I will be art directing, food styling, and shooting most of the food photo shoot, so it’s a bit overwhelming but also SUPER FUN because food photography is one of my favorites EVER! (Second to interior design/decoration, of course).  I’ve been wanting to do a food photo shoot for a while now, so I’m super stoked.  I’m also looking forward to recipe testing (measuring? who dat?) with Maryl because we are such intuitive nutri-chefs. We create meals on the spot without measurements or recipes. It’s creative, in-tuning, as well as meditative. I don’t like to follow recipes because I’m so into molecular composition and quality ingredients (quality to us means: easy to digest, absorb, excrete) that if they are not up to my nourishing standards…forget it.

The next few days for me: food shopping, shopping for food shoot…shopping, shopping and the occasional “let’s make this ourselves.” Any chance I get to make it myself, I’m in. I have to stay focused because when I’m out shopping, my family calls me “caperucita roja”, which means Little Red Riding Hood in Spanish…Yes, it’s true, I usually sidetrack to home decor. But I need new drapes for my bedroom! (Which I’m making myself, thank-you-very-much). Maryl is gonna have to be my First A.D. to keep me on track.

In case you are wondering about the LOVELY artwork in this post, they are by the beautiful, empowered and very talented miss Enslee. I LOVE all her artwork!!! L-O-V-E IT. It’s definitely inspowering for me. The one at the top is obviously (in my eyes) Maryl and I. Wonder who is who? Totally reminds me of us! And the second one is me, tomorrow.  Obviously.

I’m super busy but keeping my blogging Monday through Friday 2000-and-now challenge before the end of each day in effect! Between writing upcoming books/guides with Maryl and getting our Shop ready to launch soon I have to literally set my alarm 8 times a day to make sure I keep drinking alkaline liquids throughout the day to keep hydrated. I was in design mode all day, but I wanted to share what sort of nourishing high frequencies foods were in my world today. This doesn’t include the GIAGANTOR (larger then giant…literally you should see my mixing bowl) dark green salad with a huge load of plant-based goodies in it that I’m going to go have in a little while. Know that I am currently extra OBSESSED with baked yams and Ceylon cinnamon. My FAVORITE snack…ever. I grew up eating yams all the time in Peru, so its always a staple in my alchemical kitchen but lately my body must be wanting loads of vitamin A and C for some reason cause I’m eating lots of red color items…. I like to cut them like the picture above and wrap them with strips of dulse (red algae)…YUM!

This is another red item that I have been having lately and it rocks my world and body. Don’t be deceived by appearances of red juices, it’s not just a beet juice, its actually a green mega nutrient dense smoothie, mix with other berrylicious antioxidant friends and plant-based goodness, but the red pigment takes over. The recipe of this ultra awesome drink (which is a super-mega detoxifying smoothie) will be available in our (maryl’s and I) upcoming nutrition/cookbook. YAY!!!!!!! Til tomm Darlings.

By the way: In case you are wondering what probiotics read this. I’m determined to make my own this year.

Reminder: read this in case you are wondering about the longer then life+run on sentences you may encounter.

Hippocrates, the father of Western medicine, said, “Let food be thy medicine and medicine be thy food.” Did you know that many diseases can be avoided simply by adopting a whole foods plant-based diet? In this episode, we upgrade your mind about the misconception that a meal is not a real meal unless it has meat, and tell you why the plant-based diet offers everything you need to achieve and maintain optimal health.

For more information on what science is saying about chronic disease and a plant-based diet, check out our interviews with Dr. Caldwell Esselstyn and Dr. T. Colin Campbell, as well as our article Diabetes? Not on a Plant-Based Diet. If you’re an athlete and wonder about training on a plant-based diet, read our interview with renown pro athlete Brendan Brazier, who created the Vega product line. You’ll see that for health or sport, a plant-based diet is a great way to give your body the nourishment it needs.

Silvie+Maryl TV theme song “This Changes Everything” by Thomas Jefferson Aeroplane -Buy their music HERE.

]]> http://silvieandmaryl.com/2011/09/episode-7-health-with-a-plant-based-diet/feed/ 3 http://silvieandmaryl.com/2011/08/episode-2-what-is-quality-protein/ http://silvieandmaryl.com/2011/08/episode-2-what-is-quality-protein/#comments Tue, 23 Aug 2011 16:58:40 +0000 Silvie and Maryl http://silvieandmaryl.com/?p=10031

This episode tackles one of the biggest misconceptions when it comes to nutrition: Protein equals meat. Understanding what protein really is and where to get it is a huge mind upgrade for your path to optimal cellular nutrition and one that you can go into in more detail in our Protein Myth articles: The Protein Myth Part 1 provides examples of world-class athletes and where they get their protein, The Protein Myth Part 2 discusses exactly what protein is, and Part 3 goes into quality sources. Also, check out our HFood section in the Nutrition category of the site, so you can read nutritional profiles on the foods we mention in this video, and stop by Silvie’s Kitchen for some recipe ideas.

Upgrading your mind on this concept will not only reduce your risk of having a heart attack and developing cancer, but it will also improve your overall health and digestion and help you maintain your ideal weight effortlessly.

Silvie+Maryl TV theme song “This Changes Everything” by Thomas Jefferson Aeroplane  -Buy their music HERE.

Cherry Tomato & Wild Arugula Gluten-free Pasta by HLife Photography

This is a perfect gluten-free pasta for lunch on a sunny day. My husband and I LOVE pasta, but  instead of buying the nutrient-deficient semolina pasta, we always buy organic QUINOA pasta and sometimes brown rice fettuccine pasta for vegan pad-thai, both gluten-free. You can get gluten-free pasta at Whole Foods, or your local natural food market. If they don’t have it, tell the manager of the store to get with the program and get it in the store. Let’s get to the goodness of this recipe, a delish, light, and flavorful lunch pasta.

All Organic Ingredients:
4    oz quinoa linguine pasta, cooked
2    small yellow tomatoes, roughly diced
10  cherry tomatoes, cut into 4s
3    large cloves of garlic, sliced
1    cup red onions, roughly diced
2    cups wild arugula
1    tablespoon extra virgin olive oil
1    teaspoon basil, dried
1    teaspoon parsley flakes
1/2 teaspoon black pepper, ground
1/2 teaspoon oregano, dried
1/8 cup dried black olives, chopped (optional for garnish)
Sea salt to taste

Serves 2

Prep: To cook the pasta, boil it for about 9 minutes or until it is to your readiness preference. While the pasta cooks, sauté the garlic and onions in olive oil in a large sauté pan under high heat, for about a minute. Add all the basil, oregano, black pepper, parsley flakes, and sea salt (about two teaspoons of sea salt), and sauté for about a minute, or until the aroma of the herbs break out. Add the cherry and yellow tomatoes and a bit more sea salt, and sauté for another minute. Bring the heat to medium low, then put a lid on the pan and simmer for a minute or two. Add the arugula and blend well. By now the pasta should almost be ready, so drain the water and add the linguine to the sauce, and mix thoroughly. Turn the heat off. Taste and add sea salt, pepper, or olive oil, if desired.  Serve right away and enjoy.

Nutrition: Not only is quinoa a complete protein, it is also gluten-free. The less gluten we can have the better, because it’s an inflammatory and frequent inflammation can result in disease. Oregano has amazing antibiotic properties, and basil is great for indigestion and colds. Wild arugula (one of my favorite greens) enhances blood quality and liver function. Tomatoes are an excellent source of vitamin A and C and the mineral potassium, all helping to stimulate your body’s immune system.

Related Articles:
HFood: Quinoa | The Mother Grain
Staple Green Leaves for a Nourishing Diet
Your Spice Rack: Nature’s Pharmacy
Mineral Profile: Potassium

Change doesn’t happen overnight. For most of us, making a lasting transformation requires many small adjustments (and there’s definitely a learning curve). The same goes for any component of health, including making the transition to a plant-based diet (PBD). We say that health is a lifestyle because a lifestyle means making choices on a daily basis, and it is in each of those choices that you will make your way to a destiny of your creation – a healthy life. Three things are key to your success: information, action, and patience.

Let’s take the transition to a PBD as an example. Maybe you’re pumped ’cause you want to lose weight, feel great, and have more energy. You’re a doer type. So, you take on cooking like it’s going out of style: You get some recipes, an amazing kitchen knife, and go to town on a couple of dishes. The food tastes great, your body responds, and you’re on your way to optimal health.

But then your weight loss reaches a plateau. Or maybe you get obsessed with the one meal you’ve mastered, neglect the nutritional pillar of diversity, and become deficient in a particular mineral or vitamin. Maybe you had a career change, but had learned how to eat for your former, more passive and less stressful work life.

Time for new information.

Embrace the new step in your process. Perfecting your favorite PBD recipe is great, but stay open to learning more recipes depending on what your mind and body need at different times. Your mind, where new information is stored, has to be on board with your body, and since your body will be in constant change, your mind will need new information to keep up. So, even if you’re a doer type, make sure you get your info as well – don’t just know what to eat and how to make it, find out why you’re eating it too. Know that you will need to make adjustments along the way (this is where patience comes in). A lifestyle change is not a single change, it is a chain of reactions. As you detox your body, issues will come up. This is part of the process. It’s like sailing: There will always be wind and current, and it’s up to you to redirect your ship every so often to make sure you’re still on course – to mind, body, spirit, and planet health. Use both information AND action for this, and be patient with your own journey.

]]> http://silvieandmaryl.com/2010/12/health-is-a-lifestyle/feed/ 1 http://silvieandmaryl.com/2010/12/mineral-profile-iron/ http://silvieandmaryl.com/2010/12/mineral-profile-iron/#comments Wed, 01 Dec 2010 08:03:53 +0000 Silvie Celiz http://silvieandmaryl.com/?p=7649

Known as the vitality mineral, the primary function of iron is the formation of hemoglobin. Hemoglobin is what makes red blood cells red, gives us beautiful skin color, and provides strength. Good iron supplies enhance our inner and outer glow while augmenting our magnetism. Iron is the essential nutrient that carries oxygen into the blood cell. It is also crucial for our brain, as neurotransmitters and neurochemicals require iron for proper functioning. Iron improves digestion, elimination, respiratory activity and circulation, and it also pumps up our immune system. It is also needed by very important enzymes for energy production and protein metabolism.

As you could have guessed, a whole foods, diverse, plant-based diet with plenty of green vegetables happens to be the answer to your body’s iron needs. Surprising to those who think red meat or liver are the answers to iron intake, about 57% of meat eaters are deficient in iron. Contrary to popular belief, it is easy to obtain iron on a plant-based diet. Surveys have confirmed that people who are plant-based consume a diet high in vitamin C, which dramatically increases the absorption of non-heme iron, the type of iron available from vegetables. Adding foods high in vitamin C to an iron-rich dish increases iron absorption up to six-fold, so it’s key to combine sources of both of these elements in a given meal.

Cool fact: 1 cup of cooked spinach has twice as much iron than 4 ounces of beef.

Plants trump animals as iron sources big time. While 4 ounces of beef gives you 3.5 mg of iron (plus high risks of heart disease and cancer), 1 cup of lentils gives you 6.6 mg. Add vitamin C foods to the meal, which increase the absorption and also add other health benefits without the cardiac or cancer risk, and, clearly, the veggie choice is the winner for the human body.

By the numbers: One teaspoon of spirulina contains 5 mg of  iron, 1 cup of spinach 6.4 mg, 1 cup of cooked quinoa 6.3 mg, 1 cup cooked organic soya beans 8.8 mg, 2 tablespoons blackstrap molasses 7.0 mg, 1/4 cup pumpkin seeds 5.2 mg – PLUS many other nutrients and antioxidants for long term health.

Sources of iron: Chlorophyl-rich foods, chlorella, spirulina, dark green leaves (spinach, kale, dandelion,) lentils, pumpkin seeds, blackstrap molasses, Swiss chard, millet, broccoli, asparagus, quinoa, brown rice, kidney beans, green beans, soy beans, most nuts (almonds and brazil nuts,) prunes, raisins, apricots, tomatoes, and strawberries.

Note: Caffeine in coffee or tea and low stomach acid (or intake of antacids) can lower the absorption of iron.

Which plant-based iron foods do you pair up with high vitamin C foods?

Gluten-Free Corn Stuffing by HLife Photography

My youngest sister is currently transitioning into a plant-based diet. For her, Thanksgiving used to be all about the turkey leg and buttery boxed stuffing. Now, she actually prefers to eat my homemade tofurkey. Since she will no longer eat processed stuffing either, she asked me to make a homemade stuffing. Here is the gluten-free  recipe I’m making, with loads of nutrients and flavor.

Ingredients:

1 large red onion, finely diced
4 garlic cloves, minced
7 stalks of celery, finely diced
4 carrots, finely diced
3 tablespoons of Holiday Herb Mix (Sage, Thyme, Marjoram, Rosemary, Pepper)
1 cup of walnuts, finely chopped
1/2 cup pecans, finely chopped
1 cup raisins, chopped
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon extra virgin olive oil
2 tablespoons extra virgin coconut oil
1 1/2 cups water
3 tablespoon gluten-free Tamari
1 cup fresh parsley, finely chopped
11 cups of roughly crumbled organic corn bread

Serves 8-10

Prep: Use a 13 x 9 x 2 inch baking dish, coat with 1 teaspoon of olive oil, and set aside. Place a large pot over medium-high heat and add the coconut oil. Add the onion and garlic and sauté for 5 minutes or until the onion is translucent. Add the nuts and raisins and mix well. Stir in the celery, carrots, herb mix, sea salt and ground pepper. Sauté for about 5 minutes. Add the water and Tamari, bring to a simmer, and cover. Turn the heat down to medium-low. Stir occasionally, simmer for about 5 minutes or until veggies are tender, then stir in the parsley. Once it’s ready, take pot off the stove and add the corn bread. Mix thoroughly, then transfer to the baking dish and cover with foil. Preheat oven to 350°F and bake for about 30 minutes. Uncover and continue baking for an additional 20 minutes or until it is golden and crisp on top.

Nutritional info: Red onions, coconut oil and walnuts are featured HFoods , so read about their benefits in that section. For the properties of spices, click here. Corn is very rich in folate, which contributes to heart health by lowering levels of the amino acid homocysteine. Folate is also needed to prevent birth defects and has been associated with a reduced risk of colon cancer. Corn also supports lung health by containing high amounts of the carotenoid beta-cryptoxanthin. It is rich in fiber (for colon health), vitamin B1 (brain/cognitive function) and the mineral manganese. Make sure to ONLY consume organic corn – it is the #1 GMO crop in the U.S. and one of the most widely used in processed foods, so check labels.

What traditional dish or dishes will you be making healthier this year?

Your family wants the best for you. Their intentions are good. But, how do they react when you decide to make healthy food choices in your life, which includes not eating their staple cultural family fare?

We run into people with this very problem all the time. They want to eat healthier, go vegetarian or vegan – and their families think they are crazy (as if animal products were the ultimate in human nutrition!) The funny thing is that most of the major diseases of today (cancer, heart disease, diabetes, stroke) can be prevented by a plant-based diet, making it a wise and healthy option for the whole family. And, still, when you try to change your diet, your family may not see eye to eye with you.

I met two girls the other day that were in this very situation and felt frustrated. Interestingly, they both had the same exact issue even though they were from two different cultures (one was Hispanic and the other Jewish). The questions and concerns were the same: “What do we do on family holidays for meals?” “How do we still socialize when it’s all about the staple cultural dishes, which include meat?” They get such discouragement from her families, which don’t understand why they would “do such a thing”.  The main problem is that both of their families eat a lot of meat and, on the weekends as well as holidays, food is a social and cultural interaction, a tradition of sorts that they have been engaging in and has been passed down for decades without much change. If you’re the first to change the situation, how do you do it and keep your social, cultural, and family circles?

I have lived that situation and overcame it with flying colors, so I’m going to share my experience. At first, I was a threat as well as the odd ball, not just at my grandma’s or in front of my dad, but also to and with both sets of in-laws as well as friends and co-workers. Yes, you may be the odd ball now, but guess what? You are also the pioneer, the trailblazer of a new direction where more and more people are heading, not a transitory fad. You make your own INFORMED decisions, you take responsibility for your health, you are a creator of new traditions, and you are the leader of your life. I’m not going to tell you it was easy – being the pioneer never is – but since when are the most rewarding experiences the easiest? You are a warrior, a strong mind, and a conscious being.  You’re making this change for a reason, a good reason: your health. And there are a few things you need to do in order to win this battle and make this a win-win for you AND your family. Get your mental gear on, ’cause it’s about resistance and mental strength.

Practice patience - We live in a new era when change is happening at a faster rate than ever before. Most of our family members (parents, aunts/uncles, grandparents) come from an era when they didn’t have the access to all the information we do now, especially via the Internet. When they grew up, things where different, and because of this, they may not understand that industrialism has brought about animals and animal products filled with hormones, disease, antibiotics, and who knows what else. They may not know or understand how much science and technology has advanced to allow us to see – via decade-long studies and reports – the harmful effects of an animal-based diet to our bodies. They may not not understand that we’re at a time of change as a planet and consciousness and that energy density plays a part in our food choices. We are energy beings, after all. The older we get the more resistant to change we become, it is said. I choose not to agree or believe that statement for our generation and future generations but when I observe the previous generations, it seems like tradition is something they are not willing to let go of, even if those traditions no longer work and some may even kill you from chronic disease (it is tradition in Mexico to eat your beans re-fried in lard, but is that a tradition worth keeping or is it contributing to early deaths from heart disease and obesity?) Our family members’ socio-cultural beliefs are engraved in their lifestyles and minds, and they were not encouraged or taught to question, go against the herd, or be creators of a new world. It is up to you to be conscious of all of this so that you can understand their process and where they come from when they refuse your innovations. You, on the other hand, are a part of this massive universal change – mental, physical, and spiritual. Be patient with your own process, and keep going. It its a new world we are building, and it is built on harmony and peace, by setting an example of health, all of which requires understanding and tolerance on your part first and foremost.

Be informed – Knowledge is power, and you need to know what you are doing and most of all WHY you’re doing it. It’s YOUR health, and you must know why animal products are not a nutritionally dense choice for a human machine in order to answer the inevitable inquiries you will get from family members as a result of your change of diet. You need to know what our cells need, and where to get all of these amazing nutrients from the Plant Kingdom. When my great aunt got on my case about not having chicken, milk or even butter, I told her, “did you know that studies show that milk has too much protein for human consumption, making your body so acidic that it leaches calcium away from your bones, a condition that leads to osteoporosis?” And she said: “Really?” Then I said, “Don’t you drink like two glasses of milk daily, and have done this your whole life?” She said, “yes”, to which I replied, “and who has osteoporosis right now?” And she said, “I do.” Alright then. She has since stopped saying anything to me, but has continued to drink her twice daily milk cup. I wasn’t trying to covert anyone, but if someone came at me with some backhanded comment or if my uncles were making fun of me with their jokes about eating plants, I would defend myself with statistics and studies and point out their current physical problems, as well as the fact that my body was in excellent health in comparison. I recommend this book list to get you started and informed, as well as the HReport, HFood and Nutrition sections here.

Stand your ground – If you believe 100% in what you are doing, you have to stand tall, strong, and with a good attitude. You are doing this for your health, your trillion of cells  and mind are counting on you to care for them. YOU live in this body. If you want to eat healthier, DO IT. Gather  everyone in your family (special meeting) and tell them the following: “Heart disease is the number one killer in this country, and studies have shown that a plant-based diet can prevent and reverse this condition. I’m not going to wait to be overweight or suffering from some other disease that is preventable due to a simple diet change.  In this generation, we take control of our lives and I’m starting with my health. You are my family and you love me, right? You want me to be healthy, right? This is what I’m doing, and I’m not asking for permission, but I am asking for support. I will be bringing my own food if need be and I’m sorry if you feel uncomfortable but I also feel uncomfortable when I see people eating meat, which has been proven to cause cancer, has no antioxidants to keep you young and strong, contributes to cardiac disease, and is super hard on your digestive system. It hurts me that you’re hurting yourselves, but I will not tell you what to do and I expect the same respect with my efforts to improve my diet and health. Thank you, and I love you all.” Period.

Yes, it will be strange for you to bring your own food to family or even friend dinners. People will ask you at work, “why are you eating like this?” Maybe next time, bring your vegan version of a dish they love, and share it with everyone. Little by little, they will get used to the new foods and as you look fabulous and are the only one not getting the flue in the office while they call in sick monthly, they will back down and perhaps even be curious enough to join you. Be patient, stay informed, and stand your ground. And know that you’re not alone, and we fully support your efforts to improve this planet by taking responsibility and leading a healthier life.

Green leafy vegetables are at the top of the list when it comes to nutrition for optimal health. They contain a gigantic load of nutrients that the body needs in order to thrive long-term.  Green leaves have everything from complex carbohydrates to protein, along with various of minerals, vitamins and antioxidants to keep you young, strong, and full of energy.

Green leaves are usually used to make a salad and, in most cultures, they are generally considered a side dish, which makes their consumption a small part of our daily diets. In our HLife humble opinion, it should be the other way around. Salads should be the main dish, the “star”, and the rest should all be sides. It is in the salads that we get the main elements our body requires for balance and sustenance. Hearty salads that consist of leafy greens (specially dark leaves) are electron-rich meals that one should have at least once a day. Some of us think of leaves as being animal food, and animals as being human food, but the truth is that in an omnivore diet, the animal is the middleman to the real nourishment: THE PLANTS. It is these very greens that prevent human disease, while eating the animals contributes to them.  Maybe it’s in this way of thinking about leaves as animal food and the habit of not seeing it as the main dish, a perspective passed down from generation to generation, where the problem is. Changing our view on green leaves, seeing them for their true value, and making them the main focus of  our meals could be the first step into bringing more of them and their nourishment into your life. This can change your long-term health results, as well as your life.

The following are five green leaves to get to know and love for all they offer to us. Sure, you’ve heard of them – you may even eat some or all of them. But why do you eat them? And, most of of all, what do they do for YOU? When it comes to green leaves, there can be nothing but love for them from our cells. Ask not what you can do with your leaves, but what your green leaves can do for you…

1. Spinach – The favorite HLife salad leaf, loaded with vitamin K (for bone health), vitamin A, manganese, folate, magnesium, and iron. Its fat-related molecules called Glycoclycerolipids can protect the lining of our digestive tract from damage due to inflammation. Spinach contains anti-cancer properties, and has shown evidence of significant protection against the occurrence of aggressive prostate cancer. Learn all the health benefits of spinach through our HFood feature, where we detail its star-level nutritional content.
2. Kale - Its ultra high ranking in the antioxidant category offers cancer prevention benefits (breast, bladder, colon, ovary, and prostate cancer) as well as  cholesterol lowering benefits. Kale has also been featured as an HFood for it amazing nutritional content.
3. Dandelion – Let’s begin with its Latin name, which translates to: “disorder remedy”. Dandelion improves your liver and your mood. It’s the main detox leaf star. This bitter-sweet green is a natural diuretic, without the loss of potassium. It is also recommended for hormone-related conditions like PMS and a great aid in lowering blood pressure. Dandelion protects against macular degeneration and it is one of the richest green-veggie source of beta-carotene. One cup of dandelion contains 147 mg of calcium, 244 mg potassium, 203 mg vitamin K, 3 grams of fiber and 10,000 IU of vitamin A.
4. Arugula - Another anti-cancer leaf, arugula contains a substance called isothiocynates, which studies have shown to help prevent lung and esophageal cancer, as well as offer gastrointestinal protection. This mildly bitter green is considered one of the healthiest superfoods. It is rich in vitamin C, K, A, P (flavonoids, which enhance vitamin C intake), and minerals like iron, and potassium. Arugula enhances our blood quality and liver function.  Also known as rocket seed, rukola and rucketta, the ancient Romans and Egyptians considered arugula to be a powerful aphrodisiac.
5. Romaine Lettuce – Loaded with bone-building vitamin K, this lettuce has a very high water volume. It’s an excellent source of vitamins A and C, manganese, folate and blood-sugar balancing mineral chromium. Its fiber and folate content contributes to its heart-health benefits. Lettuces add a muscle relaxing effect, aiding in insomnia. Romaine lettuce is a good source of potassium, which aids in lowering high blood pressure, a risk factor for heart disease.