After studying the human body, as well as health and nutrition throughout my life, I've finally conceded that there is no substitute for proper food and exercise in the effort to lose weight. So many of us chase the illusive magical pill, or diet trick, or just plain old starvation in our desire to find the almighty "thin" balance that so many talk about.

Unfortunately, this weight loss tends to be just out of reach to many of us. I've wanted to believe, for many years, that the weight would come off, "if only". "If only" I ate the right foods, and "if only" I lowered my carbohydrate intake, I would lose weight. But the truth was, I HAD to exercise. You see, I realized that I spent most of my time on a diet, trying to figure out how I could "avoid" exercising...(not one of my favorite pursuits in life!). I'm not one for sweaty cardio exercise, although, ultimately, I realized I would have no choice if I wanted to lose the weight! I would just have to buckle down and work at it...that would be my challenge.

My cardio workout, however, consists of 10 times up and down the stairs in my house, 3 times a day. The rest of the time it's walking...man's age-old best friend. I live in the mountains, so walking is more of a chore than I ever wanted to do, but I find myself doing it now...every day...whether I want to or not! I don't know if you really have to do that "muscle confusion" thing to keep up with weight loss, so I'll have to get back to you on that. I must say, keeping the body fit is a lot of work, especially when you write for a living. That in itself tends to keep you pretty sedentary for hours. At any rate, next Saturday is my day for weigh-in, so I'll keep you posted on how it goes. In the meantime, remember, there's no substitute for proper proportions, a diet filled with 80% vegetables, 10% fruit, and 10% protein (in the form of tofu, nuts, seeds and beans). Good nutrition, physical activity, and a positive mind set will work every time! Best of luck to you all.

With Love,
Jan C.

Well, I've started something new. I discovered that fruits and vegetables have very few calories! What a wonderful find! I am making a juice drink that tastes great, (I'll include the recipe at the end) in an effort to lose weight. My highest weight was 323 lbs. After 10 days of juicing, I'm at 300! I feel so much better than I did. I'm diabetic and have been having trouble with some chest pain.  I don't take insulin during the day, only at night now when I have my one sensible meal.

I've noticed so many things that are different. Best of all, I can say that I no longer have any chest pains! I can get behind the steering wheel of my 4 Runner and have room between my body and the wheel now. I don't have to swing my foot down so I can sit up out of bed. I am breathing better and most of my depression has lifted. I can go up and down a flight of stairs and not be out of breath. I still have bad days, but they don't make up my entire life anymore.

Some days I get up and all I want to do is eat. But, I promise myself if I'm still hungry I'll eat something small after I drink my juice. I don't have an expensive juicer or anything for this. Instead, I have a Black and Decker two-speed blender. It has a "smoothie" setting which is what I use for my juice drink. Here's the recipe.

Fill your blender half full of water.

Add:

3 cups of spinach
3-4 leaves of romaine lettuce
1/2 cup shredded carrots
1/2 cup fresh-frozen blueberries
1/2 cup fresh-frozen strawberries
4-5 pieces of frozen banana slices
1/2-1 apple, sliced & cored
Add enough water to make 1/2 gallon of juice drink

Drink = 354 calories

You can change up the veggies and fruits that you use so that you're using fresh locally grown fruits and vegetables in season. You can freeze your fresh fruit in baggies and they'll keep for quite a while in your freezer, so stock up.

You can track how many calories are in your drink here:
http://www.sparkpeople.com/myspark/nutrition.asp

Blend fruit and veggies on Smoothie, (or equivalent), setting. It takes a good 5-7 minutes to puree your veggies. Once your drink is smoothly blended, put in a sealed container and refrigerate. Any time you are hungry, pour some into a glass and drink slowly. If you drink it too fast, it will upset your blood sugar balance. You don't really taste the vegetables, rather you taste the fruit. So, make sure you use fruit that you like. Due to the high fat content in bananas, I use them sparingly. The reason I use frozen fruit is because you can purchase it ripe and place it in Ziploc baggies, freeze and use for a long time. Also, it thickens your drink, (especially bananas), and makes it cold right away.

I hope you enjoy! Please let me know how your own experiences compare! I look forward to hearing from you.

Vegan Twice Baked Potatoes

Prep Time:  Approx. 15 minutes                               Serves: 4 people

Cook Time:  Approx. 1 ½ - 2 hours

You will need:

1)       2 Large Organic Russet or Idaho Potatoes

2)      1 Lb. yellow zucchini, yellow crookneck or yellow acorn squash (Golden zucchini is particularly delicious in this recipe)

3)      ¼ Cup Earth Balance Buttery Spread

4)      ¼ teaspoon cumin (optional)

5)      1 Tablespoon sea salt, seasoned salt or salt free seasoning

6)      2 teaspoons organic Paprika

7)      2 Tablespoons melted Earth Balance Buttery Spread in separate bowl

8)      ¼ Cup chopped scallions or chives

Bake Russet or Idaho potatoes in aluminum foil until soft.  Approx 1 hour in a 450° oven.  Remove from oven when done and take out of aluminum foil, let cool somewhat.  While the potatoes are cooling, Chop up zucchini or squash and steam until soft.  Remove squash and set aside, allowing it to cool.  While squash is cooling, cut potatoes in half lengthwise with sharp knife.  Gently scoop insides into a bowl large enough to accommodate both the potato and the squash, leaving a shell of skin with a little potato on it.  Add squash to the potato, add seasonings (not paprika) and ¼ cup of Earth Balance Buttery Spread.  Blend on med. speed with blender until smooth and creamy.  Return filling to the potato skins.  Return filled potatoes to 450° oven and let bake for about 10 minutes.  Brush tops of potatoes with melted Buttery Spread and sprinkle with paprika.  Turn on broiler in your oven, bake for approximately 5 minutes or until light golden brown.  Sprinkle with chives or scallions and enjoy!

Delicious Winter Squash for 4!

Sweet, Stuffed, Autumn Acorn Squash

Prep Time:  Approx. 20 minutes                                   Serves 3-4

Bake Time: 1 hour

You will need:

¼ Cup Fresh Spring Water

2 Organic Acorn Squash, halved lengthwise

1 Tbls Organic Cinnamon

1 Teaspoon Organic Dried Tarragon

1 Teaspoon Organic Dried Parsley

1 Med Organic Onion coarsely chopped

½ Organic Sweet Apple (Honey Crisp are especially tasty in this recipe)

½ Cup Organic Raisins

½ Cup Organic Chopped Pecans

2 Cups Cooked Organic Short Grain Brown Rice

8 Tbls Organic, non-GMO “Earth Balance” Margarine

2 Tbls Organic Dark Sesame Oil

½ Cup each, Organic Brown Rice Syrup & Organic Barley Malt

4 Slices of San Luis Obispo Whole Wheat Sourdough Bread cut in small cubes

Cut 2 Organic Acorn Squash in half, lengthwise, turn over and cut a small part of the ridged squash so that it sets evenly in your pan.  Make sure all four pieces fit in the oven dish that you have selected to cook your stuffed squash in.  Set them aside in baking dish and begin your sautéing.

Sauté in 6 Tbls “Earth Balance” margarine and 2 Tbls dark Sesame Oil, your onions, apples, raisins, Tarragon, Parsley and Cinnamon until everything is aromatic and the apples and onions are just soft.  Add the last 2 Tbls of Earth Balance, Pecans and the 2 Cups of Cooked Brown Rice (This is a great way to use your left over Rice), add Organic Barley Malt and Organic Brown Rice Syrup, stir in the Whole Wheat Sourdough Bread Cubes until the mixture is coated evenly and moist.  Let cool.  Turn on your oven to 375 degrees.  When stuffing is warm to the touch, but not hot, place heaping amounts of the stuffing in the squash, making sure that they are evenly filled.  Add ¼ cup of fresh Spring Water to the bottom of the baking dish.  Cover it with aluminum foil or glass lid, place in pre-heated oven for  50 minutes.  Lift cover from dish and let the top brown lightly.  Test for doneness by piercing the squash with a fork.  It should be soft. Put a small dot of margarine on the stuffing or imitation cream cheese and serve.  This is delicious with Brown Rice and steamed vegetables. Enjoy!

Vegan Tamales...YUM!

Although these are a bit labor intensive, they are delicious! You can freeze these after cooking them and they hold up well. This is one of my family's favorites and I serve them with Vegan Spanish Rice and Refried beans. Enjoy!

Vegan Tamales

Prep Time:  Approx. 1 - 2 hours                              Makes:  About 4 Dozen

Cook Time:  Approx. 1 ½ - 2 hours

You will need:

1)     1 Sweet Vidalia Onion, (or other sweet variety)

2)    1 Lb. yellow zucchini, yellow crookneck or yellow acorn squash (Golden zucchini is particularly delicious in this recipe), chopped in small cubes

3)    1/2 head of Organic Cabbage, shredded finely

4)    1 Organic Carrot, grated

5)    1 Stalk of Organic Broccoli, chopped fine

1/2 pkg. Extra Firm Organic Tofu, crumbled  with fingers

6)    1/2 teaspoon cumin (optional)

7)     1 Tablespoon sea salt, seasoned salt or salt free seasoning

8)    1 small can of La Victoria, mild Enchilada Sauce

9)    3-4 Tablespoons Toasted Sesame Oil

Sauté all vegetables in Toasted Sesame Oil for a few minutes until all vegetables are soft.   Add Enchilada Sauce and crumbled Tofu.  Cook 10 minutes and set aside.  Prepare Masa. 

MASA

6 Cups Maseca para Tamales, corn flour

5 Cups Pacific Organic Vegetable Broth

3 ½ Teaspoons Non-aluminum baking powder

6 Teaspoons Sea Salt (or to taste)

2 Cups Organic Vegetable Shortening (Softened)

Combine Masa, Baking Powder & Salt in a bowl.  Stir Well.  Add room temperature shortening and broth.  Mix together with hands (Make sure you get all the shortening mixed in well and there isn’t any dry flour.  The dough should be soft and pull away from the hand when rubbed from one hand to the other.  The dough should not stick to the hands when there is enough liquid added.  Make sure that dough is not too dry, it should be light, fluffy and easily spread.

Soak corn husks in very warm water for about 20 minutes, submerging the husks. Remove from water, clean and separate.  Line your pot with husks that are too small to use for Tamales. (I place a couple of layers over a steamer that allows the water to boil beneath it without touching the Tamales).

Spread masa mixture on with a small spatula, ¼ inch from the bottom (the small end or bottom, is away from you and the large end is toward you). Spread all the way to the top edge (or large end) of the husk.  Spread masa evenly on the shiny side of the husk while holding the corner of the husk and pulling masa toward you.  Put 2 - 3 Tablespoons of filling into the center, top portion of the covered husk.  Fold husk by folding one side over, then the other, then bring the bottom (small end) of the husk up toward you and place in steamer pan.  Finish all of the masa and filling.  Steam tamales on low heat in steamer until done, approximately 1 ½ - 2 hours. Add water every hour and check for doneness by seeing if the husk pulls away from the tamale.

*Note: If the filling is too wet, let cook longer until liquid is thickend.

Filling and Tasty Split Pea Soup!

Split Pea with Smart Bacon Soup

Prep Time:  Approx. 15 minutes                                 Serves: 4 people

Cook Time:  Approx. 1 ½ - 2 hours

You will need:

1)      3 Cups Dry Organic Split Peas, cleaned.

2)     Approximately 2 cups Spring water and 1 carton of Pacific organic vegetable   broth, in heavy pot. You may need to add more as the peas cook down and    absorb the liquid, so watch the pot carefully.

3)     1/2 Sweet Organic Vidalia Onion, chopped in small chunks

4)     1 Organic Carrot sliced finely into medallions then cut into quarters

5)     1 Tablespoon each: dried organic garlic granules, dried organic parsley (or 1 ½ Tablespoons fresh), dried organic Thyme.

6)     1 - 2 Tablespoons of Roasted Organic Sesame Oil (Not for use with cancer patients, use ¼ cup water instead).

7)      Sea Salt and Fresh Ground Organic Pepper to taste, (Optional, approx. 2 teaspoons each).

8)     4 slices of Smart Bacon, sliced width-wise into small strips.

9)     2 Tbls Organic Brown Rice Vinegar added the last 15 minutes of cooking.

Saute diced onion, carrot, Smart Bacon and spices in Sesame Oil (or water) In large, heavy  soup pot.  When Onions are lightly browned, or soft (In the case of water usage), add water, broth and split peas.  Turn down heat, set on flame diffuser and simmer gently for approximately 1 ½ - 2 hours.  Check pot frequently to make sure that you don’t need to add any water.  If you do, only add a cup of water at a time. 
When peas are softened and have turned from bright green to an olive color, the soup is done.  Add vinegar and simmer for about 15 minutes more.

Pour into small soup bowls and garnish with sliced scallions or a sprig of fresh rosemary.  Enjoy!

Comfort Food for the Soul

Sweet, Stuffed, Autumn Acorn Squash

Prep Time:  Approx. 20 minutes                                 Serves 3-4

Bake Time: 1 hour

You will need:

¼ Cup Fresh Spring Water

2 Organic Acorn Squash, halved lengthwise

1 Tbls Organic Cinnamon

1 Teaspoon Organic Dried Tarragon

1 Teaspoon Organic Dried Parsley

1 Med Organic Onion coarsely chopped

½ Organic Sweet Apple (Honey Crisp are especially tasty in this recipe)

½ Cup Organic Dried Cranberries or Raisins

½ Cup Organic Chopped Pecans

2 Cups Cooked Organic Short Grain Brown Rice

8 Tbls Organic, non-GMO “Earth Balance” Margarine

2 Tbls Organic Dark Sesame Oil

½ Cup each, Organic Brown Rice Syrup & Organic Barley Malt

4 Slices of San Luis Obispo Whole Wheat Sourdough Bread cut in small cubes

Cut 2 Organic Acorn Squash in half, lengthwise, turn over and cut a small part of the ridged squash so that it sets evenly in your pan.  Make sure all four pieces fit in the oven dish that you have selected to cook your stuffed squash in.  Set them aside in baking dish and begin your sautéing.

Sauté in 6 Tbls “Earth Balance” margarine and 2 Tbls dark Sesame Oil, your onions, apples, cranberries or raisins, Tarragon, Parsley and Cinnamon until everything is aromatic and the apples and onions are just soft.  Add the last 2 Tbls of Earth Balance, Pecans and the 2 Cups of Cooked Brown Rice (This is a great way to use your left over Rice), add Organic Barley Malt and Organic Brown Rice Syrup, stir in the Whole Wheat Sourdough Bread Cubes until the mixture is coated evenly and moist.  Let cool.  

Turn on your oven to 375 degrees.  When stuffing is warm to the touch, but not hot, place heaping amounts of the stuffing in the squash, making sure that they are evenly filled.  Add ¼ cup of fresh Spring Water to the bottom of the baking dish.  Cover it with aluminum foil or glass lid, place in pre-heated oven for  50 minutes.  Lift cover from dish and let the top brown lightly.  Test for doneness by piercing the squash with a fork.  It should be soft. Put a small dot of margarine or vegan cream cheese on the stuffing and serve.  This is delicious with Brown Rice and steamed vegetables. Enjoy!