Be Well

 I was talking with a dear friend and sister-in-Christ last evening on the phone about our sugar intake.  We both love our sweets!  But we know consuming refined sugars, including sugar substitutes like Splenda, etc are bad and leads to obesity.  We know this.  Yet we still love to have a piece of pie, a brownie, a couple of cookies......and who can resist fudge at the holidays?  

So we decided to hold each other accountable. We are going to try to encourage each other to eat natural foods vs foods that contain sugar.

Part of my daily diet includes coffee of course and I stopped white sugar a few years ago when my husband had his heart attack.  But I switched to raw sugar which is still sugar!  Now I only use a drop of raw honey or maple syrup in my morning coffee and I love it.  Sometimes I add a splash of agave if I don't have maple syrup in the house.

And most of you know that I no longer eat pork, beef, most fish, or cow's milk/butter.  I've cut way back on consuming eggs.  I have replaced using eggs in baked goods with ground flaxseed.  So much healthier!  When I crave a burger, I use bison or beyond meat (totally plant-based burger).  

But this post is not going to be about all those changes.  This is going to focus on eating well to BE well.  
Each Saturday I will post an article about plant based eating and/or staying away from sugar and how to do that.  
The post will contain my thoughts, a Scripture, and a motivating quote or image. 

Sometimes I will include a recipe that doesn't include sugar.  I might leave you with a question to answer in the comment section.

  

God wants us to be good stewards of our bodies.  He resides in us and He wants us taking care of our bodies. We're only given one for this life!

In order to be well....physically, mentally, emotionally and yes, I believe spiritually..we need to eat well.  Eat when hungry.  Avoid eating if bored, tired, or emotional (as comfort food). 

Be intentional about what goes into your body!

Today we will focus on BREAKFAST (the most important meal of your day, really)

For example:  instead of having instant oatmeal packets for breakfast (which contains sugars!) buy some Quick Cook Steel Cut Oats (i like the Nature's Path brand)  and microwave for 3-4 minutes.  Add ground cinnamon for flavor and top with fresh blueberries, blackberries, raspberries, or chopped raw apple.  Add a handful of chopped walnuts or sliced almonds.  Voila...you have a healthy, protein packed breakfast.  Add a glass of water with lemon slice to take your probiotic and vitamin and if you drink coffee, have a mug or 2 and use the agave, honey, or maple syrup instead of cane sugar. 

Another breakfast option:  instead of boring old cereal with cow's milk and a piece of toast, try this:

Multi-grain bread toasted, with a smear of Earth Balance Original spread (totally plant-based yet tastes like butter), add a few slices of fresh avocado.  Tired of avocado?  Try spreading the toast with almond butter, coconut butter or thin layer of peanut butter.  I prefer the Maranatha brand of almond butter.  So good and smooth!  On your cereal (buy multi-grain or cereals that don't contain added sugars) add unsweetened almond or coconut milk.  Personally, I prefer unsweetened almond milk in my coffee and unsweetened coconut milk on cereal.  I tend to eat pumpkin flaxseed cereal, or original Cheerios.  Top with fresh blackberries, or blueberries.  (or strawberries..I'm allergic to them so I stick with other berries!).  You can also add sliced bananas.

Another breakfast option:  scrambled eggs made with unsweetened almond milk and plant-based sausage. ( I prefer Morning Star or Gardein brands)  This gives you a good portion of protein!  Which will give you energy all morning and fill you up for longer. Add a half a grapefruit or an orange.  This gives you extra vitamin C.

Sometimes on the weekends, I like a tofu scramble:  saute tofu in a little bit of sesame oil, add chopped onions, garlic, chopped red, green and yellow peppers and saute until veggies are just crisp-tender.  Add in chopped tomato and serve over a piece of Naan or multi-grain toast. Add a citrus fruit on the side.  Again...packed with protein (the tofu) and vitamins A and C (the peppers).

I tend to eat oatmeal 4-5 times per week as it did help me raise my good cholesterol last year.  On the days I don't eat oatmeal I do one of the above suggestions or sometimes I will make pancakes made with low sodium mixes, add in blueberries or chopped apples and top with a light drizzle of maple syrup.  For protein, I have either an apple with peanut butter or almond butter or a plant-based sausage on the side.

Eating intentionally, for your health, is vital!! It helps to keep illnesses away or if you do catch a cold or other virus, if your immune system has been built up with good foods, it won't take so long to fight the illness.  

Here's an uplifting quote to get you through the week:

Here are two Scriptures to meditate on this week:

What one meal idea from the above list are you willing to try tomorrow for breakfast?

Which sugar replacement will you use in your coffee?

AND...because it is Saturday, feel free to splurge on something small and sweet!
(a mini cupcake; a small home baked cookie; a half cup of ice cream (even better if you have  almond milk ice cream or coconut milk ice cream; 2 oz of  super dark, organic fair trade chocolate.  I like the chocolate espresso one from Endangered Species Bars. 

Coming up next week:  a super simple recipe to meet the craving for a sweet that includes all natural healthy ingredients.  Also, I will include a fitness routine that will only take you 20 minutes to do and will get your heart rate up.  Come back next Saturday!