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Quick Vegan Fried Rice

Quick Vegan Fried Rice

1 cup raw brown rice, prepared and cooked
-1 medium onion
-1 cup chopped mushrooms
-1 clove chopped garlic
-1 cup peas
-1 cup chopped vegan “chicken”
-3 TBSP soy sauce (or more to taste)

Cook the brown rice in 3 cups of water and bring to a boil OR use an Instant Pot for faster results
-Saute the onion, garlic, and mushrooms in ¼ cup water in a scan pan or other frying pan
-Add the chopped vegan “chicken”
-Add the cooked rice and mix well.
-Sprinkle soy sauce and mix in.

Serving suggestions for extra nutrition:
-Add lightly steamed broccoli florets. Allow them to sit 15 minutes after cutting to greatly
increase their antioxidant power.
-Add 1/2 cup finely chopped kale
-Add small pieces of fresh or canned pineapple for a sweet touch
-Serve with steamed brussels sprouts, applesauce, and a green salad

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Food As Medicine (FAM) 2020 Event in New Jersey

“Let food be thy medicine and medicine be thy food.”  Hippocrates

SOLD OUT!  120 people attend our very successful Food As Medicine event held in NJ on January 25, 2020.   People attended from all walks of life, wanting to know more about how to improve their health through the food they eat.  The message of the day was, “Take control of your health!”

Anthony Masiello gave an introduction on how to get started on a plant based diet which helped him go from 360 to 195 pounds. These changes had a dramatic impact on his life in that he could now use the seat belt on a plane and sit with his son in the train ride at the park.

Sarina Pasricha MD,  gastroenterologist described the importance of our brain-gut connection.  Getting “butterflies” in our gut is a good example.  She said we are 1% human and 99% bacteria, and 95% of our bacteria are in our GI Tract – mostly the large intestine.  The gut membrane connects diet with our immune system.  Most diagnoses are linked to unhealthy gut microbiome.

Robin Wilson-Smith DO, asked us “What is the most common nutritional defect in America?”  The answer is “Fiber.” We eat too much protein and not enough fiber. She went on to say that the most common cancer in the USA today is endometrial, the lining of the uterus and obesity is the number one cause for endometrial cancer.  She emphasized that non-processed soy based foods such as tofu and edamame are healthy and help to decrease cancers, especially of the breast.

Karen Gibson, registered dietician said that every breastfed baby knows that the milk tastes different in every nursing, depending on what their mothers’ eat.  She mentioned that plant based diets provide enough iron and that when eaten with foods high in Vitamin C, the iron absorption increases up to five times.

Laurie Marbas MD, MBA presented on the topic “Chronic Disease Is it a choice?” She said that we as a country are getting sicker. Our medical education teaches one to be reactive, not proactive.  This leads to a sick care system rather than a healthy one.  20% of our children are overweight or obese.  Life span is cut by ten years when one has type 2 diabetes in their 20’s.

All speakers acknowledged that transitioning to a whole foods plant based diet is the best way to stay healthy, so long as there is also  adequate exercise and good sleep.  She said we become the company we keep so choosing to be around like minded people realizing the health benefits of a whole foods plant based diet makes the transition easier.

Cathy Daub and Karen Burzichelli organized the event, their third one in New Jersey and there was tremendous enthusiasm from the audience to return next year.  The combination of healthy food, good company, incredible learning, and yoga stretches with Kayla all made this an event not to be missed.  Be on the lookout for our event in 2021!


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Eliminating Food Addiction with Micronutrients

By Cathy Daub PT, CCE and CD(BWI)

The human body’s urge to eat is powerful!  We love eating socially, snacking, for comfort and when under stress. But when we get into a habit of eating for the wrong reasons, the toxic hunger we experience gives wrong signals to us as we haven’t met the needs of our body.

I love the idea of understanding the difference between toxic hunger and true hunger.  Toxic hunger is associated with food addiction – that feeling inside that makes us want some foods so much that we can’t stop eating them because they taste so good.  Getting rid of such food addictions helps us to get back in control of our lives.  It doesn’t mean eating less, but rather eating more of the right kinds of foods.

Macronutrients are foods that have low nutrients per calorie density scores (less healthy) whereas micronutrients are foods that have high nutrients per calorie density scores (more healthy).  Micronutrients are super foods that offer the most protection against disease.  Examples are kale, collard greens, mustard greens, watercress, Swiss Chard, Bok Choy, spinach, and arugula to name a few.  You can see that these are mostly the leafy greens.  Eating the stalks as well offers high nutrient benefits.  Just cut it up into little pieces and put into your stews and salads. Other foods include vegetables such as Brussels Sprouts, Carrots, Cabbage, Broccoli and Cauliflower.

In contrast, the macronutrients offer little health benefits and tend to be higher in sugar, salt, and fat, which makes them addictive.  These include white bread, white pasta, French fries, Cheddar cheese, apple juice, olive oil, vanilla ice cream, corn chips and Cola and other soft drinks.  What is interesting is that if you can stay away from these foods for 10-21 days, your taste buds actually change and you will find yourself not craving them as much anymore.

The brain can only be fueled by glucose and needs it to function.  Our bodies break down muscle tissue to make glucose for the brain.  In digestion there are two stages: the anabolic stage and catabolic stage.  The anabolic stage of eating and digestion is where the body breaks down foods to make “you.”  Healing of tissues does not happen in this stage.  In the catabolic phase, the body is working hard to heal itself.  Eating macronutrients, the body thinks it feels hunger when it is really toxic hunger.  Instead of burning off the food, we feel like eating again.  Then there is a feeling of withdrawal which is detoxification.  The Standard American Diet (SAD) is so toxic that it is like drinking ten cups of coffee a day.  If you lose toxic hunger, then in the catabolic phase, instead of feeling discomfort from withdrawal, you’ll feel okay and not hungry.

The secret here is learning to achieve micronutrient atoms so that you will feel true hunger. There are other added benefits such as improved skin, better eye sight, improved quality of life, and better breathing.  Work to make salads your main dish of the day.  Add seeds and nuts to increase absorption of the micronutrients.

Be aware of the micronutrients you are eating and how good they make you feel.  Eating micronutrients helps you to feel real hunger along with a heightened sense of taste so you’ll enjoy your food more. Be aware of the feelings you have with true hunger as opposed to toxic hunger.   Be aware of how good it feels to be healthy and not controlled by your food addictions.  Your body and your baby or babies will thank you for it.

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Food As Medicine Event


The Food As Medicine (FAM) event held in Cherry Hill, MJ was a tremendous success.

Kayla Gorrell led us in simple yoga stretches between lectures.  Michelle Aurich, cheerleader for the Eagles, described how the Plantbased diet and decreased stress helped her cure her skin disease.  A fabulous vegan breakfast and lunch were served.  Be on the lookout for our FAM event 2020 and plan to attend so you can be motivated to make changes in your life for a healthier YOU!



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Over Night Oats

Oats are among the healthiest grains on earth.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include weight , lower blood sugar levels and a reduced risk of heart disease.
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan
They also contain more protein and fat than most grains
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
• Manganese: 191% of the RDI
• Phosphorus: 41% of the RDI
• Magnesium: 34% of the RDI
• Copper: 24% of the RDI
• Iron: 20% of the RDI
• Zinc: 20% of the RDI
• Folate: 11% of the RDI
• Vitamin B1 (thiamin): 39% of the RDI
• Vitamin B5 (pantothenic acid): 10% of the RDI
• Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
oats are among the most nutrient-dense foods you can eat.
Both flax and chia seeds are healthy additions to your diet. They’re both good sources of plant-based omega-3 fatty acids, fibre and minerals.
Karen Burzichelli RN,
Karen’s Healing Kitchen
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Recipe – Banana Nice Cream

Bananas contain a fair amount of fiber, as well as several antioxidants. One medium-sized banana (118 grams) also contains
• Potassium: 9% of the RDI.
• Vitamin B6: 33% of the RDI.
• Vitamin C: 11% of the RDI.
• Magnesium: 8% of the RDI.
• Copper: 10% of the RDI.
• Manganese: 14% of the RDI.
• Net carbs: 24 grams.
• Fiber: 3.1 grams.
• Protein: 1.3 grams.
• Fat: 0.4 grams.
Each banana contains only about 105 calories, and consists almost exclusively of water and carbs.
Not only are bananas incredibly healthy — they’re also one of the most convenient snack foods around.
Bananas make a great addition to your breakfast cereal or smoothie. You can even use them instead of sugar in your baking and cooking.
Furthermore, bananas rarely contain any pesticides or pollutants, due to their thick protective peel.
Bananas are incredibly easy to eat and transport. They are usually well-tolerated and easily digested, and simply have to be peeled and eaten.
Karen Burzichelli RN,
Karen’s Healing Kitchen