How to Make and LOVE Kale Salad

I seriously NEVER even wanted to try Kale, let alone did I ever think it would become one of my favorite salads. Kale is waaay more than the ugly plate garnish, we tend to know. 🙂 Here’s how to make a super easy kale salad…and LOVE it!

kale salad health benefits antioxicants lowers inflammation cancer fighterMediterranean Kale Salad

2 bunches Dino/Tuscan Kale, “de-veined,” washed and chopped (Dino/Tuscan is a more mild variety)
(OR make it super easy:  1 bag washed, chopped. Be sure it’s really clean and fresh!)
2-3 Roma Tomatoes, or grape tomatoes, chopped
1 can Garbanzo beans, rinsed
2-4 Garlic cloves, minced (to taste, I LOVE garlic, so I use 4!)
1/3 cup Olive oil (extra virgin, cold pressed)
1/3 cup Lemon juice
Sea salt
Cayenne pepper
*Grated Parmesan

1- Prep veggies: wash, dry, chop

2- Rinse and drain beans (makes them much easier to digest) and heat.

3- Make dressing by combining garlic, olive oil and lemon juice in an 8oz jar. Shake to mix well.

4- Place kale into large salad bowl and pour on dressing. Sprinkle with sea salt and a pinch of cayenne, both to taste. Toss well, to coat all greens. Get your hands in there and squeeze it by the handfuls for a minute or 2 to soften the kale (OR…I prefer to divide kale and dressing into batches and pulse-chop in the food processor, so I don’t have to cut or squeeze it. It becomes a softer texture in smaller pieces.)

5- Portion into serving bowls and top each salad with tomatoes, warm beans and a sprinkle of Parmesan* (to soften and melt just a bit.)

Fabulous!!!

Serves 2, with a little left over for lunches

 

*Dairy free version – top with avocado slices. YUM!

6 Reasons Kale is Always IN

kale benefitsKale went from an almost “unknown” to practically overdone as a superfood in the past few years. However, it’s SO loaded with benefits, I think you can see why it truly will never go out of style! Check them out:

1–Gives more than 45 antioxidants to help lower inflammation throughout the body and boost the immune system

2–Protects from cancer as a primary food source of “glucosinolates,” which the body actually converts into cancer fighters, specifically against bladder, breast, colon, ovary, and prostate cancers

3–Supports  and improves detoxification pathways in the body, helping to remove toxins (environmental, products, pesticides)

4–Helps balance hormones by further supporting detox and ridding the body of harmful estrogens in both women and men

5–Lowers cholesterol – even when compared by research to cholestyramine (cholesterol lowering Rx). [Steamed kale may prove to be even more effective!]

6–Supplies lots of Vitamin K, which also reduces inflammation, supports bone strength and balances digestive health

Try some Mediterranean Kale Salad tonight…and share these tips with a friend!

 

 

 

References: Nutr Res. 2008 Jun;28(6):351-7. doi: 10.1016/j.nutres.2008.03.007, as on http://www.ncbi.nlm.nih.gov/pubmed/19083431 June 8, 2016.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Sweet Potato Fries

sweet potato friesI hadn’t had fries for so long, I almost forgot how yummy they were. ….and these are EVEN better!

Sweet potatoes
Garlic powder
Onion powder
Chili powder
Cayenne
Sea salt

1- Scrub and slice sweet potatoes into desired sized strips or wedges.

2- Mist/Spray lightly with olive oil and sprinkle lightly (or heavily!)  with each of the spices to desired spicy-ness.

3- Bake at 450-  25-ish minutes or until tender, stirring or flipping the fries halfway through bake time.

Enjoy!

 

12 Secrets to Living Your Healthiest Year Yet – #9 Supplement

supplement

Take a good, whole-food-based (or pharmaceutical grade) “multi,” and be sure to supplement and support any weakened body systems (GI tract, blood sugar levels, heart health, hormones, thyroid, etc.)  Boosting the immune system and decreasing inflammation is also essential. With today’s nutrient-depleted soils and our busy lifestyles, it is difficult to fully meet the body’s nutritional needs from food alone.

12 Secrets to Living Your Healthiest Year Yet: Week 3

Re-frame. Perspective. (hmm…stop and think on that a moment.) Could your Perspective change your Health? So many times what we see, feel or even experience in life is not a true reality. So often we look at life through colored glasses of our past, life experiences, family and cultural backgrounds, and many others. All of these lenses tend to shade, color and (quite often) distort our view. BUT, when we change our point of view, our perspective, it becomes a whole new ballgame.

As a formerly Type AAA person (I’m changing!!), it’s been easy for me to get incredibly task-focused, overly driven and onto the performance treadmill, missing the fun and enjoyment of the journey and daily life. BUT, as I slow down to breathe :), re-focus on what’s REALLY important to me, remember who I really am and just BE myself, pressure lifts, I can laugh at the perceived pressures, hamster wheel and even myself! Then, I’m free to enjoy the moment, seize the adventure and just have fun…and it’s a WHOLE lot less stress on the body!

Even exercise, re-framed, can really be FUN! I LOVE to be active, be outside and enjoy fresh air, but when the perception or talk of exercise, a gym, weightlifting or running 5 miles comes up, I cringe! Mention hiking, walking in outdoor beauty or playing tennis and for me, it’s no longer exercise but play! Funny, so often it’s all about perspective!

SO, with that in mind, here’s Week 3’s 12 Secrets to Living Your Healthiest Year Yet. Maybe all it takes for you will be a change of glasses to make these a reality and for your body to enjoy these benefits (and results!).  Plus, YOU get to have a lot more fun in the process!

6. Laugh!laugh friends health benefits

It affects the entire body, making it an essential and one of the most FUN components of wellness. Laughter strengthens the immune system, relieves depression, brings hope, boosts energy, oxygenates and detoxes body, reduces pain, offers benefits comparable to exercise, builds relationships, makes you more beautiful with a smile….and it’s free! A joyful heart really is good medicine. Lighten up. Don’t take life too seriously!

7. Be

butterfly transitions

Often, women especially, feel we must measure up…to standards of culture, Hollywood, social media, a career and more. That somehow we must constantly pe

rform, compete and look and act a certain way, keeping us on an exhausting hamster wheel.  Know you are OK just the way you are! Believe it and live from that place of actually liking yourself. It can be uncomfortable at first, but SO freeing! Just Be. Be free to be yourself. Not everyone will “get” you. That’s ok. That doesn’t change your unique, marvelous Divine Design, inside and out!

8. Exercise – errr Go Out and PLAY!play exercise

The “E” word … with endless benefits:  boosts the immune system, increases metabolism, relieves stress, improves moods, gives energy, strengthens bones, slows aging, removes toxins, promotes better sleep and regulates blood sugars – just to name a few.  Find something you really like to do … make it fun … and get moving!

 

Your turn! How can you Laugh, Play and BE this week? What 3 changes will you make?

1)

2)

3)

And be sure to share these tips that have helped you with a friend!

Peanut Butter Chocolate No-Bake-Cookies

These cookies were a favorite growing up! Here’s a healthier version, with just a few little tweaks.

peanut butter chocolate no bake cookies gluten free dairy free sugar free

7 Tbsp raw honey
4 Tbsp butter*
4 Tbsp coconut oil
2/3 c peanut butter (or almond butter)
½ c unsweetened cocoa powder
¼ tsp vanilla
Dash salt
3 c rolled old-fashioned oats

 

– Melt honey, butter and coconut oil together in double boiler over medium heat.
– Remove from heat and stir in cocoa, peanut butter, salt and vanilla until smooth.
– Stir in oats.
– Line cookie sheets with waxed or parchment paper and drop by spoonfuls into cookies.
– Chill or freeze until set.
Makes about 21

 

*use all coconut oil for Dairy Free, but be sure to keep well-chilled or frozen to keep cookies from “melting.”

12 Secrets to Living Your Healthiest Year Yet – Week 2

Are you like me? Do you get tired of the monotony of some of the things you know are good for you? Anyone else get bored with brushing your teeth?! (Random, I know! And you’re probably laughing and rolling your eyes, as I am.) Really, I’m SO very thankful for my healthy pearly whites, but come on, let’s be real, brushing gets very…redundant!! And seriously, drinking water?!! Especially in Arizona. YES, It’s so wonderfully refreshing, but sometimes, it just seems…sooo…blahhh!

I was reminded this week, sometimes just the smallest tweaks that switch things up a little can make the biggest difference, especially when they become a regular part of our everyday living. While writing, I’ve been challenged to re-think and re-examine my daily habits to tweak and hone to get a few more benefits. I’ve realized I’ve gotten bored with water too (meaning I don’t drink quite as much as I’d like to.) Without really thinking, I pulled out a cute, plastic tumbler from a friend, complete with colorful straw, started filling it with cold water (though I usually drink room temp water!) and wow….all of a sudden, water seems just a little more exciting than it did last week. Funny! It was such a little tweak but it really made a world of difference! Now, I’m drinking more water again, and I get a reminder of a precious friend; so thankful!

Speaking of really breaking routines, my new favorite: vacation…stay-cation…whatever! And ‘tis the season! Amazing what a little change in routine, a day off, a change of scenery, a day off of make-up and “real” clothes and a change from the norm can do to refresh, renew and recharge the body! It’s a must and I’m learning to be even more intentional about making sure they happen regularly, not just once a year.

So here’s Week 2’s fun 12 Secrets continued. Be thinking how you can be inspired, knowing results can come through even the smallest changes and improvements.

hydrate3- Hydrate 

Water is essential to life, making up 75% of your body. It helps keep your entire body healthy and hydrated, transporting nutrients into the cells and clearing out toxins.  How much should you drink?  Your weight ÷ 2 = ounces needed daily.  Add extra to compensate for exercise, warm temperatures and when drinking coffee, tea or soda, which can be dehydrating.

4- Rest, Relax and Refresh – Now, this one is FUN!!!rest relaxation sleep

Most illnesses are stress-related, throwing off numerous hormones throughout the body.  Endless “to do” lists press our limits, but we need rest, daily and weekly. Rest and sleep unwind, rebuild and rejuvenate the body, enhancing creativity and performance, boosting moods, strengthening the immune system, helping us process life…and even learn! Be sure to take time to relax. Be still. Reflect. Read. Pray. Choose something fun to do. Build relationships. Pursue your dreams and hobbies. Get enough sleep. You’ll find the invaluable stress-relieving effects for your entire body!

sunlight vitamin D5- Soak Up Some Sun

Be sure to get a daily dose of sun on bare, exposed skin (think beach, even if you’re in the city!!!). Increasing research shows just how vital Vitamin D (made in your body from sunlight) really is for boosting the immune system, preventing cancer and diabetes, maintaining weight and the health of every cell of the body.  If you live in a place with lots of rain, clouds, primarily stay indoors (because it’s SO HOT!), or are super sun-sensitive, consider taking a supplement and getting your blood levels checked regularly to monitor your progress.

Now, it’s your turn!

What 3 tweaks are you going to make this week?

1-

2-

3-

What will you do this week to break up monotony, stress and routine in your life?

 

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Hellooo August! Guess what?! You still have 5 full months to hit your goals!! You can do it!!!

 

And, how’s your progress from last week’s tips? Update me! I want to know what’s working and where the struggle is real. (Missed Week 1 Secrets? Catch them here.)

I’ll be back next week with Week 3’s tips…and a new flavor of toothpaste. 🙂

12 Secrets to Living Your Healthiest Year Yet – Week 1

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Though we’re just days away from August, it’s not too late to still meet our health goals (resolutions) for the year. Yes, I know, most of them could be long forgotten, BUT there’s still hope! With 5 months left of 2016, there’s still plenty of time to make some real progress!!

16 years ago, facing my own health crisis, I finally had to come face to face with “what really is health?!”  With horrible cystic acne, miserable digestion and food sensitivities, fever and unable to work (and hardly even function!) for 3 months, extreme fatigue and a host of other symptoms, I knew health was waaay deeper than I understood or had been trained in college and professionally. Especially when doctors gave me an anti-depressant and told me to go live my life! Though I can’t share my full story here, I’ve been healed and my health restored. With it came a whole new understanding and appreciation of health, wellness and wholeness…as well as a tool chest full of gems I want to share with you to encourage and support you on your journey! …and hopefully make it just a little bit easier for you.

SO, whether it’s shed a few pounds, build some muscle, find the root issue(s) of symptoms that have bothered you for too long, “eat better,” lower your cholesterol, manage your blood sugars, or do a complete makeover… following these 12 steps can lead you into a whole new place of health! We’re so phenomenally put together that we just can’t separate out the physical, emotional and spiritual components of our lives. As we nurture our body, mind and spirit, and bring them into a place of balance, then we can experience full living and real health.

Now, let’s get back on track.  We’ll start with 2 biggies that make a HUGE impact. Be looking for what you can implement to help you towards your 2016 goals. Come on! You can do it!

1- Nourish – (Even I need a review on this now and again!)

Give your body the building blocks it needs for life and health. Explore nutrient-dense, delicious options that naturally eliminate lifeless, empty-calorie foods. Enjoy the beauty, benefits and endless possibilities of foods in their most natural form: lots of fresh, green leafy,  colorful veggies & fruit, nuts & seeds, good oils (omega 3s & coconut oil), beans, whole grains, and lean, quality (antibiotic & hormone free) protein. Add in flavor-packed herbs and spices, loaded with extra antioxidant and healing properties. Make the investment now and enjoy good health for a lifetime! It’s easier to “maintain” health than to “regain” it.

2- Detoxify your lifedetox cleaners environment emotions

Eliminate the “junk” from all areas of life.  This may be food, but think just a little deeper to household products and cleaners, synthetic bath and body products, pollution, clutter, unorganized stacks of “stuff,” a job you don’t enjoy, unhealthy relationships, etc. Going just a bit further, this even includes toxic emotions you’ve held on to—fear, guilt, bitterness, unforgiveness, shame, negativity and unthankfulness.  Let it go!  Work through the hurt. Let it heal. You won’t miss it and you’ll be healthier! This is a step you can’t rush…and it’s often on-going!

Two simple tips, yet very profound and FULL of healing potential, as you walk through the depth of what’s loaded in just these concepts. Much more to come on each of these in the weeks and months to come.

Now, it’s your turn:

  • What one thing will you do/add/change this week to nourish your body?
  • What one thing will you detox from your life this week?

Be looking for Week 2’s Secrets!

Want some personalized accountability and support for your goals? You don’t have to do it alone!

Modern Spaghetti

Oh so DELICIOUS!

 

Spaghetti squash, baked and seeded

Ground turkey breast (white/lean), browned

Sautéed mushrooms and onions

Marinara sauce or sun dried tomatoes in olive oil

Parmesan cheese, grated*

 

Bake squash (and poke with a knife, like baking a potato) for about 1 hr at 350°, until tender. Slice open and “seed” (like a pumpkin). With a fork, separate out spaghetti squash “noodles.” Top with turkey, mushrooms, onions, heated tomatoes/marinara, and sprinkle with cheese. YUMMY!

 

*Omit for Dairy Free (DF).

Sweet Secrets for Success #3: Go out to Play

play exerciseWhat would happen if we could look at exercise as play?  Loosen up and be child-like for a few minutes. Forget the drudgery we so often think about, shake off busy-ness and excuses, let your mind and body have a few minutes of fun, unwind… and love the benefits:

  • boosts the immune system
  • increases metabolism
  • relieves stress
  • improves moods
  • gives energy
  • strengthens bones
  • slows aging
  • removes toxins
  • regulates blood sugars – and SO more!

Find something you really like to do …get your body moving…you just might have fun and want to make it a regular part of your routine!