This is a fantastic video that gives great information about the bottled water issue. At the conclusion she mentions “…clean, safe water for all”, meaning tap water. Bottled water is undoubtedly a menace in many ways, but don’t assume that tap water is automatically healthy in your city or town. The most logical step is to? filter your own tap supplied water because public water supply infrastructure that’s needed to clean and deliver safe tap water is ultimately too expensive. I recommend a water ionization unit or a reverse osmosis filter.
Archive for the ‘Healthy Diet’ Category
Healthy Recipe: Smoky Chipotle & Mushroom Chile
April 1st, 2010
Soulshine 2 cups onion, diced
1/4 cup olive oil
1 cup green pepper, destemmed, deseeded, and diced
1 cup red pepper, destemmed, deseeded, and diced
1 jalapeno pepper, destemmed, deseeded, and diced
12 oz. portabello mushrooms, roughly chopped
8 oz. button mushrooms or other mushrooms of choice, roughly chopped
2 T. garlic, minced
1 T. dried oregano
1 T. ground cumin
2 t. chili powder
1 – 28 oz. can crushed tomatoes
2 – 15 oz. cans kidney beans, rinsed, and drained
2 cups water or vegetable stock
1 T. chipotle peppers in adobo sauce, pureed
1/2 t. salt
1/4 t. freshly ground black pepper
1/4 cup water
2 T. dark miso
In a large pot, saute the onion in the olive oil for 3 minutes to soften. Add the green, red, and jalapeno peppers, and saute an additional 3 minutes. Add both types of mushrooms and garlic, and saute an additional 3-5 minutes or until the vegetables are tender. Add the chili powder, oregano, and cumin, and saute an additional 1 minute. Add the remaining ingredients, except the 1/4 cups water and miso, and cook over low heat for 20-30 minutes. In a small bowl, stir together the 1/4 cups water and miso, then add it to the pot, and simmer the chili an additional 5 minutes. Taste and adjust seasonings, as needed.

Serves 8
The Importance of Skinny Bitch
March 29th, 2010
Soulshine It’s a “diet” book, but it’s also an awareness book. Don’t let the name scare you. It’s a great book to a least flip through. I had been feeling run down from my first desk job, so, being a vegetarian, I wanted a guide to healthy eating. Some rules that I could live by, not just something I could apply for a month or two and then go back to eating half of a cheese pizza and some candy for dessert.
I read this book, and the first thing I did was quit my coffee habit! Now, this is no small feat. I worship coffee! I’ve read long books on the history of coffee, like Uncommon Grounds (another great book, by the way, if you’re at all a history buff). SO after my withdrawal symptoms including headaches, nausea, and BODY ACHES — no one told me about these hellish body aches — subsided, I went out and bought all organic vegan products from my local health food store. When I say “local,” I actually mean about a half an hour away, so we stocked up!
I’ve been vegan for 2 weeks now. I don’t consume refined white sugar or aspartame or high-fructose corn syrup or white bread, white rice, or white flour. I also don’t buy any products with any of these things listed in the ingredients.
How am I doing?
Shockingly well! I have more energy now, I’ve been jogging 4 days a week and practicing yoga, and I feel good about the positive mental side effects: it’s an anticruelty diet. That says a lot.
The cons? The rest of the world will think you’re crazy! My husband Carl, who eats fish but is otherwise a vegetarian, nearly lost it completely.
“What are you going to eat?!! What CAN you eat? A twig?”
“An organic twig,” I tried to joke. “No, you’d be surprised…”
He had a couple of days to adjust and let his mind wrap around the VEGAN, organic way of life.
It sounds a little frightening, like a Vulcan or something. Maybe vegans are a type of alien. You could certainly view being an alien as a drawback. Somehow (especially after reading the chapter entitled “You Are What You Eat” in Skinny Bitch) whenever I get invited to lunch gatherings to steak houses and the like and I see everyone mashing carcasses of previously abused animals into their mouths, I feel like I must be on the wrong planet. I like these people and I want to be polite, but…
Spock: If I were human, I believe my response would be: ‘go to hell’. If I were human.
The Final Frontier
…thanks, Mr. Spock. But I don’t think I’m quite there, yet.
But, it’s a fun book that’s easy to read but has a lot of impact.
Source
Fruits, Veggies & Pesticides
March 23rd, 2010
Soulshine The Environmental Working Group recently analyzed samples of 47 common produce items in the state that they’re usually eaten (i.e., avocados were peeled, apples washed with water, etc.) then ranked them according to the amount and variety of pesticides the researchers found. Bananas come in at a surprisingly high 27, and cucumbers at 19. “It’s really hard to use your intuition to figure out what’s going to have high pesticide loads,” says EWG spokesperson Amy Rosenthal. “Skin is something to take into account, but it doesn’t always make a huge difference.”
More findings: Peaches, apples, and sweet bell peppers were the three most pesticide-laden crops tested, while frozen sweet corn, avocado, and onion were least contaminated. The EWG team estimates you can lower your pesticide intake by as much as 80 percent if you steer clear of the top 12.
In descending order, the EWG’s 12 most contaminated fruits and vegetables:
| RANK | FRUIT OR VEGGIE | SCORE |
| 1 (worst) | Peach | 100 (highest pesticide load) |
| 2 | Apple | 93 |
| 3 | Sweet Bell Pepper | 83 |
| 4 | Celery | 82 |
| 5 | Nectarine | 81 |
| 6 | Strawberries | 80 |
| 7 | Cherries | 73 |
| 8 | Kale | 69 |
| 9 | Lettuce | 67 |
| 10 | Grapes – Imported | 66 |
| 11 | Carrot | 63 |
| 12 | Pear | 63 |
| 13 | Collard Greens | 60 |
| 14 | Spinach | 58 |
| 15 | Potato | 56 |
| 16 | Green Beans | 53 |
| 17 | Summer Squash | 53 |
| 18 | Pepper | 51 |
| 19 | Cucumber | 50 |
| 20 | Raspberries | 46 |
| 21 | Grapes – Domestic | 44 |
| 22 | Plum | 44 |
| 23 | Orange | 44 |
| 24 | Cauliflower | 39 |
| 25 | Tangerine | 37 |
| 26 | Mushrooms | 36 |
| 27 | Banana | 34 |
| 28 | Winter Squash | 34 |
| 29 | Cantaloupe | 33 |
| 30 | Cranberries | 33 |
| 31 | Honeydew Melon | 30 |
| 32 | Grapefruit | 29 |
| 33 | Sweet Potato | 29 |
| 34 | Tomato | 29 |
| 35 | Broccoli | 28 |
| 36 | Watermelon | 26 |
| 37 | Papaya | 20 |
| 38 | Eggplant | 20 |
| 39 | Cabbage | 17 |
| 40 | Kiwi | 13 |
| 41 | Sweet Peas – Frozen | 10 |
| 42 | Asparagus | 10 |
| 43 | Mango | 9 |
| 44 | Pineapple | 7 |
| 45 | Sweet Corn – Frozen | 2 |
| 46 | Avocado | 1 |
| 47 (best) | Onion | 1 (lowest pesticide load) |
Produce With The Least Amount of Contamination
March 20th, 2010
Soulshine Buying organic produce can get pretty damn expensive. It’s okay to prioritize a bit and use non-organic varieties of the fruits and vegetables listed below, which usually contain the smallest amount of pesticides. You should still make it a habit to wash them thoroughly prior to eating or cooking to remove dirt and bacteria. You can also look for locally grown produce which also has many benefits as opposed to fruits and vegetables that have been flown across the planet. Local farmers markets are fantastic for locally grown produce which also support smaller, local farmers as well as your local economy. According to the Environmental Working Group, these are the fruits and vegetables least likely to be contaminated:
- Onions
- Avocados
- Sweet corn
- Pineapples
- Mangos
- Asparagus
- Sweet peas
- Kiwi
- Cabbage
- Eggplant
- Papaya
- Watermelon
- Broccoli
- Tomatoes
- Sweet potatoes
Delicious Tomato Mushroom Sauce
March 19th, 2010
Soulshine |
A healthy and delicious recipe that is bound to impress. A healthy diet is vital to an over all healthy mind, body and spirit.
Enjoy this recipe for lunch or dinner. Eat slow, savoring each bite and take a nice 15 minute walk after words to aid in your digestion.
Tomato Mushroom Sauce
|
| Description |
| It’s nice to make your own tomato sauce. Of course, time doesn’t always permit it, but when it does, try it. This is a favorite of mine that I use quite a bit in pastas and vegetable dishes. |
| Ingredients |
| 12 medium ripe tomatoes or 16 ounces canned peeled organic tomatoes 2 medium onions, chopped 1 green bell pepper, diced 1 tablespoon olive oil 1/2 cup white wine 1 pound mushrooms, diced or chopped 2 teaspoons oregano 1 1/2 teaspoons basil 1/2 teaspoon salt (optional) 1 bay leaf 1 tablespoon tomato paste 1 teaspoon honey |
| Instructions |
| If using fresh tomatoes, bring a large pot of water to a boil. Slice an ‘X’ on the bottom of each tomato, and drop them in the boiling water until the skins start to loosen, about 2 minutes.
Drain and cool completely. When cool, squeeze each tomato over a strainer set over a bowl to trap the seeds, reserving the juice and the pulp. Purée the juice and the pulp in a food processor until smooth. If you are using canned tomatoes, simply scrape out the excess seeds and mash the tomatoes with their juice by hand or with a fork. Sauté the onions with the green peppers in the olive oil in a large sauté pan for 5 minutes over low heat. Add the wine, mushrooms, herbs, salt, the tomato purée, and the bay leaf. Simmer for 1/2 hour. Remove the bay leaf. Mix in the tomato paste and the honey and cook for 10 more minutes. Makes about 4 cups
|
How Important Are Multivitamins?
March 16th, 2010
Soulshine There is absolutely NO substitute for a ultra low-fat, whole-living-food diet full of fruits, vegetables and whole grains that supply the essential vitamins and minerals which we need in order to stay healthy. Unfortunately, most people do not eat right and get the diet they need to stay healthy.

Add to that the potential harmful side effects of stress, aging, lack of exercise, pollution, illness, and supplements become even more important. That’s why so many experts now recommend that most people take a high-quality, daily multivitamin.
You should not depend on your multivitamin for your daily vitamins and minerals. When used properly it will support a healthy diet, exercise and emotional health. If your intent is to take a multi as your primary source of goodness, you are failing miserably.
If you haven’t taken a multivitamin – don’t worry. The good news is that it is not too late to start a healthy regimen.
I reitarate, taking a multivitamin is not a license to skip your fruits, veggies and grains. A daily multivitamin should be part of a healthy diet, not a substitute for it.
When you are ready to look for a high-quality supplement, take the following points into consideration:
- Read the label on the bottles. Ingredients for the supplements should be from organic sources whenever possible.
- Dietary Supplements should be tested for toxic substances and any kind of contamination such as lead or mercury.
- Look for hypoallergenic products if you have sensitivity problems or allergies. On the labels, avoid products which have wheat, yeast and corn.
- Look for an expiration date and make sure the product is fresh. If there is no expiration date on the label, buy something else.
- Dietary supplements are not regulated, so the amount of the nutrients that are claimed on the label might be different than what is really in the pills. Contact the lab that makes the vitamin supplements and ask them how they test their products. A good company will have professionals who can answer your questions. If you don’t get an answer, you may wish to find another company.
Exercise and Diet Go Hand in Hand
March 16th, 2010
Soulshine Many people have a terrible attitude towards exercise. Therefore, will never even begin to do so. I cant begin to tell you how many times I’ve heard someone say. “I hate exercising, so I will never even do it” That is self sabotage 101. There has to be a shift in attitude.
Everyone is aware of the outright benefits of exercising. Similar to the benefits or proper nutrition, people rarely follow their conscience. Why then, knowing the facts do people delay the start of a good exercise regimen?
The key is to come up with a plan. First, write down all the benefits of exercising so that you tap your awakening spirituality and gain clarity. Secondly, the key to getting into the groove is to simply start and then do it for 21 straight days. It takes 21 days to kill a bad habit or conversely to start a new good habit. This is about setting goals and remaining mindful.
Once you are in the exercise groove, you will notice instant self esteem improvement as well as an increase in your personal motivation. If you are striving for a healthy mind, body and spirit – then exercise is vital to your goal. Start now, its never too late.
Healthy Recipe: Barbecue Portobello Quesadillas
March 12th, 2010
Soulshine This smoky mushroom-filled quesadilla is reminiscent of pulled pork. A touch of chipotle chile pepper adds extra heat. Serve with coleslaw and guacamole.
Ingredients:
- 1/2 cup prepared barbecue sauce
- 1 tablespoon tomato paste
- 1 tablespoon cider vinegar
- 1 chipotle chile in adobo sauce, (see Note), minced, or 1/4 teaspoon ground chipotle pepper
- 1 tablespoon plus 2 teaspoons canola oil, divided
- 1 pound portobello mushroom caps, (about 5 medium), gills removed, diced
- 1 medium onion, finely diced
- 4 8- to 10-inch whole-wheat tortillas
- 3/4 cup shredded Monterey Jack cheese or vegan cheese substitute
- Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
- Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
- Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.
Ingredient note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapeños, can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

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