Favorite Apple Walnut Salad

This easy salad is topped with sweet apples, crunchy walnuts, and tossed with a flavorful balsamic dressing. It's perfect for holiday gatherings!

Make it Ahead:You can prepare this dressing up to a week in advance, if you’re preparing for a big holiday meal. I use store-bought mixed green lettuces so I can avoid chopping the greens. Then all you have to do is chop an apple and some onion shortly before assembling and serving!
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PREP TIME 20 minutes
TOTAL TIME 20 minutes
SERVINGS 6
CALORIES 201 kcal
AUTHOR Megan Gilmore www.detoxinista.com

INGREDIENTS

BALSAMIC DRESSING

• 1/4 cup extra-virgin olive oil (I would cut this in half or omit entirely)
• 1/4 cup balsamic vinegar (see note)
• 2 teaspoons honey
• 1/2 teaspoon spicy brown mustard
• pinch of salt

SALAD

• 6 cups mixed greens
• 1 medium granny smith apple , chopped
• 1/4 red onion , finely chopped
• 1/2 cup raw walnuts , roughly chopped
• 1/3 cup feta , crumbled (optional)

INSTRUCTIONS

• To prepare the dressing, use a whisk to combine the oil, vinegar, mustard, honey, and salt. Dressing can be stored in a quart jar or other air tight container for a week or more and "tweeked" or added to as needed..
• To assemble the salad, fill a large bowl with the mixed greens, then top them with the apple, onion, walnuts, and feta, if using.
• Just before serving, generously drizzle some of the dressing over the salad and toss well so that everything gets evenly coated. Save the rest of the dressing for your next salad.

NOTES
I like to use a balsamic vinegar that has been aged for at least 3 years for best flavor. (It's a little more expensive than the cheapest balsamic options at the grocery store.) If you use one that hasn't been aged as long, you might want to add a little more sweetener to balance out the acidity.

Variations:
Salads are easy to customize to your taste, so feel free to get creative with what you love! 

• Add or substitute almonds or sunflower seeds
• Add or substitute crazens or other dried fruit like dried cherries or chopped dried apricot

NUTRITION
Calories: 201kcal | Carbohydrates: 10g | Protein: 3g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 7mg | Sodium: 110mg | Potassium: 156mg | Fiber: 1g | Sugar: 6g | Vitamin A: 505IU | Vitamin C: 11.1mg | Calcium: 58mg | Iron: 0.7mg
Per serving: Calories: 201, Fat: 17g, Carbohydrates: 10g, Fiber: 1g, Protein: 3gRecipe Notes:

Shannon's Buttermilk, High Protein Pancakes
 
MIX TOGETHER
1 large egg
1 large egg white
1 cup plain nonfat greek yogurt
1 cup buttermilk (you can make this with 1 cup milk and 1 tablespoon lemon juice / let it stand for 5 minutes)
1 banana - ripe and mashed into batter
1 tablespoon vegetable oil
 
MIX TOGETHER
1/2 teaspoon lemon zest (optional)
3/4 cup (62 grams) whole wheat flour
3/4 cup (68 grams) all-purpose flour
1/4 cup (32 grams) oaks (instant or regular)
1 tablespoon sugar
1/2 teaspoon baking soda
1 1/2 teaspoons baking powder
1/2 teaspoon table salt
 
2 tablespoons butter for buttering skillet
1 cup blueberries, rinsed and dried (frozen okay - don't rinse)
1 cup walnuts or pecans
 
Mix dry and wet ingredients separately and then blend together.   If you find it is too dry or moist, you can add extra egg or a little more flour to get the correct consistancy. Cook on hot skillet or frying pan. About 400 degrees.  Add blueberries, nuts, (banana, strawberries, etc) after first 1/2 of pancake cooks (watch for bubbles around the edges) and before you flip them. Serve them with real maple syrup or agave nectar. 

   * These make GREAT go to power snacks later in the day and freeze well for later use as well!

Aunt Donna's Garlic & Chives Mashed PotatoesPrep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings: 8
 
Author: Julie Lanford, MPH, RD, CSO, LDN   (www.cancerdietitian.com)Ingredients

• Ingredients:
• • 8-10 potatoes Russet – or equivalent volume of red, leave skin on if possible!
• • 8 oz reduced free cream cheese or Greek cream cheese I like to use Greek for twice the protein
• • 1 cup fat free sour cream
• • 5 garlic cloves or more, if desired!
• • chives
• • salt
• • pepper

Instructions

• Instructions:
• Scrub, wash and boil the potatoes. Or slice them and cook in a pressure cooker for 10 minutes.
• Mash them along with all other ingredients, adding skim milk if needed to make creamier.
• Place all ingredients in a 2 qt. casserole dish and bake at 350 degrees for 30 minutes.

Holiday Recipe: Healthified Spinach Dip!

Great with celery, carrots and whole grain crackers.
Prep Time20 mins
Total Time20 mins
Cuisine: Appetizer
 
Author: Julie Lanford, MPH, RD, CSO, LDN    https://www.cancerdietitian.com/

Ingredients

• 1 8 oz. plain (or 0 fat) Greek Yogurt
• 1 8 oz. Greek cream cheese
• 1 10 oz. package frozen chopped spinach
• ¼ cup chopped red pepper
• ¼ cup chopped scallions
• 2 cloves crushed garlic
• 1/8 tsp. liquid hot pepper seasoning
• Red pepper flakes to taste

Instructions

• Thaw spinach, press water out. In a medium bowl, mix yogurt, cream cheese, red pepper, scallions, garlic, and hot pepper seasoning, until well blended. Add red pepper flakes to taste. Cover and chill until serving time.

UPDATE:   We have 115 Angels so far!   We are seeking another 35+/-.   Are you one?
________________________
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Have you ever found the holidays a little overwhelming, especially as a survivor?

We are seeking individuals who would like to be a "Wind River Angel" and / or who would like to receive a little holiday cheer this December!

SIGN UP HERE

Not complicated and not expensive. Shannon and Cheryl will match you with someone including their name and address and ask that you send them some holiday love through the mail. Under $10. Could be something you made, a bar of fancy soap, maybe a small jar of Lavender oil or some other favorite scent. AND send them a card with a message of love, hope, inspiration or just something that will bring on a laugh!

And please, do not hesitate to click the box that allows YOU to receive something. Too often we do not put ourselves first. This is a chance to say YES, I would like some Wind River love too!  SIGN UP HERE

HUGS

Healing Broth is a powerful mineral-rich liquid that carries the essence of vitally nutritious vegetables, herbs, & spices in a way that is easy for the body to digest, assimilate, and utilize. You will find this recipe as comforting as it is nourishing. The ingredients of this simple recipe help to provide tremendous healing benefits to both the body and soul.

Carrots help to lower blood pressure, reduce edema, relax muscles, steady nerves, and balance cognitive function. Onions & garlic have powerful antiviral & antibiotic properties and can help eliminate heavy metals and parasites from the body. 
Parsley & shiitake mushrooms contain an excellent bioavailable form of iron which helps to keep your blood strong and prevent anemia and are also rich in zinc which is highly beneficial for treating viral issues and strengthening the immune system. Ginger & turmeric root helps reduce inflammation and improve liver function and aids in keeps your hair growing strong and skin healthy and vibrant. 

This incredibly healing broth can be made in advance & stored in the fridge. Simply heat up only what you need and place in a thermal mug for warm sipping throughout the day. This broth has the miraculous ability to be both healing, cleansing, and nourishing all at the same time and is a wonderful addition to any health regime. 

Healing Broth

Ingredients
4 carrots, chopped or 1 sweet potato, cubed
2 stalks of celery, roughly chopped
2  onions, sliced
1 cup parsley, finely chopped
1 cup of shiitake mushrooms, fresh or dried
2 tomatoes, chopped
1 bulb of garlic (about 6-8 cloves), minced
1 inch of fresh ginger root
1 inch of fresh turmeric root
8 cups of water
Optional: Chili peppers or red pepper flakes 

Preparation
Place all the ingredients in a pot and bring to a gentle boil. Turn heat down to low and allow to simmer for about an hour. Strain and sip for a mineral rich, healing and restorative broth.  

​Shannon’s Split Pea Soup
(Vegetarian and delicious!!!)          
 
Have fun with flavoring!  It is an amazing soup and fun & easy to cook!!!
 
6 cups water
2 cups (usually one bag) split peas (wash them but do not soak them)
½ tsp salt
1+ cup carrots (cut in round circles … do not over chop)
1 cup celery (you can also add some celery powder if you have it – optional)
1-2 cups potato
1 medium chopped sweet onion
1 tsp Italian seasoning
1-2 tsp fresh or dried basil
1-2 tsp fresh or dried oregano
2-3 cloves garlic – minced
¼ - ½ cup chopped FRESH parsley (skip this if it is not fresh)
1-4 pinches of cayenne pepper
black pepper to taste
 
Bring water to a boil with split peas.  Add carrots, celery, sweet onion, salt, garlic, Italian seasoning, basil, and oregano and simmer for 20 minutes or until peas are cooked al dente.  (Add a little more water if needed.)
 
Microwave the potato until it is almost fully cooked and dice it into chunks and add to soup with about 10 minutes left to cook.  Also add parsley, cayenne and black pepper to taste at this point.
 
Fresh whole wheat bread makes a wonderful side!!!
 
Serves 6. 
 
www.windriverservices.org

Wind River Dakota Bread
Makes one 2-pound loaf

1 1/2 cups water
1/4 cup honey (I heat the water in the microwave for 1 minute then stir in the honey until fully dissolved)
1 tablespoon  canola oil or olive oil (optional)
1 teaspoon salt
3 cups bread flour (1/2 unbleached white 1/2 wheat)
1/2 cup rolled oats (not instant)
1 1/2 teaspoons rapid or instant yeast
1  cup sunflower seeds (optional)

Variation:
1 cup walnuts +1 cup crazens

Other optional add ins:
1/3 cup crushed walnuts
1/4 cup pumpkin seeds
2 tablespoons sesame seeds
2 tablespoons flaxseed
1 tablespoon poppy seeds
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*Monitor dough for proper moisture level - dough should be tacky like scotch tape.  If too dry add small amount of water.  If too wet add small amount of flour.
Bread Machine Only

1. Add all ingredients to bread machine in the manufacturer’s recommended order. Use the normal "white bread" setting for a 2-pound loaf. Takes about 3.5 hours for completion - I leave it on "warm 
2. " afer it is done to dry the bread a bit more and make it slightly "denser"
3. Once baked, cool for at least 30 minutes before slicing.

Store in a tightly sealed container at room temperature for 2-3 days.

Dough to Oven Version

1. If you are going to toast the add-ins, do that first. (See optional step above.)
2. Add all ingredients except topping to bread machine in the manufacturer’s recommended order and run the dough cycle.
3. When the dough is ready, cover a large baking sheet with cooking spray or a Silpat mat.  Alternatively, mist two 8 x 4-inch loaf pans with cooking spray.
4. Using lightly floured hands, divide dough into two equal pieces and form into loaves, placing on baking sheet or in prepared pans.
5. If desired, sprinkle topping over both loaves.
6. Cover and allow dough to rise for 45 minutes. Preheat oven to 350° F.
7. Bake for 20-22 minutes or until bread is golden and sounds hollow when tapped.
8. Once baked, cool for at least 20 minutes before slicing.

Store in a tightly sealed container at room temperature for 2-3 days.

Most people I know do not know I was molested when I was a kid.  I kept it to myself and didn't talk to a soul about it for 20 years (turns out that is NOT the right approach)! In that time I graduated High School, I graduated college with an engineering degree and I got a good job, but it affected me so deeply I was constantly plagued by anxiety, fear of how other people perceived me, bouts of depression, and lots of anger and feelings of self-loathing.  It was hard. Really hard, but I kept busy and hoped it would go away. It didn't.

So when I was 29 I sought out professional help from a therapist (it took me 3 to find the right one for me, but that's another story) and though it has been a hard fought battle over the years to regain my clarity and sense of self worth it was the best decision I ever made. Therapy, group support and 12 step programs saved my life and I cannot say enough about their value and importance for anyone struggling!

Why am I telling you this?  Because after losing a close friend to suicide recently I decided it was time to speak out on the importance of mental health and the NECESSITY of asking for help.  Prolonged mental stress, depression and anxiety do not just go away because we ignore them, they have a funny way of reasserting themselves when we least expect it.  And the statistics are sobering.  On average 129 people take their own lives each day in the United States (many of them veterans suffering from PTSD) and there are, on average 1.4 million suicide attempts each year in the US. Clearly there are millions more that suffer in silence.

How can you help?  Watch for Warning Signs from those you care about. Be a good friend and let them know you care about them (what to do when you think someone is at risk).  If YOU are struggling with anxiety, depression or thoughts of suicide ASK FOR HELP.  There are many people out there who have been in your shoes (many more than you could ever imagine) and many caring professionals that can help, but you have to be the first to utter the unspeakable and begin the conversation.  Here are a few resources that may be of help:

• Excellent article on one persons experience with depression
• American Foundation for Suicide Prevention
• NIH Suicide Prevention Page - excellent resource
• National Suicide Prevention Lifeline (1-800-273-8255)
• Western NC walk-in and mobile mental health services

And here a few of my personal "go-to's" for shifting my mood/mental health:

• Exercise (increased physical activity may reduce depressive episodes by 17%)
• Time in Nature (especially beautiful places) - Harvard Medical School article
• Laughter 
• Healthy Diet - Harvard Medical School Article

As the Holidays approach remember to be kind to those around you (you never know if someone is feeling fragile) and take action/ask for help if you are feeling particularly fragile - your worth it.   And if you are reading this message, and wish to connect with me, I am just a phone call, text or email away.    

David, Co-Founder of Wind River

"Play it FWD” is an annual live music event with the purpose to support a nonprofit organization of the students’ choice while giving local small bands exposure. These students are making a difference in the world and offering their talents with a purpose!   

WHEN:  DECEMBER 8, 2019   4-8 P.M.
WHERE:  GOTTROCKS, 200 Eisenhower Dr., Greenville, SC

COST:  TICKETS $10 AT THE DOOR or BUY ONLINE in advance!*

   * Cancer survivors receive a VIP gift from Cheryl Lecroy

Also, check out amazing auction area supporting Wind River Cancer Wellness Retreats and Outreach Program.   All auction funds and ticket prices go to Wind River.

Hi Beautiful!

I am returning from retreat this week and I am overcome with GRATITUDE. Gratitude for the beautiful souls I met and the truly transformative experience I had at Wind River Cancer Wellness Retreat. This retreat was SO DIFFERENT from anything I had ever experienced. None of us had met in real life previously and we all drove out to a stranger's cabin in the woods. When you're a cancer survivor, you say YES way more often! So we all turned our cell phones off and walked into the unknown.

It turned out to be the best decision I've ever made. 

Another thing that happens when you become a cancer survivor?
You're ability to have "small talk" disappears.
So we all became close very quickly and were able to experience some deep personal healing.
And there was ZERO SCHEDULE. 🤯

There were activities and "Guidelines", as Shannon Carney likes to say, but nothing was expected of us. You were free to wander off and take a nap, sit by the river and paint for hours, fall asleep in the hammock...or you could take tai chi, art, yoga! The most important piece of this retreat was to just BE. 

I learned that by getting out of my comfort zone and trying things I might not normally try, I enter the more CREATIVE part of my brain. This is SO POWERFUL. My analytical (and often critical) brain wants to "figure things out" "find the answer" and "work harder"! The creative, free flow side of the brain is just a curious optimist...seeing MORE possibilities, opportunities, options! She says things like, "The more I slow down, the more abundance I receive" and "my only job is to feel good" and "But, how do you want to FEEL?"

Our more intuitive, embodied brain can feel more difficult to access.
She isn't as loud as the THINKING brain, but with tools like yoga, tai chi, dance, laughter and the SPACE to slow down you can find her again. And that's the key...we must slow down and listen.

Many of the answers you seek will be found in this wild, intuitive landscape of your soul, if you choose to go looking. 

YOLO!! May you continue to try new things, play outside and live from the HEART. There is so much FREEDOM there. 

Sending love! ​

Legion Brewery Southpark
Nov. 18th. 6:30-9pm


The new Young Colorectal Survivor group in Charlotte is gathering for a social on Monday November 18th (6:30-9PM). Drop by and connect with your fellow survivors! Any questions, email crcsurvivorclt@gmail.com.

Event details on Facebook


Thanks to friends and supporters of Get your Rear in Gear of Charlotte and Colon Cancer Coalition, this group is able to be there for younger survivors of colon, rectal and anal cancers.  Join the Wind River GYRG team scheduled for a family fun race on Saturday March 28, 2020! SAVE THE DATE

Wind River Holiday Meet Up
December 6th (5pm-9pm)
Good Road CiderWorks, Charlotte, NC

We had a great time last year at the Shift Charlotte sponsored Holiday Pop Up Market.  This year, look for our Wind River gathering area, shop, and toast the holidays together (kombucha, mead and craft hard cider on site).  First beverage is on Wind River!

Stop by ( your friends are welcome too) 
Good Road CiderWorks, 117 Southside Dr., Charlotte, NC
Friday December 6th 5pm – 9pm
Food Truck onsite

​
Look for a Wind River Table near the front of CiderWorks! Get a special Wind River gift!)