My first investment into starting my sprouted grains business was the Excalibur 3900 9-tray dehydrator. It’s supposed to be top of the line and best for producing a lot of dehydrated foods. After my first test with sprouted grain foods, I think the route that makes the most sense is to begin developing recipes for sprouted grain crackers, cookies, crisps, flatbreads, etc – whatever you might want to consider them. I’m super excited to begin these sprouted grain recipes in an effort to preserve the integrity of the nutrition that the sprouts have to offer.
According to the book that came with the dehydrator and additional info I found online, the best way to dehydrate raw foods and still maintain the integrity of nutrition without risking mold or running the machine for days on end is to start at the highest temperature (145 degrees). You run it at this temperature for 2-3 hours, then decrease down to 105-115 degrees. Living enzymes are destroyed at 120 degrees, however, the moisture of the food prevents it from reaching an internal temperature that high until after the first couple of hours (which is when you turn down the temp!)
One thing I’m very excited about making is dehydrated kale chips. I loved making them in the oven, using olive oil before. Without the oil, they don’t do so well in the oven though. I have had dehydrated ones, though, that taste awesome. AND – they’ll be RAW instead of cooked, preserving a lot of the nutrition of the kale. (Most nutrient dense food, what?!) The kale that I’m cooking today, having been placed in the dehydrator at 145 degrees for the first 2 1/2 hours is actually almost done, and I’m sure is no longer considered a living food. I will need to start this at the low temperature for the entire time.
Banana chips are another big favorite of mine, but I have trouble finding them reasonably priced OR without sugar, salt, or oil added. Plus, I can use organic bananas this way as well. The guide says 7-10 hours at a higher temperature, but to extend the dehydrating time if wanting to preserve the living enzymes. So, I’m guessing it may take 12-15 but we’ll see the difference as the night goes on!
After a gross hiatus from exercise, I am getting back on track officially today. That means at least 1 hour of physical activity each day and also a protein smoothie to add nutrition and help build fitness. I got rid of my vehicle lately, which has forced me to start walking everywhere. I have done this before, and every time I’m in a pattern of walking, I tend to get more and more motivated to work out and get stronger and be able to zip around town on my own two feet. I will be biking again soon, but feel not strong enough quite yet. I need to exercise for a week or so and then hop back on. My plan is to gain energy and confidence in myself again before my 1 month vacation in January (heading back to my hometown in California – 29 palms! I’m even doing a 10 day silent meditation retreat, but I’ll have to write about that later.) I do feel pretty good most of the time, but I’m getting a bit squishy after this hiatus from real exercise. So yea, time to step it up again.
Today’s workout was 45 minutes on the Cross Ramp, interval setting, alternating between resistance 1 and 8. I hovered around 115-125 strides per minute. (This is my first attempt at actually tracking progress with speed, resistance, and when it comes to strength training, the weight that I’m using.) I also walked 4 miles total, as it’s 1.5 miles each way to the gym and then another mile to the grocery store.
I feel GREAT right now. Remember that! Note to self: you feel GREAT right now. I can’t wait to go sweat it out some more.
That’s how it’s really been my entire weight loss journey. I’ll begin by really buckling down and keeping a food log and exercise log. Then eventually I get into the rhythm of how good it feels to maintain health, and I stop tracking it, but then that leads to me cheating here and there and falling a bit off track. My “off track” days used to mean slices of vegan carrot cake and 300 calorie vegan cookies and chocolate bars and salt and pepper potato chips and fried buffalo seitan and popcorn drenched in Earth Balance (all former cravings even after lifestyle change!) I don’t crave most of those things too often now. My cravings tend to centralize around savory foods and not sweet ones. I do have a very fond attachment to Daiya Cheese and like to use it in several dishes. I had been using a lot of Earth Balance and Daiya lately, and that’s my “off track” cheat now. But today? Right now? After hitting the gym and sipping on this smoothie? I don’t feel cravings for ANY of that. I think this really the key in weight loss or any type of struggle really. Remember, make a mental note (or physical – write it down!) about how good you feel, your energy level, your confidence level. If you feel sexy, remember that! It will help motivate you on the days when its a bit harder to get your workout in. And another thing to remember, that food that nourishes, such as this protein smoothie, will taste even better the more your body needs the nutrients to refuel. The more you feed your body the fuel it needs, the more you’ll actually feel like working out. And the more you feed your body nutrient-dense foods, the less you’ll crave empty calories. Your body won’t want that crap anymore, trust me. It’s a positive cycle.
So, I’m going to make a protein smoothie with baby spinach. The reason I specifically start any kind of reset or “back on track” period of time with a smoothie is because of how much nutrition it packs in for not a lot of calories or really energy to digest. It’s already liquid!
OKAY – so what’s in my smoothie today??
- 2 cups organic unsweetened soymilk
- 1 large organic banana
- 1 cup frozen pineapple chunks
- 1 heaping scoop Lifetime Life’s Basics Plant Protein (hemp, chia, rice, and pea)*
- 1 Tbsp coconut oil**
*This protein is my absolute favorite. It tastes GREAT just even on its own. Even to someone not used to protein powders. It’s soy-free, gluten-free, dairy-free. And it packs a great nutritional punch. Find it on Amazon.com for the best deal. They have a Subscribe & Save program where you can get it on autoship each month (or however often) and you get free shipping and 15% off too. Crazy!
**In a recent post, I explained the benefits of getting healthy fats from whole foods and how I’m a supporter of limiting (or eliminating, ideally) all refined oils. I have never cooked with or consumed coconut oil. I have heard through the grapevine that it is extremely healthy for you, even from people who generally don’t consume extracted oils. (Must be virgin coconut oil – unrefined.) The consensus seems to be that coconut, flax, and hemp seed oils are still very beneficial to our bodies. The big difference being that these oils are often just extracted and not refined. Since they haven’t gone through that processing, many of the healthy fats are still intact and have not been destroyed through heating.
The benefits of coconut oil that I’m interested in gaining include nicer hair and skin, healthier digestion and metabolism, effective weight loss, and increased immune support. Before beginning to consume an oil like this on a regular basis, I want to make sure I understand WHY it is so beneficial. The knowledge behind the healthy benefits of certain foods is really what motivates me to try new things and increase the nutritional density of every meal.
So let’s start with the benefits to hair and skin. I have been using coconut oil externally for approximately 6 months now (on and off) as both a deodorant and moisturizer. What I’ve noticed is that my skin feels smoother for longer, it tends to have a nicer overall hue, and just looks generally more healthy and less blemished. Coconut oil is also antimicrobial. Using it as a deodorant helps kill the bacteria which cause bad body odor. (Of course, body odor is affected by what we eat as well. A clean diet will definitely result in less of a toxic smell from your pits.) And since its moisturizing and antimicrobial, it works great to help heal cuts or skin abrasions or other problems. It also makes sense that if coconut oil has these properties, that consumed internally, it would help boost the immune system in fighting free radicals. Also, the healthy fats will help increase skin elasticity and keep it looking healthy from inside too!
As far as metabolism and weight loss are concerned, it seems to be that coconut oil behaves differently than other oils due to medium chain fatty acids (MCFAs). When fat is consumed, the fat is broken down and sent into the bloodstream and directly to the cells. The MCFAs in coconut oil are actually sent to the liver instead, where they convert to energy the same way that carbohydrates would. This quick efficient boost of energy speeds the metabolism, which could help boost weight loss!
And now that I’m way off track… how about a photo of that smoothie I’m sipping on? And then I’m off to work on some sprouted grain breads!
Approximate Nutrition Facts
Calories from fat: 211
Total fat: 23.6 g
Saturated fat: 13.7 g
Sodium: 384 mg
Potassium: 1356 mg
Carbohydrates: 67.4 g
Fiber: 13.2 g
Sugar: 36.57 g
Protein: 42.8 g