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Positives from the Pandemic

By |2021-02-14T17:09:20-06:00September 3rd, 2020|blog, Healing, Health, Lifestyle, Nutrition|

The COVID 19 pandemic has been hard on so many of us. Frightening health outcomes, isolation, lockdowns, and measurable politico-socio-economic chaos make the headlines everywhere. Here is one feel good story that is a direct result of the pandemic. Let me introduce Miss Elizabeth Costello. We call her Aunt Betsy. At 83 years old, she has seen a lot and come a long way. This is her health story. Betsy was born in 1937, just after the Great Depression. She has lived in Wisconsin her whole life. Her father had a large garden, and Betsy grew up eating fresh vegetables every day. However, Wisconsin being “The Dairy State,” she was raised on lots of cow’s mi

Garden Grill

By |2021-02-14T17:11:05-06:00September 1st, 2020|blog, Cooking|

I’ve never had much of a green thumb. More like a brown one. Although it’s my mission to inspire others to eat more plants, I’m much more comfortable in the kitchen than the garden. This year a friend planted a small garden for my husband and me. Perhaps now I’ll grow a green thumb. We’ve been able to harvest kale and are anxiously waiting for the brussels sprouts, tomatoes and zucchini to come in. We are also back to grilling more often. For some reason we abandoned our grill for a time, but we’re back to firing it up regularly now and I look forward grilling our harvests from our little garden one day soon. Truth is, most of us are not grilling enough vegetables. Throwing veggies on the barbie is one of the best ways to cook them. The high, dry heat means less cooking time or nutrients lost in water, preserving more of the good stuff that makes them so healthy.

BBQ Jackfruit Sandwiches with Cashew Cream Slaw

By |2020-12-12T12:10:02-06:00August 23rd, 2020|Recipes, Sandwiches, Side dishes|

BBQ Jackfruit Sandwiches with Cashew Cream Slaw

Whole food plant-based version of a BBQ pulled chicken sandwich with delicious creamy coleslaw. This one will even fool the carnivores in the house.

  • 1 shallot (sliced)
  • 2 medium onions (sliced)
  • 3 cloves garlic (minced or smashed through a garlic press)
  • ½ bell pepper (chopped)
  • 4 cups jackfruit (fresh or canned)
  • 2 teaspoons salt
  • 1 teaspoon […]

Announcing PBNM Virtual Support Group

By |2021-02-14T17:11:49-06:00August 22nd, 2020|blog, Health, PBNM News|

Sherry Shrallow and Michelle Thall are teaming up to offer a weekly virtual support group through ZOOM for anyone who thinks he or she might benefit from talking with others on a regular basis on various topics as we navigate our way through these very different and challenging times. We know that social connection is key in making these times bearable. We will start each get-together with a brief check-in and then allow for conversation between members. It is up to the group to decide what they would like to discuss each week. Some examples of topics might be how to stay motivated to maintain our plant-based lifestyle or how the pandemic has affected our lives both emotionally and physically. Our group will be a safe and supportive place to come to as well as a place where confidentiality of all members will be honored. The groups will be small—no more than 10 people in total (including your facilitators).

CNS Certification of Cooking Coaches

By |2021-02-14T17:12:32-06:00August 22nd, 2020|blog, Health, PBNM News|

Here at PBNM we are passionate about spreading the word about the health benefits of a whole food plant-based lifestyle. One way we have done so is through our hands-on cooking classes. As a result of the Covid-19 virus we have had to temporarily suspend in person programs and have transitioned to social media platforms to present classes during these challenging times. Education about the science behind a whole food plant-based lifestyle has always been an important component of our PBNM Coking Coach program. A golden opportunity presented itself to our talented coaches when I learned that they could apply for full scholarships from the Food For Life Foundation to become certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies (CNS). I received my certificate in 2013 from this program and have been singing its praises for years.

Thinking Beyond the Traditional

By |2021-02-14T17:13:17-06:00August 22nd, 2020|blog, Health, Lifestyle|

Did you know that July is National Picnic Month? National Hot Dog Month? National Pickle Month? National Ice Cream Month and National Blueberry Month? These summertime favorites might bring visions of high fat/salt/sugar indulgences, but for those who want health along with such treats, it sometimes requires bringing a whole food plant-based twist to have our health and our delicious picnics too. Let me give an example. Love the taste of traditional hot dogs but don’t want the health risks? Try a carrot dog. Find an appropriate-sized carrot and boil till soft, then grill and you’ve got a great substitute to wrap inside your whole-grain bun. Add some no-sugar-added pickle relish or pickles with your mustard and sugar-free ketchup and you’re all set. (There are several recipes out there with marinade, such as this one, but they taste fine just cooked and grilled without marinade.)


By |2021-02-14T17:22:21-06:00July 28th, 2020|Health, Nutrition|

It is summer in the northern hemisphere. The temperatures are hotter than usual, especially with climate change. So now, more than ever, we need to focus on drinking enough water. Water, H2O, is an essential nutrient. That means we cannot produce enough from our body processes to sustain ourselves. Furthermore, we can’t get enough just from eating solid food. We must drink enough water to meet our body’s needs. An easy way to know how much water you need daily is to take half your weight in pounds. That is the number of ounces you should drink every day. For example, a person weighing 200lbs should drink 100 ounces of water per day.

Startling Levels of Glyphosate in Chickpeas/Hummus

By |2021-02-14T17:14:30-06:00July 24th, 2020|blog, Health, Lifestyle|

Chickpeas and other legumes are a staple in a healthy whole food plant-based diet. Learning that the Environmental Working Group (EWG)[1] found the cancer-causing chemical glyphosate in samples of hummus and chickpeas is terribly disheartening.[2] Their sample included all kinds of dry and canned beans, dry lentils, and garbanzo flour. This herbicide was sold for decades by Monsanto; now Bayer markets it under the brand name Roundup. The EWG tested 37 conventional chickpea and chickpea-based samples and found that nearly 90% had detectable levels of glyphosate. Organic products, too, were found to contain glyphosate, but in much lower levels. Although glyphosate is not permitted on organic crops, the chemical is permitted to be used as a pre-harvest drying agent for nearby conventional crops, and contamination of organic crops occurs as the chemical drifts from these conventional crops onto organic crops.

Spare the Ribs

By |2021-02-14T17:15:04-06:00July 22nd, 2020|blog, Lifestyle|

We are now full swing into grill season in the United States. What a long, strange Spring it’s been. Most of us know that meaty, fatty barbeque is not healthy. In recent months, meat has been harder to come by, and with the closures of meat processing plants, it has been becoming more expensive. Even though the closed meat plants may be coming back online, in our current climate, it’s the perfect time to try a different kind of barbeque. The doctors at the Physicians Committee for Responsible Medicine believe it is time for a change in how we eat and that meat plants should remain closed. They have a message for the White House Coronavirus Task Force which they communicated in a letter: “Meat consumption raises the risk for many of the underl

Food and Mood in Times of Crisis

By |2021-02-14T17:23:00-06:00June 22nd, 2020|blog, Health, Lifestyle, Nutrition|

We all may be experiencing the pandemic in different ways. Some may feel more fear, either of the virus or about their financial future, while others may feel grateful to have better quality time with family and more time at home. There are many aspects of life we can’t control but focusing on what we can control will have a positive impact on our sense of well-being as we navigate uncertain times. You may have heard of (or even be experiencing) a phenomenon called “the lockdown 15.” These are the pounds people are gaining from quarantine stress munching and are a true example of eating one’s feelings. It seems that many of us are seeking to regulate our mood with food. At age 16, I narrowly survived a suicide attempt after years of anxiety and depression. Overweight and overloaded with toxins, processed foods, and chemicals, my body was starving for healing foods and mood regulators found in whole plant foods. What I did not know back then is that I was overfed and undernourished.

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