Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Ladies, here’s a video just for you

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Dr. Pam Popper was recently interviewed on Guilt Free TV - and the topic was Women's Health.

I'm personally encouraging women of all ages to watch this half-hour video in which Dr. Pam discusses several relevant topics, including:

  • Weight loss at the expense of health - not all the diet plans out there are good!
  • Bone Mineral Density - which surprisingly has nothing to do with fracture rates
  • Breast Cancer and Estrogen - how to protect yourself
  • Do soy foods help or cause harm?
  • How diet affects menstruation and PMS
  • Plant-based pregnancies - are they safe?

Sometimes we ladies can ignore our own health in order to care for everyone else around us. Dr. Pam wraps up with the reminder that there's a difference between being unselfish vs. selfless. Please take the time for your health.

Thank you for making me so wonderfully complex! It is amazing to think about. Your workmanship is marvelous—and how well I know it.  ~Psalm 139:14 (TLB)

 

Bulgur Salad – An Easy Summer Dish

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Bulgur. The first time I heard that word almost 30 years ago, I wasn't sure what to make of it. It sounded sort of gross, yet someone was serving a salad made from it. (Arlene, if you're reading this, thank you for introducing me to bulgur wheat!)

Bulgur wheat is a whole grain made by boiling groats (wheat berries) until they crack open; it can be made of different wheat species, but it's typically durum wheat.

Because the grain has been cracked and partially pre-cooked, the cooking time in our kitchens is decreased - making it very convenient and simple to prepare. Yet because the bran/germ/endosperm of the wheat kernel remain intact, bulgur is naturally high in fiber, low in fat and low in calories. It's also a good source of protein, iron, and vitamin B-6.

In addition to salads, I've used cooked bulgur wheat in recipes such as stuffed peppers or spaghetti sauce to add thicker texture. And now for the recipe:

 

Bulgur Salad

Pulse in a food processor:

Broccoli - 4 or 5 chunks*
Cauliflower - 4 or 5 chunks*
Carrots - 1 large*
Zucchini - 1 small
Green pepper - 1/2 large
Red pepper - 1/2 large
Green onion - 3 or 4
Cucumber - 1/2 large

* To save time, you can purchase a bag of cut up broccoli, cauliflower and carrots in the produce section. Also, I pulse the zucchini, peppers and cucumber separately, or I chop them by hand. Because of their water content, they can get too mushy in the food processor).

Add the above chopped veggies to a big bowl, then add:

Celery - 1 stalk chopped
Tomato - 2 - 3 Romas, diced
Sunflower seeds - 1/2 cup
Slivered Almonds - 1 cup
Golden raisins (or your choice) - 1 cup
1/2 cup bulgar wheat:  Bring 1/2 cup water to boil, add bulgur and let sit for 20 minutes. Add to salad. Mix in the below dressing.

You can add or delete any combination of veggies to this recipe - it's very versatile!

(Note: I would love to give credit to the creator of this recipe, but I simply do not know where it originated.  I do know that the below dressing recipe is from the Wellness Forum, but I'm unsure of its creator.  I use this dressing on several salads; it's one of my personal favorites!)

Sweet & Tangy Southwestern Dressing

1/4 cup agave nectar
4 TBS fresh lime juice (use the zest too, if desired)
3 TBS apple cider vinegar
1/2 tsp. cumin
1/4 tsp. salt

Whisk well to combine.

 

Jesus said to them, "The time has come for the Son of Man to

receive his glory. It is a fact that a grain of wheat must fall to

the ground before it can grow and produce much more wheat.

If it never dies, it will never be more than a single seed.

John 12:23-24 (ERV, highlight mine)

In the above verse, Jesus was comparing his approaching death to the paradox that a grain of wheat must die (be buried) in order to produce a great harvest of more wheat.

Jesus's death and burial allowed for the great harvest of believer's souls. His sacrifice was the payment needed to cover our sin and put us in right standing with God - something we can never do on our own.

And just as the buried wheat, He certainly did not remain in the ground. His harvest continues to grow. I love Jesus for what He has done, and I love that He provided this analogy. I'll strive to remember it whenever I make this recipe. ♥

 

 

 

Do you live in a “blended” dietary household?

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Do you live in a "blended" household where some choose a plant-based diet and others don't? Perhaps this article will provide a few tips.

One caveat: I don't believe every solution listed in this article would work for everyone. I do know several families that make their "blended" households work in other ways (for example, asking the meat eaters to prepare their own food, and making other agreements ahead of time regarding shopping, cooking and food storage).

If you live in a blended household, I'd love to hear what works for you!

https://nutritionstudies.org/living-blended-dietary-household-4-solutions-make-work/

Movie Review: “Eating You Alive”

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If you know anyone on the fence about plant-based eating, or if you ever need to refresh your commitment to a whole food, plant-based (WFPB) diet, you will want to see the documentary “Eating You Alive.”

Image result for images of eating you aliveThe film featured interview clips from many big names in the plant-based world (Drs. Campbell, Esselstyn, Greger, McDougall, Fuhrman, Barnard, Ornish, and Stoll) plus many other lesser-known doctors who promote plant-based eating in their practices.

But the main thrust of the film was testimonials from LOTs of real-life patients who had been seriously ill and/or morbidly obese. Their health had spiraled downward to the point of being scheduled for radical surgeries or debilitating treatment, and most were told they only had a short time to live. Their ailments ranged from heart disease, stage 4 cancers, lupus, rheumatoid arthritis, type 2 diabetes, autoimmune diseases and much, much more. Doctors had told them their conditions were genetic and nothing could be done to change their outcomes. And most of them skeptically turned to a WFPB diet as a last resort before succumbing to further treatment. Their lives were completely changed. It's truly amazing how the body can heal when given the right nourishment.....many of the people couldn’t get through their testimony without shedding a few tears!

The film also discussed the dangers of consuming oils, how our government is influenced by (and subsidises) the meat and dairy industries, how drug makers influence (and train) our doctors, the dangers of consuming dairy, the myth surrounding athletes and animal protein, how animal agriculture affects our environment, and how horribly factory animals are treated (it's truly heartbreaking).

Celebrities that were interviewed included Penn Jillette (of Penn and Teller - see photo at right), Samuel L. Jackson, and director James Cameron and his wife. All told their stories of how a WFPB diet impacted their lives.

Very short cooking demos were given by Brandi Doming (the Vegan 8 website): Garlic Alfredo Sauce; Lindsay Nixon (Happy Herbivore): Cauliflower Hot Wings; and Miyoko Schinner made her Mac and Cheese recipe.

At the end, the directors discussed 10 Steps to Success with a Plant-Based Diet:
1) Make the decision
2) Extend the Invitation (to family, co-workers, friends)
3) Consult your physician (your meds will need adjustment)
4) Hydrate, hydrate, hydrate! (Women: 4 to 7 glasses of water; men: 6 to 11 glasses)
5) Make a plan. Throw out the bad food!
6) Shop to drop (produce aisle, label reading to avoid sugars and oils)
7) Execute the plan
8) Move it! Daily exercise, does not need to be excessive
9) Expecting the unexpected (Detox symptoms such as headaches, fatigue are short term)
10) Learning for Life (keep learning, use Dr. Greger’s site or the Daily Dozen app)

Overall I give this film a definite thumbs up! Although much of the material was familiar to me, I was definitely moved by the patient's testimonials and am convinced - once again - that everyone should hear this information in order to make informed healthcare decisions. As one doctor put it: "You don't have to be sick and you don't have to wait for a terminal illness. You can do something about it!"

Then God said, “I’ve given you every sort of seed-bearing plant on Earth
And every kind of fruit-bearing tree, given them to you for food.
To all animals and all birds, everything that moves and breathes,
I give whatever grows out of the ground for food.” And there it was.

Genesis 1:29-30 (MSG)

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Good News for Diabetics

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Photo on VisualHunt

I've been sitting in on some webinars lately which featured the topic of Type 2 Diabetes, and the evidence continues to show that conventional treatment is not the best way to go. Here are a few highlights of the information:

      • High blood sugar is not a disease - it's a SYMPTOM of the underlying problem, which is fat. Sugar, carbs, and fruits do not cause diabetes. It's caused when the muscle cells are compromised with fat, and the insulin can no longer penetrate the cell to allow glucose to leave the bloodstream and enter the cells. (Note: While obesity definitely contributes to diabetes, even thin people can be affected due to this type of fat).
      • Diabetics are at increased risk for lots of other health issues as well, including nerve damage, kidney disease, and a much higher risk of heart disease - just to name a few.
      • The medications prescribed for Type 2 Diabetes today are treating a symptom while contributing to a list of other problems. Weight gain (which makes diabetes even worse) and accelerated aging are just two. Excess insulin is just as bad as the high glucose levels. The Accord Study shows that people have a higher risk of death when given intensive insulin treatment.
      • Even Type 1 Diabetes who are producing no insulin can greatly lower the amount of medication needed for treatment with dietary change. Check out this website for details.You can read more about Type 2 Diabetes on my website here.

Why MANAGE this disease when you can get rid of it by switching to a delicious plant-based diet? If you or a loved one suffer from diabetes, please don't wait.

  • Whatever you do—whether you eat or drink or not—do it all to the glory of God!

    (1 Cor. 10:31, VOICE)

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