10 of 40 Day 6

The Benefits of a GOOD salad

Although it can be frustrating for a person who eats a whole food plant based diet or a vegan to only have salad as an option on a menu (and usually not a very good salad) there is a reason we eat salad so often away from the typical lettuce, tomato and if your lucky cucumber salad from a restaurant.  The reason we eat so much salad is that it’s delicious and it’s super good for you!  My favorite salad consists of kale, cabbage, spinach, brussels sprouts, radishes, red and green bell pepper, tomato, quinoa, beans, nuts, english cucumber, scallions, avocado and fruit. Below I've noted some of the benefits of these whole foods. 

Kale    One cup has 33 calories, 3 grams of protein, 2.5 grams of fiber, Vitamins A, C & K, Folate (a B vitamin that is key for brain development), Alpha-linolenic acid (an omega 3 fatty acid.)

Cabbage     which is an excellent source of fiber, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5).

Spinach     One cup is 7 calories. You read that right! 7 calories! It is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

Brussel Sprouts   56 calories, 4 grams protein, 4 grams fiber, 274% vitamin K, 162% vitamin C,     24 % vitamin A, 24% folate, 18% manganese. 

Radish     1 calorie per radish. Yes just 1 calorie and here's all your get, folate, fiber, riboflavin, and potassium, as well as good amounts of copper, vitamin B6, magnesium, manganese, and calcium.

Tomato     22 calories, 1 gram protein, 3 grams sugar, 5 grams carbs, 1 gram fiber, 6 milligrams vitamin C (26 percent DV), 1025 milligrams vitamin A (20 percent DV), 7 milligrams vitamin K (12 percent DV)

Red & Green Bell Pepper are an excellent source of vitamin A (in the form of carotenoids), vitamin C and vitamin B6. They are a very good source of folate, molybdenum, vitamin E, dietary fiber, vitamin B2, pantothenic acid, niacin and potassium.

Quinoa      One cup of quinoa provides about 220 calories and 8 grams of protein.

Black Beans     227 calories,15 grams protein,15 grams fiber,0 fat.64% folate,40% copper, 38% manganese, 35% vitamin B1 Thiamine.

English Cucumber

Scallions

Avocado (occasionally)

Nuts (occasionally)

Grapes/Strawberries/Blueberries 

Baked Tofu (occasionally)

I tend to go with either Jane Esselstyn’s 3/2/1 dressing which is a vinegar based dressing or Back to the Ranch cashew based dressing from Salad Samurai written by Terry Hope Romero. 

As you peruse this list of salad items and the nutrients that these items provide you can see that a salad provides all the protein a person needs, plus some (we need 42 grams daily), in addition to being low in fats and calories and high in fiber.  I emphasize fiber because to be honest, my friends, that is what we should be more concerned with not protein.  We all get more than adequate amounts of protein daily in our lives but fiber is a different situation.  Watch NutritionFacts.org to see the concerning evidence about our lack of fiber at https://nutritionfacts.org/video/do-vegetarians-get-enough-protein/

“The only nutrient Americans may be more deficient in than fiber is potassium. See 98% of American Diets Potassium-Deficient. For more on how S.A.D. the Standard American Diet is, see Nation’s Diet in Crisis.
”

— Michael Gregor, MD

So why not add a few items to your salad and allow your taste buds to come alive.  A salad doesn't have to be iceberg lettuce, a tomato and cucumber with a processed dressing.  It’s amazing what a palate that has been cleansed with whole fresh foods can experience.

Wishing you Grace, Peace & Healthy Living,

Lorraine

*Nutrition facts from draxe.com,  webmd.com, whfoods.com, mercola.com

*Do you want to know when a new blog has been posted. Let me know by e-mailing me at gracefullivingcoach@gmail.com and I'll get you on the list

10 of 40 Day 5

Kicking a Habit....

Have you ever thought about “kicking the habit” The caffeine habit that is.  I went off caffeine two years ago today.  For me it was because of an illness.  I had never worried too much about caffeine prior to that time.  But once I gave it up I found the hardest thing about stopping caffeine was the same thing as when I stopped smoking.  HABIT.  Every morning I love the smell of coffee, drinking a cup before I do anything else.  Relaxing and allowing the warm coffee to fill me up, is one of my favorite things to do to start my day.  Just like when I quit smoking and I had to adjust to not lighting up when I got in the car,  I suddenly had to start my day differently.  I tried drinking tea.  But it just wasn't the same. 

In the end, giving up caffeine, proved to be easier than when I gave up smoking over 20 years ago.  Once, the headaches went away and I discovered good decaf coffee, all was good in the world again. I could still enjoy the smell, taste and routine that I so love in the morning without all of the side affects. 

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"Have you ever had to give up something you loved? A routine that you didn't want to stop but knew it was bad for you?"

When it is something that is part of your routine or a habit you have adjusted to over years it can be difficult to change.  Many things you do without a second thought.  Like brushing your teeth in the morning, opening the door, tying your shoes or grabbing a handful of M & M's as you walk past the candy jar.  It’s nice not having to think about things that just come naturally.  But it can also be difficult to change things when they aren’t good for you.  Snacking as you cook dinner or grabbing a cookie when you come in from work or laying down on the couch to watch TV instead of exercising may be habits you'd like to change. 

“What can you do to change a habit that is holding you back from success?”

In her book “The Plant-Based Journey” author Lani Muelrath suggests:

Become Aware

Clarify Your Intention

 Identify Micro Changes

Practice

These steps follow the same principals as SMART goals: S=Specific  M=Measurable A= Achievable R=Realistic T=Time Sensitive/Based.

If you have a habit that you would like to change, plan out your success.  Develop a SMART goal. Remember that you may have set backs and that is okay.  Celebrate your success no matter how small.  Know that you will have challenges and that each challenge presents an opportunity for success.  Have a support person, someone you are accountable to. This can be a friend or family member, your trainer at the gym or a life coach.  Enjoy the process!  It takes time to develop a habit both good and bad.  Give yourself some grace and grow into your new healthier way of life.

Wishing you Grace, Peace & Healthy Living,

Lorraine

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10 of 40 Day 4

What in the world did we do before websites and apps to help us make dinner? Or do anything else for that matter.  A cookbook is great, but when you have something in mind or limited ingredients isn’t it great to type in a word and get a multitude of choices.  And what if you have a question about your health, a few clicks of the keys and presto you've become a doctor and you know just what your problem is and how to fix it.  But, I think we can all agree that looking up recipes is quite different than diagnosing ourselves. We all know the latter is a recipe for worry and trouble that most times doesn't exist, yet I think we all would have to admit to at least once finding out that we have an incurable disease that is only found on an island that we've never heard of and we are certain that we have contracted it. With that said, I'd still like to share a couple of sites that I enjoy perusing for recipes, medical facts, guidance and inspiration (just read a few of the transformations on Forks over Knives site and you'll know what I mean by inspiration)  

www.simpleveganista.com Great site for easy to prepare recipes. With simple ingredients.

www.sweetsimplevegan.com  Another great site for easy to prepare recipes. With simple ingredients. 

Food Monster App through One Green Planet or www.onegreenplanet.org This site includes recipes, articles about concerns for animal mistreatment and environmental impacts. 

Forks over Knives App or www.forksoverknives.comThis site is a great resource for whole food plant based eating and shares inspirational stories, recipes and articles on medical facts and research.

www.nutritionfacts.org  The word facts is used properly here - Dr. Gregor explains the actual medical facts through published journals - it is an amazing site. 

www.pcrm.org  Dr. Neal Barnard is a rich source of medical facts and information and is a front runner in exposing the danger we can find in our foods and how political red tape is wrapped up in what we eat. 

richroll.com  This site includes podcasts, recipes and so much more from sedentary lawyer turned ultra marathoner and triathlete Rich Roll and his wife Julie Piatt. 

These sites help me explore all the possibilities and make healthy choices at the same time.  You do need to pay attention to the ingredients list on some of the recipe sites and make sure your choices are wise. Even vegans can make poor nutritional choices. 

So…I recommend you explore.  Find the websites that inspire you, encourage your journey and teach you about good health.  Sites that are filled with factual information from doctors and professionals that are walking the walk. Once on the sites, enjoy the videos and information shared as well as select recipes that you would enjoy and that include ingredients you often times have on hand.  Establish some favorites so that life is easier when preparing your grocery list or choosing a dinner. And most of all embrace all the qualified chefs, registered dieticians, athletes, scientists, environmentalist, doctors and professionals the internet has to offer.  We are so very fortunate to have this resource.  I certainly enjoy all the options, I hope you do too.

Grace, Peace & Healthy Living,

Lorraine

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10 of 40 Day 3

My favorite meal is almond ricotta stuffed shells, veggie balls and salad with “ranch” dressing.

The stuffed shells recipe is from Artisan Vegan Cheese from Everyday to Gourmet by Miyoko Schinner

The veggie balls recipe comes from Plant Pure Nation Cookbook by Kim Campbell

“Back at the Ranch” salad dressing can be found in Salad Samurai written by Terry Hope Romero

This is my go to meal when having company that is not vegetarian, vegan or whole food plant based.  It tastes very much like the dairy, meat versions – I believe, truly believe it is because the texture is the same.  The key to cooking this way for non-vegans is most definitely texture. As well as keeping in mind that we eat with all of our senses.  This meal looks exactly like its meat/cheese/dairy version, the smell is of pasta and sauce and dill in the dressing, the texture is the same and the taste is similar. 

But for a recipe to be successful, like these, it takes painstaking trial and error. The women who wrote these recipes each have their own unique story that transformed them into either a vegan or whole food plant based.  They spent much time in the kitchen measuring, adding and subtracting ingredients.

In the past I was always in a rush, never time to prepare dinner let alone think about what I was preparing or what was in it.  But, once I decided that this was important for health and mind, I slowed down, thought through my meals and carved out real time to prepare them,  I suddenly began to enjoy the process. I found my rhythm. I found joy in the process, and in eating the food.  Through numerous apps, cookbooks and websites I have learned about how to season and make my own recipes. It has taken time and work but feeling comfortable in the kitchen can be freeing. I feel blessed to have an opportunity to prepare the recipes that these women and the many others that have walked the path to healthy eating have constructed. And I am hopeful that the more comfortable I get in the kitchen that I too can construct meals that everyone will love and appreciate. 

Now all I have to do is find joy in the grocery shopping. It may be a bit longer before I get there.  

Grace, Peace & Healthy Living,

Lorraine

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*Do you want to know when a new blog has been posted. Let me know by e-mailing me at gracefullivingcoach@gmail.com and I'll get you on the list.

10 of 40 Day 2

Mindful Eating…Do you know what you’re eating?

 

How often do you eat in front of the TV, computer or your phone? It’s amazing to consider how distracted we’ve become. When I grew up our family of five sat around the table and ate and talked.  It was required.  My children had some of that, but then sports and activities got in the way and suddenly we were lucky to all eat at the same time, let alone the same place. When you eat with distractions it becomes mindless eating.  You don’t pay attention to the sight, sound, taste, smell and texture, you’re unaware of what is in your food or where it came from. 

Do you think you could try an experiment for one day? Take one day and look at all the ingredients in your food.  Look up ingredients if you don’t know what they are or where they came from. Sit at a table and take one bite at a time, really noticing everything about it.  Consider where it came from, the farmers who grew the food, the truck driver that brought it to the store, the grocery team that put the food out and helped you at the check out line.  Think about their families and the importance of their job to support their children. Many people were involved in the process of bringing the food to your fork.  Then consider how the food grew (I am hoping that most of your food was grown and not processed in a lab). Did it grow in the earth or above it on a vine or in a tree? If, the food was processed – what does that process look like?

Being mindful can be so much more than being aware that you are eating.  It is being aware of our food sources, right down to the bees that needed to pollinate the food. It’s being aware of the sound as you crunch down on a piece of cabbage or carrot, the smell that can bring you back to your childhood, the texture,  is the food light and smooth like pasta or firm with ridges like kale? The taste, do your tastebuds jump with eat bite? Is your fork filled with something spicy or sweet or does the bite have a flavor combination that each part of your tongue appreciates? And how does this food work with your body to heal you, fill you, support your good or bad health. 

It’s up to you, are you ready for the challenge. Try it for one meal, one day, one month. Whatever works for you. Be mindful...Remove the distractions....Appreciate the food.

10 of 40 Day 1

What is Whole Food Plant Based?

Why not call yourself a Vegan?

 

Here's a very basic answer.  I highly recommend watching the documentary Forks over Knives and reading Prevent & Reverse Heart Disease by Dr. Caldwell Esselstyn, The China Study by Dr. T. Colin Campbell and How Not to Die by Dr. Michael Gregor - Just to name a few.  

People who eat a whole food plant based diet eat just that, foods that are the whole food without processing and added chemicals.  In the pantry and refrigerator of a whole food plant based person you would find items like: almond milk, kale, spinach, tomatoes, cucumbers, squash, nutritional yeast, beans, rice, potatoes, fresh herbs, hemp and chia seeds just to name a few.  You would also find many many spices.  Especially, turmeric, cinnamon, red pepper flakes, curry…and the list goes on and on.

A vegan is someone who refrains from all animal products.  Their pantry and refrigerator could hold all the same items, but may also include chocolate cookies with a cream center, non-dairy ice cream, chips and frozen vegan meals.  But please do not misunderstand, not all vegans are alike.  Many choose a very healthy diet that does not include unhealthy snack foods.  Unfortunately, there are many people that make poor choices and get sick because of it.  This is a problem because their poor choices make a statement that it is unhealthy to eat as a vegan. This cannot be more incorrect. A vegan who chooses a good variety of healthy real foods can live a very long life filled with vitality.  Check out the book The Blue Zones Solution: Eating and Living Like the World's Healthiest People by Dan Buettner specifically the 7th day Adventist in Loma Linda, California.

In my experience, Whole Food Plant Based eaters are usually making this eating choice for health reasons, whereas, Vegan's are usually making their eating choice for the rights of animals. Either way, I have found that people choose not to eat meat, fish, eggs and dairy for one of three reasons - Health, Animal Rights, Environment.  And most would agree that all are important factors but each person has their own order of importance which is shifted based upon their beliefs. 

With that said, the word vegan is better understood by others,  many Whole Food Plant Based people may use the term vegan when out to dinner in order to help the server understand that they do not eat dairy, meat, fish or eggs.

Either way of life can prove to be difficult and complicated at times.  I have found I prefer to cook and eat at home.  Navigating a menu can be frustrating – however, more restaurants are offering options on the menu and most restaurants are more than happy to accommodate changes. It does help to tell the staff your dietary choices when you call for a reservation. 

Complicated or not, I can say from experience having been a vegetarian turned vegan turned whole food plant based that this way of life has been truly gratifying and exciting.  I love to cook and discover new flavor options.  I have become much more adventurous in my eating and my body and mind are grateful for all the healthy foods I choose to eat.  Let's face it you'll never feel guilty eating a bowl of spinach, kale and arugula coconut soup. 

If you have questions about Whole Food Plant Based Eating, contact me at gracefullivingcoach@gmail.com

Grace, Peace & Healthy Living,

Lorraine

10 of 40

Starting Monday, June 12, I will begin posting on all social media different aspects of my food, mind, body, spirit lifestyle.  

The first 10 days will be food.  I will post healthy whole food plant based recipes and articles, pictures of what I eat and why and helpful hints daily on Instagram, Graceful Living Facebook page, Snapchat, Twitter and weekly on my Blog.

The second set of 10 days will follow the same process for Mind. Which will include meditation, awareness, connecting to the present moment, books, community and friendships. 

The third set of 10 days will follow a spiritual journey that will include books, quotes, prayer, nature, and different ways to connect to God.  

And the last 10 days will be Body including weight training, yoga, running, massage, sleep and so much more.

My hope is that these 40 days will give you ideas and that you will be able to use what you learn to grow in all aspects of life.  By using different media the best of all worlds will include you!  Sharing what you know and helping others including myself to grow through your knowledge. Send me your questions, opinions and pictures of your journey. I am looking forward to sharing my lifestyle and learning about yours.  Let's grow together.  

You can follow me on:

 Website www.gracefullivingcoach.com

Twitter  @Graceful_Vegan

 Instagram graceful_vegan

Facebook @gracefullivingcoach

Snapchat  graceful_living

Email gracefullivingcoach@gmail.com

Grace, Peace & Healthy Living,

Lorraine

Are you interested in receiving my blog or newsletter through e-mail?  Send me your request and    e-mail address to gracefullivingcoach@gmail.com. 

Where do you see God?

I love church.  I love the people and community, I love hearing the sermon, singing the songs and reciting The Affirmation of Faith and The Lord's Prayer.  I love taking a moment of peace to pray amongst others in prayer.  It's quite beautiful to think of people all in union together speaking to God and sharing their most intimate thoughts, hopes, dreams, regrets, fears and love for each other, their community and our world.  If for only a minute, negativity moves away and a conversation of love, commitment and forgiveness takes place.

So, if I love church so much, why aren't I going?

After spending many years working in churches, it was important to step away.  At first, it was important to step away because it can be confusing for a congregation to have the person they formally expected things from to now be in a different role.  And confusing and frustrating for their replacement.  Then I recognized it was important for me.  I needed time to take a breath and truly discover what I believe and where my spiritual connection was leading me.  

What I have, and am discovering is that being a person without a church home is not easy.  Especially if you've always had a church home. Going from one church to the next to find the right fit can be disheartening.  I've talked to people who love contemporary and non-demoninational. They love the band and the larger than life production. They love the bigness and the lessons taught about everyday living.  I've talked to people who love the smaller more intimate church, that can sometimes feel like you've stepped back in time.  The sermons connected deeply in scripture and the service filled with well know affirmations and prayers.  I've talked to people who say their spirituality is best felt in nature. As they walk, hike or sit and pray and see the world as God formed it for us.  And others, connect through television ministry.  They like watching or listening in their home, privately. Just because that is where they are most comfortable or because of an illness or other challenge that does not allow them to attend a church physcially.

So...now my challenge is to determine where do I feel feed by the spirit. For me, it is a multitude of things. It is a small to mid-size church that is rich in tradition.  It is a place with faces that become familiar over time because you've connected to them each Sunday.  It is a place where I can volunteer and make a difference for the church, the community and the world.  It is a place that has intimate Bible study groups. It is a place with laughter and tears and a deep sense of family.  But, I also need a place of quiet connection.  Whether that be meditating at home, reading different views from a variety of spiritual people - Richard Rohr, Sarah Parsons, Michael Singer and Jessica LaGrone just to mention a few, listening to the app "Pray as you Go" or sitting quietly looking at nature and our amazing world.  

With all of this said, I challenge you - sit and truly think about your spiritual connection.  Are you being feed? Have you found your place each week where you make an appointment for God that exceeds your daily spiritual rituals?  And... does this place fit, really fit?  Fit like it's always been there waiting just for you.  As I challenge you - I am challenging myself - my time is now.  I too, will seek out my weekly fit, to add to my daily rituals.  And with the above list of my needs in mind, I am excited for my next step.

Have you written your list? Are you ready for a deeper commitment either where you are currently worshiping or in a new place? And most importantly, are you excited for your next step?

Grace, Peace & Healthy Living,

Lorraine

A walk in the park

I love my home.  I am most comfortable there.  I enjoy sitting on the couch in the living room or on  a chair on the porch reading.  I can hear the birds singing and the quiet hum of my home.  In most cases there is no place I would rather be.  There is a peace, a quiet, a familiarity, a calm I feel when I am at home.  But for the past three Sunday's I have ventured out of my place of comfort.  Don't misunderstand, I am not a hermit I go out all the time but on a Sunday when I don't have to leave-why would I?

Three Sunday's ago,  I needed to run an errand.  The errand took a bit longer than expected, so I ran through Jimmy John's and got a veggie sandwich.  Instead of going home to eat, I sat in the parking lot of a local park.  Enjoying the scenery and noticing all the people out walking and playing encouraged me to get out and walk.  And of course, I loved it.  A time to clear my thoughts, live in the present and look at the wonder of nature all around me.  

Last week my husband and daughter took me to lunch to a restaurant located in an open air mall. I love this mall and I love to shop so of course I loved this restaurant especially the outdoor seating.  As we sat enjoying the occasionally breeze, eating delicious food, having a wonderful conversation and watching the people around us, I had to think to myself what a wonderful world. This is a line from the song "What a Wonderful World" by Louis Armstrong. He sings

"I see trees of green, red roses too, I see them bloom for me and you and I think to myself,  what a wonderful world. I see skies of blue and clouds of white, the brightness of day, the dark say goodnight and I think to myself what a wonderful world. The colors of the rainbow so pretty in the sky are also on the faces of people going by. I see friends shaking hands saying how do you do, they're really saying I love you. I hear babies cry, I watch them grow, they'll learn so much more then I'll ever know, and I think to myself what a wonderful world"      

Could there be a more beautiful song?  The verses fill you heart with gratitude. 

Then this Sunday, we went to Lake Hartwell.  The beauty of this place is all around.  From the lush trees to the serene lake and the music of the birds as they go about their day.  Even at night when someone was playing Billy Holiday and we sat on the dock drinking a glass of wine, looking out at the water and enjoying the music.  I had to think to myself "What a Wonderful World"

I hope you too can "think to yourself, what a Wonderful World."

Grace, Peace and Healthy Living,

Lorraine

Journal

I  journal.  Part of my process is to write three things I am grateful for, one memory and one thing I am looking forward to.  I write these items in detail and by doing so my mind does not know that it is not happening at the moment.  I started this process by watching Shawn Achor's TED talk, which lead me to his book The Happiness Advantage and website goodthinkinc.com and I followed through by taking his class 21 days to Happiness at Ownlifeclasses.com.  It would appear that I stalk happiness.  And I guess in some ways I do.  Writing a gratitude journal not only sets my day up to succeed it also opens me up to receive the good around me. I see the good because I am looking for it.  I have learned from Geneen Roth writer of Women Food and God that we should stop multiple times a day to be grateful in the moment, even or maybe more importantly when things aren't going well.  You can always find something that is positive. So whether I am writing in my journal or just capturing life's positive moments throughout the day I am working toward happiness. 

With this happiness in mind, I journal more than just gratitude.  When I open my journal to a crisp white page I often run my hand over it's smooth texture. And with pen in hand I am usually feverishly writing.  Both good things and bad things enter the page.  And because it is just mine to read, I have no worries that the writing is often times not legible. It really doesn't matter. I rarely go back and look at my writing. Journaling for me is a release.  I let go of my worries, concerns and feelings.  Releasing the tensions of the day, week, year or any time in the past.  By releasing my thoughts to the page I open myself up to new experiences and let go of the past clearing a space to embrace my present. And although I am a true believer in living for the present I still love this quote from Steve Jobs. 

““You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever.”

— Steve Jobs - August 25, 2011

With these words in mind I am able to connect my past dots and change my story.  Looking at what took place and using that information to thrive forward - letting go of the negative, in my case through writing and using that energy to propel forward in a positive direction each day. 

Looking at the past and reframing it, releasing the negative, striving for the positive to live each day in the present with a fresh, energized outlook. This is my goal. 

If you do not journal I highly recommend it. Journal your thoughts and feelings, journal what you are grateful for, journal just the activities of your day.  Any one or all of these things will transform your outlook. It will take you away from electronics and gadgets and if done at night releases the tensions of the day allowing you to sleep better.  The time will be well spent and if you are like me you will be all the more fulfilled because of it. 

Grace, Peace & Healthy Living,

Lorraine