Wednesday, January 27, 2016

Hoff's Cabbage Soup (Instant Pot)

Hoff's Cabbage Soup (Instant Pot)
Yields: 10 cups
meat-free, dairy-free, egg-free, gluten-free

Ingredients:
  • 1/2 Cabbage (chopped)
  • 1 small Sweet Onion (chopped)
  • 4 cups Veggie Broth
  • 1 15oz. can Tomato Sauce
  • 1 15oz. can diced Potatoes (rinsed & drained)
  • 1 15oz. can White Beans (rinsed & drained)
  • 1 cup frozen Carrots
  • 1 tbsp. Vegan Worcestershire Sauce
  • 1 tsp. minced Garlic
  • 1 tsp. Oregano
  • 1 tsp. Cumin
  • 1 tsp. Smoked Paprika
  • 1 tsp. Onion Powder
  • Season with Sea Salt & Pepper

Directions:
  1. Sautée Onions on the Sautée setting in the IP while chopping the Cabbage
  2. Turn IP off to shut off Sautée setting
  3. Add remaining ingredients & stir to combine
  4. Close & lock lid
  5. Set pressure valve to close
  6. Set Manual setting at High Pressure for 3 minutes
  7. Quick release steam
  8. Stir & serve

Hoff Thoughts: This soup can also be made on the stove in a large pot over medium-high heat - bring to a boil and the simmer for about 20 minutes or until Cabbage is cooked.


Wednesday, January 13, 2016

I Am Beating MS Facebook!


https://www.facebook.com/iambeatingms/


https://www.facebook.com/iambeatingms/Good morning MS Peeps!

The I Am Beating MS Facebook page has officially launched!

This is a public page that will show up in your news feed for all to see.  I will be posting the weekly, Wednesday posts as well as some inspirational stuff, articles, videos, etc. - anything that I think can help you on your Beating MS journey.

This is a community page, so I hope you guys interact with each other and me.  We're all in the same boat and here to help one another, so let's get talking!

Now, if going public isn't your thing, I also run a secret support group, Beating MS! on Facebook as well.  So secret, you can't even search for it.  Only members can see the group, who's in it, and what members post.  Its purpose is to inspire & give support!  The founding principle of the group is beating MS through diet (same as I Am Beating MS) - specifically a whole-food, plant-based, oil-free diet as well as providing daily inspiration. Some of us are doing the diet alone, some are doing it with MS medications, some of us are new and just learning, some of us are still figuring out what works best, but all of us are open minded to the concept & being supportive.

If you would like to be a part of Beating MS! send your email address to Kim@healthyhoff.com (I promise not to sell it or even save it.)  Because the group is secret, I will have to invite you to join via email.

Hope to see & chat with you guys soon!

Beating MS!



Wednesday, January 6, 2016

Essential Fatty Acids



Thanks to the media, supplement companies and I'm sure well-meaning doctors you know that the body, the brain, etc. require essential fatty acids.  This is true.  What's not true is that you need to consume supplements, oils or fish in order to get these essential fatty acids or at least in the quantities beneficial for the body. 

Only two fatty acids are known to be essential for humans: alpha-linolenic acid (omega-3) and linoleic acid (omega-6).  They are considered essential, because our body cannot create them, we must ingest them.  However, fish, oil or supplements (DHA/EPA) are not the answer.  Instead, to receive optimal benefits, it is best to consume essential fatty acids via whole, plant-based foods.

But what purpose does omega-3 serve?

Omega-3's:

  • Protect against heart attacks, stroke & dementia 
  • Are highly anti-inflammatory, key to avoiding chronic illness
  • Help prevent cancer cell growth 
  • Limit the severity of arthritis & depression 
  • Help the body assimilate insulin 
  • Absolutely necessary for brain and retinal development in a growing fetus

All that sounds pretty good to me, so now where to get these precious omega-3.  Cut out the middle-fish and go directly to the source.  That’s right, fish don’t make omega-3 either; they accumulate them from the plants they consume - seaweed.  You do the same…

These foods have 1000 mg of Omega-3 or higher per 200 calorie serving:

  • Basil (fresh) 
  • Beans 
  • Brussels Sprouts 
  • Cauliflower 
  • Chia Seeds 
  • Ground Flax Seed 
  • Hemp Seeds
  • Kiwis 
  • Leafy Greens 
  • Seaweed
  • Sesame Seeds
  • Spinach
  • Walnuts
  • Zucchini

So, what's the deal with omega-6?

Equally as essential as omega-3's and not created by the body either are omega-6 fatty acids. “The human body needs them for many functions, from building healthy cells to maintaining brain and nerve function.  Our bodies can’t produce them.  The only source is food.”  However, we get plenty of those through polyunsaturated fats, which are rampant in our daily diet.  In fact, we get too much. Ideally, we want a ratio of 2 to 1 omega-6 to omega-3.  But the SAD Diet (Standard American Diet) yields more like 20 to 1 due to all the oils, animal fats, processed and convenience foods.  With this imbalance comes inflammation, which is the gateway to chronic illness.  Luckily, those who stick to a whole-food, plant-based diet, with minimum processed foods, have a much better omega-6 to omega-3 ratio.


So, don't get caught up in the EFA hype - a whole-food, plant-based and oil-free diet has you covered.

Beating MS!




Sources:

Main Street Vegan by Victoria Moran
http://nutritiondata.self.com/foods-000140000000000000000-2.html?
http://www.webmd.com/diet/healthy-kitchen-11/omega-fatty-acids