My long example of how it all goes/comes together by the end of the year.
This evening I made a Green Smoothie for my son and me before leaving for an activity.
*I started with 2 cups of water and
*Added a whole container of organic baby spinach from Walmart. The container says 5oz but it varies from 6-9oz.
*I then added four bananas. These were very ripe and what remains will be peeled, bagged and put into the freezer for smoothies another day.
*I added some frozen peaches. These came from Porter back in July. I had bought a case, washed, cut them all in half, took out the seed and froze them on a cookie sheet. When frozen I bagged them.
*Grapes. At the end of the week there were two partial bunches of grapes that had a bad one or two. I washed and pulled off the stems and froze in a baggie.
*A handful of mangoes. A few weeks ago I bought a case of mangos from Sam’s or from the Asian store in Tulsa. At the end of the week, what we didn’t eat I peeled and cut into chunks and froze in sandwich baggies.
*Handful of frozen kale. I also freeze any greens that are extra from the garden or from the weeks groceries. To freeze greens, I wash and spin dry and then bag. When you are ready for them just reach into the freezer, pull out a bag and break off the amount you want to use. The greens might shatter or fall in to little pieces but just throw them in froze. I may go out to the garden and pick dandelions, cilantro, parsley or mint along with other greens. Swiss Chard is a long lasting continual grower during the season.
This was blended well and poured into 2 1qt glasses.
There is no waste with your fruit or greens, just freeze at the end of the week cutting out any bad spots, etc.
The variations are endless. If you like your smoothies cold, remember to add something frozen, either greens, fruit or ice cubes.
Some people like to add extras such as:
Kelp, dulse, flax seed, hemp seed, chia seed gel, coconut oil, liquid of a young coconut, meat of young coconut, bee pollen, aloe vera, ginger, raw cacao, lemon peel, sprout, goji berries, acai berries, raw wheat germ, avocado, maca root, pomegranate, nutritional yeast, cayenne or wheatgrass juice.
I personally add 1 Tbl of fresh ground flax seed to the top of my smoothie and eat with a spoon. I then drink the rest. My latest addition is wheatgrass that I am growing.
January 31, 2010
Where are good places to get organic apples, pears and peaches?
My answer from a small town in Southeast Kansas:
I get some at Walmart when available. I am always on the lookout for organic produce. Lately I have been able to purchase organic apples and pears from AzureStandard.com. (There is a local delivery) The prices have been good and they have been great tasting. In the fall I was able to get organic nectarines from Azure that were also great. Otherwise I used to go to Tulsa, OK-Wild Oats/Whole Foods or when I travel I usually stop at a similar store. During the spring, summer and winter I buy greens and other produce from the Mitchell Family Farm or from Farmers Market on Thursday afternoons & Saturday morning. I also grow some of my own. Anyone have any other suggestions?
I get some at Walmart when available. I am always on the lookout for organic produce. Lately I have been able to purchase organic apples and pears from AzureStandard.com. (There is a local delivery) The prices have been good and they have been great tasting. In the fall I was able to get organic nectarines from Azure that were also great. Otherwise I used to go to Tulsa, OK-Wild Oats/Whole Foods or when I travel I usually stop at a similar store. During the spring, summer and winter I buy greens and other produce from the Mitchell Family Farm or from Farmers Market on Thursday afternoons & Saturday morning. I also grow some of my own. Anyone have any other suggestions?
January 30, 2010
When is the best time to drink a Green Smoothie?
The best time to drink your green smoothie is whenever it fits in your schedule. Fruit is best in the morning or anytime on an empty stomach. (At least two hours after a meal or at least 20 minutes before a meal.
Hopefully you have found a rhythm/routine that works for you this month. Don’t be afraid to change with the seasons. In winter we tend to have them for lunch. Summer time it might be first thing in the morning. Fall maybe for mid morning snack. Spring it could be the mid afternoon snack. We have tried it all and it changes with the seasons and schedules.
Hopefully you have found a rhythm/routine that works for you this month. Don’t be afraid to change with the seasons. In winter we tend to have them for lunch. Summer time it might be first thing in the morning. Fall maybe for mid morning snack. Spring it could be the mid afternoon snack. We have tried it all and it changes with the seasons and schedules.
Another Savory Smoothie to Try
Shelley Young’s Limey Shake Demo
http://www.youtube.com/watch?v=5TFog8xfepA
Limey Love Shake
1 English cucumber
3 limes, peeled
2 handfuls of baby spinach, mache, butter or leaf lettuce
½ avocado
½ tsp stevia powder (raw green) or medjool dates
1 tray of ice
Blend until smooth and drink.
http://www.youtube.com/watch?v=5TFog8xfepA
Limey Love Shake
1 English cucumber
3 limes, peeled
2 handfuls of baby spinach, mache, butter or leaf lettuce
½ avocado
½ tsp stevia powder (raw green) or medjool dates
1 tray of ice
Blend until smooth and drink.
January 29, 2010
Savory Smoothies
Savory Smoothies: Not in the mood for a “sweet” Green Smoothie? Try this variation. This was demonstrated and tasted at the January meeting.
Dr. Oz Green Drink Recipe
· 2 apples, cored
· 2 big handfuls of spinach
· ½ cup of chopped parsley
· 1 celery stalk, chopped
· 1 thumbnail length of ginger root, peeled
· 1 lemon/lime – juice only (use peel slice for zest)
· 1 medium cucumber
· 4oz spring water or a handful of ice cubes
Place ingredients in a blender then puree quickly for one minute. Makes two glasses of Dr. Oz’s green drink. The green drink has a strong taste and if you are used to drinking soda or sweet teas, the taste will take some getting used to. Dr. Oz suggests adding other items at first to sweeten the green drink to your taste.
Green drink – Optional ingredients;
· 2nd cucumber
· raw carrot
· unsweetened fruit juice
· banana
Dr. Oz Green Drink Recipe
· 2 apples, cored
· 2 big handfuls of spinach
· ½ cup of chopped parsley
· 1 celery stalk, chopped
· 1 thumbnail length of ginger root, peeled
· 1 lemon/lime – juice only (use peel slice for zest)
· 1 medium cucumber
· 4oz spring water or a handful of ice cubes
Place ingredients in a blender then puree quickly for one minute. Makes two glasses of Dr. Oz’s green drink. The green drink has a strong taste and if you are used to drinking soda or sweet teas, the taste will take some getting used to. Dr. Oz suggests adding other items at first to sweeten the green drink to your taste.
Green drink – Optional ingredients;
· 2nd cucumber
· raw carrot
· unsweetened fruit juice
· banana
Be the Example
The priority this month is You!
Be the example, set the standard.
Next month you can drag, I mean educate and encourage your spouse & children to follow your example.
Remember to involve them in the process. They might love to choose the fruit, grow the greens, store the produce and create the recipes.
Be the example, set the standard.
Next month you can drag, I mean educate and encourage your spouse & children to follow your example.
Remember to involve them in the process. They might love to choose the fruit, grow the greens, store the produce and create the recipes.
January 28, 2010
Green Puddings
Here is the Green Pudding Recipe that I demonstrated at the meeting.
Papaya Mango Pudding By Frederic Patenaude
2 cups papapa
2 cups mango
3 medjool dates, pitted
3 cups of spinach, or other greens of your choice
Directions:
Blend in papaya and mangoes together until the mixture is liquid. Add in the other ingredients and blend until thick.
Most Green Smoothies can be made into a pudding by using less liquid in the blender. I used a VitaMix with the tamper for the demo but I would use a food processor if that were not an option.
Pour into a bowl and eat with a spoon. You could even top with a few frozen blueberries, raspberries or a sprinkle of coconut or other chopped nuts.
Papaya Mango Pudding By Frederic Patenaude
2 cups papapa
2 cups mango
3 medjool dates, pitted
3 cups of spinach, or other greens of your choice
Directions:
Blend in papaya and mangoes together until the mixture is liquid. Add in the other ingredients and blend until thick.
Most Green Smoothies can be made into a pudding by using less liquid in the blender. I used a VitaMix with the tamper for the demo but I would use a food processor if that were not an option.
Pour into a bowl and eat with a spoon. You could even top with a few frozen blueberries, raspberries or a sprinkle of coconut or other chopped nuts.
January Seasonal Greens and Fruits
Apples
Bananas
Clementines
Grapefruit
Kiwis
Kumquats
Lemons
Navel oranges
Pears-bosc, comic, anjou
Pineapple
Star fruit
Tangerine
Remember next year at this time you will be pulling greens out of the freezer or pouring dehydrated greens from a jar/bag that you grew in your garden.
Bananas
Clementines
Grapefruit
Kiwis
Kumquats
Lemons
Navel oranges
Pears-bosc, comic, anjou
Pineapple
Star fruit
Tangerine
Remember next year at this time you will be pulling greens out of the freezer or pouring dehydrated greens from a jar/bag that you grew in your garden.
Ode to Green Smoothie
The most comprehensive resource for the ‘whys’ of green smoothies that I have found to date is the book “Green for Life by Victoria Boutenko
Her website is http://www.greenforlife.com/
Here is a link to her first article that started the Green Smoothie Revolution entitled “Ode to Green Smoothie”
http://www.rawfamily.com/news/Raw%20Family%20NewsletterJanuary2005.pdf
Her website is http://www.greenforlife.com/
Here is a link to her first article that started the Green Smoothie Revolution entitled “Ode to Green Smoothie”
http://www.rawfamily.com/news/Raw%20Family%20NewsletterJanuary2005.pdf
January 27, 2010
Group Update
How is everyone doing? How are those Green Smoothies? What are your favorite combinations?
Green Smoothie Demonstration
Here is a link to a VitaMix Green Smoothie Demonstration. Also on the page is a link to a Green Smoothie Chart that you can print out along with recipes and benefits of some greens
JANUARY GOAL: Drink a Green Smoothie Every Day!
Take baby steps and start where you are. It doesn’t matter how large your Green Smoothie is (OK maybe at least one cup!) or how Green they are (a small handful of baby spinach is a great start)
You are working your way up to drinking 1 quart a day. Don’t worry if it takes several months or all year. The important thing is to start and become consistent.
You do not need a fancy high-powered blender. I used a regular blender for eleven years. When green smoothies are a lifestyle, start saving to purchase a VitaMix or other brand.
A good start is to use 80% fruit and 20% mild greens. This month I would suggest organic baby spinach, a mild green. Next month try to start varying the greens and mixing spinach with kale, collards or chard.
Your taste buds change every 6 weeks, so as you progress you will find your original smoothie too sweet and you will want more greens. Eventually you will be using a much larger proportion of greens.
My Basic Smoothie Recipe
Makes 1 quart
1 cup cold water
1 whole orange peeled
4oz of organic baby spinach (You will use less in the beginning)
1-2 bananas
1 cup frozen berries or other fruit
In a Vita-Mix you can add the ingredients in order, put the lid on and blend. With a regular blender you will blend the water and the juiciest ingredient first. Then blend after each additional ingredient.
Be sure to post your favorite combinations this month.
You are working your way up to drinking 1 quart a day. Don’t worry if it takes several months or all year. The important thing is to start and become consistent.
You do not need a fancy high-powered blender. I used a regular blender for eleven years. When green smoothies are a lifestyle, start saving to purchase a VitaMix or other brand.
A good start is to use 80% fruit and 20% mild greens. This month I would suggest organic baby spinach, a mild green. Next month try to start varying the greens and mixing spinach with kale, collards or chard.
Your taste buds change every 6 weeks, so as you progress you will find your original smoothie too sweet and you will want more greens. Eventually you will be using a much larger proportion of greens.
My Basic Smoothie Recipe
Makes 1 quart
1 cup cold water
1 whole orange peeled
4oz of organic baby spinach (You will use less in the beginning)
1-2 bananas
1 cup frozen berries or other fruit
In a Vita-Mix you can add the ingredients in order, put the lid on and blend. With a regular blender you will blend the water and the juiciest ingredient first. Then blend after each additional ingredient.
Be sure to post your favorite combinations this month.
January 26, 2010
Focus on the Positive
There are many components to health. Oxygen, attitude (emotions), nutrition (food), sunshine, water and exercise are just a few.
In this group we will be concentrating mostly on food and focusing on the positive. This is an “Add to Diet” or “The Priority Diet”. Maybe a better name is the “Eat This First Diet” or whatever name floats your boat.
We are going to focus on the positive whole foods that we will add to our diets. Yes, that means we are not going to dwell, hammer or try to convince you of the things you need to eliminate from your diet. (OK we might mention it) We are going to look at the good and slowly incorporate those whole foods into your lifestyle. You will be so full of the good stuff that the undesirable takes a back seat. As you add the good, the bad will naturally be reduced. We can only consume so much food in a day.
We will take a step every month, adding one new habit/concept to your lifestyle, dwelling on the HOW TO. I will provide links every now and then to the Why’s and resources if you want a more scientific or in-depth study look.
My Disclaimer: Everything in this blog is meant to inspire and encourage you in a healthier way of life. In no way is this meant to diagnose or treat any medical condition.
In this group we will be concentrating mostly on food and focusing on the positive. This is an “Add to Diet” or “The Priority Diet”. Maybe a better name is the “Eat This First Diet” or whatever name floats your boat.
We are going to focus on the positive whole foods that we will add to our diets. Yes, that means we are not going to dwell, hammer or try to convince you of the things you need to eliminate from your diet. (OK we might mention it) We are going to look at the good and slowly incorporate those whole foods into your lifestyle. You will be so full of the good stuff that the undesirable takes a back seat. As you add the good, the bad will naturally be reduced. We can only consume so much food in a day.
We will take a step every month, adding one new habit/concept to your lifestyle, dwelling on the HOW TO. I will provide links every now and then to the Why’s and resources if you want a more scientific or in-depth study look.
My Disclaimer: Everything in this blog is meant to inspire and encourage you in a healthier way of life. In no way is this meant to diagnose or treat any medical condition.
January 24, 2010
WELCOME!
We have a great diverse group for this year and I am very excited. Some of us are beginning the journey, others are wanting to get back on board and still others are wanting to refine and fill in. There is some great knowledge among us and I look forward to your expertise and input.
Let’s start with a quiz.
Ready! Set! Go!
Click Here for the Nutrition Quiz
Let’s start with a quiz.
Ready! Set! Go!
Click Here for the Nutrition Quiz
Get Healthy: Step-by-Step
2010 is the year to take charge of your health. There is much scientific evidence that eating more vegetables, fruits, whole grains, legumes, nuts and seeds leads to a long, vigorous, healthy life. Would you like to learn how to incorporate these healthy additions into your life?
Let’s do it together, one step at a time!
Jeremiah 29:11, Inc. will be hosting a group of twenty people that are interested in transforming their health by adding one new nutrition habit each month for a year. We will meet once a month for two hours and will be using the book entitled:
12 Steps to Whole Foods
Transforming your Nutrition in One Year!
by Robin Openshaw
It will be published soon, until then the beta copy e-book is available for purchase.
Excerpt from the book 12 Steps to Whole Food Eating
"You’ve always wanted to eat better, and you know you should. But whole food eating seems so daunting! Fast food and convenient, processed foods are everywhere. Every day you wake up intending to start losing that 10 pounds—or 100—but the day gets away from you, and you end up eating beef jerky, a Big Gulp with an apple fritter, or a Quarter Pounder instead. Maybe all three, by the time the day is over. What should you eat? Where do you start? What can you buy? You might have a spouse or child who isn’t willing to change with you. You want to get healthier, thinner, or both, but you can’t do everything at once—you’re just too busy. And you don’t want to be “extreme,“ missing out on the parties, holidays, and barbecues, eating a macrobiotic, all-alkaline, vegan, or all-raw diet. As an answer to all these very valid concerns based on my experience working with people on their nutrition, I have developed a program to flatten the learning curve for people wanting to massively improve their diet, one step at a time"
We will begin Tuesday, January 5th and will meet the first Tuesday of each month through December 7th, 2010 from 6:30-8:30pm. Join with us to share your experiences, gain new friends, new knowledge, and recipe ideas. You will see cooking demonstrations, taste food samples and be inspired each month.
E-mail me at Jer2911@comgen.com to reserve your space among 20 people and learn how to order your e-book. Feel free to follow our progress each month on this blog.
Dates and the 12 Step Chapters
January 5th - Chapter 1: Getting Off Stimulants and Soft Drinks and Onto Green Smoothies-How to get tons of leafy greens into your diet, painlessly, spending less than 10 minutes a day in the kitchen
February 2nd - Chapter 2: Eating a Salad Every Night-How to make it the center of the dinner rather than the side dish, with lots of recipes so salads are quick to make and something to look forward to
March 2nd - Chapter 3: Eliminating Commercial Salad Dressings in Favor of Fresh, Homemade Dressings-How to know good from bad ingredients, with lots of quick, flavorful dressing recipes
April 6th - Chapter 4: Using the Three Best Fats in the World-Why these three fats are worth your focus for a whole month, for a massive impact on your health, including ways to use it in your beauty regimen
May 4th - Chapter 5: Planting an Organic Garden and Using Everything In It-Lots of recipes—and how to get your garden to give you free, raw produce 12 months of the year, with tips for those with limited space or no space
June 1st - Chapter 6: Making Main Dishes Using Whole Plant Foods-Ideas and recipes for busy people who value simplicity, using legumes and grains for hearty, high-protein meals
July 6th - Chapter 7: Using Sprouts and Dehydrating Crunchy Snacks for Maximized Nutrition-How to sprout, and make crunchy snacks to dramatically increase your consumption of “live” foods
August 3rd - Chapter 8: Getting Fermented Foods in Your Diet-Why this is important, with easy recipes for yogurt, kefir, sauerkraut, and more
September 7th - Chapter 9: Using Whole Grains, and Eliminating Phytates and Commercial Yeast In Your Diet-Why this is critical, and how to make bread easily without commercial yeast
October 5th - Chapter 10: Starting the Day Off Right with Whole-Food Breakfasts-How to eat breakfast easily and nutritiously so you’re supercharged until lunch
November 2nd - Chapter 11: Making Nutritious Treats and Desserts-The kids want cookies, pudding, brownies, popsicles? No problem—lots of recipes for whole-foods treats you don’t have to feel guilty about!
December 7th - Chapter 12: Drinking Alkaline Water Daily with Dehydrated Greens-An easy step in a busy month, with massive, noticeable impact on your health—and where to get the most inexpensive products
Let’s do it together, one step at a time!
Jeremiah 29:11, Inc. will be hosting a group of twenty people that are interested in transforming their health by adding one new nutrition habit each month for a year. We will meet once a month for two hours and will be using the book entitled:
12 Steps to Whole Foods
Transforming your Nutrition in One Year!
by Robin Openshaw
It will be published soon, until then the beta copy e-book is available for purchase.
Excerpt from the book 12 Steps to Whole Food Eating
"You’ve always wanted to eat better, and you know you should. But whole food eating seems so daunting! Fast food and convenient, processed foods are everywhere. Every day you wake up intending to start losing that 10 pounds—or 100—but the day gets away from you, and you end up eating beef jerky, a Big Gulp with an apple fritter, or a Quarter Pounder instead. Maybe all three, by the time the day is over. What should you eat? Where do you start? What can you buy? You might have a spouse or child who isn’t willing to change with you. You want to get healthier, thinner, or both, but you can’t do everything at once—you’re just too busy. And you don’t want to be “extreme,“ missing out on the parties, holidays, and barbecues, eating a macrobiotic, all-alkaline, vegan, or all-raw diet. As an answer to all these very valid concerns based on my experience working with people on their nutrition, I have developed a program to flatten the learning curve for people wanting to massively improve their diet, one step at a time"
We will begin Tuesday, January 5th and will meet the first Tuesday of each month through December 7th, 2010 from 6:30-8:30pm. Join with us to share your experiences, gain new friends, new knowledge, and recipe ideas. You will see cooking demonstrations, taste food samples and be inspired each month.
E-mail me at Jer2911@comgen.com to reserve your space among 20 people and learn how to order your e-book. Feel free to follow our progress each month on this blog.
Dates and the 12 Step Chapters
January 5th - Chapter 1: Getting Off Stimulants and Soft Drinks and Onto Green Smoothies-How to get tons of leafy greens into your diet, painlessly, spending less than 10 minutes a day in the kitchen
February 2nd - Chapter 2: Eating a Salad Every Night-How to make it the center of the dinner rather than the side dish, with lots of recipes so salads are quick to make and something to look forward to
March 2nd - Chapter 3: Eliminating Commercial Salad Dressings in Favor of Fresh, Homemade Dressings-How to know good from bad ingredients, with lots of quick, flavorful dressing recipes
April 6th - Chapter 4: Using the Three Best Fats in the World-Why these three fats are worth your focus for a whole month, for a massive impact on your health, including ways to use it in your beauty regimen
May 4th - Chapter 5: Planting an Organic Garden and Using Everything In It-Lots of recipes—and how to get your garden to give you free, raw produce 12 months of the year, with tips for those with limited space or no space
June 1st - Chapter 6: Making Main Dishes Using Whole Plant Foods-Ideas and recipes for busy people who value simplicity, using legumes and grains for hearty, high-protein meals
July 6th - Chapter 7: Using Sprouts and Dehydrating Crunchy Snacks for Maximized Nutrition-How to sprout, and make crunchy snacks to dramatically increase your consumption of “live” foods
August 3rd - Chapter 8: Getting Fermented Foods in Your Diet-Why this is important, with easy recipes for yogurt, kefir, sauerkraut, and more
September 7th - Chapter 9: Using Whole Grains, and Eliminating Phytates and Commercial Yeast In Your Diet-Why this is critical, and how to make bread easily without commercial yeast
October 5th - Chapter 10: Starting the Day Off Right with Whole-Food Breakfasts-How to eat breakfast easily and nutritiously so you’re supercharged until lunch
November 2nd - Chapter 11: Making Nutritious Treats and Desserts-The kids want cookies, pudding, brownies, popsicles? No problem—lots of recipes for whole-foods treats you don’t have to feel guilty about!
December 7th - Chapter 12: Drinking Alkaline Water Daily with Dehydrated Greens-An easy step in a busy month, with massive, noticeable impact on your health—and where to get the most inexpensive products
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