Be Well Living Healthy

My go to!

Just so you know, today I've had broccoli, spinach, cabbage, kale, beet, raspberries, bilberries, blackberries, elderberries, blueberries, cranberries, artichoke, pomegranate, grapes, cocoa, apples, peach, cranberry, oranges, papaya, cherries, pineapple, prunes, dates, beets (and that's not all!).

Life is so much easier!

A healthy adult needs 7-13 servings each day...
How many servings from the rainbow have you eaten today?
Message me if you want to find an easy way to stay healthy!

Did you know strawberries dried in the oven are healthy, full of antioxidants and taste like candy? try some!

H2O —- Drink Lots of Water —- Stay Hydrated

Struggling with sugar cravings? | Try Cinnamon!
Cinnamon is a sweet spice that can stop sugar cravings when nothing else can. It can cure your sweet tooth and trick your body into thinking you’ve had sugar! It has also been proven in research to help to reduce sugar cravings by controlling blood glucose levels. This can minimize insulin spikes after meals that lead to more hunger and consuming even more sugar. Add some in your tea or coffee or take it in supplement form for an extra boost!
There are also many many health benefits of Cinnamon!
https://draxe.com/health-benefits-cinnamon/

HUG somebody today! Research shows hugging strengthens your immune system, lowers cortisol and the stress response, balances out the nervous system, boosts oxytocin levels and much more.

Veggie Pops!

Berry Red Veggie Popsicles
• 1 Cup of Blueberries
• 1 Cup of chopped Red Chard
• 1/2 Red Pepper
• 1 Banana
• 1 cup of Apple Juice
Put all the veggies and fruit into a blender along with the apple juice. Blend until the ingredients are smooth. Fill the sleeves with the veggie mix. Freeze. This recipe will make 4-5 popsicle sleeves.
Orange Carrot Mango Popsicles
• 1 Mango – diced
• 2 Large Oranges, peeled
• 1 cup of shredded carrots
• 1 Banana
• 1 cup of Orange or Apple Juice
Blend all of the veggies and the fruits along with the juice at medium speed until the ingredients are smooth. With the funnel, fill your sleeves. Freeze.

Lime Green Popsicles
• Juice from 1 lime
• 1 cup of chopped fresh spinach
• 1 Banana
• 1 Green apple diced
• 1 cup of apple juice

Veggie Pops!

Berry Red Veggie Popsicles
• 1 Cup of Blueberries
• 1 Cup of chopped Red Chard
• 1/2 Red Pepper
• 1 Banana
• 1 cup of Apple Juice
Put all the veggies and fruit into a blender along with the apple juice. Blend until the ingredients are smooth. Fill the sleeves with the veggie mix. Freeze. This recipe will make 4-5 popsicle sleeves.
Orange Carrot Mango Popsicles
• 1 Mango – diced
• 2 Large Oranges, peeled
• 1 cup of shredded carrots
• 1 Banana
• 1 cup of Orange or Apple Juice
Blend all of the veggies and the fruits along with the juice at medium speed until the ingredients are smooth. With the funnel, fill your sleeves. Freeze.

Lime Green Popsicles
• Juice from 1 lime
• 1 cup of chopped fresh spinach
• 1 Banana
• 1 Green apple diced
• 1 cup of apple juice

Valentine treats can be good for kids, and very tasty. The Produce Mom has recipes for chocolate covered cherries, pomegranate hearts and celery fondue pops. Clever ways to help kids get five servings of fruit and veggies every day! www.theproducemom.com

Good steps when weather is gloomy.... take a read.....take a walk

How to increase serotonin levels naturally Beat the winter blues with these tips for boosting serotonin levels without medication.

Cauliflower and Chia Seed Crust with Heart, Cancer Prevention and Brain Benefits.... very tasty! try it!

Cauliflower and Chia Seed Crust with Heart, Cancer Prevention and Brain Benefits - Healthy... Pizza can be healthy too! Instead of a heavy and greasy pie crust, try cauliflower and chia seeds instead. It is healthy, delicious, and yields many benefits. Cauliflower is full of the vitamins that our...

This week is officially Health Coach Week!
Over the past 23 years IIN has advanced a better way to health. More and more people and institutions recognize Health Coaching as a vital part of our world. I was part of the 2014 graduating class. Enjoy your health!

Huge News: January 12-18th is Officially Health Coach Week! We are thrilled to announce some amazing news: January 12-18th has received Congressional recognition as National Health Coach Week!In a letter shared with Integrative Nutrition, U.S. Representative T

72 uses for simple household products to save money & avoid toxins

72 Uses For Simple Household Products To Save Money & Avoid Toxins - Healthy Holistic Living Ditch store bought products and make your own with this handy infographic. You might be surprised at just how versatile everyday natural products can be… Click Here to Download PDF File to PRINT: 72 Uses...

A new twist; going to give the basil a try!

PINE-LIME-SWEET BASIL SMOOTHIE
Ingredients:
1 cup (250 ml) coconut water; 1 lime; 1 thick slice of pineapple
1 handful of spinach; 1 handful of sweet basil leaves;
1 small cucumber; 1 handful of ice
1 stevia leaf (see below for alternate sweeteners)

Directions:
1. Wash all produce well.
2. Peel the lime then juice it with a citrus juicer or throw in whole.
3. Add all the other ingredients into the blender for 45 – 60 seconds until smooth and enjoy!

Substitutions:
Lime – lemon, grapefruit
Pineapple – apple, pear,
Spinach – lettuce, kale, broccoli
Sweet basil – coriander, mint
Cucumber – celery, celery root
Stevia leaf – pinch of stevia, honey, rice malt, date

Interesting article about chakras and relationships.
What do you think?

The 7 Types Of Relationships & The Influence Of The Chakras According to the Vedas there are 7 types of relationships that we can experience in our lives. These 7 categories of relationships achieve a certain type of harmony between two people that correspond to our 7 chakra centers: your root center, sacral chakra, solar plexus, heart center, throat...

This granola was made to be easy for transport, to take on the plane, and then to load up in the backpack for the hike. Not only is it easy to make, and loaded with healthy fats, protein and vitamins and minerals like zinc which is important for immune function, this tasty snack is delicious!

Be sure to pre-portion out your granola in small bags or container for portion control and easy grab and go snacks for your next adventure!

Ingredients:
1 cup/150 g almonds, raw unsalted
1 cup/150 g cashews, raw unsalted
1/2 cup/75 g sunflower seeds, raw unsalted
1/2 cup/75 g pepitas, raw unsalted
1/2 cup/55 g goji berries*
1/2 cup/40 g coconut flakes, unsweetened
1/4 cup/60 ml coconut oil, melted
1/2 tsp sea salt
1/2 Tbsp. honey (optional)
*Note: Do not bake with berries in it.
Directions:
1. Preheat oven at 300F/150C.
2. Add almonds and cashews to a blender or food processor and pulse for about 30-45 seconds until nuts are slightly chopped.
3. Melt coconut oil and add oil and salt to mix, continue to pulse additional 15 seconds.
4. Add chopped nuts to mixing bowl with pepitas and sunflower seeds.
5. Drizzle honey (optional) over mixture. Spoon out on to a greased baking dish.
6. Bake at 300F/150C for 40 to 60 minutes.
7. Add berries and coconut flakes in last 5 minutes. **This is important otherwise the berries will burn!

How many of these herbs and spices do you have in your kitchen? Getting ready to stock mine!

Top 20 Healing Herbs and Spices for Your Kitchen Many of these herbs or spices can "upgrade" your food without adding a single calorie!

Homemade Healthy Gummies Recipe

Did you know store bought fruit gummies or fruit snacks are full of sugar, high fructose corn syrup and artificial dyes? Dentists blame fruit snacks to be the number one cause for cavities in children! If you are concerned about giving your kids healthy snacks, Homemade Healthy Gummies is the way to go!!

These Homemade Healthy Gummies are made with real fruits and veggies, full of vitamins, minerals and essential nutrients!
Gelatin is also a source of dietary collagen and protein- it’s anti-inflammatory, known to improve digestion, and promote healthy skin/hair/nails. A good quality gelatin is always a good idea.
Ingredients for Homemade Healthy Gummies:
•1 1/2 cups fruit and/or vegetable juice, fresh pressed or store-bought (see below for juice combinations)
•4 tablespoons plain gelatin (I prefer a grass fed gelatin but you can find plain gelatin near the Jello in your local grocery store. Four tablespoons usually comes out to 4-6 gelatin packets, but I would empty the packets into a bowl and use a measure spoon to be most accurate.
•2-4 tablespoons Raw Honey depending on your preference and how sweet your juice is. I would do a bit more honey if your juice is heavy on the veggies.
•1/2 teaspoon vanilla extract

Directions:
1.Pour juice into a small saucepan. Sprinkle the gelatin over the top and let sit for a few minutes until it starts to “bloom” (it will get wrinkly looking on the surface and all of the white powder from the gelatin will absorb into the liquid). When all the gelatin is absorbed, whisk to combine.
2.Place the saucepan over medium heat on the stove. Let the liquid warm through, but never boil. You are looking for the liquid to go from thick and batter-like to thin and runny. You want all of the gelatin to dissolve (you can test this by dipping your finger in the liquid and rubbing it against your thumb- if it’s smooth, you’re ready, if it’s grainy, keep it on the heat).
3.Next, whisk in your honey, extract and any extra ingredients, if using.
4. Pour into a Loaf Pan or fun candy molds and refrigerate for 2-3 hours or until set. You can use your fun molds or simply cut them into squares. Remove from molds. If you used the loaf pan, cut your gelatin into small squares.
5.Keep your homemade healthy gummies in an airtight container in the refrigerator for about 1-2 weeks.
Juice Combinations
•Red/Pink: Red beets, strawberries, carrots and a bit of lemon juice
•Orange: Carrots, oranges, ginger and some mango juice
•Yellow: Yellow bell pepper, yellow beets, yellow pear, yellow apple and a bit of lemon juice (DO NOT use pineapple juice, your gelatin will not set up due to the enzyme bromelain that’s found in pineapples.)
•Green: Kale, kiwi, cucumber, green apple and lime (green grapes would work well, too)
•Purple: Purple cabbage, blackberries, blueberries, a bit of red beet and an apple (concord grapes would work well, too)

The psychology of eating....
never thought of eating at a "fat table".... how about you?

Easy tricks to help you quit mindless eating Video on Today: TODAY’s lifestyle and fitness correspondent Jenna Wolfe talks with food psychologist Brian Wansink, whose book “Slim by Design” reveals how much our environment affects food choices.

lessons learned....

6 Life Lessons You Learn From Having A Chronic Illness The diagnosis of any chronic illness comes with much you wish you didn't have to carry, and suffer with, for the rest of your life. Your chronic illness also teaches you many great things that offer enormous reward in life, and sometimes it's good to...

I am blessed to have wonderful friends...one's that love me and call me out when needed. Sometimes it is the tough love that endures. This article is a reminder to shout out to your friends.
Love you. Thank you.

Becoming a Better Friend | Natural Solutions Most Americans—a startling 75 percent—are not satisfied with their friendships; 63 percent lack confidence in even their closest friends, and almost half of us would choose to have deeper friendships rather than more acquaintances.

The average smoothie is a blended mixture of fruits, yogurt, milk and ice. However, green smoothies feature the added benefit of raw vegetables, which effectively supplement a healthy diet.
Excellent Source Of Nutrients
A lot of people aren’t able to consume sufficient servings of fruits and vegetables on a frequent basis when living an active, on-the-go lifestyle. Green smoothies made from whole foods are an excellent source of several important nutrients, such as calcium, potassium, iron, zinc, vitamins A, B and C and protein.

Boosts Immune System
Green smoothies are rich in antioxidants and enzymes, which help boost the function of your immune system. New York Daily News dubs green smoothies a “healthy and delicious way to get an energy boost” because of the nutrients they contain.

Natural Weight Loss
Maintaining a healthy weight is an ongoing dilemma for those who struggle to eat right in a fast food-consumed society. Green smoothies ultimately improve digestive efficiency, which can reduce food cravings and prompt natural weight loss.

One Smoothie Can Satisfy Recommended Vegetable & Fruits Servings
The combination of organic fruit and raw vegetables in green smoothies help supplement nutrient-deprived diets. A green smoothie packed with nutritional elements can satisfy the daily recommendation of five servings of fruits and vegetables.

Relatively Inexpensive To Make
Green smoothies are relatively inexpensive and easy to make. All you need is a blender, fresh fruits, raw vegetables and a palatable recipe to enjoy the nutritional benefits of green smoothies.

Try this:

Island Blast
1 small to medium banana (ripe and peeled)
1 rib of celery
¼ cucumber (peeled if not organic)
Strawberries fresh or frozen
1 cup of fresh or frozen pineapple
1 small handful of parsley
½ inch piece of ginger
1-2 cups of coconut water

Recent research shows that avocados are good for healing and sealing the gut. Read more about how this little green dynamo can help your insides. Plus we've got an irresistible and nutritious Mexican style avocado soup for you to try!

Avocado Soup (Mexican Style)

This recipe is from Lee Holmes' new e-book 'Heal Your Gut.' If you're looking for an extensive guide to bring your gut back to optimal health, this is the perfect companion. It's filled with over 100 pages of gut-loving information and includes a 4-week program, recipes and tips to have your insides smiling again.
Serves 4

Ingredients
2 avocados, ripe, pitted, peeled, and mashed
2 Tbs. Extra Virgin Olive Oil
1 brown onion, chopped
3-4 cups homemade vegetable stock
1/2 cup almond milk
1 lemon, freshly squeezed
1 TBS lemon rind
1 tsp. paprika
½ tsp. ground cumin
A pinch of cayenne pepper
1 garlic clove, crushed
Celtic Sea Salt
Freshly ground pepper to taste
Lime quarters to garnish

Method
Sauté onions in olive oil until browned
Place all ingredients in a food processor and blend until combined
Place in bowl and chill until served

skip the diet....just eat healthy!

Top 10 Fall Fruits & Veggies to enjoy now!
What's your favorite?

I love acorn squash with smoked sausage and apples baked!

Top 10 Fall Fruits & Veggies to Eat Right Now | Reboot With Joe Our Top 10 In-Season Fall Fruits and Vegetables to Eat Now: 1. Loaded with vitamins A, B and C and an antioxidant compound called glucosinolates which may help to promote a process called apoptosis (programmed cell death) in cancer cells and may also act as an antioxidant to help the body?s cells to…