Have a great Eve and a Happy New Year!

This is a few hours early, so don't read it until midnight if that's important to you, but

HAPPY NEW YEAR!

I hope that the next year brings great things for you and your loved ones. Instead of letting resolutions be the cause of unhappiness and disappointment, how about resolving to be happy this year and not letting little things (like not working out or how awesome ice cream is or how infrequent flossing happens) get you down. 2014 is the year of you, don't beat yourself up, love you and love the year! YAY!

I love new beginnings :)

302 days to book launch!

What will you do to celebrate? 

In 302 days the Earth Diet book will be out! Tuesday 28th October.

These recipes have already helped thousands to improve their health and even heal some diseases. It is obvious that when we put so much nutrition into our bodies that our immune system is boosted and our cells are nourished! Excess weight is usually the first to drop! 

Maybe this book can help millions of people?! What do you think? I am putting together an Earth Diet book launch team. Email me at liana@theearthdiet.org if you would like to be part of it! 

Imagine if you can make a huge difference to the lives of your loved ones and others around the world!

Love Liana 

Does the Vitamin and Mineral Content of Food Influence Our Food Intake and Body Fatness?

The Claim: We Overeat Because Our Diet is Low in Vitamins and Minerals

We know that animals, including humans, seek certain properties of food.  Humans are naturally attracted to food that's high in fat, sugar, starch, and protein, and tend to be less enthusiastic about low-calorie foods that don't have these properties, like vegetables (1).  Think cookies vs. plain carrots.

In certain cases, the human body is able to detect a nutritional need and take steps to correct it.  For example, people who are placed on a calorie-restricted diet become hungry and are motivated to make up for the calorie shortfall (2, 3).  People who are placed on a low-protein diet crave protein and eat more of it after the restriction is lifted (4).  Humans and many other animals also crave and seek salt, which supplies the essential minerals sodium and chlorine, although today most of us eat much more of it than we need to.  At certain times, we may crave something sweet or acidic, and pregnant women are well known to have specific food cravings and aversions, although explanations for this remain speculative.  Research suggests that certain animals have the ability to correct mineral deficiencies by selecting foods rich in the missing mineral (5).

These observations have led to a long-standing idea that the human body is able to detect vitamin and mineral (micronutrient) status and take steps to correct a deficit.  This has led to the secondary idea that nutrient-poor food leads to overeating, as the body attempts to make up for low nutrient density by eating more food.  In other words, we overeat because our food doesn't supply the micronutrients our bodies need, and eating a micronutrient-rich diet corrects this and allows us to eat less and lose body fat.  These ideas are very intuitive, but intuition doesn't always get you very far in biology.  Let's see how they hold up to scrutiny.

Read more »

Statins increase the risk of diabetes in kidney transplant patients

This study was published in Transplantation 2013 Nov 26

 

Study title and authors:

HMG CoA Reductase Inhibitor Treatment Induces Dysglycemia in Renal Allograft Recipients.

Choe EY, Wang HJ, Kwon O, Cho Y, Huh KH, Kim MS, Kim YS, Ahn CW, Cha BS, Lee HC, Kang ES.

Division of Endocrinology and Metabolism, Department of Internal Medicine, Yonsei University College of Medicine, Seoul, Korea.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/24285338

The aim of this study was to evaluate the influence of statins on the development of dysglycemia in kidney transplant patients. (Dysglycemia is defined as diabetes and impaired fasting glucose). The study included 394 patients without previously known diabetes or impaired fasting glucose who had undertaken kidney transplantation. Patients were grouped into the two groups according if they used statins (245 statin users and 149 nonusers).

The study found:
(a) Statin users had a 208% increased risk of dysglycemia compared to non users.
(b) The time to development of dysglycemia after transplantation was shorter in the statin group (38.8 months) than in the control group (47.2 months).

Choe concluded: "Statin treatment is associated with an elevation in fasting plasma glucose and in the development of dysglycemia in renal allograft recipients (kidney transplant patients)".

Stuffed Peppers - Crockpot (C1)

Stuffed Peppers - Crockpot (C1)

Recipe Author: Beverly Bates Johnson

4-5 bell peppers, seeded and halved
1 pound lean ground turkey
1 Tbsp olive oil
Mushrooms (1-2 cups, chopped, or as much as you like)
1 onion, chopped
4 cloves of chopped garlic
1 can diced tomatoes
8 oz can tomato sauce (or more, if desired)
Salsa
Fat Free mozzarella cheese

Brown the turkey with the olive oil, onion and garlic. Add mushrooms and cook until they are soft. Add diced tomatoes and ½ cup of salsa. Heat through.

Coat slow cooker with cooking spray. Stuff peppers and place in cooker. Top with tomato sauce and more salsa. Cover and cook on low 6-8 hours, or until peppers reach the consistency you prefer. Serve topped with cheese.

This can also be baked in the oven: Bake at 350 for 50 minutes. Remove from oven and top with fat free mozzarella. Bake 10 more minutes until cheese melts.

Notes:
Get creative with your vegetables when stuffing this! You can use carrots, or other variations.

Oatmeal and Apples (C2)

Oatmeal and Apples (C2)

Recipe Author: Brittany Simpson

Breakfast is the most important meal of the day!

1 apple, chopped
1 Tbsp olive oil
1 packet Truvia/2 tsp Stevia
Cinnamon to taste
2 Tbsp dry oatmeal
6 oz plain nonfat Greek yogurt
1 scoop vanilla protein powder


Take the apple, Truvia and dry oatmeal and saute in a pan with the olive oil until soft.

Top with the yogurt that's been mixed with the protein powder.

Yummy breakfast!

Krista's Easy Turkey Meatloaf (C1)

Krista's Easy Turkey Meatloaf (C1)

Recipe Author: Krista Plaisier

1 lb ground turkey
1/2 cup shredded carrots
1 Tbsp crushed garlic
2 Tbsp dried basil
1 tsp mustard
pepper to taste
1/4 tsp Worcestershire sauce
1 tsp oregano
1 1/2 Tbsp steak sauce
1 egg white
2 Tbsp flaxseed meal

Cook at 350 for 30 minutes. Reduce heat to 300 and cook additional 15 minutes if needed.

Note: Double-check the ingredients on your steak sauce -- some have sugar added to them.

Meat eaters who are also vegan

Last night at a food party I noticed how my friends and I are all meat eaters, yet everything we served and ate was raw and vegan. 

Straight up raw cauliflower for a great snack! 

Superfood kale salad with grated carrot and beet for some vibrant colour! 

What works for me is a 70% raw vegan lifestyle, 20% cooked vegan and 10% meat eaters. Living this way has had me experience more energy, I've lost excess weight, my digestive system is working well and I feel better. It's all about finding what works for our own selves! 

Emily Rose Shaw who is a mentor for the Earth Diet Personalized Programs was amongst the group and we discussed hate mail from vegans who do not approve that I share meat recipes. It's very important we remember not to judge or condemn anyone for everyone is at different stages and we are all a team on earth together. Its not that I am encouraging people to eat meat, but I do provide recipes for EVERY type of eater. No one gets left behind. I have found that when people start living the Earth Diet lifestyle they naturally start to live a more plant based lifestyle. 

My tip to meat eaters: eat more raw foods!

My tip to vegans: don't condemn meat eaters, focus on your own lifestyle. If you aren't supporting the meat industry that must make you feel proud. You can also inspire and "convert" others around you especially at family gatherings when you bring a huge tray of cookie dough balls ;) no eggs! Purely vegan! Don't be haters. 

Love Liana 

FOCUS on the Principles Challenge - Week 1

FOCUS on the Principles Challenge for 2014 - Week 1

On our Facebook group, we are starting on a four-week challenge to re-incorporate the principles of the 17 Day Diet.

In talking with others and doing some coaching, I'm hearing from a lot of people who have "fallen off the wagon" and need to get back in the game.

Sometimes that's not as easy as it sounds, even though we know what works.  What's worked for some that I've worked with is to incorporate 2-3 principles at a time and make them a habit that you don't even think about down the road.

So that's what we're doing in January! Feel free to join us, let us know here how you're doing with this!

3 Good Reasons not to Day-Drink

As a college student, even at an Ivy League (where studying severely limits partying relative to some other places), I'm aware of how much drinking happens.

I'm also aware of how great an excuse  the holidays seem to be to extend that drinking from Saturday to Friday night to Thursday night to Wednesday afternoon...

Courtesy of images from the internet (yay, internet!), here are three good reasons not to day drink.

Your reputation.

The holidays are a really social season for most of us and drinking tends not to make you sound any smarter. You will form impressions, and a reputation, now that will last all year!

Drinking doesn't bode well for decision-making.

That might be a bit extreme, but you get the idea.

The Hangover.

The whole movie (including the conception of the movie) was just a bad idea.

This one isn't a GIF, but it's almost better - have you heard of the Drinking Mirror App? It shows you what drinking does to your looks. Since the holiday season is also a prime to take photos, you definitely don't want to go down in history looking like the 'after' you on the Drinking Mirror App.

Just don't day-drink! Or, if you do, you've been warned.

Whatever you're drinking this holiday season, drink responsibly.

And DON'T DRINK AND DRIVE. That's a personal pet peeve of mine (I've heard people brag about it - it's not something to brag about, it's shameful and endangers the lives of innocent people).

Okay, lecture hat is off.

What's one your pet peeves?

What's your favorite holiday beverage? Alcoholic or nonalcoholic!

Gluten-Free Chicken Chili with White Beans, Sweet Potato and Lime

Gluten-Free Goddess chicken chili with white beans.

New Year's Day looms. Ah, the annual parades. The glut of bowl games. The feast of football. Pigskin is king. Tight ends are tightening. Quarterbacks are quarterbacking. And kickers are praying to the football gods they won't be called in for a chip-shot, with 6 seconds to spare in the final quarter. Do I sound like I know what I am talking about? I don't. I just overheard some manly sporty banter over gluten-free tuna melts. To which I smiled politely.

And reached for a pickle.

Even after watching every episode of Friday Night Lights, I still don't understand a down. Football is a mystery. Back fields in motion. Penalties! Off sides. Snap. Blitz. Gotta love the lingo.

It's a language alluringly foreign to me.

Like math.

Or for some, perhaps it's akin to say... abstract expressionism.

Visual chaos executed in angles and arcs and bursts of focus, drive and energy.

Thing is, I get the practiced dance of propulsion. Designing motion from multiple points of view. I get it. In my bones. This is my territory. You're talkin' my language. Value verses tone. Light bumping up against dark. Sharp contrast dissolving into blur. I appreciate the power of practice and intention. Negative space divided by a perfect spiral.

Think of the interplay of icing thick paint and oceanic viscosity.  The quickening beauty of a layered surface, vibrating with complementary colors. Transparency and opacity. Cool against warm. Unprimed and primed. Lost and found edges. The seduction of action's evidence. The painter's hand. Rugged tooth and clean, smooth paper.

Though it's not all yin yang, a wrestle of opposites.

As in football- and life- painting is a focus of expression, sometimes true and authentic, and sometimes disappointingly off the mark.

Like a short field goal.

We try. We sometimes miss. But what matters is- we make the effort. And that is all we can do. We kick the ball. We brush wet paint. We string words into a lyric. We stitch a quilt. We photograph a child's curiosity. We make chili.

And sometimes?

We get a winner.

And if not?

Tomorrow is another day.


Read more + get the recipe >>

Healthy Replacements

“Just Eat it”? Taking that leap of faith to let go of the diets and the rules.

Just Eat it. Designed by Olle Hemmendorff for Nike.

Just Do It has been a memorable Nike campaign, motivating and inspiring athletes and active wannabees for years now. But I really don’t want to talk about exercise and determination.

Rather, let’s talk about Just Eat It, the image circulating on social media with that very phrase. This expression has crossed my mind—but not my lips—during many a patient session way before the creative graphic emerged. Yes, sometimes I’d like to shout out JUST EAT IT! (or even JUST EAT!), at times when rational discussion seems to get us nowhere. But that’s my emotional—and occasionally frustrated—response.

Personally, I struggle with the just part of the statement. Does it feel like a justto you, as an only? Or merely eat? To the person living with disordered eating, I bet just is the worst possible adverb imaginable. To me, it minimizes the struggle. Just eat it? As in, “it’s no big deal, what’s all the fuss about anyway”. EAT it?! If you could just eat, wouldn’t you?

The hike toward the Hornli Hut, heading toward
the Matterhorn. 

My editor was reviewing this piece—by editor I mean husband—and he likened this minimizing to a personal experience he and I have had. You see, I have a fear of heights, and I swear it’s worsened as I’ve gotten older. So now, when we go hiking where the path has narrowed and I can vividly imagine the drop off to my death, I get a bit stuck—think deer-in-headlightskind of stuck. No, not just a bitstuck. There’ve been times when he’s had to talk me through, or physically be there to support me. At those times, he’s clearly communicated the message of “just do it, just get over it”, as in “what’s your problem?” failing to understand that my concern just might be irrational.

No, others really may not get it; fear is often irrational. But somehow reading a draft of this post he did get it. I don’t choose to get anxious at precipitous drops at high elevations. And sometimes the dangers are real. But the risk of stepping outside of your comfort zone to eat (as opposed to the risk of not eating enough), is not life threatening.

I suspect that if you really think about it, you’d realize that you used to eat the very foods you fear will make you fat, or will trigger overeating, with no ill effect. Think back to the time before the rigid rules and diets began, before your eating disorder or disordered relationship with food developed. Sure, you may associate carb restriction with something positive—weight loss perhaps (strictly because it resulted in reduced calories, and not because there’s anything magical about reducing carbs, or fats, or any food or nutrient in particular). 

But you fail to acknowledge that your struggle with binge eating only began with this restriction, with the deprivation. Or, that starting to restrict set you on your path to being unable to nourish your body, to respond to its needs. You hold on to all the ‘good’ you associate with dieting, yet minimize the consequences of your disordered eating on your health—on your mood, on your ability to be social, on your energy level, on your thinking.

There’s a bit of a conundrum we face; by we I mean providers and parents and loved ones alike. I can present all kinds of justification for nourishment—for including carbs, for increasing necessary calories, for adding snacks, whatever—but sometimes that’s not enough. Evidence that food restriction is slowing metabolism may help—such as pointing out that a slowed heart rate or lowered body temperature is a consequence of starvation. Showing evidence that you had previously been both healthy and a normal weight when eating your now feared foods may help, but it doesn’t seal the deal. 

Do you know which are the least read of all these blog posts? They are the ones describing research—the clearest evidence—in favor of normalizing your eating. Few tend to care about the evidence.

No, you can’t always negotiate with an eating disorder.

Sure, it’s easier if you know you can trust me—that I’m not going to mislead you; that it’ll really be okay if you make the dietary changes I suggest. But where’s the proof? Until you actually do it, and see that it really isokay, it’s challenging to trust. You believe that you’re different, that the rules simply don’t apply. And so we’re stuck.

At that point, you need a leap of faith. You need to go on blind faith that it will be okay. It helps to acknowledge that where you’re currently at is clearly not alright—in fact, that you’re quite miserable, if you allow yourself to be honest about how you feel. And it helps if you consider ‘what’s the worst that can happen?’ acknowledging that fear of rapid weight change is a distortion of your thinking; progress on so many levels can start here. Recognize that you don’t have to commit to continuing with this change forever—take it one day at a time, and give yourself the opportunity to back out.

It can be scary getting to the top, but it's worth the effort.
Capu Rosso, Corsica

Sometimes we do need to “Eat it!” or “Do it” giving yourself no option but to not go running, or to cease all purge behaviors, for instance. Sometimes giving your self no option makes the recovery process much easier.

But if you can’t bring yourself to take that leap of faith, or to “Do it”, then eating disorder programs may be the next best thing. Or, for those living at home with family, FBT (family based treatment for eating disorders) may be a great alternative.

Over time, you’ll realize that there’s really no other option for living a healthy life than to maintain the changes you’ve started.

Just saying.

What are your thoughts? Is anyone reading out there?

Apple-Cinnamon Stuffed Omelet (C1)

Apple-Cinnamon Stuffed Omelet (C1)

1 egg + 3 egg whites whisked with 1/2 teaspoon vanilla
1/2 apple diced, tossed with 1 teaspoon cinnamon and 1 tablespoon ground flax

Pour the eggs into a  pan over medium heat and let them sit. After a minute or so start lifting the edges and letting any uncooked egg get underneath. Once it’s completely set, remove it from the pan carefully to keep it round and intact. It should be sort of like a crepe.

Dice the apples and mixed them with the cinnamon and flax in a small bowl. Microwave for 30 seconds to a minute until they are soft and smell like apple pie.

Place the apples onto the omelet and fold it up and enjoy!

You can top this with berries that you've microwaved and then crushed, or for C3, you can use almonds-only almond butter.

Nutty Granola (C3)

Nutty Granola (C3)

Makes 12 servings

You can also use raw pumpkin seeds in this recipe instead of the sunflower seed kernels.

3 cups old fashioned oats
1/3 cup chopped walnuts
1/3 cup raw sunflower seed kernels
1/4 cup raw wheat germ
1/4 cup flaked unsweetened coconut+some sweetener to add back the sweet into the coconut
1 Tbsp canola or olive oil
1 tsp cinnamon
1/4 tsp salt
Zest of 1 orange
1/2 cup raisins

Preheat oven to 300°. Spray 10 1/2 x 15 1/2 inch pan.

Stir all ingredients except raisins together and mix well. Spread mixture onto pan evenly.

Bake for 25 minutes, stirring once.

Seafood Salad (C2)

Seafood Salad (C2)

Recipe Author: Jayne Swanson

3 scallops
1 serving shrimp
1-2 tsp olive oil
Spinach for 1
Tomato
Parmesan Cheese


Cook the shrimp in 1-2 tsp of olive oil.  When it is almost done, top with spinach, cover and cook 1-2 more minutes.

Turn upside down onto your dinner plate, add a tomato and a sprinkling of parmesan cheese.

A side of cottage cheese adds a nice flavor to it as well!

Cheesy Jalapeno Mini Cornbread Muffins (C3)

Cheesy Jalapeno Mini Cornbread Muffins (C3)

Makes 24 mini muffins -- 2 mini muffins = 1 serving

1/2 cup (2 oz) shredded reduced fat mild cheddar cheese
1 Jalapeno pepper minced
3/4 cup whole wheat flour (you can also use brown rice flour or rye flour)
3/4 cup stone ground cornmeal
1 tsp baking powder
1/4 tsp cumin
1/4 tsp smoked paprika
1/4 tsp baking soda
1/4 tsp salt
3/4 cup nonfat milk
2 egg whites
3 Tbsp olive oil
Agave Nectar equivalent to 2 Tbsp honey

Preheat oven to 400F. Spray 24 mini muffin cups with nonstick cooking spray. Combine cheese and jalapeno in small bowl and set aside.

Combine flour, cornmeal, baking powder, cumin, paprika, baking soda and salt in a large bowl and mix well.

Whisk milk, egg whites, oil, and agave in medium bowl until smooth and well blended. Stir into flour mixture until combined.

Spoon 1 tsp batter into each muffin cup. Place 1/2 tsp cheese mixture in center and top with 1 tsp batter.

Bake 10 minutes or until lightly golden brown. Cool in pan on wire rack for 5 minutes.  Remove to wire rack; serve warm or cool completely.

Adapted from recipe by Cooking Light

Mock Peanut Butter (C2)

Mock Peanut Butter (C2)

Makes 3 cups

This is a great recipe for those who enjoy their peanut butter but know it's not wise to use it every day, or for those who use their Friendly Fats using other food items. Also note that this is C2, whereas peanut butter using peanuts only, is C3.

1 cup dry garbanzo beans, soaked overnight and drained
2 cups reserved cooking liquid from beans
2 Tbsp cornstarch
1 Tbsp vanilla extract
1/2 tsp almond extract
2 tsp cinnamon
6 packages sugar substitute (12 tsp sugar substitute; or equivalent to 4 Tbsp sugar)

Put garbanzo beans in a container and soak overnight, making sure the water covers the beans to about 2"-3" higher than the beans.  Cover to soak overnight.

In a large pot, cover beans with water 3" higher than beans and bring to a boil.  Cook for 10 minutes.

Reduce heat and cover.

Simmer 1 to 1 1/2 hours until the beans are almost tender.

Reserve 2 cups cooking liquid and set aside.

Drain the beans well.

Preheat oven to 350.

Spread the beans on a nonstick baking pan or a pan that has been lined with parchment paper.

Bake for 55-70 minutes until dry, browned, and toasted, stirring occasionally.

Grind toasted beans in a food processor/blender.

In a medium saucepan, combine cornstarch, vanilla, almond extract, and cinnamon.  Mix in reserved cooking liquid.

Heat and stir until thickened.

Add ground beans and sugar substitute.

Store in an airtight container in your refrigerator.

This makes 3 cups or 24 servings. Each serving is 32 calories, 1.7 grams protein, 0.4g fat, 5.9g carbs.

Cucumber and Dill Dip (C1)

Cucumber and Dill Dip (C1)

1/2 cup plain lowfat or nonfat Greek yogurt
1/2 cup fat free sour cream
1 cup grated english cucumber
3 Tbsp dill
1 tsp grated or granulated garlic
1/4 tsp salt

Combine all ingredients thoroughly and refrigerate to allow the flavors to blend together thoroughly.

Source: Cooking Light

Creamy Salmon Dip (C1)

Creamy Salmon Dip (C1)

1/2 cup plain lowfat or nonfat Greek yogurt
1/2 cup fat free sour cream
2 ounces finely chopped cold smoked salmon
2 Tbsp minced red onion
1 Tbsp chopped dill

Combine all ingredients and mix well.

Refrigerate for at least 30 minutes before serving.

Great for a veggie tray centerpiece!

Smoked Salmon Dip (C1)

Smoked Salmon Dip (C1)

Estimated servings: 9

1 1/2 cups (12 ounces) LiveActive cottage cheese
4 ounces smoked salmon fillets, flaked
2 tablespoons prepared horseradish

Place cottage cheese in a food processor or blender; cover and process until smooth. Transfer to a bowl. Stir in salmon and horseradish. Cover and refrigerate for at least 3 hours or until chilled.

Note: This is only C1 if you use the LiveActive cottage cheese; if you don't, then it is a C3 recipe.

Tahini-Carrot Dip (C3)

Tahini-Carrot Dip  (C3)

1 cup tahini
3/4 cup carrot juice, or as needed
1/4 cup lemon juice
1 1/2 tsp chopped rosemary
2 garlic cloves, pushed through a press
Salt and red hot pepper sauce to taste
Chopped parsley for garnish

Combine the tahini, carrot juice, lemon juice, rosemary and garlic in a blender and blend until smooth. It's a good idea to occasionally stop the blender to scrape down the sides.

Season with salt and hot pepper sauce.

Transfer to a serving bowl, cover and refrigerate for at least 1 hour.

If the chilled dip looks too thick, thin with additional carrot juice.

Miso-Ginger Dip (C2)

Miso-Ginger Dip (C2)

1 can (15 oz) adzuki beans, drained and rinsed
3 Tbsp brown rice miso
3 scallions, white and green parts, chopped
1 Tbsp ginger
2 Tbsp rice vinegar
2 garlic cloves, crushed through a press
1/3 cup water (or as needed)
Hot red pepper sauce to taste

Put the beans, miso, two-thirds of the scallions, the ginger, vinegar, and garlic in a food processor or blender and pulse to combine.

With the processor running, gradually add enough of the water to make a thick dip.  Season with hot sauce.

Transfer to a serving bowl and cover tightly before refrigerating to blend the flavors (at least 1 hour).

Serve chilled or at room temperature, garnished with the remaining scallion.

Blue Cheese Dip (C3)

Blue Cheese Dip  (C3)

3/4 cup lowfat mayonnaise
3/4 cup reduced fat sour cream
6 ounces lowfat blue cheese
1 scallion, white and green parts, finely chopped
2 Tbsp lemon juice
1/2 tsp celery seeds
1 garlic clove, crushed
1/4 tsp freshly ground pepper

With a rubber spatula, mash the mayonnaise, sour cream, and cheese together in a bowl.  Stir in the remainder of the ingredients.

Cover and refrigerate to blend the flavors for at least 2 hours (up to 2 days).

Transfer to a serving bowl and serve chilled.

Hot Crab Salsa Dip (C3)

Hot Crab Salsa Dip  (C3)

1 package (8 oz) lowfat cream cheese, at room temperature
1 cup lowfat mayonnaise
1 cup chunky tomato salsa
1 tsp Worcestershire sauce
1 lb fresh crabmeat, picked over to remove cartilege and flaked
Hot red pepper sauce
1/3 cup fresh bread crumbs, preferably from day old French or Italian bread

Position a rack in the center of the oven and preheat the oven to 350.  Lightly spray a 1-quart round baking dish.

With a rubber spatula, mash the cream cheese, mayonnaise, salsa and Worcestershire sauce in a bowl until combined.  Stir in the crabmeat and season with hot pepper sauce.

Spread in the baking dish.

Sprinkle the bread crumbs over the dip and bake until the dip is bubbling, usually about 30 minutes or more.

Serve Hot

Texas Caviar (C3)

Texas Caviar  (C3)

3 cans (15 1/2 to 19 oz each) black-eyed peas, drained and rinsed
1/2 cup chopped (1/4 inch diced) sweet onion (Vidalia or Texas Sweet)
1/2 cup chopped red bell pepper
1/2 cup chopped celery
2 Jalapenos, seeded and minced
3 Tbsp cider vinegar
Artificial sweetener equivalent to 1/2 tsp sugar
2 garlic cloves, crushed through a press
1/2 cup olive oil
Salt and pepper to taste
3 Tbsp chopped cilantro (optional)

Mix the black-eyed peas, onion, red pepper, celery and jalapenos in a bowl.

In a separate bowl, whisk together the vinegar, sugar substitute, and garlic. Gradually whisk in the oil, then stir into the beans.  Season with salt and pepper.

Cover and refrigerate for at least 2 hours to blend the flavors.

Just before serving, stir in the cilantro if you are using it.  Transfer to a serving bowl and serve chilled.

Vidalia Onion Dip or Spread (C1)

Vidalia Onion Dip or Spread (C1)

4 large sweet vidalia onions, quartered lengthwise
12 large garlic cloves, peeled
1 Tbsp extra virgin olive oil
1 Tbsp agave nectar
Salt and ground pepper to taste
2 Tbsp chopped chives, plus more for garnish

Position a rack in the top third of the oven and preheat the oven to 350.  Lightly oil a 13 x 9 inch baking dish.

Toss the onions and garlic together in the baking dish. Whish the oil and agave nectar in a small bowl; drizzle over the onions and garlic and toss to coat.  Season with salt and pepper.

Bake, stirring occasionally, until the onions are golden brown and tender -- about 40 minutes.

Let cool completely.

Puree the onions and garlic in a blender or food processor.  Add the chives and pulse to mix.  Transfer to a small bowl.  Cover tightly and refrigerate until chilled, at least 2 hours.

Transfer to a serving bowl and sprinkle with chives.  Serve chilled.

This is perfect for spreading onto crackers or on celery.

Herbed Yogurt Dip (C1)

Herbed Yogurt Dip  (C1)

32 oz container of Greek yogurt

1-2 cloves garlic, minced

3-4 Tbsp finely minced herbs (i.e., parsley, thyme, oregano and basil; or but parsley, thyme, chives and tarragon)

Juice of 1/2 a fresh lemon

Salt and white pepper to taste

Artificial sweetener equivalent to about 1 Tbsp sugar (start off with less, some like it more tart)

Mix all ingredients together. Refrigerate for at least 2 hours or overnight for flavors to blend.

Win 3 pounds of chocolate!

You can win 3 pounds of chocolate, just comment on this photo and write WHY you want to win!

To comment go to this photo link via facebook: http://on.fb.me/1kN0ofB
The winner is announced New Years Day! What a great nourishing way to start 2014!

Of course this is 'Earth Diet Approved' Chocolate! It is raw, dairy free, refined sugar free, soy free and gmo free! It is made by Noah the 'Raw Chocolate Man' and is handmade, Doreen Virtue calls it 'High Vibration" chocolate!

This kind of chocolate is a superfood, can aid weight loss, increase energy and be used to treat depression. Every ingredient is high in nutrition; cacao powder, cacao butter, raw honey, avocado oil, pistachios, pure vanilla and real salt!

I know I always say this, and I will keep saying it; we are living in a time where we CAN have our chocolate and eat it too! As long as it does not have toxic ingredients, then chocolate is actually so so good for us!

One of my Christmas gifts this year was this 3 pound block of chocolate thanks to Raw Chocolate Man! I am so grateful!

305 days to new book launch! 

Love Liana

December Bestowed Box Review + A Discount Code!

As you know from my previous reviews, I'm a big fan of Bestowed Box.

It's a great way to try new foods and learn about new healthy products. Health foods can often be on the more expensive end of things, and I'm not a fan of any sort of food waste (even if the food isn't particularly expensive), so it's great to be able to try a wide variety of things without having to buy large, full-sized containers or multipacks of anything.

Bestowed Box subscriptions are a great gift for adventurous eaters, foodies, unadventurous eaters trying to expand their horizons, health nuts, and those trying to eat healthier. It's also a great gift to yourself! Receiving a fun orange box of surprise goodies every month is a great way to build in a mood booster into your life. 

It's also a great way to make progress on two resolutions - expanding your horizons (trying new things!) and the ever popular eat healthy foods one. It's a great way to get some healthy snacks into the pantry after the somewhat unbalanced holiday feasting that a lot of us do (myself included! It's okay - it's the holidays - but it shouldn't be permanent).

This also becomes true for parents, once you move out to college - they start loving you so much that home becomes one delicious Candy Land! Whodathunk.

And they're reasonably priced for all that you get (see the bottom of the post for a discount code)!

Every month, nutritionist Heather Bauer selects some great products with a theme to share with Bestowed box subscribers. 

This December, Heather got into the holiday spirit by putting together a box full of products that give back to the community in some way, whether through a popular organization (like Make-a-Wish) or a unique way. Read more about the way the individual products give back online!

My mom happy-danced when she saw the Saffron Road Thai Red Curry Simmer Sauce.

Okay. So she doesn't actually ever dance. But she was really happy! She loves these - they're healthy and make meal prep super fast and easy - just add meat and/or veggies, cook up some rice to go with the main dish, and you have an ethnic restaurant-worthy meal with better nutrition and less cost/hassle!



My 8-year-old sister loved the All-Natural Baked CHeddar Fries from Snikiddy. And parents love them just as much as kids do! While kids love the cheesy, crunchy snack for its flavor and mouthfeel, parents love that it's non-GMO, gluten free, and has 50% less fat than regular potato chips. Made of cornmeal and potato, it also packs so nutrition - including some healthy digestion-promoting fiber!



I couldn't get enough of the I Heart Keenwah Ginger Peanut Quinoa Clusters - ginger and peanut just belong together, I don't know why I haven't done it before! They're sweet, crunchy, nutty and delicious!



Same goes for the KIND Snacks Dark Chocolate Chili Almond Bar, which helped me make it through a last-minute packing debacle for my fabulous family vacation (photos to come! I love my fam-bam). 



All good stuff and great taste.



We can't wait to try the Simply Organic Mediterranean Herb Greek Yogurt Dip (just add plain yogurt!) and my mom loves that the Pacific Organic Chicken Stock is unsalted and all-natural. No additives here!



As always, you can order more of anything that you really like on Bestowed Box's website. It's so convenient, I love it.

Okay, so here's what you really want - the coupon! Enter the discount code HELLOYUM40 at checkout to get your first Bestowed box for only $10 (normally $19). This code expires on 12/31 (in just a few days!) so be sure not to dawdle in putting your order in!

What's the best gift you got this Christmas?

What's the best gift you gave this Christmas?

Are you giving yourself a gift this holiday season? Do it.  

High saturated fat diet reduces the prevalence of heart disease by 77%

This study was published in the Journal of the Indian Medical Association 1997 Mar;95(3):67-9, 83

 

Study title and authors:

Association of dietary ghee intake with coronary heart disease and risk factor prevalence in rural males.

Gupta R, Prakash H.

Department of Medicine, Monilek Hospital and Research Centre, Jawahar Nagar, Jaipur.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9212571

The aim of the study was to determine the association between intake of dietary fat, specifically Indian ghee, and prevalence of coronary heart disease. (Ghee is similar to butter, basically both are made from the fats of whole milk, both are usually 80% milk fat or greater in terms of their composition, and about two-thirds of that fat is saturated fat). The study included 1,982 men aged 20 years and more. The men were classified into two groups;
(i) Group one: Consumption of over 1 kg of ghee a month (high ghee consumption).
(ii) Group two: Consumption of less than 1 kg of ghee a month (low ghee consumption).

The study found:
(a) The high ghee group consumed significantly more saturated fat compared to the low ghee group.
(b) The high ghee group had a 77% reduced prevalence of heart disease compared to the low ghee group.

3 foods that help with digestion

Hi everyone!

I hope you are having a wonderful holiday season.

To help with digestion here are 3 powerful foods that can do the job:

1. Chia Seeds are high in dietary fiber great for digestion and healing digestion issues. Chia seeds are known to be soothing for the digestive system in eliminating toxins.

Swallow chia seeds whole, or add chia seeds to cereal, smoothies or juices. Here are 2 of my favorite recipes using chia seeds, Chia Seed Cereal with Almonds and Strawberry Chia Seed Jam.

2. Beet is rich in fiber and is known for maintaining the proper flow of food through the digestive tract. Beet can lift all compacted waste that is stuck to the bowel walls and promotes a healthy gut lining and smooth muscle fiber function, which encourages normal and regular bowel movements.

Eat them raw and whole or juice them. I like to juice them. Here is a recipe for a classic Beet Juice: http://www.theearthdiet.org/3/post/2012/11/beet-juice.html

3. Pineapple contains proteolytic enzymes such as bromelain that possess anti-microbial and anti-ulcerative properties, and that helps break down other foods and assimilate their nutrients.

Snack on pineapple as it is or add it to a juice, here is a recipe for Pineapple Beet Juice: 

Makes: Juice for two

Ingredients:
1 pineapple
1 small beet
1 small knob of ginger (large thumb size)

Action:
1. Cut the skin off the pineapple. 
2. In a juice machine, juice the pineapple flesh (not the skin), beet and ginger!

Other benefits:
+ Aids Weight Loss
+ Increases Energy
+ Cleanses skin
+ Cleanses liver
+ High in Anti Oxidant
+ Anti Inflammatory 
+ Aids digestion 
+ High in manganese, a mineral that is critical to development of strong bones and connective tissue

Photo by Rock'n Raw Photos.

306 days to the book launch!
Love Liana! 

Resource: Based on my own experiences and Natural News http://www.naturalnews.com/036692_foods_digestion_probiotics.html