The King of Vegetables

Is it any surprise that broccoli is the king of the vegetables? It is high in Vitamin A, C and K and high in dietary fiber. It is a cruciferous vegetable that belongs to the cabbage family as with arugula, cauliflower, collards, bok choy, kale, mustard greens, radishes, turnips, watercress, rutabaga, and brussels sprouts.

Broccoli contains certain chemicals that may reduce the risk of colorectal or other cancers.
It is also rich in carotenoids, calcium and folate.

Broccoli also contains several compounds called isothiocyanates, including sulforaphane and indole-3-carbinol (I3C), which have been touted as possible anti-cancer agents in recent years. Studies have shown these substances may act as anti-oxidants and may boost detoxifying enzymes in the body.

I am not sure about you but I love, love broccoli. I figured it is great for me, so I just eat it. There are other things we do in life even when we know they are detrimental to our health, things that may have us end up in anguish and pain and yet we still knowingly do them. The human mind is fascinating, it is like a computer program and whatever you ask it to do it will do. It doesn't know the difference between fantasy and reality.

It is your personal file cabinet, it is your duty to clean up the mess every once in a while. So if you have filed in your mind that you hate broccoli, it is time you started to change that program and replace it with a new file that says you love it and that it is good for you. It is as easy as that. The moment you start to have control over your mind, what goes in and what goes out, you will have a very peaceful and fulfilled life. Try this and you will see.

There are several methods to prepare broccoli but my two favorite ways are raw and lightly steamed. Here are some broccoli recipes for you to enjoy:

Yummy Broccoli Salad

1 bunch broccoli
1/4 cup Apple Cider vinegar
1 tsp ground mustard
2 garlic clove, pressed or minced
1/2 tsp paprika (optional)

Chop or break broccoli pieces into bite sizes. Lightly steam (not boil) for a few minutes (you can tell when it starts to look bright green). Whisk the rest of the ingredients in a bowl and mix with broccoli. Enjoy!!!!

Nutritious Broccoli Smoothie

1 Carrot, chopped
3 Florets of Broccoli
2 Handfuls of Spinach
1 Apple, chopped
2 Oranges, peeled and desseded if desired
1 cup of Orange Juice
1 tbsp lemon juice (optional)

Blend all till smooth and enjoy.

Avocado Mango Broccoli Salad

2 ripe Avocados
2 ripe Mangoes
2 cups Broccoli, chopped
1/2 cup red onion, chopped
1/4 cup raisins or currants, soaked for 30 minutes and rinsed.
Salt and Pepper to taste


To your health!

~B~

Let Your Food Be Your Medicine...

"Let your food be your medicine and medicine be your food"

If we all lived by this rule, there would be less of us with life threatening diseases. Above is a photo of one side of my kitchen cabinet. Overtime, I have bought a variety of nuts and seeds and spices. Variety keeps you from getting bored and falling off the healthy wagon and we don't want that do we? There are many spices that are very healing and we will discuss a few of them here and now--you may have some already and don't know what they are good for:

Allspice: This tropical herb has a complex aroma and is useful for indigestion.

Cardamom: An expensive spice, cardamom can be a mild stimulant.

Cinnamon: This common, tasty spice has potent antimicrobial action and can settle an upset stomach.

Cloves: Cloves have proven pain-relieving and antiseptic properties.

Garlic: Deservedly called Russian penicillin, this pungent bulb in useful in preventing our major killers - heart disease and cancer.

Ginger: The world's best nausea preventative, ginger is also useful in treating arthritis.

Red pepper: This native American spice works on pain by three different mechanisms.

Sesame: The seeds of this plant are a great source of antioxidants and other therapeutic chemicals.

Turmeric: This yellow spice shows great promise in treating arthritis and diabetes.

I especially love cayenne pepper here is a link to find out more about the healing properties of cayenne: http://www.shirleys-wellness-cafe.com/cayenne.htm

http://www.shirleys-wellness-cafe.com/cayenne.htm

Apples and Almonnaise dip

Bragg Health Vinaigrette Dressing

Ingredients:
½ cup organic Apple Cider Vinegar
1/3 cup olive oil
½-1 tsp Bragg Liquid Aminos
1-2 tsps raw honey or Agave
1-2 cloves crushed garlic
Seasonings to taste - salt, pepper,

Blend all together and enjoy.

Greatness is born in the moment of Decision: Decide to exercise

This morning we went out jogging and Nina was very supportive of her grandma, it was beautiful to watch them. It was a bit chilly but we didn't let the weather deter us, just grabbed some sweaters and off we went. Exercise is the best thing you can do for your body first thing in the morning because it gets your metabolism going, gets you energized and sustains you staying on a healthier path all day because you feel great after exercising. So, don't push it off, find a partner so you can push each other, that usually works.

Mom and I out for a morning jog: Photo by Nina Lakota


I have quite a number of people I am working with right now and they are all excited. I guess seeing that my mom just came from Cameroon and jumped into the FYR detox makes them get off their butts and do something. I am glad she is an inspiration and glad that they are taking the steps to having a healthier life. Next year's blog will have many FYR success stories. I hope you will be a part of it.

On the 1st day of December...

Yesterday, we went out grocery shopping, healthy grocery shopping. We went to the farmer's market and got all out organic fresh fruits and vegetables. My mother is very excited and understand a lot of what it entails to be healthy. She already used to juice carrots back home and says she could live on it all day. She loves fruits and veggies and foods back home are not packed with hormones and antibiotics like they are here in the US. Back home, food is prepared from scratch with fresh veggies and spices so seeing all the pre-packaged food in the stores is as weired as seeing someone drinking milk directly from a cow's utter, lol.

Today morning started off great. We took record of her height, weight, arms, bust and everything we are going to be monitoring. It feels great taking care of my mother, it is exhilarating! I can't wait. She had a smoothie this morning for breakfast and lots of fruits. Later this evening we are going to be juicing some carrots, fennel and ginger. She loved my Beet-the-carrot-ap juice. We are going to be taking long strolls and walks as part of her exercise routine and it also gives us time to catch up and share stories. Nina is on board with this project and very excited about it as well. I took my mother's weight and told her by American standards she is close to skinny because the average overweight person here starts at 190-200 pounds and my mom is way under that size. The plan is to detoxify through the FYR plan and in doing so become healthier and go down to her healthy weight.

I made these hazelnut cookies and they turned out to be really good. I thought they'd last me a few days but they were gone by the next day.

Hazelnut Cookies:

1/2 cup coconut butter/oil

2 tbsp raw cacao powder

1 tbsp carob powder

1 tsp vanilla extract

1 Tbsp unsweetened dried coconut shreds

2 Tbsp agave nectar

3 Tbsp hazelnut

Blend to crunchy consistency and freeze for about five minutes....YUMMY!

~B~

Mama's Here!

I have not seen my mother in six years, so you bet it was an unforgettable reunion. I will never forget the moment at the airport when she wrapped her hands around me and held me for about 10 minutes while just praying, singing and praising God for that moment in time. I love this woman, she is unstoppable and has a strength like no other. I was looking at her face the other day, you know wondering where she hid all her wrinkles. 50 years old and looking like my older sister.

Before she came we had decided that whatever medications she was taking for her Asthma would have to be discarded by the time she returns in 4 months. I had to make my younger sister promise that she will go with my plan for my mother when she's living with her for a while. The plan is no dairy and absolutely no flesh food. My mom, Diana, says she will do what I plan out for her because she wants to lose some extra weight and lose the medications. I believe that she can overcome anything. I can't wait to record her progress.

The first day we all went out walking and soaked in some vitamin D. I know it's going to be a little hard for her but she knows it's something she has to do. I am very happy she is so open minded, it will make my job very easy. So, yesterday she tried her first green smoothie. I made it extra sweet:

Mom's Welcome into the green smoothie world:

1/2 head of green lettuce

3 ripe bananas

2 tsp coconut oil

1 cup of water.

She will get the hand of it, lol, I feel a little bad for her, she doesn't know what she's gotten herself into *evil laughter* She'll be fine. So we are taking before pictures, weight and all the whole nine yards. I am super excited to watch her get healthier....

Nina and Grandma Ara.....


To Make You beautiful Again...

(a poem I wrote a while ago before my mom came)

I can't remember how you smell
and it scares me
I can't remember how it feels to be in your arms
and it taunts me
When I hear your voice all weak and lost
my fragile heart bleeds just a little bit more
Time, time, time, time can be a cruel master
he has stretched you
and robbed you
hurt you and ridiculed you
oh, the things you've been through mama
the things you've seen
the ordeals you've endured
you've always been that pillar of strength for everyone
now it's time to take care of you
let me take care of you
brush your hair and make you soup
Embrace me, embrace me Mama
stain me with the scent of you
hug me till I'm out of breath
let me love you and make you beautiful again--
place a dozen lilies on the crown of your head
let me love you, your heart and even your bones too.

Copyright © 2009 Bernice Angoh

* I am so happy I have the chance to do all these things now and more..."

The Days that Surround Thanksgiving

I went bowling the day before Thanksgiving for the very first time. Believe it or not, I did pretty good for an amateur. Rick,the perfectionist, did pretty awesome, Wanneh, the underdog, slowly made her way to the top while cool quiet Danielle impressed us with her sleek swipes. The top two battling for the game were David and Mark Jenkins but Mark swept the board by a landslide for all the games we played. I learned something though that might help you the next time you go bowling; walk really close to the left side of the flat surface on which you throw the ball and then swing your ball unto the surface, I noticed it almost always gets all 10 pins down or at least 9, lol. Little tip there huh? Let me know how it works for you.

Mark and Wanneh, Rick and I

Me and Wanneh

I woke up on Thanksgiving morning and went out for a 20 minute jog. The air was crisp and clean and it filled my lungs and gave them wings...lol. It was a great way to begin my day. No day is great without a tasty-nutritious green smoothie, you know, the green muddy drink that makes your body sing? Rick had the biggest glass, I like giving him more because he enjoys it so much plus I eat green throughout the day while he eats his vegan delights.

Thanksgiving wake-up smoothie:

1 head of green or red lettuce
3 ripe bananas

1 ripe pear

2 Tbsp flax seeds

1 Tbsp coconut butter/oil

1.5 cups of water

This is one of my favorite appetizers, that means I have to make more Apple-fennel-ginger juices so I can use the pulp. I am sure I can create one without having to make the juice but I tell you, the consistency might not be the same and also, I think I must want to keep making the juice. Anyone would love this juice even the most resistant SAD person. This, I took with me to the Thanksgiving dinner.

Here's the second thing I made, just assorted fruits, your choice of course. I then sprinkled it with crushed raw cashews and some unsweetened dried coconut shreds, ohhhhhhh YUmmama!!!! I was very happy that every kid at the party wanted some of this, they thought it looked 'so beautiful' and that was such a compliment, made me smile. There were no left overs with this one.

This, I made with lots of love. I could actually feel the love leave me a I prepared this salad. The colors made me smile and the variety of veggies hmm, I was salivating while making this. So what's in this?

Thanksgiving Grateful Salad

2 handfuls of mixed baby springs

1 cup baby spinach

2-4 cucumbers, thinly sliced

3 carrots, julienned

1 red bell pepper, thinly sliced

1 green bell pepper, thinly sliced

1 yellow squash, julienned

1 zucchini, julienned

3 medium plum tomatoes, diced

1/2 cup of currants

1/2 cup of dried cranberries

2 tbsp sesame seeds, sprinkled on top

Mama Mia! that's what I said after I tried this with my very simple dressing;

1/3 cup olive oil

1/3 cup raw apple cider vinegar

2 Tbsp dulse


This was the least touched dish on the table, and yes there was so much of it left over and I thought Yeah, more for me! I can't live without my greens any more, I just can't my body cries out for it.

Papa J, Mark, Rick and Chris Nichols

Around the table: Rick's Tofurky is right after those green sparkling celery sticks

Nina and Savi

We had such a fun time. The food was great and everyone ate to their fill. I hope they also ate to their health. There were smiles everywhere and I was so thankful that we have such wonderful friends who let us join them on this wonderful celebration. You can share a table with your non-vegan friends and family and get along great with everyone respecting each other's choice of food. That's what makes the world go round.

The evening ended with much more fun as we played the Family Feud game. It was the Jenkins against the Lakota-Nichols, can't remember who won this one but having the kids involved--even little Savi and Nina--made it so enjoyable.

The last rounds was for the adults and teens only and it was men against women and you know how this went down, women won!!!!! We have to give it up to our incomparable judge, Mark Jenkins, who constantly kept us on our toes with very intriguing questions. On the women's team Kyra, 14 and Danielle, 14 saved the day more than once. Kyra especially impressed me with her knowledge all the features on the dollar bill, without her the men would have stolen the game because my Rick--who is super-duper intelligent--was ready for the kill.
Let's not forget David, Danielle's father, who kept coming over to the ladies' side, his sense of humour was infectious. Thanks David! Mama J saved us once or twice and Papa J was the silent audience.

Thanksgiving is all about what the word stands for; giving thanks. Thanks for the wonderful friends and family. Thanks for life, for the breath we breath, thanks for the bounties of a very loving and mighty God, thanks for those things we miss each day, for our spouses and children, for our failures and accomplishments, thanks for good health, eyesight, speech, legs to walk, hands to work, ears to listen, a sane brain to discern and understand, thanks for being able to recognize the things we should be grateful for. That is what Thanksgiving is all about.

We should give thanks everyday!

~B~

Happy Thanksgiving

My Beet -the-carrot-ap juice and Apple-fennel-ginger juice. This is the stuff good life is made of!

I woke up this morning with a bbbbbbbbbbbang :-) Did my 20 minutes of walk with Nina and another 20 minutes of cardio and weight training. Today I decided to make Alexa's Apple-fennel-ginger juice. This is by far my favorite juice ever and the sweet aroma when you're juicing it is so intoxicating. Anise rocks!

Apple-Fennel-Ginger
8 organic red delicious apples, de-seeded, washed and skins left on and diced
1 fennel bulb, with all the trimmings, juice everything.
2 Tbsp ginger (I love ginger so I put a lot)

With the pulp I came up with that fabulous pate below. I figured why waste when you can get two meals out of one? Nina can't get enough of the pate with some celery sticks, she wants me to make it everyday, lol. What a healthy-delicious appetizer!

Beet-the-carrot-ap Juice
Yes, you can go ahead and beat the carrot up for a day, lol-- I like the name-- or beet-it-ap like I did.
5 Lbs bag organic carrots
1 red delicious apple
1/2 to 1 whole beet, peeled and sliced

This has a nice burgundy color to it and tastes YUUUUUUUUUmmiiii hmm

Be happy on Thanksgiving Day. Do yourself a favor this time around and don't overeat, because if you do, it will not be a happy Thanksgiving but a sad one. Start your day with your regular 30 to 1 hour of cardio or circuit training or whatever form of exercise you do. This is a proper way to start your day and you will find out that you won't eat quite as much as you did in the past years. Did you know that on average, people gain an excess of five pounds over the holiday period? Let's add this up: It means you are eating at least 3,500 calories or more a day. At 1 pound a day, it's no wonder the scale cries after Thanksgiving and Christmas.

You might want to remember that it is not all about the food and remember why this day is celebrated.

Make smaller portions of food instead.

Substitute stuffing for vegetable medley.

Serve yourself on the smallest plate.

Always eat a big bowl of salad before you eat anything else, it will help keep you satiated and also aid in digestion.

Skip desert and eat it much later.

Drink water or freshly made juices instead of all the other choices.

When you serve yourself, remember that your stomach is as big as your fist. Make sure your plate is more than half way filled with more live/raw foods.

Do not combine starches and protein on the same plate: basic chemistry, they both require different digestive juices to digest them and a base and and acid neutralize or cancel each other out and hence digestion is put to a halt and food begins to putrefy--and then it goes down hill from there. Remember the gas, heart burns, bloating and food coma you felt last year? Help yourself, challenge yourself to start eating right this Thanksgiving, New Year is too far away. This is one of those times when all raw/vegans can rest assured about what we eat. When you live a raw/vegan lifestyle this is rarely a concern. We can feast and party with the best of them and end up with no weight gained and no food comas. It is BLISS being a raw/vegan.

We have been invited by our very good friends for Thanksgiving and it will be a wonderful feast and celebration. You can still eat together with people who don't practice the same lifestyle as you. While they will be cooking up a storm and making some of their great dishes, Rick will be making a vegan tofurky, mashed potato and gravy and I will make the fruits and veggies platter and some rawmazing deserts! I may also make some raw pumpkin pie for tomorrow. For my dinner I will make some raw/vegan patties and some flax seed bread, as you can tell I will be having a feast as well. I can't wait.

Apple-fennel Pate

1 heaping cup of pulp left over from apple-fennel-ginger juice

1/3 cup safflower oil

1/3 cup raw apple cider vinegar ( I like Braggs)

1/2 avocado

Put all ingredients into a food processor and blend till smooth.

This is very mouth watering and filling when eaten with some fresh celery sticks, it is sweet and sour and will keep you full between meals.

Make the right choice everyday. Tomorrow is another to prove to yourself what you're made of! Be kind to your body.

Stay blessed.

~B~

Ready...Set...Go!

The human body is phenomenal. To think that with all the abuse it gets from us through living an unhealthy lifestyle, it can still be transformed to what we want it to become is simply phenomenal. Our bodies easily adapt to what we put it through--but not without consequences like in the case of not eating the right foods.

Pilates

We have all been to that place of fear, where you think you can never do what I am doing in the picture above. But I tell people they can, you can do it with persistence and consistence in your daily routine. No matter what we do we can find time to squeeze in a little exercise, if it is a priority of course. Ten minutes of exercise is better than a day of no exercise at all. By exercise I mean physical activity; it could be working around the house, walking, squats by the sink when doing the dishes or actually setting time to do it. Eating right without exercising could be as detrimental as eating the wrong food and exercising. Those two components, eating right and exercising are both beneficial to ones health and you can do it!

Nina and Mommy with their bunny aprons

It is always helpful to have a support system at home and at work. Let your family and friends know that you've made a decision to start living and eating consciously and if they are good friends and family, they will support you. My daughter, Nina, keeps me on my toes, when I have my lazy days and don't feel like exercising, she reminds me that I cannot give up on my myself and that I must keep my words. If you are a mom you know that alone is enough motivation to do something-- we want to be a good example. If you have no one at home or at work, keep a log book or a diary.

Our Youngest FYR member: Nina Lakota

I have heard people say "Yuck, green smoothie, never will i put that thing in my body." I know they say this because they don't know any better but my friends, ignorance can kill you. Ignorance can be the difference between living and dying. When I watch them eat hot dogs , I want to say " Yuck, do you have any idea what you 're putting into your body, how that was made, what it is made of and what havoc--overtime--it can cause to your system?" but most people would be offended if I said that. On the other hand, people have no restrain when you tell them how you've chosen to eat live foods as opposed to dead and decayed foods, they have many 'wise' things to say to you and you can imagine that they think you are a freak. I have had that before but all I felt was sympathy for that person...If only they knew better, if they only could accept the truth.

The New Year is almost here and many of us write long lists if resolution that we must keep, but after March most go back to doing what they used to do and it is not because they don't want to achieve everything on that list. There is only one main reason why people fail: Discipline is the main reason. There may be winners who aren't disciplined but there are no disciplined people who are not winners. By winners I mean in different aspects of their lives. You have to learn how to like reading, to be a leader you must be a reader.

Make friends with those whom you want to emulate. Be disciplined and tell you what, it is boring but it is those boring, redundant little things you do everyday that will get you to achieve your goals; little things like waking up and starting your day with a glass of water instead of coffee, eating fruits or green smoothies instead of eggs, bacon and sausages, choosing to go for the stairs instead of the elevator or walking to the corner video store instead of driving there. We must all make choices and those choices will determine your outcome.

I hope this gets you motivated to start this New Year right. I am ready to work with you, I am ready for another FABULOUS FYR year. Don't give up on yourself, your body rarely ever gives up on you except when you treat it wrong. Love yourself a little differently! Be the next FYR success story

Good things come to those who work hard, there are no free rides in life!

~B~