Pumpkin Pie Spice Blend

Personalize and make it your own. I also add cardamom.

Mindful Eating

Food goes far beyond satiating hunger at meal times. Providing our bodies with the nutrients it needs to thrive is a very special ritual — one that should be treated special.

Creating your eating ritual to be one of mindfulness and honor is the key to a healthy relationship with food.

Practicing mindful eating not only transforms your health, but your relationship with the foods you ingest, as well. Follow the steps below for eating more mindfully...

• BREATHE 

In our daily hustle and bustle, we sometimes forget to slow down and enjoy our meals. Slowing down helps you to become more aware of your experience, increasing the mindfulness of your task.

Pay attention to your breathing throughout your meals. Take the time to breathe deeply. Deep breathing helps with combating stress, which is a crucial component to your overall health. Ingesting your food with mindfulness will aid in healthy digestion, which will in turn increase your eating experience.

• EAT WELL 

It is truly incredible the benefits our bodies reap when we eat well and mindfully.

The state of your mindset while eating holds as much importance as the quality of food you put into your body. Eating with sadness and anxiety will have a different impact on your digestion and nourishment as eating the same meal with gratitude and love.

While making healthy food choices is incredibly important — be mindful of the state of your mindset each time you eat.

• CHEW YOUR FOOD 

A great way to cut down on digestive issues such as bloating & constipation is to chew your food thoroughly. This practice also aids in mindful eating and assists in appreciating every bite to the fullest extent.

Chew your food well. Chew each bite until it is completely broken down, allowing your digestive tract to not have to tackle the job.

• FORGIVE YOURSELF WITH FOOD 

At times, we all make choices with our meals that we may not be proud of. It is crucial for you to forgive yourself, and move on. It is time to ditch the mindset that is not serving you!

To help with making less of these kind of choices, ask yourself before every meal if what you have prepared will serve you to reach your goal of optimal health. This worked for me in the past.

• LISTEN TO YOUR BODY 

When you feel hunger approaching, stop and ask yourself what your body is asking for. What does it need for nourishment?

Ask what would give you energy; what would sustain you, what would make you feel satisfied and well nourished. Is it asking for a raw salad, or something more warming?

When you get this tip under wraps, your eating experience will change tremendously. Your body knows what it needs deep within its core — listen to it.

Chromium Deficiency

Cravings for sweets is often caused by a deficiency of chromium. Chromium deficiency impairs the body's ability to use glucose to meet its energy needs and raises insulin requirements.

A few foods that contain chromium...

• Corn
• Sweet Potatoes
• Apples
• Tomatoes
• Broccoli
• Spinach
• Onions
• Garlic
• Basil
• Lettuce
• Beets
• Mushrooms
• Oranges
• Bananas

Sage...Beneficial Compounds

Often when you think of sage it's during the holiday season and especially Thanksgiving. You get visions of your grandmother's sage dressing or croutons, and the turkey or chicken that has sage on it that tantalizes every taste bud! Yet there is more to sage than cooking.

Few benefits of Sage:

• Sage is rich in beneficial compounds, which helps to slow down the aging process and minimize symptoms of arthritis and asthma.
• Sage is native to the Mediterranean and has been used for thousand of years as a medicinal herb. 
• Sage has a powerful antioxidant effect.
• Sage can neutralize cell-damaging free radicals that are thought to be linked with the aging process.
• Sage is a memory enhancer.
• Sage is is antibacterial.
• Sage helps to reduce the number of hot flashes in menopausal women.
• Sage is anti-inflammatory and is good for arthritis and asthma.

While we love grandma's dressing, croutons, turkey and chicken. Use sage for its medicinal purposes too!

Top Ten Tips for Weight Loss

1.  Drink Water – hunger is often confused with dehydration. Next time you feel like a sugary snack, have a glass of water. Mild dehydration can alter your body’s metabolism. Drinking water before meals can help promote weight loss.

2.  Eat Real Carbs – replace refined carbs like white bread, pasta, bagels, cereal and pretzels with complex carbs like fruits, vegetables, whole grains, nuts, seeds and legumes (grains and legumes are optional). Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. They’re also packed with antioxidants, which help reduce inflammation in the body.

3.  Choose Healthy Fats – a common misconception is that fats should be completely eliminated. Actually, we can’t live without fat. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Plus, your brain is made up of 60% fat. Choose sources such as nuts, seeds, fish, avocados, coconut oil and unfiltered cold pressed extra virgin olive oil.

4.  Protein – contrary to belief, protein is not only in lean meat, but in leafy greens, beans and legumes, organic whole grains, nuts and seeds.

5.  Eat Breakfast – By eating a healthy breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings.

6.  Eat Frequently – it is important to balance your food intake throughout the day to help maintain normal blood sugar (cinnamon is good for balancing your blood sugar) and decrease the chances of binging when hunger strikes.

7.  Exercise your Spirit, Soul, and Body – exercise has enormous benefits for your spirit, soul, and body that boasts decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, and it boosts your mood! Strive to be active at least 30 minutes, your can always increase to a hour, every day to help keep your body strong and lean. 

8.  Sleep – research shows that those who sleep 5 hours or less, weigh 5 pounds more than those getting at least 7 hours of sleep each night. And, over time, weight increased more rapidly in those who get 5 hours of sleep when compared to those getting 7 hours.

9.  Learn to Cook – cooking meals at home allows you to control portion sizes, the quality of the ingredients, and cuts your intake of sodium, fat, and calories. Discontinue frying foods and roast, braise or grill, eat more raw foods to boost flavor and cut calories. Use herbs and spices to reduce salt intake.

10.  Watch what You Eat – become a food detective and investigate what you choose to put into your body. Read labels and avoid ingredients that are loaded with sugar, trans fats, high-frutose corn syrup or long chemical names that are hard to pronounce. The healthiest foods are those found just as nature intended…whole and unprocessed. You’ve never seen an ingredient list on a stalk of broccoli!

Sweeteners Not Found in Nature

There are a lot of things that nature has produced and they are good, however the following sweeteners are not from nature:

Aspartame (Nutrasweet & Equal)

• Aspartame is hidden in sugar-free gum, diet sodas, low fat products including yogurt
• Sucralose (Splenda) is made from chlorinating sugar, chlorine consumption causes: immune suppression, affects the blood, heart and respirator system of lab animals, interferes with the proper functioning of the thyroid.

Saccharin (Sweet & Low)

• Banned from use in Canada in 1977 after it was found to increase animal risk of bladder cancer.
• FDA us to require warning labels on food that contained saccharin, but the food industry lobbyists reversed the requirement.

A few things that sugar does to the body: Adapted from 146 Reasons Why Sugar is Ruining Your Health by Nancy Appleton, Ph.D.

• Sugar can suppress the immune system
• Sugar interferes with absorption of calcium and magnesium
• Sugar can weaken eyesight
• Sugar can cause hypoglycemia
• Sugar can cause a rapid rise of adrenaline levels in children
• Sugar contributes to obesity
• Sugar can cause arthritis
• Sugar can cause heart disease and emphysema
• Sugar can contribute to osteoporosis
• Sugar can increase cholesterol
• Sugar can lead to both prostate cancer and ovarian cancer
• Sugar can contribute to diabetes
• Sugar can cause CVD (cardiovascular disease)
• Sugar can make your skin age by changing the structure of collagen
• Sugar can produce a significant rise in triglycerides
• Sugar can increase the body’s fluid retention
• Sugar can cause headaches, including migraines
• Sugar can cause depression
• Sugar can contribute to Alzheimer’s disease

How to Ripen an Avocado

To ripen an avocado put it in a brown paper bag with a banana and leave it on your counter out of direct sunlight, or in your pantry until desired ripeness is achieved! Happy eating!

Agape Nutrition Bars

HEALTHY, ENERGIZING, NUTRITION BARS WITHOUT ADDITIVES!

 

Aren’t you tired of looking at all the “nutrition and energy bars” that are suppose to be good for you, and yet, they are loaded with bad stuff? Look no further! Agape Nutrition Bars are “clean” with no added fluff; and they are loaded with wonderful nutrients that are healthy for YOU. If you're in a rush, grab a nutritious bar and a bottle of water...voila, breakfast to go!
 
These bars are Paleo friendly, Vegan, Gluten-free, Soy-free, Dairy-free, GMO-free!
​ ​
​Quality not quantity is the primary concern, Agape Nutrition Bars™ are only made when an order is placed.

Unsulphured and organic apples, raisins, cranberries and blueberries; and raw and organic nuts are the ingredients used in these bars. Improve your nutritional choices and maintain a healthy lifestyle! Agape Nutrition Bars are handmade, uncooked, unprocessed, with NO Artificial colors, Flavors or Preservatives.

Apple Cobbler: unsulphured organic apples, raisins, raw walnuts, raw sunflower seeds, golden ground flaxseeds, hemp protein powder, cinnamon, nutmeg.
Blueberry Ginger: unsulphured organic blueberries, ginger, almonds, golden ground flaxseeds, chia, raw pumpkin seeds.
Cranberry Orange: unsulphured organic cranberries, almonds, raw sunflower seeds, golden ground flaxseeds, hemp protein powder, orange oil.

$30 for 12, plus shipping!

THESE BARS CONTAIN NUTS & SEEDS

http://www.chefcarolyn.com/agape-nutrition-bars.html

Trail Mix

Organic trail mix loaded with flavor and packed with nutrients! No additives, just clean and pure deliciousness! Plus it's paleo, raw, and vegan! 

​$15.75 includes shipping.    
http://www.chefcarolyn.com/smoothies-juices-nut--seed-milk--trail-mix.html

Papaya

Did you know that papayas can protect against heart disease due to its antioxidants? Papaya also promotes digestive health, immune support, and has anti-inflammatory effects, fights cancer risk, and so much more.

Paleo Meals

The Paleo Diet is based on whole, unprocessed, energy-giving foods that humans were programmed by nature to eat. Paleo dieters may be motivated to lose weight, but the Paleo way has also been shown to ease digestive diseases, skin conditions, arthritis, and cardiovascular disease.
~ Loren Cordain, Ph.D, creator of The Paleo Diet

• Eating the Paleo Way avoids dairy, grains, refined sugar and alcohol
• Meat - pasture-raised, grass-fed or wild
• Seafood - wild-caught and sustainable
• Eggs - from pasture-raised birds
• Vegetables - organic
• Fermented foods
• Spices
• Healthy fats - olive oil, coconut oil, nut oils, ghee, animal fats, avocados and avocado oils

Eating the Paleo Way, you will lose weight, reduce your risk for the metabolic syndrome (high blood pressure, type 2 diabetes, and heart disease), autoimmune diseases, cancers, and nearly every other chronic illness that troubles the western world. Your sleep will improve, you will have even more energy throughout the day. More important, you won't feel hungry all day because high-protein foods satiate the brain's appetite center.

MEAT & POULTRY ENTREES:

• Nut Crusted Chicken Breast
• Chicken w/Pumpkin Seed Sauce
• Pan-Roatsed Chicken Breast w/Zucchini & Cherry Tomatoes
• Grilled Chipotle-Lime Chicken Breast w/Shaved Zucchini Avocado Salad
• Grilled Lemon-Garlic Chicken Breasts w/Fennel and Arugula Salad
• Braised Chicken w/Mushrooms
• Curried Chicken Thighs w/Acorn Squash
• Caribbean Chicken Drumsticks
• Braised Chicken Thighs w/Swiss Chard and Carrots
• Stir-Fried Chicken and Broccoli w/ Orange Sesame Sauce
• Roasted Cornish Game Hens
• Turkey Breast w/Shallot-Porcini Gravy
• Beef Stew
• Bison Chili
• Steak Tips w/Mushroom-Onion Gravy
• Seared Flank Steak w/Chimichurri Sauce
• Steak w/Garlicky Spinach
• Zucchini Spaghetti & Meatballs
• Shepherd Pie w/Cauliflower Puree Topping
• Korean-Style Beef Stir-Fry
• Orange Chipotle-Glazed Pork Chop
• Spiced Pork Tenderloin
• Pork Roast w/Apples and Shallots
• Greek Lamb Meatballs w/Cauliflower Rice
• Grilled Lamb Chops w/Asparagus

SEAFOOD ENTREES:

• Shrimp Scampi w/Zoodles (zucchini noodles)
• Roasted Salmon w/Tomato Relish
• Baked Cod w/Leeks and Carrots
• Sauteed Trout w/Brussels Sprouts
• Roasted Snapper w/Citrus Vinaigrette

SIDES:

• Stuffed Portobello Mushrooms
• Cauliflower Cakes w/Cilantro-Mint Sauce
• ​Zucchini Fritters w/Tomato Salsa
• Spicy Stir-Fried Bok Choy & Shitake Mushrooms
• Zoodles w/Tahini-Ginger Sauce
• Yellow Squash Zoodles w/Roasted Tomato Sauce
• Grilled Vegetable Kebabs
• Grilled Eggplant
• Italian-Style Eggplant Bundles
• Braised Butternut Squash and Greens w/Coconut Curry
• Braised Beets w/Oranges
• Broccoli Salad
• Brussels Sprouts Salad
• Roasted Carrot Zoodles
• Cauliflower Puree
• Kale Salad
• Roasted Mushrooms
• Garlicky Swiss Chard
• Mashed Sweet Potatoes
• Hasselback Sweet Potatoes
• Sweet Potato Gratin
• Cinnamon Roasted Butternut Squash
• Sauteed Zucchini & Yellow Squash Ribbons
• Sauteed Cabbage w/Toasted Sesame Seeds

Want meals delivered to your home or office? www.chefcarolyn.com

Arugula

Did you know that arugula grows quickly from seed and is ideal for window boxes or tubs?

The leaves are rich in carotenes and are an excellent source of lutein and zeaxanthin for eye health.

Radishes

Radishes are cruciferous and packed with antioxidants. Radishes are filling, low in digestible carbs, high in fiber and contain lots of water. They're great for weight loss, and have many other benefits. Eat your radishes, they do the body good!

Herbal Mouthwash

Barberry strengthens weak gums. A mouthwash made out of goldensseal powder and water is excellent for sore gums and helps prevent gum disease. Since biblical times, myrrh has been used for irritated and infected gums and canker sores. Herbal breath freshener: Chew on a fresh parsley sprig (Italian or Curly)

Sweet Potatoes

Sweet potatoes are an excellent source of vitamin A (beta-carotene). They are also a good source of vitamin C, manganese, copper, vitamin B6, potassium, fiber, niacin, vitamins B1, B2, and phosphorous.

I love baked sweet potatoes, sweet potato chips (make your own), and sweet potatoes fries.

Cumin

Did you know that cumin seeds are harvested from a herb belonging to the parsley family? 

1. Cumin aids digestion
2. Cumin contains antiseptic properties
3. Cumin is rich in iron for healthy blood

Anti-Aging Foods

• Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.

• Jicama is a crisp root vegetable that can help fight crow’s feet by boosting collagen and fighting wrinkles. It’s also an excellent source of vitamin C. Try it either raw or cooked.

• Jerusalem artichoke can help to fade the appearance of under-eye circles. Their beauty secret is iron – they contain five times more iron as potatoes. Eating them can help to correct an iron deficiency, a common cause of paleness that makes your under-eye bags more apparent.

• Purslane is an herb that is loaded with omega-3 fatty acids that help to reduce your risk of heart disease and stroke. It also is a great source of vitamins A, B and C. Add it to yogurt or salads.

• Sunflower Seed Butter works to unclog your arteries. It’s rich in polyunsaturated fatty acids including one that lowers your cholesterol. Try it instead of peanut butter.

• Salmon is among the highest omega-3-containing fish, making it a go-to fish for healthy skin. As we age, cell turnover slows down, causing an accumulation of rough patches and dry skin; our skin also begins to produce less oil, diminishing our natural glow. Brighten your complexion with omega-3 fatty acids. Try to eat salmon two times per week to bring radiance back to skin.

• Sweet Potatoes, Peppers and Almonds are representative of ACE foods, or foods that are high in vitamins A, C and E. They’re rich in antioxidants that combat damaging and aging free radicals in the body. Brightly colored vitamin A foods like sweet potatoes help to tackle the free radicals. Peppers have the highest levels of vitamin C and should be eaten raw to maximize their benefits. And like all foods high in vitamin E, almonds keep skin moisturized and soft by promoting oil production.

• Pure noni juice, known for its anti-inflammatory properties, can help fight the formation of tumors – and wrinkles. Noni and noni products build collagen and are high in antioxidants and polyphenols.

• Tuna contains omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.

• Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains five times the vitamin C that oranges do, making it a superb immunity booster.

• Wheat germ is rich in zinc, which plays a crucial role in the production of new skin cells. It also has anti-inflammatory properties to help prevent eczema; recent studies even indicate that wheat germ can help reduce acne. Get half a cup of wheat germ per day for your daily dose of zinc. Try sprinkling it over salads and yogurt or adding it to smoothies.

Red Cabbage

Did you know that cabbage leaves have natural antiseptic properties and can be applied directly to wound and bruises to help relieve pain and healing? 

• Red cabbage is higher in immunity boosting carotenes than other cabbages. 
• Red cabbage is also higher in vitamin C than pale varieties and is a good source of minerals including calcium and selenium.

Sprinkle red cabbage with lemon juice to prevent it from turning gray. Once cut, red cabbage should be used within one to two days. When cooking, steaming preserves the maximum nutrients, so try not to overcook.

Ginseng - Herb Stress Annihilator

This ancient healing herb has been used widely throughout Asia as an energizer tonic. This special herb is particularly beneficial when recovering from illness or surgery for its restorative and anti-infection properties. It promotes regeneration from stress and fatigue.

Sugar

A few things that sugar does to the body...

Sugar can suppress the immune system
Sugar interferes with absorption of calcium and magnesium
Sugar can weaken eyesight
Sugar can cause hypoglycemia
Sugar can cause a rapid rise of adrenaline levels in children
Sugar contributes to obesity
Sugar can cause arthritis
Sugar can cause heart disease and emphysema
Sugar can contribute to osteoporosis
Sugar can increase cholesterol
Sugar can lead to both prostate cancer and ovarian cancer
Sugar can contribute to diabetes
Sugar can cause CVD (cardiovascular disease)
Sugar can make your skin age by changing the structure of collagen
Sugar can produce a significant rise in triglycerides
Sugar can increase the body’s fluid retention
Sugar can cause headaches, including migraines
Sugar can cause depression
Sugar can contribute to Alzheimer’s disease

Adapted from 146 Reasons Why Sugar is Ruining Your Health by Nancy Appleton, Ph.D.

Hasselback Potatoes

The possibilities are endless when you make roasted hasselback potatoes. Change the way you eat potatoes. You can also make hasselback sweet potatoes!

Aloe Vera

Aloe vera has been deemed a superfood after research studies identifying its seventy-five healing compounds including natural steroids, antibiotic agents, amino acids, minerals and enzymes. Aloe vera has been used since Egyptian times as a skin moisturizer, and healer for burns, cuts, bruises, acne and eczema. This is mostly due to the high concentration of natural sulphur *(MSM) that it contains. Aloe juices alkalize the digestive tract preventing over-acidity, a common cause of indigestion, acid reflux, heartburn and ulcers.

*MSM provides a source of organic sulfur for the amino acids that are essential for internal cleansing and improved flexibility.

Bentonite Clay

Bentonite Clay is an effective detoxifier with substances that absorb toxins from our GI tract. Bentonite clay can never be absorbed by the body, so it's not poisonous at all. When we take Bentonite Clay with Psyllium Husk, the clay does the important duty of absorbing all toxic substances from our mucuous linings - it's like a magnet that attracts toxins. Psyllium Husk then finishes the job by "pushing" all these nasty substances such as mucoid plaque out of our body. 

Bentonite Clay has a high concentration of minerals including silica, calcium, magnesium, sodium, iron, and potassium.

Do your due diligence when considering a brand.

Artichokes

Did you know that Artichokes aid in digestion, lowers cholesterol, protects your heart, stabilizes blood sugar, and guards against liver disease? Plus, they have vitamin B, iron, magnesium, amino acids, flavonoids, phosphorus, potassium, and they're great for weight loss!

Salt Cravings

Did you know that cravings for salty foods often indicate mineral deficiency? All salt originates in the sea, and natural sea salt contains 60 different trace minerals (my favorites are Himalayan Pink or Celtic Sea Salt). If you have salty cravings, try eating a wide variety of vegetables, especially leafy green vegetables, which are very high in minerals. These foods often satisfy the craving for salty foods, which is really a desire for more nutrition.

Black Garlic

Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.

Celery

Celery is high in potassium and calcium, celery helps to reduce fluid retention and prevent high blood pressure. Celery is good for weight loss due to its high water content.

Fennel and Orange Salad

• 1 fennel bulb, thinly sliced 
• 2 oranges, peeled and sliced into rounds
• 1 red onion, sliced into thin rings
• Black pepper, freshly ground
• Fennel fronds

Dressing:

• 1 orange, juiced
• 2 tablespoons balsamic vinegar

1. Arrange the orange slices on a plate or shallow dish. Place a layer of fennel on top and the add a layer of onion.

2. Mix the orange juice and balsamic vinegar together and drizzle over the salad. Season with black pepper, garnish with fennel fronds.

Broccoli

Did you know that of all the vegetables in the brassica family, broccoli has shown the highest levels of protection against prostate cancer? 

Broccoli comes in different varieties, but the darker the color, the more beneficial nutrients it contains. You can also eat the leaves of broccoli as well as the stalks. They contain as much goodness and taste great, too!

Broccoli...

• rich in a variety of nutrients that protect against types of cancer.
• contains chemicals that help lower bad cholesterol and protect against heart disease.
• lutein and zeaxanthin help prevent macular degeneration.
• helps to eradicate the H. pylori bacteria (germs can enter your body and live in your digestive tract; if you have a peptic ulcer, your doctor will probably test you for H. pylori infection, and it can be treated with antibiotics) high calcium content helps to build and protect bones.
• excellent source of the antioxidants vitamin C and selenium.

Look for broccoli heads rich with color and avoid any broccoli with pale, yellow on brown patches on the florets.  

Apples

Did you know that research has found a link between quercetin found in apples and protection against Alzheimer's disease?  Quercetin has anti-cancer and anti-inflammatory action. They are also a valuable source of pectin, a soluble fiber that can help lower bad cholesterol and help prevent colon cancer. Research has found that adults who eat apples have smaller waistlines, less abdominal fat, and lower blood pressure than those who don't.

• Apples are rich in flavonoids for healthy heart and lungs.
• Ideal snack, low on glycemic index, and helps keep hunger at bay.
• Fiber content is rich in pectin, which can improve the blood lipids profile and reduce bad cholesterol.
• Good source of potassium, which can prevent fluid retention.

Apple Tips:
1. Don't keep your apples in a light, hot room as they will rapidly lose their vitamin C content.
2. Eat the skin since it contains up to five times as many plant chemicals as the flesh.
3. When preparing apples, put the cut slices into a bowl of water with 1-2 tablespoons of lemon juice to prevent browning.

Mom's have always said an apple a day keeps the doctor away!

Health Benefits of Cinnamon

Cinnamon is a small tree that grows in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt.

Cinnamon is one of the oldest known spices. To prepare it, the bark of the cinnamon tree is dried and rolled into cinnamon sticks, also called quills. Cinnamon is also dried and ground into powder.

Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.

When cinnamon is added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

One study found that smelling cinnamon boosts cognitive function and memory.

Are you aware that Cinnamon is a great source of manganese, fiber, iron, and calcium?

Four Kinds of Cinnamon:

1. Korintje Cassia Cinnamon- sweet and mellow.

2. Ceylon Cinnamon- complex and fragrant, with a citrus overtone and rich buff color.

3. China Cassia Cinnamon-strong and spicier than Korintje, with a potent, sweet flavor

4. Vietnamese Cinnamon-extremely sweet and flavorful.

Noshing Trail Mix

1/4 cup almonds
1/4 cup walnuts 
1/4 cup sunflower seeds 
1 tablespoon Hemp seeds 
1/4 cup unsweetened coconut flakes 
1/4 cup dried cranberries 
Pinch of cinnamon 
Pinch of ginger 

A quick and healthy snack. Great energy booster!

Abdominal Fat & Weight Loss

A big motivation for losing weight should be for health reasons. You don’t have to be a health coach or a doctor to figure out that we are living in an overweight and obese nation. People are suffering in epic proportions from diseases that our ancestors 100 years ago never had or even heard of. Convenience isn't always good when it comes to food.

Are you aware of the effects that carrying excess weight can have on the body? This includes your joints, lower back, and your internal organs.
Did you know that excess abdominal fat is the most dangerous type of fat to have? This is because this is most active of them all. The fat is packed around your intestines, your liver and heart, and interferes with the way those organs work. Abdominal fat secretes chemicals and hormones that inhibit proper function of those vital organs. It is also an indicator of Type II diabetes and heart disease.

For women if your waist is more than 35 inches at the belly button; and for men if is more than 40 inches, you are within the high risk category of heart disease, diabetes, high blood pressure and stroke. It is time to lose weight.

Excess fat in the body causes the arteries in your heart to become clogged which raises your blood pressure to force the blood to your organs. Having just an extra 30 excess pounds forces your heart to work twice as hard to do the same job it did when you were just 30 pounds lighter. Begin to eat healthier, exercise, and you will release the weight.

Grapes

Did you know that grapes are loaded with fiber? Grapes contain potassium, vitamin K, copper, vitamin B2, antioxidants, etc. Grapes have anti-inflammatory and cardiovascular benefits. They're great as a snack. In the summer freeze them and they are very cooling! (Tip for Hotlanta).

Fermented Foods

Enzymes found in fermented foods helps the gut to have a healthy intestinal tract that will absorb needed vitamins and minerals more readily. Fermented foods include kombucha, sauerkraut, cultured vegetables, tempeh, kefir, miso, etc.

Blueberry Banana Delight

1/2 cup blueberries 
1 frozen banana 
1 1/4 cups almond milk 
1 tablespoon ground flax 
1/4 cup ice

Blend and enjoy! Top with fresh blueberries.

Zucchini

What's for dinner? Zucchini was my meal of choice. I added some delicious Tuscan seasoning that a spice company had sent me to try. Also added red bell peppers, vidalia onions, garlic, and olive oil...scrumptious! You can make your meals meatless or with meat; the choice is yours. Just eat clean, exercise and live a healthy long life!

Tomatoes

Tomatoes have lycopene, vitamins C, K, E, B6, and they give you energy. They also have antioxidants, potassium, manganese and good for weight loss!

Glorious Greens

Toss your salad with a variety of greens to elevate your fiber intake and antioxidant levels.  Arugula, chicory, dandelion greens, escarole, radicchio, and watercress offer numerous nutrients and health benefits.

• Beta-carotene – watercress, escarole, and especially chicory and dandelion greens, are excellent sources of this healing pigment, which may help to prevent acne, cancer, and vision loss.
• Folate – one cup of raw chicory provides half of the daily requirement for folate, which helps to protect against cardiovascular disease and birth defects. Arugula also supplies ample folate.
• Potassium – salad greens, particularly chicory, provide appreciable amounts of this cardioprotective mineral. One cup of chopped chicory provides 756mg of potassium.
• Vitamin C – chicory, dandelion greens, and watercress are very good sources of this antioxidant, which may benefit immunity and cardiovascular health.
• Vitamin E – chicory and dandelion greens contain appreciable amounts of vitamin E compounds, which may protect against cancer and vision loss.
  

Six Easy Ways to Add Healthy, Whole Foods to Your Diet

The dietary changes you’re making should not feel restrictive, overwhelming or hard to live with.

Most Americans have grown up on processed foods; I know I sure did! If eating healthier seems like a big change for you, take it one step at time. Pick 1 or 2 changes to make now, and once those are in place, pick 1 or 2 more. This is the best way to make healthy changes a part of your lifestyle, and something you can easily live with, long term.

Transitioning to a healthier way of eating may seem daunting so here are some tips to keep in mind:

1. Eat vegetables at most meals. Think salads, side dishes, soups, or even adding veggies to your sandwich or wrap.

2. When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving. Be sure to keep your favorite fruits in the house.

3. When you eat meat, it’s best to choose organic, grass fed, and hormone-free so you get the maximum nutrients possible without the harmful pesticides residue, antibiotics, hormones, etc.

4. Fill your fridge and pantry with healthy food choices that are ready to eat and go. Snacks like nuts, seeds, or fruit are good for ‘grab and go’.

5. Heading out for a few hours? Grab a healthy snack or meal to take with you. Eating healthy foods on a regular basis will help you avoid unhealthy choices. Example: Make up some of your own trail mix (avoid ready made trail mix as most of them have hydrogenated oils and other undesirable, processed ingredients) or bring a small cooler to keep in the car.

6. Most importantly, don’t be too rigid. Making small changes over time will make a huge difference and it makes the changes easier to stick to.

The Difference Between Being Overweight And Obese

So what is the difference between being overweight and being obese? 

It is the BMI (Body Mass Index) that differentiates between the two; it is the weight above what is generally considered to be a healthy ideal weight for a specific height.

For example:

• For adults whose BMI is between the range of 25 and 30 are considered to be overweight

• For adults whose BMI is greater than 30 are considered to be obese

I remember all those years ago when I was obese at 5′4, a weight of 185 pounds, body mass index (BMI) of 31.8. It wasn't pretty!

You can determine your BMI by dividing your weight by your height in inches.
Sobering isn’t it? The fact that carrying even a little excess weight can have detrimental effects on 

your health and you don’t have to be morbidly obese (my brother died due to complications of morbid obesity) for that to happen.

Most medical professionals consider someone who is 5% to 15% above their ideal weight to be overweight; whereas people who are 20% to 30% above their ideal weight are considered to be obese; anything above 30% and you fall into the range of being morbidly obese.

Remember that you are in control,  and only you can make the necessary changes to a healthy lifestyle!

Don't be discouraged. Get back up again! YOU are victorious!!

Sugar and Cleansing Tips

When you buy juice and smoothies, extra sugars don't need to be added.

Cranberry Orange Chia Pudding

Chia seeds are among the healthiest foods! They're good for your body and your brain!! They're loaded with fiber, protein, calcium, manganese, phosphorus, antioxidants and more. Great as a pudding, in your smoothies, cereal, the possibilities are many.

Sesame Seeds

Sesame seeds are high in calcium, amino acids and contain healthy mono and polyunsaturated fats that help keep skin glowing and youthful! Sesame seeds also have iron, manganese, zinc, magnesium, selenium and copper.

Four Primary Emotions Behind Emotional Overeating!

In Doreen Virtue’s book, Constant Craving, she outlines the four primary emotions behind emotional overeating.

• Fear: Insecurity; walking on eggshells, generalized fears; abandonment fears; existential fears; control issues; sexual fears; worry; anxiety; depression; intimacy fears.

• Anger: Toward another person; toward an injustice; toward self; feeling betrayed; feeling ripped-off; feeling abused.

• Tension: Stress; frustration; old anger turned into bitterness or resentment; jealousy; impatience; overwork without an emotional release such as fun.

• Shame: Self-blame; low self-esteem; self-loathing; lack of trust in one’s own competence or goodness; assuming other people won’t like you; feeling less than others; feeling like you don’t deserve good.

Did you notice that these four primary emotions spell FATS? We know very definitively what happens when we consume too many fats, however that does't mean we're not to eat fats, but like everything else...moderation is key! Doreen continues by saying that when we bottle up our emotions, it’s akin to putting a cork on a vinegar-and-baking soda combination. The ignored emotion doesn’t go away; it intensifies. The more you ignore the stronger it grows.

When we ignore things in our lives that bother us they often manifest into something that can get out of control quickly. Evaluate where you are and make a change.

Top 10 Reasons to Exercise

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.

The range of health bonuses now attributed to exercise has surprised even doctors. Research suggests that workouts may do the following:

1. Keeps you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3. Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5. Control blood sugar. Exercise helps to maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9. Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

Ditch the Bloat Smoothie

• 2 tablespoons of Aloe Vera Juice (Aloe is very cooling and soothing to the digestive tract)
• 1 cup Frozen Pineapple (Pineapple contains the digestive enzyme Bromelain, which helps break down food)
• 1/4 cup Fresh Mint leaves (Mint is very soothing to the stomach)
• 1/2 inch piece of Fresh Ginger (Ginger aids gastrointestinal distress. It relieves gas, prevents nausea, and is an anti-inflammatory)
• 1 Lime peeled
• 3 cups of Baby Spinach
• 2 tablespoons of Hemp Seeds (for an extra protein boost)
• 1/2 cup of water
Combine all ingredients in a Vitamix and blend until smooth.

Mindful Meals Cookbook

Mindful Meals is full of simple, nutritious, and delicious recipes that will set you on the path to a healthier spirit, soul, and body. You will find a variety of vegan, gluten-free, and raw recipes that not only look beautiful, but taste great! Buy Now!!

http://www.amazon.com/Mindful-Meals-Recipes-Healthier-Spirit/

Superfoods

Almond Milk, freshly made. A few benefits...

✅ weight management
✅ heart healthy
✅ strong bones
✅ glowing skin 
✅ good for digestion
✅ no lactose

Push Yourself

A new day is always a new opportunity to get out there and reach new heights. We may not always "feel" like getting up and getting after it, and that's ok. Just know that some days you have to push yourself a little bit harder and do a little or a lot more to talk yourself into doing what you KNOW needs to be done. One bad day, not a bad life, push through the challenging times and you will be victorious!

Nuts & Seeds

Two amino acids that are especially useful for the brain are tryptophan and tyrosine. The affect neurotransmitters or (chemicals) within the brain, which in turn produce mood changes. Nuts and seeds are high in these amino acids.

Tryptopahn: stimulates serotonin, the neurotransmitter that causes a sense of relaxation. Calms the nerves, great for stressful situations, and a great relaxer.

Nuts & Seeds High in Tryptopahn:

• Almonds


• Pecans


• Walnuts


• Chestnuts


• Sunflower


• Pumpkin

Tyrosine: is great for increasing brain concentration. It triggers the neurotransmitters norepinephrine and dopamine, which are alertness chemicals. They assist the brain to think and react more quickly. Always keep nuts high in tyrosine in your car for driving especially for long distances.

Nuts High in Tyrosine:

• Brazil


• Cashew


• Hazel


• Macadamia


• Pine


• Pistachio

The body cannot properly use these two very important amino acids (that ward off depression) if you are dehydrated. All nuts and seeds are beautifying, anti-inflammatory, high in EFA's, high in protein, anti-cancer, etc. All seeds are aphrodisiacs. Also all seeds help keep the teeth free from cavities, plaque and inflammation that lead to gingivitis, periodontal disease. They massage the gums when chewing them. Some are very high in B vitamins like sunflower; some are anti-parasitic and fungal like pumpkin.

Various Sea Vegetables

Sea Vegetables are good for you. Look at the benefits...

• Nori is a red sea plant with a sweet, meaty taste when dried. It contains nearly 50% balanced, assimilable protein, higher than any other sea plant. Nori is rich in all the carotenes, calcium, iodine, iron, and phosphorus.
• Arame is one of the ocean’s richest sources of iodine.  Arame can be used to help reduce breast and uterine fibroids, adhesions.  Arame promotes soft, wrinkle-free skin, enhances glossy hair and prevents its loss.
• Wakame is a high-protein, high calcium seaweed, with carotenes, iron and vitamin C.
• Dulse is a red sea plant, rich in iron, protein, and vitamin A. This nutrient has 300 times more iodine and 50 times more iron than wheat.
• Irish Moss is full of electrolyte minerals, calcium, magnesium, sodium and potassium. Its mucilaginous compounds help you detoxify, boost metabolism and strengthen hair, skin and nails.

Don't Rely on the Scale

The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.

Each one of us are driven by different things. "How important is the number on the scale to you?"

I have learned to only weigh myself once a week at the same time and first thing in the am. Your body weight fluctuates so much from day to day based on water, sodium and just life so I really encourage you not to step on each day! I also encourage you to not let that drive how you feel. Let your body and your clothes tell the story! 

I remember my own impatience in my weight loss journey! I really struggled with not seeing immediate changes. I remember how painful it was each day to look in the mirror and sometimes not see anything different. But I had the faith that I was going to be different and the scale wasn't going to wreck me! I learned to only get on once a week! Fast forward, I don't get on the scale at all!!

Change your mindset and change your life!

Toxicity & Organs

According to Chinese Medicine the body creates toxic residues when we hold onto negative emotional stuff, and it relates to various organs caused by an imbalance in the emotions of the body. For example:

• Excessive negative thinking relates to the stomach and spleen

• Fear and anxiety relate to the kidneys

• Joy relates to the heart 

• Depression relates to the liver and spleen 

•  Anger and stress relate to the liver -Sadness and worry relate to the lungs, stomach and spleen 

•  Decision-making relates to the gall bladder 

• Emotional imbalances relate to liver and kidneys 

Let go of negativity in your life and allow yourself to live without worry and fear. Remember, Joy relates to your Heart!

Clean Eating

Bok Choy

Lunch

Carrots

Collard Wraps

Collards are loaded with vitamins A, C, K, B3, B5, B6, calcium, copper, manganese, selenium, zinc. Collards are also great for detox, digestive support, cardiovascular support, has anti-inflammatory benefits, and great for weight loss.

Various Names of MSG!

What’s In Your Kitchen...

1. Have you ever wondered why it can be difficult to change your eating habits?

2. Do you wonder why fast food and processed foods taste so good?

3. Did you know that MSG is an excitotoxin and may contribute to longterm neurological damage?

Various additives are in fast foods and processed foods to make it taste good and keep you coming back for more.

There are many labels that say “MSG-Free”. However, don’t be fooled there are many names for MSG. Review the list below and then check your kitchen:

•Aspartame

•Autolyzed Plant Protein

•Autolyzed Yeast

•Barley Malt

•Bouillon

•Calcium Caseinate

•Carrageenan

•Citrus Acid

•Gelatin

•Glutamate

•Glutamic Acid

•Hydrolyzed Anything (corn gluten, protein, soy protein)

•Maltodextrin

•Malt Extract

•Monopotassium Glutamate

•MSG

•Monosodium Glutamate

•Natural Beef Flavoring, Natural Chicken Flavoring, Natural Pork Flavoring

•Senomyx

•Sodium Caseinate

•Soy Extracts, Soy Protein Isolate, Soy Sauce

•Textured Protein

•Vegetable Protein Extract

•Whey Protein Extract

•Yeast Extract

•Yeast Food

•Yeast Nutrient