First Meal

Most people equate first meal with breakfast. Breaking the fast of sleeping eight to ten hours. I’ve never been one for eating first thing in the morning and now that I am implementing an 18 hour intermittent fasting plan into my lifestyle breaking my fast later in my day makes sense for me.

What you eat for your first meal will create the kind of day you will have. Since being on a sometimes raw vegan high fat (keto) plan to having a cooked first meal of flax seeds, essential mix, protein bowl, I’m creating the desired impact for my day.

Think about it for a moment

What’s in your first meal/breakfast? Sugary cereal (insulin rush and cravings for more) , a venti vanilla latte (insulin overload and belly fat ignition), a plain coffee with butter or coconut oil (pure acid), or how about that bottle of cola (rust remover and weapon of mass destruction). These are all acidic and will shave years off your life.

Having a first meal that’s alkaline and filled with nutritional ingredients helps your cells create energy by giving them what they desire most. Be good to your cells and your cells will be good to you.

You don’t always have to have a smoothie for your first meal, but with the limitless combinations of veggies and fruits you’ll never run out of ideas. You can have a nice warming porridge as your first meal that’s vegan, plant based, high fat (keto), grain free, and good protein.

Creamy Raspberry Protein Porridge

Makes 2 servings

Ingredients

  • 2 Tablespoons coconut flour
  • 2 Tablespoons ground golden flax
  • 2 Tablespoons vegan protein powder (Warrior Blend by Sunwarrior is my favorite)
  • 1/4 teaspoon Himalayan salt
  • 1 cup + 2 Tablespoons almond or alternative milk (Ripple is my favorite)
  • 2 Tablespoons unsweetened coconut flakes
  • 1/3 cup frozen berries of choice
  • 1 Tablespoon unsweetened sunflower butter (my favorite is Once Again)

Directions

  1. In a small saucepan, whisk together the first five ingredients, making sure there are no hard lumps.
  2. Add the 1 cup of milk.
  3. Turn burner on medium low.
  4. Stir till thickened about 5 – 8 minutes, depending on desired constancy (I like mine a little runny because out will thicken up as it cools).
  5. Remove from heat.
  6. Add in the berries, stevia, sunflower butter, coconut, and the 2 Tablespoons of milk.
  • Enjoy!

    Happy First Meal whatever time you have it!

    Nutrition Facts per serving

    Calories: 226

    Fat: 14.4 grams

    Total Carbs: 12.8 grams

    Fiber: 9.1 grams

    Net Carbs: 3.7 grams

    Protein: 15.45 grams

    Keto Bites

    Since my husband has started his raw keto vegan journey in April, I have wanted to help him enjoy some desserts when we entertain or just as a snack. I also wanted to make sure he is getting enough good fats. These keto bites are the answer.

    I know many of my followers have voiced their concern with our consumption of good fats aka avocados, coconut oil, coconut butter, sunflower butter, and high fat nuts. Here’s some info to keep in mind when it comes to fat.

    Our brains are composed of 60% fat. It’s actually a no brainer (pun intended), we all need good natural fats in our diets. Plus, think about this…eating a diet high in monounsaturated fat helps us keep our memory and makes learning easier.

    Our bodies crave these fats. They help us keep dementia at bay, help brain function as in speaking, memory, motor skills, and fats help push depression out.

    These keto bites will help in getting these fats and they’ll also help you stay the course of eating this lifestyle.

    Vegan Keto Pumpkin Pie Bites

    1 cup mixed raw high fat nuts (macadamia, pecan, walnut, Brazil) soaked overnight

    2 Tablespoons coconut oil

    2 heaping Tablespoons puréed pumpkin

    1 teaspoon pumpkin pie spice

    5 drops liquid stevia (Trader Joe’s brand is my favorite)

    1 Tablespoon coconut nectar

    1/2 cup Essential Seed Mix

    Whirl together in food processor. Spoon into mini muffin liners in a tin. Refrigerate 2 hours. Enjoy.

    Makes 18 bites.

    Vegan Keto Fudge Bites

    2 cups soaked and drained pecans

    1/2 cup golden flax meal

    1/c cup unsweetened coconut flakes

    1/4 cup carob powder (can substitute raw cacao powder)

    1/2 cup raw vegan protein powder (Warrior Blend from Sunwarrior is my favorite)

    1/2 teaspoon Himalayan salt

    1/2 cup creamy unsweetened & unsalted sunflower butter

    1/4 cup coconut oil

    4 drops stevia

    1 Tablespoon coconut nectar

    1 Tablespoon vanilla

    Whirl the first six ingredients in a food processor until nuts are broken down but not liquified, about 20 seconds.

    Melt sunflower butter and coconut oil on low temp stir until smooth. Remove from heat. Stir in stevia, nectar, and vanilla.

    Pour into food processor and whirl about 10 seconds, or until combined.

    Use a small tablespoon to make 2 scoops of dough per bites. Roll into a ball. Place into mini muffin liners of a mini muffin pan. Refrigerate 2 hours before enjoying.

    Makes 18.

    Natural, good for you fats are exactly what our bodies crave. These little keto bites are just a small way to get what our brains are craving.

    Raw Cream of Purple Carrot Soup

    I love everything purple. My phone is purple, my bathroom is purple, even my hair has streaks of purple. I find myself gravitating toward everything purple even in my food choices. Purple cabbage, purple radishes, purple cauliflower and even purple carrots I love these varieties. You never know what you’re going to get when you create a dish. These colors bring out the artist in me. I’m the colorful side of my marriage relationship, my husband is all black and white. Yet, he truly liked this Raw Cream of Purple Carrot Soup.

    My husband is a landscape photographer, he does everything in fine art quality black and white in Ansel Adams style. You can view some of his photos here and you’ll see what I mean. I on the other hand I bring color to his life, at least that’s what he always tells everyone! He also tells our friends he never know what I’m making for dinners or what’s in his food because I don’t use recipes. It’s true I don’t, I wrote a whole blog post about how I dream in flavors. I don’t anyone who does this.

    Most people will have a dream and get up to write….Nope! I get up to cook what I’ve dreamed about. This soup was in my dream last night. I was serving it to guests and they were really liking it. So here it is.

    Raw Cream of Purple Carrot Soup

    • 2 Purple carrots, chopped
    • 1 stalk celery, chopped
    • 1/8 cup chopped shallots
    • 1/2 of a large avocado, chopped
    • 1 clove garlic, sliced
    • 1/4 cup avocado oil
    • 1/4 t Himalayan salt
    • 1/8 t ground ginger
    • 1 teaspoon coconut amino acids
    • 1 cup water
    • 1/2 cup full fat coconut cream
    • 1 Tablespoon avocado oil for the topping
    • Toppings: pumpkin or sunflower seeds, cauliflower croutons, or chopped mint leaves

    Blend the first eight ingredients in a nutribullet or blender. Top with remaining tablespoon of the avocado oil and a topping of your choice. Makes 1 large serving or 2 smaller servings.

    Eating a raw, alkaline, keto, plant-based, vegan plan does take some creative out-of-the-box thinking but it’s so worth it in the end. Trust me. Your body will thank you. And maybe you’ll start dreaming in the flavors of this soup.

    Willpower Begins the Journey But Discipline Helps You Stay on the Path!

    It’s been some time since my last post and the many reasons fill my head now as just excuses. But time is of the essence, it’s fleeting, and there are just 24 hours in a day. The business is flourishing, and I’m writing curriculum which takes the place of writing about my health challenges…practices. Time is incremental when I look at the health of both us…myself and my husband. My health is like a rollercoaster lately running the gamut of hills and valleys – sunny days and cloudy disparity. While my husband turned his willpower into the discipline he needed to stay on the path.

    Willpower, is it a power of wills? Is it a will of power? Do you have control of your will? Dictionary. com says willpower is the control of one’s impulses and will. Well, what it doesn’t say is that my husband has an abundance of it when he finally makes up his mind to do or not do something. Dictionary.com says this about discipline. It’s a training, activity or a regimen that develops or improves a skill. Well, this explains a lot of why the two nouns go together. You have to possess the willpower to discipline yourself so you can improve your life or a part of your life.

    Starting Point

    So what’s the point of talking about willpower and discipline?  You see, back in January of 2017 my husband had bilateral pulmonary embolisms, his left leg had a blood clot from his ankle to his groin. The doctors at the hospital told us how lucky he was because normally they don’t give this diagnoses to men over 50 – they find it in an autopsy. So, yes, he was lucky,  but I liked to think that he was blessed.

    Over the last year and a half, we changed diets, we changed lifestyle and we changed our health outlook. My husband spent only 6 months on the meds and with my research help and finding the right naturopath he transitioned to supplements. But he had a strange inflammation issue in his left leg that would worsen if he moved or sat still. Nothing would work long term. Diuretics (prescription and natural) only work when you’re taking them, they don’t address the cause of the inflammation. So back to the research I went.

    About three months ago, my research took me to a place I never thought about, but wow it’s changed our lives. Health research more precise alternative health research is my forte, in being a holistic life coach. I had exhausted every avenue I knew but I was coming up short on answers. I remember it was about 2 a.m. one morning back in March,  I laid it all out on my desk before God and asked God to direct me. I got an answer three days later when my husband was talking to our friend who’s a doctor. “Have you looked into the lymph system?” I had never thought about that. I was thinking food allergies, side effects of the meds, scar tissue from the damaged veins,  wrong exercises, not enough exercising, etc.

    The lymph system

    We have more lymph fluid in our bodies than we do blood. And the lymph nodes in our abdomen area control the lymph movement in our legs. The lymph nodes in our neck control the lymph movement in our chest and arms. (Organic Lifestyle Magazine) This is fascinating stuff to me, and I’m talking about it constantly to my husband but, as is his usual,  he just wants the cliff notes. To make a long story shorter, I found a lymph cleanse for my husband to do. I used my knowledge of intermittent fasting and combined a raw, plant-based, high-fat, low-carb, low protein, alkaline plan to help my husband lose the inflammation.

    First Three Week Regimen

    A gallon of Cranberry Cayenne Flush

    He also ate one huge salad every day made with alkaline veggies especially the red ones: beets, red cabbage, red carrots (nightshades excluded because they cause inflammation). I make salad dressings for him with avocado oil, garlic, cucumbers, ginger, blackberries, lemon juice, avocados and Himalayan salt.

    The calorie count during this the first two weeks was 300 and 400 calories every day.

    During the third week, we added a veggie smoothie to his huge salad. It was filled with full-fat coconut milk (no gums added), kale, carrots, beets, celery, avocado, cucumbers, cherries, blackberries, raspberries, and strawberries (I would alternate the fruit for him), maca powder, our favorite raw vegan protein powder (Sunwarrior’s Warrior Blend has no sugar, soy, or grains in it, it’s raw and it’s our favorite) and some water.

    Fourth week and Onward

    We added raw organic nuts but only the high fat, low carb, and low protein varieties: macadamias, pecans, and walnuts. We also added coconut oil fat bombs. I make my own with coconut oil, coconut butter, sunflower butter, maca powder, and carob (recipe below) which my husband calls fudge chunks because of their texture. Coconut Mama has a pretty good recipe that I started with and then started tweaking to make my own recipe with ingredients we can eat.

    And he continues this plan now at the 8-week mark.

    As you can see he doesn’t eat much only about 600 – 800 calories a day. He cut out all sugar even high sugar fruits and veggies. He doesn’t eat any grains. He eats all raw veggies, nothing steamed. He drinks a gallon of lemon water daily. He walks about 3 miles a day and does about 50 squats a day (squats are great at getting our lymph fluid moving). He also spends time on his spinning bike when it’s raining out.

    2-month stats:

    • 50 pounds lost
    • Down 4 pant sizes
    • Lost 6 inches off his waist
    • Demeanor changed, he’s calmer and happier
    • Tons more energy
    • He’s got laser focus now
    • He doesn’t get overheated anymore. He had an issue since he was a teenager (he was a runner and very fit then) where he would overheat when the temps rose above 70. It was 87 degrees a couple of weeks ago and he was fine, even had on a long sleeve shirt.
    • His recovery time from hikes and workouts is getting shorter and shorter. As a landscape photographer, he hikes all over the place on different types of terrain. His first hike of the season was last week where the grade was steep at 19%. Yes, he was sore and what used to take 3 – 4 days to recover only took 24 hours.

    This plan is a cleanse that will clean up your lymph system and your whole body. It will balance your hormones. It will reset you on a health journey by cleaning out the toxins that not only clogged your arteries but your life. This plan is not for the faint of heart. If you don’t have the willpower to start and the discipline to say “NO” to food that’s sitting right in front of you or all around you at your office and social gatherings then it’s not for you. It’s not for everyone. But, if you are at the end of your rope, and you need to make a change that’s going to save the quality of your life, then you may want to take a look at some of the links I’ve posted above.

    My husband’s willpower led him to say yes to this journey but it’s his discipline that keeps getting stronger every time he says “NO” to food that’s not right for him.

    He can say yes to these!

    carob-fat-fudge-e1528995792940.jpg

    Carob Fat Fudge

    • 1/2 cup each coconut oil, coconut butter, and sunbutter (no sugar or salt)
    • 1/4 cup carob powder or raw cacao (cocoa and cacao have caffeine)
    • 1 teaspoon vanilla
    • 1/2 teaspoon almond extract
    • 10 drops liquid stevia
    • 1/8 teaspoon Himalayan salt
    • 1 Tablespoon organic maca powder

    Melt the coconut oil and butters in a small saucepan over very low heat. You only want to melt it without boiling it. Stirring till melted. When totally melted, immediately remove from heat. Let it sit for a couple of minutes to cool. Then add the vanilla, almond extract, and stevia. Whisk till blended. While whisking, add in the carob powder, salt, and maca powder. Whisk until smooth and incorporated. Pour into a 2-cup glass measuring cup for easy pouring. Pour into small candy molds or a mini muffin pan with paper liners. Only pour to about 1/4 to 1/3 full. Refrigerate about two hours to set. Remove from molds or pan (I removed the paper liners.) These can be stored on the counter or in the fridge. Makes 20 pieces of fudge.

     

     

     

     

     

     

    Great Green Smoothie 

    At the end of my 5 days of water fasting, I’m always thinking about my first “meal” after the fast. I have found it’s always good to break a fast with fresh raw alkaline veggie juice or smoothie! My husband always reminds me that naming my smoothies a smoothie is misguided because they are more like a “juithie” (he makes up his own words). He’s right, though. My smoothies don’t have the usual basic ingredients. I’m always on the hunt for a more nutritious ingredient to opt out those nutrient devoided imposters. This Great Green Smoothie is a juithie not a smoothie in the conventional sense. It’s the best way to break an extended fast because it won’t raise your blood sugar like a veggie juice will.

    Juithie deconstructed

    Cucumbers:

    It’s the skin that holds many of the nutrients which is why organic, non-waxed cucumbers are the best for you.

    Nutrients

    • Flesh: Vitamin A, C, and Folic Acid
    • Skin: Magnesium, Molybdenum, Potassium, and Silica

    Health Benefits

    • Regulates body blood pH and neutralizes acidity
    • Regulates blood pressure
    • Contributes to the proper structure of the connective tissue in our bodies (muscles, bones, ligaments, cartilage, and tendons)
    • Normalizes body temp especially in hot summer months
    • Diuretic properties prevent kidney stones
    • Counters the effects of uric acid preventing arthritis, asthma, and gout

    Carrot

    Nutrients: Vitamin A, C, K, B8, Pantothenic Acid, Folate, Potassium, Copper, Manganese

    Health Benefits

    • Lowers cholesterol
    • Relaxes tension and lowers blood pressure
    • Antiseptic and Antibacterial properties which boost immune systems
    • Stimulates white blood cells
    • Fiber: stimulates peristaltic motion and secretion of gastric juices which boosts elimination of excess LDL cholesterol from arteries and blood vessels
    • Stimulates gums and induces excess saliva (saliva is alkaline and first line of defense when combating bacteria and foreign invaders)

    Celery

    Nutrients:

    • Vitamins: A, C, D, B6, B12, K, Thiamine, Riboflavin, Folic Acid, Fiber
    • Minerals: Calcium, Sodium, Copper, Magnesium, Iron, Zinc, Potassium, & Fatty Acids

    Health Benefits

    • Lowers cholesterol
    • Aids in weight loss
    • Reduces blood pressure
    • Antiseptic properties in seed eliminates uric acid and stimulates urination
    • Keeps joints healthy
    • Anti inflammatory capabilities: reduces swelling and pain in joints & can increase the regrowth of tissue in inflamed joints.
    • Improves immune system function

    Avocado

    Nutrients

    • Vitamins: C, B6, B12, A, D, K, E, thiamine, riboflavin, niacin
    • Minerals: Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Phosphorus, Zinc
    • Antioxidant: Xanthophyll
    • Fatty Acids

    Health Benefits

    • Lowers cholesterol
    • Enhances the absorption of other nutrients when eaten together with other healthy veggies
    • Keeps eyes healthy
    • Aids in digestion
    • Reduces liver damage
    • Anti inflammatory properties
    • Decreases signs of aging
    • Helps level out blood glucose levels

    Wheatgrass 

    Nutrients

    • Vitamins: A, C, E, K, Thiamine, Riboflavin, Niacin, B6, Pantothenic Acid,
    • Minerals: Iron, Zinc, Copper, Manganese, Selenium, Potassium
    • Protein
    • Fiber

    Health Benefits

    • Aids in weight loss
    • Corrects bowel problems and gastrointestinal issues aka IBS
    • Detoxifying properties
    • Nullifies cancer causing agents
    • Lowers Blood Pressure
    • Extremely alkaline

    Plant based protein powder 

    My favorite is Warrior Blend from Sunwarrior it has all the amino acids, it’s made from pea and hemp protein and has only 3 grams of carbohydrates.

    Essential Seed Mix 

    I make this myself, it’s just an extra boost of minerals that we need while going through the cleanse and afterward. It helps me personally in knowing I am getting nutrients even though I may not be eating as much. Click the name to find out what goes into my seed mix.

    Water

    I only used reverse osmosis water, it has everything, including the minerals, stripped out of it like distilled but it’s also ionized, this way I can add back natural minerals if I choose too.


    Great Green Smoothie

    • 1 celery stalk, chopped
    • 1/2 large carrot, chopped
    • 1/2 avocado, chopped
    • 1/3 cucumber, chopped
    • 2 ounces wheatgrass (not the juice, the wheatgrass cuttings)
    • 1 T Essential Seed Mix
    • 1 Scoop Warrior Blend protein powder
    • 10 drops liquid vitamin D 
    • Water to fill line on Nutribullet large cup

    Whirl together

    Enjoy

    Wishing you many more glimpses of health.

     

    Research 

    Cucumber info

    Carrot info

    Celery

    Avocado

    Wheatgrass

    Third Cycle of 50 Day Cleanse

    Today begins our third cycle through the 50 Day Cleanse. My husband and I are so eager to do this one just like we were from that first day back in April. I can’t believe it’s been that long. I haven’t turned on my oven since then either. I’ve made several tweaks to the cleanse as is always when doing something with participation input. I think this time it will be easier to maintain as well as continue on as a lifestyle change.

    Days 1 – 5: Water Fasting 

    This can include:

    • Organic Green and Herbal Teas and organic coffee no sweetener and no cream.
    • Himalayan Sole Water (Refer to the link)
    • Reverse Osmosis, Ionized, Kangen, Electrolyte and Spring water
    • If you take medications and supplements, continue taking them. If you need to take with food, eat 1/3 cup organic raw cashews or almonds and drink plenty of water.

    How much water should you drink? Most experts say half your body weight in ounces of water. If you weigh 200 pounds then you should drink 100 ounces of water.

    Hint: Green and herbal teas count toward your ounces of water. Coffee doesn’t since 1 cup of coffee eats away 2 cups of fluid from your cells.

    Why Water Fast? 

    Ever take your car for an oil change? Does the technician just pour fresh oil into the reservoir without draining the old oil out? No, that would be defeating the purpose of an oil change. Well, the same is true for our bodies. If we treat our bodies like a finely tuned sports car and clean out the old residue from our previous eating habits we’ll be able to absorb more of the nutrients of the new foods we’ll be adding to our diets (rebooting). Water fasting has also been shown to help combat diseases and aids in weight loss. It’s also being used by different oncologists in the treatment of cancer (Dr. Thomas Seyfried).

    Days 6 – 50: Intermittent Fasting with Raw Alkaline High Fat Vegan Foods

    What does this look like?

    On Day 6 it’s a good idea to end your fast with a raw alkaline veggie smoothie or juice. Never, Never, Never end an extended fast with a full meal. (Unless, of course, you like puking!) Find a 4-hour window where you’ll have an alkaline veggie juice, an alkaline veggie high fat smoothie, and a nice big salad again with raw alkaline veggies and lemon/avocado oil dressing. (For me that 4-hour window is from 11 a.m. to 3 p.m.)

    Going forward, your meals will change and you may want to skip the juice and add a more hearty vegan meal, that will be your choice. I will be sharing more recipes with you as we move toward that goal.

    Many people have asked, “Why Raw?”  “Why Alkaline?” and “Why high fat”

    Raw because when we cook veggies we kill the natural enzymes a.k.a. proteins in the veggies and fruits. We need those enzymes to digest the food itself but when it’s the enzymes are killed. Now granted there are those individuals who for health reasons by their doctors will only eat cooked veggies because it kills the enzymes but cooking also kills the nutrients. If you think you still need to cook your veggies, steam them lightly after the cleanse when we transition to an alkaline keto vegan plan for the fall and winter months.

    Alkaline because our bodies are under an extreme amount of stress which creates an acidic environment in our guts and digestive tract. When we eat alkaline foods we help our bodies stave off diseases as well as helping our bodies heal from within.

    High Fat The right kind of fat will help you stay mentally focused because our brain is 60% fat. Our bodies love running on fat better than carbs. Fat is also great for the elasticity of our skin, it has an important role in the production of hormones, and it fills us up and keeps us full for hours which makes intermittent fasting easier. A high fat (good fats: coconut oil, MCT oil, nuts, avocados, olive oil, coconut oil, seeds, and avocado oil) helps stave off the maladies of aging.

    You’re probably wondering what exactly can you eat now? Below is an infographic I put together to help you understand what’s allowable and what’s not on this 50 Day Cleanse.

    Alkaline Food Plan

    One last note: Please keep track of your gains and losses with a notebook. If not for yourself, then for me. I am interested in how this is working for all of you. If you’d like to join our 50 Day Cleanse group on Facebook for some group therapy, you’re more than welcome to.

    To your health!

    References:

    Dr. Jason Fung on Intermittent Fasting for weight loss and health

    Dr. Thomas Seyfried using water fasting as another tool for cancer treatments

    Dr. Alan Goldhamer, DC: Water Fasting – The Clinical Effectiveness of Rebooting Your Body

    A chemo free cancer survivor tells how he beat cancer using a Raw Vegan Diet 

    Dr. Edward Group Understanding An Alkaline Diet and Its Benefits

    Protecting your brain from aging

     

    Disclaimer:  The information listed here is based on my own experience. It is not intended as a substitute for the advice of trained medical or mental health professionals. The participant should regularly consult a physician, therapist or counselor in matters relating to his/ her physical or mental health and particularly with respect to any symptoms that may require diagnosis or medical attention. In the event, you use any of the information listed here the author and blogger assume no responsibility for your actions.

     

     

     

     

    White Gazpacho

    I love the challenge of coming up with a raw, alkaline, vegan alternative to my favorite recipes. Ajo Blanco is another of my favorite recipes. It’s a White Gazpacho made with white bread cubes and milk along with grapes and apples. I used to love the taste of it…until I was diagnosed with Celiacs disease. I’ve tried making it with gluten free bread but it never really tasted the same. So, banished to the back of my cookbook file only to come out when I could try it yet again. And now it not only magically appears on the front page of my file, I’ve made it twice and both times got rave reviews.
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    WHITE GAZPACHO (Ajo Blanco)

    • 2 cloves garlic, sliced
    • 2 Granny Smith apples, peeled, cored, and chopped
    • 2 cups green grapes, halved
    • 2 cups raw, unsalted cashews soaked overnight in good water
    • 1 cup raw cashew cream
    • Himalayan salt to taste (I used 1/2 teaspoon)
    • 1/2 cup cold pressed virgin olive oil
    • 3 Tablespoons apple cider vinegar

    Whirl together in a high-speed blender.

    Toppings: chopped cilantro, raw cashews, hemp seeds, sunflower seeds

    Enjoy

    Makes 4 servings

    This will last about 2 days in the fridge.