Menu Planning

I remember several years ago in the blogosphere, Menu Plan Monday was a big thing. I don't see it around so much anymore. I even just spent (too much) time looking for current Meal Plan Monday blog posts and link ups, but I don't think I found any. Some are hard to tell if they're current, because there is no post date. So, if you know of current Menu Plan Monday posts and link ups, please share them with me!

I'm not faithful in menu planning. I'd like to be, but I just have never succeeded in accomplishing and maintaining that task. Would anyone like to join me in this quest, and be my accountability partner? Especially if you're also whole food plant based/vegan would I be extra grateful.

One "trick" I learned many years ago, is to take a sheet of printer paper, fold it in half length wise, then fold it in half, and half again. That way you end up with eight spaces when you unfold it. Mark your spaces Sunday through Saturday (Sabbath), and the eighth space, you could use to write a Bible passage in, or inspirational quote.

Of course you can find online several menu plans and planners. Some cost money; some may be free. I've used Emeals, and I've used Plan to Eat. As I've said, I'm not consistent enough with menu planning to want to spend money on something. 😏

Do you practice menu planning? I'd like to hear about it.

Lentils

 

Lentils are a highly nutritious food. They are rich in minerals, protein, and fiber.

100 grams (g) of cooked lentils contains:

116 calories (kcal)

9.02 g of protein

0.38 g of fat

20.13 g of carbohydrates, including 7.9 g of fiber and 1.8 g of sugar

Lentils also provide the following essential nutrients:

folate

iron

manganese

phosphorus

thiamin

potassium

vitamin B-6

Lentils are also a source of:

riboflavin

niacin

pantothenic acid

magnesium

zinc

copper

selenium

Read more about the benefits of lentils here.

Here is one of our favorite ways to eat lentils:

Lentil Tostados

1 c. lentils

3 c. water

1 c. sauteed onion

1 1/2 tsp. salt

Cook lentils until tender.

Chop the following vegetables. Amounts are determined by how many people you're serving.

lettuce

onion

parsley

cucumbers

tomato

Toast bread (homemade whole grain is best!), one or two slices per person. Spread each slice with ranch dressing. Spoon lentils on each slice, then top with chopped vegetables. Drizzle with more dressing. Enjoy!

Lentil Roast

1/2 c. chopped onion

1 c. cooked lentils

1/2 c. bread crumbs

1/2 c. chopped walnuts

3/4 c. tomato sauce or tomato puree

1 1/2 Tbs. flour

1 bay leaf, crushed

1/2 tsp. salt

sweet basil and garlic powder to taste

 

Mix well, then pour into loaf pan. Bake 45 minutes at 375F.

This can also be made into patties.

Keep a Song in Your Heart

 

I was raised in the Seventh-day Adventist church; I also did my best to raise my children in this church. The church has a youth club, called Pathfinders. It's similar to Scouts or 4H. I was a member of the club when I was a youth. Later I was club director in various locations.

AIM

The Advent Message to all the world in my generation.

MOTTO

The love of Christ compels us.

PLEDGE

By the grace of God,

I will be pure and kind and true.

I will keep the Pathfinder Law.

I will be a servant of God

and a friend to man.

LAW

The Pathfinder Law is for me to:

1. Keep the morning watch.
2. Do my honest part.
3. Care for my body.
4. Keep a level eye.
5. Be courteous and obedient.
6. Walk softly in the sanctuary.
7. Keep a song in my heart.
8. Go on God’s errands.

Are there health benefits to singing?

Singing makes you feel better. 

Singing enhances lung function. 

Singing helps you beat stress and relax.

Singing helps improve memory.

Singing builds a sense of community. 

Singing lets you express yourself.

Singing can help with pain relief. 

Singing boosts your confidence.

You can read these articles:

Keep a Song in Your Heart

THE HEALTH BENEFITS OF SINGING

10 Reasons Singing is Good for You

I used to sing; I still enjoy singing. My voice doesn't always cooperate, though. My first husband and I used to sing duets. I sang duets with my mom occasionally, and trios with my mom and my grandpa. I look forward to singing with the angels some day.

Do you sing? Or play a musical instrument?

Jennifer

 

If you notice, this blog was supposedly started by my daughter and me, and we both were going to share in authoring on it. If you also notice, I seem to be the one who mostly does all the blogging. Ah, well. 

For those who are new readers to our blog, I'll share a little of Jen's story. 

She was diagnosed at age 10 1/2 with Type 1 Diabetes. It has been a roller coaster ride ever since. In the beginning, I pretty much had to be her pancreas, but as she grew older, she took charge more and more.

Occasionally I go with her to her appointments with the endocrinologist; usually her boyfriend takes her now. Sometimes her insulin brand has to change; often her dose has to change. Now that she's into her 30s, they starting to keep a closer watch on her feet, her kidneys, her heart, her eyes, etc. We witnessed the ravages of diabetes on my father; we want to delay that as much as possible with her.

She is one of the strongest young women I know. She has to be a strong warrior in this battle against T1D.

If you want to read about the beginning of our journey, click the Type 1 Diabetes tab at the top of the page. It' will take you to a page on my old blog.

Inflamation

 

Persistent inflammation fuels most chronic diseases and is a major player in the complications of viral illnesses. If you have a chronic disease–arthritis, diabetes, hypertension, atherosclerosis, diabetes, obesity, or chronic major depression, these science-validated suggestions will help you defeat inflammation and improve!

1. Adopt a well-balanced plant based diet
2. Optimize your gut health
3. Drastically reduce soft and sweetened drinks
4. Enjoy whole fruits, such as grapes, berries and cherries
5. Eat green vegetables and celery often
6. Check your vitamin B-12 level
7. Be sure your vitamin D level is normal
8. Get adequate, good quality sleep
9. Engage in moderate exercise daily
10. Develop sound mental health
11. Lose weight if obese
12. Control chronic diseases

Persistent inflammation fuels disease. Healthful lifestyle practices prevent undesirable inflammation and even help to reverse it.

(You can read more by going here.)

Heart Health

 

By the time my parents died, they each had pacemakers. My grandfather also had a pacemaker. My mother had her pacemaker, because she had AFib. My dad had had 2 or 3 heart attacks, and had several stents. With this in my family history, I know it's important for me to take care of my heart.

I'll admit, though, I haven't always been faithful in taking care of my heart, nor the rest of my body. A few years ago, I finally admitted to myself that I need to take this seriously, so I began walking regularly again. Also, a little over a year ago, I began eating as whole food plant based as possible.

What are some steps one can take to improve heart health?

1. Enjoy a well balance plant based diet
2. Keep your vitamin B-12 and vitamin D levels in the normal range
3. Restrict sugar and refined carbs
4. Regular exercise
5. Get out in the sunshine
6. Get enough quality sleep
7. Take care of your mental health

(for further reading, this article is helpful)

Granola

 

Granola seems to get a bad rap; I don't really know why. If made correctly, it is quite nutritious. For one, think "fiber!" 😉 (Read my "F" post) It is also fairly simple to make.

Homemade Granola

Dry Ingredients:

6 cups organic rolled oats

1 cup wheat germ

1 cup coconut

1 teaspoon salt

1 cup nuts

Ingredients for blending:

½ cup cold-pressed oil

½ cup warm water

1 tablespoon vanilla

1/3 cup organic brown sugar or whole cane sugar

Directions:

Mix dry ingredients in large bowl:

Blend: oil, warm water, vanilla, and organic brown sugar

Add the liquid mixture to the dry ingredients. Mix well by rubbing oats between hands. Do not squeeze or “knead” the ingredients but try to evenly coat the oats with the liquid. Food-handling gloves help!

Spread the mixture out evenly onto a large baking sheet. You may need 2 baking sheets if the ingredients are too thick on one sheet. Do not pack it down but try to keep it “light and airy”.

Bake at 250 F. degrees until brown (about 1 ½ to 2 hours). Check to see if it is browning evenly. It may need stirring.

Note: If finished granola is hard and tough, there was too much water added. You want the clumps to break apart easily but not be dry and powdery. The right temperature is important so experiment with longer, slower cooking if you aren’t satisfied with the final product. (recipe from Wildwood Health Institute)

One of my favorite ways to eat granola is with non-dairy yogurt, and blueberries. This morning, I had granola with a sliced up banana and almond milk. Delicious!

Fiber

 

(I realize the schedule for this challenge is to blog Monday through Saturday, but I am choosing to blog Sunday through Friday instead, and take my rest on the seventh-day Sabbath.)

"F" is for fiber. What is fiber? Wikipedia says: "Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes." Fiber  helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. 

Fiber is found in fruits, vegetables, nuts, seeds, grains, legumes. Notice, these are all plant based! There is no fiber in meat, dairy, eggs, which are animal products. 

What was the original diet that God gave man when He created this world? 

Genesis 1:29 says, And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food." NKJV

Genesis 3:17, 18 go on to say: Then to Adam He said, “Because you have heeded the voice of your wife, and have eaten from the tree of which I commanded you, saying, ‘You shall not eat of it’:

“Cursed is the ground for your sake;

In toil you shall eat of it

All the days of your life.

18 Both thorns and thistles it shall bring forth for you,

And you shall eat the herb of the field. NKJV

Notice that the original diet was whole food plant based! Maybe it's still a good idea to have as great a whole food plant based diet as possible now. What say you?