Have you even been arrived at your destination and upon arrival realized you can't remember the drive? You can literally get so engrossed in your repetitive thoughts that you aren't fully aware of what is happening right in front of you. You can simply go into auto-pilot mode and mentally check out. This isn't isolated to your daily work commute. We tend to check-out during many of our daily activities, especially during meal time! Being present when you are eating offers many benefits. Let's break them down:

1. More Enjoyment
   You can enjoy your food more when you are present and paying attention. The pleasure associated with eating is right up there with loving and sleeping. Don't deprive yourself of that natural pleasure! Next time you are eating a meal, close that laptop and enjoy every single taste bud stimulation available to you! 
   
   
2. Improved Nutrient Absorption
   When you aren't paying attention, you are more likely to just barely chew up your food, swallowing chunks of unchewed morsels. Remember that chewing is actually part of the digestion process. Your saliva contains some digestive enzymes, even if it isn't as much as your stomach and intestines produce. Another thing to consider though is that the chewing crushes the cell walls. So what, you ask? Well, many of the beneficial compounds of plants aren't realized unless you crush the cell wall.  For example, the super strong anti-cancer fighting  properties of cruciferous vegetables are only activated when the cell wall is crushed. That's right! Those isothiocyanates (ITCs)  aren't released until the cell wall is crushed. Additionally, crushing the cell walls of cells in onion and garlic results in anti-cancer benefits! Lastly, the more you break down your food and chew it up, the more breakdown can occur inside the stomach, allowing for maximum nutrient absorption in the small intestine. If you are eating those healthy veggies, you may as well chew them up well to maximize their effectiveness!
   
   
3. Avoid Overeating
   Lastly, being present during your meal helps you actually notice when you are satiated. When you are mentally checked-in, you tend to eat slower, which allows you to better receive those signals of satiation. If you are looking at your facebook feed, watching television AND eating dinner, it is much more likely you will eat so fast and fail to notice that your body has reached satiation. There are several factors associated with feeling satiated (calories, nutrient density, and food addiction to name a few).  Staying present and taking your time offers an environment which allows your stomach and your mind to communicate effectively when you have met your intake needs to alleviate hunger.  This means you will be less likely to eat more than your body requires.

So hopefully I've sold you on the concept of a mindful meal. It would also be my hope that your implementation of mindfulness can expand to other facets of your life. While it can improve your mealtime, that isn't where the benefits end. If you can be more mindful and present in the following situations, it is likely you would also benefit:

• working
• dating
• interacting with kids, friends, and basically all humans
• bathing 
• relaxing
• driving
• cleaning
• okay - I'll stop here because basically mindfulness can improve EVERY aspect of your life. 

Remember, this moment matters. Even if you are not doing anything that is super exciting or fun right now,  hopefully you can accept the moment, and maybe even enjoy it. Be here now.

Sincerely,
Monica
​

This recipe is nothing fancy, yet it is worth bragging about? What is there to brag about? Here are the list of bragging rights:

• it's delicious
• it's easy
• it's affordable
• it dirties minimal dishes
• it's versatile 
• it's nutritious 
• no expensive equipment required (whisk and bowl)
  
  

I am a big believer that if I am going to prepare a sauce, I need to be able to use it multiple ways. Almost every salad dressing that I make is versatile enough that it can be enjoyed in a wrap, as a dip, on top of cooked vegetables, drizzled on a baked potato, I think you get the picture. Tahini is one of my favorite ingredients because it is nutritious, affordable and easy to whisk by hand without using a blender or food processor.

What goes in it?

1/2 cup tahini
1/4 cup balsamic vinegar
3/4 cup water
1/4 tsp garlic powder or 1/2 clove finely minced
1 TBSP liquid aminos (soy or coconut), soy sauce, tamari, or nama shoyu

Blend or whisk - add any other spices that you enjoy. I personally put pepper in just about everything. You may like citrus juice, coriander, mustard or anything. Don't be scared to experiment. If you want it thicker use less liquid. Should store for five days in an air tight container.

1. NUTRITIOUS FOOD
   Fuel yourself with food in its natural state, unprocessed, and a wide variety. Plant food that is rich in fiber, antioxidants, vitamins and minerals helps your body do the job it was intended to do - to heal and prevent disease. Food that was designed by companies to have a long shelf life, create addicts (lifelong customers), and maximize profit are NOT designed to help your body do its job. Sure, they may provide calories which give us energy, but most processed foods have excess calories and are deficient in nutrients. Keep it simple - a variety of colors, raw and cooked, fruits, vegetables, legumes, seeds, and nuts!
   
   
2. STRESS MANAGEMENT
   Chronic stress can make you sick. Stress is our bodies natural response to change or triggers in environment. Stress triggers our sympathetic nervous system "fight or flight" response, to protect us from perceived dangers. Let's face it, most of us are not in danger most of the time, but live perpetually in "fight or flight" mode based upon our thoughts and worries. It is imperative that you find ways to activate your parasympathetic nervous system "rest and digest" response. Meditation, yoga and breathing exercises are a great way to undo the physiological damage from chronic stress. I tell clients every day that if you are eating healthy and exercising, but chronically stressed out, your immune system is compromised leaving you prone to disease.  Come to one of our donation based weekly meditation classes if you are new to this!
   
   
3. QUALITY SLEEP
   Never underestimate the power of a good nights sleep. Sleep deprivation can affect your health and happiness on a deep level. Much cellular repair that our bodies require take place during sleep, as energy can be allocated to other functions when we aren't walking around, talking, and doing our waking tasks.  Inadequate sleep is associated with accelerated aging of the brain, impaired cognitive function, elevated cholesterol, increased blood cholesterol levels, and obesity according to studies. So, don't feel guilty about sleeping - consider it a gift to yourself contributing your overall health. And when you are healthier that benefits all your loved ones as well!
   
   
4. LOVE & FRIENDSHIPS
   Us human beings are social creatures, even if you don't consider yourself to be social. Meaning we get feelings of pleasure including a dopamine response in our brain's pleasure center when we have satisfying interactions with others. You don't have to have a million friends, maybe you even enjoy interactions with companion animals, such as cats and dogs.  "We are creatures of community. Those individuals, societies, and cultures who learned to take care of each other, to love each other, and to nurture relationships with each other during the past several hundred thousand years were more likely to survive than those who did not. Those people who did not learn to take care of each other often did not make it." -Dean Ornish
   
   
5. PHYSICAL ACTIVITY & SUNSHINE
   Physical activity is vital to keep your body operating at its best! There are all sorts of physiological functions that occur when you exercise including cancer prevention! Not only does exercise help you maintain a healthy body, but it also provides a pleasure endorphin response in the brain, helping ward off depression.  Better yet, physical activity combined with some sunshine can make you feel high on life! Our skin converts sun exposure (specifically UVB rays) to Vitamin D (actually a hormone), which is proven to prevent all sorts of  chronic diseases. During the summer months get outside a few minutes every day and let your skin do its magic job of taking in some rays and making them do their job!
   
   Back to exercise now: physical activity is NOT optional, but if you don't like going to the gym that is A-OKAY! You can do anything that you enjoy. If you have been very sedentary and are just starting to get up and moving, it may feel uncomfortable in the beginning. You may wonder how anyone could ever enjoy it! I promise that once your muscles, lungs and heart get stronger you will then wonder why you waited so long to start. If you aren't sure how to begin, just put on some of your favorite music, get up off the sofa and start dancing! Sound silly to you? I think staying sedentary is much sillier, so lets get that body moving!

As I mentioned above, there is a synergistic relationship to all of these five behaviors. If you start eating healthy and hydrating, managing stress, sleeping well, exercising AND spending some time with friends you will feel like a superstar! I think you should get started right NOW!

~ Monica

WHEN:   Mondays, 5:30 - 7:30pm,    Feb 29, March 7, 14, 21, & 28
WHERE:   PuraVegan Cafe!
WHO:     Taught by Monica
$ 195 for all five sessions   (includes meal, handouts, recipes, discussion & new friends!!! )

Discover which foods are optimal for weight management, learn about various health topics including blood pressure and digestion, and get empowered with the practical cooking skills needed to help you on your journey to better health. In our classes, attendees do all of this while enjoying a cooking demonstration and tasting delicious, healthful dishes in a supportive group setting.
Featured Class Topics

• Power of Your Plate
• Let’s Go!
• Getting in Gear
• Breaking the Food Seduction
• Keys for Natural Appetite Control

Praise for the Program
“I enjoyed tasting healthy foods I would never have cooked! I hope to lower my cholesterol, blood sugars, and weight by eating more fruits, vegetables, grains, and legumes!”
—Bonnie W., Kennewick Community Education, Kennewick, Wash.

“The instructor’s enthusiasm and knowledge made the class one of the best classes I've sat in. The food was delicious! I know the changes I've made will be permanent. I've lost weight, gained energy, and feel the best I've felt in years!”
—Leah M., Southlake Library, Southlake, Texas

“This class is helping me change my life. And I am so very grateful for being able to take it. Thank you for making that needed change possible. I will worry a lot less about my diabetes and expect the weight to drop.”
—Barbara B., Dayspring Enrichment Center, Wasilla, Ark.

In 2011, PCRM delivered our lifesaving message through 1,300 classes, to more than 9,000 people, in more than 150 cities.

written by Monica Stoutenborough, PuraVegan Owner
Ten years ago I never would have believed that I could feel this amazing. In fact, I didn't even realize just how bad I felt until I started feeling GREAT! I was 30 years old, beginning to gain weight, accumulate a variety of medications, suffered from regular migraines, and serious digestive pain. In spite of all that I thought that I was healthy simply because I was a vegetarian. Boy was I wrong. I was surviving on processed vegetarian food that was lacking in nutrients but abundant in calories, cholesterol, additives and lots of words/chemicals that I cannot pronounce. 

In 2007, I took the plunge to eat a healthy oil-free plant based diet and it was a real shocker. Before I knew it my migraine medication had expired because I wasn't requiring it, my digestion pain was gone, I lost 30 pounds and felt like a super human! My weight loss took place over many months, but the relief from pain and discomfort was almost overnight. I felt like I discovered something that was too good to be true and became the office health nut at my job. ​​

In assembling the amazing group of employees and teachers at PuraVegan we have built a team of passionate, positive, health focused people that want to help YOU. Please come in and try a class, the food, check out some of the books in our shop - many of them were motivators and catalysts for change during my transformative period and that is why we stock them.

I teach a De-Stress Yoga and Meditation class every single Thursday evening at 5:30pm.  I don't care how healthy you eat - if you are stressed out your immunity is still compromised. It is time to take care of yourself and your whole body. Do not think that you have to be affluent, skinny, perfect or anything other than what you already are to start living the life that you desire. Your time is now - and we at PuraVegan would love to help support you on your path to feeling AWESOME!  You start from here and now.

Sincerely,
​Monica

We all can quickly come up with a list of obstacles preventing us from taking time to exercise, prepare a healthy meal or relax, but the most frequent reason I hear is guilt. So often we feel guilty for taking action, time or money to do something that improves our health and/or happiness. I say hogwash! How can you be a patient and kind parent, spouse or friend if you are stressed out, run down, or operating on crappy fuel and junk food?

You owe it not just to yourself, but to your loved ones to take care of you! If you have ever flown, you know that each and every time you fly the attendants will remind you that in the case of an emergency you should put on your own oxygen mask before helping others. Why is that? Well you can only go so long without oxygen right? You only have a matter of minutes before you will pass out. After you have passed out you cannot help anyone! In fact, then others will need to help you instead. So, put on that oxygen mask immediately, and you can be of service to the entire plane. 

Is this any different than real life? I would argue that it isn't. It's likely that you have a number of others that depend upon you including children, pets, co-workers, family members, neighbors and others in your community. If you are neglecting to take care of your health, you won't be able to help anyone else for too long. If you are stressed out and under nourished it is a matter of time before you will exhaust yourself or even worse get sick. Long-term stress that goes on for years can have even more serious results such as chronic diseases including cancers and depression. But with a little planning you can take a few minutes for yourself and take action to feel great for years to come!

Here are some suggestions / reminders of ways that you can help yourself out:

• Start your day with alone time to journal, meditate, breath or any introspective activity to help you connect with yourself, your purpose, and set your intention for the day.
• End your day with a few moments of alone time as well. Set the tone for restful sleep by establishing a bed time ritual. Rituals provide a sense of reliability and calm that can help with stress management. Rituals could include journalling, meditation, breathing, or whatever you enjoy.
• No time or funds to go to a gym? Hit the stairwell at work whenever you have a free minute - perhaps replacing the trip to the coffee machine with this activity. Take time to walk around the building at work on your lunch hour. 
• Build self-care into your calendar. That's right - literally make an appointment with yourself. Use that time however you like. Go sit in the park for an hour, or walk, take a bath, or whatever makes YOU happy.
• Batch cook healthy meals so you can well with less time in the kitchen. You can prepare large quantities of soups, salads, juices and snacks, even freezing some to manage your time.

These are just a few ideas, I think you get it. The main point is do NOT feel guilty about taking time for you. This life is a gift and so is your body. Take good care of it and reap the benefits of self care. .

from PuraVegan Chef:  Rebecca

Here's an easy and tasty way to eat more flax! Why eat more flax? Flax is rich in omega-3s, fiber, and LIGNANS! Because of their exceptionally high lignan content, flaxseeds have been found to aid in breast cancer prevention, so I've been looking for more ways to include flax in my daily diet, like this granola. I also included two other lignan-rich foods along with the flax: sesame seeds and strawberries.

This recipe is low in oil, increasing the nutrient density per calorie, and will make your house smell like strawberry jam.

• 2.5 cups rolled oats
• 1/4 cup + 2 TBSP sesame seeds
• 1/4 cup + 2 TBSP ground flaxseed meal
• 1/2 tsp salt
• 2 cups frozen strawberries (or fresh, if in season) + 1 TBSP water
• 1/4 cup + 2 TBSP maple syrup
• 1 TBSP coconut oil
• 1/4 cup cacao nibs (optional)
  
  

1. First make jam: Heat strawberries and 1 tablespoon water in a small saucepan over low heat, stirring frequently, until broken down and jam-like. This should take about 25 minutes.
   
   
2. While jam is simmering: Combine oats, sesame seeds, flaxseed meal, and salt in a large mixing bowl. Preheat oven to 300 degrees and line a baking sheet with parchment paper.
   
   
3. When jam is done: Whisk maple syrup and coconut oil into saucepan with jam. Add wet ingredients to dry and mix well. Transfer to prepared baking sheet and spread evenly. Bake for 45 minutes, stirring granola every 15 minutes. If using cacao nibs, stir them in before the last 15 minutes of baking.
   
   
4. Let cool completely and store in an airtight container.

1 TBSP Natural Peanut Butter
2 TBSP Braggs Aminos or Soy Sauce (or Tamari)
 1 TBSP agave (optional)
 2 TBSP Apple Cider Vinegar
Juice of 2 orange
1 tsp onion powder
1 tsp ginger powder

Whisk ingredients in a bowl.
Serve over noodles, vegetables, in a lettuce wrap, or as a dipping sauce.

* To make thinner for salads use less peanut butter and more orange juice.
* To make it thicker for a dip use more peanut butter.