Pancakes for the Plant Based (Or anyone, really!)

In my world, pancakes are appropriate fare for any meal including dessert. The downside is that most pancakes are loaded with oil and sugar, but low on nutritional value, fiber, and protein. Most pancakes zap my energy and leave me hungry an hour later in spite of their high caloric content. I created this recipe through trial and error (read: this recipe was birthed through many  failures).

These pancakes are fruit sweetened. If you keep blended dates in the fridge this comes together pretty quickly, and makes a breakfast that will sustain your energy and keep you satiated until your next meal.

I’ve got a recipe down, now for the perfectly shaped circles.


Everyone who’s tried these pancakes has loved them. My favorite response was,”Wow, these are even better than real pancakes!”.  I should mention that these are actually real pancakes; they’re ust the new and improved version! In my recipe, a tablespoon of ground flaxseeds replaces an egg adding fiber and eliminating cholesterol. Blended dates replace sugar adding iron and fiber. Almond flour replaces half of the regular flour, adding fiber, protein, and eliminating the dreaded post white flour energy slump! Alright, let’s get to cooking.



3/4c. flour
3/4c. almond flour
3.5 tsp. baking powder
3/4 tsp. salt
1tsp. cinnamon

2c. Milk of your choice
1 tbs. Ground flaxseeds (Keep a pre ground  bag in the freezer for pancakes and baking.)
3 tbs. Blended dates* (you may instead use date sugar or agave nectar).
1 tsp. Vanilla
1-2tbs of butter or oil for the pan
Mix the dry ingredients in one bowl, the wet ingredients in another. Pour the wet ingredients into the dry and stir until just mixed.

Grease a non stick pan and turn the flame to medium heat.

Pour 1/3c batter per pancake. Flip when the top begins to bubble to cook the other side.

Serve with your favorite toppings.
*For those unfamiliar with blended dates, they’re a simple five minute process. Take a cup of pitted deglet noir dates and pour into your blender. Cover with water and blend away until a thick syrupy consistency is achieved (this takes several minutes). Put into a jar and keep in the fridge  for all of your sweetening and baking needs. It keeps about one week.

DIY, Homemade, Skincare, Simple, Natural, Fun, Uncategorized

DIY Bath and Beauty: Hand and Body Wash

If you have super sensitive skin, do it yourself (DIY) products can be a life saver. I started out making soaps, and I now have an array of products I like to make at home. Today’s project was hand and body wash.

For this project you will need the following:
* 8oz. foam pump bottle
* 2-4 tbs. Castille Soap (Dr. Bronner’s Unscented Baby is the gold standard in terms of purity and concentration.)
* 6-7 oz. Distilled Water
* 15-24 drops Essential Oils of your choice

Let’s review the ingredients. Each of them may be used for other diy projects so they’re great to have around. I’ve labeled this hand and body wash, but I’ve used this recipe on my face in a pinch with no negative reaction.

You may reuse a foam bottle you’ve already got, or purchase as many as you like on Amazon or Bed, Bath, and Beyond. In my experience, these bottles last long; so know you should get many uses here.

This slideshow requires JavaScript.


Dr. Bronner’s Liquid Castille Soap is the centerpiece. It can be found at many drug and health food stores, Target, and countless online stores. I often get mine at Costco, where I get two bottles for about $15.00. Generally speaking, the soap runs around $11.00 for 16oz., but understand this is highly concentrated.

This castille soap is is equal to at least eight bottles of conventional body wash (there are people who dilute it more than I, but I need bubbles in my life). An added benefit, castille soap is pure, cleans much more effectively, and is much better suited to delicate complexions.
Distilled water is available at every drug store and supermarket! You may have wondered if you can substitute tap water, definitely not. A recipe prepared with tap water will go bad quickly, becoming smelly and laden with bacteria. Unless you use distilled water, your product will not keep.

Essential oils will provide the aromatherapy scent and skin treatment in your wash. For the hand soap, I used a pre-made blend that contains cinnamon, clove, eucalyptus, rosemary, and citrus. For the body wash, I used my own blend of peppermint and cedarwood (the juniper version). As always, please do your research and purchase from a reputable company.

Take your clean empty foam pump bottle and fill the bottom with 2-4 tablespoons of castille soap (many recipes use less, but I find them to be too diluted).

Next, add your oils. Depending on the oils and desired intensity I’d recommend 15-24 drops. This is a less than 1% to 1% dilution, which is good for sensitive skin. At this point you’ll want to swirl the bottle, ensuring the oils are blended with the soap.

Pour the distilled water to fill the bottle just enough that insertion of the pump won’t cause an overflow. Screw on  lid firmly. Invert the bottle a few times to mix everything thoroughly.


You’re homemade hand and body wash is now ready  for use, and may be recreated with the essential oils of your choice many times with the ingredients you now have on hand. You may also want to place a label on your wash and give it as a gift. Enjoy!


Dangerous Illusions: The Dark Side of Denial

” What doesn’t kill you makes you stronger.” is nothing more than a trite saying. Often what doesn’t kill someone weakens them tremendously, and results in the development of various issues and complexes. A person may be breathing, but feel completely dead inside. One who has been through certain things may be hardened or have an air of  toughness; oftentimes this is only a  false armor.

Telling a friend,”Keep your chin up.” when they are broken inside minimizes their struggle, and encourages them to live dishonestly under a false shell of pride. How can a person become strong again without recognition of their weakness or fragility, support, and a game plan to improve their circumstance? How can they heal if they don’t acknowledge they’re broken?

Along the lines of the foolish cliches I’ve mentioned, lies  the gag-worthy phrase about god giving battles to his toughest soldiers. Sometimes, children, extremely sensitive people, the feeble minded, and even animals face terrible undeserved battles. This world is in a constant tug of war between good and evil. The implication that god sanctioned any negative experience in a person’s life is beyond insensitive, it’s ignorant (and for the record, isn’t biblically correct).

The forces of good and evil are existent in humanity. Evident on each airing of the evening news is the fact that there are bad people who harm the innocent. There are times when these bad people use their free will to commit terrible acts. If one feels the need to put a religious spin on things, they may recognize such evil actions to be of the devil rather than telling someone their traumatic experience was divinely inspired, and therefore deserved.

Answering someone’s pain with flippant, false, and empty statements is akin to placing  a band-aid over a stab wound.  Often this method awakens great shame in people who are suffering, implies that even the most dire situation is somehow meant to be, fosters denial or minimization of feelings that need to be handled, and encourages people to feign  strength at a time when the humilty to seek help is of great importance.

I understand this first hand. For years, I jokingly referred to myself as a “barely functioning human”; I can now say that it was never funny. Living with PTSI for twenty years has been exhausting, stressful, and at times embarrassing. I’m not a soldier, it didn’t happen for a reason, and the more I tried to function as someone without these symptoms the worse my symptoms became. PTSI isn’t an illness it’ s more an injury to one’s emotional well being related to an event or series of events.  I think of PTSI as the symptoms of a bad bruise to the heart that time on its own, can’t heal. PTSI doesn’t diminish my personal strengths, worth, or intelligence. I have made positive decisions, followed intuition, and engaged in self care throughout. PTSI does at times ,however, make functioning difficult.   I lost many years living in denial, only to discover adulthood would erase nothing. This was all because of shame.

I’m not sure PTSI ever goes away completely, but I do know there is help. You do not need to use psychoactive drugs, engage in sympathy seeking behavior, or to live in a victim’s mindset in order to take advantage of the support and guidance available.


Pain exists to tell us when something is wrong. Ignoring it, numbing it with drugs (legal or illegal), or putting up a front to appear strong or happy only increases  shame  and intensifies symptoms. I am living proof that breaking down and acknowledging pain is an essential step in personal renewal. I encourage anyone experiencing symptoms of PTSI or any ongoing emotional pain to forego the path of denial,and seek support in order to live their fullest life.


In Defense of Dirty Hands

I suppose it’s oftentimes true  that opposites attract. I have always been artistic, without an academic bone in my body, whereas my husband spent the entirety of his schooling as an advanced placement student. When we met he was  student in an engineering program. After two semesters of boredom and misery he said to me,”I don’t want to sit behind a desk; I hate school. I enjoy working with my hands, fixing things.”


In truth, it initially did seem strange that my significant other who could become anything, would want a  dirty job! With my support, he followed through on  changing his route and attended trade school. I have been proud of my husband. He’s  takes great pride in his work. A natural teacher, he eagerly  helps other technicians troubleshoot, and is known to be an honest and accommodating salesman.
Recently, an aquaintence told me what an awful shame it was that my husband had wasted his brain becoming a mechanic.  It was stunning that someone would say something so rude.


I was insulted not only for my husband, but for  all of those men who build and repair the cars, roads, and buildings we depend on. I wondered  how a person who excels at fixing things doing just that  for a living, could be perceived as wasteful. I thought of my grandfather, my uncle, and my father-in- law.

My grandfather had a passion and talent for construction and woodwork ; those skills combined with his winning personality resulted in him  owning one of the most successful contracting companies in my home state.  My uncle recently became the top salesperson in the US for the company where he once worked as a mechanic. My father in law  made a great living as a FedEx worker and supervisor.   I also have countless additional family members who hold various positions in the construction field. All of them are proficient, and provide well for their families.Those are the people I think of, when I hear the term “blue collar”. Growing up, I  never equated this type of work with stupidity, and naively didn’t realize some others did.



Given some of the elitist attitudes in today’s society, I  would be curious of the results if those who question the intelligence of blue collar workers attempted to do their “easy” jobs. What would happen if those who looked down their nose at mechanics had to fix their air conditioning when it died on a 100 degree day? Would it prove a simple feat for such a person to build their own home up to code, or repair their own plumbing if their house flooded?


It seems a natural response, being thankful there are people who help keep our houses warm , and our cars running. It’s disheartening that anyone who takes advantage of the opportunity to apply their effort, interests, and talents to learn  and improve upon a skill, would find themselves looked down upon. Has anyone  stopped to realize the shelter,  transportation , and climate control we often  take for granted was built and serviced by blue collar workers?  It’s my hope readers will ponder that, and learn to respect the contribution of these strong and hard working men.

As for me, I’m thankful my father, who has his Ph.D., didn’t take an attitude of delusional superiority when he fell in love with the hairstylist who would later become my mother.  Together, my parents raised me to introduce myself and show respect to anyone providing a service in our home. As Americans, I propose we embrace this faded ideal, and respect those who add value to our society, even if they get their hands dirty doing so.

No added sugar, fruit sweeted eating,, Plant-based, vegetarian, meatless, vegetarian advice, vegan., Semi-vegetarian, Flexitarian, heart health, Uncategorized

The Sweet Life (With Less Sugar)

There’s no getting around it, sweet things taste good. While greasy doughnuts and multi colored candies have never appealed to me, there was a time when I couldn’t be left alone with a chick flick and a pint of sorbet.

This changed about three years ago when I read a piece on American’s excessive sugar consumption. As a natural foods enthusiast who avoided the standard American Diet like the plague, I assumed I was doing much better than most. It was true I wasn’t  eating hydrogenated oils, and synthetic colors, or flavors, but I was still consuming double the recommended amount of sugar on a near daily basis. On a day when I would indulge in my half pint of sorbet the figures were much worse. This was without drinking sugary things or eating candy!

Within one month of my new found sugar awareness, my always easily inflamed and broken out complexion had cleared in a way that amazed me.  I also no longer needed to take 12-15 ibuprofen per month for cramps and headaches. I knew sugar was inflammatory, but I never realized how much so until I minimized my consumption. An added benefit of my great sugar reduction was feeling my energy level skyrocket.

I know cutting sugar sounds near impossible, perhaps even punitive, but becoming aware of my sugar intake and avoiding added sugar has been one of the best things I have done for myself, which is why I’ve chosen to share the experience. Let me show you the way I went about this journey.
A few starting points:
* It is important to note there is no timeline. This can be done at one’s desired speed. The point of this is lasting and positive change.

*According to the World Health Organization the average adult female should consume no more than 25 grams (six teaspoons) of sugar per day. Did you enjoy a glass of apple  juice with breakfast? Congratulations, you’ve just taken in 24 grams of sugar (and done so without fiber to slow absorption).
*When I began, I set out to consume less than 25 grams of sugar or less each day.  That was helpful because I never denied myself when I craved a bit of sweetness. I encourage readers to follow that same guideline rather than attempt a path of complete abstinence, which will result in cravings and is unlikely  to result in lasting change.
* Cutting down on sugar may be more of a challenge if your diet is highly processed. It is still completely doable if you’re willing to read some labels and switch a few packaged foods out for the real thing. When checking labels know that manufacturers often use alternative names for sugar: fructose, glucose, sucrose, dextrose, corn syrup, high-fructose corn syrup, raw sugar, rice syrup, corn sweetener, fruit juice concentrate, brown sugar, cane juice, cane sugar, crystalline fructose,or beet sugar.

Below are the steps I have taken to rid my body  excess sugar and the negative effects it was having on my personal well being.

The initial step is taking note of how much sugar you are consuming. Do this by printing one of the simple online charts that list the naturally occurring sugar content of all fruits, vegetables, and grains. For any canned or packaged food, reading labels is imperative.  When following a whole foods diet with little processed food, there are few sneaky sugars. The same cannot be said for prepared or processed foods. Sugar is added to  cereals, bars, and even savory soups, and crackers.


When grocery shopping, it’s best to buy ingredients. Shop the perimeter of the market for as many items as possible. Your cart should be filled with a variety of vegetables, grains, seasonings, and fruits. Processes snacks should be kept to a bare minimum.

I’m aware some  remove fruit from their diet when avoiding sugar; not only is this  likely to cause intense cravings and loss of micronutrients, it’s also unnecessary. We will be using fruit to satisfy those sugar cravings. In addition to nutrients,fruit contains fiber which causes its natural sugars to be released into the bloodstream slowly. Speaking of sweetness…


I used to be one of those folks who’d cringe at the sight of dates. I had never eaten one, but to me  they didn’t look very appetizing. These days, I keep a Costco-sized container of deglet noor dates in the fridge. I also make date paste  to sweeten any recipe   ( it tastes way better than it sounds).
Why dates? They’re a natural whole foods sweetener. Dates should be used conservatively given their high sugar content, but they are the best bet if you’re making  dessert or smoothie that needs extra sweetness. In addition, dates are full of fiber and minerals and won’t cause the dreaded sugar crash.

Make Smart Choices with Prepared Food. Boxed Cereals should be avoided. I say this  because A. Does anyone actually feel satiated eating this as a meal? B. Boxed cereal with no added sugar usually tastes like cardboard. If you must have cereal, I recommend plain oatmeal with fruit. Remember the banana you slice into your oatmeal contains  about 18 grams of sugar. Do yourself a favor and trade a heavily sweetened  breakfast for a better option.


For lunch many of us enjoy sandwiches. Have you read your bread, though? If ever you have  made your own, you are aware that bread is supposed to contain flour, water, salt, and yeast. Most breads you see the market contain added sugars (and hydrogenated oils, Datem, and calcium proprionate). Stick with Goldminer and La Brea, which can be found in the bakery section of most markets. Their sourdough has no added sugars.  Of course, there is always the option to make your own bread. The aforementioned brands taste significantly better than most sandwich breads. The only caveat is they don’t  keep as long. Unless eaten quicky, they will need to be frozen, or toasted. How about what your putting onto and into your sandwiches and meals?

Most bottled dressings and marinades are loaded with sugar and other synthetic chemicals. I strongly encourage everyone to make their own. There are countless quick and simple recipes (Hello, oil and vinegar with seasonings)!  While it is simple to prepare our own dressings and marinades, few of us prepare our own ketchup (although there are easy recipes at the click of a mouse!). Personally, I buy ketchup without high fructose corn syrup, but it remains fairly sugary. Be aware of how much ketchup and other sweetened condiments  you’re consuming. The liquid sugar trap doesn’t end there.

Would you believe half of our sugar intake comes from sugar-laden drinks? Soda, fruit juice, and fruit drinks. Water should always be our default drink. If that seems boring to you, try adding a few lemon slices or experimenting with carbonated flavored waters. This helps, particularly if you are a soda drinker.

Snack foods almost always contain added sugar. Here are a few of my favorite no sugar added choices:
*Vegetables with a homemade dressing of olive oil, lemon juice, salt, pepper and garlic
* Edamame (soybeans)
*Avocado with salt and lime
*Blue Diamond Almond Nut Thins
* Sourdough Pretzels with hummus
* Popcorn
*Avocado Toast….and more!
I know what you’re thinking: What About Dessert? When I opened my eyes to the dangers of excess sugar consumption I admittedly  had a moment of, “I don’t  need to eat dessert again.” Who was I kidding? I’m sure there are people who live happily in the perpetual abscence of dessert, I’m just not one of them! Plus, I believe in alternatives not denial. At times, you are going to crave sweets. This craving need not find you stuffing yourself with Thin Mint Cookies. Here are a few favorite dessert ideas:
*Date Sweetened Smoothies
*Apple Slices and Peanut Butter
*Mashed Sweet Potato with butter, stevia extract , and cinnamon
*Unsweetened applesauce with cinnamon
* Fruit and/or stevia extract  sweetened cakes, pies, and cookies. (Occasionally, I post such desserts.)
*Hail Merry Tarts
*Homemade banana ice cream

Armed with this information,and a few recipes, you’re ready to visit the market. The above guide should help you lessen your sugar intake significantly. As I along with  many others have discovered, when excess sugar is removed from our diets along with it goes our heightened chances of developing Type II diabetes, stubborn extra weight, sluggish immunity, inflammation, acne, other inflammatory skin issues, and low energy. Those are all things we can certainly stand to lose on our trek to wellness.


Source: http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/


Disclaimer: I am not a medical professional. My writing is based on my personal research and experiences.


Names, Personal Evolution, Changing My Name, Uncategorized

A Rose By Any Other Name

Our names are often the first thing we share with others.  We all have various images that come to mind at the mention of  certain names. These images may be of a person we know with that name, or a picture our mind generates seemingly at random.

I have always been interested in the naming process.  I’d  even tried to name my little sister, but my parents weren’t having it. As a child, I asked my mom why so many people we knew named their male  children after people in the same house; “It’s tradition.” she’d say. Until my mom assured me I could name any future children as I pleased, I assumed I’d have to marry a man with a name I liked in the event we decided to have children and one was a boy.  What a relief!

It was during sixth grade when finally, I was given a naming opportunity.  My sole positive memory of my time in Catholic School was the privilege of choosing my very own  confirmation  name. In an effort to pick the perfect name, I spent months   with my nose buried in the baby naming book my mom had purchased for me. The process wasn’t as easy as I’d hoped, and I was disheartened to find my options were  limited to choosing either a saint’s name, or a name derived from that of a saint.

I didn’t know many saints, and kept picking fancy french names. My pious sixth grade teacher was not amused. She wanted me to pick something basic. There was no way that was happening. I eventually settled on something saint derived but, at the time, unique.

As is the case with most people, I was generally accepting of my birth name. It wasn’t particularly beautiful, but it was by no means awful either. It was overly  common though, and each time I met someone who shared my birth name they were very much a tomboy. The name fit them better than I.  This  bothered me. Worst of all, many people called me an awful sounding  shortened version of my birth name,which I hated!   I did have my  childhood nickname, which I preferred over the ugly built- in nickname that had come with my birth name; however, only a few people called me by this.

In my early twenties, I began to feel the persistent urge to change my name.  At that time, a legal name change was a highly tedious and expensive process, so I held off.  Nearly a decade later, I finally I decided to take the leap.  I had no idea what name I’d choose, but the options were plentiful.  To me, the possibilities alone were a source of excitement.

I knew  I wanted something feminine and nature derived. Choosing my middle name was quite simple. In contrast to the simplicity of choosing a middle name, settling on my new first name took several months.  I had it narrowed down to about five choices when I surprised myself by choosing an exotic version of my birth name. It would be an easy transition for everyone, and it just felt fitting and comfortable.

In the state where we live, I wasn’t required to go before a judge. The process basically consisted of filling out paperwork, sending it to the courthouse, waiting several weeks for the paperwork to return to me with court stamped approval, and going to the DMV for my new license. The entire process cost $380, and a fair amount of patience. It was tedious, but absolutely worth it.

You may be wondering  what happened aferward; I’ll start with the negatives: my parents were mildly upset with me for a while, my sister made fun of the odd spelling of my new name, and a few people still  occasionally call me the dreadful shortened version of my old name ( I suppose I need to ask them to stop doing that).  That about sums up the negatives!

Almost everyone in my life made a seamless transition into calling me by my new name, even my 85 year-old grandmother. Alot of people who know me have told me the new name suits me better; I  have felt that as well. The unexpected perks of my name change have been the frequent  compliments I receive, and the always comedic question, “Are your parents hippies?”.  More important than any of the aforementioned, was the sense of relief I felt when my new name was approved. I remember saying,” I finally got my pretty name!” (and then awkwardly remembering I was home alone, realizing that I’d never be cool, and embracing this fact as I twirled around the dining room, documents in hand).

I’m sure there are people who find my decision to change my name dramatic and self-indulgent, and that’s alright; they’re free to keep the name their parents gave them. For me, when my name is called it feels natural and reflective of my personal  evolution. It’s who I’ve always been except a bit better, like the rosebud that finally began to blossom into it’s full glory after a long winter.

Have you changed your name? Has anyone you know done so? Would you consider changing your name? If so, which name would you choose?