Butternut Squash and Carrot Soup

Squash has never appealed to me. Summer, acorn, butternut. It just doesn't do it for me. Maybe it's from the mission's trip I took to Africa the summer of '95 where we at a huge squash casserole for dinner one night. I'm sure the goat's milk mixed in didn't help things, but still. Not a fan.

Until...

A friend of mine from college posted a picture on Instagram of a butternut squash soup... and it looked pretty good. She sent me the recipe and on to the weekly meal plan it went. In the produce section I tried to figure out which of the squashes looked best... well, actually all of the large, gangly nude-colored fruit didn't look the least bit attractive to me. But as I placed it in my cart, a feeling of pride rushed over me. Like, "Hey, look at me and my squash!"... "I'm making something really healthy this week." No one seemed to care.

The crazy fruit sat on my counter for a little while. I kept looking at it... sometimes touching it, but my excitement for the soup waned. I was intimidated by it. I had cooked with one before, but if I remember, it didn't turn out well. So I didn't have high hopes for this one either.

So the squash soup day came. I still wasn't excited. Even in fancy restaurants when the soup du jour is some kind of squash soup, I immediately dismiss trying it. But I was already committed so onward  I went.

Needless to say, I loved it! This soup is very earthy, sweet, yet salty... just nice. Hope you take a risk and try it too!

Butternut Squash & Carrot Soup
adapted from About.com's Savory Butternut Squash & Carrot Soup

2 T olive oil
1 onion, chopped
2 cup carrots, diced
1 large butternut squash, peeled and diced
5 cups vegetable broth
3/4 cup almond milk, original (not sweetened)

1. Saute onions in olive oil for 5 minutes over medium-low heat. Add carrots and cook another 5 minutes. 

2. Add squash and broth and stir. Cover and let simmer for 25 minutes until squash is soft. 

3. With a large slotted spoon, gather the solid parts of the soup and add to food processor or blender. Blend until smooth. (You may add some of the broth if the mixture is too thick).

4. Pour pureed contents back into pot and add almond milk. Stir and heat through. Season with salt and pepper. 

Optional: add plain greek yogurt for extra flavor. 

Enjoy!

32 Pounds and Counting: My Husband's Weight Loss Story

I have waited many months to write this post. Well, come to think about it, maybe it's been more like years. I started this journey of desiring a healthy family many years ago. But as you may know, you can't always convince others to hop on board with you... right away, that is! 

                          

Let me start by saying, my husband is a very, very humble man. He is not super thrilled I am dedicating a post about something he has accomplished. When I interviewed him for this, he first gave credit to God for giving him the grace to carry out all of this.

Two years ago he started working from home as an editor. It has been a very high stress, high-intense job that requires him sitting at a computer for 8 or more hours a day. And as most people can attest that with a stressful job comes stress-induced eating. He knew the weight had come on, but finding the time and energy to put into losing the weight, just wasn't in him at the time. 

As the new year was approaching in 2011, he prayed about losing weight. With having a family and a stressful job, adding a new eating and exercise regimen wasn't something he was totally pumped about, but he started anyway and quietly determined he was going to succeed. (Here's an article he read awhile ago that may have had something to do with some of his success... read here or watch the TED talk here).

As I've talked before about losing weight, being healthy is key... not so much the numbers. Focus on eating well. Eat real foods that provide powerful nutrients to make your body work and feel better. Brian has truly focused on putting the right things into his body. Everything counts! 

I am so happy to share our interview with you today.

{What motivated you to want to lose weight?}

Brian: It was a combination. First, I am working from home and became very sedentary. I was slowly gaining weight and with the stress of my job, I knew I wasn't healthy. I also struggled with stomach aches daily. I usually felt bad after I ate and also woke up every morning with pains in my stomach. 

{When did you start this journey and how much have you lost?}

Brian: I started in January of this year and have lost 32 pounds.

{So what overall changes have you seen or felt after losing this weight?}

Brian: First of all, my clothes fit better... well, actually, they don't fit :) I am the same size I was in high school and that is a great feeling. I just feel healthier. My stomach aches are almost gone. I have more energy and never have that bloated feeling. Also, a weird fact, I use to have a small exterior cyst by my ribs for several years.... it is completely gone.

{So, tell us... how did you do it???}

Brian: Well, I have tried many diets in the past, but by God's grace, this one stuck. I really don't feel like it is a diet. The secret has been not starving myself, but actually eating all day. I just have disciplined myself to eat better foods. I found foods that were healthy that I really liked.

We don't eat red meat or pork, at all. We eat a lot of rice and beans and some lean meats like chicken and fish a couple times a week. Jenna (me) is gluten-free so I have obviously cut way back on my wheat intake, but do treat myself with pretzel thins (and yes, I count out the correct serving size). I do not eat cheeses, butter or sauces of any kind.

The one thing that I eat every day, several times throughout the day is low-fat GRANOLA. It has to be under 3 grams of fat and high in fiber. I eat it with low-fat Greek yogurt or will just grab some handfuls here and there when I need to munch on something. I don't know what it is about granola, but I feel it has been a part of my success.

There's his granola at top (so kiddies won't steal) with his measuring cup!

I have stopped fast food altogether. There is really nothing that I want to eat there anymore.

The other thing that I cut back on is diet pop. I use to live on it. I would drink about three, 20-ounce bottles a day. Now I just drink water and will have a pop only on special occasions. 

{Give me a glimpse of specifically what you eat and when, on a normal day.}

Brian: First thing in the morning, I start with a small -- portion controlled -- (he actually measures it out exactly) bowl of low-fat granola with skim milk and blueberries. I never skip breakfast. I still have my morning coffee. I use a low-fat creamer with a little stevia -- there are just some things you can't give up.

Around 11 a.m. I come up from my office and have a piece of gluten-free cinnamon raisin bread, toasted. Then around 1 p.m., Jenna makes lunch for us. Usually we have an ethnic-type lunch. A Chipotle-type burrito bowl... brown rice and beans and a lot of hot sauce. Other times we'll have a salad with a lot of veggies and a light, balsamic dressing. We usually add some type of beans or hard-boiled egg for protein.

Later in the afternoon, I'll snack on (serving size appropriate) nuts or Greek yogurt and granola. I also like low-fat cottage cheese with raw honey. Gala apples with salt are another favorite. Whatever it is, it's low-fat, real food.

For dinner, it's always gluten-free and either meatless or chicken or fish. My all time favorite dinner is fish tacos with raw cabbage, fresh salsa and corn tortillas. We also love to grill local veggies or have corn on the cob and fresh tomatoes and cucumbers for dinner.

{What about exercise?}

Brian: I didn't start exercising until about 4 months after I started the eating plan and by that point I had already lost 20+ pounds. I have lost additional pounds since exercising. (So food choices play a HUGE part in your weight loss!) 

I switch up what I do, but need to mix it up again because what I'm doing is getting boring. I exercise about 5-6 times a week. Three days I do a cardio, fat-burning video (30 minutes) and the other days I do a light run usually about 2 1/2 miles.

{What about when you travel or are away from home... how do you do it?}

Brian: I really don't stray from my normal eating since it has gotten me this far. I look for fresh fruit, salads, nuts and granola in airports and will run into grocery stores to get those foods instead of fast food. Small yogurt containers with granola make for an easy breakfast. If I must eat out, I will find a sub place and eat a vegetarian on whole wheat bread or a wrap... again, with no cheese or sauces.

{What other things would you like to tell the readers?}

Brian: I do drink a lot of water throughout the day. I do not take any supplements, but I do take a psyllium/fiber powder mixed with water everyday. This just helps to keep things "moving" well. 

Do not starve yourself. Just make sure it is healthy and low in fat. 

Lastly, "forcing your body to do what it doesn't naturally want to do (exercising and eating right) feels a ton better than eating bad, not exercising and being fat."


So that's it. I am so thankful for his journey to health. He has truly challenged me to eat better -- mostly by watching my portions -- and now I am trying to exercise more regularly as well. I hope you are challenged too!

I didn't include all the things Brian likes to eat or snack on in the interview portion of this post, but here are some links to some of his favorite foods (and mine, too!).

Trader Joe's Low-Fat Almond Granola

Trader Joe's Vanilla Meringues

Cascadian Farms Cinnamon-Raisin Granola

Udi's Cinnamon Raisin Bread

Fage Total 0% Greek Yogurt with Fruit

Pretzel Crisps

Kind Bars

Also, with no links:
Aldi items: 
fat-free fudgsicles
cinnamon-raisin granola cereal 
blueberries
grapes
low-fat cottage cheese
almonds 
raisins
black beans
fresh salsa 

21 Healthy Tips to Help You Lose Weight

Losing weight can be as elusive as finding the Holy Grail. To some it can be ever so hard to accomplish. But for others, not an issue.... ever. For me, I feel I have been on a 'weight losing' coaster for the better part of my life.

 photo credit

Before I continue, please understand that my No.1 belief is this... being healthy trumps body size. Period! God uniquely designed each of us and thank goodness He never used cookie cutters when he created man or woman. I have a friend who is the same height as me. And yet, she is generally about 10 pounds lighter than me. We wear the same size clothes too! We can't compare ourselves to others. There's just no explaining our sizes, shapes and weights. Focus on being the healthiest YOU that you can be.

Well, we all know when we need to lose some weight. I knew I did about a year ago when I was winded when climbing a flight of stairs. I didn't feel good in my clothes and bottom line... I KNEW what I was putting in my body was JUNK!

So if you KNOW you need to lose some weight, here are simple and healthy ways to help you in this endeavour - I know there's a lot. You can't do them all. Do what you can, but in the end, just love yourself!!!

1. Eat clean. No processed junk. If it's in a box, made from man, your body will not function right and you will hold on to fat! Plain and simple.

2. Stay hydrated. Not only does water aid in digestion, help flush out toxins from the liver, and tone muscles, it also helps to suppress your appetite and increase metabolism. Experts recommend drinking 68 oz of water a day, for a woman with an inactive lifestyle. {Oh, by the way, my friend who weighs 10 pounds less than me??? She drinks a lot of water!}

4. Reduce avoidable stressors in your life and get more sleep! Your brain releases cortisol a hormone that messes with your metabolism when you are stressed. If you want to lose weight, you must find ways to reduce the controllable stresses in your life. A Kaiser Permanente study, published in the International Journal of Obesity found people with lower stress levels who slept more than six hours, but not more than eight were able to lose at least 10 pounds over six months, compared to a control group.Take walks, practice relaxation or breathing techniques, take more breaks, laugh more and get your sleep!

5. If you are having a hard time losing weight, fish oil supplements should become one of your best friends. They are known for being fat burning by nature. Studies have shown that fish oil supplements coupled with a healthy lifestyle and regular exercise can help you lose weight permanently.

5. Green tea helps speed up your metabolism and also helps to burn fat. Drink 3-5 cups daily or supplement orally.

6. Detox... our liver takes a beating and can become sluggish with toxins from food and polluted air. Are you treating it well and cleaning it out regularly? Some simple ways that you can daily care for your liver are any of the following: dry brushing, lemon-infused water upon rising, juicing (replace a few meals a week), sauna therapy (sweating it out), rebounding, cleansing herbs such as  dandelion, licorice, milk thistle, bilberry, chicory root, burdock and astragalus.

7. Reduce your fat intake... particularly those that originate from animals... dairy and meats.

8. You may be deficient in Vitamin D. Dr. John Cannell, M.D., from the Vitamin D Council wrote recently that vitamin D does appear to provide causative weight loss benefits, if not simply by increasing heart health and providing the body with more energy to get up off the couch and be active. He recommends taking 5,000 IU of vitamin D daily for average-weight adults weighing between 125-200 pounds

9. Track your calories. It is amazing what a little bite here and there can add up to.If you have a calorie deficit, you're going to lose weight, if you consume extra calories, you'll gain it. I am thoroughly enjoying keeping my calories in check thanks to My Fitness Pal app.

10. I have learned that just 20 minutes of exercise is effective in reducing your weight. But what will make your weight loss even more effective... weight training. According to Natural News, strength training will greatly increase the speed of your weight loss effort. It will also double the effectiveness of any weight loss program you're on. So grab some weights and get busy.

12. Increase your fiber intake. If you are not having regular BM's, your gut is not getting properly cleaned out. If you have a dirty colon, weight loss will be inhibited. There are several foods that give adequate amounts of fiber ~ check them out here.

13. Consider having at least one meatless meal a week.

14. Don't skip breakfast. According to Johns Hopkins Bloomberg School of Public Health, a healthy breakfast is important in maintaining an ideal body weight. People who skip breakfast to save calories often overeat later in the day, or snack on foods that are high in fat and sugar. Plus, breakfast gives your metabolism a boost.(via Active.com)

15. Avoid white carbs... you know, cookies, cakes, crackers... anything that is not made with 100% whole grains. Overeating white, refined carbs will cause insulin imbalances. Your body has to produce increasing amounts of insulin to break down sugars. Eventually you become resistant to the insulin, and instead converting excess glucose into glycogen, it turns into fat.

16. Munch on these foods that rev up your metabolism... pumpkin seeds, avocados and almonds (keep serving sizes in check though!).

17. Evaluate if you have a food intolerance (sensitivities). You may have a food intolerance and not really know it. Side effects can mimic those to irritable bowel like skin eruptions, Crohn's disease or inflammation of the GI tract, ear problems, lethargy, nasal congestion, arthritis symptoms and allergies. Common foods that people can be sensitive to are wheat, dairy, sugar and corn. A key element in figuring out what food to eliminate first is, ask which food you eat very often and a food you have high cravings for. Read more about an elimination diet here.

18. Stop eating 3 hours before you go to sleep.

19. Incorporate healthy fats like avocados, pumpkin seeds, sunflower seeds, fish and nuts. Don't avoid these foods. These fats fire up your metabolism so that you can lose weight.

20. Keep up with supplements. All overweight people are deficient in major nutrients. Here is a list of ones to consider (please research these on your own to see which ones you may need): B vitamins, l-tyrosine, CoQ10, digestive enzymes, flax oil, kelp, lecithin, ginseng.

21. Stop drinking diet soda... please! According to Sharon Fowler, MPH, "Diet soda is not a health food. In fact, it's not a food at all, it's simply a slurry of chemicals, a number of which may have deleterious effects on the body." Most recently diet sodas have been tied to increased risk of stroke and heart attack, and while many people drink them as an aid to weight reduction, research suggests if you drink diet soda, weight gain may be the result instead. (via Natural News)

So these are just my takes on weight loss... what are proven ways that work for you???

Southwest Quinoa Salad

Quinoa (pronounced, "KEEN-wah") is known as the "mother of all grains". But technically quiona is a seed, but still commonly known as a grain. Perfectly gluten-free and packs a powerful-protein punch (22 grams per 1 cup!). It is truly a superfood because it is contains eight amino acids needed for the body's nutritional needs specifically tissue growth and repair. Another beneficial nutrient is manganese, which acts as a disease and cancer fighting antioxidant in the body. Other vital nutrients that quinoa provides are: magnesium, fiber, calcium, riboflavin, copper and potassium.

In order to cook quinoa effectively, it is important to rinse the seeds because of the saponin that it is coated with. Some recommend soaking the seeds overnight. Either way, make sure they are thoroughly washed to rid the quinoa of the bitter taste it may take on if not.

A friend of mine graciously passed this recipe on to me awhile ago, but I made some small changes to call it my own. This salad can be served warm or cold. I prefer cold. It makes a generous amount and would be great to have on hand through the week for a stand-alone meal or a palate-pleasing side dish.

ingredients:

2 T. olive oil
1/3 cup red onion, chopped
1/3 red or yellow (or green, if you must) pepper, chopped
1 small clove of garlic, minced
2 cups quinoa (soaked or rinsed!)
3 1/2 to 4 cups of water
salt, to taste
2 t cumin
juice of half a lime
1/2 can of black beans, rinsed
1 cup frozen sweet corn
4 scallions (green part only), thinly sliced

directions:

1. Saute onion and yellow/red pepper for 5 minutes in oil or until tender (do not overcook). Add garlic the last 2 minutes. Add quinoa and cook, stirring frequently, until the quinoa is toasted and smells nutty, about 2 minutes.

2. Add the water (3 1/2 cups) and heat to boil. Once boiling, reduce to low simmer and cover tightly for roughly 15 minutes. Add more water as needed. Quinoa is done cooking when the seed uncoils and you notice a little tail off the seed body. (I personally think the "uncoiling" is quite endearing!) Stir in salt and cumin.

3. I like to let the cooked quinoa cool off the hot burner with lid off for about 20 minutes. Like I said, I prefer mine cold. Once the steam has left the mixture, add black beans, corn, lime juice and scallions and mix.

Serves 6 or more.

My 8 Tricks to Beating a Cold

"Let thy food be thy medicine" -- Hippocrates

Before I begin getting all worked up over this post's content... let me first say, I am not an expert on the cold and flu season. I understand that it can strike any humble soul regardless of how healthy and fit they may be. But I earnestly believe with a few key actions in your daily life, you and your family can truly outsmart a cold and/or flu from happening in your home.

The typical cold and flu season in America is seen as early as October and as late as April. A recent statistic stated that 1 in 5 people will contract influenza and there are over 200 different viruses that can cause the common cold. Seems a little daunting to some... but not me. I guess I don't buy into the idea that we're all "doomed". I'm also a little frustrated that mainstream medicine constantly sends the message that getting a flu shot is the only possible thing you can do to prevent the flu. Our bodies are perfectly and wonderfully made (Ps 139:14) and I believe they are designed in a way to heal itself if given the right tools and environment.

There are several things you can do, on your own, without the use of drugs and vaccines to help you beat the cold this winter. Now before I give you my list of tricks, understand that one's diet plays a HUGE role in all this. If a person's diet consists of high fat, processed sugars and flours, lots of red meat and is also low in fiber, fruits and veggies, and whole grains... they're already several steps behind. A cold can only survive in an environment conducive to it's survival. But a body that is healthy will not have a problem fighting off a cold.

Along with a healthy diet, remember that good handwashing and keeping your home clean with all natural cleaners is another way to minimize bacteria and viruses that may enter your home. Open windows occasionally to bring in fresh air and make sure the humidity in your house is at optimal levels.

I will admit several times throughout the cold and flu season I do start to get a burning, itchy nose which usually leads to a scratchy throat... this is how I know I am on the road to a cold. But thankfully with some good genetics and my go-to list of cold remedies, I am 100% in just a day or two. Every individual is different, but these following remedies truly are gems when it comes time to beat a cold.

So here is my go-to list of things I am armed with every cold/flu season:

1. (And most important) Xlear Nasal Wash with Xylitol. We move approximately 3,000 gallons of air from the nose to the lungs a day. This air can become polluted with bacteria and viruses, this is where xylitol comes in. Xylitol is a sweet crystalline carbohydrate that occurs naturally in virtually all fruits and vegetables. Xylitol has been show to decrease the adherence of harmful bacteria to the cells in our nose. In a study of 857 preschool children who chewed gum with xylitol, of those who chewed the gum had 40% less ear infections than those that didn't. Personally, I have used this spray for years and it has proven over and over it's effectiveness in preventing colds. My suggestion is to use it as often as you wash your hands. It's just like washing the bacteria out of your nose which in turn keeps your respiratory tract less immune to infections.

2. Emergen-C Flavored Fizzy Drink Mix. This is powerful stuff. I first read about this fizzy wonder many years ago in a health magazine and thought I'd pick up a box. So glad I did. One packet provides a powerful blend of Vitamin C, 24 nutrients, 7 B vitamins, antioxidants, and electrolytes. All you do is dissolve one packet into a glass of water and drink. When I know a cold is hitting hard, I take up to 4 packets in a day. I can't say that the taste is THE best, but for me, it works and I seriously can't live with out it!

3. Elderberry Extract. This Native American herb comes in many forms, but I prefer the liquid form. It has been shown to have effectiveness against the common cold, influenza and also helps with the symptoms that accompanies the cold and flu. Black elderberries are a detoxifier and overall booster to the immune system. Take as recommended.

4. Vitamin D. It's fall and where I live, the sun is hiding these days. We need the sun to deliver the all important vitamin D to help feed and nourish the immune system. Unless you are continually getting sunlight during the fall and winter months, you should be taking vitamin D. Vitamin turns on the genes that empower the body's immunity and it's germ-fighting ability. According to Dr. Mercola, "the research is quite clear, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections." Read more about that here. 

5. Hot Tea. We are coffee drinkers around here, but when someone is coming down with a cold even my kids ask for some hot tea. There is just something about hot tea in your system when you are getting sick. Not only are fluids essential when you are getting a cold, but the steam from the tea helps to relieve congestion. White and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds. Another recommendation is to drink tea with echinacea. Unlike antibiotics, which kill bacteria, echinacea stimulates the production of white blood cells and makes your body more capable of attacking viruses and fighting colds, coughs, flu and other respiratory conditions.

6. Lemons. Lemons are a powerhouse of vitamin C. Regardless of what others may say, I believe vitamin C is more effective than antibiotics when it comes to treating colds and viruses. When lemons are added to warm water they are considered a tonic for the liver. Warm water works well with lemon juice because it helps to increase the body's flow, and it stimulates the immune system. Drink many cups of warm lemon water throughout the day. Not only with it keep you properly hydrated, you'll be on your way to feeling well again.

7. Regular hand-washing. Germs travel. They will most likely travel from things we touch. Handles, door knobs, skin to skin, and so on. Make sure you wash your hands regularly and please avoid anti-biotic soaps.. triclosan is no good! 

8. Exercise. Well you definitely don't feel like moving your body when you're feeling under the weather, but believe it or not, it is one of the best things you can do. A recent study from the British Journal of Sports Medicine reported that in a study of 1,000 people over a 3-month period, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40% fewer days of illness compared with those putting in less than one day a week of activity. Exercise amps up blood flow, which increases the circulation of immune cells, allowing them to attack the viruses and bacteria that cause the common cold and other illnesses.

How do you combat the cold and flu season naturally?

Blueberry Crush Smoothie

Blueberries are magical. Blueberries are repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Blueberries also have potential benefits for brain health. They also aid in immunity, have a low glycemic index value and added fiber.



My new favorite blueberries are from Trader Joe's... Wild Boreal blueberries. They are tiny, but packed full of sweetness. You must try! Here is a simple, delicious smoothie recipe. It has quickly become another favorite smoothie in our house.

Blueberry Crush Smoothie
1 VERY ripe banana (outside brown and super soft)
1 c. Trader Joe's Wild Boreal blueberries
3/4 c. almond milk (original flavor)
6 ice cubes

Blend until smooth.

Friday's Fav... Chickpeas

After tossing this favorite in my head all week, I finally reasoned with myself and made it my Friday's favorite. Although it may not seem too appealing for some at first, at our house it is definitely one of the whole family's all-time favorite snack food ~ mostly when used as hummus.

Chickpeas, or garbanzo bean, is latin for "little ram" because its shape is similar to that of a ram. It originated in the Middle East then spread to African and Indian cultures, but now its popularity has spread all over the world.

To give you a little background, I was not always concerned about health. I was raised in a home where frozen and processed foods were used quite regularly and for the most part, we were fairly healthy. But as I began my nursing career and started to see similarities between poor diet choices and poor health, I took mental notes.

I remember taking care of a sweet lady at a hospital in Scottsdale, Arizona. She was admitted because of an accident, but during the time I had her as a patient, I gleaned a ton of inspiration. To this day, I still think about her and how her healthy and "clean" diet made a huge impact on me. She and her husband were physicists and the picture of perfect health. "Skinny", "attractive", "athletic" would be adjectives to describe them both. When her husband came in to visit, he brought her fresh fruits and vegetables and also her daily vitamins and supplements. She did not eat the hospital food. I was connecting the dots and seeing that what she was putting in her body was not only making a difference on the inside, but the outside too. I wanted that!

So back to chickpeas... sometimes the things we know we should put in our bodies, at a glance, may not be our first choice. But if we truly think about, know about what we are eating, the choices should not be so hard. Chickpeas are a powerhouse of nutrition, in my opinion. I love eating things that contain a ton of nutrients all in one. They are like the diamonds in the rough of our pantries. Chickpeas have a smooth, nutty-buttery taste that even my baby enjoys. And not to mention, super cheap at around $.89 a can.

The first nutrient worth noting in chickpeas is fiber. In just one cup you are getting half of the daily value needed. It also contains both types of fiber, insoluble and soluble. Both help to remove toxic waste in the bowels, regulate blood sugar, lower cholesterol and promote an optimal ph level to prevent microbes from producing cancerous substances.

Next, they contain iron and folate both used on the cellular level to promote healthy blood cell functions. Folate, a b-vitamin, is also known to decrease the risk of birth defects in newborns if the mother has the adequate amount during pregnancy. Along with anemia, iron helps with hair loss, energy, and headaches.

The last ingredient in chickpeas to get pumped about is magnesium. Most American diets are extremely low in this mineral which has been known to be linked to the following diseases: diabetes, atherosclerosis, hypertension, many mental and mood disorders, insomnia, cramps, neck and back pain, heart arrhythmias, strokes, fibromyalgia, arthritis and many more. Chickpeas are also high in zinc which is known to help migraines. Now how can you not want to eat some chickpeas after reading all that!

Here are a few ways you can incorporate chickpeas into your family's diet...

Salad... Romaine or spinach leaves, tons of veggies (tomatoes, cucumbers, shredded carrots), sunflower seeds, whole, from the can (rinsed) chickpeas... with a light vinegarette, of course.

Hummus... Like I said, we mostly enjoy chickpeas when they are pureed into a beautiful substance called hummus. I generally do not make my own, because I don't always make the time to do it... although I should. My favorite brand is by Sabra. It is extremely smooth and every flavor they offer is amazing and quite honestly, addicting. Hummus is wonderful when dipped with celery or carrot sticks, cucumbers, tortilla or pita chips and our family's favorite... veggies stix like these.

Chana Masala... Ok, I know you might be stepping into some crazy, new waters with this one, but if you are open to new, bold flavors, I dare you to try this recipe found here. I was introduced to Indian food by my close friend who went to Uganda to adopt... there she found a love for Indian food while eating at the food markets. When she came back, she convinced me to visit an Indian restaurant with her and I instantly fell in love with the flavors and not to mention the way they did magic on the chickpeas.

I'll leave you with a recipe for hummus. I have only made hummus once mostly because I'm short on time plus I heart Sabra... but here is the recipe I have used.

1 15 oz. can garbanzo beans

1/4 c. olive oil

1 1/2 T. tahini paste

1 garlic clove

1 T. lemon juice

1/2 t. salt

Few tablespoons of water...

Throw into a food processor and process until smooth. The mixture might be a bit thick and hard to process so you can add the water or a bit more olive oil until it is very smooth and creamy.

WB Meal Plan - Super Charged

I think the meal plan for last week was (in my opinion) great. I mentioned how last Saturday we ate really bad and that evening my heart was racing and felt very heavy... it was a terrible feeling. Its amazing how quickly our bodies react to the garbage we put in it. Now after a week of going vegetarian (minus the turkey sausage), I really can't get over how great I feel. My skin looks good, no racing/heavy heart, good energy and overall, I feel great. I'm not perfect... but I am motivated especially when I don't feel well.

I think living in America we tend to reward ourselves for getting through another week, finishing a big project or successfully making it through the day with our little ones still happy and breathing. That reward is usually centered around some type of food or meal and for us, sometimes those food choices are extremely unhealthy*. I am all for rewards, but if they aren't super healthy ones, then hopefully they are balanced in between a generally healthy lifestyle. For me, its all about balance.

So this week's meal plan seems to be (unknowingly) focused on some powerful ingredients that will charge you and your family up for health. Full of flavor too, I promise. After doing a little research here are just some of the higher nutrients found in this week's meals... fiber, iron, carotene, manganese, antioxidants, amino acids, omega-3's, vitamin D, choline and more. Some things will be new for my family like the quinoa and the beet salad.

Monday

Black Bean soup ~ changes: using canned instead of dried beans and taking out the bacon (sorry) and the jalapenos (for the baby).

Sourdough Bread

Roasted Sweet Potatoes

Tuesday

Wild Salmon** (baked with lemon, EVOO, salt and pepper) ~ from Trader Joe's

Sugar Snap Peas

Dorothy Lane Market Southwest Quinoa

Wednesday

Vegetable Frittata

Rosemary Hash Browns

Peaches

Thursday

BBQ Chicken Pizza ~ your favorite BBQ sauce, gouda or mozzarella cheese, fresh cilantro and red onion. (with whole wheat crust!)

Banana & almond butter smoothies

Friday:

We have plans so I don't have to cook for two days... hmm, maybe I'll reward myself :)

* Next time you want to look up the calorie content for something you're about to eat or just ate, check out www.myfitnesspal.com ~ sometimes you'll think twice before grabbing that second donut.

** Wild salmon is much better for you than "farmed" salmon... it is worth the extra money you will spend (although it is in not much when compared). Here is an excerpt from Natural News about the two kinds...

Farm-raised salmon are littered with these poisonous PCB's because the fish oils and other feed farmers are giving to their salmon for sustenance is contaminated. The salmon then absorb these chemicals when they eat, which is transferred to you when you get them at your local fish market. Wild salmon doesn't have this problem because, as the term "wild" indicates, they get their sustenance from a variety of sources in the ocean, many of which aren't nearly as contaminated.

All recipes not linked are available, just message me.