helps with muscle tone and more even distribution of fat deposits.

• Dry skin brushing also rejuvenates the nervous system by stimulating nerve endings in the skin.

• Dry skin brushing helps your skin to absorb nutrients by eliminating clogged pores. Healthy, breathing skin contributes to overall body health.

• Individuals who sit at a computer screen all day long will particularly take pleasure in the benefits of skin brushing. People who have inactive lifestyles or jobs usually experience stiff and sore necks and shoulders that reach even into their arms and down their spines and into their lower backs. Increased blood flow begins entering the areas brushed and you will experience an increase in electromagnetic energy that permits you to feel energized and invigorated.

• LADIES—Cellulite is toxic. Cellulite is toxic materials that are accumulated in your body’s fat cells as they are unable to be eliminated. So, rather than liposuction surgery, how about utilizing the “dry skin brushing” techniques coupled with an alkaline diet program and a great exercising routine. It will break down the unwelcome toxic body deposits and send them scurrying out of your body through the elimination channels we discussed above.

I've been doing this about 3-4 times a week for the past several months and there has been a noticeable improvement in my skin's appearance and firmness, especially on the backside of the upper thigh area. (Cellulite has disappeared but I also attribute that to a no dairy, low carb/sugar diet.) Speaking of sugar, using a salt or sugar scrub in the shower is another great way to slough away dead skin cells and toxins while opening your pores. (Just make sure you use a soft loofah or puff as the dry brushing is only for dry skin, before the shower.)


Depending on your scent preference and budget, here are some scrub suggestions:

Bath and Body Works Stress Relief Scrub



Burt's Bees Cranberry Pomegranate Scrub

Trish McEvoy Blackberry Vanilla Scrub

...or if you're feeling creative you can make your own, which would also make a great gift:


Home Made Sea Salt Scrubs


Home Made Sugar Scrubs


I found some expired flax oil in the back of the fridge and sea salts that I no longer use so I mixed that up with a little almond oil and lemon balm to make a fresh smelling scrub. Took all of 2 minutes from start to finish!

 

And lastly, if you really want to the get the most of out detoxing your body's largest organ, then try taking contrast showers. Many people swear by them at the onset of a cold to lessen its duration, but they are also recommended for improved circulation which promotes detoxification. The hot water stimulates blood flow to the surface of the body and the cold water stimulates blood flow to body's core, bringing a fresh flow of blood to the organs and glands.  Ideally these are to be done daily but it's not always the most comfortable thing to do, so even just a few times a week is better than nothing.

CONTRAST SHOWERS:

- Start with 3 minutes of warm water, then switch to cool water for a minute.

- Repeat this cycle 2 more times, (for a total of 3 hot/cold cycles) always finishing with cold water.

- Dry off and apply your favorite moisturizer.

- Finish with a cup of Skin DeTox tea!

(*Check with your doctor before starting contrast showers. People with asthma, diabetes, heart disease, high blood pressure, blood clots, auto immune diseases and any other vascular related issues should NOT take contrast showers.)

Pizza with a purpose

Not only will this pizza taste incredible, but it also provides essential vitamins and nutrients that are good for your body! A healthy pizza? Yes, there is such a thing. I ended up making two different kinds, one sweet and savory and the other, hot and spicy. Both, equally delicious. 

Here's what you'll need to make 2 (small) pizzas:

Gluten Free Pizza Crust (highly recommend this brand, 2 in one package)

Organic Tomato Sauce

Daiya Pepperjack Cheese Shreds (for hot and spicy pizza)

Lisanatti Almond Mozzarella Cheese (for sweet and savory pizza)

Sun Dried Tomato pieces (for sweet and savory pizza)

Fresh Basil (for sweet and savory pizza)

Olive Oil

Onions

Peppers (Red, green, yellow, orange, whatever you like)

Garlic, chopped

Jalapeno, diced (for hot and spicy pizza)

Red Pepper flakes (for hot and spicy pizza)

Oregano

In a medium sized pan, lightly sautee onions, peppers and garlic in olive oil. Just for a few minutes, you want them crisp, not cooked through. Lay your pizza crusts out on your baking sheet and drizzle each with olive oil. Then spread a layer of tomato sauce over each, how much you want is up to you. On one pizza top with shredded mozzarella (need to shred this manually) and on the other, top with the shredded jalapeno cheese. Then sprinkle both with a little oregano.

Next, add the cooked onions, peppers and garlic to each pizza. Quickly sautee the chopped jalapenos and once they are lightly cooked, add them on top of the jalapeno cheese pizza. And if you really like a spicy kick, sprinkle some red pepper flakes on top of that. Add the sundried tomatoes and fresh basil leaves on top of the mozzarella pizza and pop in the oven according to the directions on your pizza crust. I baked mine at 450 for about 14 minutes. 

And VOILA!

Sweet n' Savory Sun Dried Tomato and Basil Pizza 

Hot n' Spicy Jalapeno Pizza

These pictures don't even come close to doing these pizzas any justice. You really just have to make them for yourself and see what you (and your taste buds) think. 

Friday Happy Hour...

...might look a little different over here.

I call this the Cuckalini Cocktail...

4 stalks of celery

1/2 peeled cucumber

4-5 stalks of broccolini

1/2 lemon

sprinkling of stevia to sweeten (optional)

Juice all veggies then pour into a tall glass and add just a little bit of natural sweetener if you like. Stir it up and then slowly add crushed ice or ice cubes while continuing to stir. Often times juice drinks and smoothies are poured directly over ice and I find that technique causes the liquids to coat the cubes thus resulting in less drink. And who doesn't want to get the most out of their healthy green drinks?

I think you'll be pleasantly surprised how refreshing (and simple) this is. So raise your glass and toast to good health! 

CHEERS!

*And for those who are free to indulge in an adult beverage I bet this would be delicious with a shot of organic vodka. Here are some of the best ones on the market to choose from:

Organic Vodkas

We're all inflamed

Our bodies are like matches ready to burst into flames at the spark of a toxin. We know that many prescription drugs are loaded with synthetic chemicals our liver, pancreas and kidneys are not able to break down. This causes the toxins to flow freely through the blood stream settling wherever they please and building up over time. To defend itself, our body begins to attack these foreign invaders through inflammation. That's a lot of extra stress on these vital organs that already play a critical role in keeping us alive. They're always taking care of us, so why not take care of them?

But when it comes to inflammation, drugs aren't the only culprit here. Something we put in our bodies every single day has a similar affect. The #1 inflammatory food...

SUGAR

And it's pretty hard to avoid. Sugar is of course linked to diabetes and tooth decay, and in addition to inflammation, it also increases our risk for obesity and is one of the leading causes of acne. As a result many people turn to artificial sweeteners and sugar substitutes to satisfy their sweet tooth. But those don't fare much better. Studies have shown that saccharin has caused bladder cancer in laboratory animals and there was in increase in lymphoma and leukemia in rats fed high doses of aspartame. If you look for it the research is out there (just because it's FDA approved, does NOT mean it is safe) but sometimes we feel like we don't have any other options so we choose the lesser of two evils. It would be impossible to to eliminate sugar completely from our diets but here are some healthy alternatives especially when baking at home or sweetening up your morning coffee. Every little bit helps, even a spoonful.

HONEY

Raw honey is a better option than processed sugars because it contains no harmful additives and is easily digestible. However it is still not an option for people with diabetes as it raises the blood sugar nor is it safe for those with candida since it feeds systemic yeast. But for the majority of folks, it's a healthy alternative over refined white sugar. 

STEVIA 

(in either liquid, packets or powder form) 

Trader Joe's makes an organic Stevia powder extract that is great for on the spot sprinkling or adding to hot/cold liquids. It's $10 and contains 622 servings. A little scoop goes a LONG way. 

Stevia also makes on the go packets (either the extract, which is a very fine powder or raw sugar which is more like crystals) and these are great for toting along to coffee shops or for hot/iced tea when dining out.

TRUVIA 

Truvia is another all natural sugar alternative and in my personal opinion I think it's even sweeter than Stevia so I use about half a packet (instead of a full Stevia pack) when sweetening a beverage. But it may be different for others, all taste buds are not created equal. (Seriously, stay away from Equal btw.)

Agave Nectar used to be the go to alternative for sweetness but now that's up for debate. A recent finding from The Weston A. Price Foundation (a non-profit human health and nutrition organization) discovered that Agave Nectar is as bad for our bodies as high fructose corn syrup. Here's an excerpt:

"...agave “nectar” and HFCS are indeed made the same way, using a highly chemical process with genetically modified enzymes. They are also using caustic acids, clarifiers, filtration chemicals and so forth in the conversion of agave starches. The result is a high level of highly refined fructose in the remaining syrup, along with some remaining inulin." 

And just like honey, agave nectar was never the best alternative for diabetics and candida sufferers. But have no fear because...here's an alternative to an alternative!

COCONUT NECTAR

Coconut nectar is available in liquid form (it's VERY sticky) and is derived from the sap of the coconut blossom. It has one of the lowest glycemic indexes among sweeteners and also contains vitamins, minerals and animo acids making this the best option of all and it does not have a coconut taste in case anyone was curious. Most health food stores or even vitamin shops should carry this brand.

COCONUT CRYSTALS

Coconut Secret also makes a crystal product which I haven't tried as yet, but is on my shopping list. This would be a great alternative to use for baking, especially now with the holiday season around the corner. Lots of fun recipes to look forward to!

Before signing off, I'll leave you with one little tidbit from earlier this week. I was invited to a friend's house for dinner and decided to bring some festive mini cupcakes. You know the ones...they're about the size of large man's thumb? 

Cute little happy pink cupcake

aka, the devil in disguise.

Seeing that it was the end of the night and I only live about a mile away I decided to indulge. I had one little teeny tiny cupcake and I'm not gonna lie, it was delicious. (*obviously this is a BIG no no for candida sufferers but for the last 6 months I can count on one hand how many times I've done something like this. It will happen from time to time so don't beat yourself up about it!) Within about 10 minutes, my stomach started to gurgle and expand. Judging from the physical effects to the outside of my body, I can't even imagine what was happening inside my gut. The inflammation was almost immediate. I gathered my things and headed home and you can guess where I spent most of the night and next morning...

In times like these, you'll have a new best friend. 

Welcome!

Welcome to my new site on living healthy! Thank you for your patience as I worked out some technical tweaks and am still in the process of doing so. (Thanks Comcast!) I can't think of a better way to launch the new site than by sharing this online documentary called "Food Matters." This will only be available for FREE viewing until Saturday, October 8th so really, there's no time to waste. If you care about your health and the health of your family and loved ones, I strongly encourage you to set aside the time to watch this video. If you are encouraged and inspired by the discussions in this video, than this blog is the place for you and I'm happy you're here.

So pour yourself a cup of tea (decaf of course), gather your friends and family and settle in to watch what may end up having one of the greatest impacts of your life.

Your body will thank you for it.

Food Matters