Kids LOVE Fruits ... and Veggies too!

They really do! With their young untainted taste buds, they quickly develop a fascination with the textures, sensations, and flavors in a variety of veggies. The key is to introduce them early! Veggies and Fruits can be crunchy, squishy, slimy, wiggly, sweet, sour, and always nutritious!

*Start early! It might sound funny, but I add "sprinkles of joy" (soy lecithin granules, flax meal, or wheat germ) to some of the kids meals. And my toddler twins call colorful bell peppers "God's Candy" because they are so sweet. When they ask for "candy," they are asking for Red Bell Pepper slices!

*It's easy to get creative when you add a healthy dip! Try celery sticks in homemade walnut or cashew butter or sliced raw zucchini in marinara. Finger Foods are always a big hit with little ones.

*Toddler moms: make a blindfold game of "guess the veggie stick" and ask them to describe the textures and tastes!

*Pack healthy snacks in your school aged kids' eco-lunch tote!

*Picky eaters? Parents have to get creative sometimes! Add spinach to any baked breads, muffins, or cookies. Add soy lecithin, soy protein powder, or wheat germ to pancakes, cereals, milkshakes, or rice!

In this society, too many children are exposed early to sugar, refined carbohydrates, processed meats, and fast food! It's no wonder many children develop a dislike of vegetables! It is never too late to start, so please give your kids a chance at a well-balanced, healthy life and eliminate the dislike and fear of vegetables. Remember, most importantly, never force a child to eat something they don't like. Give them time, and be persistent, not forceful. Lead by example, savor a carrot or other veggie in front of a child and watch their fascination and curiosity. They will be thinking "hmmm, i wonder what that tastes like!!"

Have fun with your kids and make veggies FUN!

Give yourself an Immune Boost!

It is officially Flu season, and although most of us will be unaffected by the H1N1 virus, some of us may still catch Seasonal Influenza. Now is the time to support our fighting immune cells working over time during the colder months. There are natural ways to help shorten the course of a viral infection or bacterial infection in our bodies. *NOTE: No advice herein should replace the advice of a physician; every body is different and any symptoms should be assessed by a medical doctor.

"There is no substitute for Clinical Judgement." -Dr Anne Schuchat CDC Director of National Center for Immunization and Respiratory Diseases

Think of your immune system as an extremely intricate, intelligent, and efficient defense system. Let's helps strengthen it and give our bodies a fighting chance!

• Moderate Exercise: Besides boosting the production of macrophages, exercise also helps release hormones and endorphins which increase circulation and reduce cortisol and other free radicals caused by stress. Regular, consistent exercise contributes to proper immune function. But be careful, over-working your body can have the opposite effect and slightly lower our immunity.
• Fluids: The immune response involves millions of cells, tissues, and organs communicating and working together to fight off invading Antigens. Drinking plenty of water and fluids guarantees that these cells can function properly--We need hydration at the cellular level! Dehydration is also a very serious complication that can cause rapid decline especially in children and the elderly already suffering from the flu or bacterial infection. Stay Hydrated!
• Nutrition: Eating well and getting our nutrients from our food is key! Nutrients from food are easily assimilated by our bodies; but taking a vitamin supplement if you have a busy lifestyle is also recommended. Here is a list of foods/nutrients that help boost immunity:
  
  

-Vitamin C: Think outside the Orange this season, and also
reach for the tropical fruits like guava, mango and papaya, berries, as well as
leafy greens. Vitamin C is a powerful antioxidant and immune-boosting vitamin,
but we have to ingest a continuous supply throughout the day as it is water
soluble and excretes through the urine.

-Carotenoids: Another group of
infection-fighting antioxidants is alpha, beta, and gamma carotene which our
bodies convert into Vitamin A/retinol. These are fat soluble provitamins and care must
be taken to avoid an overdose. Carrots, spinach, bell peppers, apricots, sweet
potatoes and other yummy veggies contain carotenoids.

-Vitamin E: A fat-soluble antioxidant in the "Top-Three,"
Vitamin E, or tocopherol, also helps boost our immune cells
and is just as important as Vitamin C! Vitamin E is stored in our bodies, so if
you eat enough Vitamin E through your diet, a supplement may not be necessary.
Find Vitamin E in spinach, leafy greens, asparagus, olives, seeds, nuts, and
oils.

-Garlic: My favorite way to add flavor and fighting power to
a dish! Think of it as muscles for your immune cells. Garlic is a heart-friendly
natural antibiotic and antioxidant. Whether you roast it, sauté it, or eat it raw,
Garlic is a must during cold season!

-Bioflavonoids: Phytonutrients help protect
our immune cells from environmental agents, pollutants, and debris like a
protective shield. Phytonutrients can be found in a wide variety
of fruits and vegetables. Make sure to eat a wide range of colors for the most
nutrients throughout the day.

-Selenium: Selenium is essential to good health and proper
immune function! Selenium binds to proteins to make selenoproteins, powerful antioxidant enzymes.
Plant foods are the number once source of selenium: Brazil nuts, mushrooms,
asparagus, spinach and many other fruits and veggies contain selenium.

-Omega-3 Fatty Acids: A daily dose of flax oil could help
boost your phagocytes (white blood cells that eat up invaders). Adding flax meal
to baked goods or morning oatmeal can help supply the Omega 3's our bodies need.

-Zinc: Getting plenty of Zinc also helps production of
helper T cells! Beans are rich in Zinc, as well as many Fall veggies like
gourds, pumpkin/pumpkin seeds, and squash.

Many wholesome foods are naturally rich in all of these nutrients! Although
there are dangers associated with overdosing on some minerals and fat-soluble
vitamins, remember that it is VERY difficult if not impossible to overdose on
vitamins you eat in your food! If you're otherwise healthy and eat well, you may
not need a multi-vitamin at all!

• Preventative Measures: Routine hand-washing is especially important in children, who may come in direct contact with harmful bacteria or viruses. Thorough washing with warm soapy water will help reduce risk of transferring those microbes to their mouths, eyes, or noses. Covering a cough or sneeze is also very important to stop the spreading of germs to those we love.
• Alternative "Cures": Now is not the time to fall for Internet Scams regarding our health. Please be careful what you read and go directly to authoritative sources on these serious issues. The FDA has been investigating serious fraudulent sites claiming to have "natural" or "alternative" cures. I would personally never trust fly-by-night websites selling some new product!
  

Although it is not scientifically proven that lifestyle changes can significantly improve your very complex immune system, I believe the mind and body are extremely powerful! The whole body organism requires balance and harmony along with nutrients and exercise to function optimally. Decreasing stress, eating well, exercising and practicing preventative measures will definitely improve your odds of fighting off an infection this season.

Stay Healthy! Stay informed! And Eat a Rainbow of Colors Each Day!

Traditional Recipes Easily Vegan-ized!

Think you can't live without your traditional homestyle meals? As the weather begins to cool down and we layer on the clothes, let's not layer on the FAT with all the Holiday foods! I've put a healthy spin on dishes we all love!
Here is a list of recipes I will vegan-ize in my Vegan Cooking Classes this Fall! **I know I missed a lot of great ones, so leave me a comment with your favorite dish!**



Breakfast:
-Eggs Benedict
-Eggs Florentine
-Egg Scramble
-Cafe Latte
-Pumpkin Muffins



Lunch/Snacks:
-Wraps
-Sandwiches
-Cream Soups (Broccoli/Squash)
-Salad Dressings
-Mac 'n Cheez
-Quesadillas
-Stuffed Mushrooms

-Cookies
-Cupcakes
-Ice Cream


Dinner
-Spaghetti & 'Meat'balls
-Lasagna
-Stir-fry
-'Beef' Stew


Ethnic:
-Lumpia/Egg Rolls
-Chorizo
-'Chicken' Curry
-Hummus
-'Pollo' con Mole
-Arroz con 'Pollo'
-Fajitas
-Paella
-Frijoles Refritos
-Sushi
-Udon
-Yakisoba
-Stir fry


...And so many more!


Fill out my contact form to register for classes! Be a semi-homemade vegan vixen! Ladies, we can make our meat loving men switch to healthier eating at least a few times a week! Lower your cholesterol, stabilize blood pressure, naturally achieve a healthy weight, radiate with a healthy glow, and WOW all your dinner party guests this season!


Leave a comment here if you have a recipe suggestion and I will do my best to "vegan-ize" it! My first class will be the Asian-inspired class! Look for my November Newsletter/Calendar in the next few weeks!

How about a PREVENTION AWARENESS MONTH?

This month, we find Pink Ribbons everywhere--from the grocery store to the football field. October is Breast Cancer Awareness Month, dedicated to promoting awareness and dialogue on the disease that is becoming easier to detect and treat.




With all this talk about our Healthcare System, I propose we all do our part to educate ourselves on the BEST form of Healthcare. It is called PREVENTION. We must all take responsibility for our bodies, and educate our children on eating well, exercising, and how to practice healthy living! In addition to the preventable communicable diseases, such as Hepatitis and Polio, this is a list of major diseases which are also preventable in most cases:

• Cancer



• Atherosclerosis (thinning of arterial walls due to buildup of plaque resulting in High Blood Pressure)



• Obesity



• Diabetes



• Diseases associated with Nutritional Deficiencies or overload (Scurvy, Rickets, Osteoporosis)



• Mental Disorders



• Osteoporosis



• Macular Degeneration



• Coronary Heart Disease
  

There are simple ways to Prevent health problems and diseases. Here are some of my Prevention Tips:

1. Take control of your lives. Welcome "change" into your life--try not to place a political partisan label on your Health! Quitting Smoking, Controlling your food-portions, Eating more fruits and vegetables, Drinking more filtered water, and Exercising regularly are just a few places to start.



2. Read labels and question everything. Don't trust Buzz Words like "Natural," "Healthy," "Wholesome," unless you actually read the label. For example, Cocaine is "Natural" and is not exactly good for you! And what is "healthy" for some, may not be "healthy" to a Diabetic or someone with Celiac disease. Decide for yourself whether a package of food is "Wholesome" or not by reading the ingredients. My rule is: the less handling or processing a food item has seen before reaching my plate, the better!



3. Stop in to see your doctor once a year! There are millions of cancer patients who are now healthy, thanks to a regular screening.



4. Identify unhealthy habits in your life and quit cold turkey. Overeating, drinking too much, lack of sleep, smoking, or even negative thoughts can decrease our immunity to certain ailments!



5. If a former meat lover like me can go Vegan overnight and never look back: anyone can go Vegan once or twice a week! Meat and Seafood just isn't the same as it used to be, so go Green in the kitchen--try it out! Benefits I have seen since becoming Vegan: glowing skin, improved digestive system, stable blood pressure and cholesterol levels, improved body image, mental clarity, and more positive view on life.



6. Analyze everything in your home for carcinogens! Do you cook on nonstick cookware, do you spray pesticides around your children or garden, do you microwave plastics, do you eat non-organic soft fruits and vegetables? (See http://karinnaz.blogspot.com/2009/07/shopping-green.html and my Eco Savvy post for more info!)

Prevention is key! It is never too late to start turning back the clock and reversing damage we've already done.

Sign up for my newsletter to receive some of my favorite Anti-Cancer Recipes this month!

Living Consciously

Each day is an opportunity for renewal and the beginning of a fresh start. As we move through our busy daily schedules, let's turn off the auto-pilot switch and start living consciously. Many of us look for ways to cleanse our bodies, yet what we also need is a cleanse for our minds and old habits. Taking charge of our thoughts, priorities, and intentions each day is a great way to start to cleanse out that which has been holding us back.

Simple Ways to Clear your Mind and Improve your Day:

*Breathing--practice deep mindful breathing each morning while you stretch and think of your successful day ahead. Inhale happy thoughts, Exhale and let go of any disturbing thoughts. See yourself smiling and inspired all day!

*Radiate Positive Energy--make a conscious effort to radiate only positivity throughout the day. It will be reflected on you exponentially! Smile!

*Eating--make each meal an experience! Question where your food came from, and make sure you are comfortable with the answer. Know that the nutrients you consume will become you!

*Environment--whether it is your workspace or your home, when you de-clutter you remove stagnant energy which can cloud your mind.

*Exercise--no matter how busy we are, we all have time for our bodies. It can be as simple as taking the stairs rather than the elevator (this saves energy as well!). It can be as simple as parking at the end of the lot and walking a few steps further, breathing rythmically, dancing!

*Change begins within us--if you want to see improvements to your health, your business, your social contacts, your interactions, or your family the change must begin with you.

*When you start to Live Consciously, things fall into place for you. You live with Purpose and the Universe brings you everything you need.



I'm pleased to see a new type of renaissance emerging in our society. The rebirth of a caring, compassionate energy among people.

As our bodies continue to evolve, will you be among the Fittest to Survive?

Green Your Shopping Routine

Mission Possible: you can find just about anything you need to make a healthy transition in your life right in your local grocery store! To make this point, I headed down to my local Superstore today and found just about everything I usually get at specialty stores like Trader Joe's, Henry's, Whole Foods. Not everyone lives in a metro hub with specialty stores on every corner, nor does every hard-working family have an unlimited budget to spend on organic foods and snacks in tiny hand-wrapped, hand-stamped containers. Thankfully, the green awareness is spreading and some high-quality products are now available in almost every store.




A Quick Disclaimer is appropriate so as not to mislead anyone with the surprising fact that the specialty items we Vegans shop for are pricier than their Genetically-modified, processed cousins. For example, Vegenaise may cost 3 to 4 dollars more than regular Mayo; Earth Balance Vegan Butter may cost a dollar or two more than regular butter; and Soymilk (especially my favorite Silk) comes in smaller packages and costs more than cow's milk. But stop to think of this: not only are we saving money on the cost of meats and animal products --we are also potentially eliminating the cost of all the future healthcare needed for the Heart Disease, Obesity, High Blood Pressure, Heart Attack, Atherosclerosis, Parasites, Breast/Colon/Prostate Cancer, Premature Aging, Arthritis, Osteoporosis and numerous other ailments directly caused by eating High Cholesterol animal products.


Today, my goal was to show my friends that there are no excuses to not shop green! Moms, College students, frugal shoppers, this guide is for you.


I found almost all of these items at my brand new giant supercenter. With the exception of the Vegenaise and So Delicious which I purchase at Henry's or Whole Foods, all other items were found at Wal Mart. I gave myself 20 minutes to shop.


Brand Name Items:

• EnviroKidz Cereals (made with minimal ingredients, no BHA or BHT preservatives, dedicated to preserving wildlife around the world)
• Amy's Frozen Dinners and Organic Soups (Vegan, non-GMO, delicious)
• Amy's Organic Pasta Sauces
• Morningstar Farms Meal Starters (my favorite vegan "ground beef" alternatives)
• Morningstar Farms Chik'n Strips
• Boca Burgers
• Bob's Red Mill grains (including Quinoa, Brown Rice, Wheat Flour)
• Knudsen Organic Juices
• Greenworks enviro-friendly cleaners
• Scotch Brite Bamboo cleaning cloths
• Scotch Brite Green Sponges
• White Cloud Recycled Bathroom Tissue

Other Verde-friendly items I found walking through the aisles:

• Produce (veggies and fruits)
• Whole grain organic breads
• Whole grain organic pastas
• Whole grain crackers, rice cakes
• Dried fruits
• Canned and packaged Beans, Legumes
• Nuts
• Canned Greens and Veggies
• Organic Juices
• Almond Milk
• Rice Milk
• SoyMilk in Kids Boxes
• Eco-friendly cleaning agents
• BPA-free Water bottles and kids cups
• Reusable Canvas shopping totes
• Organic cotton clothing for kids and adults
• Organic Pet Food
• Energy-efficient lightbulbs
• Herbs in the Garden Center
• Recycling Bins at the entrance

And I even found this beauty to decorate my window sill.

There are dozens of ways to make little changes in our daily routines and make a huge impact on the world around us. Make a statement, take a stand each time you shop!

Go Green...and you'll Save Green!

More Verde Tips to come!