- You have better sleep
- Your skin is glowing
- You are waking up without bags under your eyes
- You are feeling less bloated
- You are walking through the day feeling lighter with every step
- You are eating foods that maybe once called inflammation or some kind of allergic reaction
- You’re looking forward to the next day
- You’re laughing more with your friends
- You’re dreaming bigger
- You’re carving out time within your day that is just for you
Renew in 24 Hours
- Rinse quinoa thoroughly and place in pot with water and turmeric or curry
- powder, if using.
- Bring to a boil, lower heat, and simmer for 15-20 minutes.
- Remove from heat, and allow to sit for 5 minutes. Stir with a fork.
- Steam broccoli, carrots, and cauliflower for 6 minutes.
- Chop spinach, parsley, and red pepper.
- In a large mixing bowl, toss together quinoa, steamed vegetables, spinach, red pepper, and parsley.
- Add the raw seeds and drizzle with lemon juice, sea salt, cayenne pepper, and oil.
It’s never just about the food on our plate. Helpful Tips for Self-Care:
- Cuddle up with your favorite blanket, and put a heating pad on your tummy to improve digestion.
- Brew a cup of tea and add your favorite local honey
- Do self-massage each night with coconut oil and your favorite essential oil on your feet and hands.
- Look in the mirror each day and tell yourself, “I love you”
FREE Diffuser! Isn’t this gorgeous!?!?
Visit my facebook page to get all the details on how to get the Willow Forest Diffuser for free!
Each time you move you burn calories, and by the end of the day, these add up. Here are easy ways to “fit in” extra movement at home.
- Turn cleaning your home into a workout. Put on music and dance while you vacuum or dust to help you get moving.
- Home a lot? Consider buying a treadmill or stationary bike. Read or watch TV while you exercise.
- Wash your car by hand, rather than take it to a car wash.
- During TV commercials, get active. Dance around, march, or do jumping jacks in place.
- Do sit-ups or crunches while watching TV.
- Enjoy an after-dinner walk with friends or family. If the conversation’s good, the time will go by quick.
- Sneak in some before-work exercise by getting up half an hour earlier each morning for a jog or walk.
- Walk the dog! You won’t find a happier companion. No dog? Perhaps your neighbor will let you walk theirs.
What are some ways you fit exercise into your day? Join me on Facebook!
Stay fit & healthy,
It’s almost time for the kids to go Back to School, so now is the time to take an inventory of your Essential Oils. Essential oils used regularly as part of your child’s routine will help boost their immune system from those pesky germs and may help improve their concentration.
Here are 6 Must Have’s to use throughout the day:
Peppermint: If you’ve ever inhaled a bottle of doTERRA peppermint oil, you know it instantly perks you up. This oil is great for the morning and afternoon time when the kids are doing their homework. I like to call it the “homework helper” oil!
Wild Orange: This oil is uplifting to the mind and body. Simply place a couple drops in a diffuser 30 minutes before the kids wake up.
Citrus Bliss: Positively affects mood with energizing and refreshing properties. This oil is a blend of Wild Orange peel, Lemon peel, Grapefruit peel, Mandarin peel, Bergamot peel, Tangerine peel, Clementine peel and Vanilla Bean Absolute. O La La!
On Guard: Supports a healthy immune system and has an energizing, uplifting aroma, which is the reason it’s a Must Have. This is one oil that is diffusing in my home all throughout the Fall and Winter months. This oil is a blend of Wild orange, clove, cinnamon, eucalyptus, and rosemary.
Lavender: For a good night’s sleep place on bottom’s of feet and a couple drops on their pillow case. Night, Night, Sleep tight.
Serenity: If there was one oil that I could not live without, it would have to be Serenity. This oil helps to calm the kids down before bedtime by diffusing it 30 minutes before bedtime. This oil is a blend featuring Lavender, Sweet Marjoram, Roman Chamomile, Ylang Ylang, Hawaiian Sandalwood, and vanilla bean.
“How to Stay Healthy When Traveling”
PACK SNACKS: Bring more than enough food for your traveling time so you will not get hungry and be able to maintain your energy levels. Snacks such as fresh fruit, raw nuts, trail mix, bars, protein powder, or raw veggies with hummus or nut butter.
HYDRATION IS KEY: It’s easy to get dehydrated on planes because of the circulated air and the altitude, so be sure to bring an empty water bottle that you can easily fill up. Avoid dehydrating drinks like coffee or sodas.
PLAN AHEAD: I always carry the same grocery list with me for my travels. When you arrive at your destination, find a local grocery or health food store where you can stock up on healthy foods. It’s all about prioritizing and fueling your body with foods that make you feel your best.
MOVE YOUR BODY: Whether there is a gym by you or not, packing your workout clothes/shoes makes you much more likely to schedule in some movement into your day. Most gyms offer guest passes which are perfect for travelers. If you can’t make it to the gym, walking, body weight exercises or running is a great alternative.
EATING OUT: You can ALWAYS create something healthy and delicious when dining out. Build your meal with a protein, a healthy whole grain carb and a little healthy fat like avocado, nuts or olive oil. It’s always a good idea to start with a salad and a light dressing like balsamic vinegarette. See how simple it is?!
HAVE FUN! Sometimes it’s easy to forget that life is about CHOICES and letting go of the “rules” sometimes. I don’t want to feel guilty if I have a glass of wine with my steak for dinner on Saturday with my girlfriends. Life is about balance. It’s about letting go of the guilt when you make the decision to indulge and savor the moment.
Don’t forget to subscribe to my newsletter for more healthy tips!
Hemp seeds seem to be cropping up everywhere! So, is this little seed really worth all the hype? Not only is it tasty, but they provide omega-6, omega-3 fatty acids and packed with protein.
Work hemp seeds into your daily routine:
SMOOTHIES Add 2 tablespoons into your smoothie for staying power all morning long (packed with fiber and protein).
SALADS It’s so easy to sprinkle them onto any tossed salad.
COOKED GRAINS Sprinkle them into your grain dishes and your family won’t even know it’s there!
BREAKFAST FOODS Stir 1 – 2 tablespoons into your yogurt or oatmeal.
TRAIL MIXES Sneak them into your on-the-go snacks like you would sunflower seeds.
Cheers to healthy eating!
I kept hearing over and over again from my family, “No more chicken!!!”. I thought it was time to “Kick it up a notch” and try a new recipe. They loved it!!!
One-Pot Chicken with Spinach
Ready in 40 minutes/makes 3 servings (recipe by Oxygenmag)
1/2 cup yellow onion, chopped
1/2 tablespoon olive oil
1 1/2 cups low-sodium chicken broth
3/4 cups uncooked quinoa
1/8 cup fresh basil leaves or basil oil
1 clove garlic, crushed
Dash of sea salt and pepper
1 cup of fresh spinach
1. Lightly coat a large skillet and saute onions over medium heat until translucent. Set aside in bowl.
2. Season chicken with salt and pepper. Saute in olive oil in the same skillet, about 4 minutes per side, then remove and set aside.
3. Pour chicken broth into skillet along with uncooked quinoa, basil (I like to use basil oil to enhance the flavor), garlic and cooked onions, and stir. Nestle the chicken breasts into the quinoa. Bring to a boil, then lower the heat and cover. Simmer for 15 to 20 minutes, or until the quinoa is fluffy and has absorbed all of the liquid.
4. Stir spinach into the mixture until it is wilted.
The amino acids in chicken help your body build muscle and burn more calories. One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Learn more about quinoa here on another blog post I wrote.
Comment and let me know how you like it.
Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. Sweet potatoes are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies, which has been linked with degenerative diseases. They are a good source of vitamin C. This vitamin plays an important role in digestion, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. They contain Vitamin D which is critical for immune system and overall health at this time of year. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
Balsamic Glazed Butternut Squash
recipe by M & F Hers
2 1/2 cups peeled and cubed butternut squash
2 tablespoons of organic honey
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1/2 tablespoon chili powder
1. Preheat oven to 400 degrees.
2. Combine all ingredients in a bowl.
3. Spread squash mixture in a single layer on a cookie sheet.
4. Bake for 30 minutes, gently turning after 15 minutes.
Not all oils and fats are created equal
Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.
A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.
There are many sources of healthy fats and oils:
- For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
- When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
- Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
- Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.
Experiment with these healthy fat sources and see which work best for you and leave you satisfied.
When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.
Recipes of the Month:
Savory Tahini Sauce
Prep time: 5 minutes
Yield: 1 cup
1/2 cup tahini
1/4 cup water
3 tablespoons lemon juice or 3 drops of lemon oil
2 tablespoons tamari
2 tablespoons maple syrup
1-2 cloves of garlic, minced
pinch of cayenne (to your taste)
1. In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!
2. Add remaining ingredients and whisk until combined.
3. Adjust flavors to your taste. Add additional water if you want it thinner.
4. Serve over grains and greens.
Note: Tahini sauce keeps refrigerated for up to one week.
What Do You Know About Therapeutic Essential Oils?
This past year I have literally given my medicine cabinet a complete makeover. And in the long run, it’s way less expensive.
I don’t know about you, but I love a simple fresh recipe that bursts with color and flavor. As a board certified health coach and gluten free guru, I look for simple recipes that are loaded with nutrients and keeps me satisfied for hours. This is one of my personal favorites. You can make it and store for up to 3 days and keep it for whenever you need something quick & satisfying.
Photo credit: Myrecipes
2 tbsp olive oil
1 drop basil essential oil
1 drop oregano essential oil
1 bunch green onions, chopped
2 cloves garlic, chopped
10 ounces spinach
1/3 cup plain yogurt
4 ounces feta cheese, crumbled
1. In a sauté pan mix olive, basil, and oregano oils.
2. Add green onions and garlic, and sauté on medium heat until tender.
3. Add spinach in small bunches until wilted and heated through. Set aside.
4. Whisk eggs, salt, and pepper together.
5. Add yogurt to egg mixture and mix thoroughly.
6. Place drained spinach mixture in a nonstick cake or pie pan.
7. Pour egg mixture over spinach and gently mix.
8. Add feta and bake in a 350 degree oven for 20 minutes, until firm.