inspiration

Check out this great TED talk by Mark Bittman called
"What's wrong with what we eat?"

He gave this talk back in 2007 and I find it very educational as well as inspirational... like most TED talks!
Good stuff. 

And just when I thought Justin Timberlake couldn't get any better... 

adventures with photos: featuring kristin sweeting

My beautiful and talented friend Kristin had the great idea of doing some food photography a few months back. She was in need of healthy recipes that are quick and easy to make. So we spent the day making food, taking pictures, and having fun. 

Kristin is a gluten-free foodie, a marathoner, and an all-around awesome friend. I really cannot speak highly enough of Kristin and her photography.  Plus, she uses film - which I think is pretty great. 

(hint: hire her for your next event!) 

I had a great time creating these new recipes for her and I'm excited to share them with you, too. 

Check out these recipes for some food inspiration. 

spaghetti squash with sautéed kale

It has been a cold and rainy week here in Nashville. I've been struggling to warm up and stay warm! So, I've been craving hot food. While smoothies, fresh fruit, and tasty salads will keep you energized and healthy this winter, sometimes you may just want some hot food.

I recently discovered spaghetti squash (how did I go so long without it?) and it is my current addiction. When  cooked, the squash strings out like spaghetti noodles. It tastes great and is an excellent alternative to processed noodles. With only 40 calories per cup, this veggie is very low in fat but high in vitamins and minerals. Try it - I think you'll love it, too.

spaghetti squash with sauteed kale
1/2 spaghetti squash
2 handfuls of curly kale
3/4 cup cherry tomatoes, halved
1 clove garlic, chopped
1/2 cup sliced mushrooms
1/2 orange, juiced
1/2 lemon, juiced
1-2 tbsp. coconut oil

 




Preheat the oven to 370. Cut the spaghetti squash in half and place it face down on a sheet in your oven. I use a Silpat (stick-free), but if you're just using a cookie sheet you may want to add a little coconut oil so the squash doesn't get stuck. Cook for about 30 minutes. You'll know it is ready when the edges touching the sheet begin to brown.

When the squash has about ten minutes left of cooking time, begin to sautee the rest of the vegetables. On the stove, melt the coconut oil and add the garlic on medium heat. Once the garlic begins to brown, add the kale. Stir it around to evenly cook. Add the tomatoes and mushrooms and let it sautee for about 2 minutes on medium heat. Squeeze the orange and lemon juice on top and continue to sautee. 
Take the squash out of the oven. Holding it in one hand (with an oven mit) begin to scrape out the "spaghetti" using a fork until only the hard shell is left. Top your "spaghetti" with the sauteed veggies from the stove. Sprinkle a bit of pepper and sea salt on top. 

Enjoy!

curry, curry, curry

I cannot get enough Thai food lately! I was in Singapore and Malaysia in November and I have just been on chili-garlic-curry overload ever since. YUM.

I've been making it on my own lately and it is so simple and tasty. I'll start by slicing a bunch of vegetables (long, rectangular shapes are the best) and add it to the curry sauce. Experiment with the spice level and let me know what you think. Good luck!

vegetable curry:
zuchinni
carrot
broccoli
mushrooms
snap peas
bell pepper
1 can coconut milk
2 tbsp. red curry paste (or curry powder)
pinch of cayenne
pinch of ground ginger
basil leaves

Mix the coconut milk, paste, cayenne, and ginger in a large pot on medium heat. Just before it begins boiling, add all the veggies you want. Let it simmer on medium heat for a few minutes, stirring occasionally. Pour into your bowl and top with fresh basil leaves. Enjoy!

thanksgiving day recipes

Yesterday I shared some tips for staying healthy and feeling great on Thanksgiving. Today I want to share some recipe ideas for the big day! If you're looking for more LFRV recipes, check out the rest of my blog and let me know what you'll be making. I hope this helps you celebrate Thanksgiving the vegan way! (  ;

pumpkin shake

2 ripe bananas

¼ sweet potato

½ cup almond milk

handful of ice

3 dates (or 2 tbsp raw honey, or 2 tbsp agave)

pumpkin pie spice (as much as you’d like!)

Blend together all ingredients and enjoy!

apple cinnamon smoothie

2 granny smith apples

½ ripe banana

1 cup coconut water

1 tbsp cinnamon

1-2 cups spinach or kale

Blend together all ingredients and enjoy!

raw kale salad

1 large bunch of curly kale

1 lemon

1-2 tbsp olive oil

dried cranberries

cherry tomatoes

sea salt & pepper

Chop the kale as finely as you’d like. Massage in lemon juice, olive oil, salt & pepper. Top with tomatoes and cranberries.

peachy arugula salad

1 large bowl of arugula

1 -2 ripe peaches

red onion

1 1/2 tbsp tahini

½ -1 lemon

garlic

Mix together the tahini, lemon juice, and a pinch of garlic.  Stir dressing into the arugula to cover the greens. Finely slice the peaches and onion and mix into salad. Top with balsamic. 

harvest quinoa salad

3 cups cooked quinoa

1 butternut squash

green onion

pecans

dried cranberries

Sea salt & pepper

Pinch of cayenne

Steam the quinoa per package directions. Steam the butternut squash and chop into small pieces. Chop the apple and green onion. Mix all ingredients together and top with spices. Serve on a bed of arugula. (recipe adapted from K&K)

mashed sweet potatoes

3 large sweet potatoes

1-1.5 cups orange juice

1 small banana

2 tsp. nutmeg

sea salt & pepper

coconut oil

Chop and steam the sweet potatoes. In your Vitamix, blend the banana, 1 cup orange juice, sweet potatoes, and nutmeg.  Add more orange juice or nutmeg to taste. Place in bowl and top with 2 tbsp coconut oil (melted) and salt & pepper.

cranberry sauce with mint
1 bag of fresh cranberries
juice of 2 oranges
2 small, sweet apples
up to 1/2 cup raw agave or honey
handful of mint leaves
Blend together cranberries, orange juice, honey, and apples until smooth. Finely chop fresh mint leaves and stir in. 

mini cherry pies

4 cups dates

2 cups raw almonds

3 cups fresh black cherries

In the food processor, chop 2 cups of dates and 2 cups of almonds until finely ground together. Line a cupcake dish with syran wrap and press date/almond mixture into the bottom and side of each cup. In your Vitamix, blend 2 cups of dates and 3 cups of cherries until smooth. Pour into cupcake dishes and chill for 3 hours before serving.

FullyRaw pumpkin pie

Kristina created this amazing recipe for a fully raw, vegan, low fat pumpkin pie. I cannot wait to try it!

3 lbs. dates

2 cups pecans

sugar pie pumpkin

1 ripe persimmon

ginger

cinnamon

vanilla bean

For step by step directions, click here.

So, what are you going to make for Thanksgiving? 

how to feel great after thanksgiving dinner

Can you believe it is already time for Thanksgiving? I feel like this year has just flown by!

While everyone is excited for the holiday season, I have heard a lot of talk about dreading the traditional holiday weight-gain. It seems like every year we leave the dinner table feeling stuffed, exhausted, and even grumpy.


This year I wanted to share my tips for preparing a beautiful holiday meal and staying healthy through the holidays.

1. Hydrate!
Start every morning with a cup of hot water and fresh lemon. The lemon helps detox and cleanse your system while preparing you for the day. Also, drink 3/4 your body weight in ounces of water. (So if you weigh 150 lbs, try to drink 100 oz of water during the day.) Sometimes hunger is really just a sign of dehydration. If you find yourself munching on cookies or quiches all day, try slowing down and drinking some water instead. If you are properly hydrated you may be less inclined to sit at the snack bar all afternoon. End your day the same way you started - with hot water and lemon.

Bonus tip: If you're fighting a cold, add fresh ginger, a pinch of cayenne, and a teaspoon of local honey to your hot lemon water. It will knock the cold out so quickly!

2. Eat fresh!
Sure, our holiday meals can be full of vegetables. But we typically mess it up by adding so much salt and butter. While snacking, stick to the fresh fruit and veggies tray (and skip the sauces). Load up on apple slices, carrots, cucumber, broccoli, etc. By eating the healthy foods first, you'll be less inclined to chow down on all the other "treats". You'd be surprised how many hidden calories are in all those cheese cubes and bite size snacks. Don't start your day weighed down by these foods, but only munch on the food that will leave you feeling energized and ready for the real meal.

When it comes to the actual Thanksgiving meal, try steaming your veggies like broccoli, green beans, carrots, and cauliflower. Opt for fresh lemon juice and garlic instead of butter. If you must, try some coconut oil and sea salt.

This year, instead of opening up a bunch of cans, try making your dishes with fresh, real ingredients. Your taste buds will notice the difference and you’ll feel better.

3. Skip the liquor...

Hard liquor is hard on your body. It dehydrates, slows your metabolism, and is difficult for your body to process. Most holiday drinks will be full of dairy, sugars, a tons of calories. If you’re going to drink, skip the booze and stick to a glass of red wine.

4. Exercise!

Daily exercise is one of the best things you can do for yourself. It gets the blood flowing, the endorphins going, and helps give you energy throughout the day. How about taking a walk after Thanksgiving dinner? Start your day with a little yoga, play basketball in the driveway, take the dogs for a jog… just get moving! If you’re in Houston for turkey day, join me and my family for the Turkey Trot that morning!

5. Ditch the turkey!

Just one patty of turkey meat contains 244 grams of cholesterol and half of its calories are from fat. The factory farming of turkeys is one of the most disgusting farming that happens in America. They live for months in crammed sheds filled with ammonia, with their beaks and toes cut off, until they die a bloody and painful death. Yuck. They are filled with antibiotics to kill germs and stimulate their growth, but this affects the meat that you eat. Leading health organizations—including the World Health Organization, the American Medical Association, and the American Public Health Association—have warned that the farmed-animal industry is creating possible long-term risks to human health and will spread antibiotic-resistant supergerms. That’s why the use of drugs to promote growth in animals used for food is banned in Europe.

If skipping the turkey sounds silly to you, eat just a little of it and try to fill up on the healthier dishes. 

6. Be thankful.

Remember… the Thanksgiving experience is about so much more than food. Enjoy your time off work, have a meaningful conversation with your family, go outside and soak up the fall weather.  Be thankful for your health. Be thankful for your family and friends. Be thankful for where you are and who you are. The holiday season is a wonderful time of year to focus on what really matters.

Tomorrow I’ll be posting several holiday recipes for your Thanksgiving meal. Come back for simple recipes for breakfast, the main meal, and dessert! 

team living water

I started running marathons several years ago...basically to prove to myself that I could. I've been a runner for years - running cross country in middle school and high school - but running a full marathon was a whole different challenge. Marathon training can take over your life but it is so incredibly rewarding when you cross that finish line.

Running with a charity gave a greater purpose to my running. My first marathon was Indianapolis in 2009 and I ran with the St. Judes team. Raising money allowed me to share what I was doing with friends and family, gain encouragement through my daily training, and gave us all a reminder of what life is all about.

Since that race, I've run several other full and half marathons - I think I got the bug! Eating a gluten free & vegan diet has tremendously helped my running, too. I have more energy to train harder, my recovery times are shorter, and my race times are much faster. (My PR was last fall running the Ragnar Relay - even faster than I was in high school!)

As you know, when my dad was diagnosed with cancer in 2010, my life was really changed. Not only did I make a huge change in my diet and view of health, but we also came together as a family. I ran with the American Cancer Society at the Houston Marathon in 2011 and was proud to have so many generous supporters raise money for cancer research and patient care.

This year I am running with Team Living Water to raise money to provide clean water to communities suffering in Africa. It is amazing how a small amount of our resources will go a long way to help our brothers and sisters overseas. I am very passionate about international missions and the work of organizations like Living Water. My goal in this year's race is to raise awareness about the work Living Water is doing and gain support from my friends and family. Though I will need encouragement throughout my training and on race day, I hope you will be able to financially support my goal of raising $1,000.

Living Water International helps communities acquire safe, clean water... loving the poorest of the poor in the name of Jesus. In 21 years, they have completed 10,000+ water projects in 24 countries, serving millions of people every day. Their goal is to ease the global water crisis while addressing root causes such as injustice, oppression, and abject poverty.

Click here to help support my goal of raising money this year. Thank you in advance for your support!

"I run in the path of your commands, for you have set my heart free." 

Psalm 119:32

day ten

And here it is... DAY TEN! We did it! How do you feel? Amazing, right? And accomplished? Healthier and happier? I am really glad we did this and I want to thank all the Cleanse America crew for being a great team to do this with. On the Cleanse America community site, we've had so much community support and discussion this past week. I'm really thankful for all the work everyone put into this. I hope we can continue to spread this message of health and we can continue to transform this nation! 

For those of you who didn't join this time, there will be another Cleanse America coming up soon. I'll have more information on that later and I hope you'll join me then. 

So, here is what I ate on the last day...

This morning I ran 6 miles with Laura and ate a banana on the road...literally. 

I came home to make a big smoothie for breakfast - 2 cups spinach, 2 bananas, 1/4 cup goji berries, 1 tbsp ground flax, 2 tbsp chia, 1 tsp cacao, lots of coconut water. 

My church had a chili cook-off this afternoon, so I made chili to bring for lunch. We had about 30 crock-pots going, and lots of delicious smelling chili. I'm glad to have the CA3 ebook because I made the Kicked-Up Chili recipe several times this past week. 
(I tried to take a picture, but there were just so many people swarming the crock-pots!)

I was hungry later this afternoon so I made a big salad with the typical ingredients - 1 head of romaine, 1/2 red bell pepper, 1 apple, cherry tomatoes, red onion, apple cider vinegar on top. 

For dinner, I ate a Thai dish of mango, carrot, sprouts, corn, zucchini, and basil. 

So there is it. Ten days of plant-based goodness. Raw food is delicious, simple, and easy. Life is hard enough, so take care of your body the best you can. Real food is healing and life-giving. Exercise daily and experience fresh air. Join a community that supports you in your goals and encourages you to grow. 

Thanks for sharing these past ten days with me. 

* For more information on this cleanse, visit CleanseAmerica.com *

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending." - Carl Bard

day nine

Juice Day! I finally got a new juicer after my cheap-o one broke. I'm so excited, I think today is going to be a juice day. I'm going to go back to juicing at least one meal a day for a while. It is such an easy way to get a TON of vitamins and nutrients into your system. People who juice regularly don't suffer from the common cold and common allergies. Really, people who eat a plant-based raw food diet don't suffer from these either. I promise! If you disagree, find me a sickly plant-based vegan and prove me wrong. haha

Okay, back to juicing...

My breakfast was this amazing orange grapefruit juice!

For lunch, I made a delicious juice recipe from a fellow Cleanse America cleanser. This juice is made from carrots, pineapple, peach, ginger, and half a sweet potato. Yum!

This afternoon, I went hiking with dear friends Tracey, George, and Andrew. I was amazed at all the energy I had after only drinking juice. 

Our hike lasted several hours & I started to get hungry so I ate an apple and some trail mix. On the way home, I drank some fresh orange juice blended with strawberries and ate another apple.

Okay, so not a total juice day... but close. I'd love to start a juice feast very soon, though. Who is with me?!

* For more information on this cleanse, visit CleanseAmerica.com *

"I thank you God for this most amazing day, for the leaping greenly spirits of trees, and for the blue dream of sky and for everything which is natural, which is infinite, which is yes. " e.e. cummings

day eight

Happy Friday! I woke up this morning and practiced the 5 Tibetan Rites. What a way to wake up!! Paul Risse demonstrates these at about 2 minutes into this video. For detailed information about these rites, click here. Basically, they are a series of 5 quick exercises that get your body moving and your blood flowing. Don't forget to exercise daily! Especially if you are sedentary at work, try to get your heart rate up for at least 30 minutes a day. Sweat is good.

 

For breakfast, I drank a chocolate spinach smoothie with strawberries. I made the usual (1 cup spinach, 3 bananas, 1 tbsp cacao, 1 tbsp ground flax, coconut water) and added strawberries.

My lunch salad was made from 1 head of romaine, 2 chopped apples, red onion, chopped cauliflower, chopped celery, chopped cucumber, and apple cider vinegar + lemon juice on top. 
(I accidentally deleted the photo I took! I'll have to recreate this so you can see.)

Afternoon snack = 2 juicy pears
and fresh squeezed orange juice blended with strawberries

Tonight, we celebrated one of my best friend's birthday. I got a nice salad at a fancy restaurant - beets, arugula, and apples - and finished the night with a little fruit sorbet made from pears and cherries. 
Happy Birthday, sweet Laura Jo!!

Happy weekend! 

Total calories: 1600

* For more information on this cleanse, visit CleanseAmerica.com *

“The food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison.” – Ann Wigmore

day seven

I hope you're all sticking with it! It seems like everyone is past the detox symptoms, starting to get used to raw food, and feeling great. I've definitely noticed that I have a much better focus and I have consistent energy throughout the day. I've really missed coffee because I just like the taste of it, but I don't like the way it makes me feel at all. The highs and lows - energy spurts then crashes - are not good. I think I'm gonna have to just kick it and never go back to it. There really is something special about eating a clean diet. I feel like my whole body is just working so much better. I am happier and healthier. Yes!

After two big glasses of water, I cut up a bunch of citrus to eat for breakfast. I think this is two grapefruit and three oranges. Citrus in the morning is such a refreshing way to start your day. 

Huge salad for lunch again! One head of romaine, 2 chopped apples, 1 chopped red bell pepper, red onion, cherry tomatoes, basil and lemon juice on top.

Have you had one of these raw granola bars before?  They are made from all raw seeds and nuts - soaked and sprouted. It is living food, gluten free, and unprocessed... great granola bar alternative. 

I didn't plan ahead very well today and was really hungry around 7PM tonight. I had taken a green juice with me, but that was not filling enough. Since I'm working full time and in grad school at night, my schedule can be hectic. Today, I left home at 8AM and wouldn't be finished until about 9:30PM tonight. Between work meetings, school schedule, and group projects, my day was crazy! The juice wasn't filling enough so on my break, I grabbed this sushi from a restaurant across the street from the University. If you're wanting quick sushi, just get a cucumber and avocado roll without the rice and you'll have some raw vegan sushi.

Total calories for today: 1500
My fat intake was a little high, but I was close to 80/10/10

* For more information on this cleanse, visit CleanseAmerica.com *

"How wonderful it is that nobody need wait a single moment before starting to improve the world." -Anne Frank

day six

It is Wednesday... hump day...middle of the week... one of my least favorite days. But the good news is it's beautiful outside and I'm going to eat some delicious food today!

Everyday, I start out with two glasses of water. About an hour later I'll have breakfast. Today, it was a chocolate berry smoothie made from strawberries, raspberries, blueberries, 1 tbsp. ground flax seeds, 1 tbsp. cacao, 1 cup spinach, and some coconut water. 

My lunch salad was made from 1 head of romaine, cherry tomatoes, red onion, chopped zucchini, chopped cucumber, topped with lemon juice and basil. 

I ate a big bowl of red grapes for my afternoon snack and drank some loose-leaf herbal tea. 

For dinner, I drank a big glowing green smoothie and ate 3 bananas. I didn't feel like preparing anything special and I was in a bit of a time crunch. My friend Sanders Bohlke had a show tonight and it was awesome. I say he is the funkiest white dude I know. I love his music. Check out his site, buy his music, and go to a show whenever he is in your town.

How are you feeling today? Making it through the week?

Total calorie count: 1300
Totally 80/10/10

* For more information on this cleanse, visit CleanseAmerica.com *

 "You must do the thing you think you cannot do." -Eleanor Roosevelt

day five

This is day FIVE! We are half-way through!

I am feeling great. My coffee cravings have diminished and I'm feeling much more grounded and centered. I have been sleeping really well at night, focusing better at work, and finding more energy to get up and move. As you know, I try to eat a completely raw vegan diet already, but I have been very lax about that lately and have been eating some non-raw meals and lots of vegan desserts (which are high fat). I've also been drinking coffee daily and really needed to get off of that. This cleanse has helped me kick-start my health and food habits as we head into the fall season. It has also helped me stop emotionally eating and overeating desserts. Like I said before, eating for your health, not your comfort, is what will really satisfy you.

For breakfast, I made the chocolate spinach smoothie again! So tasty. 2 bananas, 1-2 cups spinach, coconut water, 2 tbsp. raw cacao, 1 tbsp. flax seed.

My salad at lunch was made of arugula, chopped zucchini, chopped red bell pepper, red onion, cherry tomatoes, and an apple. I topped it with some apple cider vinegar and lemon juice.

I was very fortunate to get to attend the International Justice Mission benefit dinner tonight and sit at the Blood:Water Mission table. My friend Jena started Blood:Water Mission nearly ten years ago with the goal of building fresh water wells and proving HIV/AIDS care in Africa. It is an incredible organization that I'd really encourage you to learn about and support!

Knowing that raw food choices would be slim, I decided to eat another big salad late in the afternoon so I wouldn't be so hungry at night. This salad is 2 cups of chopped romaine, cucumbers, sprouts, and tomatoes - topped with some green onions and vinegar. The vegetarian meal at the banquet looked delicious, but it was not raw. I ate some of the veggie mash (squash, peas, broccoli, potato, and tomatoes) and was really glad I ate this big salad before going.

The International Justice Mission is an amazing organization dedicated to ending slavery worldwide. Their staff of investigators, social workers, and lawyers work to rescue children and adults from slavery while prosecuting the offenders. Their work is incredibly difficult and they work tirelessly to accomplish their goals. They believe in a love that is willing to be stronger than fear. Very inspirational. To learn more and to support this organization, click here. 

I hope you all are having a great week. We are half-way through this cleanse, but I hope you're learning about your health in ways that will change the way you live your life even after the cleanse in done. I almost feel shallow talking about food in conjunction with the rest of today's events, except that I strongly believe that taking care of your health will lead you to being a more disciplined, more centered, and more capable person. I also believe that many of the food systems in America are unethical, unbalanced, and perpetuating the chronic illnesses that most Americans deal with. With all of that in mind, the reason for this blog is to help encourage you in your health for yourself, your family, and your community. Today, I'd really like to encourage you to also learn more about Blood:Water Mission and International Justice Mission. These organizations are doing huge things in the world. The love that drives these organizations is powerful and effective. As Americans, we are fortunate that even the smallest portion of our resources can accomplish big things overseas.

* To learn more about this cleanse, visit CleanseAmerica.com *

"For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline." 2 Timothy 1:7

day four

Monday, Monday, Monday...
Well, the weekend is over and it is back to work! 
But sometimes having the rigidity of a set schedule can help you stay on track with the cleanse. I hope you all made it through the weekend without too many temptations and distractions. Keep going - I promise it will be worth it! 

My breakfast today was a big bow of berries (strawberries, blueberries, and raspberries) followed by two bananas.

Lunch was a big chopped salad made from 1 chopped large cucumber, 1/2 box of chopped cherry tomatoes, 1 chopped peach, 1 chopped red bell pepper, and of course red onion.

I ate two bananas and drank a green smoothie in the afternoon.

For dinner, I picked up an asparagus salad. Chopped romaine, sliced green onions, fresh asparagus, edamame, and sesame seeds, ginger, and lemon juice on top. 

How was your Monday? 

Total calorie count: 1400
Totally 80/10/10

* For more information on this cleanse, visit CleanseAmerica.com *

"When you experience a detox symptom shift how you view the situation from a negative experience to one that sees your bodies healing wisdom doing its job of rejuvenating from within." - Paul Risse

day three

Sunday is my favorite day of the week and I love celebrating the third day of this cleanse today. The weather in Nashville has been perfect lately - 70 degrees, not a cloud in the sky - and I plan on spending the whole day outside!

For breakfast I ate a mono meal of 4 bananas. (Yes... four... they are my favorite!)

For lunch, I made another peachy arugula salad. This time I blended the peach with some basil to make a salad dressing. I poured that on top of the arugula, tomatoes, and red onion. mmmm

 I also ate another date & almond bar.  

I had a glowing green smoothie as my mid afternoon snack to keep me full until dinner

A nice Hot Yoga class before dinner felt so good and detoxifying! 

And for dinner, I made the Kicked Up Chili (minus the avocado) again! I added some garlic "mashed potatoes" on top - blended raw cauliflower with a little garlic and fresh chives. 

Pear and cinnamon for dessert!

How are you feeling today? Day 3 can be the hardest day... but keep going! We are going to feel amazing by the end of it! 

My total calories for today: 1500 and I stayed 80/10/10

* For more information on this cleanse, visit CleanseAmerica.com *

"Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can.” - John Wesley