Eating Right when the Budget is Tight

I often hear things like, “I’m on a tight budget. I live off of Top Ramen!”

I regularly get clients who want to change their diet though they live on a very limited budget. The common misconception is that eating healthy costs more. It can, but it doesn’t have to.

What I tell people is that you need to spend your money on nutrition, not calories. And this video explains the difference beautifully.

The more active you are, the more calories you need. I recommend people with active lifestyles bulk up on beans, brown rice, amaranth, oats, and quinoa. If you shop around, you can get these products for $2 a pound or less. And they provide nutrient dense calories.

Even if you’re at a gas station, usually, you still have decent choices. You know that little fruit basket that’s right by the register? A banana will usually cost you less than the Snickers bar, and instead of robbing your body of nutrition to balance out the acidity and undo the other damage refined foods cause, you’re feeding your body.

“But Snickers really satisfies!” one client said to me, quoting the old marketing line. And it may be true.  If you’re used to eating junk food, it is what your body wants. And lots of that junk food tends to sort of stick with you for a while. While the sugars get digested very quickly, much of the other ingredients in refined crap food don’t digest well at all. This leaves people with a full feeling for a longer period of time than when they eat fruit and vegetables. The trick is to learn to not need that full feeling. Or to always have those above mentioned bulk foods ready and waiting to consume.

I always eat lots of produce. On days that I am active, I also eat  more beans, brown rice, amaranth, oats, and quinoa. But most importantly, I’ve learned not to want that full feeling. I feel lighter and cleaner. And I pay careful attention to how my body feels due to what I eat. But most importantly, nutrition, to me, is the most valuable thing in the world, next to air and water. And that’s how I chose to spend my money and feed my body.

And be sure to check out local farmers markets for higher quality, more densely nutritious produce. Since farmers markets are trendy these days, you’ll probably have to shop around quit a bit for the deals. If you’re lucky enough to live by a u-pick farm, you cannot get any better than that! When I stayed in Arizona. I got most of my vegetables for $2 a pound  at Schnepf Farms. Organic, and as fresh as it can be, you can’t beat those prices! And getting a little dirty while really seeing where your food comes from is good for the whole family.

But because I myself am often on a very tight budget, this is the most important rule I live by when shopping for produce:

In order of most to least desirable produce:

  1. Fresh, truly organic (I am not talking about the certification), heirloom, and local
  2. Fresh and local heirloom
  3. Fresh and local
  4. Fresh and organic
  5. Fresh conventional (sans GMO and some of the worst offenders for being laden with pesticides like the dirty dozen here)

I almost never buy frozen and never buy canned produce.

It takes practice. Changing your diet the right way means changing your lifestyle. It means preparing your own food. It means shopping with a totally different mindset. Learning new recipes and learning how to cook quick, healthy, delicious meals takes time. But the reward can be a life without aches, pains, and disease. Vitality is not only priceless, but in the long run, it’s much less expensive. And if done right, it’s even cheaper in the short run.




The Difference Between Heirlooms, Hybrids, and GMOs

Know Your Produce – Perfect Produce Is Unnatural

There is nothing quite like the taste of a fresh fruit or vegetable straight from the garden. To the eye of the gardener, this vegetable picked ripe off of the vine is perfect. They nurtured it, carefully tended to it, and then finally, get to enjoy the fruit of their labors. However, compare this vegetable to one at the grocery store and it is suddenly asymmetrical, small, not candy apple red, and even has, gasp!, a brown spot.

To gardeners, this poses the question, “What is it about those grocery store vegetables that make them all so perfectly colored, perfectly big, and perfectly symmetrical? And, how did they become the standard of how a vegetable should look?” The truth of the matter is that they look perfect because they are unnatural.

In order to understand the differences between fresh produce from a garden and what you see on the average grocery store shelf, you’ve got to look far beyond what is apparent on the surface. In fact, it all comes down to the minutest material of the plant, it’s DNA. As we have gained an understanding of genetics, we’ve also learned how to manipulate the genetic material of the food we grow, for good, and for bad. Let’s take a look.

Heirlooms

Figure 1 HeirloomsWe’ll start with what’s natural, the way fruits and vegetables have been grown and propagated for thousands of years. It’s a very simple concept: you save the seeds of a fruit or vegetable with favorable characteristics, (typically color, shape, size, and flavor), and plant them year after year. Other than selecting which fruit or vegetable seeds to save, the seeds are in no way manipulated. The plants are allowed to open pollinate and ripen in their own time. Today, we refer to these plants as heirlooms. Since seeds from heirloom plants can be harvested and planted year after year, a farmer or gardener never has to purchase those particular seeds again. In a sense, it’s the ultimate sustainable agriculture practice.

Figure 1. If an heirloom plant is allowed to open pollinate with other plants of the same variety, the seeds will produce a fruit identical to the parent plant. Source: Kerry Soltis

Hybrids

Heirlooms, however, like all things good and natural, are not perfect. They have a relatively small gene pool and typically lack disease resistance. As we began to learn more about the genetics of these heirlooms, certain varieties were cross-pollinated in order to create new varieties with disease resistance and traits that would enable them to grow in a wide variety of climates. In other words, rather than allowing the plants to open pollinate, two different varieties were purposely crossed to create a plant with specific traits, a hybrid.

Figure 2 Hybrids

Figure 2. If you cross-pollinate two plants, each with a dominant favorable trait, the resulting fruit will bear both of those traits. Source: Kerry Soltis

These sorts of hybrids are a great blessing to farmers and gardeners who live in hot, humid, or very dry environments. They enable more people to grow their own food, decrease their pesticide usage, and live more sustainable lifestyles.
The one major downfall of these hybrids is that their seeds do not necessarily result in plants that are identical to the parent plant, so seeds cannot be saved.

Figure 3 Punnet Square

Figure 3. This punnet square illustrates a cross between two hybrid plants. If you were to cross two heat tolerant, flavorful varieties, only half of the resulting plants would be identical to the parent plant. Source: Kerry Soltis

For a gardener or small farmer, growing certain hybrid varieties is not a bad thing, by any means. However, in the mid 1900s, the agriculture industry began taking hybridization to the next level by selecting for traits that would benefit their industry, and thus, their profits. Size, shelf life, high yields, and aesthetics quickly became the top priority for food production. Why not right? Who wouldn’t want large quantities of produce on grocery store shelves? It all sounds great until you realize what traits are compromised to get these varieties—mainly nutrition and taste. Researchers often refer to the decrease in nutrient content when high yielding plant varieties are developed as the Genetic Dilution Effect.

Studies have found that nutrient content in many of the nation’s main food crops have dramatically decreased over the last century. For example, the protein in wheat, barley, and corn has decreased by approximately 40% since the 1940s. The calcium in broccoli has decreased by more than 50%. Furthermore, since these hybrid plants produce high yields of larger fruits and vegetables, more nutrient rich fertilizers must be applied to support their growth, resulting in more nutritional losses. Raspberries, for example, when fertilized with large amounts of phosphates, will produce double the yield, yet their mineral content decreases by 20-30%. So essentially, our grocery stores are packed with an abundance of big, beautiful fruits and vegetables, but their nutritional value has never been lower. And don’t forget taste. Taste isn’t typically on the high priority list when it comes to creating hybrid varieties for mass production.

Figure 4 Hybrid Produce

Figure 4. When plants are hybridized for mass production, aesthetics, yield, and shelf life are often selected for over nutrition and taste. Source: Kerry Soltis

Hopefully it’s starting to become apparent that when it comes to perfection, it’s all in the eye of the beholder. That home-grown tomato with a little brown spot is probably starting to become much more appealing than those “perfect” grocery store varieties that lack nutrition and flavor.

GMOs

The scary truth is that produce manipulation does not end with these tasteless hybrids. Here in the United States more genetically modified (GMOs) crops are being planted each year. These plants are created using biotechnology. Techniques such as, splicing, microinjection, viral carriers, and bacterial carriers create plant varieties that could never occur naturally. These methodologies give food scientists the ability to introduce favorable genes of completely unrelated species into food producing plants. Unfavorable genes can now also be silenced. Many of these food crops, particularly corn and soy, are ending up in common food products. These food products are not required to be labeled as containing GMOs, so there is no way to avoid them other than buying foods with an organic label.

Not only is this process unnatural, it also has the potential to be extremely dangerous to our health and the environment. A frequently used method for creating pest resistant plant varieties involves artificially inserting a toxin carrying gene from a soil bacterium, Bacillus thuringiensis, into plant DNA. The resulting plants then produce that toxin, which in turn will kill the larvae of their pests. It is currently unclear how this toxin affects humans. In a similar process, soy beans are genetically engineered so that they can tolerate high levels of pesticide application. As a result more toxic pesticides are being applied to these crops.

We shouldn’t be messing with Mother Nature though; she’ll always find a way around our ingenious ideas. Since the onset of this mass pesticide use, superweeds and superbugs have emerged that have adapted to the pesticides, so that they are in no way effected by them. Unfortunately these superweeds and superbugs have the potential to spread into our natural ecosystems and severely disrupt ecological balances.

Figure 5. DNA from a completely non-related organism is inserted into plant DNA so that it produces toxins, making the plant pest resistant. Source: Kerry Soltis

It’s all pretty scary stuff, especially when you consider that Monsanto, the major U.S. company behind all of this genetic engineering, has gone so far as to patent their genomic creations. Farmers who elect to plant GMO crops must sign an agreement that they will not save seeds. Even worse, as wind, insects, and birds spread the seeds and pollen of GMO crops, heirloom crops become contaminated with the GMO DNA. Heirloom farmers have no way of knowing that their crops have been contaminated until they plant the compromised seeds. Monsanto has such a stronghold on the industry that when this occurs the heirloom farmers are sued for infringement on patent laws rather than Monsanto being penalized for contaminating the crops of these farmers.

Consumers, gardeners, and local farmers hold the power when it comes to fighting back against food modification. If we change our perception of the perfect produce and begin selecting fruits and vegetables that are locally grown, nutritious, and flavorful, agriculture will have no choice but to respond accordingly. It’s Darwinism at the grocery store level. We get to decide what is fit to stock the shelves and what isn’t!

Further Reading:



Top 6 Superfoods To Boost Your Energy!

Superfoods are just that – super foods!  Although there are few dictionaries that define the word, the commonly understood definition of a superfood is a food that packs a big nutritional punch – a whole food that contains a high concentration of nutrients.

Superfoods work in synergy with your body systems, promoting normal cell function and preventing mutations at a cellular level, boosting your immune system and preventing chronic diseases.  So yep, they’re pretty super!

What’s more, they support weight loss, help you keep the weight off, support your gut health and digestion, boost your immunity, balance potential nutritional deficiencies, and promote wellness!  In order to reap all of their benefits, try to include them in your diet daily.

Here’s a list of my top 6 superfoods that regulate blood sugar levels, reduce sugar cravings and boost your energy. (I tried to limit myself to 5 Superfoods, but it was just too hard!)

My Top 6 Superfoods:

1.  Oily Fish  – Salmon, Tuna, Mackerel, Herring, Sardines

Oily fish are high in protein, vitamins, minerals, and essential fatty acids, including Omega 3. These fish:

  • Support healthy hormones- aid fertility and pregnancy
  • Aid with fat loss
  • Promote wound healing and skin integrity

Aim for 3 servings of oily fish per week.

2. Garlic

Did you know that garlic is one of nature’s natural antibiotics? It does the following:

  • Boosts your immune system
  • Reduces cold and flu symptoms
  • Contains antibacterial, antifungal, and antiparasitic properties

Aim for 1-2 garlic cloves per day.

3. Green, Leafy Veggies – Kale, Spinach, Collard, Mustard and Turnip Greens, Swiss Chard, Rocket, Broccoli

These contain potent anti-oxidants that reduce cell destruction and prevent disease, not to mention they offer great anti-ageing benefits! Furthermore they…

  • Support liver health and detoxification processes
  • Alkalise your body, helping to prevent disease
  • Reduce inflammation and pain, especially in muscles and joints

Aim for one salad a day, and add green leafy vegetables to any stir-fry, soup, or smoothie.

4.  Blueberries

Blueberries contain anthocyanins, a naturally occurring pigment that gives them their blue colour, which is a potent antioxidant. They’ll help to:

  • Balance hormone levels
  • Promote healthy skin
  • Support weight loss and weight management

Aim to eat a handful a day – fresh or frozen.

5. Cacao Beans – Raw, Unprocessed Chocolate

Cacao beans contain the greatest wholefood source of magnesium, which:

  • Supports concentration and memory by increasing blood flow to the brain
  • Regulates blood sugar levels
  • Supports normal muscle function, including your heart – after all your heart is one big muscle!

6. Spirulina – Blue Green Algae (dried and available in powdered or capsule form)

Spirulina offers the greatest source of protein on this planet, even more than any meat can offer.  Protein is ideal for:

  • Boosting energy and cellular health
  • Regulating appetite
  • Protecting your liver from damage caused by heavy metals

You can add 1-2 teaspoons of spirulina into a smoothie or take it as a supplement.  See the recipe below for an example.

Superfood Blueberry Smoothie Recipe:

Let’s face it, in our busy, chaotic and often stressful lives it can be hard to consume the recommended intake of 5 veggies per day.  There’s no easier or healthier way to kick off your day then blending up a bunch of veggies and enjoying a green (or in this case, a purple) smoothie.

Serves 1

Ingredients:

  • 250mls of coconut water or almond milk
  • ½ frozen banana
  • 1 handful of blueberries
  • ½ avocado
  • 3 kale stalks (use the leaves and discard the tough stalks) or choose a handful of baby spinach

Add whatever of these you have on hand:

  • 1 teaspoon of Spirulina
  • 1 teaspoon of chia seeds
  • 1 teaspoon of goji berries
  • 1-2 teaspoons of cacao nibs (for a chocolate twist)

Method:

  1. Blend all ingredients and blitz until smooth.
  2. Drink immediately (or store in the fridge for up to one hour)



What is Carrageenan?

The Carrageenan Controversy – Is it safe?

As an avid label reader, I am always on the lookout for unfamiliar, unpronounceable, and otherwise suspicious sounding ingredients in my food. Unfortunately, in today’s world of pre-packaged, highly-processed food, it is often difficult to distinguish the harmful from the benign. Even the savviest of consumers can be fooled, as I’ve learned recently. Apparently, I have been consuming a dangerous food additive in my “health” food for years: carrageenan.

Carrageenan, which is extracted from red seaweed, is a common ingredient in both organic and conventional food products. It is used as a thickener and emulsifier to improve the texture of dairy products, dairy replacement products like soy milk and almond milk, and personal care products like toothpaste.

In April 2012, University of Illinois medical researcher, Joanne Tobacman, testified before the National Organic Standard Board about the harmful effects of carrageenan. Over the years, Tobacman published 18 peer-reviewed studies linking carrageenan to increased inflammation, gastrointestinal issues, and cancer. Specifically, Tobacman found that mice consuming carrageenan were more likely to develop glucose intolerance, gastrointestinal ulcerations, and even gastrointestinal malignancies.

In her testimony, Tobacman claimed that carrageenan has been used by drug researchers for the specific purpose of producing inflammation in mice for anti-inflammatory drug studies. As most people are now well-aware, the medical community considers inflammation a contributing factor in serious health problems like autoimmune diseases and cancer. Despite Tobacman’s testimony, carrageenan remains on the National Organic Standard Board’s list of approved ingredients.

In 2008, Tobacman submitted a petition to the Food and Drug Administration which cited more than a decade of her research on the harmful effects of carrageenan and requested that carrageenan be banned as a food additive for human consumption. Last year, four years after the petition had been submitted, the FDA denied Tobacman’s request.

Organizations like the Cornucopia Institute have also expressed concern about carrageenan and have worked to get it banned by the Food and Drug Administration. In March of this year, the Cornucopia Institute formally requested that the FDA reconsider its decision regarding carrageenan. In its letter, the Cornucopia Institute claimed that the FDA’s denial was “based on an incomplete review of the scientific literature” and that every argument made by the FDA “can be refuted based on strong scientific evidence.”

Much of the FDA’s argument against banning carrageenan relies on the distinction between degraded and undegraded carrageenan, which differ, based upon molecular weight. Degraded forms of carrageenan, which are not used in food, have long been deemed unfit for human consumption. In the 1960s, degraded carrageenan was determined to cause gastrointestinal inflammation, and in 1983 the WHO’s International Agency for Research on Cancer listed it as a “possible human carcinogen.”

Undegraded, or food-grade, carrageenan was considered safe for human consumption. Concerns have been raised, however, in regards to the unclear relationship between undegraded and degraded carrageenan. According to the Cornucopia Institute’s published report about carrageenan, data from the carrageenan industry in 2005 showed that degraded carrageenan was found in all samples of food-grade carrageenan. The report also cites research indicating that when food-grade carrageenan is broken down for digestion it turns into degraded carrageenan.

With the FDA and National Organic Standard Board refusing to take official action on the issue, health-conscious consumers are left to fend for themselves. To help consumers avoid carrageenan, the Cornucopia Institute has created a buying guide which lists popular organic products that contain carrageenan (Cornucopia) and a partial list of conventional foods that contain it.

Based upon the list, the main carrageenan culprits are dairy products, dairy alternative products, nutritional drinks, and lunch meats. If attempting to avoid carrageenan, however, it is probably safest to check labels on all processed foods. According to Joanne Tobacman, carrageenan is also found in most condensed milk; so any product containing condensed milk might also contain carrageenan, even if it is not explicitly stated on the label.

As awareness about the dangers of carrageenan grows, the once seemingly harmless seaweed by-product is joining the ranks of high-fructose corn syrup, aspartame, red-40, MSG and other food additives that have become dirty words to health-conscious consumers. The carrageenan controversy provides just one more solid reason to avoid processed foods (even organic ones) and to stick to real, whole foods.

Recommended Reading:



Is Gluten-Free Really Necessary?

The gluten-free diet trend has been picking up a lot of speed recently. But it is, at best, a shady topic. What exactly is gluten? Why is it bad? And is it really possible to have a gluten-free diet?

For many, “gluten” is an elusive component of starchy foods that can wreak havoc on your health. What it actually is, is a protein compound found in grains and grain products. Found in grass grains- wheat, barley, rye- gluten is a composite of naturally occurring plant proteins. When grains are processed, the gluten is what gives dough its elasticity and other foods a “chewy” texture.

But gluten can show up in other, often unexpected, foods. Extracted from grains, it is added to a slew of foods as an enhancer. In breads and other products made from grains, it increases texture. More surprisingly, it is added as a stabilizer to ice cream and ketchup. The gelatinous solids of imitation meats also harbor gluten, added to give the product firmness.

In nature, gluten doesn’t exist. But its constituents do, and they are safe and healthy to eat. Even when grains are processed to make flour, the gluten that is present is still healthy. Like anything else, moderation is the key. Eating a whole foods diet where gluten is present only in breads is perfectly fine for most healthy individuals.  When we consume mass quantities of the gluten we are more likely to see a problem. And eating more than a moderate amount is easy to do, considering that most gluten is hidden in unexpected and unlabeled places.

People with celiac disease, an estimated 1% of the population, must avoid gluten to maintain their intestinal function. For those few, a true gluten-free diet is absolutely essential to maintain health. Reducing, but not all together eliminating gluten, often helps those with allergies or sensitivities.

For many of us, completely avoiding gluten can actually be unhealthy. Going completely gluten-free may actually mean that you are choosing a food that has been made with highly refined grain. Having been stripped of its nutrients to remove the gluten, these overly refined and processed grain products are definitely not good for you.

What is healthy, however, is opting for a whole food instead of a processed one. Foods made with whole grains contain- along with gluten- fiber, iron, folate, vitamin B12 and other important nutrients.

By removing the cookies, candies, and other junk, high quantities of gluten are avoided. Plus, you feel better, lose weight and become a healthier person. So it’s not actually cutting out the gluten that is beneficial, but the eating of more fruits, veggies and whole foods that make us feel better.

If a gluten-free diet is something you want to do, then make sure you achieve it in a whole and healthy way.




Healthy Fat Recipes

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

  1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
  2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
  3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

  • Antibacterial benefits
  • Boosts your immune system
  • Easily digested – your gut loves it!
  • Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

  • Supports a healthy heart
  • Controls blood pressure
  • Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

  • Boosts your mood –contains a naturally occurring stimulant, theobromine
  • Supports healthy hormones & promotes fertility
  • Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

  • 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
  • 1 cup coconut oil
  • 1 cup coconut butter
  • 1 cup almond butter
  • 12 dates, pitted
  • ¼ teaspoon of ground cinnamon
  • 3 tablespoon of finely shredded coconut

Method:

  1. Heat coconut oil and coconut butter in a saucepan, until melted.
  2. Blend the dates with a teaspoon of water, until they are a smooth paste.
  3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
  4. Pour the shredded coconut and cacao powder on a plate.
  5. Shape the mixture into bite-size balls, by rolling them between your hands.
  6. Roll the balls in coconut & cacao powder.
  7. Place truffles on a tray and store in the fridge.



Do Overs

My grandson, Joaquin, has been going through a phase where he says no sometimes when he means yes and yes when he means no. For him, it is not the wonder of life’s possibilities. It seems he does it just to have something to fuss about.  If we know he is setting himself up for disappointment, we do attempt to reason with him. But when he decides to hold firm to his decision, so do we. No do-overs.

I was thinking about this last night, and I realized that as adults every day brings us the potential for a do-over or a new direction, be it subtle or dramatic. Every day is a new possibility. Every moment, really.

So why is it so hard for us to change? We see something logically. We accept it. We choose it. We want it. And too often we sabotage ourselves. Too often, self-sabotage is followed by completely giving up.

Well this time I haven’t given up. Though I am doing very well on the smoking ban, I can’t say the same for my cleansing diet. I haven’t been eating badly. I just haven’t been eating what I said I would eat. I let life get in the way. Each day I said I would get back on track tomorrow. But I didn’t.

I also had a nagging fear. A fear that made me want to stay in denial and pretend everything was fine, even though I knew deep down in my bones that it wasn’t, and that I needed a serious long-term cleanse. I was afraid my blood sugar was high.

I know diabetes causes decreased blood flow and could be a part of the issue with my eye, but I didn’t want to face it. I didn’t want more food restrictions. I didn’t want any part of it. I didn’t want to know. But I had to face it and deal with it. So I finally tested my blood sugar and sure enough it was high–really high.

So I had a talk with Michael last night and got back on track to start my do-over today. Then once again, life happened.

I live with my youngest son and his family. We both work at the university, 27 miles from home. I had planned to juice my lemons this morning and make salad dressing before going to work.  My salad stuff was already made. But my son, Joel, called and said he left his wallet at home and needed it desperately, as soon as possible. For one second I thought, “My diet can wait until tomorrow.” But I didn’t wait.  I grabbed my salad, mixed up cranberry lemonade with stevia and cayenne from bottled lemon juice, and I ran out the door.

I could always buy what I needed for dressing at the store, right? Not today! My next challenge was Mother Nature. Right about the time I was ready to go to the store, sirens went off. Two tornadoes were passing by with torrential rain. I wasn’t going anywhere.

But I did prevail. I ate my salad plain.

So today has been a good day.