Thursday, December 27, 2012
This blended drink has been a personal favorite for a few years now and I enjoy it the most right after a hard cardio session. The protein from the goji berries and spirulina will keep you going for hours!
2 cups fresh citrus juice (I used a grapefruit, orange, clementine combo)
1 cup frozen organic strawberries
small handful goji berries
1 tablespoon spirulina
Put all ingredients into a high-speed blender and combine until the berries are fully incorporated and the liquid is smooth.
Monday, December 10, 2012
Mix together the almond milk, chia seeds and goji berries in a small mixing bowl. Cover and let sit for at least 30 minutes, stirring occasionally to prevent clumping of the seeds. This can also be done before going to bed, just put the mixture into the refrigerator and it will be ready wen you are for breakfast. Before serving, add in the hemp seeds, apple chunks, pom seeds and a sprinkle of cinnamon, if desired. Enjoy!!
Wednesday, September 26, 2012
Autumn has just began and I have an amazing digital resource for you, if you are looking for more education, seasonal recipes, pantry & shopping lists, and much more. My ebook series, Falling Into Raw - Finding Simplicity & Balance in the Season has been recently re-edited and is available now at a marvelous price. A great deal of love and energy went into the creation of this collection and I know it will be a source of tangible support for you, whether you are brand now to raw foods, are a long-time raw food enthusiast or if you have fallen off track are ready to hit the reset button!
In this set you will receive 3 digital books:
Falling Into Raw - Finding Simplicity & Balance in the Season - The main book includes my personal story with raw foods, how to get started & putting a plan into action, keeping your motivation, eating for the season, nutritional info on all seasonal produce, stocking your pantry, a market list, personal statistics & journal page.
Falling Into Raw - In The Kitchen - a collection of over 90 seasonally inspired raw and vegan recipes.
Falling Into Raw - The Photos - over 40 beautiful digtial photographs of many of the finished recipes.
Falling Into Raw can be ordered immediately and for just $24.99 you will receive all of this material, which will be directly sent to your email Inbox.
Saturday, August 11, 2012
Since my last blog, my dad has agreed to allow me to start introducing more raw foods into his diet, which is a big breakthrough. We've been making encouraging progress during the days, but he still desires a warm, comfort-food style dinner, so I am doing my best to come up with dishes that are thoughtfully prepared with fresh, organic ingredients that are vitamin, mineral and antioxidant rich. I'm also trying to add in as many herbs and spices as I can that are known for their cancer-fighting properties.
So we've been having fresh fruit or smoothies in the early mornings, a mid-morning juice or shake made with Rockin' Wellness and Sunwarrior Vanilla Protein, lots of salads for lunch & sometimes a bit of left-overs from the prior evening's dinner. I am sharing some of the favorite dishes from this week with you here. I hope you will enjoy!
1 teaspoon coconut oil
1 yellow onion, diced
4 - 6 cloves garlic, minced
dash of dried red pepper flakes
2 bay leaves
1 tsp dried thyme
1/2 teaspoon Himalayan salt
1/4 teaspoon fresh ground black pepper
2 cartons organic vegetable broth (64 oz.)
2 (28 ounce) can diced tomatoes, with juices (I used about 4 cups fresh organic tomatoes - but canned will work)
2 cups carrots (about 4), sliced into bite-sized pieces
1 cup celery (about 3 stalks), diced
1 red bell pepper, seeded & diced (any color but green is good)
1 big handful fresh shiitake mushrooms, stemmed and sliced
1 -2 cups broccoli bits
1/2 cup fresh herbs (use flat-leafed parsley, basil, cilantro - whatever you like), minced
water, as needed to reach desired consistency
1 tablespoon turmeric
1/2 lemon, juiced
additional salt & pepper, to taste
In a large stock pot, warm the coconut oil over medium heat. Add in onion and cook until softened (about 5 minutes). Add garlic and cook another minute or so until fragrant. Add red pepper flakes, thyme, salt, pepper, and bay leaves. Continue to cook for another minute or so. Add in the broth and tomatoes and stir. Add in the carrots, celery, bell pepper and mushrooms. Allow to simmer until the carrots are almost tender, about 10-12 minutes. Add in the broccoli, herbs and turmeric. Bring back up to simmer and cook until all the vegetables are tender, an additional 10 minutes or so. Finish with a squeeze of fresh lemon juice and additional salt & pepper, to taste.
This turned out to be a marvelous main entree. Serve with a colorful side salad for a feel-good meal. If your family eats cheese, a bit of shredded white cheddar or gruyere added would likely make it extra yummy, but it was very good as the vegan preparation below.
2 cups cooked brown rice
2 teaspoon coconut oil
1 medium yellow onion, diced
6 cloves garlic, minced
2 carrots, diced
2 cups chopped broccoli
1 cup chopped cauliflower
1 cup chopped baby bello mushrooms (any variety is fine)
Vegetable broth, as needed
Himalayan salt & freshly ground pepper, to taste
I cooked the rice while I was chopping the vegetables.
In a large stock pot, warm the coconut oil over medium heat. Add in onion and cook until softened (about 5 minutes). Add garlic and cook another couple of minutes, stir in the remaining ingredients and stir until all are well combined. Taste to see if it needs any additional salt or pepper. Pour in a cup or two of vegetable broth, bring to a boil, reduce heat and cover, cooking until the vegetables start to get soft, about 10 minutes.
In a large glass casserole dish (mine was 9 x 13), combine the vegetables with the brown rice, using some of the vegetable broth to create a casserole like consistency, making sure not to make it soupy with too much liquid. Put into a 350 degree oven for about 15 minutes to allow all the flavors to come together.
Epic Garden Vegetable Marinara Sauce
We have been so blessed with an abundance of tomatoes from dad's garden this year. This sauce was created from the last harvest of the season and it was truly spectacular.
2 tablespoons coconut oil (you can use a good quality olive oil - but I prefer evco when cooking these days)
1 large onion, diced
6 cloves garlic, minced
1 large red peppers, seeded and diced (a roasted pepper or two would be delightful)
3 medium carrots, peeled and diced
2 stalks celery, diced
1 cup cremini mushrooms (diced)
2 - 28 fluid ounces canned plum tomatoes, include liquid (use fresh tomatoes if possible, skins removed & seeded)
6 ounces tomato paste (I used a handful of sun-dried tomatoes, soaked and blended)
1 tablespoon dried oregano
1 tablespoon dried basil
4 tablespoons finely chopped fresh basil
3 large bay leaves
2 teaspoons local honey
1 teaspoon Himalayan salt
1/2 teaspoon freshly ground black pepper
In a large skillet, heat the oil; add onions, sauteing until onions are transparent, about 5 minutes, add garlic and stirring frequently for another minute or two. Add diced peppers, carrots and celery; saute' for an additional few minutes. Transfer mixture to a large stock pot. Add mushrooms, tomatoes (including liquid), sun-dried tomato paste, oregano, dried basil, fresh basil, bay leaves, honey, salt and pepper Bring sauce to boil; reduce heat and simmer, partially covered for 40 minutes, stirring occasionally.
Adjust seasonings to taste. Remove bay leaves and discard.
I used an immersion blender to make the sauce more smooth, but it would be equally as delicious if left chunky.
Serve sauce over pasta of your choice or serve over stemmed veggies. This sauce could be canned while it is hot, just follow canning instructions carefully. It also freezes well.
Tuesday, August 7, 2012
For those of you who are part of my Raw Food Rehab family or are on the Cleanse America Community Site, you may have heard about my father's illness. My dear dad has had chronic leukemia (CMML) for about a year and a half, but fortunately, he has almost no noticeable symptoms....until recently. Dad started losing weight over the past several months, and it eventually became quite dramatic, getting down to 155 lbs. just a few weeks ago. Dad's always been a fairly large man at 6 ft. tall and it was unusual for him to get below 200 lbs. So it was shocking to see how frail and thin he had become.
Dad has been living alone, at his little fisherman's getaway on Grand Lake. He is an avid organic gardener and fisherman and is one of the more active fellows in his neighborhood of mainly retirement aged people. Even at 82 years young, Dad was always mowing someone's yard or tinkering with a broken down air conditioner for a neighbor. When I went to visit him just 3 weeks ago, I found him nearly immobile, battling extreme fatigue and hardly eating, and I knew I had to do something.
So we've moved Dad into our home and I am now his full-time caregiver, making regular meals, driving him to all of his many doctor's appointments and looking for ways to entertain and keep his spirits up. We are hoping to be able to get some of the mobility back in his legs (they think it is unrelated to the leukemia and is a result of arthritis of the spine). A series of epidural shots may very well get him back to a more normal daily life, so I am praying that this will be so. He has just recently started taking an oral anti-cancer drug daily, after a new bone marrow biopsy showed a shift in the diagnosis to Acute Myeloid Leukemia, in hopes of managing the aggression of the bad cell growth in the blood, but Dad is choosing not to go the route of traditional chemo-therapy, which I fully understand and support.
The good news is that he has gained over 10 pounds since he's been here with us. I am jokingly calling his stay here, Cooked Food Rehab, as he has absolutely no interest or palate for raw foods, salads or juices at this time (wouldn't you know it). I am able to get a superfood shake in him daily (thanks Mike & Seth for making Rockin' Wellness taste good to cancer patients!!) and I am doing my best to keep the cooked meals as healthy and appetizing as possible. So far so good!
I have had much kind input and suggestions by lots of people who are very well-meaning and wish to offer advise or their love and support. I read all my emails, but don't have much free time to respond at this time. But I appreciate each of you all so very much.
For now I'm approaching all of this one day at a time and trying to help support dad's quality of life as much as humanly possible while respecting his lifestyle wishes and desires. It is an honor to love and serve this amazing man, in this time of transition and uncertainty, as he is my biggest role model and who I admire the most in my life.
I will still be lovingly working on projects for Raw Food Rehab, and on my writing, whenever I am able, but I've stepped down from any other work related responsibilities or travel for now. Perhaps, if it isn't offensive to my raw food friends, I may share a healthy recipe from our time in Cooked Food Rehab on this blog from time to time. Let me know how you feel about that.
Wishing you much love today & always!
PS - One of my recipes is being featured today at my good friend, Tess Masters' website Healthy Blender Recipes. Please check it out & let her know you stopped by! I also have a bonus recipe for those of you at Raw Food Rehab - Enjoy!!
Thursday, June 14, 2012
Saturday, June 9, 2012
Saturday, March 31, 2012
8 Ways to help CLEANSE America become a movement to help transform the nation and beyond.....
1. Ask a coworker, friend, class, church group or your child to join you in this cleanse. It is easier and much more fun to have a partner(s) with whom to to share the experience!
2. Share any videos we put up and make one (or more) of your own. Have fun with the process!
3. Ask your uncle who runs ABC to run a news story about CLEANSE America. Just kidding....and just sayin' : )
4. Set up a raw potluck in your town and invite guests. Share food, laughter and then ask them if they would like to better their health in just 10 short days.
5. Same idea as above but do a movie marathon night screening Forks over Knives, Average Joe on the Raw and Fat, Sick and Nearly Dead.
6. Print up our flyer (available on our website) and post in places you feel led to.....
8. Write a song, poem or take a beautiful picture that we can share and that will help to inspire people.
If you have registered as a premium participant with CLEANSE America, then you are part of our team and we thank you so much for your willingness to make a difference in your own health and in helping to be part of making the upgrade in the bigger picture
We are super excited about opening our CLEANSE America community site this afternoon and that is where participants will be able to connect with others from all over the country (and the world), download our recipes and guidelines for cleansing, etc.
We're pretty sure that the $25 may very well be one of the best investments you can make towards your health and wellness. For more information on registering, CLICK HERE. To go straight to registration, click here.
To listen to an awesome & informative radio interview that Paul, Karen McCarville (one of our CA Wellness Warriors) & I did yesterday morning on Dallas' KFXR radio, click here and scroll to the bottom of the article to downlown the mp3.
Monday, February 13, 2012
Last week I announced the new release of :
Rockin' Wellness was created by two music-loving, health-minded individuals who agree that optimal health and function are the true keys, to not only survive, but to also thrive in any walk of life.
Co-owner, Seth Luker, a music tour manager, has fought off stage IV cancer twice and his business partner, Mike Wall, a musician and self-taught health guru who continues to battle an adult form of muscular dystrophy, know how important it is to maintain peak performance while on the go. Rockin’ Wellness was created from the heart by these two men who have been on an extreme journey of healing.
Seth & Mike have researched and sought out the best ingredients that the world has to offer and through much trial and error, developed this amazing and energizing drink. So, whether someone is traveling for a living, working a 9 to 5 desk job or is a busy mom or college student, Rockin' Wellness makes it effortless to enjoy a delicious mix of raw cacao, goji berries, chia seeds, hulled hemp seeds, yerba mate, maca root and more. Rockin’ Wellness is a great tasting, easy-to-make shake mix that aids in weight maintenance and provides a healthy probiotic blend focusing on pure plant based nutrition.
Rockin' Wellness - Recipes to Improve Your Focus.Energy.Mood was created by Cleanse America founder Paul Risse and yours truly. The recipes were designed to help support, invigorate and heal your body, while enticing and satisfying your palate. So, not only is Rockin’ Wellness an incredible addition to your morning or post-workout shake – it is also ideal when used as a foundational addition to the recipes you eat and enjoy for life!
Click here to order your copy of ($9.99)
Type your name, where you're from & why you'd like to win a bag of Rockin' Wellness
The winner will be drawn this Wednesday - so be sure to sign up immediately and stay tuned to Raw Food Rehab to see if you are one of our winners!
GOOD LUCK & you can use this link if you'd like to share this with your friends on Facebook or Twitter: http://ning.it/AE0iOq
Thursday, February 9, 2012
Rockin’ Wellness brings amazing organic superfood ingredients like cacao, goji berry, hemp seed, chia seed, maca, flaxseed and more into an easy mix, sourced from the best places and locations on the planet, to bring you "live" nutrition. Rockin' Wellness Total Body Nutrition is about supporting the body systems as a whole and was carefully developed to impact your energy, focus and mood.
The recipes Paul Risse, Founder of Cleanse America, and I have created and compiled for this ebook were designed to help support, invigorate and heal your body, while enticing and satisfying your palate. Not only is Rockin’ Wellness an incredible addition to your morning or post-workout shake – it is also ideal when used as a foundational addition to the recipes you eat and enjoy for life!
Additionally, your purchase will help to support Cleanse America’s message and mission.
What is Cleanse America?
Cleanse America is a calling and intention. The calling is to share the message of transforming the state of health in our nation – body, mind & spirit. The intention is to inspire 1,000,000 Americans to participate in a 10 day raw food cleanse and to also help support their communities in getting on board. The veil is being lifted and now is the time to cleanse, heal and rejuvenate. Join us and let’s have an amazing time as we each play a part in the transformation of our nation.
Click here to order your copy of ($9.99)
PS.... a little bird told me that Raw Food Rehab will be giving away a couple of bags of Rockin' Wellness in this month's upcoming monthly roll call - so be sure to watch for that within the week!
Friday, February 3, 2012
Check it out! There are FOUR finalists in more than 40 categories who are going for the GOLD in this year's Best of Raw Awards. Honoring and Celebrating the People, Places, Products and Media of the Raw Foods Movement
VOTE NOW at http://bestofrawfoods.com
Final Round ends February 13 at Midnight. Awards will be announced at the Best of Raw Awards Gala in SF February 19.
Raw Food Rehab is in the running for Best Online Community (under the Media Category) and we'd love to have your! You'll also likely recognize a lot of other familiar names while voting - so make your voice heard in this year's vote!
Sunday, January 15, 2012
As some of you may know, I had the pleasure of working with Russell James - The Raw Chef on his newly released home study course - "How To Be Your Own Raw Food Chef..& Still Have Time To Eat!"
Russell's awesome, newly completed 10 week study course is now available to order in both hard copy (10 DVDs and recipe/educational binder), as well as an online downloadable course. And he has very generously offered to donate an online version of the course to one lucky member of the Raw Food Rehab community!
Additionally, when you sign up at his website for his mailing list you'll find that he is also extending the special launch price until this Wednesday, and he's offering a way for 2 more lucky winners to get their hands on the full program on DVD and online.
When you post under his garlic bread video, in the comments section, you'll be filling in the blanks of this sentence:
"The Raw Chef 10 week home study course is the perfect course to help me ________________ and _________________."
If by chance you've already purchased this course - you're not excluded - you should enter, and if you're chosen, Russell will issue you a full refund.
So - for your chance to win an online version only, simply leave your name and where you are from in the comments HERE - only comments left at Raw Food Rehab will be eligible so please don't leave your info here in the blog comments. And for the additional chances to win - please go visit Russell's website now!
Friday, January 13, 2012
I'm so excited to be announcing the release of Paul Risse's very first eBook
Small Town Raw - Big City Taste!
It is a beautiful 70 page book with 30 simple & delicious recipes. The photography is absolutely gorgeous. I know this book will be a marvelous addition to anyone's raw food library.
I have to share that I've been eating the recipes almost exclusively this past week as I've been editing the book, and I feel truly amazing, clear and bright!
To purchase Paul's book click on the title and you'll be taken directly to PaulRisse.com to purchase.
I also wanted to share with you my first exposure to Paul Risse - if you haven't seen this You Tube video of when the RawBrah's met him last March - then you must watch it:
And here is just a little teaser photo from Small Town Raw for you so you can see the quality:
Here is some of the very early feedback from a few people who have just ordered:
"I just bought it. the recipes look incredible and the pictures are stunning! I've uploaded it to my Kindle am reading it cover to cover. I think my favorite part so far is his sharing his story and thoughts on things. " - Jamie Hupfer
"Just bought your book Paul, it is very professionally done and i look forward to reading it cover to cover. Well done and good luck!" - Jacqui Horne
"Everything looks very clean, crisp and beautiful! Where did Pauls hair go? LOOKS FANTASTIC!!!!!" - Ayn Julo
"I love Paul's book - very doable recipes, Traca's photography looks great, and obviously there's going to be some ladies swooning over those photos of PR." - Russell James
Wednesday, January 11, 2012
I want to invite you to be part of Steve Prussack's (RAW VEGAN RADIO) exciting free event -
Rawpalooza: 2012 Raw Food World Summit
You have to check out the line up that's planned. I have been keeping this under wraps, but as of this morning, the event has been announced by Steve and all the amazing speakers have been revealed!
The event starts on January 23rd, so go ahead and check it out. And help us spread the word. You can leave a comment at the bottom of Steve's website which will be shared on your Facebook page. Let's spread the word of healthy conscious living to our family, friends, and loved ones:
Here we are, 11 days into 2012 and I thought that this list of 20 ways to help you create the best year ever is in order! This list was created originally by Jon Gordon, but I've given it a Penni twist : )
1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
2. Take a morning walk of gratitude. I call it a "Thank You Walk." It will create a fertile mind ready for success.
3. Formulate your personal food plan, keeping your kitchen well stocked with only what's on your program, always staying mindful about the reasons you are making these better choices.
4. Zoom Focus. Each day when you wake up in the morning ask: "What are the three most important things I need to do today that will help me create the success I desire?" Then tune out all the distractions and focus on these actions.
5. Instead of being disappointed about where you are, think optimistically about where you are going.
6. Remember that adversity is not a dead-end but a detour to a better outcome.
7. Don't chase success. Instead decide to make a difference and success will find you.
8. Get more sleep. You can't replace sleep with a double latte.
9. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
10. Mentor someone and be mentored by someone.
11. Live with the 3 E's. Energy, Enthusiasm, Empathy.
12. Remember there's no substitute for hard work.
13. Believe that everything happens for a reason and expect good things to come out of challenging experiences.
14. Implement the No Complaining Rule. Remember that complaining is like vomiting. Afterwards you feel better but everyone arounds you feels sick.
15. Read more books than you did in 2011. I happen to know of a few good ones. :)
17. Focus on "Get to" vs "Have to." Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
18. Each night before you go to bed complete the following statements:
I am thankful for __________.
Today I accomplished____________.
19. Smile and laugh more. They are natural anti-depressants.
20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.