Sunday, August 28th, 2011

Prepare Raw Veggies For Easy Snacking & Meals

by Kristen Suzanne in Uncategorized

One of the things I do to help ensure I’m always eating healthy is to keep a glass dish full of prepped veggies. It makes eating raw easier because you just grab-n-snack! In this photo I washed and chopped celery, cucumber, and carrot. By doing this, I make it extra easy to stick with eating tons of raw goodies. Make it even more fun and delish by always having a creamy raw dip such as this one.


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Friday, August 5th, 2011

Got Salad? Make these EASY Awesome Raw Vegan Dressings!

by Kristen Suzanne in Uncategorized

I recently created a couple of dressings, with nutritional powerhouses Garlic and Ginger, that have become staples in our house. I’m fond of saying that garlic is a king when it comes to nutrient dense seasoning and flavoring, and ginger is his queen. You just can’t go wrong with them because they’re amazing at punching up flavor, and they’re both loaded with important nutrients.

The two dressings below are very similar except for one ingredient – ginger. I tested them with my usual testing panel and both dressings pass with flying colors. My mom went to Whole Foods today to stock up on the ingredients so she can make these every week – my step-dad licks the blender container clean every time I make it. They’re easy, delicious, and they go with pretty much everything. We enjoy them dressing any salad, especially salads with romaine lettuce. They’re also fabulous on steamed broccoli and as a dip for other veggies. Got vegan pizza? Dip it in one of these… toast is great slathered with it too. I even love making a bowl filled with black beans and fresh raw produce topped with either one of these. YUM YUM!!!

Garlic Almond Dressing

Yield approximately 2 cups

  • 1/2 cup water*
  • 2/3 cup raw almond butter, gently packed (I make my own)
  • 3 tablespoons raw coconut nectar (or raw agave nectar or maple syrup-not raw)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons tamari (I use reduced sodium)
  • 3 cloves garlic

Blend everything until smooth and enjoy!!! Trust me, you will enjoy it!!!

* If you use the dressing immediately after making it, the consistency is good. Once it’s been stored in the refrigerator, it thickens up so you might want to add a bit of water at this point and shake it up. Or, just use it in the thickened state and toss your salad really well to cover everything… the water from the salad ingredients will thin it out a bit.

For a fabulous variation of this dressing with even more nutritional punch, make my Garlic Ginger Almond Dressing – Simply follow the same dressing recipe above, but add 1 teaspoon of freshly grated and packed ginger. Yowza Yumminess!


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Wednesday, August 3rd, 2011

Pure Market Express Boston Cream Pie – YUM!

by Kristen Suzanne in Uncategorized

I’ve been meaning to share some love for Pure Market Express with my readers… if you’re not familiar with Pure Market Express, it’s a great raw vegan delivery company. I’ve blogged about them in the past and I’m definitely a fan. As a new mom with limited time, raw food delivery is a blessing! And, I was so excited when Pure Market Express sent me a box of goodies for my birthday at the end of June. What I was most concerned about when they sent the delivery was that I live in Arizona and the summers are HOT! So, food delivery is a tricky thing. However, Pure Market Express has mastered that task. My food arrived well chilled. In fact, I should’ve waited before diving in to some of it, like the Boston Cream Pie, so it could thaw. But…. hello! It’s Boston Cream Pie. I couldn’t wait. I was also supposed to save some for Greg… um… I was able to save him a couple of bites but I couldn’t help myself as I devoured almost the whole thing in one sitting. Here are some pictures…

Kamea investigating the delivery…

Boston Cream Pie close up…

Here are all of the raw foods they sent. I had to pass on the Cherry Honey Crunch Bars because we’re vegan and I don’t do honey. Read why here. But the other items were fantastic. I was especially impressed with the Turkey Salad Wrap flavors (as you know, it’s not real turkey). And, the smoothie mix was brilliant in that it was still completely frozen when it arrived. That means that when I order that again, I can order a few of them and just toss them in my freezer so I have some emergency smoothies on hand ready to thaw.

Have you enjoyed food from Pure Market Express? What are your favorite items? If you haven’t, then check them out. I’ve also had food from them delivered to the hotel when I’ve gone on vacation! It’s a great way to stay on your raw diet if you don’t have access to raw food while traveling.

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Wednesday, July 27th, 2011

Workout Journal

by Kristen Suzanne in Uncategorized

I get asked a lot about posting my workouts… so here is what I did Tuesday. I kept it moving and did not rest between sets. The workout was about 45 minutes.

  • 20 push ups (no, I don’t do the girly kind)
  • Jumping jacks for 60 seconds
  • 20 push ups
  • 15 jumping squats (have you ever done these? They’re intense!)
  • 20 push ups
  • 15 jumping squats
  • Flat bench dumb bell press
  • 60 second wall squat
  • Flat bench dumb bell press
  • 30 sumo squats with 25 pound weight
  • Bench dips (feet elevated)
  • Hammer curls
  • 20 step ups on bench
  • Hammer curls
  • Flat bench dumb bell flies
  • Walking lunges
  • Bench dips (feet elevated)
  • Jumping jacks for 60 seconds
  • Tricep kick backs
  • Roman chair for abs, 2 sets
  • 5 minutes to cool down and relax on the Precor


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Tuesday, July 19th, 2011

My Newly Remodeled Online Store

by Kristen Suzanne in Uncategorized

I’m excited to announce my newly remodeled online store. I hope you like it! In it you’ll find all the products that I use in my own home with my own family. The store, especially the supplement section, will continue to evolve on a regular basis as I try new products and add to the list.

Check it out here!

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Thursday, July 7th, 2011

Crazy Arizona Storm – And… My Mom’s Reaction

by Kristen Suzanne in Uncategorized

We had some crazy weather here in Arizona this week. Here is my mom’s take on it – good ol’ mom… Read More Here.

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Thursday, June 30th, 2011

Forks Over Knives – A Must See Documentary!

by Kristen Suzanne in Uncategorized

I recently viewed the new documentary Forks Over Knives and I couldn’t wait to chat about it on my blog. Forks Over Knives (FOK) is a must see film championing the plant based lifestyle for ultimate health, and backed by jaw dropping information – most notably the goods from the book, The China Study (one of my favorites – this was the book that turned my husband, Greg, to plant based living. I’d like to think it was my un-cooking – haha – but The China Study pushed him to plants full on with gusto).

For those of you who might not be familiar, The China Study is the earth-shattering book by Columbia University researcher Colin Campbell. If you eat meat or dairy after reading it, you’re in the same category as people who ride fast on motorcycles without wearing a helmet. On ice. Drunk. While doing Sudoku. Seriously, if you want to know the meticulously scientific, scary truth about meat’s causal linkage to cancer, heart disease, and numerous other killers, this is the book to read. The chapters on how doctors, hospitals, FDA and the meat/dairy industries have responded to this will get your blood boiling. Here’s the thing though… it’s a book. And, while the information is super compelling to anyone who reads it, we need more people to read it. For some… that ain’t gonna happen if ya know what I mean. Enter: Forks Over Knives.

If you would’ve asked me years ago what movie you should see for inspiring dietary change, I probably would’ve said The Future of Food. At the time it was a good option… filled with solid info, but it didn’t exactly hit the vegan living spot (it focused more on gmos) and its production values left a bit to be desired. After that, I was (and still am) a big fan of Food Matters. It’s great for inspiring change to healthy eating (I blogged my love for it here), but I’m of the mind that it’s particularly great for a certain audience perhaps. For example, my dad, a hardcore omni-chef, probably wouldn’t get as excited about vegan eating as I do from watching it. Then came Food, Inc. where the message is important and the production values are strong, but this film isn’t going to exactly teach you the importance of why a plant based diet is so important. Impressively, however, Food, Inc. made its way into many theaters, and was nominated for an academy award – deservedly so. (I blogged about Food, Inc. here)

What I really longed for was a documentary featuring the important information from The China Study, with strong production values, and available in theaters. This is where Forks Over Knives takes the cake. Finally. A documentary that is inspiring, riveting, packed with life changing statistics, moves along via the compelling stories woven throughout, and I believe is the film to move many people to plant based eating. FOK delivers. (I plan on taking a copy of the DVD to Michigan next time I visit dad – this is the type of film I think will move him.)

Check out the trailer for yourself. If you can’t get to this brilliant film in the movie theater, then stay on alert for when it’s available in DVD – order a copy here! I’m buying a couple for sure! Going to pass them around and watch it once every couple of months (I like to do that with films like this. It invigorates me and gets my plant strong body juices flowin’!).

Have you seen Forks Over Knives? What did you think? Did you go alone or did you go with someone who wasn’t into eating vegan? Did their tune change after viewing it?

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Sunday, June 26th, 2011

Workload… I’ve Been Busy :)

by Kristen Suzanne in Uncategorized

A commenter brought to my attention that she misses my regular blog posts outside of the weight loss series. I do, too! In fact, I had a long talk with my husband on my birthday this past week about how I’m stretched too thin regarding work with my books, blogs, running my business, and writing guest posts on other blogs. As much as I enjoy the work, it’s taking its toll on my family and I need to rebalance. It’s time to scale back on work. So! Good news to those missing my usual blog posts. Over the next week, I’m transitioning my work life back to focusing more on my blog and less on other projects, thereby giving me more mommy time, too! Thanks for your patience and understanding as I navigate motherhood and learn the best way to balance things.



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Wednesday, June 22nd, 2011

The Littlest Tumor Foundation

by Kristen Suzanne in Uncategorized

I was emailed the following and figured the best way to help spread the word is by putting this on my blog.

My name is Emily and I am a new AmeriCorps member working for the littlest Tumor Foundation in Appleton, WI. The Littlest Tumor Foundation is a nonprofit organization dedicated to finding a preventative therapy and treatment for tumor growth in children and providing wellness scholarships to families dealing with Neurofibromatosis (NF). We believe everyone can contribute a little.  Our Three main areas of focus are awareness, wellness, and raising money for research.

NF affects 1 in 3,000 children and causes tumors to grow anywhere in the body including the brain and spine and can cause a series of other significant health issues. They range from serious skeletal abnormalities to endocrine issues to difficult to treat cancers. Much is not understood. The Littlest Tumor Foundation (LTF) is dedicated to increasing understanding and empowering families.

This year the foundation is kicking off their national 30 day campaign, which leads up to our wellness retreat in Bjorklunden Door County, WI.  We are very excited about this retreat because Kris Carr is doing a live Skype in, specialized doctors in the NF field will be there, along with yoga, meditation, a personalized real foods chef, and much more.

Our 30 day campaign is extremely important because it will be dropped nationally and provide awareness.  The campaign is taking a holistic approach this year, with the theme “Mind, body, Soul, Solution”.  The Littlest Tumor Foundation was wondering if you would be willing to write a short blog, or post something to contribute to one of our days.  Your contribution would be greatly appreciated. Thank you for your consideration. Please feel free to contact me with any questions at


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Saturday, June 18th, 2011

No Deaths from Vitamins – None at All in 27 Years

by Kristen Suzanne in Uncategorized

The following article is reprinted with permission. It’s from Orthomolecular Medicine News Service… here is their free subscription link and also the OMNS archive link

I first heard Andrew Saul in the Food Matters documentary (a must see doc if you haven’t already – read my review of it here).

Orthomolecular Medicine News Service, June 14, 2011

No Deaths from Vitamins – None at All in 27 Years

Commentary by Andrew W. Saul and Jagan N. Vaman, M.D.

(OMNS, June 14, 2011) Over a twenty-seven year period, vitamin supplements have been alleged to have caused the deaths of a total of eleven people in the United States. A new analysis of US poison control center annual report data indicates that there have, in fact, been no deaths whatsoever from vitamins . . . none at all, in the 27 years that such reports have been available.

The American Association of Poison Control Centers (AAPCC) attributes annual deaths to vitamins as:

2009: zero
2008: zero
2007: zero
2006: one
2005: zero
2004: two
2003: two
2002: one
2001: zero
2000: zero
1999: zero
1998: zero
1997: zero
1996: zero
1995: zero
1994: zero
1993: one
1992: zero
1991: two
1990: one
1989: zero
1988: zero
1987: one
1986: zero
1985: zero
1984: zero
1983: zero

Even if these figures are taken as correct, and even if they include intentional and accidental misuse, the number of alleged vitamin fatalities is strikingly low, averaging less than one death per year for over two and a half decades. In 19 of those 27 years, AAPCC reports that there was not one single death due to vitamins. [1]

Still, the Orthomolecular Medicine News Service Editorial Board was curious: Did eleven people really die from vitamins? And if so, how?

Vitamins Not THE Cause of Death

In determining cause of death, AAPCC uses a four-point scale called Relative Contribution to Fatality (RCF). A rating of 1 means “Undoubtedly Responsible”; 2 means “Probably Responsible”; 3 means “Contributory”; and 4 means “Probably Not Responsible.” In examining poison control data for the year 2006, listing one vitamin death, it was seen that the vitamin’s Relative Contribution to Fatality (RCF) was a 4. Since a score of “4” means “Probably Not Responsible,” it quite negates the claim that a person died from a vitamin in 2006.

Vitamins Not A Cause of Death

In the other seven years reporting one or more of the remaining ten alleged vitamin fatalities, studying the AAPCC reports reveals an absence of any RCF rating for vitamins in any of those years. If there is no Relative Contribution to Fatality at all, then the substance did not contribute to death at all.

Furthermore, in each of those remaining seven years, there is no substantiation provided to demonstrate that any vitamin was a cause of death.

If there is insufficient information about the cause of death to make a clear-cut declaration of cause, then subsequent assertions that vitamins cause deaths are not evidence-based. Although vitamin supplements have often been blamed for causing fatalities, there is no evidence to back up this allegation.


1. Download any Annual Report of the American Association of Poison Control Centers from 1983-2009 free of charge at “Vitamin” category is usually near the very end of the report.

Most recent year: Bronstein AC, Spyker DA, Cantilena LR Jr, Green JL, Rumack BH, Giffin SL. 2009 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 27th Annual Report. Clinical Toxicology (2010). 48, 979-1178. The full text article is available for free download at

The vitamin data mentioned above will be found in Table 22B.

Nutritional Medicine is Orthomolecular Medicine

Orthomolecular medicine uses safe, effective nutritional therapy to fight illness. For more information: The peer-reviewed Orthomolecular Medicine News Service is a non-profit and non-commercial informational resource.

So… what do you think?!

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