Eating From the Rainbow...GREEN

Today we are looking at naturally GREEN foods.

GREEN: 

Apples
Artichoke
Asparagus
Avocado
Bamboo sprouts
Bean sprouts
Bell peppers
Bitter melon
bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Celery
Cucumbers
Edamame/Soy Beans
Green beans
Green peas
Green tea
Greens(arugula, beet, chard/swiss, collard, dandelion, kale, lettuce, mustard, spinach, turnip)
Limes
Okra
Olives
Pears
Snow peas
Watercress
Zucchini

Benefits: 

Anti-cancer
Anti-inflammatory
Brain health
Cell protection
Cognitive health
Heart health
Liver health

*Information from the 2015 The Institute for Functional Medicine handout.

Next time we will look at BLUE/PURPLE/ BLACK foods

Eating From the Rainbow ....YELLOW

Today we are looking at foods naturally colored YELLOW.

YELLOW: 

Apple
Asian pears
Banana
Bell Peppers
Corn
Corn-on-the-cob
Ginger root
Lemon
Millet
Pineapple
Starfruit
Succotash
Summer squash

Benefits:

Anti-Cancer
Anti-inflammatory
Brain health
Cell protection
Skin health
Hormone balance
Heart health
Liver health

Information from the handout *2015 The Institute for Functional Medicine

Next time we will look at GREEN FOODS- Which will be Monday - if at all possible. :O)

Eating From the Rainbow....ORANGE

Today we are discussing naturally ORANGE foods.

ORANGE: 

Apricots
Bell Peppers
Cantaloupe
Carrots
Mango
Nectarine
Oranges
Papaya
Persimmons
Pumpkin
Squash(acorn, buttercup, winter)
Sweet potato
Tangerines
Turmeric Root
Yams

Benefits: 

Anti-cancer
Anti-bacterial
Immune health
Cell protection
Reduced mortality
Reproductive health
Skin health
Source of vitamin A

*Information from the handout - 2015 The Institute for Functional Medicine.
Come back tomorrow when we will look at naturally YELLOW foods. :O)

Eating From the Rainbow ...RED

Today we are going to talk about RED foods. A list of them first and then the benefits from eating naturally RED foods.

RED

Apples
Beans (adzuki, kidney, red)
Beets
Bell Peppers
Blood oranges
Cranberries
Cherries
Grapefruit (pink)
Goji berries
Grapes
Onions
Plums
Pomegranate
Potatoes
Radicchio
Radishes
Raspberries
Strawberries
Sweet Red Peppers
Rhubarb
Rooiboe Tea
Tomato
Watermelon

Benefits: 
Anti-Cancer
Anti-inflammatory
Cell protection
Gastrointestinal heath
Heart health 
Hormone health
Liver health

*This information is from the 2015 The Institute for Functional Medicine hand out.
Come back tomorrow when we will look at ORANGE foods. :O)

Getting More Phytonutrients #6

Today we will be looking at the last point in our series on Getting More Phytonutrients - from the handout "2015 The Institute for Functional Medicine"

"Be Creative with Substitutions 

One way to get more plant foods would be to think of foods that are commonly eaten that may not be as nutrient dense and replace with nutrient-dense options. Some plant foods clearly give us more phytonutrients than others! For example you could substitute mashed potatoes with mashed purple potatoes or sweet potatoes. You could substitute white rice with purple, brown, or black rice."

We have replaced rice with brown rice mostly. I have bought and tried black rice. It is actually pretty good, it has a nutty flavor.

Now we can get to the fun part - "Eating From the Rainbow" Coming soon! :O)

Getting More Phytonutrients # 5

Continuing our series on Getting More Phytonutrients - from the handout "2015 The Institute for Functional Medicine"

"Maximizing Combinations 

When we put certain foods together, we may achieve a better effect than if we just had to food by themselves. Sometimes, there can be a "synergistic" result from combining certain foods. For example, putting turmeric with black pepper together with olive oil could enhance the phytonutrient effects of all three foods on your health. Adding lemon juice to spinach could help the iron become more absorbed by your body. try putting plant foods together for an enhanced health benefits."

I have never tried lemon juice with spinach before. I will have to try it. I will try to get on here and let you know what I think about the combo. :O)

Getting More Phytonutrients #4

Continuing our series on Getting More Phytonutrients - from the handout "2015 The Institute for Functional Medicine"

"Vary Your Choices 

There are thousands of phytonutrients in nature. If we eat the same foods over and over again, even if they are colorful, we may be missing the universe of important phytonutrients in foods. One helpful hint is to try a new food every week to ensure that you are getting different foods to try!"

I have to agree- by trying new fruits and veggies -you find favorites you never knew you had before! I know I eat quite a few things now that 5 years ago I didn't.

Getting More Phytonutrients #3

Continuing our series on Getting More Phytonutrients - from the handout "2015 The Institute for Functional Medicine"

"Eat the Rainbow of Colors
Instead of getting the full rainbow of color, you may be eating the standard processed food colors of brown, yellow, and white. For example, think of the typical breakfast menu- waffles, pancakes, ready-to-eat cereal, sausage, and eggs- which does not necessarily provide much color early in the day. however, if you had a fruit smoothie with blueberries, peaches, and raspberries, you'd have three colors of the seven colors of the rainbow first thing in the morning! Make it your goal to get the full seven colors every day with a variety of foods."

That is a pretty big challenge right there, worth working towards for sure!

Getting More Phytonutrients #2

Today we will look at number two on our handout from "2015 The Institute for Functional Medicine."

"Know Your Phytonutrient Sources 
Phytonutrient- rich eats are limitless, making ti fun to experiment with new varieties and colors even within one category of good. Here are some source of phytonutrients to get you started: Any and all plant foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and even herbs and spices."

Start paying attention to the brilliant colors of fruits and vegetables. Along with those colors comes some wonderful nutrients!! 

Getting More Phytonutrients #1

Ok- So I mentioned I would be starting an "Eating from the Rainbow" series. Well first we need to start with this series about getting more phytonurtrients. The Information I will be sharing during this series is from the "IFM- 2015 The Institute for Functional Medicine." It is a handout that my MIL got on a recent Dr's visit. She is a click away from osteoporosis and her Dr is encouraging her to get as many of her needed nutrients from food. And this handout has some great tips - along with a list of foods from the rainbow.

Today we will start with the first pointer:

"Aim for 9-13 Servings of Plant Foods Everyday 

We need about 9-11 servings of whole plant foods if we want to prevent chronic disease. A typical servings only half a cup of cooked vegetables, one cup of raw leafy vegetable, or a medium-sized fruit. It would be best to aim for every meal of the day to have about 3-4 servings of plant foods so that at three general meals per day(not including snacks), you would make your serving requirement on a daily basis."

Another benefit for aiming for this many servings of plant foods is that you get more fiber in your diet and fiber is so beneficial in so many different ways! :O)

Beautiful Weather and More

It was a beautiful weekend here in Texas! We spent a good amount of time working on getting our garden ready. It felt good to be out in the sunshine. I have a little what I call mini green house- where I will be planting 72 seeds today. I spent some time planning what we would be planting and where it would be planted. It felt good to finally get that done. I have had some kind of mental block going on lately and although I wanted to get this job done - I just couldn't seem to move forward with it. I am glad that I have been able to move forward. And I am excited about all the prospect of being able to get some great produce from my garden..in time.

Speaking of time - gardening really does teach of about patience. Patience - being able to wait is a very important lesson to learn. I know it is something that although I have never prayed for more patience, God has worked with me extensively in this area.

I have a couple of great posts that I will be getting written up as soon as I can. One will be about shoe care - just a little something I have found that helps keep your shoes looking great. Also I will be starting a "Eating From the Rainbow" series. And a "Good Deal that turned into a Great Deal"

Hope to get back on here soon to work on these- but for now - it is another beautiful day in Texas and I have a lot of things I want to do. Hope you all have a great day. I also hope you have sunshine in your area- if so - get out in it and enjoy!! :O)

Try to include these dozen things ~ daily

Recently I have come across something that has helped me tremendously and I wanted to share it with you - just in case you too could benefit from this. This video is less than 10 minutes but there is some great information! It has really helped me in planning for my meals, which by the way is very helpful. Planning helps us make much better choices over all. This is basically a list of things that are beneficial to make sure you get every day. Different foods provide different nutrients and when we leave certain food groups off - we are missing out on the health benefits they provide. God created some awesome foods for us to eat and enjoy. I am so thankful that He loved us so much to do this for us! Aren't you? :O)

What We Can Learn From the Olive... part 3

Today is our last little look at what we can learn from olives. Life can be hard - we can feel pressed on every side- but when we put out trust in Jesus Christ - He will work it all out for our good! 

We are hard pressed on every side, but not crushed; perplexed, but not in despair; 

persecuted, but not abandoned; struck down, but not destroyed. 2 Corinthians 4:8-9

The Crushing Times are Preservation Times 

"The final thing I want to consider about the olive is the best way to preserve it for the long run. It must be crushed in order to extract the oil. The same is true for us. The biblical way to be preserved is to be pressed. And being pressed can certainly feel like being crushed.....Crushing, rather, is the way of preservation. It's also the way to get what's most valuable, the oil out of the olive. Keeping this perspective is how we can be troubled on every side yet not distressed..pressed to the point of being  crushed but not crushed or destroyed."

  And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

Romans 8:28

What We Can Learn From the Olive part 2

Several weeks ago at my Wellness Counts class I learned some interesting facts about olives. The Dietitian shared about a time in her life when she lived in Italy and had an olive tree. She told us you can not just pick an olive from the tree and eat it. This was news to me. Read below how Lysa TerKeurst explains the process that an olive has to undergo in order to be useful for food. 

The Crushing Times Are Processing Times 

"Another thing to consider about the olive tree is how naturally bitter the olive is and what it must go through to be useful. If you were to prick an olive from the tree and try to eat it, its bitterness would make you sick. 

For the olive to be edible, it has to go through a lengthy process, which includes.....

washing, 

breaking, 

soaking,

sometimes salting, 

and waiting. 

It is a lengthy process to be cured of bitterness and prepared for usefulness. If we are to escape the natural bitterness of the human hear, we have to go through a long process as well...the process of being cured."

I will be adding a link to each of the prior posts in this series here as I can: 

Part 1 

What We Can Learn From the Olive part 1

Today I wanted to share a brief quotation found in this awesome book. This is just a tiny gem found in this book. But I thought it would be SO very helpful to any of you who may be going through trying times right now. Do you feel pressed on all sides? Keep reading and receive some encouragement. :O) 

The Crushing Times Are Necessary Times 

"First, in order to be fruitful, the olive tree has to have both the east wind and the west wind. The east wind is the dry, hot wind from the desert. This is a harsh wind. So harsh that it can blow over green grass and make it completely wither in one day. (The east wind is also the one that blew over Job's house.) 

The west wind, on the other hand, comes from the Mediterranean. It brings rain and life. 

The olive tree needs both of these winds to produce fruit... and so do we. We need both the winds of hardship and the winds of relief to sweep across our lives if we are to be truly fruitful."

So if you find yourself going through a rough time just remember that God will use all of these circumstances to create fruit in your life. :O) 

Hard Pressed on Every Side...

This devotional in my "Streams in the Desert" devotional reminds me of this verse in 2 Corinthians: 

8 We are hard pressed on every side, but not crushed; perplexed, but not in despair; 

9 persecuted, but not abandoned; struck down, but not destroyed. 2 Corinthians 4:8-9

Be sure to come back the next few days - there will be a very interesting series that you won't want to miss that goes right along with this verse and this devotional. :O) 

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For even when we came into Macedonia, our body had no rest at all, but we were troubled in every way – struggles from the outside, fears from within (2 Cor 7:5).

Why should God have to lead us thus, and allow the pressure to be so hard and constant? Well, in the first place, it shows His all-sufficient strength and grace much better than if we were exempt from pressure and trial. “The treasure is in earthen vessels, that the excellency of the power may be of God, and not of us.”

It makes us more conscious of our dependence upon Him. God is constantly trying to teach us our dependence, and to hold us absolutely in His hand and hanging upon His care.

This was the place where Jesus Himself stood and where He wants us to stand, not with self-constituted strength, but with a hand ever leaning upon His, and a trust that dare not take one step alone. It teaches us trust.

There is no way of learning faith except by trial. It is God’s school of faith, and it is far better for us to learn to trust God than to enjoy life.

The lesson of faith once learned, is an everlasting acquisition and an eternal fortune made; and without trust even riches will leave us poor.
—Days of Heaven upon Earth

“Why must I weep when others sing?
’To test the deeps of suffering.’ 
Why must I work while others rest?
’To spend my strength at God’s request.’ 
Why must I lose while others gain?
’To understand defeat’s sharp pain.’ 
Why must this lot of life be mine 
When that which fairer seems is thine?
’Because God knows what plans for me 
Shall blossom in eternity.’”

What Shapes Our Days?

“We speak our words of praise in a world that is hellish; we sing our songs of victory in a world where things get messy; we live our joy among people who neither understand nor encourage us. But the content of our lives is God, not humanity. We are not scavengers in the dark alleys of the world, poking in its garbage cans for a bare subsistence. We are traveling in the light, toward God who is rich in mercy and strong to save. It is Christ, not culture, that defines our lives. It is the help we experience, not the hazards we risk, that shapes our days.”

~Eugene H. Peterson in his book “A Long Obedience in the Same Direction-discipleship in an instant society”

"hold on for the last half hour"

"The problem of getting great things from God is being able to hold on fort he last half hour."

When I read this statement in my Steams in the Desert Devotional book I knew I needed to share a recent experience. One in which had I not held on I would not have received the blessings from God- spiritual and physical. 

Several weeks ago in my Uninvited study group I shared a recent experience of mine. Instead of getting the acceptance and understanding I had expected, I began getting questions and statements that shut me down- I could feel a wall go up as I felt that this situation was no helping at all and I no longer wanted to even discuss it and I am sure that it was clear in my body language and demeanor. The discussion left me for a while and then the group facilitator, Amy, felt compelled to circle back around to me, going deeper into the idea that I had no handled the situation that I had shared perfectly. At that point all the pain in my life with feelings of rejection or not accepted started bubbling up in my heart and I knew I would be crying soon. So I, as nicely as I could, made my case and let them know they don't possibly know or understand all I am dealing with and that I am handling situations that arise the best I can. "I'm sorry I am not perfect but no one is perfect but God." is how I ended as I packed my things up and left. As I walked out of the room the majority of me really didn't want to go back for the last two meetings, thankfully God had a week to work with me.

During the week God helped me see that sometimes I have the tendency to do the same thing Amy had done. I have the tendency to ask questions and probably make people feel bad for what they did or make them feel as though I think they are wrong. And as I write this I am thinking it sure sounds like maybe I am trying to be the Holy Spirit for others. 

"Who am I to be the Holy Spirit to you?" 

A great quote from the sermon I heard last Sabbath that fits right in with this post. And reinforces that I am on the right track.   

Once I realized I struggle in the same way as Amy had and I realized that I want people to give me grace and acceptance, I knew I needed to continue with the classes. The next week it was a bit difficult to walk into the room, but God gave me the strength. I was happily surprised that some dynamics in the group had chanced for the positive. And the next two classes went much smoother. I have to admit that I did not talk much. I had felt like I had taken up enough of the class time already and I wanted to give the other ladies a chance to talk and I also wanted to hear what others had to say. And truth be told I didn't want to open the door to more hurt. Maybe if the class had continued longer I would have spoke up more, but honestly there were no questions asked or opportunities for me to speak up. I did not feel the nudge from the Holy Spirit to share so I listened. A lot can be learned by listening. 

At the end of the last class, Amy came up and slipped something in my pocket. I decided since she slipped it in, I would wait till I got to my car to see what it was. There were several ladies there that I wanted to visit with after the class. When I got to my car- this is what I pulled out of my pocket: 

She had worn a couple of these scriptural necklaces the first couple of meetings and I had commented on how much I liked them. And she had remembered that and bought one for me. That was so very sweet of him. As I look at this necklace it will remind me the importance of grace and acceptance and hopefully it will help remind me to be care of stepping on the Holy Spirits toes, by trying to do His job, which is not my job! 

After the meeting in which I left upset had I decided not to "hold on for the last half hour" and not gone back - instead of learning lessons, I could have become bitter. And the blessings God had in store for me would have escaped me. Holding on through the ups and downs and trusting God's heart when you don't see His hand - it is instrumental in growth and receiving His blessings. 

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More and More Space for Grace

“The only thing I’ve seen work in my life to protect my heart from these deep wounds (of rejection) is the constant pursuit of the sweetest grace. 
To love God is to cooperate with His grace. And since I am so very aware of my own need for grace, I must be willing to freely give it away. Each hole left from rejection must become an opportunity to create more and more space for grace in my heart.”

Quote in “Uninvited” by Lysa TerKeurst

Be sure and come back tomorrow when I tell of a personal experience that goes right along with this quote. Just like I said before - this time during this class has had many pop quizzes in which I have had the opportunities to put into practice what I have been learning.  

Sweet Aroma

“As Jesus girls, we can’t walk in victory while wallowing in thoughts of defeat and rejection. We must carry with us the sweet aroma of knowing Jesus everywhere we go.”


"There is an abundant need in this world for your exact brand of beautiful." 
~Lysa TerKeurst in “Uninvited” 

I highly recommend this book!

Self-Sabotage

In my Wellness Counts class recently we discussed the topic of self-sabotage.

• Minimizing 
• Rationalizing
• Generalizing
• Justifying 
• Blaming
• Diversion
• Bargaining 
• Passivity(victim) 

These are just a few of the ways that we use in order to sabotage ourselves. These can be changed but we need to recognize what we are doing first in order to work towards change. 

Being and Trying 

We spend too much time on the side of trying. We need to spend more time on the side of being. 

Asking ourselves questions like: 

Where have I come from? 

How did I get here? 

How will I move forward? 

"Being" reminds me of a favorite verse in Psalms. 

(found this awesome photo on the Christianbooks.com site) 

When we spend some time being still and quiet we give God time to answer our questions. And He will give us great answers. He will also help us recognize when we are using a self-sabotaging behavior. When we catch ourselves using one of them we need to reframe our thoughts.  

It permeates the week

“Worship does not satisfy our hunger for God- it whets our appetite. Our need for God is not taken care of by engaging in worship- it deepens. It overflows the hour and permeates the week.” 

~quote from Eugene H. Peterson’s “A Long Obedience in the Same Direction~discipleship in an instant society”

Vegan 101 ...Waffles

Today is your lucky day! Someone asked for the recipe for the Pinto Bean Waffles - so today I will be sharing that recipe with you all. These are very hearty waffles - but you would never guess there were beans in them if you had not been told. Well at least I couldn't with the delicious fruit topping, which I will share as well. 

Pinto Bean Waffles 

1 cup soaked pinto beans 

1 1/2 cup rolled oats 

1 1/4 cup water

1 T. oil 

1 T. honey or agave nectar \

1/2 tsp. salt 

1. Combine all ingredients in blender. Blend until light and smooth. Let stand 5 minutes. 

2. Again, blend briefly. Pour needed amount onto heated waffle iron and bake approximately 8 minutes or until nice and brown or crisp as desired. Top with fruit topping or other sweetener or topping of choice. 

Fruit Topping  

1. About 1/4 cup each of dried fruit of your choice- dried pineapple tidbits, diced apricots, papaya, mango, pears, peaches, cranberries, strawberries, dates and raisins. Use 3-4 different kinds. 

2. 1 ripe banana, diced

3. 1 tsp vanilla. 

In a 2-quart pot add 3-4 cups water. Add the dried fruit of choice and 1/4 cup of tiny tapioca pearls if you so desire. Bring water to a boil then let simmer until fruits are soft, stirring every few minutes to keep fruit from sticking to the bottom of the pot. If not using tapioca pearls, make a cornstarch slurry by mixing 2 tsp. of cornstarch and 1/2 cup of cool water. Add slurry to simmering fruit and stir until thickened. Sweeten mixture to taste. Remove from heart. Add diced banana and vanilla before serving. Use to top waffles, pancakes or cereal, dry or cooked. 

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By adding the beans to the waffles you are upping the fiber content of the waffles. Plus beans are very good at helping to stabilize blood sugars. When you eat beans and legumes - it not only helps your blood sugar for that mean but also for the next meal or two. So try to see what ways you can incorporate beans into your meals. Here are just a couple of great ideas: bean recipes, adding beans to soup, topping your salad with beans, making hummus and there is even a hummus recipe that uses cocoa and is great with strawberries. There are many great ways to get more beans into your diet. Don't be afraid of beans and legumes - they have so many benefits!!