Thursday, October 8, 2015
1 1/2 Cup Of Pumpkin Seeds
2 Teaspoons of melted butter or olive oil
Preheat over to 300 degrees F.
Clean off major strings and chunks from seeds
Toss pumpkin seeds in a bowl of melted butter or olive oil,with your choice of seasoning
Spread pumpkin seeds in a single layer on a baking sheet
Bake for 45 minutes and toss occasionally until golden brown
Tuesday, September 29, 2015
3/4 cup of chopped cilantro
6 to 8 husked and coarsely chopped tomatillos
2 cloves of garlic,peeled and smashed
1 avocado,peeled,pitted and diced
1/2 chopped jalapeno chopped with seeds (or no seeds for a more mild taste)
1/2 onion chopped
Juice of 1 Lime
1 teaspoon of salt
1 teaspoon of ground cumin
Combine all into a food processor or blender until creamy!
Charred Corn Salad:
6 fresh shucked,corns
2 tablespoons of canola oil to coat the corn
kosher salt and cracked pepper
juice from 3 limes
1 ripe avocado diced
1 fresno chile pepper,seeded and finely chopped
1/2 small red onion finely diced
Preheat a grill pan on high heat,brush the canola oil over the corn and sprinkle salt and pepper on the corn. Then char for about 3 minutes on each side of the corn. Slice off kernels with a knife and into a bowl. Combine kernels and lime juice,avocado,fresno chile and red onions into the bowl as well.
Combine the corn salad and tomatillo dressing together and squeeze lime juice over the now combined dish. Can garnish salad with cilantro and cojito crumbles! Serve and enjoy!!
Monday, September 14, 2015
ORANGES- This golden little ball is packed with vitamin C,which is a natural blood thinner and is said to strengthen our capillary walls while preventing plaque build up.
SUNFLOWER SEEDS- Sunflower seeds are known to be rich in vitamin E which can prevent blood clots from forming. Similar benefits from other foods like olives,pumpkin seeds and nuts!
GARLIC-Other foods in the bulb group like radishes and onions can also help with circulation and prevents plaque build up as well as cleansing the blood from toxins.
CAYENNE PEPPER- Wether a fresh pepper or a dried spice,cayenne pepper has been proven to increase metabolic rate and strengthen arteries! Its most effective when eaten raw,on a salad or juiced.
ROOT GINGER-There are so many ways to enjoy ginger root,hot tea,added into a recipe or eaten raw,it helps with nausea,digestion issues and yep...you guessed it circulation!
WATERMELON-Watermelons contain lycopene,which is a natural antioxidant,its actually a natural pigment (the reddish color) found in other foods such as grapefruits,tomatoes and apricots!
The list goes on and on,its amazing at how many delicious options to eat out there that is ALSO improving our overall health! Of course all of these foods are most effective when exercise is added into the mix! When our heart rate is up our blood is strongly circulating throughout our body! Exercise as simple as walking,heel toe lifts and swimming (the best exercise) can get our heart rate and energy levels up! Keeping us on the path to a balanced and health lifestyle!
Thursday, September 10, 2015
We all know and its been told to us many times how important mediation is to our wellbeing. To create space in our mind to process life and keep our mind and body balanced.
We can also admit that we don't and or tell ourselves we don't have 30mins to meditate,sit silently and breathe in a class,that being said there are no longer any excuses with theses quick at home exercises we can do to practice mindfulness!
-1 Minute Breathing: This exercise can be done anytime and anywhere,standing or sitting down! Focus on breathing for one solid minute,start off by breathing slowly in and out,inhale and hold for a 6 count then release the air slowly. Literally watch your breathe with your senses,focus on the air filling your lungs and released back into the atmosphere.
-Mindful Observation: We can easily dismiss the natural beauty all around us as we zoom through our day. Focus on one natural organism,a flower,an insect,the clouds,the moon etc
Don't do anything other than notice this one thing,really look at it as if you're seeing it for the first time in your life. Think about this one thing and its purpose in the world,it's role and connect with that. This may sound cheesy to you but once you allow yourself to be free and think freely,this exercise will be one of the most calming and humbling exercises.
-Touch Points: Think of something that happens to us everyday,something that we may take for granted,like opening a door,starting up a computer,or resting on your bed every night. Simple things we take for granted that many people do not have,in that moment you are doing these simple things really think about how lucky you are to have a bed to sleep in or a brain that can help you use a computer or hands to turn a door knob. This can start a new way of thinking and being grateful for everything we have and notice less about the things we don't have.
-A Game Of Fives: In this last mindfulness exercise,take time to notice five things that go unnoticed or unappreciated in your daily life. This can be anything you hear,smell,feel or see! If you hear birds outside your window in the morning,feel the water that washes your skin in the shower,a cool breeze while driving home from a long day at work. Take notice of five of these little things and acknowledge their purpose in your life. Ask yourself what would life be like if you didn't have these little things.
By becoming mindful of who we are,what we are and how things have purpose,if any, and how it interacts with us keeps us centered and slows down our days and lives from just flying by us. In the hustle of bustle of everyday demands and expectations others put and or we put on ourselves,its nice to remind ourselves that we are living at this moment.
Tuesday, August 25, 2015
-Establish A New Sleep Routine: A week or two before starting school try going to bed an hour earlier and waking up an hour earlier. Studies show that children between the ages 3 and 5 need about 10 to 13hrs,ages 6 to 13 need 9-11hrs and teens 14yrs and older 8 to 10hrs of sleep a night. Be sure to keep all electronic devices away from children at night,the bright glare of from phones and tablets can disturb sleep cycles.
-Establish A New Meal Regime: During the summer there can be a lot of sugar soft drinks,hot dogs,pizza,s'mores etc,try to sit down with a list of healthy meal options to choose from and introduce more fruit to replace the processed sugar. Be sure to make water intake goals daily,that helps flush out their system of any processed toxins as well as 'awakens' the muscles and mind! Depending on the childs age,find out what lunch options your childs' school provides. Also create a habit of eating breakfast every morning before leaving for school,for children especially no matter their age,it IS the most important meal of their day!
-Get Into An Exercise Routine: At least one hour of physical exercise can help kids feel less stressed,feel better about themselves because of the release of their endorphins when the heart rate is up. Exercise will help their mind be alert,build muscle and strong bones as well as help with sleep at night.
-Introduce A Wall Calendar: Teaching our children time management is important and creates a less stressful and less chaotic environment,ultimately keeping their focus on their studies. Even if your child is very young having a wall calendar or wall planner with chores or play time scheduled is a way to introduce a time management habit.
School Time can be dreaded by kids but reminding them about how much fun it is to learn and socialize with their friends is key. Always encourage positive talk about when it comes to school and learning so that negative thoughts or feelings towards school can pass quickly and feel strong enough to solve any problems.
Thursday, August 20, 2015
- 2 cups of creamed coconut
- 2 cups of fresh and organic blueberries
-1/4 cup of maple syrup
-2 tsp of ground vanilla beans
-Combine all ingredients into a food processor until mixture is smooth
-Line a 8x8 baking sheet with parchment paper,leaving enough room for the parchment paper to hang over the sides of the baking pan.
-Pour mixture onto the parchment lined baking sheet and spreading it out evenly,you may need a wet spatula to help spread because the mixture will be really thick.
-Stick pan in the fridge to cool and firm,so maybe about 20mins.
-Once mixture has firmed,lift off of pan using the sides of parchment paper.
-Cut into squares and serve! Left over bars must be store in the fridge in an air tight container.
Wednesday, August 12, 2015
BlackBerry and Grilled Peach Quinoa Parfait!
2 peaches halved and pitted
1 cup of cooked and cooled quinoa
1 cup of blackberries
1 cup of greek yogurt (plain preferred)
4 teaspoons of raw honey
4 teaspoons of slivered almonds
Preheat oven to 375 degree
Place peaches facing cut side up in a baking dish
Bake for 35-40mins until flesh has softened
Remove skin if preferred,then slice into 1/2 inch pieces
For the layered in jar look, 2 tablespoons of quinoa on the bottom then 2 tablespoons of blackberries about an 1/8th of the peaches,2 tablespoons of greek yogurt,1/2 teaspoon of slivered almonds and 1/2 teaspoon of raw honey.
Repeat until jar is full and garnish with extra fruit or almond slivers.
2 teaspoons of avocado oil
1/2 large yellow onion
1 bundle of asparagus,or replace with any other green vegetable.
10 eggs beaten
3/4 cup of grated cheese
salt and pepper to taste
Preheat over to 380 degrees
Slice onion to desired and asparagus,cut the base and the remainder cut into 2-3 pieces.
Heat oil in a large skillet and add the onion,cook until browned then add asparagus and cook for about 5 mins,you'll want to keep the crisp texture of the asparagus. Season to taste with salt and pepper.
Lightly grease jars with avocado oil,place portion of vegetables in jar,the majority of the jar will have vegetables in it.
Beat eggs and divide evenly in the jars,add 1 tablespoon of cheese on top of the egg in each jar and gently mix.
Place jars on a baking sheet on the middle rack of the oven for 20-25mins.
This should be done once the tops are brown.
Twist on a lid once cooled,store or eat!
Vegan Cobb Salad
1 cup of diced carrots
1/2 cup of diced onions
1 diced grape tomato
1/4 cup of diced naval orange
1 cup of diced avocado
Lime wedges to keep avocado fresh
1 cup of white miso marinated tofu
1-2 handfuls of mixed greens
Apple Cider Vinegar dressing
-1/4 cup of apple cider vinegar
-1/2 cup of avocado oil
-3 tablespoons of minced garlic
-2 teaspoons of dijon mustard
- 1 teaspoon of raw honey
Mix ingredients all together and mix dressing only when ready to eat!
Sushi In a Jar
3/4 cup of cooked short brown rice
1 tablespoon of rice vinegar
1 teaspoon of raw honey
1-2 teaspoons of soy sauce
1/4 cup of shredded carrots
1/4 cup cucumber matchsticks
1/2 cup of avocado diced
pickled ginger to taste
wasabi paste to taste
Heat vinegar and raw honey in a sauce pan for about 1 min then pour over brown rice to make "sushi rice"
Next layer ingredients in order you'd prefer and enjoy!!