I love vegetables, especially roasted vegetables. The prep time isn’t long, you put them in the oven and eat them until they are gone! Making vegetables has never been so good or so easy.
Here is what you need:
- 1 bag fingerling potatoes (Whole Foods)
- 1 bag brussels sprouts (Whole Foods)
- 3 garlic cloves, minced
- 2 tbsp fresh minced rosemary
- extra virgin olive oil
- 3-4 drops of rosemary essential oil (put this into 1 tbsp of olive oil and stir well, before tossing the veggies in olive oil.)
- Freshly ground black pepper
- Kosher salt
- 1/4 tsp red pepper flakes (optional)
1. Preheat oven to 400F and line a large baking sheet with parchment paper.
2. Rinse and scrub potatoes. Pat dry. Slice in half lengthwise and place into large mixing bowl.
3. Cut off stem of brussels sprouts and remove loose outer leaves and cut in half. Rinse and pat dry. Place in bowl.
4. Add the minced garlic, minced rosemary, oil, salt, pepper, and optional red pepper flakes into the bowl along with the potatoes and sprouts. Toss with your hands to combine and place on baking sheet.
5. Roast for 45 minutes at 400F, stirring once half way through baking. You want the potatoes and brussels to be crispy. If the leaves of brussels get dark, good. Before you serve, place potatoes back into a bowl and toss with the 1 tbsp of oil that has 3-4 drops of rosemary oil. Applying the olive oil with essential oils will allow the therapeutic properties of the essential oil to be present in the dish, rather than cooked out.
If you love this recipe, share it with friends via Pinterest, Twitter or FB.
I’d love to hear your comments in the box below, so don’t forget to tell me how it went or if you liked this recipe or came up with something I might want to try differently.
For where I get my essential oils, cause you know I only use the best, click HERE
I don’t know about you, but I love a simple fresh snack that burst with color and flavor. As a board certified health coach and vegan, I look for simple recipes that are loaded with nutrients. This is one of my personal favorites. You can make it and store for up to a week and keep it for whenever you need a healthy snack.
One 15-oz can chickpeas (2 cups cooked), drained and rinse
2 cups spinach
1/4 cup sweet onion, chopped finely
Juice from 1.5 limes plus 3 drops doTERRA Lime essential oil
3/4 cup fresh Cilantro plus 2 drops doTERRA Cilantro essential oil
1/2 tsp stevia (or to taste)
2 tsp Dijon mustard
1 garlic clove
1 tsp extra virgin olive oil
1/2 tsp ground cumin
1/2 tsp Himalayan salt/freshly ground pepper
1. In a food processor, add the spinach and pulse a few times until chopped very small. Add the processed spinach, drained chickpeas, and chopped onion into a large bowl.
2. In the food processor (no need to rinse the bowl), add the lime juice, cilantro, mustard, sugar, garlic, cumin, and olive oil and essential oils. Process until smooth, scraping down the sides of the bowl as needed.
3. Pour the dressing on top of the spinach chickpea mixture and stir well. Add salt and pepper to taste. Let stand for about 10 minutes to let the flavors develop. Serve over a bed of grains, quinoa or brown rice are great of this dish.
Note: The dressing has quite a bite to it, thanks to the lime and oil that I cut down, so please feel free to adjust the dressing to your taste buds preference! You may want more oil, less lime, etc.
I love it when my husband throws food on the grill.
There is something about the flavor of smoke on slightly cooked vegetables that just sets my sense ablaze.
I love to experiment with cooking with essential oils and have come to discover the most delicious Shish Kabob recipe I would like to share with you.
What you will need:
package of cherry tomatoes
pearl or red onions
red, yellow and orange bell peppers
1). Chop all vegetables (aside from the mushrooms and cherry tomatoes into cubes that will fit onto a skewer.
2). Toss lightly with olive oil, pinch of salt and freshly cracked pepper
3). Then, if you want to spruce it up, in a separate bowl, combine 2 tbsp of olive oil or coconut oil with 3 drops of lemon and lime essential oil, 2 drops of cilantro or rosemary or thyme essential oils and stir well until incorporated.
4). When skewers are slightly cooked (I like my veggies crunchy and you know its way healthier to cook less), take them off the skewer, back into a bowl and toss in the oil. The flavor is astounding. So good, so fresh, so delish.
Do you love to grill? What are your favorite recipes? ANd have you tried them with essential oils instead of herbs? I’d love to hear your thoughts. Please leave your comments in the box below.
And, if you like this recipe, spread the love and share it with your friends via Pinterest, FB or Twitter.
If you want to know where I get my essential oils, cause you know I only use THE BEST click HERE
I love to eat raw and healthy.
My little grapefruit-avocado concoction is one of my personal favorite afternoon delights. It is super simple, and delicious.
2 Rio Star Grapefruits
tsp of fresh squeezed OJ
2 drops wild orange essential oil by doTerra
tbsp champagne vinegar
tbsp olive oil
pinch sea salt and freshly cracked pepper
Slice avocado and grapefruit lengthwise into large slivers.
Make dressing. Combine OJ, wild orange essential oil, champagne vinegar and olive oil. Place the pieces of avocado and grapefruit into a large bowl, toss with a few sprinkles of dressing (you do not need much as these flavors can really stand alone; it’s just to coat for a little added zest).
Place horizontally on a plate and sprinkle with a little fresh pepper and salt. ENJOY!
You will love this simple recipe. It is so good. If you try it and like, let me know. Leave your comments in the box below.
If you like this recipe please share the love and post it via FB, Pinterest or Twitter. Thanks!
If you want to try essential oils, cause you KNOW I only use the BEST, click HERE
When I was 14 years old, my grandfather died of Alzheimer’s disease. I remember the years leading up to his death and how quickly his mind wore away.
Here are 10 foods you should add into your diet that can help improve your mind:
This article can also be seen here.
A Slim, Sexy, New You.
Are you still trying to lose that last few pounds that just won’t go away?
I have good news: My 7-day no-starvation mini-Reset will get you back in your jeans.
Most women lose 4-5 pounds during the 7 days (and men who want to join typically lose 5-10 pounds – damn their faster metabolisms!)
Your 7 days will consist of cleansing and detoxing the body with without having to starve yourself. No hunger and no stimulants!
Best of all, you can join this virtual party anytime you want from the comfort of your own home!
Why Should You Join?
- You love yourself and want to treat your body right.
- You’ll lose 4-5 pounds in the first five days, and 5-15 pounds total after 30 days if you choose to continue on (yes, you can extend it if you want to get back in those jeans you haven’t been able to wear in years!)
- You’ll have enough energy to tackle your day like a champ.
- You’ll sleep like a baby (this means everyone around you will like you better the next day)
- Your skin will never have looked so good.
- Your moods will change so significantly all of your friends will want that miracle drug your on!
- I’ve done all the meal planning for you – you won’t have to think about a thing except maybe how good it will feel when the future slim and sexy you saunters into your party and while other women scoff with envy. Your smoothies, snacks and supplements are shipped straight to your door, and all you have to do is open the box and enjoy.
- You will not be hungry. You’ll eat five delicious meals and snacks each day. You’ll want to continue your new life way after your program is over.
- You’ll get a detailed grocery list, what to keep stocked in your kitchen, and even instructions on what to order at restaurants, or eat while traveling or at a party.
- You’ll have the support of me, all of my wonderful Strengthen, Nourish, Evolve coaches and everyone who is currently enrolled or has been enrolled in my online, virtual nutrition party. With our online forum, you’ll find the inspiration—and motivation—to keep on going.
The best part? It’s only $179. How can you beat that? It would cost you more to eat for a week!
With all the material and support, this program is worth well over $500, I just like to give people extra-good deals when I can. So grab a friend and join in on the fun.
What’s It Look Like?
For the first 5 days of what I call the RESET, you will drink three delicious and filling smoothies at mealtime, eat a yummy nutrition bar for both your morning and afternoon snacks, plus one serving of fruit and unlimited raw vegetables anytime during the day. While on the 5 Day RESET, you will also drink eight to ten glasses of water and exercise moderately for 20-30 minutes per day. On Day 6 and 7, I teach you how to incorporate healthy, plant based and whole grain foods into your diet. Going forward, you will know how to make healthier food choices.
After the 7 days, you’ll have the option to turn your program into a 14 Day or 28-day total health program.
What’s Included In The Cost?
- Your RESET Kit, delivered straight to your doorstep, with delicious chocolate, vanilla and strawberry smoothies, peanut butter crunch and oatmeal raisin bars, and a full month’s worthof top-quality supplements that help your body reduce stress, fight off oxidative damage to your cells and detoxify, thus helping you lose weight.
- Daily emails that you’ll receive each morning from yours truly with downloadable pdf files to make your detox efficient and effective.
- Videos, food charts, handouts and tons of additional resources so that you can continue on with your new, vibrant self.
- Lifetime access to my exclusive online nutrition forum for support so you connect with other participants for ideas and motivation.
What are you waiting for? Ready to sign up?
Brussels sprouts got a bad rap when we were kids. Our moms probably boiled them with no seasoning at all. Yuck. But with the recipes today, you will change your mind on your feelings for them. Here is one of my favorites. Let me know what you think!
Preheat oven to 400 degrees.
Choose the portion of brussels sprouts you desire. Cut off bottom, to the point that some of the loose skins fall off, then cut in half. Pull loose skins off and place in bowl along side the whole brussels sprouts. Once cut up and loose parts are ready drizzle coconut oil over them in a bowl, take a a couple pinches of salt and pepper and place on a non-stick baking sheet and cook for about half hour or until crispy. You will know when brussels sprouts are ready. The loose parts and whole parts will be crispy. This is a healthy side dish, one that you and kids of any age will enjoy.
Do you think you may be blood deficient? have you ever had your blood drawn and looked at through a microscope? You will see something quite interesting. Either your red blood cells are plump, round and healthy, or they are distorted, full of parasites or they are not well oxygenated. This is one of the most successful green tonics that promises to bring the oxygen back to your blood cells, restore them, and make them plump, round, healthy and vibrant again.
6 fresh alfalfa leaves
1 cup packed spinach
1 cup packed parsley
6 celery stalks
6 dandelion leaves
Juice and Enjoy!
This is one of the coolest products I’ve seen in a long time! The AquaZinger combines two of my favorite things: water and fruit. And it removes one of my least favorite things: hassle. Simply put, this is the easiest way to drink deliciously healthy, fruit-infused water all day long.
The stainless steel bottle keeps your beverage cold and fruity for hours. Just unscrew the bottom and pop in anything from berries to mint leaves to lemon slices. Screw it back on, fill the bottle with water, and shake! Shaking it activates blades that chop your fruit and strain the juice through a superfine mesh screen.
This 20-ounce bottle is leak-proof (toss it in your purse) and has a padded handle for easy carrying (tote it to the gym). The infusion flavors two full bottles, and the mouth is wide enough for ice cubes, too.
Is there a more fun way to drink plenty of water every day? I think AquaZinger wins.
Pomegranates are in season! You’ll love this tea that you can drink warm or cold!
4 cups boiling water
1 cup pomegranate juice or nectar
4 cups cold water
Lemon wedges, for garnishPreparation
1.Steep loose tea (or tea bags) in boiling water for 3 to 5 minutes.
2.Strain the tea (or remove tea bags) and pour into a large pitcher. Stir in pomegranate juice (or nectar) and cold water. Refrigerate until chilled, about 2 hours. Serve over ice with lemon wedges, if desired. Or, serve warm.
I absolutely love these Ball® mason jars. They are ideal for fresh preserving recipes such as salsas, syrups, sauces, fruits and vegetables. Make a salad, place the dressing on the bottom, fruits and lighter greens on the top and shake when you’re ready to eat. They stack perfectly in your refrigerator and pantry as well.
Stock up today so you have a place to store all of your Thanksgiving leftovers!
About a month ago, I did an Aruyvedic cleanse. I was required to eat Kitchari every day since it has a ton of protein but it’s so easy to digest. I spent time searching through recipes so I wouldn’t get bored. Since then, It’s become a staple in my diet this last month. It’s something I look forward to not only eating, but cooking as well! It’s really easy to make, relatively inexpensive (especially if you have some of the spices at home), and of course it has many incredible health benefits.
One of the versions I actually like best is one that was inspired from a recipe I found on my friend Paula Burton’s blog, Urban Girl Wellness. I encourage you to discover what your dosha is and incorporate spices and ingredients that work well for your constitution. Click HERE to take the Chopra Center Dosha quiz and discover yours today!
So what’s Kitchari and what does it have to do with Ayurveda and, more importantly, you? Kitchari is a traditional Ayurvedic dish that’s known to assist in detoxing the body and balancing all three doshas: vata, pitta, and kapha. Kitchari provides awesome nutrients while cleansing the toxins out of the body. It’s a great way to cleanse the body and soul in a gentle way. Kitchari is made with mung beans, basmati rice, seasonal vegetables, ghee, and spices. The mung beans are known for their ability to remove toxins, specifically pesticides and insecticides, from the body. Mung beans are also a great source of protein and provide a source of good carbohydrates and fiber. It’s also a great dish for those having digestive problems and recovering from illness. There’s many versions of Kitcheni out there from simple to more elaborate.
- 1/2 cup of dry green mung beans
- 1/2 cup of dry mung dal (split yellow)
- 1 cup high quality Indian Basmati Rice (good Indian rice makes all the difference!)
- 4-6 cups water (more water will make it soupier)
- 6-7 cups assorted vegetables (My favorite fall veggies in this recipe include: yam, carrots, zucchini, and cilantro to garnish)
- traditional is 2-3 tablespoons Ghee (Clarifieded butter. You can find Ghee at your local health food store), but I use coconut oil.
- 2-inch piece of fresh Ginger Root, minced
- 1 tablespoon Turmeric
- 1 tablespoon Cumin (I add a little more cumin. I love the grounding, earthy flavor of it)
- 1 tablespoon Black Mustard seeds
- 1 tablespoon Fennel seeds
- 1 tablespoon Mustard seeds
- 1/2 teaspoon Ground Coriander
- 1/2 teaspoon fresh Cracked Pepper
- 1 tablespoon Himalayan Pink Sea Salt (or regular sea salt)
- 1 Stick of Kombu (seaweed)
- 1/2 teaspoon of cinnamin
Puttin’ it Together
- Prep Ahead: Wash the mung beans and soak them in water overnight for 4-8 hours (this helps with digestion)
- In a large skillet or wok, melt the Ghee (or coconut oil) until it’s in liquid form
- Add seeds to the Ghee and saute until you hear the seeds pop.
- Quickly add the spices, ginger, rice and beans to the mix. Coat the rice and beans with the spices and seeds (important to do all these steps fairly quickly, so you don’t burn the spices)
- Slowly add in the water
- Add the vegetables and lightly stir all the ingredients
- Bring water to a boil
- Lower heat, cover and cook for another 45 to 60 minutes
- Stir in the salt at the very end.
- This recipes makes 4-6 servings. Melt a little more Ghee or coconut oil over the top and garnish with cilantro
* Some people say that adding the salt when the beans are still uncooked makes them harder to digest. They recommend adding the salt after the beans have been cooked.
- 1 cup of gluten-free white rice
- 2 cups of water
- 2 cups of vegetable stock (organic)
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 3/4 cup onion, finely minced
- 1 cup pumpkin, puree (not pumpkin pie filling)
- 2 cups of frozen peas (organic)
1/4 teaspoon of the following and grind them all finely:
- sea salt
- red pepper flakes
- ground ginger
- Toast rice in 2 tbsp of olive oil in a large saucepan.
- Add water and vinegar, bring to a boil, then reduce heat and simmer with the lid on until all liquid cooks off. About 20 minutes.
- While the rice is cooking, sauté the onion in a separate pan. Add all remaining ingredients EXCEPT the peas, bring back to a boil and then reduce heat and simmer and gently stir for another 15 minutes, adding more water if necessary.
- Add the peas and cook for another 5 minutes uncovered, gently stirring to keep from sticking to the pan.
Note: all ingredients used were organic.
Recipe by Jessica Wyman and posted with permission. This recipe is from Jessica’s ebook, Girlfriend’s Organic Kitchen.
Jessica is a Yoga instructor, Reiki practitioner, and a Board Certified Holistic Nutritionist. She’s also the author of Girlfriend’s Organic Kitchen, a digital cookbook which features 45 delicious and healthy recipes which are gluten-free, low glycemic and vegetarian friendly. Find out more about her cookbook here. And you may connect with her on her FB Fan Page, here.
Cucumbers are now known to contain lariciresinol, pinoresinol, and secoisolariciresinol—three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers. In addition, they have major anti-oxidant and anti-inflammotory properties.
Have you ever tried to make your own cucumber water? Take a cucumber and mix it in your blender with 18 oz of either filtered water or coconut water and blend! Tell me what you think!
1 avocado split in half – do not peal out the center, just take out the pit
yellow peppers diced in small pieces
cilantro sprinkled on top
cherry tomatoes sliced in half
I played with it a little bit and now want to share it with you.
1 garlic clove
1/4 cup Sun-dried Tomatoes in Olive Oil
1/4 cup Tahini Paste
Juice from 2 lemons
1 TBS tomato paste
Pinch of Himalanyan sea salt
Pinch of smoked paprika
Ezekiel sprouted grain tortillas or other gluten free tortillas
3 cups almond meal
2 1/2 cups dried shredded unsweetened coconut
1/2 tsp sea salt
1/4 cup plus 2 Tbsp agave nectar or honey
2 tsp pure vanilla extract
1 small 2 inch chunk of organic raw red beet (or enough to color the cake red)
raw chocolate glaze:
1/2 cup melted coconut oil
1/2 cup raw cacao powder
a pinch sea salt
1/4 cup agave nectar
To make the doughnuts, combine all ingredients and process until smooth. Shape into 16 balls, and then shape into doughnuts and place on a dehydrator sheet. Dry for about 8 hours or until not sticky. To make the glaze, whisk all ingredients until smooth. Let sit a little while to thicken. Place the doughnuts on a drying rack. Drizzle the glaze over the doughnuts, then them on a foil lined sheet pan. Place in the freezer to harden for a few minutes. Remove from freezer, and serve!
recipe adapted from fragrant vanilla cake: http://fragrantvanillacake.blogspot.ca/2012/11/raw-dark-chocolate-glazed-red-velvet.html
- 1 cup cashews
- 1 heaping cup dates
For the filling:
- 3/4 cup carrot juice
- 1 cup Irish moss gel (see below for alternative)
- 1 cup cashews
- 1/4 cup nut or seed milk (substitute soy or rice milk if you like)
- 8 pitted dates
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- Dash cloves
- Stevia to taste
- Place cashews and dates in a food processor and process until broken down and uniformly mixed.
- Press into a pie pan to make crust.
- Set aside.
- Combine all filling ingredients in a Vitamix or other high-speed blender and blend until the mix is very, very smooth.
- Pour filling into crust.
- Place in freezer for about 2-3 hours.
- Transfer to fridge and serve at any time.
- Be inspired with its deliciousness.
- Food process the brownie ingredients until blended and dry chunky.
- Press into a small pan. (9×9 works well!)
- Put all icing ingredients into Vitamix blender, and blend on high until smooth.
- Spread icing over brownies and place in freezer to set for 1 hour.
- When you are ready to serve, cut into 12 servings and enjoy!
- Place all ingredients in your blender and puree until smooth and creamy.
- Add more water to achieve desired consistency.
- Sprinkle with cinnamon and serve immediately.
- Mix all ingredients together in a bowl with hands, until dough is uniformly sticky and clumps together easily.
- If necessary, add a touch more agave.
- Scoop in tablespoons onto a dehydrator tray lined with teflex sheets or parchment paper.
- Dehydrate at 115 degrees for about 6-8 hours.
- Avoid sneaking them out of the dehydrator too soon, even though the smell of coconut and vanilla may be wafting through your house.
Coconut is a monosaturated fat, which is used directly for energy, and helps lower bad cholesterol.
This detoxing recipe was inspired by Fully Raw’s Carrot Salad so I used her photo. But I decided to add the other greens, and change the orange in the dressing to the pineapple and grapes and voila…… you decide what works for you. :-)
for the salad:
1 head Asian cabbage chopped
1 head bok choy
2 handfuls of mixed greens
3 large carrots shaved
2-4 green onions
sesame seeds sprinkled on top
for the dressing:
2 TBS olive oil
handful of grapes
Himalayan sea salt and cracked pepper to taste
put in blender and pour over greens
Pomegranates have been savored in the Middle East for centuries, and today they’re finally getting their due in the West. It’s no wonder the secret’s out: the ruby-colored fruits have a distinctly tart flavor that pops in both sweet and savory dishes. (Plus, they’re good for you, brimming with healthy antioxidants, are you eating your pomegranates.)
De-seeding a pomegranate takes some time and skill, but the effort is worth it. Once you’ve got your pomegranate seeds (or arils, as they’re technically known) — or just buy the seeds in packets – you can make any of the recipes from around the web in the slideshow below.
What’s your favorite way to use pomegranates?
- ½ each Asian cabbage and red cabbage
- Bok choy sliced in small pieces
- Handful of snap peas, trimmed and cut lengthwise
- 3 scallions chopped
- Handful of Brussels sprouts peeled apart
- 2 carrots sliced thinly or grazed
- Handful sprouted mung beans
- Handful of dried raisins, cranberries or dried blueberries
- ½ cup chopped walnuts
- 1 Tbs sesame seeds (black looks prettier)
- ¼ cup extra-virgin olive oil
- 1 – 2 Tbs sesame seed oil
- 1-2 Tbs apple cider vinegar
- Splash of tamari
- 1 heaping Tbs raw tahini
- 1 Tbs agave
- 1 Tbs fresh or minced ginger
- Pinch of Himalayan sea salt and fresh pepper
- 1 large butternut squash, diced
- 1/4 cup cold-pressed extra-virgin olive oil
- 1/4 cup pine nuts
- 1 sprig fresh rosemary
- 1/2 Roma tomato
- 1-2 cloves of garlic
- 1-2 Tbs of agave or your favorite sweetener
- 1 cups warm water (if you’re eating it raw, don’t heat above 110 degrees)
- 1 tsp sea salt
- ½ Large Butternut Squash or 2 large yams
- 3 Tbsp Miso master
- 1 cup raw organic Brazilian or Pine nuts
- Fresh basil (optional for a Pesto sauce)
- ¼ cup Olive oil
- ½ cup water
- Sea Salt to taste
- Chives or green onions
- Chopped cabbage (mixed in sauce below),
- Sliced or shaved carrots,
- Bean sprouts
- Sliced mangos
- Mint leaves
- Fresh basil
- 1 Tbs maple syrup
- 1 Tbs Braggs apple cider vinegar
- Juice from one lemon
- 1/4 cup raw almond butter
- 2 cans cannellini pre-soaked white beans, drained
- 1 large sweet potato, baked/peeled/mashed (about 2 cups)
- 2 Tbs tahini
- 2 tsp maple or agave syrup
- 1 tsp lemon pepper seasoning or Cajun seasoning (or another favorite spice)
- 1/4 cup Bob’s Red Mill (or other brand) gluten-free flour
- Pinch Himalayan sea salt
- Plentiful gluten-free bread crumbs
- Optional: additional seasoning (I recommend whatever you have on hand; I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
If we eat a nutritious breakfast and lunch, those meals should be able to sustain us until dinnertime. But sometimes our eating habits throughout the day are less perfect than we’d like to admit, and sometimes our dinner may be later than we’d prefer it to be. Late afternoon hits and we feel like we need a little boost of something to get us through until that next meal. It’s possible that blood sugar levels are low and our energy maybe dropping.
Don’t reach for that candy bar or processed snack in a box! You may feel a little surge in your energy level due to the sugars or caffeine in the snack, but that energy will not last. In fact, it will only spike your blood sugar and you’ll actually feel worse than you did before the snack.
here are some alternative, healthy snacks that will tide you over and keep you feeling alive again.
This is one of my favorite snacks. You can purchase them at your local health food store or make them yourself in a dehydrator. They are a great superfood, rich in Vitamin A and can be prepared with delicious nuts and spices, such as cashews, sesame seeds, paprika, chipoltle peppers, red bell pepper and sea salt to add more zest!
A green smoothie is the perfect way to eat your veggies (or get your kids to drink them). I like to use a leafy green such as spinach or kale, a fruit (this summer I was into adding pineapple and coconut, but this winter I may add frozen organic berries), a green superfood powder or gogi berry, chia seeds, flax seed oil and coconut water. Fresh greens are packed with minerals such as calcium, magnesium, potassium, zinc, iron and phosphorus. They are also high in vitamins A, C, E and K. Greens are loaded with fiber, folic acid, chlorophyll and other micronutrients and healthy phytochemicals. You’ll love drinking them and the way you feel after!
nuts and seeds
Nuts and seeds are a great option to reach for when you’re stomach is calling out to you. They are easy, healthy and filling. You only need to at a handful or so. They are a rich source of antioxidants, vitamins, minerals, protein and Omega-3 fatty acids. You can buy them raw in your local health food store, which I recommend so you get more nutrients. You can also make your own yummy trail mix combining your favorite varieties such as, almonds, walnuts, sesame seeds and pumpkin seeds. Nuts and seeds help lower LDL and increase HDL, which makes them a heart-healthy snack and they are loaded with vitamins and minerals, including magnesium, vitamin E, vitamin B2 and phosphorus.
There are so many companies out there, it’s hard to choose which one to buy. I use a brand that is low glycemic, has a high quality protein and has all natural sweeteners. When I make my own, I use a raw rice or pea protein, hemp milk, raw cacao and berries. Hemp milk can be rich is Vitamin B12, D, calcium and Omega 3 and 6. Berries are rich in antioxidants and low on the glycemic index. Whether you choose the easy way or already prepared way, they are both healthy and filling.
raw veggies with hummus
Raw veggies are such a perfect snack because they travel well. You can bring them to work and they’ll stay fresh all day. Just slice a few carrots, celery sticks, cucumbers, hicima or any other veggie and add some hummus or another favorite dip for flavor. Hummus is made of chickpeas, olive oil, lemon juice and tahini. The chickpeas in hummus are a good source of fiber, which promotes heart health. Hummus also contains many other vitamins and minerals such as folic acid, zinc and magnesium. Another favorite dip I like is a cilantro, jalapeno, walnut, garlic and olive oil mix. Yum!
Now that you’ve got some new, delicious snack ideas, you may feel more energized and alert during that normal mid-afternoon lull. Try them and let me know what you think.
I used to feel like my family might as well be eating SPAM for dinner. I’d look over at my husband’s plate: two hearty mounds of meatloaf and not a vegetable in sight. And then my daughter’s plate: she only eats five things total, including goat’s milk yogurt, gluten-free cereal, dried mangos, and gluten-free pretzels. Awesome, right? I guess I can use the excuse that she’s three. Then there is my plate: a mélange of assorted raw vegetable salads. As I would sit there, I would find myself confounded by the funny food farm on our dining room table.
Eating well is not just some sidebar of my character; it’s an integral aspect of who I am. I walk the talk. I talk the walk. Good nutrition and healthy eating habits for me is a must. I’d prepare raw, delicious foods and take my daily supplements. It’s non-negotiable. So how come I couldn’t get them to eat anything that wasn’t processed and out of a box? They’d want nothing to do with my plate. My husband would see green and ask where the main course was. My daughter would see green and ask for her crackers.
It was maddening. Do you feel like you’re in the same boat? Are you struggling to teach your family to want to be conscientious of what they put inside their bodies? Are you trying to align your family’s eating habits with your own values when they clearly don’t care?
Let me tell you, this is not an easy task. Converting your family to a conscious nutrition program takes education and time. Bad habits are hard to break. I know. I had my bad habits too. But ultimately, for me, there was no other choice. My digestive system went haywire and I knew I had no choice. I was at the end of my rope and unwilling to feel less than perfect anymore.
The strange thing is most people have accepted less-than-optimal digestion. Gas, bloating, constipation, fatigue, moodiness, sluggishness, and terrible sleeping patterns have become the norm, and no one looks at to their diets as the potential cause. But these symptoms do not have to be acceptable. Not for you and not for your family. So how do you change their eating habits without feeling like the Grinch that stole Christmas?
• Make it fun—bring your kids into the kitchen with you to prepare their own food. When they have a chance to be included in the experience, they may want to eat what they’ve prepared. My three-year-old knows how to use our juicer and my eleven-year-old loves using the Cuisinart. She even bought me a dehydrator for Christmas last year!
• “Sneak” veggies in their food—there are ways to create delicious green smoothies with enough fruit in them so their picky taste buds still enjoy.
• Make sure your kiddos are on a multi-vitamin, bi-omegas and active calcium—even with the diet I have, I consider supplementation a must. Unless your kids are eating ten pounds of spinach a day and fifteen cans of sardines, chances are, they, too, need supplementation.
• Try a variety of new recipes for your man who won’t eat his veggies—instead of overhauling his eating habits, create the kind of salads or vegetable dishes that you think he may love. Experiment. Get online or check out my blog to find recipes that spruce up your standard vegetables. He too will start to crave them in their raw form like you do. You can also start making killer salads that incorporate tons of great things he’ll love. A chopped salad with romaine, salami, feta cheese, apple, carrots, cucumber, finely chopped kale, nuts, bell pepper, and avocado tossed in an apple cider vinegar and olive oil based dressing will convert any man.
If you’re tired of your family’s eating habits and concerned with their general health and well-being, you are going to have to take the bull by the horns and experiment in a way that makes your family members feel good about your choices and theirs. You may have to fly in under the radar instead of banging them over the head with accusations about how ridiculous their eating habits may seem to you, but if you are willing to put in the effort and remember to keep it fun and positive, you, too, will be able to inspire your family to make better choices. And soon you’ll be hearing your toddlers asking if they can help you prepare a salad or, better yet, your hubby ordering a vegetarian meal when you go out to eat!
Do you have experience or a funny story about how you got your family on the veggie train? Share with us in the comments below!
To read this article on Islaorganic.com, click here.
When you think about stress or tension, where does your mind go?
A lot of us think about stress being manifested in our physical bodies because we’ve just exercised. Maybe we’ve gone for a long run or it’s the first time we’ve exercised in awhile—or, it could be due to a lack of activity (sitting at a desk all day). Our muscles feel tight; there may be tension in our shoulders, necks or hips.
But very often it is our emotions that are wreaking havoc on our bodies—much more than any amount of exercise we can do—and they are stressing our internal organs.
Do you ever notice how wrecked you feel after a fight you’ve had with your partner, after the death of a loved one or after you’ve encountered some terrible news? Or maybe it’s anxiety over a situation at work or with your children.
Now, the stress is manifesting itself in your digestive system. Symptoms can include bloating, gas, nausea or constipation—your gut is literally telling you something is wrong.
When we feel stressed, we often reach for foods that actually higher our anxiety levels. Coffee or other caffeinated beverages can seem appealing. Sugary, processed foods or simple carbohydrates become our “comfort” foods. Unfortunately, these foods and beverages can make everything worse; our liver goes into over-drive, we have trouble sleeping and our symptoms increase.
So, what’s the solution? Can we manage the disaster taking over our bodies? Yes! We have a choice in dealing with stress head on.
The first step is to listen: What is your body saying to you? It’s smarter than you think. The second step is to not ignore your symptoms anymore: take initiative and move the stress out. The third step is to reach for foods that actually lower anxiety levels.
Here are a few foods that have actually been proven to lower stress levels:
1) Blueberries: The high potency of antioxidants in these berries counteracts the production of cortisol, the number one chemical that is released during a stressful time.
2) Peaches: This fruit is a fantastic super food. Peaches include phytonutrients that give you healthier skin and help fight cancer. They also have a natural sedative that can help reduce stress and anxiety. Plus, since they are sweet, they can work wonders when you need that sugary treat.
3) Acacia berries: This superfood that should not be ignored. The acacia berry has phytonutrients that have been shown to enhance your mood. They have additional health benefits, such as leveling your blood sugar which therefore reduces sugar cravings.
4) Cacao: Raw cacao is the ingredient found in chocolate. It is high in flavonoids. Flavonoids are potent with relaxation properties. It also contains phenethylamine, a chemical that enhances mood. You can add raw cacao to your smoothies, your macaroons or you can get the nutrients by eating a dark chocolate bar. The darker the chocolate, the more of these substances you are getting. Generally, opt for bars with 70% cacao or higher.
5) Maca root: Maca root is a powder made from a Peruvian root and can be found in certain supplements and drink mixes. Maca root, in its unprocessed form, contains a phytonutrient that helps ward off anxiety and depression. Some studies have found that maca root is just as useful at fighting depression as prescription antidepressants, since it contains so many mood enhancing nutrients. Another plus is that maca root is natural and does not have as many of the risks and side effects prescription anxiety medication. Maca root powder can be made into a tea or sprinkled over other foods to give you the maximum health benefits. You actually need very little—I add half a teaspoon to my smoothies.
6) Spinach: This lean, green leaf is high in magnesium, improves your body’s overall response to stress and stops your blood pressure from spiking.
7) Sunflower seeds: Sunflower seeds contain a high source of folate, which help your body produce the feel-good brain chemical, dopamine. Normal levels of dopamine help control of your emotional responses.
8) Walnuts: It has been shown that eating at least one ounce of walnuts a day can prevent your blood pressure from rising and keep your anxiety levels in check. If you tend to have higher levels of adrenaline and anxiety, make sure you get some of these delicious nuts into your diet so you’re not make your heart work more than it needs to. Walnuts can be a great addition to any salad or salad dressing.
These super foods are now everywhere, if you know where to look. And since we are becoming more and more aware of our health and how what we eat affects our mood, these foods are becoming easier to find.
If you have been feeling tension or stress, consider adding some of these super foods to your diet; they will have a calming effect on your body and help relieve feelings of anxiety.
Try using these super foods as alternatives for the more processed and less nutritious foods in your diet—particularly those high in fat, calories, and processed sugars.
You won’t believe the results!
To see this article on Elephant Journal click here.
Chopped cabbage (mixed in sauce below)
Sliced or shaved carrots
Sauce for the cabbage:
1 Tbs maple syrup
1 Tbs Braggs
Juice from one lemon
1/4 cup raw almond butter
Add the cabbage and mango mix to the rainbow chard. Chop the cashews, add 2 Tbs sesame oil and a tsp of Himalayan sea salt and sprinkle this mixture on top. Then pour the sweet sauce.
Wrap up and enjoy!
2 kale leaves
3 celery stalks
the fruitiness of the apples offsets the bitterness of the greens and produces a beautiful, red, detoxifying juice.