Weekly Challenge - Week 35 (August 27, 2013)

Break free.



What does freedom with food look like for you?  For me, freedom is not being controlled by foods and thus being able to go places and do things while feeling great!  I want to continue to be able to enjoy 7 mile hikes through the mountains as the boys and I did in the Colorado Rockies on one of our homeschooling trips.  I do not want to be addicted to or tied down to any food(s).  I do not want to 'need' a food substance so badly in the morning that I can't function until I get my fix.  I do not want to 'need' any food during the day so badly that I will be distracted until I get my fix or will get really crabby without it.  I don't want to have stashes of food that I eat in secret.  I want to spend my money on yummy, delicious foods God has created for my body rather than on over-the-counter or prescription medications.  I want to feel my best so that I can enjoy the beautiful outdoor world God has created around me - the flowers, the sunrises, the stars ... beaches, rivers, mountains. 

Break free - break your food addictions.  This is the hardest challenge but it so important.  I think part of the problem is that food addictions are so subtle and are not recognized.  I know this was the case for me.  I was eating the typical American diet and thinking that I was unlucky to be having health problems and not feeling well.  Having a cup of coffee so you can function in the morning, having a soda or energy drink to pick you up during the day, eating a candy bar to lift your mood, or stopping at Sonic for dinner are seen as great ways in our culture to make it through our busy days.  These things are not recognized as food addictions, but they are.  Do the 'food addiction test'; if you can't go a week without the item in question without serious withdrawal symptoms or cravings, then you are likely addicted to that food item/ingredient. 

For me it was sugar, which is put into almost all processed foods.  But it was also all of the processed foods I was eating that contain just the right amount of fat/salt/sugar - engineered in precise quantities - to make me crave them.  It took many years and God's grace opening my eyes for me to realize that the food I was eating was affecting how I felt.  Acknowledging a food addiction is the first step to success as I discussed in the Week 32 Challenge. 

The purpose of the weekly challenges on this blog is to gently guide you away from the typical American diet, and into a plan of eating foods created by God.  If you are not ready for today's challenge, go back through the challenges and work to make these things habits so you can succeed when starting to break free from your food addictions.  I know you may be thinking - who is she to tell me what I can eat?  But it is not what I think is best; it is following God's plan for our nourishment.  I am following the plan that God has laid out for us to the best of my ability.   

Consider Matthew 7:13-14:

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it.  But small is the gate and narrow the road that leads to life, and only a few find it."

This verse applies to our eternal life with God but we must follow God's way in all matters.  One cannot believe in God in his heart and live in habitual sin - stealing, killing, cheating, etc.  Why do we think our choices in food are any different?  If we know and see the effects of fast-food, man-altered processed foods, on people's health, why do we think it is o.k to eat them?

Wide and broad is the road of food that leads to poor health, excess weight, and diminished quality of life.  Don't be a victim of your food.  It is sad that the people who have the most options with food typically make the worst choices.  The poor, indigenous peoples of the world, unless without food and starving, typically eat real foods from God because they don't have access to man-altered, processed foods, and thus they enjoy better health than most Americans.  Why is this so hard?  Because man-altered, processed foods are manufactured to make you crave them, to make you desire them, to deceive you and trap you.

So this week, start to break your addictions.  I say 'start' because I know how hard this can be.  I know that you might have a day or two of success, or even a week or two, and then slip back into the typical American diet.  Do give up if this happens, just start over again.  And again, and again until you are successful.  This is a journey.  Keep your eyes on your end goal (hopefully your 100 % approach); plan out your meals; clean out your pantry, refrigerator, and freezer;  and celebrate your successes without beating yourself up and giving up when you stumble off course.

How to accomplish this?  That will vary and you need to decide what works best for you.  I think everyone needs some substitute foods, but you must decide how much transition you need and how quickly you will proceed.  Here are three possibilities:

1.  Cold Turkey.  This is the approach I have used and the only one that works for me.  I don't have good enough willpower to gradually cut down if I plan to quit completely.  If you have tried unsuccessfully in the past to break a food addiction, it may be that you thought you could gradually cut down but that you need to go cold turkey.  I often find those who say they will gradually cut down are not really convicted to completely quit.  This is perhaps a mind-game you play, knowing you don't really plan to conquer your addiction.  Of course, that is part of the addictive power of the food over you.

For my sugar addiction, I know when I go cold turkey that I will have one week of INTENSE cravings that I have to actively fight with prayer and willpower.  After that, I will have another one to two weeks with occasional small cravings, and I must stay alert and prepared.  My chances of not succeeding come at moments of tiredness or weakness (when I am emotionally upset about something for example).  It is crucial that you have a 'replacement' food available in these moments.  Not something that you mindlessly eat (as in the first week), but something that will be a replacement for those tough moments when your willpower is weak.

After about three weeks, the cravings stop completely.  I can easily pass up something with sugar in it.  YEAH!!!  Oh, but if I think I can have just one serving - it starts all over. 

I can't remember the last time I 'cheated'.  It has been several years.  I have been in the cycle too many times and it just is not worth that 3 weeks of fighting cravings to me anymore.  And I can still have sweets, those things I make that are sweetened with fruits, raw honey or maple syrup, so I am not being deprived and thus there is no reason for me to cheat. 

It is wonderful to have victory - to break free.  You too can do this and I promise you will be so filled with joy after accomplishing this goal!

2.  Gradually Cutting Back.  This approach might be needed if you drink large quantities of caffeinated drinks or eat excessive amounts of sugar.  In fact, this might be the safest, healthiest option.  You know that you will experience withdrawal symptoms - those cravings that are so hard to fight.  With these cravings are actual physical affects on your body.  If your addictions are severe, don't completely shock your body by going cold turkey.  This would not be healthy and could even be dangerous if you have other disease problems.  But come up with a concrete plan.  For example, the first week you will strictly limit yourself to half your current consumption.  The second week, cut it in half again.  This gradual reduction is also necessary if you cannot rest adequately when you start to break your addiction.  Your body needs more rest as it 'recovers' and starts to heal.  If you know you will have a massive caffeine headache and you need to be able to think, then you must slowly cut back to minimize your reaction.

3.  Transitioning.  This step is necessary for many people so take advantage of it, especially if you are addicted to multiple things.  For example, if your addiction is to soda, then you are probably addicted to caffeine and sugar.  In this case, you might want to switch from a regular conventional soda (Coke, Pepsi, Dr. Pepper, etc.) to a caffeine-free natural soda that contains raw cane sugar. This transition will eliminate the caffeine and HFCS (high fructose corn syrup) from your diet, and once you have mastered this you can tackle the sugar addiction by either going cold turkey or transitioning to Izzie sodas.  (Izzie sodas are still a highly concentrated sweet and thus should be an occasional treat, not a daily drink.)

Please remember that it takes more than a strong willpower.  With willpower, you might succeed for awhile but you will probably fall back into your old habits.  It takes a change of heart, a change of perspective, that only God can give you (if you ask Him).  Ask God to change your heart and your perspective.  Ask God to take away your desire for the foods that have you trapped - those foods that man has created to trap you.  Those foods engineered to make you crave them so you will eat more and buy more.

1 Corinthians 10:23-24 says:  "Everything is permissible - but not everything is beneficial.  Everything is permissible - but not everything is constructive."  And then 1 Corinthians 10:31 says:  "So whether you eat or drink or whatever you do, do it all for the glory of God."

Are you eating and drinking and living for the glory of God?  If you are addicted to processed food, if you binge on junk food - are you honoring and glorifying God with this addiction?  Make a conscious effort to choose God's foods that will nourish your body and thus glorify God with your food choices.  Start today - and trust God to help you!  Believe God's promises in Matthew 7.

 

"Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.  For everyone who asks receives; he who seeks finds and to him who knocks, the door will be opened.  Which of you if his son asks for bread will give him a stone?  Or if he asks for a fish, will give him a snake?  If you, then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give good gifts to those who ask Him!"

Matthew 7: 7 - 12

 

Zucchini Quiche



 

This quiche is not a typical egg quiche, but it has more of a bread texture.  For the quiche I made yesterday for dinner, I had no zucchini!  But that is o.k.; any summer squash works well.  I used yellow straightneck and white patty pan squash from my garden.  You can substitute dried herbs, but using fresh herbs makes a huge difference in the taste.  I also did not measure the veggies, herbs or cheese quantities, so I am providing a photo of the ingredients that I added.  This recipe is very forgiving so it is fine to eyeball these quantities.



Ingredients:

~ 3 cups of summer squash, de-seeded and shredded
  (also peel if the skin is tough on your squash)
~ 1/2 cup finely chopped red onion
~ 2 Tbl fresh basil, chopped finely
~ 1 Tbl fresh parsley, chopped finely
~ 1 tsp fresh oregano, chopped finely
~ 1/4 - 1/2 tsp fresh thyme leaves
1/2 tsp sea salt
freshly ground pepper

1 cup whole wheat pastry flour (or 3/4 cup SW wheat berries, ground fine)
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt

4 range-free eggs, fork beaten
1/4 cup extra virgin olive oil

~ 1/2 cup shredded Monterrey Jack cheese*
~ 1/2 cup shredded Mozzarella cheese*
~ 1/4 cup freshly ground Parmesan cheese

*  Use only white cheeses and shred yourself (pre-shredded cheeses contain chemicals).

Mix the first group of ingredients in a large bowl.  In a separate small bowl, mix together the next group of dry ingredients.  In a third small bowl, mix together the egg and olive oil.  On a plate, mix together the cheeses.

It is important how you mix together the quiche or you develop a big lump that does not combine well.  First add the dry ingredients to the zucchini mix and stir until well mixed.  Next add the cheeses and again stir well until mixed.  Finally add the egg and olive oil mixture.  Combine thoroughly.

 

 

Preheat oven to 350 °F.  Oil an 8" x 8" glass baking dish with olive oil.  Pour the quiche mixture into the dish and bake in 350 °F oven for 25 to 35 minutes or until lightly browned and center set.  Allow to cool slightly before cutting.

Cucumber Salad with Dill Dressing

This is an old recipe modified from one of the first cookbooks that I bought and actually used.  It is important to find a cookbook that you like.  How do I determine if I like a cookbook?  I make one or two recipes out of it and if we don't like them - I usually don't try anything else in the book.  But if we do like or love them, I keep trying more of the recipes.  This recipe came from a cookbook by Maryana Vollstedt, What's For Dinner?.  I will share how I modify recipes with you soon.

 

Ingredients:

 

1 large or 2 medium organic cucumbers, peeled

1/4 red onion, sliced thin and separated

1/2 organic red bell pepper, seeded and julienned

Dill dressing (recipe follows)

 

Dill Dressing:

 

2 Tbl light sour cream

1 Tbl plain whole milk yogurt

1/4 Tbl raw apple cider vinegar

1/4 Tbl fresh lemon juice (from an organic lemon)

1/2 tsp raw unfiltered honey

1/4 tsp dill weed (or 1 Tbl fresh dill, chopped fine)

1/4 tsp sea salt

fresh ground pepper to taste

 

Peel cucumbers (and remove any excessive seeds).  Slice into rounds and then quarter rounds.  Place in bowl with red onion and red bell pepper.  Prepare dressing and mix with the vegetables.  Cover and chill until ready to eat.

Meatloaf

 

A good meatloaf recipe is essential.  We really enjoy this one.  Posting this today for Tom, who will be needing it soon!

Ingredients:

1 pound 100% grass-fed ground beef, thawed
1 medium onion, diced
1 clove garlic, minced
1 cup rolled oats (not quick)
1 tsp sea salt
1/2 tsp freshly ground black pepper
1 free-range egg, fork beaten
2 Tbl barbeque sauce (I like Amy's original or Organicville original)
1/4 cup milk

2 more Tbl of barbeque sauce



Preheat oven to  350 °C. Place all ingredients (except the extra 2 Tbl of BBQ sauce) in a large glass bowl.  Mix together with clean hands or a wooden spoon.  Lightly grease a glass loaf pan with olive oil.  Place meatloaf in greased pan and pour the remaining BBQ sauce across the top.  Place pan in oven and bake for 1 hour at 350 °C.

This is such an easy meal to make, especially if you are using store BBQ sauce.  I often make my own BBQ sauce for this recipe, which is less expensive and better quality:

BBQ Sauce for Meatloaf

Ingredients:

4 Tbl tomato sauce (I use Bionaturae Strained Tomatoes)
2 tsp raw apple cider vinegar
2 tsp raw honey
1 tsp fresh orange juice
1/2 tsp dry mustard

Mix above ingredients together in a small bowl.  I put 2 Tbl in the meatloaf and then just pour what is left over on top of the meatloaf (is a bit more than 2 Tbl).

Weekly Challenge - Week 34 (August 20, 2013)

Find at least one replacement food you can have instead of a food you are addicted too.

 

 

If you are going to be successful breaking your food addictions, this is a necessity.  While you may have great willpower, it helps tremendously to have a substitute item to eat when your cravings are strongest.

Some suggestions:

If you are addicted to chocolate:

1.  Cocoa Energy Chunks (Whole Foods and Natural Grocer - be careful, get the type that does not have sugar in it).  My favorite are the 'Organic Chunks of Energy Cacao Goji'.

2.  Make some chocolate peanut butter or almond butter cups (make mini ones) and put them in the freezer.  Or make one of the other chocolate desserts, such as brownies or decadent chocolate custard.  Cut the brownies into small chunks and freeze them so you can grab one when craving some chocolate.  Or our favorite this summer has been chocolate pudding with chocolate milk.

If you are addicted to sodas (caffeine and sugar):

1.  This one is harder to break because of the caffeine withdrawal symptoms.  But find something else to drink, like Izzie sodas or another fruit-juice sweetened soda.  

2.  Better still, make yourself some homemade herbal ice tea, such as mint tea.

3.  Or make another fun drink such as water with essence of fruit in it or a spritzer with fruit and sparkling water.  Freeze some organic strawberries, or orange slices, or other fruit you like for your fun drink. 

 

If you are addicted to sweets:

 

1.  Make and freeze some cookies.  Remember to make small bite-size cookies.  

 

2.  Find a dried fruit you like, such as dried mango (one of my favorites), dried apricots, or dried figs.  Be sure to buy organic dried fruits since conventional ones are treated with sulfur.

 

3.  Buy and eat lots of fresh fruit (know which to buy organic).

 

If you are addicted to salt:

 

1.  Make some air-baked popcorn, topped with good quality butter and sprinkled with a good quality sea salt.  Bag up in small Ziploc bags.  This is a great addiction for kids lunches.

 

2.  Have some organic tortilla chips with salsa.  This is a really excellent snack with fresh salsa.

 

3.  Buy some sesame sticks or dried veggie chips to munch on.

 

I hope this gives you some ideas.  The important thing is to find a replacement food(s) to have on hand.  If you only have good quality snack foods available, then that will help you not eat the addictive, heavily processed, poor quality ones that wreck havoc with your health and weight.  Be sure to stock up on some of these replacement foods this week so you have them readily available next week.  They will, of course, not be a direct replacement and fully satisfy your cravings (because the foods you are addicted to have man-made chemicals and engineered combinations of sugar/fat/salt to make you crave them), but they will help tremendously as you break your addictions.

Be in prayer about your addictions too, because next week we will start to work on breaking them.  It may seem like an insurmountable task at the moment to you, but I know you can do it if I could do it.  It takes some will-power, some support and encouragement, and definitely the conviction to succeed, but I am confident that you will look back and rejoice at your accomplishment!

 

I believe in God's promises in the Bible.  If you think that there is no way that you can do this on your own - I would agree.  But as it says in the Bible, with God, all things are possible.  So give it to God.  Tell God you know you can't do it and tell Him that you need Him and with God, you CAN overcome your food addictions!

 

Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”  Matthew 19:26

Eating FoodsByGod Everywhere



Dropped Tom off at college yesterday.  Snapped this photo as I was leaving.  He was eating a quick lunch after church before leaving on a school trip.  We knew he would not have much time, so we had planned a quick meal for Sunday's lunch.  He reheated some of the homemade pizza that we had brought with us from home (he has access to a kitchen in his dorm).  He also has lots of good food for the next couple weeks as he transitions into college life.  He has several containers of chili, and gumbo, and healing chicken soup in the freezer at school.  He also has found and bought in his college town raw milk and cheese, homemade crackers, organics fruits and veggies, whole grain breads and good quality meats.

 

While with Tom for three days, we ate out twice, both times at Whole Foods.  The Whole Foods in town is great with many excellent hot lunch and dinner options.  We had Indian food for one meal and jambalaya for the other.  We also went to Sprouts and the farmer's market and picked up his coop order.  The farmer's market was fabulous, and there was lots of excellent, reasonably-priced organic produce at Sprouts. 

 

Of course, Tom has a cooler (see photo) at school so he can transport his perishable foods from the coop he joined, from the farmer's market, and from the grocery stores.  He used it quite a bit already.  Man-made food, which is dead and thus does not contain the nutrients needed for good health, typically does not spoil quickly.  But God's foods are alive with essential nutrients and do spoil quickly.  So it is important to think about how you transport them.  For example,  always bring a pre-chilled cooler with you when picking up raw milk or meats or prepared foods that don't contain preservatives.

 

With a little planning and research, it is still possible in today's world of fast junk food, to eat good quality foods as God has provided for us.  Is it worth the time and effort?  We obviously think so.  To me, feeling my best and having a good quality of life are so important.  The bit of extra time and effort upfront can save so much time and effort (and misery and money) down the road when you start to feel and deal with the negative consequences of eating man-made processed and altered foods. 

 

I thank God that my efforts to feed my family well have impacted my son and that what he eats is equally as important to him as he ventures out into the world.  I hope seeing a college student taking the time to eat well helps motivate you!

 

There are so many important things to teach our children while they are in our care.  I hope what they eat has become one of the things you are teaching your children as you are learning and transitioning to a better diet for yourself. 

 

"Train up a child in the way he should go,
And when he is old he will not depart from it."  Proverbs 22:6

My Creativity Yesterday - What's Yours?



My recipes are moving targets - I tweak them each time I make them based on the season and what I have on hand.  Fred and I cooked several things yesterday to send with Tom to college.  One of the things was a batch of chili.   This batch of chili contained lots of different peppers and summer squashes (patty pan and yellow) from our garden. 

But the special, creative change was the addition of steak rather than ground beef.  We grilled a 1.25 lb New York Steak, cut it up and tossed it in.  The chili is delicious with this bit of change.

 

How are your creative food ventures coming this week?