Black Bean Soup and Surprises!

Recipe Alert!

What's Amazing About Black Beans

I was preparing beans for dinner tonight and getting some things ready when this awesome soup came together, so unintentional.  When I make black beans, I put half a can of beans in the blender and doctor it up making the base for the other beans to cook in. 

2 cans of Goya black beans

jamon seasoning 

sazon

fresh cilantro

fresh garlic clove

green pepper

1 can of corn

1 potato (optional)

In the blender place one can of beans, and all of the seasoning. (*Salt to taste, but Sazon and Jamon seasoning has high sodium content alone).  Blend until it becomes a thick batter, add just a little bit of water to loosen it up.  Dump the other can of beans in and cook in low.  

You can serve with avocado and boiled sweet plantain (maduro).  Whatt! Now this right here-  I am going to play with and see what else I can add to it.    

Other than the recipe, black beans are extremely healthy for you.  Some of the health benefits found in black beans:

• Lowers cholesterol
• Prevents hearts disease
• Great source of protein and fiber
• Lowers glucose levels (diabetes) with high fiber diet
• Natural anti-inflammatory
• Helps with weight loss

For more information - click the link to read about black beans and your health.  

https://www.medicalnewstoday.com/articles/289934.php

In Order to see ACTS you must act

The Bible tells us in Romans 12  "Therefore I urge your brethren in view of God's mercy, to offer your bodies as a living sacrifice, holy and pleasing to God.  This is your true and proper worship."  Taking care of one's body is not of vanity but demonstration of worship for it is the house, the dwelling place of the Holy Spirit.  As a whole, we are moving into the season of ACTS.  In the book of ACTS you see the move of God through the disciples to carry out the work of Christ, to continue healing, delivering and working miracles.  The mighty move of God is going to sweep across the body very powerfully but you must be prepared. 

This is an important time to evaluate your health, your eating habits and adapt to clean eating.  In order for God to move through you, 1. You must be healthy  2. Your body needs energy 3. Your body needs the right amount of rest.   You can't just put anything in your body.  For example, have you noticed days where you are so tired, you can't focus, you can't complete your work, you have those bummy, lazy days.  A lot of that has to do with your food choices, foods that are high in fat, high in carbohydrates (that are not used for its intended purpose - carbs are used for energy), I am guilty of this one, not drinking enough water, and finally sugar overload can cause the opposite effect (not just wired but flat out tired) and the list goes on.   

A few months back I wrote a blog regarding healing foods.  These foods are not just essential in healing your body, but preparing your body to be used by the Lord.  People want to see a mighty move of God but aren't willing to make the sacrifices they need to do so.  In your heart you have to decide what is more important.   Romans 12 says for one to offer their body, which means that it is an act of willingness; you must be willing to make the sacrifice and in doing so watch the benefits from your sacrifice.  

In researching this topic a little further I found an article from Dr. Oz that said, "What would Jesus Eat?"  which I thought was interesting.  Now, I do want to add this disclaimer RISE STRONG DISCLAIMER: The article content expresses the views of AJ Jacobs, author of the book, A Year of Living Biblically, and Dr. Don Colbert who studied biblical nutrition.  This article also refers to WINE and WALK-  I do not support this; while it is a personal choice, I have to enter my disclaimer here!  Thanks...  To read the full article, please click the link below!

http://www.doctoroz.com/article/what-would-jesus-eat-science-within-bible


Juicing is BIG-   Getting the essential nutrients from organic fruits and veggies is important because the healing power is in the vitamins, nutrients and enzymes in the vegetation.  When you purchase cold press prepackaged juices there are preservatives that are in there and take note of the content, added sugars, concentrates, and other juices.  This is not juicing.  You actually need a juicer, or I have a Ninja (its not the same) but admittedly so have been going to the Taqueria by my house because they have the BEST  natural juice.  The right combination of fruits and vegetables as a daily regimen heals the body and prevents illness as well.  I beet it!  (just a lil jokey joke)..  But seriously, beets, apple, carrots, celery, orange is an awesome mix, the natural sweetness of the apple, orange and carrot take away from the earthy taste of the beets...   It detoxes the liver, helps with heart disease, lowers cholesterol, prevents infections, supports the immune system and the list goes on.  

Vegan Diet-  Having an organic plant based diet is clean eating.  Now you can be vegan and still eat the wrong stuff --  and that is what you want to avoid.  (ie. a red velvet muffin... Im just sayin!)  Eat whole grains, the seven grains, quinoa, barley, nuts and beans (legumes) are an awesome source of protein.  Vegan is the way to go.   

Reduce meat intake-    Typically in European cultures and around the world, the plates are smaller, the meat portion is the smallest; commonly the side dishes such as starches, carbs, and veggies are the larger portions of the meal.  Conversely, in the United States, plates are larger, the largest portion on the plate is meat and then you get a side of vegetables or a starch.  Good eating practices are actually the other way around.  Having a plate filled with vegetables and protein and a side portion of meat is the right way to eat. Reduce red meat and pork intake.  You can substitute with fish, chicken, ground turkey.

Snacking-  always a blog point of interest (for me at least).  Stop wasting money on 100 cal packs-  they are not that healthy anyway.  The company is being paid to show you portion control (which if truth be told, I need at times - ie. why I'm not allowed to buy a pack of red velvet muffins among other baked goods.)  If you go to Costco, BJs or Sams - by a large container of your favorite nuts, a bag of cranraisins, raisins, granola. Take a small amount of each and put it into a sandwich bag and you have made your own trail mix.  Again, I am going to add the disclaimer here but will tell you there is nothing wrong with every now and then satisfying the cravings. You can have a cheat bag and take raisinets, cashews, pecans, walnuts and the yogurt covered cranraisins as well. I am telling you-  awesome sauce!!  

Try to eliminate dairy-  This is a bummer, but dairy is wicked for the digestive system.  Among some of the things I won't mention, dairy bloats the belly, weight gain, and has been a source of food sensitivity.  Eliminating dairy helps weight loss, respiratory health, clears skin, better for the digestive system.  Please note:  If you have ever gone an extended period of time (more than 1 week) without dairy and incorporate it back into your diet- you could face some gastro issues. (Friendly warning) 

Drink plenty of water- I am guilty and will be taking my own advice.  Even after going through dehydration, writing about it, still I find myself not drinking enough water.  My mouth has been so dry at times that I can't even swallow.  You need water!  Actually, if you raise you fluid intake the fuller you feel (this is not suggested for those who are not trying to lose weight).  Regular water intake is according to your body weight.  If you weigh 100lbs you should be drinking at least   50oz of water per day which is right about the 8 cups per day rule.  In this case its 7.  Drink half of your weight in ounces per day to stay hydrated.  

Rest, rest, rest-  Contrary to what you may think, beating the clock and working all night is not what Jesus needs us to do all the time.  There are times when He calls us to complete projects, where He will wake us up during certain hours, but note He does prepare the body for that.  You really do need your rest in all seriousness.  8 hours is the suggested amount of sleep.  Now, I can't say that I get 8 hours of sleep, but rest is important to the body.

The key is willingness, consistency and loyalty.  Prepare your hearts, prepare your bodies and prepare your minds.  

FIGHT THE GOOD FIGHT OF FAITH!

                                  #RISESTRONG  #STRONGRISE  #STRONGFINISH

Time to tackle the weight- 5 Day Meal plan and Super Food Chart

Let's talk about the scales.  While the scales of justice should be always equal we have to be realistic and say that even at its best, slightly uneven in an understatement.  Well, it's the same with those skinny people who can pop snickers, kit kats, raisin nets, and the list can go on and not gain a pound.  Something ain't right- and definitely a great injustice to those who can look at a meal and gain the weight.  I am one of those people who love food- good food that is. (Admittedly so and all of the candies I just mentioned as well.)  The battle is real kid.  I want to use this blog to encourage you that you can take control of your weight and ultimately your overall health impacting longevity of life, metabolic disorders, endocrine disorders (specific to women reproductive issues) and cardiovascular disorders.  

Holistic medicine is the way to go.  Man made solutions are often life threatening, temporary, and can involve the use of medications which have side effects that are irreversible.  In order to jump start your weight loss I am going to include a 5 day meal prep solution for you, along with some super foods to include in your regular diet.  

Suggested and can be altered.  PS I've tried altering the format a few times to fit the scale of the page.  Hope you don't mind.    If you want the actual PDF / Word document you can email me at Riseconsultantsllc@gmail.com and will be sure to email the copy to you.  

The whole point of this food chart is to get you to change your habits and some of your food options.  Rather than making it a diet, make it a lifestyle change.  Trust me, there are days when I want a red velvet muffin (and will eat a red velvet muffin) or snickers (an will eat a snickers) or cashews and raisin nets (and will eat that too)--  Just not all in one day.   But I am also conscious of my activities and what else I eat during the day and week.   I have noticed that staying on a strict diet eliminating everything that I like to eat has been very difficult, but there is a way to incorporate those things in a healthy manner and still remain fit.  It is really about portion control / minimizing dairy / increased veggies and whole grains and disciplining oneself when it comes to the sweets and cakes.  My suggestion in all seriousness if you can't bring your flesh under subjection and fight the urges to binge on the sweets and cakes I would completely eliminate it from your diet until you have lost a significant amount of weight and have become disciplined with your eating.  You will see after eliminating sugar from your diet for 30 days that you will notice the difference and might not be able to tolerate the amount of sweet intake reducing the craving and the ability to eat junk.  A balanced diet and lifestyle is really what you need.  

I am not speaking to you as someone who hasn't been there.  Try it---  it works!  If you are in need of recipes or want some meal options and suggestions I am open to emails.  Or you can subscribe to the page and I will respond to the comments below.     

	BREAKFAST	LUNCH	DINNER	SNACKS
DAY 1	Veggie Egg Frittata - 2 beaten eggs.  Prepare your choice of cooked veggies.  (Squash, zucchini, onions, mushrooms, spinach, hash browns / potatoes sliced thin).  Sautee veggies until soft. (Best if you prep the night before and set aside for the morning)  In a sauté pan spray olive oil spray (or avocado oil / spray butter) spread the veggies evenly throughout the pan coating the bottom.  Pour the egg batter over the veggies and let stand.   The eggs will cook quickly.  In order to get the eggs out you can either slice a piece (like a pizza) or flip onto a plate.  I like the flip method.	Homemade chicken salad / salad.  One grilled chicken breast lightly season with your choice.  I use avocado mayo or a light olive mayo is fine.  1 table spoon.  (Suggested to add after: You can add minced onions or celery if you like.  Cranraisins / apples / walnuts are awesome too) Place the breast mayo and some Marie salad dressing (basil / parmesan / roasted tomato) in a blender - nutra bullet or ninja will work.  Pulse blend so that the chicken in finely chopped and you are able to eat it like the consistency of tuna.  Once done blending add walnuts / crans / apple slices over a bed of salad, lettuce or spinach.	Homemade Turkey Patties:  Ground turkey breast- season to taste.  I add veggies inside of the ground me making the burger fuller.   Add strained cooked spinach and mushrooms. If you like to get created, add a pinch of asiago cheese and make into a patty and cook)   You can have to patty on a whole wheat tortilla or pita with hummus.	Incorporate:  veggie sticks (no dressing) and fresh fruit.  Another snack that I like but will not suggest to those who are not active is the KIND Bars- please note the carb content on each bar

kj

DAY 2

Banana Protein Crepes with cooked apple slices.  This is a super easy recipe.  You need Soy Milk (I use Vanilla flavored) with whole-wheat flour and 2 very ripe bananas.  Put in blend and make sure its smooth like pancake batter.  Spray your pan a pour a small amount of batter in the pan, faintly coating the pan.  The edges will start to form.  Flip crepe when you see the batter dried and formed on the top.   In a separate pan you can slice apples and cook them until soft- add cinnamon or nutmeg.  I use applesauce!  Gets the job done...   Each crepe alone is 67 calories each. (not including the applesauce)  You can eat 3 crepes (although I admit that I have eaten them plain and ate more than 3.)

Fast Food:  Wasa Crackers (3) 1 can of albacore tuna in water and (1) avocado.  You can prepare your tuna to taste.  Spread on Wasa Thin Crackers and slice tomato and avocado on top.  This is awesome sauce!  You can incorporate a plain salad on the side.  I would suggest incorporating a fresh veggie / fruit juice on the side.   (Check out the recipe for the beet juice on the previous post)

Choose your meat / fish option:  Remember the largest portion on your plate should be the veggies.  Prepare black beans and brown rice.  Follow the instructions on the rice bag if you're not familiar how to prepare rice.  To make the black beans- I use Goya- I place a quarter of the can in a blender with sazon, garlic, onion powder, sofrito, and a splash of mojo seasoning.  I blend to make a thick base.  In a saucepan add the remainder of beans to the base and cook on low for 15 to 20 minutes.  Consistently stir.

If you did not incorporate the natural juice during lunch you can have that as a snack mid-day.   It’s best to eat minimal dairy - you can include a non-fat yogurt of your choice or a handful of nuts (like cashews, walnuts, and crans).  An energy mix is also suggested.   Have this with 2 pieces of fruit throughout the day or fruit and veggie combo)

DAY 3	Heavy Breakfast Day!   Turkey burger with sautéed onions and an egg over it.  This is a high protein meal and will keep you fuller longer.	Salad with mixed greens incorporating fruits / nuts and veggies.   If you have left over black bean mix from previous night.  I like to take a whole avocado, half of beefsteak tomato (or hothouse) and eat together- It’s good!	Stuffed Chicken Breast. -  Take a thick cut chicken breast slicing it along side of the breast to create a pocket or opening.  Do not make cutlets.  In the center of the breast, add kale, spinach, onions and cooked mushrooms. Fold the top half of the breast over creating a pocket (see other blog for details).  Marinate with balsamic vinegar / olive oil.  (I haven't tried this but I wonder about cooking wine and garlic? hmm.  Caution-- I haven’t tried but can imagine that it’s probably good) Bake in oven on 325 until both breasts are completely cooked.   Broiled potatoes or salad on the side	Smart pop pop corn / You can make oatmeal, yogurt muffins which is an awesome snack and definitely aids with the sweet tooth and is healthy.  *hint hint- its made from ground oatmeal, agave nectar, 2 ripe bananas, baking powder / soda, can add nuts, and the best part mini chocolate chips!  HOLLA!!  See other blog for recipe

DAY 4

Pumpkin Pancakes (I like Kruteaz mix) or Protein Pancakes.  See previous blog for brand and recipe.

Mediterrean meal:  You can use Chapti (see other blog for recipe) tortilla / wrap or a pita pocket.  Requires night prep.  Prepare sautéed veggies of your choice.  Whatever combo you like.  Inside the pita you can add ground turkey patty (from previous day) or meatless.  Add hummus and enjoy.   If you know how to make falafel (chickpea balls) this is an awesome filler to incorporate.

Mexican Squash Bowl.  I made this one year for some sporting event and everyone poo poo'd it until they ate.   Brown ground turkey or chicken using cumin / taco seasoning and add chunky salsa.  You can choose to add black beans if you like (olives too but I’m not a fan of those).  Set aside.  You need a spaghetti squash.  Preheat oven to 425.  Cut squash in half length wise and gut it.   Season the squash lightly and place face down in a roasting pan or glass pan. Add a little water.  Cook for 45 minutes.  When they squash is done you are able to fork like the insides which look like spaghetti.  Add the ground meat mix on top and top with sharp cheddar.  Place back in the oven the brown the top and melt the cheese.  Remove and serve.  I promise you there won't be left overs.

Yasso Bars are awesome frozen yogurt bars.  (Trust me, get a coupon or wait until they go on sale.)  Greek yogurt with walnuts and honey drizzle.  Kale Chips or a natural juice.

DAY 5

Egg white omelet- dig in!  Can add your choice of veggies / cheese or meat.

Lentil Soup.  I took a can of lentils and prepared the soup the same way I prepared my black beans and added a little water.  It was good.  Can't say it was the best, but hey can't win them all right.

I want something other than chicken and ground turkey.  Friday night get creative - there are two meal options here.  First meal option can be prepared and cooked throughout the day so when you get home its all set and you’re good to go.  Slow cooker ropa vieja.  You need to purchase flank steak.  Cut up some peppers, onions.  Place in slow cooker, pour in 1 can of tomato sauce, add adobo / sazon / mojo / some cilantro / set it and forget it.   Other option is Sautéed shrimp.  Shrimp in garlic sauce. Both options are not low-fat option and is actually a cheat meal.  Please be advised.  Small portions advised.  Kept lunch light to have an awesome dinner.

Fruit and veggie sticks.  Since its Friday go ahead and have that 1 slice of cake, or cookie.  Indulge in something that is worth it but make sure that Saturday you are active.

Persistent Pickers Be Aware!

Persistent Pickers Be Aware!

Have you ever had a day where you are just picking at food ALL DAY.   Well maybe you have and won't admit it, maybe you haven't or maybe you're looking at this screen and secretly telling me to get out of your business- whatever it is I've been there.  Good news- it's not something that can't be fixed immediately when you recognize what is going on.  Persistent picking at snacks (and I'm not talking about the chocolate cake, cookies and ice cream- although I've done that too) is the mind trying to find the filler for the body requiring water.  Ok, prime example which is the real reason why I am writing this blog-  This weekend I was extra hungry, I don't know why; I rarely ask questions and just eat.  Hey it is what it is!  I was eating apples, bananas, grapes, an awesome chicken salad I made- (I'll put the recipe below, sorry no picture- Its devoured)  oh yeah, the frozen Greek yogurt bar, some tea and ginger candies..It could've been more but really I wasn't counting until I started to question why I am eating like this.  Every time I reached for a grape, I recognized that the coolness and the juices from the grapes is what my body was needing.  Light bulb moment doh doh..  Dehydration!  You brain is telling you that your hungry but what your body is doing is attempting to extract the water from the foods that your eating to replenish it.  Fruits and vegetables contain water content, but do not contain enough to sustain you throughout the day.  

Dehydration is serious!  You start to feel sluggish and can lead to shortness of breath, quick onset of fatigue and can even give you heart palpitations.  My body was so dehydrated that when I looked at my hands the veins were at the surface.  You can take a look at your arms or hands and see the raised veins and know that your body is in need of some water.

Rule of thumb not just for weight loss but healthy hydration.  You should drink half of your body weight in ounces of water per day but no less than 8 cups (64oz) per day.  So if you weigh 100lbs then you should drink 8 cups of water per day, if you weigh 150lbs then you should be drinking 75oz or 9 1/2 or 10 cups of water per day.   For healthy weight loss increasing the amount of water in take makes the body fuller longer and also helps move fluids.  Remember fluids push fluids so an increase in water helps rid the body of "excess" quicker.

Signs of dehydration to look out for:

• Again your hands and vein appearance is a telltale sign that your dehydrated if the veins are raised and bulging
• Low blood pressure which leads to dizziness and extreme fatigue
• Palpitations and rapid heart beat
• Chapped lips and excessive thirst (which can at times feel unquenchable)
• Persistent snacking on fruits
• Headaches
• Nausea 
• Feeling like you're going to pass out
• Poor urine output
• The moral of the story--  WE ALL NEED WATER... 

Simple Chicken Salad

Awesome recipe for a simple chicken salad as promised!  Sorry no pictures as previously stated I was doing a little extra picking today and well ate it with quinoa cakes ALL GONE!  ..  Next time

On the stove boil the chicken breast- Add enough water to just about the top of the breast and boil down usually until the water is gone or until fully cooked being able to pull the chicken (like shredded pork)

I personally don't like big chunks of chicken salad so I put in a bullet to get the texture of tuna fish (that's just me but you don't have to)

I bought Marie's salad dressing Parmesan, Pine nut, basil and tomato (NOW THIS RIGHT HERE!!! psst.. its not that good for you but its gooood!)  added that to the pulled chicken and used avocado oil mayo..   ** Now I left it there like that, but if you want to get fancy with it and add it on to a salad you can dice up some apples in really small pieces and add it over a salad **

It was amazing!!   You didn't need onions or celery or relish or any of the other stuff that you add.  Real simple, quick and easy ...  

RISE S T R O N G Disclaimer:   There is a high fat content in the salad dressing and I'm still trying to figure why but never the less I used it and its good.  It is important to look at the labels and judge appropriate portion control for high fat content items or high caloric intake.  If you are trying to lose weight this is not a recipe that should be eaten regularly but can eaten as a meal when served with a large portion of greens eliminating complex carbs.   If you've earned your cheat day by all means get it in, but if you are looking to lose weight I wouldn't suggest more than a half of cup (which really is a good size portion) over a green salad and combine with other veggies.  

Good things come in small packages

Good Things Come in Small Packages!  

One thing I really hate is to enjoy a snack and before you know it, well it's gone.  How many times have you started on this health kick and purchased these 100 cal snack packs because you think you're doing something good?  You are; you are paying the overpriced merchandisers to teach you portion control, but that's a whole other blog.  In reality you are doing something right.  Portion control is number 1 in a lifestyle change.  Well, I give that a big "wom, wom, wannnn..." Thumbs down emoji!   Along this journey I did discover that good things do come in small packages and are super helpful.  Snack time is essential because cravings that aren't satisfied usually lead to falling off the bandwagon.   Now, I want to caution you before you continue reading and see these KIND Bars.  Here is #RISESTRONG DISCLAIMER:  If you are NOT AN ACTIVE PERSON, IF YOU CONSUME A HEAVY CARB DIET THEN THIS SNACK IS A WOM WOM WANNNNN.... In a nutshell they are only KIND if you kindly keep it moving through out the day.   They can say whole grain and even add the word healthy and can be packaged in these little cute (*but over priced-- YEAH I SAID IT!*)  wrappers but the truth is you have to learn to read the labels and know what that means for your overall daily intake.  This snack has 6 super grains which are a bit heavier so it keeps you fuller but reading the nutritional value it has 24 grams of Carbs.. and that is like whoooaaaaa....   So again, this snack is only recommended to those who are active throughout the day, on the run, or the walk, or commit to a consistent exercise regimen.  So now that I told you all the reasons why you shouldn't consume these, let me tell you WHY YOU SHOULD...  Doesn't necessarily have to be KIND Bars but incorporating whole grains in your diets does wonders for you.  Incorporating whole grains helps you feel fuller longer which means if you're an on the go KIND OF PERSON (get it... hahah ahaha) its likely that you want a grab and go to hold you over.  This is it.   See the list below of some of the reasons why you want to incorporate whole grains with your meals.  

Whole grain benefits:

They redistribute fat

Appetite suppressant keeping you fuller longer

Increase daily fiber intake

Lowers cholesterol

Lowers blood sugar

Regulate the digestive system

Lower C-Reactive Proteins in the blood which is associated with inflammatory diseases and premature birth, preclampsia, and infertility issues

Something small with a little bit of sting!  And its not a bumble bee!   Its GINGER

I was working in Jersey City at the time and I was bewildered and bamboozled when my co-worker told me to try one of the little things she had.  At first, I gave her that face and was like umm yea, they're good not really knowing how I should feel about that bite in what I thought was suppose to be a sweet candy.  Well I was hooked.  Open mouth, insert ginger chew.  Again, Here is #RISESTRONG DISCLAIMER:  DO NOT EAT TOO MANY OF THESE IN THE SAME DAY..  I don't know how appropriate it is for me to describe what could happen so lets just leave at, don't do it- you'll be sorry...   Ginger is one of those things that you definitely have to acquire a taste for, but if you learn the health benefits you might be more willing to add it to your diet.  As we are told to guard our hearts, we are also told to take care of our temples as it is the dwelling place for the Holy Spirit.  Ginger helps prevents heart disease.  I know these posts seem to be a bit redundant in health care tips but the more information you are armed with, the healthier you will be, the longer you will live and can prevent some serious/ chronic illnesses.  

Benefits of Ginger consumption:

Promotes healthy hearts

Helps in curing colds

Weight loss

Good for the stomach / digestive issues 

Helps alleviate migraines

Cancer prevention: Ovarian, Breast, Pancreatic

Helps with muscle soreness

Increases blood circulation 

#RISESTRONG #STRONGRISE #STRONGFINISH

RESOURCES

http://www.health.com/food/18-health-benefits-of-whole-grains#they-cut-markers-of-inflammation

http://en.newsner.com/heres-what-happens-to-your-body-if-you-eat-ginger-every-day/about/taste,science

Get Your House in Order

How many of you go for regular check ups?  Have you been to the doctor lately and they told you to watch your carb intake and your processed sugars because the blood sugar was slightly elevated; or did they give you the eye ball when they asked you about your diet?  Have they told you to watch your cholesterol because it can lead to heart disease or your salt intake due to hypertension.  These are all warning statements that a physician will typically issue prior to medicating a patient for common metabolic disorders.  Thanks be unto God, the ground is fertile and the harvest is plentiful because the ground, earthy veggies are actually a prescription for good health, preventative measures and even prescribed to cure.  Yes!  Food is medication if consumed properly.   Certain vegetables contains high levels of vitamins, proteins, fibers, omega 3, which are all essential in promoting healthy hearts, strong bones and muscles, digestive systems and can help prevent reoccurring diseases, fight existing ones, or prevents them occurring.  Working in healthcare I see the cost of care, premiums and deductibles, along with co-pays for consultations and treatment plans; all of which does not include the cost of medications.  By changing your daily intake you can say goodbye to pharma and never see that one eyed look from your physician again (unless both eyebrows are raised in astonishment at your good results).

So last year I got blood work done as a requirement for our health plan.  The cardiologist I work for ordered a bunch a tests and a complete panel.  When he and I reviewed the results together he asked me what I was doing to get such a good LDL numbers.  LDL is the good cholesterol.  The normal range is about 65, mine was 119 if I remember correctly.  He couldn't believe it, he even showed the other cardiologist.  I have to give God the glory- its not of my works but His work in me.  My diet started to incorporate more vegetables, less sugar and sweeteners, limited amount of dairy, limited white foods, home made roti instead of bread (whole wheat flour Indian breads aka Chapati) and lots of avocados.  It was evident that the alterations in the diet was evident in the lab values.  Exploring different foods (which I was not a fan of -- at all) I started eating things that I would have NEVER eaten before- for example BEETS..   blek!!  Now I go to a spot in Elizabeth on Elmora Ave called El Portal Taqueria  (located at 179 Elmora Avenue, Elizabeth, NJ open from 11am to 11pm) to get the quart size of Beet Juice. You can order: La mezcla de jugito - tell them to ponga todos - betabal, zanahorrias, celeri, manzana y naranjas.  (Your welcome for the Spanish lesson)   All of this had me looking into what fruits and vegetables and certain combinations are really capable of.  Holistic medicine, natural approach to curing the body.   I'm sold!

Just Beet It!!  

Beets 
Apples
Carrots
Celery
Oranges

I know I know.  Trust me, I never thought I would eat beets, I didn't even like the way they looked back at me in the salad bar, I wouldn't even consider sniffing them let alone eating them or drinking them.   The Beet Juice Recipe is a combination of organic fruits and veggies processed through a juicer.   Beets, celery, carrots, apples and oranges.  Its really good. First sip its kind of earthy but you get past that when you taste the sweetness of the carrots, orange and apple combo.  This combination prevents certain cancers and is used in treatments of cancers during chemotherapy, detoxes the body and promotes healthy liver functions and detoxes the liver as well, helps with lethargy, improves exercise stamina, skin issues, lowers cholesterol, lowers high blood pressure, aids in heart healthy functions, slows the progression of dementia sharpening the memory and enhances brain function.  Overall it promotes a healthy immunity.   Drinking these juices on a daily basis (might not be quart size and it doesn't have to be) will ensure you a clean bill of health.

I read an article on humanhealth.com who stated that a Chinese herbalist was treating his patient for lung cancer.  He had his patient drink this combo everyday for three months and the patient was cured from lung cancer.

Singers--  Worship Leaders---   How effective are you if you have a throat infection.  This combination cures throat infections as well.

Results of weight loss and over all health improvement vary from person to person depending on the severity of the issue but results were noted within the first 30 days to 3 months.

Lunch on the go! This is what I call Fast Food

Wasa thins 
1/2 Avocado
Sliced Tomato
1 can of Albacore Tuna in water
(little mayo)

1 Can of Tuna can make from 3 to 4 Wasa Toast sandwiches.  This meal is heart healthy, protein packed, fiberous and filling.  It's good if you're on the run and need to eat quickly, while watching your weight or trying to lose weight.  Nothing is worse than trying to "diet" and feel like you're starving all day.  That's a trap, its a set up, a set up for failure.  How many times do people stop "dieting" because they feel like they are going to keel over from hunger.  O.k. truth be told, most people stop because they aren't satisfied when they don't see immediate results and they feel like all the time they spent hungry was not worth it; especially since there was a dessert party at work and your coworkers are parading the chocolate cake, fudgie crispy edge brownies, with a scoop of vanilla bean ice cream right in front of your face.  Ah well, time to dig in to the ice cream-- just kidding! On a serious note if people don't feel satisfied and see that the weight has come off in 5 days they are discouraged.  Here is why some are not successful- one word that throws everyone off- its a four letter word-  DIET...  Eating right is not a diet, its a lifestyle change and if committed for the right reasons you will never diet again.  You will maintain a healthy weight, lose weight, bring your body's operating systems into alignment of "perfect harmony" which impacts your overall health- mind and body.  We'll leave it to Jesus to heal the soul.




Avocado is a little green ball of medicine--  can be costly at times but worth it when you know how to pick them!  Avocado lowers cholesterol, its a great source of fiber and proteins.  High in nutrients: Vitamin K, C, B5, B6, E and Potassium. Foods that are high in protein and fiber tend to be a bit heavier and therefore keep someone fuller longer.

Avocado and tomato combination prevents cancers and helps with inflammation diseases, prevents heart diseases, such as Coronary Artery Disease, Atherosclerosis which is commonly caused by elevated cholesterol.  This little green veggie also reduces the risk of kidney failure, strokes and heart attacks.  Avocado consumption reduces one's BMI and therefore promotes healthy weight loss.  Specific to MEN- Avocado has been proven to inhibit the growth of cancerous cells in the prostate.   While others may have been diagnosed with cancer, incorporating this vegetable can help the body during chemotherapy and even reduce side effects.

I firmly believe that Jesus is the healer, the great physician and can do all things.  It takes one touch, one word, one encounter to experience His healing power; but He has also provided the soil, the ground and seed to plant and grow and added upon that wisdom to know what we are working with to put it all together.  Everything God does starts with a seed so if these veggies and fruits are of Jesus, than why wouldn't you feed your temple which hosts Jesus with the things that are of Him.  It seems too much like right- Remember, your body is not your temple its THE TEMPLE  of the Holy Spirit and in order to be used it needs to be maintained and kept clean.   Lets start today!  Some simple changes can change your life completely.

As I see more articles and get more information I will continue to update the site on holistic approaches to medicine and overall health-   Let the plant life heal the mind and body and allow Jesus to heal the soul!   God Bless You!

#RISESTRONG

Nothing Creepy about it... Banana Protein Crepe Recipe

It gets a little tough to be creative for breakfast options for clean eating--  but this one proves to be good.  If  you like pancakes and want a healthy substitute crepes are the way to go when prepared right. 

1 ripe banana
1 cup of whole wheat flour
1 1/4 cup of soy milk with protein (vanilla is awesome!)
Blend

Heat pan and add spray butter, when you see the edges being cooked -- start to move the pan to move the crepe around, give about a two minutes and flip.  Continue to flip- and Viola! 

Filler ideas:
Baked apples -  core and peels set in oven, drizzle with honey, cinnamon, nutmeg, and crushed nuts
Greek yogurt
Cut fruit and light whip cream
veggie links
maple brown sausages

Chick pea!!

So on my train travels through Newark Penn Station I stopped by a place called Chickpea.. It was awesome sauce--  Primarily Mediterranean cuisine that has a co-op with Red Mango frozen yogurt.  They have this bowl called the ... ugh, I just went searching so I didn't mess you up-- but I can't find it.  Anyhowzers its falafel with hummus and sharma chicken and you can add toppings like sautéed veggies, quinoa, mixed raw greens, etc.    So since I haven't been through Penn Station in the last few weeks I attempted a different way of creating this Mediterranean (not so Mediterranean) dish at home.  

This is a cool recipe to consider for fasting--   just eliminate the chicken and incorporate the chapatti instead of a pita roll... 


Mixed Veggies
sautéed in pan lightly seasoned with garlic, salt and pepper -- McCormack sells the fresh ground shaker mix:  Once sautéed and cook down  set aside

Capellini Zucchini (zucchini that is cut in the shape of spaghetti)
mushrooms
onions
yellow squash
green peppers
kale
spinach

Hummus
I bought the Shop Rite brand which was good...  It wasn't chickpea but it was good... 

Chicken Breast
I took 1 thick cut chicken breast and marinated in pesto basil parmesan dressing and cooked on low 225 for about 1.5hour (could have been more, I was working and cooking -- point is cook it low and slow -- just make sure its cooked through.) 

On a plate spread the hummus with the vegetables on top and lay the chicken over it and your done.  So its a meal that can be prepped and cooked with minimal work and supervision.  You can cook the night before to take for lunch or you can even stay one step ahead and cook the next nights meal. 

Protein! Packed and Energized...

PROTEIN PACKED AND ENERGIZED Remember all of the fad diets; the South Beach Diet, the Watermelon Diet, Atkins Diet-- and the list goes on.  Well, any eating plan that is  balanced and in corporates the major food groups is not really a diet but a lifestyle change, one that I am ADJUSTING too, as I snuck mini chips ahoy cookies from my daughters snack pack...   ooops, they were minis.....  Well a protein packed diet not only keeps you fuller longer but supports lean muscle and gives you energy throughout the day.  Men are recommended to have about 56 grams of protein per day and women 46 grams of protein per day.   If you are on the run throughout the day and really only have time for breakfast I found an awesome pancake mix that is protein packed and keeps you satisfied until late afternoon snack time, you know that 2pm feeling.  Its Kodiak whole grain pancakes with protein.  The serving size 4 pancakes (its not a lot because they are thin) have 14 grams of protein but if you add milk you get 18 grams of protein and if you add milk and 1 egg you get 21 grams of protein.  They are so good even my kids love them.  I add a few shakes of cinnamon and touch of brown sugar and when I say a touch I mean a touch, like 2 table spoons or less or you can replace with honey.  Mix well.  You don't need syrup.  ENJOY!

Hair Milk

                                       HAIR MILK

There are many different reasons why hair doesn't grow, why there is shedding or loss or even dullness.  It really traces back to your diet and what is lacking.  Different hair textures have different needs.  Well, lets talk about.  As your body needs protein and certain vitamins to be viable so does your hair.   Hormones, age, diet, genetics and health can overall change your hair text, limit growth, and all of the things that negatively impact your hair.  Its best to take a multivitamin with Biotin but you can use some household products to make a "bomba"  a hair treatment. 

Blend all products and spread throughout the hair from the root to the tip. 

Cap your hair with shower/plastic caps let sit or hair dryer for 20 minutes.  Wash out and repeat weekly

Olive Oil

Coconut Oil

Wheat germ

Honey

Cinnamon

Eggs

Mayo

Some conditioner for good smells

For Best Results:  Add Avocado

Chicken Parm Spaghetti Squash

Chicken Parm Spaghetti Squash

Preheat the oven to 425

I like pasta--  so anyone who tells you that Spaghetti squash replaces it really doesn't love pasta.  Someone who tells you to replace pasta with spaghetti squash is only looking out for you and happens to be right on the money because it is amazzzzzing!!  Its awesome, you can make so many different things with spaghetti squash and forget that you are eating a vegetable.  Its like a no brainer.  Its so amazing that my 3 year old, at the time 2 year old climbed up on the counter was eating it by the spoonful calling it poo geddy.   Things that make you say mmmmm...  This is one of them.  

Season your ground chicken --  You can take a little olive oil, slice garlic and onions brown it and then add the ground chicken.  I also use Italian seasoning.  Brown in a sauté pan and set aside.

Cut your spaghetti squash in half and scoop out the seeds and guts.  Make sure is nice and clean.  Spray it with olive oil or you can you a capful (the small one) and just spread it on the squash.  Season it with Italian seasoning, salt and pepper, and some romano pecorino cheese.  Place it face down so the shell side is facing upward in a glass baking pan with a little water on the bottom.  Cook for 45 minutes -- when you take it out fluff the squash, it will come apart and make a spaghetti formation (hence the name)  add your sauce.  I like Victoria ..  homemade is better...  now here is the game changer, there is a place called Bella Gina's in Linden, NJ...   You can get homemade (the store makes it.. warning a little on the expensive side. ) mozzarella cheese which you know is wet so you have to take the spaghetti squash out of the shell and place in dry glass pan.  Add your sauce, pecorino / romano cheese, fresh mozz, chicken and bake for additional 25-30 minutes on 325.  If you don't like fresh mozzarella (not to mention its expensive so we go with the next best thing..  store brand) you can repeat the above steps .. inside of the squash add your sauce, chicken and cheese (**remember people we're keeping it healthy so not too much**) and bake for 25-30 minutes on 325.. 

 Obviously you know what time it is since I used shredded cheese....     Gotta do, what you gotta do...  Its obvious I love Bella Gina's ...