Five Powerful Morning Rituals

Let me be honest: I am NOT a morning person. I can't stand using an alarm clock - and with or without one, I do not wake up chipper. I'm slow to rise, and slow to get my bearings in the morning. Over the past few years, I've developed a few morning rituals that help me get in gear to face the day. Hopefully, they'll help you too!

1. Meditate for a few moments. As soon as I am conscious and in that state between being asleep and being fully awake, I allow my mind a few moments of silence. I let my mind wander so long as the thoughts are positive. If I start down a negative path, I redirect my thoughts to the things I am thankful for and the blessings in my life. 
2. Have a moment of gratitude. I keep a gratitude journal next to my bed. I also have an app on my phone for practicing gratitude, but I prefer to stay away from technology first thing in the morning. I write three things that I am grateful for every day. It's all right if some of them are repeats - the goal is to "get my mind right" for the day!
3. Set an intention for the day. After I've written in my journal, I think about my agenda for the day and set an intention for what I want to accomplish. Having a clear intention makes all the difference for me. If I don't do this, I tend to feel scattered and unfocused.
4. Drink lemon water. Once I'm up, I like to drink a glass of room temperature water that includes the juice of one organic lemon. I have a small juicer, so I juice a lemon fresh every morning. The scent is invigorating, and the lemon water is awesome for the body. It flushes toxins, it wakes up your digestive tract, and it boosts your immune system - plus, it's tasty. I used to add a little stevia, but over time I've come to love the bitterness of the lemon.
5. Have a green smoothie for breakfast - instead of coffee! I quit coffee years ago, not because I don't like it but because for me, coffee is just the vehicle to get sugar and plant-based cream in to my system. I switched to tea (chai is my favorite), and now I wait until mid-morning for a cup of tea. I have a green smoothie to start my day instead. I used to put a lot of fruit in my smoothies, but that is not the best practice. It's better to eat whole fruit and put veggies in your smoothie (Jared has been a great influence on me!). My most recent blend is awesome: a couple of handfuls of spinach, two celery stalks, a handful of cilantro, half an avocado, a little lime, and about half a frozen banana or a few fresh strawberries - all organic, with filtered water as the base. Sometimes I add chia seeds or flax seeds, and sometimes I add maca powder or some veggie protein. But not always! And I've discovered something I never thought I would say: celery is actually quite sweet. My taste buds have adjusted to my new mixtures, and I had no idea that celery had a natural sweetness that is easily detectable - even from scent alone! It's amazing.

These practices have helped me re-engineer my days in a positive way, and I hope they are helpful to you too.

It's Cherry Season!

I was delighted to walk in to the grocery store over the weekend and discover organic cherries for $2.98/pound! The health benefits of cherries are pretty awesome, so I stocked up!

According to the latest research, cherries:

• contain powerful antioxidants, such as anthocyanins, cyanidin, and quercetin;
• contain possible cancer preventative compounds, like fiber, vitamin C, carotenoids, and anthocyanins;
• reduce inflammation and risk of gout, according to recent studies;
• support healthy sleep, as they contain melatonin;
• relieve arthritis pain, particularly tart cherries because of their high levels of anti-inflammatory compounds;
• reduce belly fat, according to a study involving tart cherry powder;
• reduce post-exercise muscle pain, thanks to the anti-oxidant and anti-inflammatory properties of tart cherries; and
• lower the risk of a stroke because they activate receptors in the body that regulate genes involved in fat and glucose metabolism.

I prefer them raw, but you can, of course, put them in a pie or cobbler. Peak season is short - May to July - so get 'em while you can!

Five Reasons to Eat More Blueberries

Blueberries are super tasty and they make a heck of a pie or cobbler, but they are also a powerhouse of nutrition and health benefits. They are low fat, low calorie, and full of fiber, and they are packed with antioxidants, which are known to fight disease and help with brain health. Read on for five solid benefits - other than taste - of enjoying blueberries this summer!

1. Vitamin C. Did you know that one serving gives you about 25% of your daily dose of vitamin C? Vitamin C is an immune system booster and also helps with collagen production.
2. Reduce cancer risk. Anthocyanins are compounds that give blueberries their deep color and help improve heart health, and they may also help attack cancer-causing free radicals according to a study from the University of Illinois at Urbana-Champaign.
3. Boost brain health. Blueberries may be a preventative for cognitive decline. In a study of human subjects at the University of Cincinnati, researchers found that older adults who were given blueberry juice scored higher on memory tests than subjects who were given a placebo.
4. Improve heart health. Heart disease is a leading cause of death in the US, and studies suggest that berries, including blueberries and strawberries, may reduce the risk of heart disease in women, thanks to the afore-mentioned anthocyanins.
5. Fight UTIs. Urinary tract infections (UTIs) are caused by bacteria that adhere to and grow inside the urinary tract. Like cranberry juice, blueberries contain substances that inhibit bacteria from binding to bladder tissue.

Ten Ways to Use Nutritional Yeast

When I first joined the plant-based community, I kept hearing about this mysterious stuff called nutritional yeast. I found it in the bulk bins at my local grocery store, and I bought a few scoops of the flaky, yellow substance. The next step: learning what the heck to do with it!

First of all, what exactly is nutritional yeast? Affectionately known as “nooch” in the veg community, nutritional yeast, often a strain of saccharomyces cerevisiae, is a deactivated yeast in powder or flake form that is sold commercially as a food product. It is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. It contains folic acid, selenium, zinc, and protein, and it is often fortified with vitamin B12. It is not the same as other yeasts, such as brewer’s yeast, and should not be substituted for any other type. It is a unique ingredient with a flavor that is often described as nutty, cheesy, savory, or “umami.” Read on for ten great ways to use nutrutional yeast.

1. On pasta dishes. Nooch can be used in place of parmesan cheese as a pasta topping.
2. In soups and gravies. Just a tablespoon or two of nutritional yeast enriches any soup or gravy, adding depth to the flavor.
3. To make a “cheese” sauce. For those who don’t want dairy or don’t tolerate it well, nutritional yeast is an excellent base for a “cheesy” sauce. (Check out our recipe forNutritional Yeast Cheesy Sauce - it is a signature recipe, so you must be a member and be logged in to view it!)
4. On pizza. Like with pasta, nooch can be used in the place of parmesan cheese on pizza. I tend to sprinkle it on liberally, especially since I eat my pizza without mozzarella.
5. In salad dressings. I’m a fan of using nutritional yeast in salad dressings - it gives them a rich, creamy, savory flavor. For a quick and easy dressing, add some nooch to equal parts apple cider vinegar and olive oil, plus some garlic and a little salt, and there you have it! A quick five ingredient dressing. Or try this Tahini Lime Dressingfrom Chef AJ and Plant-Based Dietitian Julianna Hever, it is delish!
6. As a replacement for bread crumbs. In any recipe calling for bread crumbs, nooch can be used instead. It is an excellent binder, reduces carb content of the recipe, and tastes delicious.
7. On kale chips. I love raw kale chips, and I sometimes make them in my dehydrator with a marinade that has nooch as one of the main ingredients. You can also make them in the oven on a low temperature setting.
8. In a tofu scramble. On the weekends, I like to spend a little time in the kitchen and splurge by making a big brunch. Scrambled tofu is a favorite. Adding a couple tablespoons of nutritional yeast just prior to serving gives it a beautiful creaminess and richness of flavor.
9. On popcorn. I’m addicted to organic popcorn lately - with melted vegan buttery spread and lots of nooch! It’s better than movie theatre popcorn, I promise.
10. And finally, my favorite (yes, I am a Southern girl): to make “cheese” grits! Grits are a Southern staple, and I will always love them, even though I don’t add butter and cheese to them anymore. Instead, I add a little vegan buttery spread, salt, and nooch. It tastes divine, and it takes me back to my childhood in NC.

These are just a few of the hundreds of ways to use nutritional yeast. Be careful - it can be addictive, especially on popcorn! So, stock up and start experimenting.