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Protective Diet Education Master Course

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  1. Class #343 | Slimming Down with Concession Stand Nachos
  2. Class #342 | Burritos With Homemade 12-Inch Flour Tortillas
  3. Class #341 | Pre-Gaming & Post-Gaming For Caloric Reduction
  4. Lesson #340 | Resistant Starch & Unforgettable Theme Fries
  5. Class #339 | Anticipation, Dopamine, & The Diet Struggle Reward Cycle
  6. Class 338 | Eliminating The Diet Struggle Reward Cycle
  7. Class #337 | Hamburger Pinwheels & Reducing Inflammation Not Cholesterol: A holistic approach to inflammatory disease remission
  8. Class #336 | Bring This To Thanksgiving
  9. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  10. Class #334 | Vinegar Making Workshop
  11. Class #333 | Get Motivated With Exciting Goals
  12. Class #332 | Canning Whole Applesauce
  13. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  14. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  15. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  16. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  17. Class #327 | Binge Eating and The Butyrate Bath
  18. Class #326 | 45-Second Tortillas & Daily Diligence
  19. Class #325 | 3-Month Goal Challenge
  20. Class #324 | Get Shredded With Carrot Salad
  21. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  22. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  23. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  24. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  25. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  26. Class 318 | Garden Confetti Bread Cooking Demonstration
  27. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  28. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  29. Class #315 | 12 - Steps To Improve Your Metabolism
  30. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  31. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  32. Class #312 - Calling All Health Geeks & Health Enthusiasts
  33. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  34. Class #310 - Using Bread Makers and Milling Whole Grains
  35. Class #309 - Get Excited and Get It Done
  36. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  37. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  38. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  39. Class #305 - Protective Sprouts
  40. Class #304 - Personal Weight Loss Consultation
  41. Class #303 - ProtectiveDiet.com Tutorial
  42. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  43. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  44. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  45. Class #299 | Making Organic Soymilk & Yogurt
  46. Class #298 | Stress Elimination Challenge
  47. Class #297 - Fall Harvest and Winter Food Storage
  48. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  49. Class #295 | 48-Hour Fast: Day Two
  50. Class #294 | 48-Hour Fast: Day One Support
  51. Class #293 | 48-Hour Fast: Plan & Prep Guide
  52. Class #292 | Travel - Manifest - Peach Buckle
  53. Class #291 | July Garden Tour : Learn as we GROW with community support
  54. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  55. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  56. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  57. Class #287 | Achieving A Pro Mindset
  58. Class #286 - Our New Workplace for Wellness
  59. Class #285 Protective Kimchi 101
  60. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  61. Class #283 - Melt & Bake Cheeze Pro Tips
  62. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  63. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  64. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  65. Class #279 | Nutty Butter & The Noodle Bowl
  66. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  67. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  68. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  69. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  70. Class #274 - Road Trip Travel
  71. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  72. Class #272 - Allergies and the Microbiome
  73. Class #271 - You Can’t Outrun an Unhealthy Diet
  74. Class #270 - Protective Diet Pro Tips
  75. Class #269 - Getting Comfortable Enjoying Delicious Food
  76. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  77. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  78. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  79. Class #265 - What's Your Food Mood
  80. Class #264 – Two Years Day Fasting on a Protective Diet
  81. Class #263 – Bag of Questions
  82. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  83. Class #261 - Eliminate Produce Waste & Shopping Trips
  84. Free Class #260 - Day One On a Protective Diet
  85. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  86. Class #258 - Pandemic Pantry
  87. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  88. Class #256 – Cornflakes & Cholesterol
  89. Class #255 – Baking Bread & Following Through on a Protective Diet
  90. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  91. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  92. Class #252 - Making MoJos - New Year New You
  93. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  94. Class #250 – Instant Vanilla Extract
  95. Class #249 – Paralyzed By Stress
  96. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  97. Class #247 – Intro to Indian
  98. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  99. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  100. Class #244 – Back To The Basics 2019
  101. Class #243 – Health Benefits of Spicy Food
  102. Class #242 – Tips From The Pros Weekend
  103. Class #241 – Increase Protective Lycopene with Fermented Salsa
  104. Class #240 – All Natural Beauty
  105. Class #239 – Tweak Your Physique
  106. Class #238 – Protective Beverages
  107. Class #237 – What I Eat In A Day Spring 2019
  108. Class #236 – Weeknight Setup SUS
  109. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  110. Class #234 – Know Your Fast Five
  111. Class #233 – Biology of Burning Body Fat
  112. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  113. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  114. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  115. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  116. Class #228 - Benefits of Fermented Food
  117. Class #227 - Navigating ProtectiveDiet.com
  118. Class #226 - New Year/New You
  119. Class #225 - Dementia Defense
  120. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  121. Class #223 – Call To Action
  122. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  123. Class #221 – Day Fast and Feast
  124. Class #220 | Day Fast & Feast Guide
  125. Class #219 - Day Fasting on a Plant Based Diet
  126. Class #218 - The Hideous Truth of Opioid Addiction
  127. Class #217 - Baby Jack Ribs BBQ or Baked
  128. Class #216 – I Lost My Way
  129. Class #215 – Glamping On A Protective Diet
  130. Class #214 – In Flight Travel Meal Made Easy
  131. Class #213 – Healthiest Summer Kick-off Challenge
  132. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  133. Class #211 - Weighing the Risks of Cancer Screening
  134. Class #210 - Easy Bake Loaf Bread
  135. Class #209 - Soup for One
  136. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  137. Class # 207 - The Need To Feed
  138. Class #206 - Tea Ritual & Spices for Protection
  139. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  140. Class # 204 - Body Management & Understanding Cancer
  141. Size 22 to a Size 2
  142. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  143. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  144. Class #201 - Kitchen Peptalk
  145. Class #200 - Stop The Snacks Challenge
  146. Class #199 - Organic Co-Op Shopping Tour
  147. Class #198 - Grocery Store Restock
  148. Class #197 - Costco Run
  149. Class #196 - International Market Tour
  150. Class #195 - Navigating Holiday Dinners
  151. Class #194 - Co-Cooking Cherry Cheeze Danish
  152. Class #193 - Co-Cooking A Taste of Thanksgiving
  153. Class #192 - Co-Cooking Sauerkraut
  154. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  155. Class #190 - Cancer & Angiogenesis Inhibitors
  156. Class #189 - Co-Cooking Egg-less Omelet
  157. Class #188 - Co-Cooking Apple Fritter Cake
  158. Class #187 - The PD Groove
  159. Class #186 - Co-cooking Flatbread Pizza
  160. Class #185 - Picnic with Julie Marie
  161. Class #184 - Dinner Party with Julie Marie
  162. Class #183 - Batch Cooking Can Stall Weight Loss
  163. Class #182 - A Summer Day Eating PD
  164. Class #181 - Keep It Out & Keep It Off
  165. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  166. Class #179 - Weekend of Wellness
  167. Class #178 - All Natural Cleaning
  168. Class #177 - Annual Halftime Checkin
  169. Class #176 - PD Picnic Packing
  170. Class #175 - Mastering Oil-free Grilled Pizza
  171. Class #174 - Downsizing Daily Salads
  172. Class #173 - Fat-Free Salad Dressing 101
  173. Class #172 - Falafel Party & Protective Spices
  174. Class #171 - The Burden Of Thin
  175. Class #170 - Slimming Down With Biscuits & Gravy
  176. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  177. Class #168 - Making Quick-Mix Pizza
  178. Class #167 - Opiods Causing More Pain Than Surgery
  179. Class #166 - A Winter Day Eating PD
  180. Class #165 - Rolling Sushi & Gimbop
  181. Class #164 - Eliminate, Heal and Achieve Optimal Health
  182. Class #163 - Handicapping The Binge
  183. Class #162 - Emergency Hospital Prep
  184. Class #161 - Tips For Limiting Stress In Challenging Times
  185. Class #160 - Feeling Anxious About Greens
  186. Class #159 - Sweet Action Saturday
  187. Class #158 - Be The Boss Of Your Body
  188. Class #157 - Preparing To Be Away
  189. Class #156 - Calendar of Achievements
  190. Class #155 - Cancer Prevention & Regression on a Protective Diet
  191. Class #154 – Daily Application
  192. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  193. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  194. Class #151 - Hosting House Guests Protective Diet Style
  195. Class #150 - Complimentary Video Coaching Hour
  196. Class 149 - Video Coaching Hour
  197. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  198. Class #147 - Pressure Cooker Stir Fry
  199. Class #146 - Video Coaching Hour
  200. Class #145 - Cutting Food Costs & Improving Food Quality
  201. Class #144 - Mastering Mindful Eating Part 2: Following Through
  202. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  203. Class #142 - Video Coaching Hour
  204. Waking Up In America radio interview
  205. Class #141 - Maintaining A Healthy Weight & Vitality
  206. Class #140 - Video Coaching Hour
  207. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  208. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  209. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  210. Class #136 - Oil-Free Grilling Techniques Part 1
  211. Class #135 - Packing a PD Picnic or Water Park Tailgate
  212. Class #134 - Tea Party Sipping on Liquid Antioxidants
  213. Class #133 - Spices and Aromatic Herbs
  214. Class #132 - Making Cutlets
  215. Class 131 - Video Coaching Hour #1
  216. Class #130 - Yogurt & Notzzarella Cheeze
  217. Class #129 - Daily Actions to Eliminate Stress
  218. Class #128 - Vitamins, Sunscreen and How They Work
  219. Class #127 – Kitchen Tools – Efficiency & Fun
  220. Class #126 - Cancer: The Protective Diet Advantage
  221. Class #125 - Kitchen Tools - Beginner Essentials
  222. Class #124 - Pick a Positive Proactive Partner
  223. Class #123 - Set It & Forget It Meals
  224. Class #122 - Freedom To Succeed
  225. Class #121 - Enjoying Cruciferous Vegetables
  226. Class #120 - Seven Steps to Overcoming Self Doubt
  227. Class #119 - Chili Cook-Off on Game-Day
  228. Class #118 - SUS - Set-Up For Success
  229. Class #117 - Fresh Restock
  230. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  231. Class #115 - Rice Dishes From Around the World
  232. Class #114 - Kicking off the New Year
  233. Class #113 - Authentic Salsa
  234. Class #112 - Daily Spa Rituals
  235. Class #111 - Coffee and Diet Soda
  236. Class #110 - PD Holiday Mock-Tail Party
  237. Class #109 - Protection For Our Planet
  238. Class #108 - Whole Food Detox and Taste-bud Reprogram
  239. Class #107 - ProtectiveDiet.com User Guide
  240. Class #106 - Holiday Stress
  241. Class #105 - Commitment Class Kick Off
  242. Class #104 - KP Duty
  243. Class #103 - Learn Tips From A Minimalist
  244. Class #102 - Planning For Success
  245. Class #101 - Soup Month
  246. Class #100 - Eating A Diet In Perfect Balance
  247. Class #099 - Visualize Optimal Health
  248. Class #098 - Set Up Sunday
  249. Class #097 - 21 Meals to PD Mastery
  250. Class #096 - Kitchen Set-Up for Efficiency
  251. Class #095 - Back to school lunch packing Protective Diet Style
  252. Class #094 - Getting Back On Track
  253. Class #093 - Micro Goals
  254. Class #092 - Food Anxiety
  255. Class #091 - Transitioning to a Plant-Based Household
  256. Class #090 - Pizza Party
  257. Class #089 - Goal Setting
  258. Class #088 - Summer Holidays Protective Diet Style
  259. Class #087 - Pantry Par Stocking System
  260. Class #086 - Sugar In Health Food Camouflage
  261. Class #085 - Simplicity & Meal Satisfaction
  262. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  263. Class #083 - Sip on this
  264. Class #082 - Mastering Label Reading & Understanding Food Additives
  265. Class #081 - Your Body's Sweet Spot
  266. Class #080 - Shift from Deprivation to Privilege
  267. Class #079 - Dining Out Protective Diet Style
  268. Class #078 - Checkup Follow up visit
  269. Class #077 - Spectacular Salads - PD salad prep 101
  270. Class #076 - The Three Phases Of Recovery & Following Through
  271. Class #075 - Spring Cleaning
  272. Class #074 - Oven Tips and Tricks
  273. Class #073 - Super Tasters and Taste Bud Evolution
  274. Class #072 - The PD-Practice Check-Up
  275. Class #071 - The power of the imagination
  276. Class #070 - Eliminating Doubt
  277. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  278. Class #068 - Beans, Beans, Beans
  279. Class #067 - The Practice Of Gratitude
  280. Class #066 - Checking Into Your Healthy Life
  281. Class #065 - Kitchen Spa
  282. Class #064 - Secure Your Own Mask First
  283. Class #063 - Stove Top Tips & Tricks
  284. Class #062 - New Year! New Resolution
  285. Class #061 - Enjoying Your Journey to Goal
  286. Class #060 - Simple Meal Planning
  287. Class #059 - Encouraging and Coaching
  288. Class #058 - Improving Knife Skills
  289. Class #057 - Optimal Outlook
  290. Class #056 - Protective Diet & The Holidays
  291. Class #055 - Traveling Protective Diet Style
  292. Class #054 - Excuses Are Just Excuses
  293. Class #053 - Garlic Party
  294. Class #052 - Microwave...Yea or Nay
  295. Class #051 - We're Talking Tofu
  296. Class #050 - Let’s Talk & Cook Potatoes
  297. Class #048 - Greens and their importance in a Protective Diet
  298. Class #047 - Chopping, dicing, slicing and shredding
  299. Class #046 - Type I & Type II Diabetes
  300. Class #045 - Weight loss average on a Protective Diet
  301. Class #044 - Fundamentals
  302. Class #043 - Are some grains better than others?
  303. Class #042 - Protection For Human Health, The Animals & Planet Earth
  304. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  305. Class #040 - Recipes for Success
  306. Class #039 - Lunch Packing
  307. Class #038 - Cooking with Kids
  308. Class #037 - Sleeping Like A Rock
  309. Class #036 - Nuts
  310. Class #035 - Search Box Dinners & Meals Without Planning
  311. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  312. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  313. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  314. Class #031 - Indigestion and Digestive Issues
  315. Class #030 - Workouts and Weight Loss
  316. Class #029 - Why am I sick?
  317. Class #028 - Inner Child Frame of Mind
  318. Class #027 - Being Challenged By Diet Trends
  319. Class #026 - Outdated recommendations in the Health Care System
  320. Class #024 - Food Obsessions
  321. Bonus - Grocery Store Tour of Costco
  322. Class #025 - Accepting and Loving The New Healthy You
  323. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  324. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  325. Class #021 - Emotional Eating
  326. Class #020 - Food Additives & Code Names
  327. Class #019 - Kitchen Tools
  328. Class #018 - Raw vs. Cooked
  329. Class #017 - How to travel on a Protective Diet
  330. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  331. Class #015 - GMOs & Non-Organics
  332. Class #014 - Acknowledging Your Achievements
  333. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  334. Class #012 - How To Identify and Eliminate Emotional Eating
  335. Class #011 - Pantry Staples & Refridgerator Stocking
  336. Class #010 - Greens Discussion
  337. Class #009 - Alcoholic Beverages
  338. Class #008 - Understanding Cholesterol
  339. Class #007 - Understanding the Endothelium
  340. Class #006 - Taste bud reprogramming and eliminating food cravings
  341. Class #005 - Vitamin supplementation
  342. Class #004 - Lead By Example & Walk The Walk
  343. Class #003 - Protein sources & ideal amounts
  344. Class #002 - Identify true hunger, food cravings and emotional eating
  345. Class #001 - Starting a Protective Diet
Lesson 90 of 345
In Progress

Class #254 – Taquitos & Living In the Moment to Reduce Stress

Julie Marie January 28, 2020

Protective Diet Class #254 Notes:

Making Taquitos & Living in the Moment to Reduce Stress

This class offers tools to reduce stress and anxiety with a great recipe for superbowl parties or an easy weeknight meal. Lighten-up emotionally and physically–get a helper in the kitchen and live a playful moment rolling, dipping, baking and eating crispy Taquitos.

Announcements

Vocabulary

EndotheliumWonderful WhyAngiogenesis InhibitorProductive Meditation

Action Steps for a Playful Stress-Free Moment

  • Have a Spontaneous Workplace for Wellness “Party”
  • Set up an interactive or meditative kitchen moment. Simply “doing” reduces stress and makes us feel good.
  • Focus on the task at hand. With 1 kitchen helper in addition to yourself, tasks for a Taquito-making “party” are:
  • Warm chilled tortillas to make them flexible and easy to roll
  • Spread leftover filling on warm tortillas, tightly rolling, dip to evenly coat from end to end and arrange on pan
  • Plant-Based Taquitos assumes you have: leftover or canned beans, fresh or chilled tortillas, salsa, yogurt, ferments.
Taquito-Making Set-Up and Assembly Work right next to the stovetop. One person heats tortillas. One person fills and rolls.Spread the beans on. This is the glue. Spread thin at “glue edge” and a little heavier at opposite edge that will be inside.Roll tightly with fingers positioned on the edges rather than in the center to get the tightest roll and prevent flaring.
Taquito-Making Set-Up and Assembly Work right next to the stovetop. One person heats tortillas. One person fills and rolls. Spread the beans on. This is the glue. Spread thin at “glue edge” and a little heavier at the opposite edge that will be inside. Roll tightly with fingers positioned on the edges rather than in the center to get the tightest roll and prevent flaring.
Stack of Tortillas          
Stovetop
Spread & Roll Area FillingLarge Batter BowlLined Baking Sheet
Tortilla Warmer working the StovetopFilling Spreader–Batter Dipper–Baker
Fresh— BEST! Can tightly roll w/out cracking.Refrigerated—rewarm on stovetop in a non-stick skillet or directly over flame of gas stove.Frozen—separate by inserting a sharp knife between each tortilla and gently twist. Must be thawed to room temperature before heating on the stove top to prevent sticking.Store-bought–too hard to roll successfully.– Canned beans blended    into Unfried Beans – Canned refried beans   are salty/flavorless. – Chilled, firm, leftover   Pintos & Cheeze. – Julie’s Beans blended– Mix batter in a large   bowl for plenty of   room to dip taquitos. – Consistency of heavy   cream, not thick paste. – Gives the taquitos   “fried” eye appeal,   texture & taste.Bake one pan at a time on center rack for best results: crisp outer coating, moist inside, soft enough to chew.
  • Focus on the Task At Hand, This Moment, Now and Today
  • Protect your endothelium– stress is one of the main components of endothelial breakdown. We protect our endothelium with every bite we take, the air we breathe, the cleaning products we use, etc. Addressing stress is just as important.
  • Heed warning signs–migraine headaches, rashes, vision or hearing loss, etc. are warning signs to get your attention.
  • Stop unproductive thoughts—mind spinning with anxiety-induced thoughts about things in our past/future that we don’t have control over. Whether preparing for a vacation or surgery, anxiety can come from both excitement and worry. Write down what you are worried about. Let it go. You are going to be okay. Mulling it over in your head is a huge waste of time. Everything always works out perfectly and we are given the tools we need to get through things.
  • Make a “To Do” List and take action with one item on the list. Add 1-2 really easy things to get done, such as: drink more or workout. Check it off at the end of the day and feel accomplished. We can feel more joy and feel successful every single day of our lives. Your Protective Diet should be on your list if you are just getting started.
  • Make Micro Goals– things that you can check off every day that are beneficial for you. They will add up to something big.
  • Write in your Calendar of Achievements–very important to feel a sense of accomplishment over a year/month/week/day.
  • Focus on the Moment–Doing and accomplishing feels good. Engage with all your senses.
  • Cross one Bridge at a Time–We don’t know anything. We’ll find out more tomorrow. It always turns out better than you imagined. Our minds immediately jump to the worst case scenario and then we plan backwards from there. Forget about the plans. Take every moment the way it is and your stress will dramatically reduce.
  • Experience Each Moment–and don’t judge it because it’s incomplete. It might seem like the worst thing that could ever happen, a hideous loss, but we don’t know how it ends. Each experience and every moment of our life adds value. With every experience—we become vintage. Our life is perfection.
  • Find a Wonderful Why–a lesson we can take away from our stressful experience.
  • Make Cooking a Source of Productive Meditation–cooking is part of healing and maintaining our body. A positive thing. Not a stress inducer. Not a chore. This doesn’t have to overwhelm your life. It will feel like a lot at first, but doing something totally different and not your norm is going to give you results that are totally different and not your norm.

– Making Ferments, Crackers, & Mojo Mixes–becomes productive meditative rituals and relaxing aroma therapy.

– You don’t have to eat variety to eliminate disease, but variety is going to give you superior health in the future.

– Start out with making your favorite fast five recipes over and over again until you are ready to add more.

Cooking Tips

  • Take your B-12 supplement.
  • Order spices in bulk. You will use them. They won’t go bad.
  • Add an ancho chili (pasilla chili) to Chickenless Noodle Soup to spice it up. Dice it and add during the dry browning step.
  • Clean as you go so you are not stressed out in your workplace for wellness.
  • Wash kiwi and eat with the peel on. Slice off the ends. Kiwi is in-season in winter.
  • Store radishes by cutting off the greens, rinsing them, put them in a jar and cover with cold water, lid and refrigerate.
  • New to sharp knives–Cut a flat edge to stabilize whatever you are cutting before chopping further.
  • MENU IDEA: Chickenless Noodle Soup with diced ancho chili and fresh cilantro, Plant Based Taquitos

Toppings: Guac Faux Mole, Taco Sauce, Yogurt “crema”, Greek Yogurt sour cream, Escabeche, raw radish, Fermented Salsa

Dessert: a variety of protective winter fruit including papaya, orange, and kiwi

Student Q&A

Q: Do you blame yourself for the choices of others? (57:50)

Encouragement

  • There is nothing that I find more meditative than being in this kitchen with all of these foods that healed me and saved my life. I love being in this room. I’ve set it up to be very comfortable & functional for me to work in. It’s my favorite room in the house.
  • If you’ve set up your Workplace for Wellness you are always going to have simple things that can be put together by a helpful friend. You are not going to starve. Go for the easy convenience of fresh fruit.
  • Make every bite count. Quit playing around. Just do it. It’s a choice. You are not a victim of disease. Choose health.

“Productive Meditation—when we are in our kitchen making something we make all the time for wellness. These routine rituals feel good when we feel the results of them.”

Recommended Recipes

Plant Based CarnitasSheet Pan NachosSheet Pan QuesadillasPlant based Cheeze It Crackers
Loaded NachosTaco SaladFiesta Layer DipQuarantine Crackers
Corn TortillasEgg RollsYogi BowlKids Spaghetti
Mix n MacTostadasGet Well Soon SoupQuickie Cream of Veggie Soup
Baba GanoushBeans and RiceNice Cream SandwichesButtermilk Ranch Dressing

Recommended Classes

#116 Plant Based Chef No Experience Necessary#157 Preparing to Be Away#161 Tips for Limiting Stress
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    Class Description:

    This class offers tools to reduce stress and anxiety with a great recipe for Superbowl parties or an easy weeknight meal. Lighten-up emotionally and physically–get a helper in the kitchen and live a playful moment rolling, dipping, baking and eating crispy Taquitos.

    Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-254-taquitos-living-in-the-moment-to-reduce-stress/

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