Everyday Green Smoothie

This is SO good! You really could LOVE having it EVERYDAY! In fact, I’ve sampled this in classes and those who would have never even touched a green smoothie ASKED for the recipe! Really!! You’ve got to try it!!!!

4 large handfuls Spinach (up to ½ lb)
¾ cup Pineapple
1 Banana
1 Pear
½ Lime, peeled
½ cup cold Water
Sweetener to taste (stevia, raw honey, agave…) [I use stevia]
Ice*
1‐2 Tbsp Flax oil (optional)
1‐2 Tbsp ground Flaxseed (optional, but golden is my favorite)
Process in a high-powered blender until smooth and creamy. (that’s the key…be SURE, it’s super smooth and NOT chunky!) Serve immediately. Makes 2‐3, 16 oz servings.

*Use as much or as little as you like!

4 Steps to Instant and Delicious Salads and Dressings

Instant Delicious Salad and Dressing Ideas – in 4 easy steps

Instant Delicious Salad Dressing Ideas

Dressings make a salad! But who always has time to make dressing? Most of them use ingredients you can’t pronounce and don’t want in your body. Salad dressings typically contain lots of preservatives, sugars, and poor quality, less-than-healthy oils. Whether it’s sweet or savory you prefer, here are 4 steps for practically instant salad and dressing ideas, to make your greens delicious and something you look forward to!

Salad Ingredients

1- Gather and prep salad

  • greens – spinach, romaine, green or red leaf, butter crunch, and/or cabbage (pre-washed greens make this instant!)
  • veg toppings: tomatoes, cucumbers, peppers, onions, carrots, broccoli/cauliflower,
  • fruit toppings: berries, pomegranate, apples, citrus
  • protein: nuts, beans, lean meat or fish, organic cheese
  • herbs and flavors: garlic, basil, oregano, sea salt, pepper or pepper flakes (honey or fruit juice if you like your dressing a touch sweeter)

Dressing

2- Find your favorite pairings of olive oil and vinegar

3- Splash onto salad (I prefer to serve dressing on the side to prevent soggy salads. Shake or pour on desired amounts of oil and vinegar on each salad. Or, in a small bowl or shaker jar, make a larger quantity.)

4- Toss and enjoy

Pairing — Salad Dressing Ideas

The right combination makes flavors pop. Be creative. You just might be amazed at what works and is delicious! Here are some ideas to get you started from a few of my favorite places:

Queen Creek Olive Mill – Queen Creek, AZ

  • Rosemary olive oil and cranberry white balsamic
  • Meyer lemon olive oil and pomegranate white balsamic
  • Basil olive oil and strawberry white balsamic
  • Garlic olive oil and balsamic
  • Blood orange olive oil and prickly pear balsamic
  • Chili olive oil and peach white balsamic
  • Lime olive oil and white balsamic

Eighteenninety grille and marketplace – Granbury, TX: house favorite – lime olive oil and cranberry pear white balsamic

The Olive Tap’s – Perfect Pairings – extensive list

 

What’s the best ratio? It depends on your taste buds, but start with about 2-3 parts oil : 1 part vinegar

 

Here’s a quick, elegant and festive Pomegranate Salad and dressing idea to get you started:
Mixed greens (spinach and red romaine), pomegranate arils, onions, pecans, feta (sub avocado for dairy free)

pomegranate salad and dressing ideas

 

OR try this Beets and Greens Salad to play with different oil and vinegar combos.

 

Now, share the goodness.
Perfect for everyday, holidays and parties, and gift ideas.

 

 

Beets & Feta with Greens

As delicious as beets are “solo,” they make a great addition to salads. Here’s one of my favorites…and it’s super easy to make!

Beets and Feta with Greens

Romaine, chopped
Sweet onions, chopped
Beets, cooked and chopped
Goat feta*
Fresh garlic, minced
Sea salt and pepper

Layer salad veggies in serving bowl(s). Top with crumbled feta and garlic.
Dress with lime juice and olive oil OR balsamic and olive oil and toss.

 

A bit of ginger also adds a nice touch.

*Goat or sheep feta is usually easier to digest OR make Dairy-Free replacing with avocado or even chopped macadamia nuts.

18 Surprising Ways Journaling Makes You Healthier and Happier

journaling benefits for heathier body and happier mind

Journaling. I really had no idea the role it can play in making us healthier and happier. Writing can be really powerful for healing, growth, and transformation!

I’m not a natural journaler, and I marvel at friends who have notebooks filled with thoughts, insights and even prayers. I’ve been through seasons where I’ve tried. Quite frankly, I’m really too impatient to spend time long-handing out my thoughts and often I really don’t care to see some of them in writing. But lately, I’ve been challenging myself to rethink my view of journaling and adapt it to a style that fits me. Here’s a few things I’m noticing about the benefits of writing:

1- Frees up mind space – Instead of spending more mental energy remembering my grocery or to do list (or even significant dreams I’ve had), once it’s written down, I can be free to creatively think, reflect on, or problem solve…even just let my thoughts be still. That’s a stress reducer!

2- Improves productivity – As I write down specific goals for the day (week or month), I’m realizing how much more I can accomplish. It gives me an outline and solidifies a specific plan, which helps guide and direct my days. Though it’s the same things turning in my mind, there is something to putting it down and seeing it written out on paper that helps with focus, not to mention determination and motivation!

3- Identifies patterns – Yeah! Those thoughts I didn’t care to see in writing? Nailed it. Those are the thoughts that needed to change. The ones I need to catch quickly, so that I can refocus and redirect my thoughts back to what is true and authentic, lovely, peaceful, pure, kind, gracious, and excellent.

4- Processes and records life – This has become very real, as I’m putting the final edits on my first book. While I’ve written in more detail about my own health journey, it’s brought the realization of how far I have come, how much I’ve learned, and how my life has been transformed. Writing about some really difficult seasons of my life has been very therapeutic. I’ve been able to not only record the story of the healing process, but also the lessons learned to help others. Putting all the pieces together has helped bring closer to this chapter of my life. The ending helps reframe and bring a new gratitude to painful situations. At the same time, it shines a new light of satisfaction and reward on perseverance …and the excitement of new beginnings.

Documented benefits for a healthier body and happier mind

Research also shows journaling helps you:

5- Sleep deeper and better
6- Heal faster (even wound healing!)
7- Slow your thoughts and bring clarity
8- Organize ideas, thoughts, and beliefs
9- Build self-awareness

…and this is just a short list! Be looking next week for more journaling benefits and 5 tips for Writing for a Healthier and Happier Life —secrets I’ve discovered to help convert non-journalers!

Reset for Radiant Living – free class

Stressed? Exhausted? Sick? Want to hit “Reset”?

Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.

Refresh – Rejuvenate – Revive

Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You

1625 E Williams Field Rd
Gilbert, AZ 85295

Writing for a Healthier and Happier Life

way writing benefits body mind spirit

4-weeks in to my journaling challenge, it’s getting easier. Sometimes I’m amazed that I’m writing more, actually beginning to enjoy it, and surprised by the new thoughts that are coming as I write. Beyond the few perks, I’ve already mentioned in part 1, here are more of my discoveries about writing for a healthier and happier life:

10- Increases clarity – Just seeing thoughts, to-do’s, goals, and dreams in writing puts things in perspective. It helps organize thoughts, steps in a process or what to do next on the path towards a goal.

11- Solidifies vision – This really helps with long-term goals, whether it’s personal, relational, business or health goals. When you’re in the middle of a long journey, re-reading the original vision refreshes and renews the passion and dreams that can get weary or rusty in the process. More specifically, it helps us tune in and stay focused. Often our vision is too vague, but the more detailed and clear we can get, the more we can see it. This will help bring that dream to life, making it real and keeping us motivated, especially when things aren’t easy.

12- Improves learning and memory – Again, I’m seeing when I slow down to capture my thoughts, it helps me remember and solidify new information and concepts. I always think, “I can remember this.” But, that’s really not the case and i quickly forget. But more than that, writing the thoughts down makes them much easier to review…and continue pondering for deeper meaning.

13- Sets us up for a new stream of considerations – I’m noticing journaling slows my thoughts and allows me to tune in to and reflect on a fresh flow. It helps me tap into a new stream of ideas, inspirations and concepts that had I not slowed for, I would have missed entirely. I’ve especially been able to capture more insights from dreams as I write and see the happenings of the dream in word form. Really fascinating!

More Research to Encourage Writing for Health

14- Expresses and releases toxic, painful emotions
15- Helps shift mental focus and perceptions
16- Reduces anxiety and depression
17- Improves symptoms of IBS, asthma, rheumatoid arthritis, and state of mind in those dealing with Parkinson’s and cancer
18- Aids recovery from childhood sexual abuse, postpartum depression and post-traumatic stress disorder

I invite you, my other non-journaling friends, to join me on this challenge. These ideas have really helped me get going:

  • Use a journal or notebook that fits you–colorful to make you smile, classy to capture your life, small so you can keep it handy, etc.
  • Find pen(s) you love–color keeps me more engaged and makes me happy
  • Jot down some bullet points
    • Things you’re thankful for
    • Meaningful (or rough) moments during the day
    • Feelings
    • Goals
    • Dreams
    • Prayers
    • Inspirational thoughts
    • Insights
    • and so much more…
  • Don’t get overwhelmed by pressures of traditional journaling to write full, complete, punctuated sentences. Just start getting your thoughts out there. You might just be surprised that sometimes full sentences just start coming…rather easily.
  • Any form of documenting and written expression helps! I love my Notes app on my phone, but I’m discovering “they” are right. Writing by hand is especially helpful for learning, as it sends signals between the hands and brain to build motor memory. Don’t worry, I’m not giving up my app just yet! So, if it helps you get started, go for it!

Are you an expert journaler? I’d love to hear your stories!

…and please do share the helpful, healthful tips with friends and family.

 

 

What to do with Flax Seed?

How much flax should you add daily?

Goal: 1-2 Tbsp flax oil and 2-3 Tbsp flax seed daily

Check out the amazing benefits of flax seed and its oil that can impact the entire body!

 

How do you make flax taste good?

—Add flax oil and flax seed to your smoothies for a silky smooth treat (blend well until smooth)

 

—And add flax seed to cereal, granola, yogurt, cookie or bar-cookie dough, muffin batter

—Snack on Flax Crackers plain or with hummus, bean dip or any other favorite dip or topping

 

(Note: Flax oil should not be heated)

Flax Powered

flaxseed flax oil benefits

If you could add in just one food supplement this summer, that would give you the most benefits, what should it be? Flax seed. The overall benefits of these tiny seeds and oil are pretty incredible. Here’s why…and I think you’ll agree.

Flax seeds have the power to impact almost every body system. Though some of us grew up with the no-fat/low-fat days of the 90s, the oils and fats we eat play a critical role in our health.  Flax seeds and flax oil are unique, as they can help swing you in to the oil-balance your body needs to be at its best. They contain Omega-3s, essential fatty acids that your body can not produce, so they must come from your daily eating. For wellness and healing, Omega 3s need to be part of your daily lifestyle. Here are some of the unique, healing benefits of flax seeds and their omega-3s:

  • Form healthy cell membranes and allow for cell “communication”
  • Fight oxidation (high antioxidant capacity)
  • Prevent and fight cancer, especially breast, prostate and colon cancer
  • Lower cholesterol
  • Reduce triglycerides
  • Help regulate blood sugars
  • Lower and regulate blood pressure
  • Improve digestion and regularity (great source of fiber)
  • Reduce inflammation
  • Stabilize and balance hormone levels
  • Reduce blood “stickiness”
  • Protect and clear arteries
  • Regulate and boost moods
  • Strengthen the immune system
  • Improve poor appetite
  • Assist in weight loss, keeping you feeling more full and satisfied
  • Aid in reducing belly fat
  • Help balance hormones
  • Support detoxification pathways
  • Improve nutrient absorption

Flax seed is equally important as flax oil. You need both. The amount of seeds to get a good dose of the essential fatty acids would be hard to consume. Yet, the oil doesn’t contain the all-important fiber or typically, the seed’s lignans, the unique phytonutrients in flax. Lignans contain some of the most potent antioxidants, and rank as the top source in our diet, even beating out the well-known, high-antioxidant blueberries.

How much and how do you make flax taste good? Here are some great tips.

(If you’re struggling with high estrogen levels, you may want to use caution and balance your flax use with chia seed.)

What’s In It?!! 8 Grocery Label Decoding Tips

March already?!!! Which means spring is here…and it’s National Nutrition Month, so what better time to highlight a few simple secrets that can give you a wealth of information and help you make smart food choices.

Label reading can be one of your most simple yet powerful tools. You actually might be shocked at what you find. Numbers and wording can often be misleading, saying what the food industry or manufacturers want you to believe. Here are a few things you especially want to examine:

  • Pronounce ingredient list. If you are struggling to say the words, it’s quite likely it’s a highly processed food item with lots of additives and/or preservatives. Your body doesn’t need chemicals, and they can be a source of inflammation, weight gain, hormone imbalances and more. Look for another option. Shorter lists and simple, real ingredients are usually better, cleaner choices.
  • Know sugar content. Remember, it has many other names in ingredient lists, so be sure to find all its sources. Then, calculate sugar content. In Total Carbohydrate section, you’ll notice it lists Sugars. Every 4 grams of sugar = 1 teaspoon. Example: 71 grams of sugars = 17 teaspoons of sugar (see Label 1.)  Check for another brand with lower sugars OR find another option.
  • Check Fiber content. Also under Total Carbohydrates for carby foods, look for and choose an item with at least 3 grams of fiber. The higher the number, the better. Low fiber?? Think again. Be sure to include plenty of these high fiber sources: beans, vegetables, fruit, grains, flax and chia seeds to get adequate daily fiber: 30-40grams. Most of us get only 10-15 grams.
  • Examine for “Trans Fats.” Labeling laws allow for less than .5 grams to be labeled as “trans-fat free,” so be sure to look for hydrogenated fats in the ingredient list. If it’s on the label, trans fats are present.
  • Go low sodium. Packaged foods usually have way too much. Choose items that use “sea salt” instead and have the lowest possible amounts. Limit items that start getting into the 400s+.
  • Note serving sizes. Beverages are famous for splitting a large can of tea or bottle of coffee into 2 or even 3 servings. If this is the case, adjust your actual serving size to fit label OR multiply numbers to fit the actual amount you consume. (see Label 2–contains 3 servings per can)
  • Consider calories. Although I’m not a calorie counter and rarely talk about calories, it is important to be aware of what is going into your body, as often we have no idea what really is in our food and what’s going into us. Check out some of the nutrition information/labels for the larger, fancy coffee drinks and restaurant entrees for a few surprises.
  • Look for non-GMO and Organic. This is especially important for corn, soy, dairy and wheat products.

Label 1

Label 2

 

 

 

 

 

 

 

Deliciously Up-Beet

Ready to venture out with your groceries and try something new? I really love beets, but when I mention this I get 1 of 2 looks…”Oh I love them too.” Or “Are you crazy?!”

No matter what your previous beet experiences may be, these gorgeous little beauties are packed with such goodness. Their rich color just hints of their many benefits! You might see beets as an option “off-the-beet-en path”, or even overlook them as a little unusual, “out there” and a bit “too scary to try.” But, give ‘em another chance. They’re loaded with flavor and give the body some unique, powerful perks. Here’s a closer look and a simple summary of the many highlights you can love about them:

–Fight cancer
–Protect eye health from macular degeneration and cataracts (even more so from beet greens)
–Reduce birth defects – excellent source of folate to prevent neural tube defects/spina bifida
–Support detox – helping your liver and cleaning your blood, making sure the toxins can get flushed out
–Reduce inflammation
–Provide strong antioxidant support through an unusual phytonutrient blend of betalain antioxidant pigments (distinct red color), Vitamin C and manganese
–Give additional antioxidant support through betaines, reducing inflammatory markers (especially protecting the heart and blood vessels)
–Reduce blood pressure and improve circulation – by forming nitric oxide, blood vessels relax and dilate…even increasing brain blood flow and function
–Boost endurance – increasing athletic performance to exhaustion by 15-20%
And more!

 

So what in the world do you do with them??

Beet shopping & prep tips:
1-Look for bright-colored roots w/ fresh, green leaves.
2-Remove (slice off) tops and set aside for green smoothies.
3-Wash and scrub beets well to remove all mud and dirt.
4-Trim and remove hair roots and dark or tough spots.
5-Bake in covered dish with ¼-1/2” water about 45 minutes OR quarter and steam 15-20 minutes. Ideally, keep cooking time as short as possible to maintain nutrients (definitely under 1 hr.) Beets are done when they are “tender” when poked with a fork.
6-Season with olive oil or butter and a little sea salt and/or garlic …or ginger. Or try this super easy, lovely Beet and Feta Salad

 

(Beets are super easy to grow, if you’re looking for a gardening adventure. Fresh from the garden, they are unbelievably sweet.)

 

 

(Oh, and don’t be shocked if you notice very bright reddish colors in the bathroom for the next few days. 🙂 )