Christmas Simplicity…

~ Jenni at 100 Cups of Coffee ~ Leave a comment

This morning I was touched by a Christmas card we received.  It was from a 20-something young man with autism.   Brandon lives with his parents in Oxford, does not drive, and leads a very simple humble life.  Brandon met Chris and I through Young Life many years ago.  He latched on to Chris and of course Chris loved Brandon with a wreckless abandon.  Quite honestly I was less patient as Brandon would call our home, our office (we worked together), and our cells several times a week.  Always at the most inopportune time.   He just wanted to touch base and let Chris know the most recent happenings in his life…the mail came, he bought a new baseball card, etc.  In the “busyness” of my life and ministry I often would become annoyed by Brandon’s calls.  Over the years and through the switching of vocations, the calls were less frequent…but Brandon has stayed connected to Chris.

This morning I opened a card from Brandon simply saying,

“Dear Christopher, Jennifer, Kylee, Caleb and Joshua–(seriously he knew all my kids names???)–


Let me start off by saying what an amazing year this has been (although we have not talked much this year).    But I look forward to the next year and what it has to offer.  Finally, I would like to wish you and yours a safe, wonderful, blessed, and Merry Christmas.  May God continue to bless all of y’all. 


Love, 


Brandon and Family”

I was STRUCK by his simplicity.  STRUCK by his joy.  (What has made his year so amazing?)  I doubt he won the lottery or even had any major event happen that we would normally consider “amazing”.  He is just simply thankful and was quick to find the joy in the past year of his life.  He is gracious with us that we have not been in touch–not annoyed or bitter–but hopeful of more time in the future.  And what a beautiful “wish” I have not been wished a more sincere Christmas “wish” in my lifetime!

Forgive me Brandon for missing the simplicity of our friendship in the past.  Forgive me for being too rushed to slow down…I missed your heart…I missed YOU.

I have learned many lessons this morning–ones that I hope to carry me well through the Christmas season.  I hope to remember to stand in awe of the little things.  I hope to be gracious with others.  I also hope to send SINCERE well wishes and blessings.  My friend Brandon who many would say in this world is “the least of these” and “simple” taught me GREAT WISDOM today!

God says that he uses the foolish to shame the wise.   I am SO very thankful.

May YOU be a blessing and may you be blessed!

Jenni

The BEST Christmas EVER!

~ Jenni at 100 Cups of Coffee ~ Leave a comment

Today my husband told the entire Hope Holly Springs campus that last year we “missed” Christmas.  As good intentioned as it was…it was still hard to hear.  Don’t get me wrong…last year was full.  At times it was full of some really wonderful things–tree decorating, Christmas cookies, and Christmas productions.   But it also was full of obligations; presents to buy and parties to attend.  It was packed so full of things and stuff that we simply missed Christmas.  Last year starting on December 26th I spent several days in a funk because I knew I had missed it.  I also knew I would have to wait 350ish more days until I got another shot to do it again!

This year, determined not to miss it, and to make it, “the BEST Christmas EVER”…we picked a family off the “Tree of Hope”.   This family was designated by Wake County schools as a family in need of assistance over the Christmas season.  Our job was to help provide their children with some clothing and a gift from their “wish” list.  A friend and I were going in together to care for this family and so I picked a family with 4 children.   MANY families were chosen from the tree…but God picked THIS family out just for us.   Sophia (the mother) said today, “this is a miracle”!   I have begun to document each detail…there are so many stories, some filled with laughter; others that bring tears.  Each one deserves more than this simple blog.

After my initial phone call to Sophia (the mom) I realized that there were much greater needs for this family than simply some clothing and gifts for their children.  Her husband lost his business due to the change in the economy and she has disabilities that limit her ability to work.  They had an electrical fire and lost their stove.  Their washer and dryer recently went out.  They are not just a family of 6 but their Grandmother and Great-Grandmother live in the home as well.  They have a grandson about to be born…he is due today!  (That makes Martha a great great great grandmother!)  This precious family lives in a home with very little furniture and were cooking on a hot plate until that broke…this week.

God has already MIGHTILY provided for this family.  One of my friends is a “connector” and she has shared this story with her neighborhood as well as friends of friends, and today we delivered 3 truck loads of beds, dressers, book shelves, and bedding.   Earlier this week we delivered a couch!   Their home has quickly moved from empty to full.  (Don’t get me wrong, for most of us we consider this now “livable.”  They moved from sitting and sleeping on the floor to chairs and beds.)   Their response is one of DEEP gratitude.  We were met today with smiles and tears.   I recognize that this family is at an incredibly pivotal point where they could really use the helping hand to get out of a “stuck” place.   To help take care of some of their basic needs:  food, clothing, and furniture will not only provide a physical need but also provide hope and inspiration so that they might be able to transition in to a more stable future.

As thankful as I am for all that has already been done for this family, I really believe that God is not done writing their story.  So many of us take this time to get rid of the old to make room for the new.  I realized that this might be a great time to share some of the needs, as well as give others an opportunity to be a part of sharing!   I am sharing both their needs and “wishes”.

Needs: 
Kitchen Chairs (4)
Towels 

Sizes:                                                             Clothes                                             Shoes              
Vanessa 8                                                       7slim (or 8 slim) 8 m (shirt)                   2 WIDE!    
Jerica  16                                                         14-16   M-L shirt                                  10
Darius 10                                                          10 husky    M shirt                              4 boys                           
Jerry  13                                                          34-36 husky    XL                                13 shoes
Mom                                            womens 7-8 pants    S-M shirt (she is pretty petite)    7 1/2  
Grandma                                                           36 pants         large shirt                     9-10
Great Grandmother                        14-16 pants (probably elastic are best)  M shirt          8 1/2  
Dad                                                     36-38  Pants            L-XL shirt                          13 shoes
     
Grandson                         Infant—size 2    baby boy clothes!
SPECIFICALLY WINTER COATS/HATS/GLOVES would be a good idea
WISHES 
Grocery gift cards, (Food Lion is the closest!), Gas gift cards–(Citgo was close), canned goods 
Toiletries…shampoo, lotion, toothpaste, toilet paper, soap, etc. 
Cleaning supplies…clorox wipes, detergent, sponges, paper towels, etc.

“God doesn’t want us to be shy with his gifts, but bold and loving and sensible.”  2 Timothy 1:7

I am quite convinced that the God whom I love and serve has orchestrated every detail…great and small for this family.  Having said this, I absolutely agree with the kind gentleman who shared his couch who exclaimed:  “it is not about religion…it is about people helping people!”  I have never really been partial to “religion”, but I am all about relationships.

Thanks you for taking the time to see if you might have something to share!

Aggressively Inserting Vegetables into Your Thanksgiving Feast!

~ Jenni at 100 Cups of Coffee ~ Leave a comment
Several friends have asked me to share a few of the recipes that I am making for Thanksgiving this year.
I know some of you have made your lists, checked them twice and have no intention of shifting plans or shopping from this point forward!  Others are still looking for ideas or might want to sneak in one more special dish!   This is what we are having…but I have also included a few other really great recipes that I found that would be an awesome addition to any meal…Thanksgiving or the day after…or the day after that or the day after that!  Forgive me for being a bit link-happy in this blog, but being the week of thanksgiving, it was a bit more efficient than copying and pasting all the recipes.  Just wanted to be sure to get the recipes in the hands of anyone interested.

Theme:  The Cockerhams’ are “aggressively inserting vegetables” on to our Thanksgiving table!  
Our family plans to make a Turkey Day Trot part of our morning Thanksgiving tradition.  Starting this year we will “trot” and then head home just in time to be hungry for an early afternoon “snack”.  To be prepared and not have small children whining all through meal preparations I am going to be armed with…
STARTERS

Veggie Tray with Hummus and Peas and Thank You’s… 


Fire Roasted Salsa in a Cinch…



INGREDIENTS___________________________________________________________________

2 14.5-ounce cans organic fire-roasted tomatoes (drained)
1 cup onion, finely diced
3 teaspoons minced garlic
½ lime juiced
1 teaspoon salt
1 jalapeno, seeded and diced (optional)
3 tablespoons cilantro, chopped
1 teaspoon chili powder
½ teaspoon cumin
DIRECTIONS____________________________________________________________________
Combine all ingredients in a food processor and pulse a few times, until just mixed, but not pureed.  Cover and refrigerate until serving.

Pumpkin Spice Roasted Chickpeas (Peas and Thank You)
My kids pop roasted chickpeas like they are popcorn…hoping they will love them even more with a little sweetness!  
Hopefully this will bide my time long enough to prepare this mouth-watering feast that we are so excited about:
MAIN MEAL
Indian Shepherd’s Pie
I had many ideas for our main dish but Chris loved the word PIE in the title.  It is a new receipe…looking forward to how it will turn out?!  
      http://peasandthankyou.com/2009/12/28/master-of-illusion/
Classic Mashed Potatoes with a Twist
Caleb’s one request was mashed potatoes!  (He doesn’t know that mom makes them extra “special”…with cauliflower!)  This is not the recipe I use but it is close.  I liked this blog and concept so figured I would show you her recipe and take you to her blog!  I will say that I think my recipe throws in a turnip!  Shhhhhhhhhh…Caleb loves them!  
      http://freezeyourwayfit.blogspot.com/2011/02/clean-eating-cauliflower-garlic-mashed.html


Farro Salad
Because I would prefer carbs in THIS form…I am making this for ME!  
(It is the salad Janine served at our Clean Eating luncheon.)   Thanks for forwarding Jenn–glad I bumped in to you at Great Harvest!?!  
Farro Pilaf
4 cups low sod chicken broth
2 cups whole grain farro
3/4 cup unsalted pine nuts
2 tbsp olive oil
1 lg clove garlic minced
1 yellow onion diced
1 lg carrot diced
1 lg stalk celery diced 
1 tbsp fresh thyme chopped 
1/2 unsweetened dried cranberries
1/2 unsweetened dried apricots diced
sea salt & pepper

bring broth and 2 cups water to boil, add farro reduce to simmer for 20-25 minutes. (until soft but still firm in center) Drain place in separate bowl than set aside. Reserve the liquid!

While farro is cooking toast pine nuts, 3-5 minutes til nicely browned. Remove from heat, set aside.

In lg saute pan heat olive oil, add garlic, onion, carrot and celery. Saute until soft not brown about 5 min. Add thyme, cranberries, apricots, salt and pepper about 2 more minutes. Add farro and 2/3 cup of reserved liquid, stir, than add pine nuts. Ready to serve! Enjoy!!!!
Sauteed Kale
In honor of Chris’ love for the food network and his “man crush” on Bobby Flay…
      http://www.foodnetwork.com/recipes/bobby-flay/sauteed-kale-recipe/index.html
Green Beans
My mom is bringing green beans…but a friend passed this recipe on and so I can HOPE that this is the recipe my mom will make…a girl can dream right?   If not, we will be having this very soon!
      http://www.wholefoodsmarket.com/recipes/2805?utm_source=Responsys  

DESSERTS
Thanksgiving wouldn’t be Thanksgiving without PIE!
Kylee requested pumpkin...Chris and Caleb pushed for chocolate so we will also be having…
TWO pies!  


Pumpkin and Chocolate Silken Pie.  Don’t exactly know whose recipe I will follow but since we are giving lots of shout outs to Peas and Thank You might as well give her one more!   
      http://peasandthankyou.com/2009/11/26/vegan-shmegan/
The pie recipes are in her book…but if I don’t use her book I will go to:

      http://www.thegraciouspantry.com/

to find something tasty! 

I love that pies are easily made in advance!
(I will probably cheat and use a pre-maid crust unless I get insanely domestic, but it is not likely that bug is going to bite me between now and Thursday!)
OTHER SUGGESTIONS
Here are a few more recipe ideas that were super fun and if I had not already started to make my arrangements–just might have taken a few of these!
This is such a cool site that gives pictures, recipes, and even has a live cooking show demo if you happen to have the time between now and Thanksgiving to watch it! 
      http://www.forksoverknives.com/vegan-thanksgiving-recipes/
Whatever you cook, wherever you are…
I pray that you have a healthy and HAPPY THANKSGIVING! 

The Most Disturbing Animal Images I Have Ever Seen…

~ Jenni at 100 Cups of Coffee ~ Leave a comment

Wanted to take a moment to follow up from Facebook as they only give a certain number of characters and I know I put together a provocative post…but it was worth sharing. 

I am a wimp with a capital “W” when it comes to scary movies.   In my teenage years I could convince myself that the blood was ketchup, but the older I have grown the more scary movies seem to haunt me.  I just couldn’t seem to mentally trick myself any longer.  Tonight I watched some of the most disturbing images I have ever seen.  It was simply the trailer (I am not sure if I have the stomach for the entire documentary) but all the images are real.  No ketchup.   I will be honest I turned away more than once.  It was more than disturbing because it is reality.   A daily reality.

My choice to eat plants has never been about the animals.  It has been about the science that supports a more whole foods, plant based diet.  Let’s be honest it is doubtful that we as Americans are really getting 4 servings of vegetables each day if we exclude ketchup and fries from our “vegetable” intake.  We are eating way too many processed foods and this combined with our lack of fruits and vegetables is creating a major epidemic of disease and obesity in our society.  Plants heal. 

Tonight my mind shifted.  I now eat plants for the health benefits and for the sake of the animals.  Our food industry is out of control.   I share these images with you…not to shock or shame you in to a different choice.  I simply hope to raise awareness on where our favorite chicken sandwich and burger come from.   And at what expense?  

http://www.earthlings.com/

There are more responsible ways to eat meat and I hope if you choose to watch the trailer or movie in it’s entirety you will consider exploring those options if you do not already do so.  

We were created for so much in this life.  We were created for much more than we are settling for.   There are great human injustices in this world…I very often have over looked animal rights for human rights.  (Ultimately I believe this is how it should be.)   There is human devastation and brokenness happening all over the world across the globe, in our backyards and even in our homes.  My heart bleeds for the brokenness of this world. Having said this, our food system is broken too.  I could not abstain from sharing this information as we are daily making choices to eat food that is making us sick and overweight–and the cost for many of those mouthfuls is greater than we ever imagined! 

We were designed with a great purpose and responsibility.

For SO many reasons please think before you eat.

Is Clean Eating Sustainable????

~ Jenni at 100 Cups of Coffee ~ Leave a comment


The answer is a resounding YES!  If you WANT it to be!
Eating clean is a life long choice.  It is NOT a diet.  It is meant to be a nutritional life shift and choice.  Ideally if you eat clean for 2-4 weeks your palate will begin to shift.  You can actually pick up on artificial ingredients and you can tell when something is processed.  Usually your palate is NOT pleased by the taste.  Your craving also begin to change.  If you crave an afternoon salty snack or cookies your lean protein and complex carb should do the trick.  Your “triggers” are usually less…and when you walk by a “temptation food” it usually does not have the same pull or effect.  In essence your BELIEF power takes over–and you do not need to exert your WILL power over every negative option that crosses your path. 
“Belief power is 1000 times stronger than will power because belief power uses the unconscious mind to create behavior change with automation, while will power uses the conscious mind to create behavioral changes with force.”   -Tom Venuto
Will you ever crave again?  Will you ever be tempted again?  SURE.  Venturing in to the holiday season will reintroduce old temptations and former cravings.  If you slowly start to reintroduce sugary, salty, and fatty foods in to your diet you will slowly begin to crave those things again.  Does that mean you can NEVER have something sweet, salty or savory again?  NO.  But I would proceed with caution.  I have watched many women move from a “defending” place where they not only KNEW what the best choice was…they were eating that way regularly.  The problem was that the busyness of life crept in.  They chose convenience over their health and wellness.  They chose value over quality.  They let their taste buds make their decisions.  Belief power was ignored and will power caved.   
Be encouraged.  This way of eating IS sustainable and takes a call to vigilantly continue to educate yourself on WHY you eat this way.  Not because of a challenge or studio prize but because you are WORTH the wellness!  Not because Janine and Jenni tell you this is a better way of life but because you BELIEVE it.    You will need to find others that desire to eat this way and connect with them.  Share recipes, go shopping with them, and go out to eat WITH THEM.  They GET YOU.  Eating clean in many ways will feel like you are swimming against the current.  You may grow weary…JUST KEEP SWIMMING!  One meal at a time, one healthy snack at a time.  Over the next few months this will BECOME your lifestyle.  Go for it…it is worth it.  YOU are worth it!
 

Clean Teens…

~ Jenni at 100 Cups of Coffee ~ Leave a comment

I was SO very proud to hear that Janine encouraged her whole family to go clean last month.  I knew they were all healthy eaters but to truly go clean is the ultimate challenge.   Cleaning up a teenager’s diet especially with the external pressure of peers tempting and mocking their every move adds it’s own set of challenges.  Her boys are to be COMMENDED!

Luke and Seth McGann share their stories…

“This month taught me how to eat clean.  During this month I felt lighter than I have ever felt before.  I never noticed how much food had sugar in it.  Before I started this challenge I used to hate the taste of almonds.  I have now changed my taste buds to like that snack because it is one of the healthiest snacks you could have.  All of my friends at lunch would always tease me for eating clean.  But some of my other friends would ask me many questions like, “Is it hard”, “do you like doing it.” I would respond to these questions saying, “It sounds hard but it really isn’t.”   I would do my best to influence my friends to try to do it with me.  They all said, “No I can’t go without sugar for the whole month”, except one of my friends on my soccer team.  I convinced Will Tomlinson to do the clean eating challenge.  I don’t think he enjoyed it as much as I did but I was still happy he tried it.  I felt like I had so much energy this month from all the clean food I was eating.  I also felt like I was getting rid of all the sugar and crappy foods I was eating before because I farted and pooped a lot more.  I did not think this month was that hard, it just took a lot of commitment.  I would encourage everyone my age and older to try this challenge.  I felt so much more energetic and lighter on my feet. ”                                        Seth McGann, 13
“My mom made me do this! I was not looking forward to this at all. I knew this would be very difficult for me. When I told my friends about this extremely difficult challenge they laughed and tried to convince me to have a fruit roll-up. I just put it down and ate my wonderful great harvest bread with organic naturally ground peanut butter and pure fruit jelly.  Since I started eating clean, I noticed a huge change in my athletic performance. I am a cross-country runner for my high school and my personal best was 19:48 for 3.2 miles. Within one week of eating clean, I felt like I was stronger and had more control over my body.  That week I ran a 19:43. If I could cut five seconds off my time for practicing only two times that week I wonder what I could do if I practiced the whole week and ate clean for an entire month. That next week I found out. We had our last conference meet of the season. I had been eating clean for three weeks now. I stepped up to the starting line and felt a huge difference in my energy level. When the gun went off I flew through the course. I set a new personal best of 19:32 with energy left over. Clean eating also helped me in school. My grades went from a 74 in English honors to an 88. I immediately knew this was the right thing to do. I will continue to eat clean with a few chips here and there but will still eat healthy. I am sold!!”                                                 Luke McGann, 15 

Well done Luke and Seth…hope to hear more about your journey over some carrots and hummus some day soon!    

From FAST Food to SLOW Food

~ Jenni at 100 Cups of Coffee ~ Leave a comment
This year has marked the next chapter in my journey with the popular four letter word FOOD.  Honestly it’s been a deep and spiritual journey that has caused me to SLOW down and research what I put in my own body as well as my husband and daughters.
Prior to this year, I had given food some thought as my family ate pretty clean and mostly organic.  However, I began to realize that my moderation and exceptions had become our norm.  My girls began to ask for dessert after every meal, driving through Chick-fil-a became my go to place when I just didn’t feel like cooking, and every other day it seemed we were celebrating a birthday party or special event.  I realized they were eating more sugar and sodium and not enough vegetables & fruits on a daily basis.  I had fallen into the lies that convenience matters more than health.  I needed our moderation and exceptions to be fewer.
I began training with Jenni in January and we bonded over food and what we were feeding our kids and husbands.  She suggested I read The China Study, and shortly after reading the book, we drove our cute husbands for a vegetarian meal & to the theater to view Forks Over Knives.  Both push for a PLANT based diet.  The more I research and read, the more I am convinced God gave us food to fuel our bodies and to protect us from many of the diseases of this world through a plant based diet.  This road is NOT popular and many believe this is crazy!   However, I believe this road leads to health and wellness.  My husband and I want to educate our own daughters on the importance of food for their bodies.  Pop culture will try to tell them to eat low fat and low calorie diets to maintain a certain weight.  I want them to KNOW & BELIEVE eating the proper vitamins & minerals will help them perform their best each day!  I am an educator by nature and believe the best way to CHANGE is through EDUCATION.
This year my life is moving from FAST to SLOW.  It has been HARD to slow down in a world built upon convenience and speed.  I will not lie, eating a plant based diet DOES require more time!  I pack more lunches, I cook more meals at home, and I shop more frequently for fresh produce.   However, I firmly believe the health of my family is WORTH EVERY MINUTE of the time I spend caring about what fuels their bodies.


Guest Blogger:  LeAnne Olive

Young Professionals Perspective on EATING CLEAN…

~ Jenni at 100 Cups of Coffee ~ Leave a comment
October’s CLEAN EATING blogs were written primarily from my perspective and I personally started eating clean post babies and husband.  Starting clean at this point in my life takes on it’s own challenges.  Having said this, I recognize that there are unique challenges of trying to clean eat while working a regular 9 to 5 job or cooking for one that I was unable to address.  This is a different “animal” and adaptations need to be made.  Having said this, INCREDIBLY the 3 “cleanest” eaters in my studio were young professionals.  They navigated the business lunches, eating out with friends, and weekend travel—and still came out on top!  KUDOS.  I asked if they would share just a few tips or reflections from their month in hopes to help and inspire other young professionals who see the clean eating journey as TOO difficult to attempt!
I would say the biggest thing to success in eating clean is to PLAN.  I know you have said this before but it completely makes the difference. You have to plan what you are going to eat–everything from breakfast to dinner and snacks in between before you go to the grocery.  You can’t just walk around and pick up the groceries that are clean and hope they can all go together.  You have to think about what are some dinner, breakfast, lunch, snack options.  
PREP is another big part of success.  Make the meals ahead of time (even salads) and have it divided out in the containers so that it is easy to just get and pack or eat.  If that means one dish for the week that you take for lunch, that’s great.  Just add other items for variety and make sure you also have enough recipes to rotate! 🙂  That is what I have done and it makes the world of difference.  I don’t want to waste the food so I have to eat it!!!  
I think it’s also so important that you have places to find information or ask questions.  That has been huge for me this year and I think a big difference.  Are these really clean?  What should I buy here? Going shopping with someone who eats clean was helpful as well.  
One last thing–you have to give yourself grace.  I know that there are times when one isn’t going to eat completely clean and you have to realize that it is ok.  October is a crazy time with football games, the fair, etc. (as is every month–there is always something) and I knew that it would be hard on football days to go to tailgates.  So I took the clean foods and then tried to eat more of those than the un-clean food.  To me, that is success.  Even if it is not considered a clean day, I know that it is a journey… 

Kate Garrison
Typically, my daily meals are looking like this:
 – Breakfast: Trader Joe’s Rolled Oats with almonds and banana
 – Snacks that I pack and take to work to eat throughout the day: Apple, Lara Bar, Baby Carrots, Dates, Almonds, Cinnamon Raisin Ezekiel Bread, Apple Sauce
 – Dinner: Steamed Vegetables (carrots, broccoli and cauliflower) with hummus and a smoothie (spinach, mixed berries, a little bit of coconut milk (unsweetened), water, cinnamon and protein powder). OR Brown rice, black beans, peppers, onions and SPICES (I have a newfound love for spices)! I have made sweet potato fries a few times with plain sweet potato slices, cumin & pepper
-I also still drink coffee w/ soy and cinnamon some days
-Water has been huge for me. I think it helps stop cravings that lead to bad food choices for me. I always have a water bottle with me now to make sure I’m drinking enough throughout the day. If I don’t have it, I get headaches that I attribute to hunger.
Eating out is still really tough I think. I don’t have any good pointers on this one. In general, I’m learning it’s best to just pack snacks everywhere I go!

Kristen Zwingler

This is no challenge for a procrastinator…preparation and thinking ahead is key!  The facts are simple–the days when I’m successful in my clean eating are the days that I’m prepared.  Likewise, the days that I fall short of clean eating are the days when I leave my meals to chance.  There is power in declining a lunch invitation from colleagues at work because I have brought my lunch.  NOT ONLY have I packed my lunch, but I have made an intentional trip to Trader Joes to buy my food, taken the time to chop my veggies and wash my fruit, AND brought it to work.  I’m NOT wasting all that effort just to go indulge in some mexican lunch that will only make me feel overly full and sluggish for the rest of the afternoon! 
I’ve learned that I most often leave my meals to chance when I’m on the road, out of town, or traveling.  Being away from home and out of my routine throws a kink in my schedule and eating for convenience becomes even more tempting.  So, I’ve taken this 30 day challenge to see if I can eat clean even when I’m on the road.  Sarah and I took a weekend trip to Charlotte for a wedding and we packed just as many groceries as we did clothes!  It made so much sense-when we got hungry; we just reached for our water bottles and grabbed our carrots and hummus out of the cooler that we packed in the backseat!  We laughed as we realized how accustomed we’ve become to the mentality that ‘road trip=fast food.”  Our hotel room had a table full of protein bars and other clean snacks and we never woke up starving and itching to make a quick run to Starbucks!  So my advice is to NOT over think this–just be prepared!  Just like you are with your outfits for work-you have to make sure the dry cleaning has been picked up, the laundry is done, and everything is ironed because you HAVE to get dressed everyday.  You HAVE to eat too, so prepare for it!     
Emily Utz
So very proud of each and EVERY woman that participated in POWER’s clean eating challenge.  Continue to take what you have learned and keep going!  This is just the beginning…

How do I get the FAMILY CLEAN?

~ Jenni at 100 Cups of Coffee ~ 2 Comments

You may be saying,  “Okay, I personally enjoy (most days) eating clean.  But what about my family?  How in the WORLD do I begin to help them to make the shift??”

Unlike the “culture shock” that we put our POWER girls though in our 30 days clean eating challenge…I would say SLOW AND STEADY is the BEST option! 
Over the past 3 years we have made a 180 degree shift with our family and their nutrition. Here are a few “dos and don’ts” that I would suggest.  We have seen the good, bad, and UGLY when it comes to clean eating as a family!  (Feel free to chuckle or commiserate with our families’ meal madness and battles with the “gag reflex”!  http://jenni-100cupsofcoffee.blogspot.com/2011/06/monday-mommy-confessions-meal-madness.html)
DO:
EDUCATE.   It helps for them to know a few of the “whys” behind the shift.   Don’t just say, “because MOM says so!”   Give them stats of childhood obesity.  Tell them food is fuel and explain when you go to the gas station it is important that you don’t put garbage in your car…it would not run!  If they are old enough have them watch Food Inc., or Super Size Me, etc.  
Include them…Take them with you to the grocery store and local farmers market.  Tell them they can pick out ANY vegetable they want to try.   Allow them to help cook.  Eeek!    Sometimes if they help prepare it they are more likely to try it!
Introduce 2-5 clean meals a week.  This depends on your level of family’s “buy in” and your ability to get family friendly clean meals on the table.   
Give Choices…we often have 3 vegetables and tell them they must pick 2.  Or ask, “do you want Quinoia or Cous Cous with your dinner tonight?”  When THEY are in the drivers seat battles are often diffused.    I have even had a “Tuesday Try It” with a huge “buffet” of raw veggies and different types of hummus that they can pick from and try.
Take out the worst stuff:
Go through your cabinets and THROW AWAY (or GIVE AWAY):
Anything with high fructose corn syrup, white sugar and white flour, additives, colors, preservatives, and foods high in sodium and fat. 
(Just as it is a process to change your palate…it is tough for theirs to change if Fruit Loops, and Teddy Grahams are begging to be eaten each day.)  It creates more of a fight and drama than you want.  We say, “our home is a DRAMA FREE ZONE”.   
Make them take a “POLITE BITE” (thanks Cathy).  No one wants dinner to be a battle zone but it will become “understood” if you stick to your guns. 
Throw them a bone.  At each meal I tried to ensure that there was SOMETHING on the plate that they would eat.  A fruit for dessert, a type of bread or protein that they liked, etc.  If it is ALL new it will bring about an automatic fight and empty tummies.  The amazing thing is that as they get better and their palates change so do the “bones”.  Our bone tonight was kale chips.   
Give incentives…
Bribe my kids to eat clean??  YEP.  Once a month my kids earn a dime for every bite of NEW food they eat.  WE choose the meal.  Usually it is one we know could become a new favorite but because it is new we suspect resistance!  You would be surprised how much of the plate will be clean with just a few dollars out of OUR pockets!  I also know Janine has had her teens receive a “point” per day and there will be substantial rewards at the end of the week/month for their clean days.  We only started this recently…I would not do this right away…you do not want them to associate every “clean” meal with pay outs! 
THE DO NOTs
Do not b.s. (be specific).  If you use the ingredients names to tell your children what they are eating:  they THINK they hate everything that is new including lentils, Brussels sprouts, or butternut squash.  Get creative…think of new names.  Don’t lie but maybe tell them what it is similar to—or focus on the color…tonight’s Butternut Squash and lentil soup was “Halloween” soup.
Do not quit!      It can be discouraging when they “balk” at your attempts!  It can take as many as 10-12 INTRODUCTIONS to a new food before children’s palates adapt or change.  Some of my kids least favorite last year, are their favorites this year!   One day they DO wake up and like a veggie or fruit that they refused before! 
Do not tolerate disrespect.   Yelling, “GROSS”, “DISGUSTING” is unacceptable.  This is wonderful wholesome meal that you found, shopped for, sweated in the kitchen and served.  It is worth repeating, do not tolerate disrespect.  
I can easily type these dos and dont’s because it has been a huge game of trial and error.  Some days are better than others.  The BEST eater in my house is my 3 year old.  He downs olives, black beans and just about any vegetable placed in front of him.  Let’s do the math…yep, he has really not known life without clean food in it.  This makes it easier.  He is not perfect—but is the least resistant to new things and that is certainly because he has been exposed to this type of food the longest.  The sooner you can get your kids on board the better!  The sooner you can make a few healthy shifts the better. 
Here are a few extra resources if your kids are older or your hubby is not on board:
Here is my favorite blogger she has some great thoughts on creating “clean teens”! 
http://www.thegraciouspantry.com/teen-eat-clean/
These are also good thoughts when it comes to encouraging your hubby:
http://peasandthankyou.com/2011/08/20/it-bears-repeating-make-my-man-eat-plants-giveaway/
Check out the utube interview with Chris, who was ANTI-Clean and ANTI-vegetable until just 3 years ago!   He has some good thoughts and words of encouragement!
(http://www.youtube.com/watch?v=UE37t1Dj1KI&feature=related)
(http://www.youtube.com/watch?v=s2oGxnFIk8Y&feature=related)
(http://www.youtube.com/watch?v=ybKdzeO2aUw&feature=related)
I am PASSIONATE about this subject because it has been a very intentional undertaking for the past 3 years.  Shifts CAN be made. Hang in there…I continue to say YOU are WORTH this shift…YOUR FAMILY IS WORTH IT TOO! 

Guest Blogger…Chris Cockerham on FOOD for FUEL

~ Jenni at 100 Cups of Coffee ~ 2 Comments

As I entered the month of October knowing so much of the focus would be on food and nutrition…I felt getting a few other perspectives would be a good idea!   Over the next week or so I will have a few of my clients share their experiences of eating clean and what their journey has been like as they change their nutrition.

The first blog is actually from my hubby.   He has a “gift” for getting things on one page.  Last night he told me he was going to write a few of his thoughts down on one page concerning food.  Once they were on paper I realized they were share worthy!  Chris formerly was a “meatatarian”.  His two food groups were meat and potatoes.  He actually used to tell others that “vegetables stunt your growth”.  Bojangles was a bi-weekly occurrence and I believe he won the “pounder challenge” at Fudruckers a few years back.   So the fact that he now is on a totally different “page” when it comes to food and nutrition is quite a shock to myself and those who know him!  Having said this, he is quite passionate about this “food thing” and has great information to share.  I hope you enjoy his…

Fueling the Machine:  A Guide to Wise Eating
FACT…
We are what we eat.
So if we eat non-nutrient rich, crappy food, we will feel poor and crappy.  We will lack the energy, and in turn the motivation to exercise, and generally feel lethargic.  But if we fuel our body like the intricately designed machines they are, they will perform for us like we have never seen before.
The FDA does NOT have your best interest in mind.
It’s not the FDA’s job to make sure that everything that hits the shelves is healthy and good for you.  It’s their job to make sure that everything that hits the shelves won’t kill you THE DAY YOU EAT IT.  Therefore, don’t assume that just because it made it to the supermarket shelves that it is good for human consumption.  We must become savvy food shoppers. 
We have OVERVALUED convenience and value.
In our fast paced world, we avoid being inconvenienced like its the plague and we been romanced by the idea that, “there’s nothing like a bargain.”  We can often find ourselves thinking, “Well I know it’s not good for me, but it was sooooo convenient,” or “I know this is artery clogging, but it was so cheap I had to get it.”  Begin to develop an appreciation for good, wholesome, nutrient-rich food that you would commit to going out of your way or paying a little bit more for food that is good for you.  YOU’RE WORTH IT.
We have become slaves to our taste buds.
Most of us know that what we eat is not good for us.  But, instead of listening to the wisdom of professionals, or our own common sense, we instead do whatever our taste buds desire.  As soon as we walk into a restaurant and smell that deep fried fill-in-the-blank, our taste buds begin clamoring for it and we appease them by giving them whatever they want.  Take control…form an uprising…demand your rights…tell them who’s boss.  Discipline yourself to surround yourself with healthy options and make up your mind about what you will eat BEFORE entering the restaurant and are tempted to be enslaved by your taste buds.
Start with these simple, but intentional changes
Get down with the BROWN.
The research is very clear that the processed white food items (pastas, white breads, white rice) that we fill our plates with, should not be part of a healthy diet.  Instead, replace those items with WHOLE GRAIN items: whole wheat breads, whole wheat pastas, and brown rice.  If it doesn’t include the word “whole” then don’t get it.  “Multigrain” is a ploy…don’t be fooled…this just means that it is a variety of processed grains but not the WHOLE GRAIN (bran, germ, and endosperm).  The whole grain has all the vitamins and nutrients that we are intended to get from this food source AND a significantly increased amount of fiber, which is essential for good colon health.
Aggressively insert vegetables into your diet.
Without intentional effort, most or our meals would consist almost entirely of meat, cheese, and a starch (rice, potatoes or bread).  In our culture, we generally have to go out of our way to get vegetables on to our plates.  We don’t need nearly as much meat as the common American fare would dictate and indeed, the negative consequences of our meat, egg, cheese, and dairy addiction are well founded.  Try to limit your meat intake to once a day, at most.  Replace it with beans, nuts, and more veggies (even spinach is 51% protein).
Remove the EMPTY calories from your diet.
Sodas, chips, white bagels, donuts, cookies, etc…
These items have NO nutritional value and literally damage your body’s internal organs.  Commit to filling your body with NUTRIENT-RICH food.  

Chris Cockerham