Sunday-Funday... with, Pumpkin Everything Muffins!

  Happy Sunday Fellow Optimist!

  Finally, a sunny Sunday here in Atlanta! I know we are sure to be doing some grilling later out by the pool- but for now... it's ALL about the, Sunday Muffin!

  We (kids and I) decided to make a healthy version of an Everything Muffin... We had pumpkin and various nuts and seeds... so it seemed like an obvious choice. Although, it was requested by little Kayla for there to be NO coconut, so, we left that out ;) I will only cook something that takes two bowls or less on a Sunday- so, we had to be super efficient!

 This is what we came up with...

 ingredients:

(into one large bowl)  #1

~3 cups whole grain pastry flour
~1 TB baking powder
~1 TB cinnamon (ground)
~pinch of cardamom
~1 tsp of freshly ground nutmeg
~1 pinch of pink Himalayan sea salt
~1 cup coconut sugar- or, organic evaporated cane juice

(into one medium bowl)  #2

~3 farm fresh eggs
~1/2 cup melted coconut oil
~2 tsp of organic vanilla
~1 1/2 cup organic pumpkin (not pumpkin pie filling)

 (making it EVERYTHING)

~1/2 cup dark chocolate chips
~1/2 cup raw sunflower seeds
~1/2 cup raw chopped walnuts
~1/2 cup raisins (I prefer the golden kind)

method:

Preheat your oven to 375 degrees and line 2 muffin tins with paper liners

using a whisk, thoroughly mix all the dry ingredients in bowl #1.

using the same whisk, whisk together all the wet ingredients in bowl #2. Make a well in the center of bowl #1, pour all wet ingredients from bowl #2 right in. Now, switch to using a wooden spoon and gently mix the wet ingredients into the dry.

add the sunflower seeds, chocolate, walnuts, and raisins into bowl #1. Gently, but EVENLY, completely incorporate all ingredients. Using an ice cream scooper, scoop batter evenly into waiting lined muffin cups.

Bake for 15 minutes, then rotate the pans. Continue baking until muffins feel 'springy' to the touch and are golden brown on top. Cool for 5 minutes in to pan, then turn muffins out on a wire tray to cool completely.

Ahhh... Sunday... Now, to the POOL!

Love and Gratitude,

Natalie

Coffee, Caffeine, and Energy

I should start this post out with a disclaimer.  I absolutely love coffee.  I started drinking coffee pretty young and instantly knew it was for me.  I love the ritual of it, the smell, and the taste.  Any city I go to, I immediately find the best coffee shops because they have always been my happy place.

For a long time I justified my love of coffee with studies that show that coffee drinkers are less likely to develop Alzheimer's or that coffee is an antioxidant rich food.  But eventually I had to admit to myself that I was ignoring the negative effects of coffee.  I was very dependent on it.  If I did not have coffee I would have low energy and severe headaches.  When other people would come to me for advice about their health I would suggest that they back away from caffeine even though I was downing a whole pot.  Finally I decided I had to practice what I preach.  I decided that I would try having a cup of hot water with lemon first thing in the morning and then I could have my coffee.  What happened next completely surprised me.  After having lemon water, I really didn't want the coffee.

Because I love coffee I decided that if I wanted, I could have one cup per day and only in the morning.  The changes in my life were bigger than I ever expected.  I used to think that I simply needed more sleep than other people.  I was wrong.  I went from sleeping until 11:00 to waking up naturally at 7:00.  I also no longer crash when I came home from work.  I have the energy to go to evening yoga or cook a nice dinner even after a long day.

If you think you might need to lower your caffeine intake, I recommend you try hot water with lemon or herbal teas.  I personally like hibiscus tea the best and it is packed with Vitamin C.  Plus it is a beautiful pinkish red.  Caffeine can be really hard on your digestive system, so if you are suffering from gastrointestinal symptoms you may benefit from limiting your coffee.  George Metaljan of Worlds Healthiest Foods also makes a convincing point about coffee:

"One of the most problematic aspects of coffee, however, is its ability to make a person feel awake, alert, and ready to go - even when that person's body is exhausted, drowsy, and in need of rest and sleep. The caffeine in coffee provides a false feeling of vitality - the exact opposite of the world's healthiest foods. These foods provide real vitality - complete with conventional nutrients, phytonutrients, and the wisdom of the earth that produced them." http://whfoods.org/genpage.php?tname=george&dbid=200





Good luck,
Chelsea
the-naked-fig.blogspot.com

A Step Away

  It is said, that a journey of a 1000 miles begins with a first step.  Today I was able to take my true first step in my infinite journey.  For the first time in my adult life, I had the opportunity to get a complete lab work up at the doctor's office.  I had been wanting for a some time to get to the core of what was stopping me from achieving my goals--such as losing weight, feeling tired, irregular cycles, etc.  I knew that my eating habits played a large part of what was holding me back; and I've made strides to change my diet and purge my body of the junk and processed foods of this country's "typical" intake.  But, I knew there had to be more to it.  I knew that in order to be truly effective and to see real, long-term changes, I had to have all the answers.

  So, last week I went to see my doctor and told them of my concerns.  I was completely honest.  Honesty is the only way real change can be ensured to come about.  You have to be willing to shed the lies you tell yourself, the doctors and others in order to seriously help yourself.  I had my blood drawn and tests run to evaluate everything from my cholesterol to hormones to sugar levels and all the important stuff in-between.  Today, I got those results back.  Overall, things turned out well.  I can't say if having made changed my diet some time back made a difference in the numbers, because I didn't have an initial baseline before making changes.  However, I'm scheduled three months out to do a re-draw.  I'll be making more changes to my diet and of course exercises before the re-draw, so it will be interesting to see what greater changes take place between now and then.

  I'm moving forward. I'm starting my journey.  My path is clearer now and I'm looking forward to my stroll and where it leads me.  I have my 5k approaching in just a couple of weeks and I consider the completion of that 5k part of this journey.  As I said last time, I will continue to keep you all in the loop of my progress.  My ups and downs make me real and human. It means I'm living, not just existing. I hope those of you reading my posts feel the same way about yourselves.

 Much Love,

 Marissa!

The Power of Chia and The Easiest Jam Recipe Ever

 Chia seeds have been making their way into health food stores over the last few years, but odds are you're more familiar with chia pets.  Either way, we are talking about the same seeds.  Those tiny black seeds that sprout and create "hair" for your chia pet can do wonders for your health.

 Chia seeds were once a staple food of the Aztecs and Mayans and are still commonly consumed in Mexico in the form of a drink called Chia Fresca. I've been told that Aztec warriors used to use chia seeds for rations because such a small amount of chia sustained energy and provided lots of nourishment.

 Like flax seeds, chia seeds are rich in Omega-3s.  But unlike flax, Chia does not have to be ground first in order to digest.  Chia is full of antioxidants, nutrients, and fiber and has a long shelf-life so you don't have to worry about freshness.

 You may be wondering, if chia is so healthy, why am I just now hearing about it?  Chia actually has an interesting history.  When the Spanish came to Latin America, they banned the Aztec and Mayan people from farming chia as they believed it was too closely associated with their non-Christian religions.  This led to chia nearly disappearing as a food source.  Now that scientists are discovering all of the health benefits, chia is making a major comeback.

 One neat thing about chia seeds is that they gel when mixed with liquid.  This makes them wonderful for making raw puddings, jams, and for thickening recipes without adding flour, dairy, cornstarch, or gelatin.  Try sprinkling chia seeds on fruit or yogurt or in smoothies to start out.  Or if you are interested in going a step further with chia, try this recipe for blueberry chia jam or check out this recipe on my blog for a Pudding Parfait.

 I chose blueberries for this recipe because they are delicious and in season, but it will work with most fruits.  I've made it with peaches and blackberries and they were delicious, but blueberry is my favorite. When berries are no longer in season you can still make this with frozen fruit.  This is a great recipe for using up any fruit that is starting to get overripe.

Raw Blueberry Jam

Ingredients:

2/3 cup blueberries 

1 heaping tbsp chia seeds

1 tsp raw honey or other sweetener (Optional. I only use sweeteners if the blueberries are really tart)

Put ingredients in a food processor or blender and mix into a puree.  At first the mixture will be runny (but still delicious), but after an hour or so it will be gelatinous like jam.  Store in an airtight container in the refrigerator for up to a week.  

Eat this jam on toast with raw nut butter or add it into oatmeal.  Or just eat it straight out of the jar! It's good for you!

With joy and gratitude,

Chelsea

The Naked Fig

5k Flush Out

  Okay...so, I'm walking...er...running...er...walk/running an upcoming 5k.  Ideally, I'd love to run it as I did my initial 5k, over three years ago.  However, my food choices lately, although so much better than they ever used to be, haven't been that great of late.  As I'm mentioned before, we're all human. And humans are far from perfect.  Now, I can either beat myself up for making crappy food choices knowing that I should be buckled down and focused on getting my butt conditioned for the race (which, by the way, is on Aug 3rd), OR...I can own up to my bad choices and, as I plan to do moving forward--as in tomorrow--is to refocus and start healing my body from recent abuses.

  On my agenda? For starters, I've got to flush my system of the processed junk I freely chose to put into my body.  Sugar, gluten, bad fats...plain old junk.  Now, I'm not a doctor or licensed nutritionist of the holistic or commercial kind.  Everyone has a system that is all their own, and I'm not prescribing anything for anyone. I just need to make that clear...but, I'm starting off with drinking one, 32 oz serving of apple cider vinegar water a day.  The apple cider vinegar is a great tool to start flushing the digestive system; and the water is just stellar for the body all the way around. I also plan on ramping up my veggies and my fruits, and eliminating meat/poultry and seafood.  For some time now, I've been predominantly vegetarian, borderline vegan, so eliminating the animal products isn't going to be that difficult for me.

  I have about three weeks left before the race.  I'm looking forward to seeing what my food changes have done for my performance and more-so for my overall health and well-being.  I'll be sure to keep everyone up to date on my progress or my mis-steps!  

  Much Love,
  Marisa!

Delivery Me From Temptation

  All my life, I've been surrounded by food.  Food was never simply used as fuel or sustenance, but as a reward, comfort, band-aide…and yes, even as punishment (usually self-inflicted).  I love food; almost all foods.  I was never considered a picky eater by any means.  Broccoli? Yes, please.  Salad? Bring on the “rabbit food”!!  Steak?  A perfect medium-rare is the way to go.  Chocolate cake?  The only thing missing is a tall glass of milk.  You get my point.   My problem has always been that I liked too much of all of it.  It most certainly didn't help that I loved all the convenient processed food to go with all the natural stuff. 

  However, it wasn't until I met a former classmate, who had become a Vegan for almost 10 years prior to us meeting,  that my mind started to open up to what I was really doing to my body!  So, I started to read.  I read about the effects different food can have on the mind and body.  I started to understand how the foods I ate and drank daily, or on the regular affected me.  I started to make small changes and have noticed the difference.  The human body is completely amazing.  It’s a well-oiled machine that given the right care and maintenance, it will run smoothly and efficiently.  

  Unfortunately, we, as humans, get in the way of our best health more often than not, and pollute our systems with excess and potential poisons simply for self-gratification. 

  I’m not perfect…I’m human.  Sometimes I choose not to listen to what my body says and I indulge.  I’m learning, on occasion, that indulging is OK.  Doing it every day only sets me back on my new goal to live a happy, quality life.

 Much Love!

 Marisa

Dairy Debate plus Nut or Seed Milk Recipe

 Whether or not to drink milk is a topic that tends to get people riled up.  For one reason or another the issue really stirs up people's emotions so I'm just gonna let you know what I eat and why.  Everyone is different so I'm not gonna make any recommendation for anyone else on dairy.

 At this point in my life, I'm not too passionate either way about dairy.  I think it's possible to be supremely healthy with or without dairy.  I don't have a strict label for the way I eat.  I try to not to define my diet because it is constantly evolving and I don't want to get locked into a dogmatic mindset of foods that are "allowed" or "forbidden."  That's simply not for me.  But a good rule of thumb I try to stick to is to choose whole foods.  And animal milk, in its true form, is a whole food.

Before you get carried away though, you should know that I'm picky about what dairy I'll eat.  Real milk is raw, unpasteurized, and non-homogenized.  It also comes from cows that are able to graze in grassy pastures.  Unfortunately, this milk is hard to find if you do not know a dairy farmer.  In fact, in the U.S. unpasteurized milk can only be sold as "pet food."

 The milk you find in stores often comes from cows living in cramped stalls, fed corn, soy and who-knows-what, and that are given hormones to keep them constantly able to produce milk.  Antibiotics are also given to these cows rather than allowing them to get healthy naturally before milking.  Yuck.  Some researchers will argue that the actual nutrient contents are the same no matter that the cows' lives are like or what they are fed.  While the macronutrients may be similar, a sick or stressed cow is not going to produce the same product as a happy healthy cow.  Experts also claim that the amount of antibiotics that are found in milk are negligible, but I don't want to drink ANY drugs in my milk.  For more info on the subject check out this New York Times article: http://www.nytimes.com/2011/01/26/business/26milk.html

 Another concern with milk is the homogenization process.  The fats in milk naturally separate and form a creamy fat layer on top.  Homogenization is a process used to prevent separation to make the consistency of milk smooth and uniform by breaking down fat globules.  This can help improve shelf life, leaving you with less fresh milk.  Again, yuck.  For this reason only buy organic grass-fed non-homogenized whole milks.  It is harder to find but it tastes so much better and I feel more comfortable knowing what is in my milk.  Better yet, I'd choose some raw milk from a local farmer if I can find it.

 You may be thinking to yourself, why in the world would she choose whole milk when every doctor and nutritionist keeps saying choose low-fat dairy.  The simplest answer is that I believe choosing foods as close to their whole natural state as possible is best.  Whole milk is a whole food.  Skim and 2% are not.  I choose to trust nature's wisdom on this matter.  The vitamins in milk are fat soluble so when the milk is skimmed off, it is harder for your body to to digest and assimilate all of the nutritional goodness. Milk is fatty for a reason and I'd rather have the real thing and just drink less of it.

 For many people milk can be hard to digest.  It is one of the most common food sensitivities.  If this is true for you, it is best to avoid dairy.  Some people find that they are more able to digest goat's milk as it is more similar to human milk than cow's milk is.  Another bonus of goat's milk is that the fat molecules are smaller naturally so it is not typically homogenized.  I eat goat milk butter sometimes and it is so good!

 If you choose not to eat dairy, people will certainly ask you where you get your calcium.  Cows eat a vegan diet so where do they get their calcium from?  Grass!  Leafy greens are one of the best sources of calcium and they don't have the downsides of dairy.

 For replacing milk in your diet I would recommend nut or seed based "milks."There are many options available at grocery stores but I prefer to make my own.  Making your own "milks" is easy and keeps you in charge of the ingredients.  Read the labels on your nut, soy, or seed milks.  You may be surprised to see how many ingredients are in there.  I'd much rather have fresh raw nut/seed milks I make myself.

 My favorite milk alternative is hemp milk.  It is the easiest to make because hemp seeds do not require hours of soaking before blending.  I'm not great at planning ahead so this is a major plus.  Hemp is also a protein powerhouse which milks are not.

This recipe is a basic guideline for nut/seed milks but can be tweaked to your liking.  Experiment with different nuts, adding spices, or adding sweeteners.  Cinnamon, nutmeg, and cardamom are especially nice.  Pistachio makes a great milk and has a slightly green color that I like.  Play around with it and have fun!

Basic Nut or Seed Milk

Supplies: Blender and nut bag, fine mesh strainer, or cheesecloth

Ingredients:

1/2 cup nut or seeds (soaked for 4-8 hours)
1 1/2 cup water (Some people like more water.  I like it creamy so I recommend starting with this and adding more if you like.)
1 tbsp sweetener (This is optional-try honey, maple syrup, agave, stevia...)
1/2 tsp spice (This is also optional-try cinnamon, nutmeg, or cardamom)

Soaking will soften the nuts making them blend much more easily.  It can also make them easier to digest.  Nuts have an enzyme that keeps them from sprouting until they are watered.  When you soak nuts, this enzyme disappears and allows for better nutrient absorption.

1. Soak and rinse nuts.

2. Combine all ingredients in a high-speed blender and blend until smooth.

3. Pour through a fine mesh strainer.  If you don't have one you can use cheesecloth.  You can also buy nut-milk bags but I find a mesh strainer works fine for me.

4. Drink immediately or store in the refrigerator for up to 3 days in an airtight container.  Enjoy!

I apologize for the lengthy post but there are a lot of considerations when it comes to dairy milk and I wanted to address them all.  Your brain may be swimming in this deluge of information, so if I've overwhelmed you, just remember Michael Pollan's simple advice: "Eat food.  Mostly Plants.  Not too much." That advice never fails.

Chelsea
http://the-naked-fig.blogspot.com/

Another Optimistic Perspective

 Hello to all you Food Optimists! I'd like to introduce myself and let you all know a little bit about myself as I have the genuine delight of guest blogging for the food optimist. I am Chelsea Hunter of The Naked Fig, a site where I share my recipes and adventures in healthy cooking. I am currently studying to become certified in holistic nutrition and have transformed my own health by embracing whole natural foods and slow cooking.
Changing my relationship with food has taught me gratitude and patience, and helped me lose weight, manage depression, gallstones, and migraines.   

 If you ask me, the language of health and nutrition can be very negative: Don't eat this, restrict that, never mix those, use will power...You know what I'm talking about.  It can make the very idea of getting healthy feel like a futile uphill battle.  That is what I love about The Food Optimist.  It's all in the name.  Think positive and stay optimistic.  Instead of getting bogged down in the negatives, think of the wonderful changes that come from healthful balanced eating.  Being healthy doesn't have to mean deprivation.  In fact, to me, it means the opposite.  My diet is plentiful and varied.  I hope to inspire you to see that healthy eating is a practice of adding and expanding rather than cutting back.  The joy and pleasure of eating well is what I hope to bring as my vision of "food optimism", a reminder that healthy eating is simple, fun, and intuitive.  Our bodies are programmed to tell us what we need if we will only listen.  

You can look forward to a mix of raw and cooked healthy meals and desserts from The Naked Fig, and feel free to contact me with any questions.  I can't wait to get to know you all! 

Here is a little teaser of the kind of foods I make: A Raw Vanilla Rosewater Tart + Edible Flowers + Bee Pollen

http://the-naked-fig.blogspot.com/

Our Newest, Happy Foodie!

 As promised... Here is our first new foodie blogger, Marisa Prior! Not only is Marisa going to be sharing her fascinating story with us all... she is ALSO now one of our associate personal chefs here at Food Optimist! She has come a LONG way on her journey- is on her path to helping others! She is so excited to share her story and connect with you all :) Be sure to check for her post, every TUESDAY!! Make this a beautiful day!

 With love and gratitude,
 Natalie