Another treasure trove of mouth-watering recipes from the Blue Zones folks!


Recipes

Our Promise: Less than 30 minutes to assemble, Taste tested by experts and Follow the Blue Zones Guidelines for longevity.

red-wine-wassail

WARM & SPICY RED WINE WASSAIL

tahini-dressing

LEMON TAHINI HERB SAUCE

greens-alzheimers

MEDITERRANEAN GRAIN BOWL

banana-bread

PLANT-SLANT BANANA BREAD

kale-pesto

KALE PESTO

ginger-lemonade

GINGER LEMONADE

make-raw-watermelon-cake-perfect-for-summer.w1456

WATERMELON CAKE

asparagus-stir-fry

LEMON ASPARAGUS STIR FRY

pasta-broccoli-pine-nuts

PASTA WITH BROCCOLI, BASIL, AND PINE NUTS

More here! https://www.bluezones.com/recipes/

Announcing Quinyatta Mumford's 2020 Nutrition Classes!

Click here to sign up!

Hello, I’m Quinyatta!

Your Certified Health Education Specialist.   Although I hold a Masters of Public Health with an emphasis in Community Health and I am in the process of earning a Doctorate in Public Health, my true superpowers come from my personal journey to health.  

In 2013, I made the decision that I wanted to live. I mean really live the life that God destined me to have.  I had reached the lowest point in my life and my highest weight. I was blessed to not be on any medication, but as a health educator, I knew that without a behavior modification — medication was going to be my destiny. My then 9-year presented me with a challenge. She wanted to climb Pinnacle Mountain for her 10th birthday. At my size, there was no way that I was going to climb anything. But because IamSHE and SHEisME I committed to a regular training schedule and a liquid diet. Over the course of 6-months, I dropped the initial 50 pounds.

Today, I am  175 pounds lighter. Over the next year, I plan to reach my final goal. I want to take the last mile of my journey with women who have been or are where I am….striving to achieve optimal health while maintaining curves. I do not have a desire to be skinny…I desire to be healthy…the healthiest version of me that is possible.  

Join us for the Curvy Consciousness movement as we empower women of all shapes, sizes, and colors to embrace their feminine shape and take back their health. You do not have to be a size 2, 4, 6, or 8 to be healthy. Girl, embrace your curves.  #SizeHealthy

https://www.facebook.com/mumfordandassociates/

Tired of New Year’s diets that you can’t stick with?

Plant Based Transformation for Beginners Classes start January 9th in North Little Rock  
Click Here to Learn More  

Before we switched to a Whole Food Plant Based (WFPB) lifestyle, like most people, we would steadily eat more and more decadent food throughout the month of December, culminating with the culinary bacchanalia of Christmas.  I often felt so disgusting after all this dietary excess, that sometimes we would start our “New Years Diet” on Dec. 27th! Of course this would be some kind of crazy restrictive cleanse diet that left me in a state of continual mild hunger and I could typically never sustain it for more than a few weeks.  As I got older, I began to realize that this New Year’s diet thing was just stupid because even though I would usually lose about 10 pounds, I NEVER COULD STICK WITH IT and would just gain the weight right back. So eventually, I just gave up on the New Year’s diets altogether.  

Last year, my husband came home from the doctor with a diagnosis of pre-diabetes. I’ve been a cardiac RN for over 25 years and was mortified at this diagnosis after seeing so much suffering in my patients over the years because of Type 2 diabetes.  I had heard that a WFPBD could reverse diabetes and so we tried it, and lo and behold, within 4 months, Paul’s blood work showed that his diabetes had been reversed! 

A WFPBD is built around the healthy carbohydrates of fruits, vegetables, legumes, and whole grains.  A WFPBD is a HIGH FIBER DIET by design. The average American only gets about 15 Gm of fiber a day which leads to many dietary related illnesses such as colon cancer and many other chronic diseases. By contrast, a WFPBD aims to get about 40 Gm of fiber a day. This leaves you feeling full and helps fight perverse cravings that occur when we are nutritionally deprived. The satiety of a high fiber diet is the reason that a WFPB lifestyle is so successful for permanent weight loss.  I know that once I get to a certain level of hunger, I lose all will power and will eat virtually anything I can get my hands on. I found that after I switched to this high-fiber diet (with no limits on portion sizes), I was never hungry in between meals for the first time in my life.  This removed all the most common downfalls of desperation eating and the need to always meticulously plan ahead so I wouldn’t be trapped in a dangerous “hunger situation”.   My husband and I both lost over 20# and have kept it off with seemingly little to no effort.

https://www.pcrm.org/news/health-nutrition/beans-satisfy-hunger-more-meat

To get my favorite fiber-loaded morning smoothie recipe (packed with 16 Gm of painless fiber) and to learn about Plant Based Transformation for Beginners classes starting on January 9th in North Little Rock click here!

-Stephanie

P.S.  Use coupon code HEALTHY2020 for 10% off!

LEARN MORE

HealthyWorldSedona.com – Resources

I’ve uploaded several of these to the Resources folder, but there are so many, I wanted to provide a link to their website so you can view and download any of interest to you. There’s a great slide presentation, as well as many WFPB recipes:  https://healthyworldsedona.com/resources/

Check out their all-star lineup for the upcoming Sedona VegFest 2020, January 18 and 19 

 

“Plants for the Planet”

Artist Mary Helsaple

Kim Is Saying Goodbye Lupus and Illness – Goodbye Lupus by Brooke Goldner, M.D.

She watched my free online classes and followed the Goodbye Lupus Protocol and now she is saying Goodbye Lupus and has already said goodbye to so many other illnesses on my plan. If you don’t know the Goodbye Lupus Protocol yet, click my the link so you can watch my free webinar classes where I teach my entire Goodbye Lupus nutrition protocol for free just like Kim did. I teach my entire nutrition protocol that is in Goodbye Lupus for free online so don’t miss them! If you haven’t come to my free classes yet to learn my entire nutrition protocol in my book for FREE, they HERE! Watch my online classes by clicking here: http://goodbyelupus.com/6-steps-to-re…

Some green smoothie recipes from Brooke and Thomas: https://www.veganhealthandfitnessmag.com/2017/08/are-you-nourished/ .

‘The Blue Zones Kitchen’ collects recipes of the world’s oldest people – from Today.com

As our “Eating to 100 TODAY” series continues, special anchor Maria Shriver reports on “The Blue Zones Kitchen,” in which author Dan Buettner shares recipes from places where people live longer and healthier. He says one common denominator among long-lived people is a plant-based diet.

Source: ‘The Blue Zones Kitchen’ collects recipes of the world’s oldest people

No-Bake Cranberry Pear Tart | Forks Over Knives

I created this tasty dessert one holiday when there was no room in the oven to bake one more thing. The filling cooks quickly, is tart and just sweet enough. And the crust comes together before you can say “Happy Holidays.” If you prefer, you can use a tart apple in place of the pears.

Find this recipe and more in the Forks Over Knives Recipe App.

  • Crust
  • 2½ cups walnuts or pecans, toasted for 8 minutes in a 350º oven
  • 1 cup Medjool dates, pitted
  • ½ teaspoon cinnamon sea salt to taste
  • Filling
  • 3 ripe pears, thinly sliced
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ cup maple syrup
  • ¼ cup apple cider
  • ¼ cup dried cranberries

Instructions

  1. For the Crust: Combine the walnuts, dates, cinnamon and salt in the bowl of a food processor and process until the mixture is well combined but not completely smooth. Press it into the bottom and up the sides of a nine-inch non-stick tart pan and refrigerate while you make the filling.
  2. For the Filling: Place the pears, cinnamon, nutmeg, maple syrup, apple cider, and dried cranberries in a saucepan and cook over medium heat until the pears are tender, about 10 minutes. Remove the pears and cranberries with a slotted spoon to a bowl and set aside. Return the pan to the heat and cook the remaining liquid in the pan until it is reduced by half.
  3. Spread the fruit over the tart crust and pour the reduced liquid over it.
  4. Refrigerate until ready to serve.

Source: No-Bake Cranberry Pear Tart | Forks Over Knives