5 Healthy Salad Enhancers

Like most people, salads are not the first thing that come to my mind when I am hungry. However, a salad can be one of the most nutrient rich dishes and one of the tastiest if it’s made correctly.

To make sure you are making a nutrient rich salad, be sure to choose the best base greens. Iceberg lettuce is 96% water, and provides very few nutrients. Spinach, romaine lettuce, baby kale, and dandelion greens — all of these are healthy things to add to salads, focus on these before you add anything else! There is a great chart for choosing lettuce that I found on greatest.com and included at the bottom of this post.

Once you have a healthy base to your salad, it’s time to find some tasty toppings. Here are five salad enhancers that will give you key vitamins and nutrients and have you craving salads in no time!
 57422040 Mixed nuts1. Add Some Crunch
Almonds, cashews, walnuts, pine nuts and sunflower seeds are just a few examples. Nuts are a great topping to salad that provide a tasty crunch and protein.


2. Add Some Sweetnessberries
Raspberries, clementines and apples are some of my favorite additions to salads, but berries are especially beneficial! Berries add more than just natural sugar and sweetness to your salad- here are 9 health benefits they reap.

G-lemons-limes3. Add Some Taste
Sometimes a squeeze of lemon or lime can substitute dressing for your salad by enhancing the taste of all the other ingredients of your salad. Plus, 1/4 cup of lemon or lime juice has over 30% of the daily recommended amount of vitamin C.


2823684010_9781a9b6d2_z4. Add Some Color
One of my favorite things to add to a salad is more veggies- especially bright colorful ones. Shredded carrot, cherry tomatoes, and sliced bell peppers are three great examples of veggies that add vitamins and vibrance to a salad.


beans5. Add Some Fiber
Incorporating beans into your salad is a great way to fit them into your diet. Garbanzo beans (chickpeas) and black beans are wonderful salad additions. I recommend straining your beans and then rinsing them with water before adding them to your salad.


You now know how to make crunchy, sweet, tasty, colorful salads that are full of fiber, protein, vitamin C, and folate. Next time you make a salad, incorporate these five elements and I promise you will enjoy every bite!

Goodbye for now!

For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline. – 2 Timothy 1:7


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Finding True Freedom

Are you stressed?

I have a feeling your answer was yes, if you are like 77% of America or a fellow student who is about to endure final exams. That being said, finding healthy freedom in your life goes beyond food. Think about it, a balanced and healthy lifestyle cannot be found if the only area you are focusing on is your diet. In order to find true freedom in your life, whether it is from stress or not, food is just one category in your life that you should focus on.


I have not read The Daniel Plan or done the 40 day journey that Rick Warren created, but I do admire his sermons and the idea of The Daniel Plan. In his plan, there are five areas that he focuses on: Faith, Focus, Food, Fitness, and Friends.



 By focusing on all of these areas, you are bound to find a life that is less stressful and more healthy.

Stress isn’t always a bad thing, but it is important to know if you are suffering from the adverse side effects it can cause. Stress can take a major toll on an individual. Stress does not just damage relationships, it also damages the body. Did you know 75%-90% of all doctor’s visits are due to stress related ailments? Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety- and of course all of these issues branch off to other health issues. How would your life change if you decreased your stress levels?


Whether or not you are doing The Daniel Plan or any other plan for that matter, I believe that these Five F’s play a huge part in finding a life of freedom. Medical issues, relationship problems, work struggles, and financial difficulties can all be handled more effectively when we are living a life that is balanced.

So yes, food is just one of the Five F’s. Although I will personally testify that eating a nutrient rich diet can cure what medication can’t; but I will also personally testify that I could not have changed my eating habits without faith and focus on God, support from my friends and family, and fun activities to keep myself fit (yoga is my newest favorite!)

I encourage you to take a look at these five areas of your life. What can you start working on today?

Goodbye for now!

“Consider it a sheer gift, friends, when tests and challenges come at you from all sides.  You know that under pressure, your faith-life is forced into the open and shows its true colors.” -James 1:2-3

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Eggcellent Easter Recipes

Easter is just a week away, and with such a special holiday looming in the near future many of us are busy-bunnies this week trying to prepare for egg hunts, family gatherings, and Easter activities for all. However, just because Easter marks the end of lent and you’re allowed to eat all of the bad foods you gave up for 40 days, you don’t have to break your diet!

Many dietitians will tell you, “Breakfast is the most important meal of the day.” Not only does breakfast get your metabolism revved up so you continue burning calories effectively throughout the day, but it also curbs those mid-morning cravings. In fact, if you’re trying to lose weight, skipping breakfast can actually be harmful, as breakfast-skippers tend to eat more at the next meal.

So how can you keep from binging during Easter lunch? It’s simple! Enjoy a wholesome, healthy breakfast Easter morning. Here are two Easter-themed breakfast items that I love that should leave you energized and ready for a day full of festivities!

Start your day off like a true Easter Bunny and enjoy some carrot juice! If you have a juicer, this recipe is simple and easy. Carrots are loaded with vitamin A, which improves vision and skin. Here are 10 benefits of carrots!

Carrot & Lemon Juice
Yields 8 oz.
4-5 peeled carrots
1 lemon peeled
Place in juicer and drink immediately.

Next, scramble up some Easter eggs, and enjoy this veggie omelet!

Vegetable Omelet
Serves: 2
1 medium onion, diced
1 medium green or red bell pepper, seeded and diced
1 ½ cups shitake mushrooms
1 cup diced fresh tomato
4 eggs, beaten
black pepper, to taste
Lightly wipe a skillet with olive oil. Sauté the onion, bell pepper, mushrooms and tomato over medium heat for 10 minutes, or until tender. Add basil and eggs and cook over medium-high heat until done, about 8 minutes, turning over with spatula halfway through cooking. Sprinkle with black pepper, if desired.

I hope you try these recipes this Easter and enjoy the holiday. Amidst all the hustle and bustle, don’t forget the reason behind the holiday!

Goodbye for now!

“He is not here, for He has risen, just as He said. Come, see the place where He was lying.” -Matthew 28:6

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Fried “Rice” – A New Favorite Recipe

IMG_1736Last weekend, I stayed at my friend Leah’s house. When we woke up, her mom was making her favorite dish… fried rice. Honestly, I am not that big of a fried rice fan. Usually I think it’s too buttery, I don’t like all the grease, and it weighs me down. However, this fried rice is a different story. This fried rice is light, fluffy, and gets 3 servings of veggies into your diet per serving. Oh, did I mention when it comes to calories it has close to none? And WAY less than regular fried rice!

Now that I’ve got your attention, I’ll tell you the catch.

This fried rice is actually not rice at all… It’s made from cauliflower! Cauliflower is high in vitamin C, folate, and vitamin K. Cauliflower even has some biotin in it ladies- which means it can be beneficial to your hair, skin, and nails! But wait- the best news is, if you have a high powered blender or a food processor, it is super easy to make.

That morning at Leah’s, I sat and watched her mom create a huge container full of this mock-rice recipe, and I learned how to make it. After making it twice within the last week, I have to say, this recipe is a new favorite.

Fried “Rice”
Serves 4 (or more!)

A head of cauliflower

(3-6 cups) Frozen mixed veggies
(Peas, carrots, and lima beans is what I have used- but you can also use a stir-fry assortment to give
it an Asian flair. Choose your quantity based on how veggie-heavy you like your rice.)

(3) Eggs

(3 tbs) Soy Sauce

(2 tbs) Olive Oil

(1 tsp) Sesame Seed Oil

After removing the stem and leaves, process the cauliflower in the food processor.
While your processing the cauliflower, start steaming the veggies in a large pot.
Put half of your olive oil and soy sauce into a large frying pan. (I use the lid of a big cast iron cooker but you can also use an electric skillet.)
Stir fry the cauliflower in the pan. (Add some soy sauce as it cooks.)
Once the cauliflower is almost done, move it to one side of the skillet. Grease the other side of the skillet with the rest of the olive oil and scramble your eggs.
Mix the eggs and cauliflower until almost finished.
Add your veggies (which should be fully steamed at this point.)
Top with the rest of the soy sauce and the sesame oil.

IMG_1737As you can see, this recipe is really simple to make. All in all it takes me around 20 minutes to make this dish. I really hope you try it! When I made this recipe for my parents, I didn’t tell them I used cauliflower instead of rice until I had seen their reactions. When my dad took a bite, he said, “WOW! How did you get the rice so fluffy?!” Ah, success is so sweet.

Goodbye for now!

Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.'” -Matthew 4:4

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America’s Drug of Choice – Caffeine

Coffee cupEveryone has heard that caffeine is addictive, but not many people consider it a “drug”- probably because almost everyone in America is addicted to it. How many people do you know who “can’t start their day” without a cup of coffee? I am here to tell you that you definitely can start your day without caffeine, and make it through each day with more energy when you eliminate caffeine from your diet entirely.

A lot of people tell me, “I can’t stop drinking coffee because every time I do, I get a headache!” This is a clear indicator that your body has become reliant on caffeine, and you’re treading dangerous waters. Like heroin, caffeine is a drug that builds up a reliance. If you drink too much caffeine, it can have devastating effects on your body. Stomach pain, anxiety, and migraines are a few things that can result from too much caffeine. If you’ve ever had a “caffeine headache”, this is a sign that your body  is suffering withdrawal symptoms from caffeine.

plaatje-blog-cafeïneWhile these side affects result from too much caffeine intake, caffeine intake in general can be harmful to your body and lifestyle. Even a small cup of coffee result in jitters or insomnia for some. Because some people are more sensitive to caffeine than others, it is hard to say how much is “too much.” With so many harmful effects related to caffeine intake, the best idea is to cut caffeine completely from your diet.

I know it might be a scary thing to do, but once you make it past the initial caffeine withdrawal symptoms you are set for smooth sailing. I cut caffeine and sugar entirely from my diet at the same time last December. I had a headache that lasted three days! While the headache was miserable, I am so much happier now living a caffeine-free lifestyle. I have more energy, less headaches, and I save a ton of money by not relying on coffee every day.

tumblr_m42hjac9YY1qaz8bwo1_500I know a hot cup of Joe is pretty tempting, but there are plenty of alternatives to caffeinated beverages. Tea, juice, smoothies, and water are a few examples. My favorite hot beverages are peppermint and rooibos tea- both of which are served at Starbucks, but you can also brew at home. If you’re not a tea fan, check out these 15 creative alternatives to coffee!

I encourage you to make this change in your diet whether you are a nutritarian or not. I promise, natural energy is way better than caffeinated energy.

Goodbye for now!

“Go out into the world uncorrupted, a breath of fresh air in this squalid and polluted society. Provide people with a glimpse of good living and of the living God.”
-Philippians 2:15

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Eat Your Greens… And Enjoy Them!

In a nutritarian lifestyle, leafy green, high-nutrient veggies should make up the bulk of your diet. But… Does anyone actually like plain old greens? For me, one of the hardest parts of the nutritarian lifestyle is getting enough greens into my diet each day. Even though I have plenty of greens in my refrigerator and find myself needing a snack pretty often throughout the day, let’s face it; who wants to have greens for a snack?

It’s important to find out how you like your greens cooked, which greens you like best, and remember you can always eat them with other things too. By remembering these things, you can eat your greens and enjoy them.

Spinach, Cucumber Berry Smoothie

Make a smoothie or fresh juice.

One of my favorite ways to incorporate greens into my diet is by  throwing 2 cups of spinach into a berry smoothie or by making fresh green juice in bulk quantities to drink. If you plan on making a smoothie, be sure to use a high-powered blender. A standard blender will not be able to chop the greens up fine enough and you’ll end up with a chunky mess. Check out more reasons why you need a high-powered blender.

Make a microsalad.

There are two great things about microsalads: first, they are not as complicated as they sound. Second, they make eating greens a whole lot easier. If you’re one of those people who tries to balance out each forkful of salad so you don’t end up with a mouthful of greens, microsalads will soon become your new best friend. Just choose your favorite salad ingredients and about 4 cups of greens, toss them all into a high-powered blender or food processor and enjoy!


Katherine’s Microsalad Essentials:
Serves 1
(2 cups) Carrots
(1 cup) Raw Broccoli
(4 cups) Baby Spinach or Kale
(1 cup) Mushrooms
(1) Cucumber
(1/4 cup) Almonds
Lemon Juice

Try something new.

The greens area in the produce section is packed tight with all kinds of interesting greens, but some of us find it difficult to avoid grabbing the typical bag of romaine lettuce before heading the fruit section. Trying new types of greens will not only make you more inclined to eat them, but it might open a whole new window of opportunity for your taste buds! For instance, I didn’t even know what bok choy was a year ago, but now I love eating it steamed. Here are 5 greens that you’ve probably never tried- but should! Give it a shot next time you’re in the produce section.

Try a new cooking method.

Kale isn’t my favorite in salads, but I love it steamed or water sautéed! This is my favorite kale recipe that my boyfriend’s mom shared with me. It’s a great way to incorporate greens into your day (in a tasty way!)

Creamed Forest Kale over Wild Rice
Serves 5

Creamed Kale(2 bunches) Kale, tough stems and center ribs removed and leaves coarsely chopped
(2 cups) Sliced Shitake Mushrooms, 

(1 medium) Onion, chopped
(2 cups) Fresh or Frozen Peas
(¾ cup) Raw Cashews
(¾ cup) Unsweetened Soy or Almond Milk
(¼ cup) Onions
(2 cups) Cooked Wild rice
(3 tbs.) Raw, Unhulled Sesame Seeds

In a large covered skillet, water sauté the kale, mushrooms, onions, and peas over medium heat, until kale is tender, about 10 minutes. Stir occasionally and add water as needed.

Meanwhile, blend the cashews, milk, and onions in a high powered blender until smooth and creamy. Stir this cashew cream sauce into kale mixture. Serve over wild rice, topped with sesame seeds.

My family loves that recipe, I hope you do as well!

As you can see, fitting greens in can be easy and delicious. Cooking is all about trial and error, so I encourage you to try new ways of eating greens. Besides, the more recipes you try, the more greens you will eat.

Goodbye for now!

“He makes me lie down in green pastures; He leads me beside quiet waters.” – Psalms 23:2

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Nutritarian Kitchen Essentials

Going to school full time and working keeps me busy, so I’ve had to learn short cuts in order to live on a nutritarian diet. If you read my first blog post, you know what it takes to be a nutritarian. While it may seem intimidating at first, achieving the nutritarian lifestyle isn’t hard if you have these go-to items in your kitchen at all times.

Creamed Kale

Lots and Lots of Leaves

On a nutritarian diet, greens can be eaten without limit. Kale and collard greens are the most nutrient-dense. Other greens like spinach, bok choy, and romaine lettuce also work. I love making spinach salads, romaine lettuce and black bean wraps, sautéed bok choy, and my favorite- creamed kale!

Berries and Meat: Two Frozen Essentials

When buying your groceries it is not only cost efficient, but also practical, to buy certain things frozen. Berries for example are priced very high when sold fresh, but can be bought frozen and thawed. I personally prefer frozen berries for smoothies and oatmeal, and I definitely prefer frozen berries when it comes to my bank account!
Fish fillets are another item that should be bought frozen when on a nutritarian diet. Because meats are not the bulk of a nutritarian diet, there is no use in buying fillets fresh. Frozen salmon fillets are easy to defrost, last longer than fresh fillets, and take up less room in the fridge. And we all know what that means… More room for those big, leafy, collard greens!

Lactose-Free Milk

Because lactose is only allowed in very low quantities on the nutritarian diet, lactose-free milk is an essential for baking and mixing. I buy the H-E-B brand, unsweetened almond milk. Some people prefer soy over almond milk, either will work fine on this diet- just be sure to check the ingredients for sugar or preservatives.
I use almond milk in my smoothies, oatmeal, sauces, baked goods, and dressings. There are so many recipes that call for lactose-free milk, it is definitely a kitchen essential!

Chickpea SaladsLegumes: Beans, Lentils, Peas, and Nuts.

As a nutritarian, most of my fiber, protein, and calcium comes from legumes. If you are interested in achieving a nutritarian, vegetarian, or vegan diet, knowing your legumes is a must.
My favorite beans are black beans and chickpeas. Chickpeas (or garbanzo beans) are great when mashed up into hummus and also when they are whole to make bean salads. If you’re buying beans, try to buy them dry. If you can’t get them dry (like chickpeas, that I can’t find dry) be sure to buy the cans that are low-sodium.
Keep a bag of dried lentils in your pantry. Lentils make a great soup base if you don’t want your soup to be full of beans. While stewing the broth and base veggies, toss in the entire bag of dried lentils. Red lentils even give your soup a pretty color!
Always have frozen peas in your freezer. I’ve come to find that frozen peas are not only good out of the bag and sautéed with kale and mushrooms- but they also have a use while they’re still in the bag… They make a great ice pack!
Almonds and cashews are a few nuts that should be in your pantry at all times, but sunflower seeds and pine nuts are a few examples of nuts I like to buy in smaller quantities for salads or oatmeal.

Flaxseed and Oats

Some of you might be thinking, “What-seed?” Flaxseeds are tiny, round seeds that are full of fiber and protein. Whole flaxseeds are great in wild rice, but milled flaxseed is more like a powder and is easy to add to smoothies, oatmeal, and salad dressings.
I recommend always having oatmeal in the pantry because it is a simple, nutritarian-friendly breakfast. If you make oatmeal with berries, flaxseed, and nuts for breakfast, you’ve managed to eat 4 of the “10 Best Foods For Your Heart” before the clock hit noon!

Berry Spinach Smoothies

A high-powered blender.

If you plan on making smoothies, dressings, sauces, or thick soups, all of which are required on a nutritarian diet, a high-powered blender is a must. To learn more about why you need a high-powered blender, read my recent blog post- 5 Reasons Why You Need a High-Powered Blender.

If you have these things in your kitchen at all times, your grocery trips will not be as complicated. If you remember the basics, living a nutritarian lifestyle can be easy!

Goodbye for now!

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.”
-Genesis 1:29

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5 Reasons Why You Need a High-Powered Blender

Last year, my birthday gift was a juicer. This year, I got a Ninja.

Berry Spinach Smoothies

Whether you are eating something hot, cold, chopped or blended, you need a high-powered blender. There are many options when choosing a high-powered blender. (The Vitamix is the most prestigious and popular choice.)

When I was shopping for my blender, I focused on the price, possibilities, and power. For me, the Ninja was the best choice. One of the major selling point for me was the single-serve blend cups it included and their capabilities.

So, here are 5 Reasons (and endless possibilities)
Why You Need a High-Powered Blender!

1. Blend your own all-natural sauces.

Think of all the foods that are better with a creamy sauce on top… Pasta, Veggies, Poultry, Fish… The list goes on!

By making your own sauces in a high-powered blender, you can save money, create customized sauces, add high-nutrient ingredients, and make sauces that are lower in sugar and sodium than store-bought brands. One of my favorite sauces is made from almond milk, cashews, and onion flakes. This sauce is full of protein, low in sodium, and makes kale taste amazing!


2. Make awesome smoothies.

Buying a smoothie at the store can cost you anywhere from $3-8.
Mixing your own smoothies at home it is not only cost-effective, but also personalized to your taste,  fresh, and open to healthy ideas.

When blending smoothies at home, it is easy to add in high-nutrient vegetables that you normally wouldn’t eat in bulk quantities normally.

For instance, it’s a lot easier to add 3 cups of spinach to a smoothie mix that has a berry base than it is to eat a large salad. This is an easy way to get a serving of veggies into your diet that you might have missed otherwise.

Another great thing about smoothies… Everyone loves them! I urge you to make breakfast smoothies for your family and watch their reactions…
You can thank me later. 


3. Save calories by creating your own dressings.

We’ve all heard “dressing defeats the purpose of eating a salad,”
 because dressings are known for their high fat and sodium content. But who wants to eat a salad without dressing? By making your own dressing in a high-powered blender, you save yourself from the added fat, calories, preservatives and sodium that you would get from dressing purchased at the store.

Speaking of salads, another possibility with a high powered blender is Microsalads. Microsalads are exactly what they sound like… All of the essentials to a salad, but micro size! Blending your salad ingredients allows you to add ingredients you wouldn’t normally put in a salad.  For instance, I don’t like raw broccoli in my salads, but I can’t even taste it when it’s blended up in the rest of my salad!

Another benefit to making your own dressing is it makes salad that much easier to eat, which can help you get in another serving of veggies!


Strawberry Sorbet

4. Make tasty, fat-free, no-sugar-added sorbet.

Fat-free Sorbet!?! Now we’re talking. Not only can you make no-sugar-added, fat free desserts, but making sorbets at home can make the evening a little sweeter for your friends, family, or yourself! But wait… There’s more! The best thing about making sorbet at home in a high powereblender is that it’s so easy to make!

My strawberry sorbet recipe has two ingredients… Frozen Strawberries and Almond Milk. This recipe takes less than 5 minutes to make, and can be frozen and kept for weeks!

5. Mix your own spreads.

This is one thing I have yet to do with my high-powered blender, is make a nutty spread… but it is another possibility! To make this cost effective, buy your peanuts, almonds, cashews, or hazelnuts in bulk quantities at a store like SAMs or similar retailers.  All you need to do is blend, and you’ll
have a nutty spread. 
I’d really like to get hazelnuts and cocoa powder
to see if I can make 
my own Nutella… Yum!

Bean dips and spreads are also easy to make in a high-powered blender. I enjoy making hummus from chickpeas but you can also make it from black beans or even eggplants! Check out my Eggplant YUMmus recipe.

Now that you have a million recipes spinning around in your head, I hope you all add a high-powered blender to your birthday wish-list and start making healthy alternatives to store-bought products!
For me, my Ninja ended up being the gift that keeps on giving (or, blending.)

Goodbye for Now!

“Whatever you do, do your work heartily, as for the Lord rather than for men.”
-Colossians 3:23

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Benefits of Hummus, and Eggplant YUMmus!

While brainstorming for this blog, I realized that I’ve never met anyone who doesn’t like hummus! Even my dad, the BBQ master, said, “Everything is better with hummus on it.

Hummus is a perfect example of something that tastes amazing and is full of nutrients such as protein, fiber, iron, vitamin C, zinc, magnesium and vitamin B6.

ImageMade from a base of chickpeas (garbanzo beans) which are known for having more folic acid than other beans, it is also a vegetarian and vegan friendly spread.

Not only is hummus itself full of health benefits, but so are the foods that are often partnered with it. In my opinion, it is best when accommodated with fresh, crunchy veggies! 

Here are some I especially enjoy with hummus…

  • Baby carrots
  • Celery
  • Cucumber slices
  • Bell pepper slices

Hummus can be purchased at most grocery stores and is often made fresh in the deli. When shopping for hummus, be sure to read the label! Some store-made brands contain preservatives such as sodium benzoate (read more about the health risks associated with commonly used preservatives.) 

To avoid the risk of preservatives and save a trip to the grocery store, I encourage you to make hummus yourself! Below, I have included a recipe for eggplant hummus that my boyfriend’s mom shared with me, I encourage you to try it yourself!

Eggplant Hummus (or as I like to call it, Eggplant YUMmus!)

Serves: 4

1 medium eggplant, cut in half

1 cup cooked garbanzo beans (chickpeas)

1/3 cup water

4 tbs. raw unhilled sesame seeds

2 tbs. fresh lemon juice

1 tbs. minced onion

4 cloves garlic, finely chopped

Dash paprika and/or dried parsley, for garnish

Bake eggplant at 350°F for 45 minutes.
Let cool; remove skin and discard.
Blend all ingredients, including baked, peeled eggplant, in food processor or high-powered blender until smooth and creamy.
Serve with assorted raw vegetables.


This recipe makes enough to serve 4, and should be stored in the refrigerator in a sealed container. Enjoy!

Goodbye for now!

“I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.” -Psalms 139:14

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Freedom Foods… What are they?

You know there is a problem when you’re using an AM/PM pill organizer at the age of 21.


In the last few months, I have been able to get off 6 different prescribed medications and thus gain my body’s independence back. I have finally found a lifestyle that is free of migraines, stomach pain, cramps and issues (IBS), painful menstrual cycles and anxiety. While faith and persistence had a lot to do with this, so did my diet.

I have learned that doctors are quick to prescribe medications to mask symptoms and then prescribe even more medications to handle the side effects of the other medications, but often are not willing to try the simplest remedy of all: diet and lifestyle changes.


So, Freedom Foods… What are they?

For me, Freedom Foods come from a nutritarian diet.

Nutritarianism is a diet that is based on the principals of high-nutrient eating. Dr. Fuhrman, the man who has developed this nutritarian eating plan as well as many products to help individuals accomplish this new lifestyle (including the Eat to Live cookbook), is a nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods.


I have included the food pyramid as well as the food plate that is found on Dr. Furhman’s website to explain nutritarianism. Basically, it is a plant-based diet that focuses on getting high nutrient foods into each and every meal. By eating this way, it is possible (and easy) to go lactose, sugar, preservative, gluten, caffeine and/or flour free.

While it is not necessary for all people to cut out each and every one of these from their diet, I believe everyone can benefit from focusing on high nutrient foods. This lifestyle is ideal for those with common allergies to items like lactose or gluten, anyone who has excess weight, and even those with acne. The nutritarian lifestyle helps people all over the world find freedom from autoimmune disease, asthma, chronic fatigue syndrome, depression and diabetes.

For me, cutting out all the the things I mentioned above (sugar, caffeine, lactose, gluten, flour, preservatives) was necessary in order to wean off of medications. By doing this I have successful found freedom from the medications that once managed my pain and masked my symptoms. Today, I am living a pain and anxiety-free life. Now I am slowly adding things back into my diet (like bananas, a high sugar fruit and common migraine trigger) to see what causes my symptoms. This way, I will know what I can and cannot eat, and never have to worry about having to use my AM/PM pill organizer again.

Everyone deserves a life with fewer burdens. If you can relate to my story or any of the symptoms above, I hope my blog focusing on advice and some of my favorite recipes can help you find freedom. Even though I don’t know you, I hope you know that I am praying for your success!

Goodbye for now!

“May the Lord cause you to flourish, both you and your children. May you be blessed by the Lord, the Maker of heaven and earth.” -Psalms 115:14-15

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