Thursday, April 28, 2011

Day 11 of my Nutritarian Experiment

So, I haven't blogged everyday like I was hoping, but other things take priority in my life besides blogging. But on this day 11, I thought I would give you all an update. Since, last Monday, I have lost 4 pounds! Pretty awesome, if I do say so myself, but that is not what it exciting...

Last week was rough for me..I won't lie! This week....completely AMAZING!!! My body asks for for nutrient-dense foods and when I deliver...I am rewarded. Today I probably had my hardest triathalon class I can remember...and I wanted to keep going.

It is soo nice to feel feel feel feel feel at know that I am doing a great thing for myself and for my family!

The coolest part that I feel like I am helping people. I have had a few people email me with some more specific questions, a few phone calls, and a few people knock on my door wanting to learn what I have learned...and I am happy to share. Happy to share a message of success, of longevity, a message of renewed balance and especially, ENERGY!

Have the STRENGTH to branch out and BE brave to do something that others laugh at, and many don't understand...They only tease you or don't understand, because they lack the knowledge that you have...the knowledge to live a disease-free life!

WE have a huge choice to make while we are on this LIVE or DIE? You get to pick the path you are on...even if you are sick...even if you are in chronic pain and you can't see an end to your still get to choose at this very moment if you are fighting and doing everything in your power to LIVE!


If what I say isn't enough, here is what DR .FUHRMAN says about increasing your life span:
High-nutrient, low-calorie eating results in dramatic increases in life span as well as prevention of chronic illnesses. From rodents to primates, we see:

1. Resistance to experimentally induced cancers
2. Protection from spontaneous and genetically predisposed cancers
3. A delay in the onset of late-life diseases
4. Nonappearance of atherosclerosis and diabetes
5. Lower cholesterol and triglycerides and increased HDL
6. Improved insulin sensitivity
7. Enhancement of the energy-conservation mechanism, including reduced body temperature (i can tell mine is lower now..which is awesome for an athlete, because it gives you that extra allowance to push yourself that you competitor might not have)
8. Reduction in oxidative stress
9. Reduction in parameters of cellular again, including cellular congestion
10. Enhancement of cellular repair mechanisms, including DNA repair enzymes
11. Reduction in inflammatory response and immune cell proliferation
12. Improved defenses against environmental stress
13. Suppression of the genetic alterations associated with aging
14. Protection of genes associated with removal of oxygen radicals
15. Inhibited production of metabolites that are potent cross-linking agents
16. Slowed metabolic rate

The link between thinness and longevity, and obesity and a shorter life span, is concrete." (Eat to Live, pg. 27)

Wednesday, April 27, 2011

Difference between Cacao and Cocoa

(Inside a Cacao Pod)

What is the difference between these two? Some might say that it is just a spelling error...indeed it is not! Since I just posted an awesome raw chocolate milkshake using cacao, I thought I better clarify. Here is what I found from There are explanations all over the web, but this one is pretty straight forward, so here you go:

Theobroma cacao (Cacao Tree) is the tree from which the cacao bean comes. Cacao beans are found inside the "fruit" of the tree, pods about the size of a football.

Cocoa is what the beans are called once they have been cleaned, roasted and processed. Cacao is the same bean but still in the raw state, uncooked and unprocessed.

The ORAC (oxygen radical absorbency capacity) value (basically a way to measure antioxidants) breaks down as this, per 100 grams:
1. Raw Cacao powder: 95,500
2. Raw Cacao nibs: 62, 100
3. Roasted COCOA powder: 26,000

Raw cacao is comprised of over 300 compounds including: carbs, protein, fat, fiber, iron, copper, zinc, magnesium, calcium and sulfur.

Cacao, once cooked and processed, becomes Cocoa powder and it loses much of its nutritional goodness by the heating process. Once milk is added the antioxidant levels drop dramatically. This is what you find in the popular chocolate bars and candies.

In the United States, cacao is often referred to simply as cocoa, which leads to the confusion as to the difference between the two.

Read this information HERE.

Raw Chocolate Milkshake!

My friend, Lilly sent me this website that I haven't been to before and it is really awesome! You can check it out HERE!
Sarah Britton is a vegetarian chef and makes beautiful dishes. I have a stack of stuff waiting to try from her blog and if they are all as great as the first one, then I am really excited. For those of you craving a good chocolate milkshake and are eating nutritarian, vegan, or just want a healthy alternative, then this baby is for you (and for me which I will consume every day now until I get tired of it!)

On her blog, Sarah calls it the "Raw Chocolate Milkshake Miracle."
Here is my version: You can see the actual post here!

In your blender, add:
1/8-1/4 C. hemp seeds
2 T raw cacao (cocoa powder if you don't have the good stuff)
I C. spinach (I added this)
1 large frozen banana
1/2-1 whole avocado
1 dropper full of stevia (or 2 T. honey, agave or maple syrup)
dash sea salt
1 C. water
1 C. ice

Blend until smooth. The consistency is awesome...very thick and creamy! Enjoy!

Sunday, April 24, 2011

The PIE that changes everything!

If you could eat something soo good for you that also satisfied that sweet craving...why would you ever go back to that junky stuff.. Through a friend, I came across this e-book made by a couple whose names are Jonsi and Alex. All their recipes are raw. I have only tried one...and I glad I did. My kids don't like it and neither does my husband..because they are not apple dessert fans..I am totally OK with this because I am in love! This is the perfect joke. And with only 2 T. of agave, this is pretty Nutritarian if I do say so myself..If not..let me know and I won't make it again for the next 5 weeks..but it really doesn't get much better than this. Enjoy!
Here is the link to the entire ebook and you can also see a more professional picture of this yummy thin!

Here is the recipe for Arkansas Apple Pie:

Crust: Blend the following ingredients, one at a time, in your food processor to make this amazing crust (might just make the crust next time to eat..)
1 C. coconut (not the sweetened stuff)
1 C. pecans
1 C. dates
1 t. cinnamon
2 pinches salt
2 T. almond butter (I used the almond butter from that you can see HERE)

Pat into your pie pan. I used a springform pan.

Then spread a layer of almond butter over the pie crust and try not to drool already.

Then, in your food processor, blend until smooth:
2 1/2 granny smith apples (peels on of course)
1 C. dates
2 T. agave
Pour this into your pie crust

Then, blend another 2 1/2 apples (used organic galas here) just until chunky and put into the pie crust and mix with the other apple mixture.

Drizzle almond butter (i used organic peanut butter) and fresh thinly cut apple slices over the cake.

OH MY GOSH!!!! I can't stand it...this is my FAVORITE thing I have made on my "journey" so far!

PEACE, LOVE, and many slices of Arkansas Apple Pie!
(Sorry for the crappy picture..I really just wanted to eat my apple pie and not be bothered with a picture)

Saturday, April 23, 2011

Amazing Quinoa Salad

David and I were invited to his nephew's BYU graduation party yesterday. I was asked to bring a green salad..which I took...but I also took this yummy quinoa salad. MY NEW FAVORITE!!!! You can see pictures of this beautiful looking dish HERE, from of my top favs!

1 C. uncooked red quinoa
1 (14oz) can black beans, drained and rinsed (I used 2 C. sprouted black beans I had in my freezer)
1 red pepper, chopped
1/4 C. fresh cilantro, finely chopped
2 green onions, chopped
1 C. frozen corn
1 small avocado, chopped into 1 inch pieces (I added another one)

4-5 T. fresh lime juice (I did half lime and half lemon)
1/2 t. salt (1 did 1 t. sea salt)
1/2 t. black pepper (1 did 1 t.)
1 garlic clove, minced (I was out of time and just did garlic powder...worked fine)
1/4 C. fresh cilantro, finely chopped
1/4 C. olive oil
1/2 t. ground cumin (1 doubled this..cause I like cumin)

1. Cook quinoa according to directions...usually 2 C. water to 1 C. quinoa. (Mine had been soaking in filtered water, so it didn't need as much cooking liquid)
2. While quinoa is cooking, prepare the chopped vegetables and whisk together the dressing
3. Allow quinoa to cool after cooking for about 5 minutes. Fluff with a fork. Add the beans and vegetables and toss well
4. Drizzle dressing over salad and toss well with salt and pepper to taste. Bring salad to room temperature before serving.

Here is a picture of the salad from

Days Four - Six

The last few days have been super busy, but I did want to share something with you that continues to help me start my day, especially during this "Nutritarian" quest!

FACT: It is easiest for me to get most of my raw veggies in by putting them in my green smoothie.

Here is what I have been doing the last few days. This is just a take off of THIS smoothie!
In your blender, add:
1 small banana
1 T. chia seeds
1 T. goji berries
1 zucchini, cut up (weird I know, but it actually gives the shake a great consistency)
1 handful fresh spinach
2 Collard Greens leaves
2 small Kale leaves
1 C. frozen mixed berries from Costco
1 C. frozen strawberries
2 dropper-fuls of Stevia (don't know what this is. Go HERE!
1-2 C. ice
1-2 C. water.

Blend all in your Vita-mix and enjoy! This makes a totally large smoothie...but fills me up COMPLETELY and gives me the energy I need for the morning, especially after a hard training morning, like a triathlon bike class combined with a hard training swim!

Two out of my three kids like this smoothie and my husband wants to me make this for him before he goes to work.

Here is the kicker...After I make my smoothie, I take out a little bit and mix in 1 t. chlorella. I down this really fast! This is the highest form of chlorophyll you can buy and can reverse toxins in your body. This is natural energy in a strong-tasting powder form..Not my favorite taste, but it is powerful...let me tell you.

Then, I take another little bit of shake and mix in 1 T. of my "Four Thieves" apple cider vinegar formula...I have not been sick since fever, so sore throat, to coughing...nothing.. I really do attribute my staying healthy (especially when everyone around me has been sick) to this little concoction. You can read about it HERE!

Here is what Dr. Fuhrman says about consuming raw vegetables:
"There is one food that scientific research has shown has a strong positive association with increased longevity in humans. So which food do you think that is?
The answer is raw, leafy vegetables, referred to as salad. Being healthy and owning a disease-resistant body is not luck; it is earned." (Eat to Live pg 72)

"Raw foods have a fast transit time through the digestive tract and result in a lower glucose response and encourage more weight loss than their cooked counterparts. The object is to eat as many raw vegetables as possible, with a goal of one pound (sixteen ounces) daily. (Eat to Live pg. 212-213)

Wednesday, April 20, 2011

Day Two and Three is day three of my "Nutritarian" experiment and I have learned a few key things about myself:
*I have obsessions with snacking....realizing, even thought most of the time they are healthy..I usually want to be eating something all the time
* I usually help my kids finish their plate (lots of extra calories there)
* I eat very quickly...which I think contributes to me not feeling very satisfied
* When I am tired or stressed, I turn to something sweet to help me relax...and now that I am not having any for six weeks..I have found myself staring at my fridge and then walking away when I realize that nothing is going to work...but then I can take a deep breath and say a little prayer and be fine
* I realize how important it is to establish good eating habits with your help them make good choices and to let them know that food is not the only reward for good behavior and that they TOO do not always need to be eating. Let's reward our children with our love and fun experiences, not just a drive through to their favorite fast food joint!

Here is what Dr. Fuhrman says about children:
"Most Americans are not aware that the diet they feed their children guarantees a high cancer probability down the road. They don't even contemplate that eating fast-food meals may be just as risky as letting their children smoke cigarettes.
You wouldn't let your children sit around the table smoking cigars and drinking whiskey, because it is not socially acceptable, but it is fine to let them consume cola, fries cooked in trans fat, and a cheeseburger regularly. Many children eat doughnuts, cookies, cupcakes and candy on a daily basis. It is difficult for parent sot understand the insidious, slow destruction of their children's genetic potential and the foundation for serious illness that is being built by the consumption of these foods." (Eat to Live, pg. 21)

Yummy Veggie Speghetti

Since David and I were dating, we have always made has just made it's own transformation, like our marriage...and over time has gotten better and better. Here is our Vegan version. We ate this last night over brown rice pasta and the kids ate some yummy Costco bread with it. Here is what I did (sorry measurements are guess of what I think I did...)

While you make the sauce, boil your water for the pasta of your choice.

In the meantime, saute with a little olive oil and some raw sugar (helps bring out the the flavors in the veggies)
1/2 package of mushrooms, diced
1/2 package of firm tofu, diced (this was my kids first experience and they thought it was chicken..He..HE...HE..)
1 zucchini, diced
1/2 red pepper diced
1/2 green pepper diced
1/2 onion, diced
3-4 cloves of garlic diced
(guess I diced everything..that's funny!)

Saute above ingredients until veggies start to get soft. Once they are, add in three handfuls of chopped spinach.

Once spinach is wilted, add in your pan:
1 can of organic (15 oz) diced tomatoes with liquid
3 small cans (8 oz) organic no salt tomato sauce
1 small can tomato paste
2 things of water using one of the small tomato sauce containers
1 T. dried basil
1 T. dried oregano
1 cap full of balsamic vinegar
onion and garlic powder to taste
sea salt and pepper to taste

Bring all to a boil and then put a lid on it and let it simmer while your pasta cooks.

Tastes awesome as leftover lunch, like I had today!

Tuesday, April 19, 2011

Cheezy Broccoli Soup

This recipe is from Original Fast Foods. (Sorry..can't find the picture). But it really does just look like cheesy broccoli soup...Really Yummy!

2 1/2 C. carrots
2 1.2 C. potatoes
1 medium onion
1 3/4 t. salt
3 1/2 C. water
3/4 C. cashews
2 T. nutritional yeast
6-8 C. fresh broccoli

Combine 1 1/2 C. each carrots and potatoes, onion and salt into 3 1/2 C. water. Cook until veggies are soft and combine in blender with cashews and yeast. Blend to make cheese sauce and return to pot. Place remaining potatoes, carrots, and broccoli into a steamer and cook to desired firmness. Stir steamed veggies into cheese sauce and serve.

Fresh Spring Rolls

I made these and brought them to the dinner party we were invited to last night. They were a huge hit.

You can add whatever you want to them, but here is what I did:

In a bowl, mix:
1/2 bag of coleslaw mix
1/2 bag of broccoli slaw
1/2 bunch green onions, diced
4 T. chopped cilantro
2-3 T. chopped basil
Mix together and drizzle over the mixture: sesame seed oil, seasoned rice vinegar, braggs liquid aminos (or reduced sodium soy sauce)

On a large cutting board, chop like matchstick, whatever veggies you want. We did:
carrots (3 large)
cucumber (one medium size)
zucchini (1/2 large)
avocados (3 small)

Slice firm tofu into 1/2 inch slices and lightly fry in a pan on each side until it starts to get brown. I sprayed Braggs liquid Aminos on it (can buy at any health food store)
Once cool , cut in thin strips

I also added rice sticks for the kids. They are like rice noodles that you get at an Asian market. You let them soak in cold water for 20 minutes and then flash boil and drain..The kids love them

You are now ready to make your rolls.

Get a pan of warm water and put in one rice paper (they are circles that you can buy at most stores or Asian markets). Once soft, take out of the water and put on your counter

Add a small spoonful of your filling and then add:
1 small strip of tofu
1 slice of each of your matchstick veggies
a few rice stick noodles

Roll up. Fold bottom part of the circle up, and then bring in each side and then finish rolling up.

Serve with Thai Peanut Dipping Sauce. Mine is from Original Fast Foods and it is the dressing for my Oriental Salad, which you can find here

Day One...Hard

Yesterday was the first day for me following Dr. Fuhrman's program for a "nutritarian" life style. I think it was hard, because we spend an ENTIRE week on vacation last week and really ate stuff that I haven't eaten in six months...It was hard on my body...I could feel it. So, I think yesterday was the start of another mini detox for me. Here is what I had to eat:

Brown Rice Cereal with Coconut Milk and Fresh Strawberries
1/2 orange

Giant Salad with 1 C. kidney beans and a veggie burger (new at Costco)
2 C. lightly steamed zucchini and yellow squash mixed
1 small apple

Snack: I was dying so I did have a snack of 1 T. natural peanut butter and a small banana...Pretty sure this was still toxic hunger...but for the sanity of myself and my ability to handle my children..I did have this snack

1 fresh spring roll with just a dab of dipping sauce (recipe on post above)
Green Salad
Small Fruit Salad
Small bowl of cheezy broccoli soup (recipe also will be posted above this post)

I ate a little bit more for dinner than I normally will, but we were at a dinner party and the host and hostess made the whole dinner I had to taste everything (except the raw chocolate pie that my friend Liz brought. I was drooling the whole time!)

Today, I feel a little cold and shaky, but already less irritable than I did yesterday. I am used to eating something ALL the time and I know my brain is trying to play tricks on me. I can see how these symptoms don't really seem like a big deal and probably because of the way I have already been eating. For someone else who may be making a HUGE transition in their way of eating by doing this, just be patient and trust in your TRUE self. You are more powerful than you know.

Once you commit...don't give up or give in. Here is what Dr. Fuhrman says about this:
"I ask you to let me make my case, and try this plan for six weeks. After the first six weeks (the hardest part) it becomes a lot easier....When you get married, does the religious figure or justice of the peace ask, "Do you swear to give this person a try?" When people tell me they will give it a try, I say don't bother, you have already decided to fail. It takes more than a try to quit addictions; it takes commitment. A commitment is a promise that you stick with, NO MATTER WHAT! Without that commitment you are doomed to fail. Give yourself the change to really succeed this time. Make a clear choice between success and failure. It takes only three simple steps. 1. buy the book. 2. read the book. 3. MAKE THE COMMITMENT!" (Eat to Live pg. 10)

Monday, April 18, 2011

Nutritarian Video

This is my friend, Elisha Exon who has been trying the Nutritarian thing out herself for the last five weeks. Here is a quick video of her and her experience so far. She also talks a little about the program. You can read her journal and get great recipes from her website HERE! Enjoy!

Nutritarian Experiment Starts Today

Today I am starting a six (maybe eight) week long "Nutritarian" Experiment.
What is a nutritarian? You can find out about it HERE!

The timing for me works out really well, because I just got all my allergy tests back and found out that I have MAJOR sensitivities to: wheat, eggs, all dairy and oats. Also, my candida (yeast) level is up to 100. It should be "0."

Dr Joel Fuhrman has coined the term "Nutritarian" which means eating foods that are nutrient dense. It isn't about counting is about fueling your body with foods that are so rich in nutrients, that you can actually reverse several disorders you have, lower your blood pressure, lower your cholesterol, and overcome cravings once and for all, and basically be disease free!

This isn't just about losing WILL lose weight, because eating this way is soo different than the SAD (Standard American Diet).

First of all, read the book, Eat to Live. It is 12$ on amazon or 16$ at your local book store. It took me about a week to read the whole thing..Faster if you have more time than I do. I promise that the information will fascinate you. With over 20 years of experience, Dr. Fuhrman has helped over 10,000 patients change their lives. He refers to over 2000 studies to support his theories. He has been on every major network and TV show. Dr. Oz says that Eat to Live is "A medical breakthrough...There is no question in my mind that it will work for you."

You can also visit Dr. Fuhrman's website: He has great video clips and awesome information for you to read.

Here is what I will be doing (which goes perfectly with all my allergies and the yeast problem I still have):

Every Day

Consume Unlimited:
All raw vegetables (goal 1 lb. daily)
Cooked greens and non-green vegetables (goal 1 lb. daily)
beans, legumes, beans sprouts and tofu (goal 1 C. daily)
fresh fruit (at least 4 daily)

Cooked starchy vegetables or whole grains:
butternut squash, corn, white potatoes, rice, sweet potatoes, whole grain bread, cereal (not more than 1 cup daily)
ground flax seeds (1 T. max per day)
raw nuts and seeds (1 oz. max per day)
dried fruit (2 T. max per day)
avocado ( 2 oz. max per day)

Off Limits:
dairy products
animal products
between meal snacks
fruit juice

This plan will help you overcome toxic hunger and cravings and really cleanse your body.

What is Toxic Hunger vs. True Hunger:

Dr Fuhrman states, " What I have observed and quantified with thousands of individuals is that the drive to over consume calories is blunted by high micro-nutrient consumption. The symptoms that were thought to be hypoglycemia or even hunger, which occur as soon as glycolysis begins, simply disappear after eating very healthfully for a few months. After that 2-4 month window, when micro-nutrients in the body's tissues have accumulated, the symptoms of fatigue, headaches, irritability and stomach cramps go away and people get in touch with true hunger, felt primarily in the throat. True hunger makes eating more pleasurable....
Healthful eating is more effective than portion control for long-term weight control. It modifies and diminishes the sensations of toxic hunger, enabling overweight individuals to be more comfortable eating fewer calories...
True hunger is felt in the throat, neck and mouth, not in the stomach or head....
True hunger requires no special food to satisfy it. It is relieved by eating almost anything. You can't crave some particular food and call it hunger; a craving by definition is an addictive drive, not something felt by a person who is not an addict."

As many days as possible, I will post my meal plan, my feelings about the day and a quote from Eat to Live. I am very excited. Dr. Fuhrman's program really isn't much different from "Original Fast Foods," my other favorite book..but I appreciated getting all the science behind this type of eating and why it is so important to flood your body with important nutrients.

This really won't be much different from how I already eat, except for the fact that I am cutting out completely dairy, meat, eggs for the next 6 weeks and staying away from wheat and oats..which I am allergic to. I also snack a lot and eat more sweet stuff than I should (even though they are made with honey and agave...I still have that desire to eat sweet things).

Wednesday, April 6, 2011


Paul Bragg said, " Breathing deeply, fully and completely energizes the body, calms the nerves, fills you with peace and helps keep you youthful."

What is the most important chemical in our bodies? OXYGEN! If we do not have oxygen, we will die! I love this chapter on Breathing in my book, Looking Younger& Living Longer. Here are some tips from my book about breathing, which have really helped me relax and stay calm, especially when I start feeling stressed out. Those of us with Adrenal Fatigue need to constantly remember to breathe and to keep calm our bodies, our minds and even our spirits. Here are my favorite excerpts from this chapter: * The main function of oxygen is purification. *Most people are shallow breathers. They get oxygen into the upper regions of the lungs but seldom get sufficient oxygen into the deep lower regions of the lungs. They become oxygen-starved and pale and lack energy and go-power. Good posture is important to correct breathing. Posture affects the chest and chest walls. Dr. Andrew Weil's 4-7-8 breathing exercise: Although you can do this exercise in any position, sit with your back straight while learning the exercise. HOW TO TIPS: Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your your mouth around your tongue. Try pursing your lips if this seems awkward. (I know this seems weird, but it just doesn't look pretty :)
1. Exhale completely through your mouth, making a whoosh sound.

2. Close your mouth and inhale quietly through your nose to a mental count of "4"

3. Hold your breath for a count of "7"

4. Exhale completely through your mouth, making a whoosh sound to a count of "8"

5. This is one breath.

Repeat the cycle three more times for a total of four breaths

If you don't let it go, this is what happens...we really do start to unravel!