ESCHMIEDT's SparkPeople Blog ESCHMIEDT's Blog on SparkPeople, home of free diet plans and a healthy living community "Spirulina all in my shake..." Green Goodie Smoothie <img src=""> <BR> <BR> <BR> Spirulina is an antioxidant-rich powder made from blue-green algae. It’s highly nutritious and doesn’t change the taste of this delicious fruit smoothie. It does, however, make it a wonderful green color. <BR> <BR> <BR> Directions <BR> <BR> Makes 4 servings <BR> <BR> 1 cup pineapple juice <BR> 1 cup fortified vanilla soymilk or other nondairy milk <BR> 10 frozen peach slices <BR> 1 banana <BR> 1/4 cup che... Thu, 21 Mar 2013 18:22:53 EST Hoppin' John Salad <img src=""> <BR> <BR><BR>e/hoppin-john-salad Tue, 19 Mar 2013 12:07:56 EST Moroccan Lentil Soup <img src=""> <BR> <BR><BR>-lentil-soup/ Tue, 12 Mar 2013 19:31:45 EST Spicy Thai Tofu Salad with Cherry Tomatoes and Basil <img src=""> <BR> <BR> will post recipe soon. Sun, 10 Mar 2013 16:43:08 EST Tofu Avocado Quinoa Salad <img src=""> <BR> <BR> <BR> Tofu Avocado Quinoa Salad <BR> <BR> 2C cooked red quinoa (cooked with a Not-Chick’n bouillon cube) <BR> 2C steamed broccoli (5 min steaming) <BR> 2C extra-firm tofu, pressed to remove all water, cubed <BR> 1/2C diced yellow, orange or red sweet peppers or bell peppers (I prefer sweet) <BR> 1/4C nutritional yeast flakes <BR> 1/4C extra virgin olive oil <BR> 2T lemon juice <BR> 1/2t lemon zest <BR> 1t kosher ... Sun, 3 Mar 2013 12:54:23 EST Me-four days before my 1st Spark Anniversary! I might as well write this blog entry before I forget or don't have the time to do it. I'm quickly approaching my first anniversary of being on SparkPeople and in my conscientious lifestyle change. <BR> <BR> First, I didn't do it perfectly. Not by a long shot. Some days, I binged. Some days, I made extraordinary strides and progress but cumulatively I believe I have successfully improved not only my quality of life but health and wellness. <BR> <BR> Amazingly, I love who I am regardless of ... Thu, 21 Feb 2013 15:47:19 EST Mexican Quinoa <img src=""> <BR> <BR> <BR> http://www.the-girl-who-ate-everything.c<BR>om/2010/06/meatless-monday-with-mary-a<BR>nd-giveaway.html Tue, 19 Feb 2013 11:30:40 EST Vegan and Gluten-Free Baked Ziti <img src=""> <BR> <BR> And only 410 calories a serving. This tastes so much better than traditional baked ziti; VERY good and creamy but without leaving you feeling heavy and bogged down. <BR> <BR> This week has been focused on my family and changing omnivore eating. This dish was gobbled up by all three of my children and even complimented by the two picky palates out of them. <BR> <BR> <BR> Baked Ziti with Spinach <BR> <BR> <BR> ... Thu, 14 Feb 2013 09:01:42 EST Black Bean and Sweet Potato Enchilada Stuffing <img src=""> <BR> <BR> <BR> This is a very healthy and delicious filling for enchiladas, burritos or to serve over quinoa. This makes enough to fill at least 12 enchiladas with lots leftover.  I like to keep some in the fridge for a quick protein packed snack. <BR>   <BR>   <BR>   <BR> 2 sweet potatoes cut into cubes <BR> 2 zucchini diced <BR> 1 onion diced <BR> 1 can rotel tomatoes <BR> 2 cans black beans drained and rinsed <BR> Olive... Tue, 12 Feb 2013 13:34:38 EST Blueberry-Vanilla-Kale Smoothie <img src=""> <BR> <BR> 2C packed kale <BR> 1.5 frozen blueberries <BR> 1t vanilla <BR> 1C almond milk <BR> 1 banana <BR> 1C water <BR> <BR> Blend! Mon, 11 Feb 2013 09:52:50 EST Food For Thought: Permanent Change Is Incremental <img src=""> Tue, 5 Feb 2013 09:27:53 EST Broccoli Stalk Salad <img src=""> <BR> <BR><BR>p/other-tasty-favorites.html#bbq%20san<BR>d%20broccoli%20salad Mon, 4 Feb 2013 19:12:36 EST Lentil Tacos in Butter Lettuce <img src=""> <BR> <BR> Taco Night! Lentil Taco Mixture, avocado, tomato, restaurant-style salsa, red cabbage and Daiya "cheddar" shreds wrapped in butter lettuce leaves. Good eats! Wed, 30 Jan 2013 08:39:50 EST Tropical Colada 2C packed spinach, <BR> 1 navel orange, <BR> 1 banana, <BR> 1C frozen pineapple, <BR> 1C almond milk (35 cal one), <BR> 1C water and <BR> 1T dried coconut shreds! <BR> <BR> Blend! <BR> <BR> <BR> YUM! (not posting's green like my other ones) Tue, 29 Jan 2013 10:12:01 EST Cherry Chocolate Smoothie <img src=""> <BR> <BR> 1/2C coconut water <BR> 1/2C almond milk <BR> 1C frozen organic cherries <BR> 1 small banana, fresh or frozen <BR> 2T raw cacao powder <BR> 1t maca powder <BR> 1T grade B maple syrup <BR> <BR> Blend! <BR> <BR> From the book "Karma Chow" by Melissa Costello <BR> <BR> Sun, 27 Jan 2013 10:26:00 EST Happiness is... having to make a new hole on your belt because you are continuing to lose weight in the right way. <BR> <BR> <img src=""> <BR> <BR> Fri, 25 Jan 2013 16:05:48 EST Herbed Bulgur and Lentil Salad (Chef Meg's version) <img src=""> <BR> <BR> I made this last night for a dinner for two. This morning, it's gone! My husband scarfed the majority of it. <BR> <BR> Very good! I think I will try and replace the bulgur (even though it's wonderful in it!) for quinoa to make it gluten-free for those with dietary restrictions with gluten. Fri, 25 Jan 2013 15:38:26 EST Glowing Green Smoothie <img src=""> <BR> <BR> 1.5C water, <BR> 3/4lb organic romaine lettuce, <BR> 1/2 had large bunch spinach, <BR> 3-4 organic celery stalks (with leaves), <BR> 1/3 bunch organic cilantro, <BR> 1/3 bunch organic parsley. Blend. (makes it VERY green! Muah!), <BR> then add: 1 organic apple, <BR> 1 organic pear , <BR> 1 organic banana and 1/2 fresh organic lemon, peeled. Blend again. <BR> <BR> The only thing I'd do differently is add a b... Wed, 23 Jan 2013 09:23:38 EST Kale-Pear Green Smoothie <img src=""> <BR> <BR> 1C green grapes, 1 orange, peeled; 1/2 pear, 1 banana, 1C kale, 1/2C water and 2C ice cubes. Blend! Tue, 22 Jan 2013 10:14:08 EST Breakfast: All Mixed Up Smoothie <img src=""> <BR> <BR> Okay...for some reason it won't post this upright. sorry. <BR> <BR> 1/2C (120 ml) water <BR> 1C (160 g) green grapes <BR> 1/2 small lime, peeled <BR> 1/2C yellow pepper, seeded (I used a red one because it needed to get used up before spoiling) <BR> 1/2 medium apple, halved (I used the whole thing...why not?) <BR> 1 carrot, halved <BR> 1C (30 g) fresh spinach, washed <BR> 1C (240 ml) ice cubes <BR> <BR> Blend. <... Mon, 21 Jan 2013 10:50:35 EST Spanish Lentils Delicious source of protein! Spanish Lentils over a bed of a rice/orzo mix. <BR> <BR> <img src=""> <BR> <BR> 1T olive oil (I used veggie broth) <BR> 1/2C minced onion <BR> 1/2C minced celery <BR> 1 garlic clove, minced <BR> 1 serrano or other hot chile, minced (I used serrano) <BR> 3/4C lentils <BR> 2T chopped sun-dried tomatoes <BR> 3C water <BR> salt and pepper <BR> 2T chopped parsley <BR> <BR> In a saucepan, heat oil (or broth) over... Sun, 20 Jan 2013 13:35:27 EST 5-minute or less meal Did I mention I love the Joyce Chen spiral slicer for my veggies!? I get "pasta" in a minute or less. <BR> <BR> <img src=""> <BR> <BR> <BR> My husband and I put this quick meal together to avoid the Papa John's pizza for our children tempting us with its yummy smell! <BR> <BR> So, I spiraled a zucchini in no time, threw together a quality jarred spaghetti sauce, canned garbanzo beans and topped it with nutritional yeast. Perfect! Del... Sat, 19 Jan 2013 11:40:08 EST Chocolate Kale Chips (living food version) <img src=""> <BR> <BR> Same recipe as the Maple-Pecan except omit cinnamon and pecan and replace with soaked cashews and 1/3C cacao powder. <BR> <BR> <img src=""> Fri, 18 Jan 2013 14:13:30 EST Veggie and Sweet Potato Lasagna Before hitting the oven...(not raw but definitely healthful comfort food) <BR> <BR> <img src=""> <BR> <BR> The sweet potato layer really gives this dish the comforting creaminess you expect in a traditional lasagna (but without the dairy and the fat!). <BR> <BR> <img src=""> <BR> <BR> <BR> You can find this recipe at or <BR> <BR> Thu, 17 Jan 2013 20:11:03 EST Restaurant-Style Salsa <img src=""> <BR> <BR> <BR> 28 ounce can of Muir Glen Whole Tomatoes <BR> 2 cans of 14.5oz Muir Glen fire-roasted diced tomatoes with green chiles <BR> 2 garlic cloves <BR> 1/4C chopped onions <BR> 1 chopped serrano jalapeño <BR> 1/2 lime, juiced <BR> kosher salt to taste <BR> 1/2C chopped cilantro leaves <BR> <BR> Place in food processor and pulse to desired consistency. I just throw mine whole in the Vita-mix and pulse it that way. ... Wed, 16 Jan 2013 09:32:14 EST Enlisting Our Babies... in the process encourages healthy eating habits. I wish I had done this sooner with my older two. <BR> <BR> <img src=""> Tue, 15 Jan 2013 09:21:54 EST Maple-Pecan Kale Chips (living food version) <img src=""> <BR> <BR> 3/4 cup pecans, soaked 2 to 4 hours and drained <BR> 1/2 cup maple syrup (Grade B) <BR> 1/2 teaspoon vanilla extract <BR> 1/4 teaspoon ground cinnamon <BR> pinch of sea salt <BR> 1 bunch of kale, tough stems removed, roughly chopped (about 6 to 8 cups) <BR> <BR> Combine all ingredients except the kale in a high-powered blender and blend until smooth, adding a splash of water if needed (I didn't) to blend. <BR> <... Sun, 13 Jan 2013 15:00:23 EST Spinach and Arugula Salad <img src=""> <BR> <BR> A green and clean walnut salad! <BR> <BR> 1/2 package of spinach <BR> 1/2 of a bunch of arugula <BR> 1 celery stalk, cut into rounds <BR> 1 green apple, cubed <BR> 4 radishes, chopped <BR> 2 inches of cucumber, sliced <BR> 1 avocado, cubed <BR> 6 walnuts, coarsely chopped <BR> Juice from 1/2 of a lemon <BR> 1 tablespoon honey (Tip: To make your honey runnier, add a little lukewarm water) <BR> <BR> 1. Mix the spi... Sun, 13 Jan 2013 10:26:21 EST Vitamix: Soup's On! <img src=""> <BR> <BR> Vitamix Blender. I bought this bad boy back in January of 2010. I haven't regretted the decision since. My interests in what to process in it have waxed and waned during that time but what started out as a New Year's resolution purchase absolutely has prevailed as a change in lifestyle in this household. Even my husband, who just considered it an expensive "blender", has seen the light. <BR> <BR> I had no idea ... Sat, 12 Jan 2013 11:26:50 EST Broccoli Salad with Raisins <img src=""> <BR> <BR> Proof that dinner doesn't have to be complicated to be a success! <BR> <BR> 1 large crown of broccoli, cut into bite-sized pieces <BR> <BR> 1 teaspoon salt <BR> 1 tablespoon olive oil <BR> 3 carrots, coarsely grated <BR> 1 red onion, fined diced <BR> 1 tomato, chopped <BR> 5 sun-dried tomatoes, cut into small pieces <BR> 1 apple, cubed <BR> 1/4 cup sunflower seeds <BR> 1 tablespoon lemon juice <BR> <BR> <BR> 1. C... Wed, 9 Jan 2013 09:50:07 EST Cabbage Salad <img src=""> Wed, 2 Jan 2013 13:50:21 EST New Year's Motivation <img src=""> Tue, 1 Jan 2013 16:23:18 EST Pasta Primarawva! <img src=""> Sat, 29 Dec 2012 12:27:17 EST Not Raw... but it helps with the flu and throat that feels like razors have cut it. Miso Soup. Soothing. <BR> <BR> <img src=""> Thu, 27 Dec 2012 14:00:06 EST Black Bean, Red Bell Pepper and Avocado Salad <img src=""> <BR> <BR> <BR><BR>ck-bean-salad-with-corn-red-peppers-av<BR>ocado-lime-cilantro-vinaigrette.html Tue, 25 Dec 2012 15:53:28 EST Versatility of Collard Green Leaves <img src=""> <BR> <BR> What a great alternative for a healthy lunch wrap using collard green leaves instead of even low-carb whole wheat tortillas? <BR> <BR> I made the most amazing Mexi-black bean pate/collard green wrap with a side of homemade salsa for lunch. Filling! Wed, 19 Dec 2012 13:35:43 EST Raw Foodist? Trying my hand... at it. <BR> <BR> Can anyone out there recommend a great beginner's cookbook? Sun, 16 Dec 2012 22:40:24 EST Cabbage Garden Salad <img src=""> <BR> <BR> 1 quarter of green cabbage, shredded <BR> 1 carrot, shredded <BR> 1 zucchini, shredded <BR> 1 apple, shredded <BR> 1 lemon <BR> 1/4C dried cranberries <BR> Sliced almonds, optional <BR> <BR> <BR> Toss all together. Grate lemon peel over salad. Juice lemon. Toss again. Top with almonds if desired. <BR> <BR> The lemon peel, juice and shredded apple really help with the cabbage taste and it's so good for you! low ca... Fri, 14 Dec 2012 09:23:27 EST Brussel Sprout Recipe I got this recipe from Clean Eating magazine (my food bible, lol) and even got my mom's approval who was having flashbacks to her childhood and insisting she HATED them. <BR> <BR> Another thing from the mag "Brussel Sprouts do not appeal to many palates. One reason may be that cooking them for longer than 5-7 minutes releases the sinigrin, which causes a sulfur-like smell." <BR> <BR> Ingredients: <BR> 1 lb brussel sprouts (trim the bottom, set aside outermost leaves, and cut in half) <BR> ... Thu, 13 Dec 2012 16:05:38 EST Food For Thought Would the girl you were yesterday admire the woman you are today? If not, adjust for desired results. Thu, 6 Dec 2012 11:47:25 EST First Half-Marathon down... <img src=""> <BR> <BR> <BR> <BR> lessons learned. <BR> <BR> 1. Be sure to do more core body work. It's important for speed. <BR> <BR> 2. SODIUM! I was lacking enough of it so that by mile 7 I was feeling pretty bad. (cramping, headache and dizzy) <BR> <BR> 3. GU!!! Use it! <BR> <BR> 4. BodyGlide for anti-chafing! Use it! <BR> <BR> 5. Invest in a good pair of socks just like you would running shoes. They are a pair. I use SmartWool... Tue, 4 Dec 2012 13:13:17 EST Biggest Loser's Lentil Salad 2C steamed lentils, chilled <BR> 2C cubed red bell pepper <BR> 1C cubed English (or hothouse) cucumber <BR> 1C red onion, diced <BR> 3T low-fat, low-sugar, low-sodium balsamic vinaigrette (I use Follow My Heart) <BR> 4T balsamic vinegar <BR> Sea salt, to taste <BR> Fresh ground black pepper, to taste <BR> 2-ounces (1/2C) reduced-fat feta cheese crumbles (I make vegan feta cheese or use none at all) <BR> <BR> In a medium mixing bowl, toss the lentils, pepper, cucumber, and onion with the dres... Mon, 19 Nov 2012 14:51:04 EST Steps to Weight Loss: Note to Self 1. Avoid animal products. If you steer clear of fish, chicken, beef, dairy foods, and all other animal products, you will cut your animal fat intake to zero. What's more, this shift will mean that you will naturally eat high-fiber foods to replace those from animal sources, which have no fiber. <BR> <BR> 2. Keep vegetable oils to a minimum. If you have a bottle of cooking oil in your kitchen, throw it away. There are simpler and better ways to cook. Also limit nuts, seeds, olives, avocados, ... Fri, 16 Nov 2012 12:33:42 EST Reading Engine 2 Diet book: The Alcohol Effect An interesting tidbit about alcohol consumption: <BR> <BR> "Alcohol possesses no nutritional value, it inhibits your body's ability to burn fat by more than 30%, and it's loaded with empty calories." --Rip Esselstyn <BR> <BR> I knew it was loaded with empty calories and I knew it had no nutritional value but I did find it interesting alcohol negatively affects your body's metabolism by that much. <BR> <BR> Alcohol consumption, even one glass in moderation, also negatively impacts sleep qua... Wed, 14 Nov 2012 20:17:50 EST Calorie-Enriched, Nutrient Deficient One of the most difficult things for me to admit is that I love high calorie drinks. Be it a Starbucks Cinnamon Dulce Latte or a great import beer. Or, slightly less awful but still on the naughty list, processed foods. <BR> <BR> Why isn't it enough to say, "I'll stay away from those things" and the cravings for them just stop? <BR> <BR> Last night is a great example. I make sure I've eaten within my calorie budget for the day, enough to satiety, and then I go to watch a movie and I want to... Sun, 11 Nov 2012 14:34:14 EST Back in the Saddle After two weeks of really no routine exercise and/or monitoring my calories, I'm back to the ole grind. Husband left for Iraq this morning for six months and I'm going to make good use of his absence. I have noticed my progress is derailed when he's home so I need to get a solid game plan for how I will maintain a lifestyle change with him home. <BR> <BR> So many changes lately; so much going on. I'm hoping some of it is more positive. <BR> <BR> I'm going to get my runs in and back traini... Fri, 6 Jul 2012 13:31:38 EST When You Lose Fat Improved personal appearance is the frosting. <BR> <BR> <BR> <img src=""> Wed, 13 Jun 2012 11:22:01 EST Weight Stagnation but clothing size drop Okay, I'm frustrated. I work my behind off, literally, but my "weight" doesn't go down. I've been stuck on 185 for a week but I strictly watch my calorie intake (using Bodymedia website mostly at this point) and I have a calorie deficit of at least 1000 calories a day through more calorie burning and less calorie consumption. <BR> <BR> However, I'm fitting clothing a lot more nicely and wearing beautiful slacks that make me look really good. I dropped from a size 16 to a 14 (comfortably, not... Tue, 5 Jun 2012 10:07:26 EST How Much Of Your Running Is For Weight Control? My answer: <BR> <BR> The shorter runs are for weight control. I eat so much before, during and after a long run that I think it all evens out. Long runs are usually for de-stressing purposes. Sun, 3 Jun 2012 10:51:16 EST Things I've Learned From... my children about running: <BR> <BR> 1. Go all out or don't go. There is no such thing as long, slow endurance pace. <BR> <BR> 2. The best kind of race is the kind with a prize at the end. <BR> <BR> 3. Don't fret your shoe choice: you can run in bare feet, Crocs, Mary Janes, flip-flops. But if you're in tie shoes, be obsessive about the bow tie. Make sure the rabbit goes solidly through the hole and you've double knotted. <BR> <BR> 4. There is no shame in wetting yourself unexpectedly. <B... Wed, 30 May 2012 13:12:46 EST