Did you have a nice Thanksgiving?  We enjoyed a quiet dinner with a family member and counted the many ways we're grateful to God for what he has done, and what he continues to do.

As of today, the leftovers have pretty much run out.  Back to the stove we go.  But if you're not quite in the mood to spend a lot of time cooking just yet, here's an easy recipe that I tried today for the first time.  It's quick, too, since it's made in an instant pot or pressure cooker (I used a pressure cooker).  It comes together fast, since it contains frozen vegetables, canned tomatoes and canned beans (I buy organic canned beans and veggies at Walmart for about .92 cents a can; you may even find them cheaper elsewhere).

Here's the recipe (from the Fat Free Vegan website).

I could not find the frozen vegetables suggested on the recipe, so I just chose other frozen vegetable blends.  The only thing I would do differently is use "heartier" frozen veggie blends because of the mushiness factor when cooked.  Potatoes, yams, green beans and the like tend to not get as mushy.  The veggie blends listed on the recipe will probably work much better than the ones I chose.  You can also use fresh veggies if you prefer.

I also did not have hot sauce, but I used a Thai chili paste and that worked well.  You can tweak this recipe however you like.  It's pretty much anything goes.

This soup is packed with calcium, vitamins, minerals, anti-oxidants, and protein.  The veggies and beans have ample protein on their own, but by adding quinoa, you're getting an extra protein punch.   Quinoa is one of the highest protein grains and contains all 9 essential amino acids.  A great addition to almost any soup!

Perhaps add a salad and some whole grain rolls, and you are all set!

Do You Have a Holiday Game Plan?

The sixty-three days from Halloween to New Year’s Day marks the season of dread for those trying to watch their weight.  Studies vary on the amount of weight gained during this period of time – anywhere from five to ten pounds seems to be the average.  That may not seem like much until considering the fact that the weight gained over the holidays is generally never taken off.  Even if someone gained just one pound a year, by the time they attend their 40^th class reunion they’ve easily put on 40 pounds or more.

Many people give themselves an unspoken permission slip to over-indulge for 63 days.  After all, we’re surrounded by endless amounts of candies, baked sweets and high-calorie beverages.  And because it’s the normal behavior for the majority of the country, we may wonder why try to fight it?  Add stress into the mix and any attempts to stay on track nutritionally are practically doomed.  So what’s a person to do who wants to survive the madness and not feel like a bloated zombie on New Year’s Day?

The answer is to make your holiday game plan now...yes, now.

Read more about it here.

Having a holiday game plan means you can celebrate the New Year rejoicing that you haven't gained weight!  No resolutions for you - except to continue on the healthy path toward maintaining (or re-gaining) your health and ideal weight.

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PS - Need a place to donate that extra Halloween candy?  (And yes, you do need to get it out of the house.  Read Tip #1 of the holiday game plan).  Visit the following website to donate your candy to the troops.   http://signup.operationgratitude.com/halloween-candy-give-back-map

There you will find local businesses that will take the candy off your hands.  If you live in my neck of the woods, the Shorewood Family Dental Care Center, 607 W. Jefferson, Shorewood, IL,  is a participating drop off place.  Contact them at 815-725-5991.

Next year, give stickers, not snickers 🙂

October is commonly known as “Breast Cancer Awareness Month”, a campaign that was founded 30 years ago as a team effort between the American Cancer Society and a pharmaceutical company, AstraZeneca. The campaign has since evolved to include major charities who strive to increase breast cancer awareness and raise funds for research.

How much progress is the campaign making?  Has the risk of getting breast cancer actually changed over the last decade?  And why is the "Think Pink" campaign coming under criticism?

Read the article here.  

Breast cancer is largely a lifestyle-related disease; our lifestyle choices matter more than genetics, toxins, or environmental chemicals. Oh that more funding would be geared toward educating people on how to avoid this disease in the first place by lowering their risks, primarily through a diet which research has been proven to prevent 95% of all cancers. However, because the main message of the campaign focuses on early detection and subsequent treatment, we continually mop up the water under the sink while we neglect to turn off the faucet.

The good news is that there is MUCH you can do to tremendously reduce your risk of breast cancer. You have more control over this matter than you may believe.   Please contact me here for references, additional information, class schedules, or personal help.  And while you're there, sign up for our newsletter and/or blog.

My husband Steve asked what I'd like for Christmas last year, and I replied I'd like to attend the McDougall ASW in Santa Rosa, CA, in September.  Well we just returned - and what a great weekend it was!  In addition to three great presentations by Dr. McDougall (including explanations of colonoscopy guidelines/risks, and the dishonesty of the heart surgery business), we also heard from two cardiologists (one of whom was John Mandrola, a specialist in Atrial Fibrillation).

We heard from Jeff Nelson, the founder of Veg Source, and learned that his great grandfather and relatives were the founders of Armour meats!  We heard from Dr. Michael Ozner, an author and proponent of the Mediterranean Diet (he and Dr. McDougall had a "lively debate" following the presentation).

Dean Ornish gave a fast-paced, fact-filled presentation on the reversal of heart disease, and the four components needed for healthy living. Nelson Campbell, who has launched the grass-roots movement called PlantPure Nation, told us his story and his plans for the future.

Dr. Tom Campbell shared what he's doing in his clinical work, and we heard from other up and coming "doctors of the future" who focus on lifestyle as medicine:  Craig McDougall (son of Dr. M), Anthony Lim (medical director for Dr. McDougall's clinic), Matt Lederman and Alona Pulde (featured in Forks over Knives ).  All of these doctors are expanding the realm of diet as medicine - they gave us hope for the future!

Psychologist Doug Lisle explained why changing our diets can be so difficult, and offered some great insight on how to motivate others.  We also heard informative presentations from scientist Susan Roberts, and registered dietitian Brenda Davis.

The food for the weekend was fabulous!  It was an unlimited potluck of delicious food at every meal, with a room full of snacks available at all times.  Any tea drinker would have been in glory, since there were dozens of teas also available at all times.  I  discovered Teechino herbal coffees (tea bag style) which I will definitely be purchasing.

Dr. McDougall and the entire staff are readily available to speak with anyone.  We were fortunate to have a nice conversation with Dr. T. Colin Campbell, who surprisingly approached us because he remembered me from a conference in Ohio several years ago!  I was amazed by that.  Dr. Campbell was there to support his two sons (Dr. Tom Campbell, and Nelson Campbell).

The next ASW will be held in February, 2017.  For more information, visit www.drmcdougall.com.  The line-up includes Dr. Michael Greger (nutritionfacts.org and author of 'How Not to Die', Dr. David Katz, and other notable speakers.  Perhaps you should ask for a trip to the ASW for Christmas this year!  We thoroughly enjoyed it and recommend it highly.  It's a well-organized, top-notch event.