Confessions of Impulsive Eating

Sometimes maintaining weight is the greatest success a person can have. If you've struggled with your weight throughout your life like I have, you know that reaching your goal and staying near it can be the most rewarding experience.

After yo-yo dieting throughout my childhood, I didn't know how important it was to simply maintain weight. Loosing weight was my only focus, and gaining it was my continual battle.

When I was about 20 yrs old I lost over 40 lbs by starving myself and overexercising. Surprise, surprise, I gained much of it back. Fortunately I was about 22 when I learned the importance of eating real food and small balanced meals. When I began to do this, I didn't lose a bunch of weight, but I maintained the weight I was...a feat that I under-appreciated at the time (I just wanted to be skinny).

Exercise and healthy eating were my hobbies, and over time I became more lean, I felt good in my clothes, and the weight became secondary. I maintained a healthy weight for a long time, and I was in the best shape of my life when I got pregnant. Although losing the baby weight took longer than I wanted (about 13 months), I still lost it all and then some.

Here is my confession: I've gained 15 pounds in the past 3 weeks. (It looks a lot less here than it does on the scale--or my waist).

As a mom, I was not prepared to make the time to think through my meals, exercise 6 days a week, and pay attention to everything that enters my mouth. I find myself eating impulsively, consuming crackers, bars, left-over lunches, and toast.

I'm tired, and it's easy. But I have taken the easy path for a few too many months! I am making a commitment to myself, my family, and my skinny jeans to meal plan, exercise every day, and cut out the empty calories.

Look for my healthy, easy meal solutions here over the next few weeks.

What inspires you?

Aside from health, comfort is what inspires me in the winter. I want comfort foods that are warm, full of flavor, and make plenty of left-overs. Tonight, I thought I was going to make my version of Pad Thai for dinner. I even started marinating the tofu, chopping the onions, and formulating the rest of the dish in my head. But that's not what happened. Nope, we had Italian instead.

I'm still marveling over this huge leap from one culinary staple to another, but I saw it unfold before my eyes and I just had to go with the flow. Oh, and it was so worth it. The delicious, healthy casserole that emerged from my waning inspiration was loved by all and hailed as "glorious" by my husband.

Here's what I did:

I sauteed 1 chopped yellow onion in olive oil, then after about 5 min added chopped garlic and chopped artichoke hearts (canned in water). Then I added chopped Kale, garlic salt, and dried basil, thyme, and sage. After the Kale wilted, I removed the heat and crumbled a whole block of firm tofu in the skillet and mixed it together.

While this was happening, I boiled "rice spirals" by De Boles. I used these not because we're gluten sensitive, but because I think that too much wheat is never a good thing. These noodles are nothing like what you'd get in an Asian dish, and have all the flavor of traditional Italian pasta.

When the pasta was finished, I mixed the veggie/tofu mixture and the noodles in a casserole dish. Then I Mixed in some crumbled Chevre, olive oil, garlic salt, and Italian seasoning. Mm, then I sprinkled some grated Mozzarella on the top. I baked this at 350 for 10 min and then I broiled it for about 5 more minutes. Below you will find a picture of the "glorious" masterpiece that was fully inspired by this very cold winter weather.

Simply Seasonal

I was offered watermelon yesterday, and then today Mylah whined for grapes while shopping at Whole foods. Maybe you think I'm crazy for thinking that's crazy, but watermelon and grapes in the middle of January in Colorado are just WRONG on so many levels. Watermelon season is July. Grape season is autumn (not so bad), but these "whole foods" grapes were conventional from Chili.

This reminds me of when I was pregnant and had asked my husband to go by the store to get some fruit, and he came home with apples...it was June. June is the best fruit season of the year. You don't buy a fall fruit when the abundance of June is all around--berries, plums, apricots, peaches, etc are what I expected to see.

Why would this matter?

1.) Food grows best under certain environmental conditions, and your body burns those foods best under those SAME conditions. 2.) The food that's in season provides your body with minerals and nutrients that you need during that season. 4.) Seasonal food is cheaper because it's currently growing in abundance. 3.) Food that grows in Chili ought to be eaten be those people living in Chili...where it's "always summer."

Instead of giving Mylah grapes, I washed off a lovely red pear for her to nosh on (from Washington, but hey some concessions must be made).

The truth is, ever since leaving California I have found it increasingly difficult to eat seasonal, local food. Winter gardens are sparse here, and even Summer gardens leave a lot to be desired. Regardless, this is an issue that is close to my heart, and I hope to pass this way of eating onto my daughter...and my husband.

Do you Love Food?

While cooking in my kitchen moments ago, I had an epiphany: I am a food geek. I love watching people cook on TV, I really enjoy reading cookbooks, I think it is so fun to peruse cooking stores, and I'd rather cook then go out to eat (any day of the week). Chances are, if you're reading this, you are a Food Geek, too (or on the quick path to becoming one). I use this term with the utmost reverence and love, because food is everything. It's nurturing. It's health. It's medicine. It's illness prevention. It's grounding. It's uplifting. It's growth. It's awareness. It's life. It's pure energy that feeds your brain, your body, and your soul.

I LOVE FOOD!

With that said, I have got to share with you a recipe I've been cooking all fall and winter: Pumpkin Bread. I know, it does not sound like rocket science, and I certainly am not the first person to cook such a wonderful, nurturing "staff of life." (I swear, this is a synonym for bread. I just looked it up. Here's the link if you don't believe me:http://www.synonyms.net/synonym/bread).

It's typical of a home cook to not write down recipes. Even though my good friends always ask/tell me to, I get so caught up on the creative process that I just do what feels organic (Hence, the term "glob" used several times in my previous post). However, because this pumpkin bread has been so consistently spectacular, today I measured.

Here is how it goes:

2c whole grain spelt flour

1/2 t salt

1/2 t baking powder

1/2 t baking soda

1/2 t nutmeg

1 t cinnamon

1 can pumpkin puree (yep, I use the WHOLE thing)

2 T Ghee, melted

2 eggs, lightly scrambled

2 T Maple Syrup (grade B)

2 T Black Strap Molasses (So healthy and full of iron)

1/4 c sugar (Add more sugar or don't add any; it's up to you)

1/2 t vanilla extract

Mix the dry, mix the wet, then mix together. Here at altitude, they take about 25 minutes to bake at 350 if I use a muffin tin. Otherwise, in a bread pan, they may take well up to 50-60 min.

Wholesome, delicious, life-giving bread. Pumpkins are full of beta-carotene, potassium, zinc, and fiber. I eat these with a peaceful mind, because they truly are a food geek's dream.

A New Year...2011

Making a commitment or resolution for the New Year is common. It's a ritual. It's an empowered decision. It's typically centered on a healthy lifestyle. It's an important moment of conscious living, even if it is a bit clichéd (and only if it does happen once a year).

The concept of a commitment to health is one that I wish people would make on a daily basis, on an hourly basis, or even on a moment-to-moment basis. This is a wish I have for you, as it is a wish I have for me. Maybe this should be the resolution for the New Year: To live consciously and make healthful decisions throughout each moment of every day. Except when you don't, because sometimes you won't (to steal a wonderful phrase from Dr Sues' "Oh, the places you will go"). In which case, love yourself more in those moments than you ever knew possible...because that's what you're really craving. Right?

I write this now as I sit here feeling the aftermath of the Holidays. Since the gluttony has hit the fan, so to speak, I am ravenous. Hungry. All of the time. For everything. Even when I'm not hungry at all. Yuck (Love self. Love self. Love self.)

Anyways, some people are doing cleanses and detoxes. Some people have given up sugar or alcohol or carbs. I, however, have chosen to give up nothing. I am adding MORE abundance into my diet. Does that even make sense? Let's see: I'm adding in more balanced meals. More tea. More protein. More creative cooking. More sitting down and eating. More joy of food. More breathing when I'm anxious. More noticing when I'm restless. More rest when I'm tired. And more luxury...whenever I feel like it.

On that note, I'm going to share with my secret for something that I think is so luxurious, so indulgent, and SO MUCH FUN: Fondue.

This is what I do for Fondue three ways:

The protein:

We make a meat fondue with Ahi Tuna, Salmon, and/or chicken by making a lovely broth with stock, garlic, ginger, white wine, and lemon slices. Cut the meat up into cubes, and then dip it in one of the five creative dips that I love, or some of your own.

Miso Dip:

A glob of miso paste, grated fresh ginger, 1 T of Tamari, 1-2 T of Honey, and mix together.

Tahini Dip:

A glob of sesame tahini, grated fresh garlic, 1 T honey, sesame seeds (or Gosomai), lemon juice, and mix together.

Honey Mustard:

A glob of grainy German mustard and a glob of local, unrefined honey. Mix...yummy!

Wasabi mayo:

A glob of grapeseed veganaise and some wasabi powder. Mix together.

Tzatziki inspired delisciousness:

A glob of whole fat yogurt, lemon juice, fresh grated garlic, dried dill weed, and mix together.

And then we make CHEESE FONDUE!

A little olive oil, fresh chopped garlic, feta, ricotta, and spinach. Cook, and dip lightly steamed broccoli or cauliflower in it...or a rustic spelt round if your lucky enough to have one at your health food store.

And then we finish this luxuriant meal with CHOCOLATE fondue!

I put some vegan chocolate chips in a microwave safe bowl with some soy milk. Microwave for about 30 sec. Stir and then see if you need to heat it up for another 20 sec. Do this until it is gorgeous and creamy. I dip candied ginger, Barbara's animal crackers, fruit, and nuts in this lovely mixture.

Yummy!!!!!

Where you are is where you are

I've been thinking a lot lately about my weight. Mostly because I really like where I'm at. And when I like where I'm at, I worry about going back to where I was.

Let me explain. When I was about 19 years old, I weighed the same amount that I did when I was 42 weeks pregnant (my little one was 2 weeks past due). That's almost 50 lbs more than I weigh right now. When I began to eat healthy and get in shape as a teenager, I was constantly afraid of gaining weight and going back to my old ways. As most of us know, it is WAY easier to put weight on than it is to take it off. But after more than 10 years of healthy eating and living, I didn't gain weight back, I stayed in shape, and I maintained my health. Despite this fact, when I saw the scale read the exact same number it had at the hieght of my obesity, I was afraid it would never come off. And it didn't help any that when I left the hospital I only weighed 10 lbs less than I did when I arrived (and my baby was 8 lbs).

Although it took me 13 months to reach my weight goal, and 15 months to surpass it, I still worry that I'll regress. But that's kind of rediculous. Right? Because where I'm at right now is where I'm at right now. I might as well enjoy it.

When I was overweight or losing weight, I came to a place within myself where I could fully accept myself as I was, and I believe this is why I lost weight so easily. In psychological terms, we call this "The Paradox of Change." The more you resist something, the more energy you give it. If you resist your body's weight, you give power to being overweight. Therefore, in order to change something about yourself, you need to first fully accept it. Love it, even. And then, and only then, can you move forward into a greater sense of self and a fuller experience of change.

So, here I am, and here you are. Your body hears all of your thoughts, and responds accordingly. So be loving to your body, feed it words of acceptance and kindness.

While I hope this blog helps you, I really think I needed a little reminder. "Body, thank you for all you do for me. I love you!"

Indulge your cravings...in a healthful way

When I met my husband and discovered that he, too, was an A blood type, I had to get really creative to keep him interested in eating the way I do. Before Stephen, I could eat brown rice, vegies and tofu every night of the week and be perfectly content. This is because food became about being healthy, not about indulging.
Stephen, on the other hand, has always been fit and lean, and he really enjoyed a delicious "naughty" meal, but he wanted to eat more healthfully.

Although we are no strangers to brown rice, vegies and tofu, I now make more elaborate healthy meals. One such meal was made last night, and my husband and my daughter were euphoric with the outcome. I made pizza.

I have a bread machine, so I just put in 1 1/3 cups water, 4 cups of whole grain spelt flour, 1 t honey, 2 t salt, 2 T olive oil, and active yeast, set my machine to 2 lb pizza, and my dough is finished in about 1 hour and 40 min. That's the easy part. The challenging part comes when I start to make all of my toppings and get my dough ready.

I shape my pizzas and then pre-cook them for about 15 min at 350.

Then I make my toppings. I sauteed onions in oil and salt for about 20 min. Then in a separate pan, I sautee zuccinni and mushrooms. And then in another pan, I steam the chard, then drain out all of the liquid in a collondar. Then in another pan (actually, I take each thing out and place it in a bowl and use the same pan over and over again) I cook the tofu. Since tofu has so much water, I've been cooking it without any fat. I simply squeez it out over the sink, and then crumble it in the pan over med heat. I brown it and season it with garlic salt, and then set aside.

Last night, I used my previously made pesto that I had in the freezer (recipe is under "A party in your mouth" and is low fat and very nutritious), and some fresh basil that I had just picked from the farm.

Once my pizzas were pre-cooked, I brushed on the pesto, spread out the veggies and tofu, and then crumbled on a little bit of goat feta. My husband added grated mozzerella to his. I made 3 pizzas with this recipe: a mini one for Mylah, a cheesy one for Stephen, and a low calorie one for me. I cooked them at 400 degrees for about 15 min.

It is so much work and a lot of clean up, but I always feel that the effort is well worth it. We are able to indulge in a delicious, healthy meal that tasts "naughty" but is totally good for us. Best of all, we don't get that bloated, icky feeling like one gets after eating conventional pizza. This was Mylah's first time eating pizza, and I think she discovered her favorite way to eat tofu.

Tofu, tofu, tofu

Tofu has gotten a bad reputation as of late, and I have to admit that it makes me a bit sad. It's true that if you buy soy products that are not organic, there is a 99% chance that it is genetically modified. It is also true that a lot of our soy products come from China, which has a whole set of concerns that come along with that. It is also true that tofu is processed; Edamame holds all of the fiber and nutrients from it's original state, and it is much more of a whole food. There's also a bunch of talk about the estrogen in soy, but "Whatever" is all I have to say about that. So, buy organic, buy American, and don't eat it for every meal.

I love tofu pan fried, raw, baked, and BBQ'd. I love it in burrotos, in asian food, and in casserole. But my favorite way to eat tofu is in a scramble.

About 14 years ago, when I wanted to make tofu scramble I would buy the seasoning packet from the Sacramento Natural Foods Co-op, follow the instructions, and end up with something edible but certainly not delicious. Then in 2003, I came up with the BEST tofu scramble recipe ever. It ended up in my cook book, and it became my go-to dish when I served brunch for friends and family. Then, I grew tired of it, and I hadn't made it for years, unless my husband specifically requested it for his birthday breakfast(it's one of his favorites).

Last week, however, we came home from a long day out right around Mylah's dinner time. I knew I would be making vegie sushi rolls for Stephen and I, but I had to come up with something nutritious and delicious for Mylah to eat. Before I knew it, I was making tofu scramble. For those of you who have seen or cooked the recipe from my book, it can be daunting and take a long time when you're new at it. However, when you make it a few times, it can become like second nature.

This is REALLY delicious. Make it, and you will turn the tofu snobs into true believers...I promise.

TOFU SCRAMBLE (NEW AND IMPROVED RECIPE)
1 box of tofu, firm
2 T tamari or soy saouce
2 T tahini
2 T sesame seeds (I use Gosomai--yummy!)
1 T olive oil
1/2 yellow onion, chopped
salt
garlic
3-4 mushrooms, chopped
2 carrots, chopped
1/2 zuccini, chopped
1 cup of spinach/chard/kale, chopped

Squeez out the excess liquid from the tofu over the sink. Then in a large bowl, crumble the tofu into small peices. Pur tamari over tofu and mix. Then add Tahini and sesame seeds (both are essential for the delicious flavor). Set aside.

In a large skillet, heat oild and then add onions. Sprinkle with sea salt and cook until translucent, about 5 min. Then ad garlic, carrots, and mushrooms. Cook until the mushrooms are moist, about 5-7 min. Add zuccini and greens, mix in and then remove from heat.

Add the vegetable mixture to the tofu mixture. You can put this in the fridge for later, or cook up individual portions as you wish. To cook, heat 1 T of oil over med heat, when hot add the tofu scramble. Press down with a spatula, and then do not move for a few minutes. When the bottom is crisp, flip over and cook for an additional 2-3 minutes.

I used to add egg and cheese to this, but it really doesn't need it. Mylah loves it, my husband says it taste's "naughty" (the ultimate compliment), and I can eat it raw just as it is.

I really hope you try this one because I know you'll love it!

Eat for your Heart

It's been a while since I last blogged about food. In the time since I last posted, I lost all of my post baby weight (plus 3 lbs extra--YAY for me!!), my father-in-law had a quadruple bipass (and there were 3 clogged arteries that went unfix), and my baby has grown into a toddler. All of these things matter to me when it comes to eating well for heart health.

If you've read Live Right for your Type, you know that the A blood type has a higher basal level of cortisol (the stress hormone) than other blood types. This means that managing our stress is vital for our hearts, and one of the most luxurious ways to do this is by eating healthy food because unhealthy food is a HUGE stress on your body.

I used to believe that I had to be hungry to be my ideal weight, and starving all of the time was a major stress on my body. I suffered many consequences for eating too little. Increased anxiety, missed periods, and a slowed down metabolism were just some of my symptoms--not to mention that my heart was so sad about starving to be thin. I now know that I can eat as much as I want as long as there are plenty of vegies present, I include a healthy fat, my carbohydrate is unrefined, and my protien comes from a vegetable source. When I make a meal that includes all four of these food groups, my heart is exhuberant with joy.

My father-in-law believed, like so many other Americans, that because his biomarkers for cholesterol and blood pressure were being managed by medication and in normal range, that he could eat whatever he wanted and his heart would be fine. Hydrogonated fats, refined carbs, imitation sweetners, high saturated fats etc. were all part of his diet. Honestly, they probably will continue to be (FYI: he is an A). The fact is that for every 65 people who take meds for cholesterol, only 1 heart attack is prevented. People who rely on these medications may see the numbers they want from their blood work, but heart problems will likely still be an issue.

As for my little toddler, well she LOVES food. She knows the SEE sign for food, she knows that there are always snacks in the diaper bag, and she runs to it when her blood sugar is low, and best of all...she loves broccoli and tofu as much as I do. I get so much joy from nourishing her little body with the best food available, and her daddy loves it, too. The heart of our family really revolves around the "eating" table (dinner is, like, the 8th meal we eat in a day, so it's much more than a dinner table).

RECIPES THAT ARE GOOD FOR YOUR HEART:

BEANS WITH VEGIES
1 cup of beans (either canned or soaked and cooked)
1 T olive oil
1 yellow onion, chopped
1/4 T cumin
1/4 T paprika
1/4 T garlic (either fresh or dried)
salt to taste
2 carrots, sliced
1 bunch of chard, sliced

Heat oil over medium heat. Add onions, and cook until translucent. Add cumin, paprika, garlic, and salt. Stir in, then add carrots. Cook for a few minutes, and then add chard and beans with some reserved liquid. Let this cook for about 10 minutes so all of the flavors can marry.

Serve with a rice tortilla and guacamole. Yummy!


CURRIED SPLIT PEAS
1 T olive oil
1 yellow onion, chopped
1/2 T salt
1/2 T curry powder
1/4 t turmeric (optional)
1 T garlic (either fresh or dried)
2 carrots, chopped
1 cup of crimini mushrooms, chopped
1-2 cups dried split peas
3-4 cups of veggie stock

1 package of ezekiel pitas, cut into triangles
1-2 T olive oil
garlic salt

In a large stock pot, heat oil and then add onion. Cook until translucent, and then add salt, curry, turmeric, carrots, and mushrooms. Stir together, and cook until mushrooms are soft and moist. Add split peas and stock, then cook for about 45 min.

In the mean time, prepare your pitas by brushing them with oil and sprinkling garlic salt on them. Place them in a 350 degree onion for about 10 minutes. Checking on them and turning them as needed.

Dip the pitas into the think split pea mixture and enjoy!

CHERRIES WITH DARK CHOCOLATE
So I came upon this recipe when I was desparate for a low-calorie, healthy dessert. We have a bag of organic, frozed red cherries in our fridge most of the time. I took about 1/2 cup of frozen cherries, defrosted them in the microwave for about 20 seconds, and then put about 2 T of dark chocolate chips on them. YUMMY! It's better than melting the chocolate, and it's way better than cherry garcia ice cream. Try this one out!

How much to eat?

After my last post, there was a question about how much of each food group one should eat. For a balanced meal, it's important to never eat a protien alone and never eat a carbohydrate alone.

Here is the breakdown:
Protein consumption
In general, you should eat a minimum of 1.0 to 1.25 grams of protein for every kilogram you weigh per day.

To Calculate: Divide your weight in pounds by 2.2. This is your weight in kilograms. Then multiply your weight in kilograms first by 1.0 then by 1.25. This is your minimum range. Next divide each amount of protein in grams by 7 to obtain ounces of protein you should eat each day.

Example of a person who weighs 150 pounds:
First find weight in kg:
150/2.2=68.2
Multiply weight to find range
68.2 x 1.0=68.2
68.2 x 1.25=85.25
Divide range by 7 to find range in ounces
68.2/7=9.8
85.25/7=12
Therefore, a person who weighs 150 pounds should eat 10 to 12 ounces of protein per day. If this person is an "A" eating 5 times a day, he or she should eat 3 ounces per meal and 1 ½ ounces per snack.

Fat consumption
Limit or avoid saturated fats
Avoid trans fat (hydrogenated or partially hydrogenated fats)
Eat small amount of healthy fats in every meal

Carbohydrate consumption
If you’re trying to loose weight, 25 grams of carbs 3 times/day and 15 grams 2 day.
Otherwise, 35 to 40 grams per meal, with no more than 15 grams per snack.

Leafy green veggies:
Eat as many veggies as you like, and if they are not a “starchy” vegetable you do not need to count them as part of your carb consumption. Remember that the more vibrant the color of your vegetable, the more nutrients it contains that bring health to your body.

Food Groups

The new show "Food Revolution" is one of my favorites. Jamie Oliver is trying to change the way Americans eat by teaching them about real food. As he is treading up stream, he's discovered that Americans still believe that the food pyramid is a correct guideline for a balanced diet. Ugh, what a total disaster!

Several years ago, when I first read "The Schwarzbien Principle" (link to the website on the right of this page), I was taken aback by the food square she presented in the book because it went against everything I had been taught. However, as I shifting my thinking about balanced eating, I changed the way I ate and my metabolism changed as well.

"How many food groups are there?" you ask. Four. That's right, there are only four food groups you need to incoorporate into your daily meals and snacks in order to be truly healthy. The food pyramid's imbalanced representation of carbohydrates has made Americans fat. Here are the four groups:

1.) Protien--Sources include animal, dairy, nuts, beans, and legumes.
2.) Carbohydrates--Healthy sources include whole grains (spelt, amaranth, kamut, brown rice, sprouted wheat, etc.), starchy vegetables (artichokes, some squash, potatoes, cooked carrots, beets, corn, etc.), fruit, and beans/legums.
3.) Leafy green vegetables--Sources include non-starchy vegetables like broccoli, kale, chard, lettuce, etc.
4.) Fat--Healthy sources include olive oil, avocado, dairy, nuts, etc.

If you make sure that all of these food groups are present on your plate, you will feel more balanced and healthy. For an A blood type, a meal may be 1/2 cup of beans, 1/4 of an avocado and a bunch of vegetables all wraped up in a brown rice tortillia. Yummy!

Growing Healthy Kids

Even if you don't have kids, you'll want to scroll down to the bottom of this post for my moist, delicious turkey burger recipe. But if you do have kids, it's important to acknowledge that feeding children natural, whole foods is just as important as ensuring your children's safety, teaching your children about responsibility, and affectionately loving your children. With each healthy food choice you provide your child, you really are setting a foundation for vitality, focused attention, and wellness.

The first order of buisness is to acknowledge that fast food, doughnuts, and pizza are food imposters made of highly processed, un-natural matter that should only be eaten in desparate circumstances, if at all. I know that some children are just picky and don't like vegetables from the get-go; however, as a parent you can accomodate picky palettes with healthful substitutes and clever disguises. I pride myself on being able to make any unhealthy food in a healthful way, so if you have any requests please comment to this post and I'll try to help. My 11 month old daughter will eat any healthy food I present to her, but some days she doesn't want to eat some of the options I provide to her. Even so, the next day I try again. If you don't present healthful choices to your child, he/she will never be able to choose it--so put it on their plate at every meal. I have been so surprized at the healthy food my baby will eat, so don't set mental limits on your child's preferences.

If you know your child is a blood type A, you need to always be prepared for a food melt-down. We A's need to eat every few hours, so always have a PBJ, yogurt, or some power snack handy when you're out and about. Also, watch the clock and give your child the food before you notice a downward spiral. This will help prevent the inevitable crash that is coming.

If you're a new parent, do not be intimidated by making "baby food." It is so easy to cook some vegies and puree them. I would mix spinach in with butternut squash (which was in season), puree carrots with tofu, and mash avocado into a silky texture. Be creative and ask other mom's--they are your best support.

Here are some foods that my baby eats. I started her on table food at 8 months old, and she has flourished as a healthy eater. The recipes to some of these dishes will be at the end of this blog.

Foods Mylah Loves to eat:
frozen blueberries, defrosted in the microwave for 15 seconds.
scrambled egg
egg salad
tofu teriyaki
tofu with dill
lentils and brown rice (sometimes I just heat up some cooked lentils and melt some
organic mozzerella in with some garlic salt and Mylah loves it)
beans (any type--I often give her whole pinto beans plain)
avocado (her favorite)
split peas
turkey burger
broccoli flouretts (I just cut off the stems)
sweet peas
pear
plain whole fat yogurt with a little maple syrup
almond butter and fruit preserve on ezekial bread
rice noodles
chard
carrots
apple sauce--unsweetened

TOFU TERIYAKI
1 T olive oil
1/2 tub of tofu, cubed
1/4 cup of teriyaki sauce

Heat oil over medium heat, when oil is hot add tofu. Cook for about 4 minutes on each side. Remove from heat and add sauce. It doesn't get any easier than this, and my baby eats it up with broccoli and avocado on the side.

TURKEY BURGER
1 lb ground natural turkey breast
1 slice of whole grain toast, ground in a food processor
1 organic egg
1/4 cup teriyaki sauce

Mix everything together in a large bowl. Form burgers and either cook them on the grill or heat 1 T of olive oil over medium heat, when hot add burgers, and then cook on the first side until you can see the meat begining to turn a little light/white on the top. Flip the burgers (the cooked side should be browned) and then cook until you see clear juices coming through. A delicious burger that your whole family will LOVE!

Conscious or Compulsive?

I'd like to think I was a conscious eater; however, the truth is that my blood type is not the only thing "Type A" about me. I have a tendency to be very compulsive about many things, including food. I only venture off of the blood type diet a handful of times each year, and each time I am reminded why I don't eat foods that are not compatible with my body. Furthermore, when I'm losing weight, I write down everything I eat before I eat it, and I measure everything I consume.

I often wish that I could simply "listen" to my body, feed my body what it "tells" me it needs, and stop this mild obsession with what I'm eating. Unfortunately, I find that I cannot do this, and the more I try to do this, the more impulsive my relationship with food becomes. Just yesterday I was driving to work with a peanut butter and honey sandwhich (my dinner for the night) sitting in the seat next to me. I wasn't hungry, but I could not stop thinking about that sandwhich. The more I thought about it, the more I wanted it. I picked it up, placed it on my lap, and I thought about it for a few more moments. "Just a few bites," I told myself, and I proceeded to unwrap it and tear off a piece to munch on. I checked in with my stomach and noticed I was full, and then I found myself tearing off another piece.

By the time I got to work, the sandwhich was long gone, and my belly was bloated. "I haven't exceeded my caloric intake for the day, and I won't eat again tonight," I justified. Even though this justification was true, I still felt really bad about my behavior.

Why had I done this? Why didn't I wait? Why did I eat the WHOLE thing?

The only answer I can come up with is because I have been overeating the majority of my life, and it's a feeling I am addicted to. Addiction comes from a Latin word that means "devoted habits," and I am very devoted to the habit of trying to control what I consume, ignoring that attempt, and feeling remoresful in the aftermath. Those of you who have been thin your entire life probably cannot relate; however, if this cycle was not addictive, there would be no weight issue in America.

My favorite psychologist, Boulder's own Christine Caldwell, PhD, has developed a theory about healing addictive cycles like this; she calls it "The Moving Cycle." The idea is that "the only way out of addiction is through it," and the way through it is with Awareness, Owning, Acceptance, and Action. In order to make a shift, a person needs to move through these four states of being as needed. Every slip is another opportunity to become aware, own your behavior, accept what you have done, and take action to shift your energy.

Perhaps I'm not as conscious about my relationship with food as I'd like to be, but my hope is that the next time my mind insists that I eat something my body does not want or need I will consciously choose an action that is not part of this devoted habit.

HEALTHY TIP:
When the weather is warm, we all want a cool beverage to quench our thirst. My favorite healthy drink tastes like lemonade but has no calories or sugar. I take a 16oz cup and fill it with crushed ice, then I pour in 1 T of "Santa Cruz Organic Lemon Juice" (the only ingredient is lemon juice--not from concentrate) and then fill the cup with water. For some reason, it tastes better than a fresh lemon squeezed in a cup, but it has the same benefits. Drinking a glass of lemon water each day can help with digestion, liver functioning, mucus, and much, much more. Use a straw to spare your teeth enamel.

It's not only what you eat that matters...

The famous 1960's quote by Adelle Davis, "You are what you eat" has endured over time because it is so true: If you eat well, you feel well. If you eat crappy, you feel crappy. However, it's not only what you consume that matters, but how you consume it. This is what I love about the blood type diet: It takes into account that not all people are the same. Some people need to eat large meals less frequently; others need to eat small meals more frequently. Even if you don't know or care about your blood type, you certainly know your body well enough to know which category you fall under. Personally, if I don't eat every 2 hours, I feel so tired and grumpy.

When I'm losing weight, I need to eat a little bit all day long...I'm not talking about 6 small meals a day; I'm talking about 8-9 tiny meals. This makes it that I feel just satiated, but a little hungry 1 1/2 hours later. Along with this, I need to eat any animal protien in the morning, and eat vegan at night. This makes it so I am burning my fuel while I sleep and wake up hungry and ready for my protien-filled breakfast the next day.

A typical day on a weight loss journey for me looks like this:
6:30 am 1 hard boiled egg with garlic salt and a piece of toasted ezekial bread
8:00 am Nori with one leaf of chard layed on top of it, 1/8 c brown rice, wheat- free Tamari, 1/4 c raw tofu all rolled up like a burrito
10:00 am 1/2 c LF Plain yogurt with some blueberries
12:30 pm A salad of mixed greens, grated carrot, chopped celery, black- eyed peas, 1/4 avocado, and my special salad dressing (1T
dijon mustard mixed with 1 T honey or maple syrup)
2:30 pm Cinimon Raisin ezekiel bread with 1 T Almond butter
4:00 pm Tofu stir-fry with rice noodles (RECIPE IS BELOW)
6:30 pm 1 T Peanut Butter with 3/4 cup "Puffins" original flavor (they taste
like vanilla wafers and are so healthy)
7:30 pm 2 T dried cranberries and 1 T Pumpkin seeds

If it looks like a lot of work, it's because it is; however, it is so worth it. Eating this way keeps my hormones balanced all throughout the day, which makes my metabolism burn everything I eat, along with excess fat.

TOFU STIRFRY WITH RICE NOODLES and Miso Sauce
1 Package of Rice noodles, cooked be following the directions on the box
1 T olive oil
1 yellow onion, chopped
3 cloves of garlic, miinced
1 package of firm tofu, cubed
8 crimini mushrooms, sliced
2 carrots, sliced
1 cup of frozen broccoli
6 leaves of swiss chard or kale
1/2 cup of cilantro OR scallions, chopped
3 T miso paste
3 T Tamari
2 T Maple Syrup or Honey

In a large skillet, heat oil over medum heat. Add onion and cook for about 7 minutes, then add garlic and cook for about 1 minute. Add the tofu and rais the heat to you can lightly brown it (about 5 minutes). Add the mushrooms, carrots, and frozen broccoli. Stir together until broccoli is defrosted. Add the chard or kale, then place the cooked noodles in the dish. Before mixing together, in a separate bowl mix the miso paste, tamari, and maple syrup together until the miso is dissolved. Then pour the mixture over the noodles and veggies, and mix together until everything is saturated (you may need to make more sauce depending on your taste buds).

Even my 10 month old baby loves this dish. Before having her, I would add some curry powder in when I sauteed the onions.

Beans, Beans, the Magical FOOD!

For those of you who know me well, it is no secret that I love beans...and what's not to love? They're full of fiber, they're a healthy plant-based protien source, they are a slow digesting carbohydrate, and they're naturally fat-free. If you add beans to your diet, you will feel the benefits in your digestive tract, waist line, and energy level. It is true that the complex sugars in beans cause gas, but if you eat beans frequently you will encourage the growth of the bacteria that aid in digesting beans, which minimizes gas--so the more you eat, the less you toot.

When I'm trying to lose weight, I eat beans at least once a day. To save money and your sodium intake, buy your beans dried in bulk (you can add salt to taste). Before cooking, you'll need to soak your beans overnight in room temperature water OR for 1 hour in water that has been boiled (legumes do not need to be soaked). If you want to buy your beans in a can, read the ingredients to make sure there are no additives--beans and salt should be the only ingredients.

Bean salad is my favorite warm weather bean dish. With some fresh herbs, raw veggies, and a little citrus, this dish is worthy of a main course in my book.

BLACK BEAN SALAD
2 T Lime Juice
1 T Flax Oil
1 t (teaspoon) salt
1/2 cup of chopped cilantro (the taste of freshness)
1 cup of cooked black beans
2 carrots, chopped
1/4 red onion, chopped finely
2 celery stalks, chopped
1 cup corn kernels (either sliced off of raw fresh corn, defrosted, or from a can)
3 leaves of Swiss Chard, chopped

Whisk the lime juice, flax oil, and salt in a large bowl, then add everything else. Mix it all together and you're finished. This is a fresh, satisfying, healthy meal.

WHITE BEAN HUMMUS

1c dried white beans
2c Imagine “No-Chicken” Broth
3T fresh lemon juice
¼-½ c sesame tahini
1 clove garlic, minced
½ t ground cumin
pinch of paprika
salt to taste

Rinse and pick through beans, place in a large mixing bowl, cover with water, and soak for 8-12 hrs. (You may also pour boiling water over beans and soak for one hour if time is an issue). When beans have thoroughly soaked, drain and place in saucepan. Cover with stock and bring to a boil. Place lid over sauce pan, and reduce heat to low. Simmer for about 45-60 min., or until beans are tender. Drain beans, reserving the liquid, and set aside to cool—you may want to cook beans ahead of time and place in refrigerator.

In a food processor, combine lemon juice, tahini, and garlic. Place lid on machine, turn it on, and gradually add the beans. Once beans are all mixed in, slowly add the oil while machine is still on. Turn off the machine and us a spatula to get all of the hummus off of the sides of the mixing bowl. If the dip is too thick, add reserved broth in moderate amounts until desired consistency is achieved.

Add cumin, paprika, and salt, mixing it well in the food processor. Taste your dip, and adjust seasoning as desired. Place in an airtight container and sprinkle paprika on the top. Allow it to sit in the refrigerator for at least three hours, and enjoy!

Hint: even though beans can be cooked in water rather than broth, these bland beans taste better when they are cooked in a tasty broth.

BEAN BURRITO
1 cup of cooked pinto beans
1 T olive oil
1 yellow onion, chopped
1 T cumin
1 T paprika
2 t salt
2 t garlic or garlic powder
1/2 cup crimini mushrooms, sliced
2 carrots, chopped
1 cup frozen broccoli
4 leaves of chard or kale, chopped

Heat oil in large skillet over medium heat, add onions. Cook for about 5 minutes, then add all of your spices, included garlic and salt. Add your mushrooms, and cook until moist. Then add your carrots and broccoli; cook for about 5 minute. Add your greens, mix it all together, and put it in your favorite tortilla. I prefer brown rice torillas--they are high in fiber (which I clearly don't need any more of) and they are delicious when toasted in a skillet (with NO oil)


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Two beans that are all too often overlooked are adzuki beans and black-eyed peas. I live at altitude, so everything takes longer to cook up here; therefore, cooking times may vary, and you'll need to check your beans every once in a while to see how they're doing. Adzuki beans cook for about 1 hour, and black-eyed peas for about 90 minutes.

BLACK-EYED PEAS
1 cup cooked black-eyed peas
1 T Olive oil
1 t corriander
1/4 t allspice
1/2 cauliflour head, washed with the flourettes cut into small pieces
1 carrot, sliced
2 cloves garlic, minced
4 leaves of swiss chard (delicious!)
1 6oz package of feta cheese

In a large skillet, heat oil over medium heat, and add cauliflour. Cook for about 5-8minutes, stiring frequently. Add a tablespoon of water for steam. Next add your spices, carrots, and garlic, and cook for about 1 minute--only until you can smell the aroma of garlic. Add your beans, and cook until your vegies are soft but firm. Remove from heat and add your chard and feta. Yummy!

ADZUKI SQUASH CHOWDER (A winter and fall dish)
Adzuki-Squash Chowder
1 ½ c dry adzuki beans
2 T olive oil
1 large white onion, chopped or 2 medium leeks, thinly sliced
2 t tarragon
1 ½ lbs butternut squash or sugar pumpkin, peeled, seeded, and cut into chunks
6-8 c Imagine “No-Chicken” broth veggie stock
2 c corn kernels, canned or frozen
salt to taste (optional)

Rinse beans, and soak them for 4-6 hours in water. Drain, rinse, and set aside.

In a large soup pot, heat oil over med-high heat. When oil is hot, add the onion. Sauté until onion is translucent, about 2-5 minutes. Add tarragon, and stir to release flavor. Next add the squash, stirring in to coat with oil. Add the beans and the stock, making sure that the squash is covered in liquid.

Bring soup to a boil, cover and reduce heat to low. Simmer for about 60-90 minutes or until beans are tender.

Stir in corn and salt to taste. Adjust seasoning if necessary and enjoy.

Getting Started

As I get started on my very first blog, I think it's appropriate to reflect on how I got started with my healthful lifestyle. I was raised on pizza, fast food, and tuna caserol. Not only did I eat poorly, I also overate at every meal. After years spent suffering in my body with obesity and illness, my dad, Dr. Michael Kwiker, introduced me to a diet that is tailored to my specific metabolism. 11 years ago I started following the Blood Type Diet for the "A" blood type, and my health, mood, and weight have benefited enormously. When I changed the way I ate, I began to cook for myself, appreciate the beauty of food, and become conscious of my relationship with food. In short, the nutrition of my meals became important to me, and I thoughtfully chose each calorie I consumed.

Now that I am a new mom, shedding the baby pounds has reconnected me with the importance of eating with awareness, and I plan to share with you here the meals, snacks, and menus I use to keep myself and my family healthy, happy, and well nourished. I also plan to share with you my process of having a relationship with food that is conscious and honest.