Good day

This morning, I crawled out of bed as slowly as I could, careful not to wake the sleeping hubby next to me. As I opened the door to let Lola outside, I shivered.  Although it was officially morning, the darkness was hanging around and the air crisp and still. I knew what I had to do. I crept back to our room and found a pair of slipper socks and then quietly logged on to the computer to search for a pumpkin pancake recipe. After a few minutes, I found one on allrecipes.com that had 1,164 reviews and 4.5 stars, good enough for me! I read through the reviews and decided to add an extra egg and used pastry flour for extra fluffiness. Also, I added extra spices for a bolder flavor. Try adding chopped pecans and pure maple syrup as toppings. Mmm, I can’t think of a better way to start a cool fall day.

Pumpkin Pancakes:

Ingredients

• 1 1/2 cups milk (I use Coconut Milk)
• 1 cup pumpkin puree
• 1 egg (Many reviewers used 2 eggs)
• 2 tablespoons vegetable oil
• 2 tablespoons vinegar
• 2 cups all-purpose flour (Try whole wheat pastry flour)
• 3 tablespoons brown sugar
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground allspice
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt

Directions

1. In a bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt in a separate bowl. Stir into the pumpkin mixture just enough to combine.
2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.               

After pancakes, I slipped into my jeans, a cozy sweater and my beloved scarf. My hair went up into a quick pony tail and I scrambled to put my face together before I rushed out the door to Eastlake Community Church (ECC). I have been attending the morning service for a while and absolutely love it! On my way in, I stopped by the tea station and grabbed a peppermint herbal tea with a few shakes of raw sugar. I found a seat and swayed to the soulful music.  The lead singer has the most beautiful voice. You can't help but feel lifted no matter what you're going through. ECC has recently opened two new locations, but still uses the same pastors to deliver the service. How do they do this you might ask?? By using hologram technology, of course! They have a modern message and do great things for the community. Plus, it's just around the corner from us, for now anyways. Come November we'll be in moving to a house in Edmonds. This weekend we've been painting a few of the rooms and working on packing all of our stuff. We sure accumulate a lot of stuff! But speaking of painting and packing, I better get back to work!!

“Everything that is done in the world is done by hope.” Martin Luther

Motivational Interviewing

This past Saturday I spent the day with colleagues at a workshop learning motivational interviewing (MI) and counseling skills. Drs. John S. Baer and Kevin King introduced the basics and coached us through group activities. In the medical field, motivational interviewing has been gaining popularity. The newest definition describes MI on three levels. I like the technical therapeutic definition which describes MI as a 'collaborative, goal-oriented style of communication with particular attention to the language of change. It is designed to strengthen personal motivation for and commitment to a specific goal by eliciting and exploring the person's own reasons for change within an atmosphere of acceptance and compassion.' It's a mouthful but paints a thorough picture of what this patient-centered counseling style entails.

The essence of motivational interviewing is best described by the acronym A.C.E. The 'A' is for honoring autonomy and recognizing the patient will make his or her own choices. The 'C' stands for collaboration. In MI it is important to not always act as the 'expert' but to instead build a non-authoritarian and non-judgemental partnership with the patient. Lastly, during the session you will evoke change by eliciting the client's ideas, desires, reasons and needs. In short, it is our job to support and assist the clients while they resolve their own issues.

We do this by incorporating the four fundamental processes.


1. Engaging:  This is a very important step and may have to be circled back to if the client shows signs of discord. OARS is a set of skills developed to help build relationships and fully understand the client's issue. 

Open-ended questions: Questions formed in a way that push the client to elaborate instead of answering yes or no. Helps the provider gain perspective.

Affirmations: Honoring and recognizing efforts, successes and intentions. Encourage clients by finding things they value about themselves. Remember, affirmations must be genuine to work.

Reflective listening: Using simple or complex reflections to help communicate understanding or empathy. This was a huge focus at the training because MI is basically built on these skills. It felt awkward at first, I was more worried about formulating a response than actually listening. Try using the suggested stems below.

"So you are saying..." "It sounds like..." "You are wondering if..."

 Summaries: Type of reflective listening used to change directions or ask a key question. Start by indicating you are about to summarize, be concise, note both sides of  ambivalence (if any) and end with an open question.

2. Focusing: Strategically using information and advice to set an agenda.

3. Evoking: Using questions, responses and summaries to elicit change talk.

4. Planning: Requires some commitment from the client, then work with them to develop a plan for change.

 
With all of its parts, it may seem a bit daunting. However, one of the benefits to learning such a comprehensive style, is that no matter the situation, you always have relevant material to apply. At first during the activities it felt a little uncomfortable and somewhat forced. I stumbled through reflections and fought my natural "righting" reflex, but in the end I found this workshop to be extremely helpful. Like any other skill, it doesn't always come natural. Yet as you begin to master the different elements of MI, it certainly becomes a huge asset. Not only is it useful in nutritional counseling but I believe it will be beneficial in most relationships (even marriages). :)

To learn more about motivational interviewing, please check out these additional resources:
Website:           www.motivationalinterview.net
Books:

Rollnick S, Miller, W.R., & Butler C. (2008). Motivational Interviewing in Health Care. New York: Guilford Press.
Rosengren, D.R. (2009). Building Motivational Interviewing Skills: A Practicioner Workbook. New York: Guilford Press.
Naar-King, S. & Suarez, M. (2011) Motivational Interviewing with Adolescents and Young Adults. New York: Guilford Press.

Peanut Butter Cookies

Every few weeks in elementary school, I waited in the salad bar line for a pump or two of my favorite peanut butter. I would grab three small, white paper cups and fill them to the brim. I remember it being the best peanut butter EVER! Nothing like the stuff in the jar my mom brought home from the store, it must be an extra special recipe. Lucky for me, one of my friend's mothers worked at the school and I soon discovered the secret ingredients! You'll never believe it,  they simply added honey and ground cinnamon. Really?!?! That's it?? Feeling slightly fooled, I started a tradition that would unknowingly continue into my adult years.


I believe childhood memories have a huge impact on what we cook as adults and it was that specific memory that influenced this next recipe. When it came time to make peanut butter cookies, it seemed like a no-brainer to add local honey and ground cinnamon. Mmm, the memorable flavors sparked that happy spot in my brain and left me completely helpless. The dough was calling my name and before I knew it I had already downed countless spoonfuls. Go ahead and sample the raw dough, an undeniable advantage of egg-free recipes. However, don't forget to save some for baking, you won't want to miss out on these chewy morsels.

Ingredients

• 3/4 c crunchy peanut butter (I like Adam's)
• 1/2 c vegan margarine (Try Earth Balance)
• 1 c light brown sugar
• 1 Tbsp local honey (leave out for vegan cookies)
• 2 Tbsp non-dairy milk (Try So Delicious Coconut milk)
• 1 tsp vanilla
• 1/2 tsp ground cinnamon
• 2 Tbsp ground flax seeds mixed into 3 Tbsp warm water
• 1 3/4 c flour
• 3/4 tsp salt
• 3/4 tsp baking soda

Instructions

• Preheat oven to 375°. In a large bowl, cream the peanut butter, margarine, and brown sugar. Add non-dairy milk, vanilla, and flax mixture, beat.
• In a separate bowl, sift together flour, salt, cinnamon and baking soda. Add dry mixture to wet; mix well.
• For easy clean up, drop by rounded tablespoons, 2″ apart on a parchment-lined cookie sheet. Flatten lengthwise and crosswise with a fork.
• Bake 6-8 minutes. Store in an air-tight container.

Enjoy fresh out of the oven, with a glass of milk.

Elimination Diet: Week 2

Another week ....the first few days were tough because we had company in town and groceries were starting to dwindle. We chose to eat out, which makes it difficult to avoid spices and the rest of my list. I tried the best I could, but a few of the days my headaches and tummy problems returned and my energy was completely zapped! Wednesday, I had an all day training and did well except for lunch. For the vegetarians, they had small wheat buns (on my list) topped with lettuce (on my list), tomato, avocado (on my list) and cream cheese (on my list)  with sides of fresh fruit and green salads. I was starving and had one sandwich with the sides, about an hour later my head started getting heavy and it quickly developed into a painful headache that lingered for the remainder of the day. Maybe it was the lunch or a build up of delayed reactions from the previous days. Either way,  I vowed to get back on track Thursday.

Thursday 8/25-
Breakfast:  (9:00 am)

• 1/2 c whole wheat hot cereal
• 1/2 tsp Earth Balance vegan margarine
• 1 tsp brown sugar
• 1/3 c So Delicious Original Coconut Milk
• Blueberries

Lunch: (12:30 pm)

• Whole wheat wrap
• White bean garlic dip (white beans, olive oil, garlic, lemon juice, salt and shallot)
• Shredded carrots, sliced cucumbers, sliced tomatoes and sunflower seeds

Snack: (2:00 pm)

• Apple w/ 1 Tbsp crunchy PB
• Iced rooibos tea w/ honey and lemon

Dinner:

• Small plum
• Sparkling water w/ limeade
• Carrot sticks w/ white bean dip (love the garlic!)
• 1-1.5 c couscous dish (toasted Israeli couscous, garlic, pine nuts, broccoli, cucumbers, kalamata olives, tomatoes, lemon zest, lemon juice, olive oil, salt)

Exercise: 30 minute bike w/ Lola + 25 min walk w/ Lola and hubby

Friday 8/26
Breakfast:

• 5:30 - V8 Splash
• 8:00 - 1 c Autumn Wheat cereal + coconut milk
• Black tea + coconut milk
• 1/2 banana

Lunch: 11:15 am

• 1-1.5 c leftover couscous salad
• A few blackberries
• 52 oz H2O

Snack: 4:30 pm

• 1 vegan coconut cookie - YUM!
• Apple

Dinner:

• Grilled portobello Mushroom stuffed with artichoke tapenade, vegan mayo, Oregon shrimp, sundried tomatoes, spinach and garlic
• Corn on the cob

After Dinner:

• Root beer 'float' - Root beer, 1 oz vodka + coconut milk

Saturday 8/27
Breakfast 6:30 am

• 1 c Autumn Wheat + Coconut Milk
• 12 oz Soy Awake tea latte w/ 1/2 the sweetener

Lunch: 11:30

• Super hungry by the time I got the chance to eat at work
• 1 grilled portobello stuffed w/ shrimp fixins - Yummy
• 26 H2O

Dinner:

• Chips + salsa
• Edamame
• Veggie wrap
• Drinks downtown Seattle w/ Friends -

Sunday:

• Craving bland salty food. Basically just ate whole wheat spaghetti noodles w/ a little vegan margarine and Braggs liquid aminos (early lunch and dinner), carrots w/ garlic bean dip, limeade, twizzlers, water, popcorn w/ vegan margarine and salt

Monday:
Breakfast:

• v8 splash on the go 6:00 am
• Autumn wheat + coconut milk 7:30

Snack: 9:30

• Banana
• Black tea + soy latte w/ 1.5 pumps classic syrup

Lunch: 11:30

• Veggie wrap (spinach, carrots, cucumbers, white bean dip, sunflower seeds on whole wheat tortilla)
• 26 oz H2O

Snack:

• Carrot + sweet potato chips

Dinner:

• 1.5 c wheat berry salad w/ dried cherries, green onions, spinach, toasted walnuts, olive oil, lemon juice, lemon zest, agave syrup
• Iced herbal tea
• Edamame

Tuesday 8/30
Breakfast:

• Bran cereal w/ 1/2 banana + coconut milk 7:00 am

Snack-10:00

• 20 oz 'Paris' tea
• 2-3 Tbsp sunflower seeds

Lunch:

• 1-1.5 c wheat berry salad
• 1/2 banana
• 26 oz water

Afternoon snacks:

• 26 oz water
• 1 oz sweet potato/carrot chips
• 1/2 apple
• Tootsie Pop

Dinner:

• Vegetarian 'sloppy joes' w/ local sauce, onions and sweet potatoes
• Made vegan peanut butter cookies - sampled the dough and a few cookies :)
• 1 piece of licorice

Meal Plans

I'm a planner. My hubby and father tease me about it relentlessly. Seriously...it never ends!  And if something goes wrong, forget about it! "What happened, planner?" "You planned this?" "I thought planning was supposed to prevent these things." Oh, aren't they just hilarious little buggers? Sometimes they are two peas in a pod.

So I like to be prepared...how does that saying go? "Hope for the best, prepare for the worst." That's kind of my motto. To some this may sound a bit pessimistic, but to me it just makes sense. It's what I do. I enjoy making lists and crossing things off. I have a chore list on my fridge. I make weekly meal plans/shopping lists. I make lists of things to pack before going on a trip, tasks to complete, places to see, people to call/write, etc. It keeps me sane. Maybe it's because forgetfulness runs in my family or it limits unnecessary stress. Either way, I thought I would share a few of the fun tools I discovered along the way.

Menu Planning Sites:

AllRecipes.com - You can save recipes as you search through the site and then add these recipes to your meal plan and create shopping lists. However, in order to save these lists for future use, you must become a supporting member which is $9.95 for 6 months.

Printable Planning Sheets:

OrganizedHome.com - This is right up my alley! They have awesome sheets for menu planning, shopping lists, to-do lists, diet tracking, birthday calendars, etc. Lots of useful stuff for my fellow planners!

Meal Planning/Diet Tracking:

EatingWell.com - You enter your weight/height and it gives you your BMI. Then you can add recipes from the site or items from a list of common foods such as 'Apple, raw'  to your meal plan and it calculates your caloric intake for you. You can also track your weight, put together shopping lists or keep a journal.

Livestrong.com - This is a great site because it requests your age, wt, ht and activity level before setting a goal of maintaining, gaining or losing weight. You can keep track of your food, fitness and weight. Plus, it has a ton of great info on diet, fitness, inspiration and 'dares' on every category imaginable. Did I mention it's free?!?! Check it out!

Speaking of plannning, tonight's menu is shrimp stuffed portobello mushrooms (for me), cheeseburgers (for the hubby), corn on the cob and garden salads. Yum!

Elimination Diet - Week 1

Thank goodness I made it through week one!! Cooking this week wasn't much fun, mostly because I couldn't try out new recipes. Gosh darnit, I can hardly use any seasonings, which is no fun.  :( For flavor I've been using lime juice/zest, lemon juice/zest, green onions, cilantro, fresh vegetables and most recently, garlic.  I decided I'll never be able to (nor want to) cook without garlic, so I could use it during my diet and enjoy my food that much more. Plus, it was in the 'very low' category on my antibody results sheet. I struggled a bit and had a few setbacks but realized planning ahead is the only way I will make it through this test. Here is how it went:

Monday 8/15:
Breakfast: 8:00 am

• 1 c hot wheat cereal
• 1/2 Tbsp Brown Sugar
• 1/3 c Original Coconut Milk

Snack: 11:00 am

• 1 c. mixed fruit (cantaloupe, strawberries, blueberries)
• Black tea w/ 1/4 c. Original Coconut Milk

Lunch: 12:30

• 1 c whole wheat pasta + 1/2 Tbsp lemon olive oil
• 1 c carrot sticks
• 16 fl oz water

Snack: 2:00

• 1Tbsp sunflower seeds
• 20 oz H2O

Things were going well until we went to the MSU Alumni Social at the Mariner's game. I hadn't ate dinner and all they had were hot dogs, chips, beans and cookies. I had a cookie, a Mac & Jack's Microbrew (For $9.25!!) and a bottle of water. Afterwards we found our seats and the smell of the garlic fries wafting down from above won over my willpower. My hubby and I shared an order of the delicious garlic goodness and a Pyramid Hefeweizen while we basked in the sunshine. I was only one day in, so I'll just start tomorrow. :)

Exercise:
40 min walk w/ Lola + abs

Tuesday 8/16/11:
Breakfast:

• 1 c. hot wheat cereal
• 1 tsp Earth Balance Vegan butter
• 1 Tbsp brown sugar
• 1.5 c WA cherries

Lunch:

• 1/2 can V8 Fusion - Pomegranate Blueberry 100% Juice
• 1 c strawberries
• 1 small cob of sweet corn
• 1 pkg edamame

Snack:

• 2-3 Tbsp sunflower seeds
• 1 c mixed fruit (strawberries, blueberries, cantaloupe)

Dinner:

• 3 oz grilled salmon
• Sauteed zucchini and red/orange/yellow bell peppers
• 1 c spaghetti tossed w/ caramelized onions and roasted tomatoes

Exercise:
40 min bike w/ Lola arms/abs

Wednesday 8/17/11:
Breakfast:

• 1 vegan hazelnut/blueberry scone
• 1/4 c blueberry fruit salsa

Lunch:

• Fruit Smoothie
• 1 banana
• 1/3 c blueberry salsa (lime zest, lime juice, fresh blueberries)
• 4 strawberries
• 1/3 c Coconut Milk
• Ice
• 1 pkg edamame
• 26 oz H2O

Snack:

• 1 c carrot sticks
• 26 oz H2O
• 1 apple + 1 Tbsp PB

Dinner:

• 1.5 c quinoa salad
• Red quinoa, cooked onions, garlic, sweet potatoes, black beans, corn, cilantro, lime juice
• Tortilla chips
• 3 Popsicles for dessert while playing board games

Exercise:
45 min bike ride w/ Lola + arms/abs

Thursday 8/18:
Breakfast: 5:30

• Smoothie: 1 banana, 1/2 c blueberry 'salsa', 1/4 c coconut milk, ice

Breakfast #2: 8:00

• Hot cereal: 1 c. hot wheat cereal, 1 tsp Earth Balance Vegan butter, 1 Tbsp brown sugar, 1/2 c coconut milk

Snack: 10:00

• 2-3 Tbsp sunflower seeds
• 8 fl oz Green Kombucha Tea
• Feeling very hungry this morning, my stomach kept growling

Lunch: 11:15

• 1 c quinoa salad
• 2 oz salmon
• 1 small cucumber
• 26 oz H2O

Snack: 4:00

• Apple w/ 1 Tbsp PB

Dinner: 7:00

• 1.5 c Israeli couscous w/ pine nuts, olive oil, lemon, garlic, kalamata olives, zucchini, onions
• Popsicles

Exercise: 40 min walk w/ Lola + strength/abs

Friday 8/19:
Breakfast: 5:30

• Smoothie: 1 banana, 1/2 c blueberry 'salsa', 1/4 c coconut milk, ice

Breakfast #2: 9:00

• Hot cereal: 1 c. hot wheat cereal, 1 tsp Earth Balance Vegan butter, 1 Tbsp brown sugar, 1/2 c coconut milk
• 12 oz soy black tea latte with 1/2 the sweetener

Lunch: 11:30

• 1 c. couscous salad
• 1 cucumber
• 1/2 - 1 c mixed fruit (cantaloupe, strawberries, blueberries)
• 24 fl oz. H2O

Snack: 1:30

• 8 fl oz unswtd. iced tea

Dinner: Not a very balanced dinner at all :/

• Cascade Ice Pina Colada mixer w/ 1 oz coconut cream + 1 oz alcohol + lime juice
• Edamame package
• Cherries
• Homemade chips @ The Rock
• 1 mixed drink

Exercise:
60 min walk w/ Lola + abs/arms

Saturday 8/20:
Breakfast: 10:30 am

• Green Smoothie: 2 c spinach, 1/2 c blueberry 'salsa', 1 banana, 1 Tbsp coconut cream, splash of limeade, 1 Tbsp ground flax
• 16 oz H2O

Lunch: Feeling snacky/on the go

• 4 oz limeade + 12 oz Cascade Ice flavored sparkling water
• Peach (oops, just looked over my sheet and realized peach was a reactant, but a very low one)
• 16 oz H2O
• 2-3 Tbsp roasted pumpkin seeds

Dinner:

• Wrap: whole wheat tortilla, chickpeas sauteed w/ olive oil, garlic and sunflower seeds, red peppers, yellow peppers, onion, spinach, cilantro and a squeeze of lime
• 16 oz H2O

Snack:

• A big bowl of air popped popcorn w/ 2 tsp Earth Balance + salt
• Mixed drink < sparkling drink mix, peach schnapps, vodka, frozen blueberries, ice - blended and split w/ hubby 

Exercise: 60 min bike w/ Lola

Sunday 8/21:
Breakfast:  Late Breakfast, grabbed on the go

• Nectarine
• Sunflower seeds

Lunch: Out to eat for seafood @ Cutters after picking up my sister-in-law and friend from the train station

• Seafood skewers over creamy polenta and arugula
• Lavender martini
• Water

Snack:

• Iced 12 oz soy chai tea (I know, I know -- spiced w/ off limits spices)

Dinner: Again, out to eat for Mexican at Cactus

• Portobello and veggie fajitas on flour tortillas w/ black beans + pepitas
• Corn chips + salsa
• Water

CSA

CSA stands for Community Supported Agriculture and consists of a group of individuals who support a farming operation by purchasing produce boxes.  Two weeks ago I received my first box of colorful, organic produce from Full Circle. We signed up to receive one box every other Thursday and for an additional $3 it is there waiting on the doorstep for me when I wake up. I'm slightly embarrassed about how excited I was to open it and rummage through the variety of fruits and vegetables, everything looked scrumptious! For this week's delivery, I learned that I can customize my box and add items from the 'Green Grocery.'

This week's delivery:

Cucumbers, Organic - 1 each Full Circle, Carnation, Washington.

Bagged Carrots, Organic - 1 pound Full Circle, Carnation, Washington.

Garlic, Organic - 2 each Christopher Ranch, Gilroy, California. (Added instead of radishes)

Tomatoes, Organic - 2 each Be Wise Ranch, Escondido, California. (Added instead of arugula)

Mixed Summer Squash, Organic - 1 pound Full Circle, Carnation, Washington.

Broccoli, Organic - 1 bunch Full Circle, Carnation, Washington.

Green Leaf Lettuce, Organic - 1 bunch Full Circle, Carnation, Washington.

Rainbow Chard, Organic - 1 bunch Full Circle, Carnation, Washington.

Santa Rosa Plums, Organic - 3 each Stemilt, Wenatchee, Washington.  (Instead of apricots - elimination diet)

Nectarines, Organic - 2 each Stemilt, Wenatchee, Washington. (Instead of peaches - elimination diet)

Cantaloupe, Organic - 1 each Double D Farms, Visalia, California.

Green Grapes, Organic - 0.75 pound Delano Farms, Delano, California. From their 'Green Grocery' I also added: 1 Large Free Range Eggs, Organic - 1 dozen/order. Stiebrs Farm, Yelm, Washington. 1 Grass Fed Ground Beef - Approx. 1 lb/order. Heritage Meats, Rochester, Washington. 1 Pasture Raised Whole Chicken - 3LB, Organic - One approx. 3lb chicken/order Skagit River Ranch, Sedro-Woolley, Washington I support my local farmers and in return get tasty organic goods. You can't beat that! CSAs are catching on everywhere, take a few minutes to look into one near you.    

Food Allergies - Elimination Diet

Last month I went to see my naturopath at Seattle Integrative Medicine to complete a food allergy test. Dr. McCarty took a sample of my blood and sent it to a company that performs the tests. Three weeks later, I went back to go over the results.

IgE vs IgG:

Food allergies happen when our bodies believe that something we ate was harmful. The body tries to protect us by producing antibodies to that specific food. Once the body has made antibodies against that item, it recognizes it the next time it is ingested. The two antibodies involved in this reaction are immunoglobulin E (IgE) and/or immunoglobulin G (IgG).

 IgE is the antibody involved in a Type I immediate hypersensitivity reaction. It is a more severe reaction and its production starts immediately upon ingestion. Inflammatory mediators, like histamine, are released and can cause constricted airways, mucous secretions leading to airway congestion, itching or hives and some people may even go into anaphylaxis and need epinephrine injections (ex. EpiPens).

In a Type II delayed hypersensitivity reaction, IgG antibodies are produced. The symptoms for this type of reaction are delayed and can appear anywhere from an hour to three days after ingestion. Some of the most common offenders are foods that are frequently eaten such as corn, milk and wheat and are said to affect as much as 60% of the population. The test results usually present the target foods in three or four categories depending on the levels of antibodies (very low, low, moderate and high).

Test Results:

Of course my IgE tests came back negative (no surprise there) and I learned I have a moderate allergy to the inhalation of the mold, alternaria tenuis. Wikipedia tells me that this specific mold is "responsible for causing leaf spot and other diseases on over 380 host plant species."

When it comes to the food test, I only had low-moderate results for the following foods:

DAIRY: (Reacted to every item tested in this category)

• Casein
• Cheddar cheese
• Cottage cheese
• Cow's milk
• Goat's milk
• Lactalbumin
• Yogurt

FRUITS:

• Apricot
• Cranberry
• Grape
• Grapefruit
• Orange
• Papaya
• Peach
• Pear
• Raspberry

VEGETABLES:

• Alfalfa
• Asparagus
• Avocado
• Cabbage
• Garlic
• Green Pepper
• Lettuce (really?!?)
• Mushroom
• White potato
• String Bean

FISH/SHELLFISH:

• Crab (At least it was only one type of seafood, but I sure do love crab!)

POULTRY/MEATS:

• Beef
• Chicken
• Egg white
• Egg yolk

NUTS/GRAINS:

• Almond
• Buckwheat
• Corn gluten
• Kidney bean
• Oat
• Pecan
• Pinto bean
• Rice
• Sesame

MISCELLANEOUS:

• Yeast (No beer or wine during elimination)
• Chocolate :(
• Coffee

That's not all, then there were the spice antibody results. My doctor said she has never had a single person react to every single spice...except me!!! I have to cut them all out during the elimination but then I'll hopefully only have to avoid the moderate-high category which includes allspice, cloves, dill, nutmeg and oregano. Time will tell. I'm starting my elimination diet this week. For the first two weeks I cut out everything I reacted to and see if I can tell a difference. Some of the symptoms that may be improved would be my overall energy, concentration, headaches, reduced joint/muscle pains, less gas/bloating and improved digestion.  Then I slowly introduce one item every three days and keep a symptom diary. I may have to completely eliminate a few of the foods and for others find that I simply have to limit my intake to only once a week.

Wish me luck! I know the spices will be the hardest part and that this definitely means no yummy restaurant food for the next few weeks.

Peace, love and sunshine <3

Still Summer?

Wow! Where has the time gone? It has been almost a month since my last post. This working full time gig has sure put a damper on my writing but hey, I can't complain about work. :) It's a great job with benefits and I work with a fun group of gals.  Also, in a few weeks I will be completing a training with Seattle Children's to participate in the 12 week ACT! program. ACT stands for Actively Changing Together and is a healthy lifestyle program dedicated to helping overweight and obese youth (ages 8 to 14 years old) and their parents of several YMCAs. We offer weekly 90-minute group sessions. For the first 30 minutes we participate in fun games and activities for some exercise and then we have 30 minutes of light cooking and nutrition classes. For the last 30 minutes, while everyone is enjoying the meals/snacks we prepared, the families get to interact with the nutrition and physical activity coaches to ask any questions they might have. Should be fun!

Now what have I been up to since my last post you might be wondering??  I've been super busy, let's see if I can remember everything!

July 14-17: One of my best friends is getting married in September and I am so excited to be her maid of honor. We planned a 3-night stay in Minneapolis, MN that included a fun-filled BBQ extravaganza, champagne drinking limo rides, wine tasting, dancing, games, fires, plan-changing thunder storms, Thai dinners, tourist activities, late night pizza, interesting cab rides, muggy heat, piano bars and drag shows. It was a wonderful weekend of bonding that I will remember forever, well most of it.

July 19-27: My baby brother (well, he's 18 now) came to stay with us! The hubs and I both had to work during the work week, but we made up for lost time on the weekend. Our time together included beaches, Woodland Park Zoo, Experience Music Project, Space Needle viewing, china town desserts, an intense game of Solarquest, cross words, debates, Jeopardy battles, BBQs, walks on the Sammamish River Trail, attempted hikes, shopping at Alderwood Mall and cupcakes!

Solarquest - Buy Venus

My Bro & I on top of the Space Needle

Seattle

July 27- August 8: My hubby, brother, Lola and I all crammed into the Taurus and took off to Bozeman, MT where we stayed the night with one of my favorite families. Such a kind, caring, fun, witty and wacky bunch that I love very much! The next morning after chocolate chip pancakes and many hugs we were off to my mama's house in Hot Springs, SD. We spent the weekend at the Elk Lodge Resort in Piedmont, SD for a Rohde family reunion.  My grandparents have 9 kids and they all have 2-4 kids plus the growing number of great grandkids, put them all together in one place and you have one rowdy and fun gathering of megaminds! It's always great to see everyone and the weekend always flies by! Then we were back to Hot Springs for sprinkler time with my niece and nephew, picnics by the river,  board games, golf, BBQs, DQ visits and some good ol' QT with the fam.  Once it started to cool down (we had no A/C in the car) on Tuesday, we were off to P'wood for a golf tournament and to spend time with family and our hometown friends. 

Grandpa & I

Grandma & I

My beautiful niece

My handsome nephew

This weekend, we went out to Lunchbox Laboratory for a friend's going away party. Their burgers have been raved about in popular food magazines such as Food Network, Epicurious and Gourmet. My hubby ordered the 'Hot Head' and expressed it was the best burger he has had in Seattle so far, and he eats a lot of burgers.  I ordered their veggie bean patty with pepperjack + jalapeno ranch and a side of sweet potato fries. I must also suggest the Nutella milkshake... pure chocolate bliss served in a glass beaker! Afterwards, we met up with some of our Montana friends at Kells Irish Pub before calling it a night. Saturday, we joined friends for lunch at Ivar's before visiting Pike's Market to browse the shops and produce stands.  Next we were off to Chateau Ste. Michelle winery for an outdoor concert. With a picnic blanket, some snacks and a bottle of Midsummer's White, we enjoyed Calexico (opening performance) and Amos Lee on the lawn.

The gum wall in Post Alley

Beautiful and cheap flower arrangements ($5-$15)

Colorful veggies

My flowers

♪Sometimes we forget what we got...Who we are. Oh who we are not♪

Keep it loose, keep it tight! Until next time....

Lemon Berry Muffins

When I volunteered to bake something gluten-free, cane sugar-free and vegan for a work potluck, I'll admit I was a little terrified what the outcome would be. I pictured dry, dense muffin impostors that tasted closer to cardboard and goopy ill-flavored puddles that wouldn't rise properly.  Nonetheless, I browsed through my multiple cupboards of cookbooks and found the perfect one, 'Flying Apron's Gluten-Free & Vegan Baking Book.' I had used it before to bake cardamom spice cupcakes topped with chai buttercream frosting, both were surprisingly tasty.

 Lucky for me (and my coworkers), these muffins were no different...subtly sweet with a delicate crumb. I taste tested one and then another, just to be sure, before moving on to the hubby.  He agreed that they actually had a really nice flavor (sometimes certain bean and whole grain flours can be a bit overpowering) and that I should indeed bring them to the potluck. I packed them snugly into a Tupperware dish that still has my mom's name scrawled on the side, and they were all ready to go for the next morning. Then after all that hard work, I completely forgot to grab the muffins as I dashed out the door to work. Who does that??? Well, apparently this girl, but in my defense it was 5:30 in the morning and I hadn't had my coffee yet.  :) Not to worry, I brought them in the next day and all twelve muffins were devoured by the next morning. One of the gals liked them so much that she even went out and purchased the cookbook. Initially I was a bit frightened of the challenge but I'm glad I found another go-to recipe for a gluten-free and vegan treat. If you or anyone you know cannot tolerate gluten, try these muffins. The refreshing combination of lemon and fresh berries makes them the perfect summertime treat.

Ingredients:

• 1 1/2 c. brown rice flour
• 3/4 c. garbanzo bean flour, sifter
• 1 1/2 tsp. baking soda
• 3/4 tsp. sea salt
• 1/2 tsp. ground cinnamon
• 1/2 c. extra-virgin olive oil or canola oil
• 1 c. water
• 1/2 tsp apple cider vinegar
• 1 1/2 tsp vanilla extract
• 1 c. maple syrup (I used 1/2 c. local fireweed honey + 1/2 c. pure maple syrup)
• Zest from 1 small lemon
• 1/2 c. raspberries (I used chopped strawberries)
• 1/2 c. blueberries

Instructions:

Preheat the oven to 375 degrees F.

Combine the brown rice flour, garbanzo bean flour, baking soda, salt and cinnamon in a large bowl. In the bowl of a standing mixer fitted with the whisk attachment, combine the olive oil, water, apple cider vinegar, vanilla, lemon zest and maple syrup. With the mixer on low speed, slowly add the flour mixture to the olive oil mixture until smooth.

Divide the batter evenly among 12 muffin tin cups lined with paper liners and top with berries.

Bake until muffin tops are golden and slightly firm to the touch, 20-25 minutes.

Massaged Kale Salad

As you might guess, working in an office full of ladies interested in food and nutrition leads to many potlucks. We have even worked a few questions around our love for food into our peer interviews. We have potlucks for birthdays, holidays, showers, new hires and "just because it's been awhile since our last one." Recently, a new coworker brought this salad to one of our gatherings ... we decided she's a keeper. :) This recipe was from her professor, Jennifer Alder, MS, CN at Bastyr University.  Before this salad, I never knew I liked kale that wasn't either cooked or blended in one of my green smoothies.  

This weekend, we had an Independence Day BBQ and I decided it was the perfect opportunity to give this salad a try.  It sounds weird but by massaging the kale with salt for a few minutes, its fibrous leaves becomes more tender and less bitter.  The vinegar and oil base is balanced nicely with sweet apples, tart cranberries and creamy Gorgonzola.  Try this relaxed recipe and I'm sure you will fall in love with these bold ingredients!

Ingredients:

• 1 bunch of kale
• 1 tsp sea salt (I started with a 1/2 tsp and that was enough)
• 1/4 c diced red onion
• 1/3 c currants (I used cranberries because it was what I had and I adore their tartness in salads)
• 1/4 c diced apple
• 1/3 c sunflower seeds, toasted
• 1/4 c olive oil
• 2 Tbsp unfiltered apple cider vinegar
• 1/3 c Gorgonzola cheese, crumbled

Instructions:

De-stem the kale by pulling or cutting leaves away from the tough stems. Wash leaves and spin or pat dry. Stack leaves, roll up and cut into thin ribbons. Put kale in a large mixing bowl, add sea salt and massage it into the kale with hands for 2 minutes.

Stir onion, currants (or cranberries), diced apple and toasted sunflower seeds into the kale. Dress with oil and vinegar. Taste for salt and vinegar, adding more if necessary. When at desired flavoring, add the cheese crumbles.

This salad will keep for several days in the refrigerator and still be great!

Rainy afternoons

Mother Nature seems to be a bit befuddled. One day it's summer, the next it feels like a dreary fall afternoon.  These days, we seem to be experiencing more of the latter than I would desire, which leaves me craving my slipper socks, comfy sweats and a snuggly blanket.  I even find clever ways to talk myself out of exercising outside, and who am I kidding?!? I could easily pop in a workout video and break a sweat indoors, but I find ways around that as well. Lucky for me, our hospital is starting a coaching program ran by the Mayo Clinic. Christine called me up today and we picked out four goals to work on over the next couple of weeks.

1) Yoga, twice a week.

2) Outdoors exercise (walk/jog/bike), five times a week.

3) Get to bed by 10:00 pm, four times a week.

4) No snacking after 8:00 pm during the week nights.

Additionally, this girl needs a tan! Nothing extreme, that highly sought after 'sun-kissed' glow will do just fine. Even moving up a shade from my current 'fair' (a.k.a. pale) colored make-up would be reason enough to celebrate.  Did I mention that it is the lightest Bare Minerals powder available? Bring it on sunshine, I am SO ready!

Enough with the rain,
unless it's a good ol' summer thunderstorm

You wouldn't want to go out there either, right?

Anyways, we don't get out and about much during the week, but we definitely try to take advantage of the weekends that we have off together. This past weekend we:

Made whole wheat banana pancakes with a few chocolate chips

Went for a run on the trails through Cougar Mountain

Went to the dog park

 Tried a new restaurant for breakfast

Played 18 holes of golf

 This weekend we will be heading to Portland, Oregon for a weekend full of great friends, unique eats and fabulous microbrews. We're ready to enjoy the weekend and would love to spend time outdoors without the rain. Hopefully Mother Nature gets the memo!  

The Mariners

Last Saturday, Dane took me to my first Mariners game.  The sun was hot and the sky was that beautiful blue we (vitamin D deprived) Seattleites have been longing for. Yep, friends, it was a beautiful day in the 'Emerald City.'

My first Mariners shirt.
"GO M's!"

Enjoying the game.

Seats near first base, eight rows back.

What I remember:

• Getting all the way to the bus stop and somebody forgot the tickets.
• Expensive beers.
• The smell of garlic.
• Cracking up as a vendor yelled, "Big, big beers....biiiig, humongous BEERS!" as he walked up and down the aisles.
• Joining in on the infamous tune,  ♪ Take me out to the ball game... ♪
• Plucking hot, fresh roasted peanuts from their shells....Dane was excited about finding multiple shells with three peanuts inside.
• The most amazingly delicious batch of garlic fries I've ever devoured. End. Of. Story.  
• Worrying that only the left side of my body was getting hit by the sun.
• Oh yeah,  and if you actually care about baseball, I believe we lost 2 to 3. :)

From the moment I stepped into the stadium, I knew I had to try these fries.

MMmmm, love at first bite. Garlic....lots and lots of garlic!
I used the last few fries to scoop up as much garlic as possible.

This was one of the first pubs we ate at when we  moved to WA last fall, we love Collins!



Couscous, grilled veggies,  salmon and a microbrew....the perfect way to end the day.





Actually, this is the perfect way to end the day, CHOCOLATE!
This is definitely the place to stop if you need something sweet,
we've wandered in on more than one occasion.



You have to love public transportation.
"I wish you a weekend full of kool-aid smiles and teddy bear hugs." -Seattle bus driver





And my favorite pic of the day.....puppy love <3