Good morning you beautiful people! Have you ever wanted something so bad and you just couldn’t wait? Or have you ever known you were getting something but would try to rush the process. It is crazy how lately I been noticing how mindfulness goes hand in hand with patience and time. Those are words that seem to hold so much power and can positively affect your mind, body, and spirit. There was a weekend, I experienced so much frustration that I had no control over. But as I was talking with my mom she told me to not worry about things I have no control of. I had an event to attend and there was an issue with us getting inside the building, which really irritated me because I was so anxious to get the event going. I began to get flustered and impatient, when before my spirits were lifted. That quick experience led me to think about mindfulness after the fact. We must teach our mind and expose our mind, body, and spirit to positivity when we cannot control what is happening around us. In situations like this breathing would have helped, just breathing and counting helps overall. Breathe in the good and breathe out the bad. Get rid of toxic thoughts, negative feelings, and cruel energy. Yes, it is our natural state of mind to get furious and frustrated, but with mindfulness you will know when the mind needs calming. This will be those types of moments we don’t have control over, like I did with that event. Patience and time may have us anxious and wanting to know what the beginning and end will look like. But to be honest, we have no idea no matter how confident we are. Everything is unwritten, we don’t know what the next minute, hour, day, or year will look like. Cherish that moment about life, we cannot always predict what we want things to be. We must have patience and wait on it. Incorporate some mindfulness exercises in your daily routine when you feel the body needs it. I always find out I need it later in the evening, so that’s when I practice breathing. When I lay down I often meditate for about 5-10 minutes, that helps with sleeping too!
…..& we’re back! I made this recipe right before the holiday as a meal prep dinner! It was so healthy, simple, and very convenient. I enjoy ONE DISH MEALS because that is so much easier when it includes your protein, carbs, and fats. It literally did not take long at all for this meal. The best thing about it, you can be so versatile about what you put into because of the vegetable variety! Well lets get to it, you’ll find how easy it is! Remind you guys, I find all these recipes from Pinterest or Cafe Delites, so the credit goes to them! I just try to see if I can make it just how it they say make it according to the recipe.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
2 large carrots or small baby carrots
2 red potatoes
1 small-medium zucchini
2 red peppers
1 head of fresh broccoli
6 Italian sausage links or Chicken sausage
1/2 tbsp of each: basil, oregano, parsley, garlic powder
1/2 tsp of each: onion powder, thyme (optional, I did not use these ingredients)
1/8 tsp of red pepper flakes (optional)
1/3 cup of parmesan cheese (optional, I did not use this ingredient either)
4 and 1/2 tbsp of olive oil
Salt and pepper to taste
- Preheat oven to 400 degrees and line up a pan with parchment paper.
- Prep the veggies (be sure to follow the directions so that all the veggies cook at the same time).
- Slice the carrots and red potatoes (you can leave the peel on the red potatoes), make sure these pieces look diced in small squares.
- Chop the zucchini in the shapes of circles, then chop that circle in half.
- Chop the broccoli into small florets, the stems aren’t needed.
- Chop the peppers up small, don’t forget to remove the seeds and stem. I believe I used only one red pepper.
- Chop the sausage into thick coins.
- Once all the chopping and prepping is done, add all of the vegetables and sausage to the pan.
- In a small bowl combine all the seasonings, olive oil, and salt & pepper. Stir to combine. I doubled this recipe mixture because it only covered half of the vegetables. Be sure NOT to add more olive oil the mixture will marinate while cooking, it will be more than enough!
- Place in the heated oven, toss around the veggies and sausage after 10 minutes, and then let it cook for another 15-20 minutes.
- Once it is done you can top it with grated parmesan cheese. It is also an option to put it over top of rice or quinoa! I ate it plain, still was very good!
I hope you enjoyed this recipe as much as I enjoyed making it! Happy Healthy Cooking 🙂
Hey guys! Sorry its been a while, the holiday had me extremely busy! I’ve always wanted to try this recipe and I finally got the chance to do so except I made it my own which made it so fun. It didn’t take long except the part when I had to chop the cauliflower up in the food processor, otherwise piece of cake recipe! Here is how I all went. This recipe is perfect for friends over, Friday or Saturday night meal, or for me I used it as my Sunday meal :). Here is how it all went down, check out this video!
Prep time: 20 minutes
Cook time: 15-18 minutes
Total time: 35-38 minutes
1 head of cauliflower (small or medium)
1/2 teaspoon of Basil
1/2 teaspoon of Oregano
Organic marinara sauce
1/4 cup of Parmesan cheese
1/4 cup of Mozzarella cheese
Few leaves of Spinach
Red pepper flakes (optional)
Salt to taste
1/2 teaspoon of Garlic powder
Parchment paper or non-stick paper
1. First you want to thoroughly wash the cauliflower head and then dry it off with paper towel
2. Proceed with cutting the florets of the cauliflower, you do not need the stems just the tip of the cauliflower.
3. Place them little by little in the food processor (this depends on how big yours is). You want to make sure the cauliflower almost looks like snow when its done processing.
4. Then I placed the cauliflower in a microwave safe bowl, and put it in the microwave for 4 minutes.
5. Preheat your oven to 450 degrees, get a baking sheet and place the parchment paper on top. Spray it with a non stick cooking oil.
6. After that you want to let I cool for about 6-7 minutes. Proceed with placing the cauliflower in a tea towel or drying dish cloth (preferably microfiber cloth). Squeeze out any access water in the cauliflower. This will help with preventing a watery dough like formation.
7. Once that is done, place the cauliflower in a mixing bowl. Add your salt, parmesan and mozzarella cheese, red pepper flakes, basil, oregano, and garlic powder. Mix it all together preferably you’re your hands.
8. After you’ve mixed it all together, use your hands to form the shape of the dough on the baking sheet. Don’t make it too think or too thin. Make it just right!
9. Once that’s done put it in the oven for 8-11 minutes until it turns a golden brown then remove from oven.
10. Add your sauce, cheese, and toppings! I chose to add organic marinara sauce, more mozzarella and parmesan cheese, along with, spinach, mushrooms, red and green pepper, and onions. I then placed it back in the oven until the cheese was fully melted which was 8-10 minutes. Allow it to cool so you can enjoy your pizza!!
I am always looking for new recipes to try, only because sometimes you get tired of the same meals and the same seasonings. So I check out many recipes on different social media accounts and the Internet. I would like to give special recognition to Cafe Delites. They have some of the best recipes and it is a social media account that I look up to. I enjoy quick healthy main recipes! Here is something I made that was really really good!
BROWNED BUTTER HONEY GARLIC SALMON
Prep time: 5 minutes
Cook time: 15 minutes
Wild-caught salmon (4 pieces)
1/4 cup of organic raw honey
2 tbsp of minced garlic
1/4 of butter
2 tbsp of lemon juice
Salt & Pepper
- Preheat the oven to broil on High.
- Let the butter melt on the skillet on medium high heat.
- Pour the honey into the pan and let it mix with the butter.
- Drop the garlic into the skillet and let it sauté for at least 1 minute.
- Add the salmon fillets to the skillet and let cook for about 3-4 minutes
- Season the fillets with salt and pepper.
- Place the lemon wedges around the salmon fillets
- Pour the juices from the skillet on top of the salmon with a spoon
- Place the skillet in the broiler for about 6-7 minutes depending on how brown you’d like the salmon
- Be sure to watch the salmon because of how fast the salmon can cook in the broiler.
- Take the salmon from broiler and then drizzle the salmon again with the leftover sauce from the skillet. You can also top it with parsley.
I served this with green beans, but any vegetable or salad will work with this meal. This healthy main recipe will cause you to feel full but not stuffed, but satisfied! I loved this meal because the steps were super easy but it also led up to a really good satisfying meal, and most of all. Quickness is very essential for me when making recipes. Salmon has many health benefits such as omega-3 fatty acids, great source of protein, and high in essential vitamins and minerals. I hope you all make this recipe and please fix or add any other steps you think would be beneficial for you! I would love to hear about your cooking experience.
Hey, you beautiful people, I recently switched over to 6am workouts instead of working out in the evening. I kept looking for another strategy to have much more evening time. I remember when people would say they workout in the morning, and I used to say, “Omg I could never, I love sleeping in too much.” Well obviously, that has changed and I feel good about it! It is crazy how your growth and your goals can change you in such a positive way. I’ve learned that to reach your goals or accomplish the things you want out of life, you must do some things that make you uncomfortable. But I know I made a great decision with choosing to exercise in the morning rather than the afternoon. I think the hardest thing is waking up in the morning, which is usually an hour and 30 minutes earlier than what I’m used to. But once I am up, I am up. I go to the gym that is closest to my job, and I just shower there and get ready for work. It’s much easier in the morning to get ready, especially if you have all your things set out and organized at night. This way in the morning, all you must do is grab your things and go to the car. But overall, it’s been a great experience although I am still breaking into the new routine. I am still learning and estimating the time I need in the morning. There are many benefits engaging in physical activity in the morning versus in the evening. Check it out below:
1. The gym is not as crowded compared to after hours. The less people the more equipment available for you to use. This is motivating in a sense because you have options for your workout routine.
2. Your energy levels are higher. I noticed that when I grab a piece of fruit in the morning and then head to the gym, I have way more energy than I do in the morning. After waking up I am using that energy to exercise, rather than waiting after work where I feel lazy and ready to rest.
3. I have much more time to do what I want in the evening. I am preventing traffic to get to the gym and leaving from the gym. I could run errands or just simply go home after work. It feels good to not have to rush in the evenings anymore! Thanks to this new routine.
4. Exercising in the morning motivates me for the rest of my day and for my next morning workout too. I think it’s the momentum I have in the morning versus the evening time, which also may affect my energy levels.
5. I still have time to eat breakfast in the morning whether I eat it in my car, the locker room, or the break room at work, but always remember to still eat something after the workout even if you ate before the workout. You can eat something like a protein shake, cottage cheese, granola or grains, banana, yogurt, or any lean protein. This helps with soothing the muscle after physical activity.
There, I shared with you all what makes exercising in the morning a better fit for me. This will not work for everyone but if you would like to try something new in your routine, I highly recommend this! If you are looking for more time, then this may work for you too. If you are looking to kickstart your day early, then go for it! Physical activity should be a part of your routine every day for at least 30-40 minutes. It is possible, just adjust your time if it is a priority to you! Which I really hope it is 😊
I know the holidays are approaching and food brings everyone together! Well it is kind of tough to not indulge in your favorite foods with your favorite people right? But there is a healthy way to do this you know? Now, I am not saying to not eat or stay away from the table but there is a certain way that you do this to not overeat or under eat. Lately, I have been reading books about eating mindfully. I bet you’re like well how do you that? It is sort of like a type of mindfulness practice like meditation, except it involves food. I tried this experiment with a strawberry where you do at least 9 steps to eat mindfully. You can follow these steps during the holidays to prevent any overeating and indulging. I know once that happens some may feel guilt or feel like you’ve taken three steps back in your health and wellness journey. Well with mindfully eating I guarantee you will not feel like that. Here is what I did to eat mindfully:
I had a strawberry and I:
- Observed the strawberry with my eyes only. Notice the color of it, the texture and what other observations you notice that you’ve never noticed before.
- Smell the food, does the smell make you want to eat it?
- Close your eyes to feel and touch the food (strawberry in my case), roll it around. Do whatever you can to feel the ridges, the crests, and the overall texture of the food.
- Place the food in your mouth, roll it around with your tongue. Do not bite it yet. Notice how it feels on your tongue, what does your body tell you at this point? To eat it or not to eat it? Does it began to dissolve in your mouth? Does your mouth water?
- Next, bite the food only one time. What does the food taste like? Does it taste different from any other time you’ve had the food? Is it beginning to dissolve in your mouth?
- Proceed to chew the food up into small pieces. This is actually a major key when eating because you are supposed to chew your food thoroughly before swallowing. This allows room for you to actually become full and for the nutrients to absorb into your body.
- Next you want to begin swallowing your food. Notice how it feels going pass your tongue and down your throat and eventually settling into your stomach. What does that feel like? Have you ever followed your food before? Some tend to forget about what happens during the swallowing process of healthy foods. Where does it go? How long does it take for it to feel like the food has settled?
- After that, determine what your body wants next? Does it want more of that food or are you full?
- Determine whether your body is hungry for more or even if your heart wants more. How does it make you feel overall now that you have eaten mindfully? Is it something your heart yearns for?
Mindful eating means a new way of eating for me. It is a technique that was kind or foreign to me, but you never realize that you don’t pay much attention to how you are eating, what you’re doing when you’re eating, and how does the food make you feel when you’re eating. We tend to do so many other things when we are eating, even when we are eating healthy but we never think about the food as a whole. We just know that we are hungry and it is time to eat. Most of us eat on autopilot which means eating the same time everyday because of hectic schedules, but what if our bodies isn’t responding to that schedule. Eating mindfully is something we should all consider. It could help with your self-esteem, eating habits, autopilot eating, trying new foods, weight loss, and goal setting. Eating mindfully may be something you’re missing from your healthy journey. Yes we know what to eat, but do we know how to eat?
I hope you all took SOMETHING away from this post, I put my all into writing it because to most of you it may be the first time hearing about. Think that you’re a judge on the food network channel and you have to provide descriptions to the participants about the taste of their food, except here you’re exploring more than just taste when you’re eating mindfully. You are exploring food through your senses, your heart, your mind, your body, and your spirit. WholeMindBodySpirit.
Chocolate Covered Kiwi PopsPrint This
- 3-4 kiwis (depending on the size of your pan)
- 1 Baking sheet
- Parchment paper
- 2 tbsp of Unrefined virgin coconut oil
- 4-5 oz of chocolate of your choice (I used dark cacao bars from Trader Joes)
- 10 food safe wood sticks
I am a graduate student and I was assigned to do a kiwi project for class and one of the components consisted of creating a kiwi recipe using fresh fruit. I went to the grocery store and got some fresh kiwi to create for the recipe! It was very easy, simple, and threw a curve for that sweet tooth. Heres what happened, check it out!
I proceeded to cut the kiwi, if you are not familiar with how to peel the skin of a kiwi check under the tab called “Videos” and its there for you. Once I cut them I placed the kiwi on the pan with parchment paper at the bottom. I then stuck the food safe wooden sticks at the bottom of the kiwi. In order for this to be successful make sure the kiwi pieces are thick. I placed them in the freezer for about 30-45 minutes or until you feel like the fruit is thoroughly frozen. Wet things and chocolate do not get along so make sure the fruit is frozen first. While the fruit is freezing I broke up the dark cacao pieces of chocolate in a bowl, and then added the virgin coconut oil and warmed it in the microwave for about 1 minute and 45 seconds. You can keep checking it to see if it melts by stirring. I stirred it up really good and made sure the chocolate had completely dissolved into a liquid form. I then dipped the fruit kiwi pops in the bowl of chocolate and layered it with a lot of chocolate. Do this until chocolate is completely covering the kiwi pop. I then placed it back on the parchment paper. Continue to do this for the rest of the fruit kiwi pops. After they are all finished I placed them back in the refrigerator so they could dry and harden for about 1 hour. Once this is done it is safe to bite and enjoy the pops! What I noticed is, you taste the chocolate first and then the kiwi, it is like the perfect mix. Do not be afraid to try this with other fresh fruit like pineapples, apples, kiwi, and of course strawberries! It is an excellent sweet tooth curve for me.
I hope you all enjoy this recipe and add a twist to it! Do what works for you when preparing fresh fruit recipes! Remember that kiwifruit is a sleep inducer so it will probably put you to sleep after about the third popsicle you eat!
Food Network Kitchen. (2017). Chocolate Covered Kiwi Pops. Retrieved from http://www.foodnetwork.com/recipes/food-network-kitchen/chocolate-covered-kiwi-pops-recipe-2268684
Chicken Stir FryPrint This
- 1 container of chopped mushrooms
- 1 Red, yellow, and green pepper (any color of your choice)
- 1 sweet onion
- Olive oil
- 2 cups of rice
- 1 tbsp of butter
- Corn tortillas
- 1 pack of Chicken tenderloins
- Salt & Pepper
- 1/2 cup Teriyaki marinade sauce
I honestly, think this has been the most exciting meal I ever made! It required a lot of cutting but I liked it because I could make it my own. I work with a lot of Hispanics, so their always making tacos,, stir fry with vegetables, and/or rice and beans. So this recipe was inspired by them! Check it out below
First marinate your chicken for about 20 minutes. I used salt, pepper, and teriyaki marinade sauce found in the store (I’m pretty sure you can make your own marinade as well). I mixed that all up with the chicken in a bowl and let it sit in the refrigerator. I then prepped the vegetables. I cut the peppers onions, and mushrooms into small pieces on a cutting board and then sat them aside. I put a skillet with olive oil in it on medium heat to cook the vegetables. Once I cooked them and they were soft, I put them inside of a bowl and covered it with paper towel, while I put the chicken in the same skillet that the vegetables were cooking. I let the chicken get done to wear I could slice them. I cooked them on both sides for about 10 minutes. Once they were done I took them out the skillet and placed them on a cutting board. I chopped the chicken up quite small. Once that was done I placed the vegetables and chicken back into the skillet. Mixed it up real good and let it cook for about another 5 minutes. While doing this I put on the rice with water, a tad bit of salt, and butter. After they were both done, I used a non stick pan to heat up a corn tortilla. I eat corn tortillas instead of flour because it is gluten free :). Lastly, I served the stir fry on the corn tortilla with rice on the side.
Amazing meal, and good for lunch the next day. During lunch, I just ate the stir fry and rice no tortilla. My mom and I will make it again, but want to add a twist. Let me know how this wonderful vegetable stir fry turns out for you!
Check out a small video of the process here!
Hello everyone! I am back and I hope you all are well and getting ready for the new season transformation! No more summer bodies, but fall/winter bodies! This post will be short but I wanted to touch on organic foods. I know most people will say “buy organic foods” and most of you may not know why. It took me a long time to understand why it was healthy for me to buy organic foods. Not many of us know the reason why it is a benefit to buy organic foods. We just kind of know that they are more expensive than regular foods. Organic means of or derived from living organisms. This means food produced without chemicals such as pesticides, fertilizers, stimulants, and/or antibiotics. Foods that are not organic may have a slight chance that your food has been produced through a method that has not been approved through United States Department of Agriculture (USDA). When foods are stamped approved throughout the USDA, most of the time the foods are made through natural sources and approved substances. I hope that cleared up the definition and what organic means to you.
Organic foods are noticeable in the produce section of the grocery store. A key eye-opener to find organic foods in the stores is that they are wrapped with a purple sticker and it may say organic. The sticker is usually wrapped around the whole piece of vegetable or fruit. You will notice that the fruit or vegetable may look a little brighter and attractive because they are produced naturally without chemicals. It is the natural fruit and vegetable. In stores you can also purchase organic meat, cooking oil, butter, milk, just about anything! The last thing I notice about organic is that buying organic foods can be a tad costly. For example, if you are buying produce you may notice that the price difference may be between $1.50-$1.75 when going organic versus regular foods. This is because as stated earlier the foods may go through other methods for it to be organic. So the phrase that says “you get what you pay for” is really true when buying organic foods. The more money you spend the better your health outcome will be!
I am not telling you all to buy ALL organic foods but I am informing you of how well you will be taking care of your body if you do choose to buy organic. You can split up your grocery cart by buying half of your groceries organic and the other half just natural foods or what you would normally buy healthy. Engage in organic foods the best way you know how. Observe your body after you eat organic foods is key as well.
I want to hear about your experiences buying organic foods! Comment below.
(‘trip-tah-fan): There are about 10 essential amino acids that our bodies absolutely need. These essential amino acids come from their building bodies called proteins. These proteins are essential for our bodies to grow, develop, and remain healthy. They are so essential that our bodies do not produce these themselves, we must eat foods to gain these essential nutrients. We need these essential nutrients for our skin, bones, muscles, enzymes, and chemicals that run systems in our bodies. This means it requires work from us individually to supply our bodies with these proteins. In class I did a short paper on this protein called tryptophan and it was considered an essential nutrient for the body. Tryptophan is a protein that helps enhance mood, relaxation, and sleep. We can gain these nutrients through many sources of protein that you can buy, cook, and make them your own. Tryptophan is not a common word you hear because all we hear is protein and we never know the names of the proteins we are supposed to consume. With our hectic schedules and busy lives we always need a little enhancement. Let tryptophan do the trick.
Mood and emotion is connected to serotonin, which is a neurotransmitter that works closely with the essential amino acid, tryptophan. Serotonin levels are usually low in women because of the menstrual cycles the body through. If your tryptophan levels are high during one’s menstrual cycle, then the serotonin levels will increase. On the other hand, sleep and relaxation is connected to melatonin, which is a neurotransmitter that works closely with the essential amino acid, tryptophan. Most of the time melatonin levels are low when we feel exhausted and our sleep circadian rhythm cycle is off. Who knows this could be from being a new parent, working a night shift, having insomnia, or just being a night owl. With high protein foods that contain tryptophan your body would be able to relax a bit more even under your life circumstances.
I am not a scientist, but I thought that sharing this with you all would be extremely beneficial because we all experience bad moods and emotion, and lack of sleep and relaxation. Below I am going to share with some essential nutrients the body needs to keep tryptophan stored and able to use when ready. The answer is FOOD. Very simple right. You will find that these simple essential nutrients in food do not cost much at all either. Buys food such as:
-Sources of dairy (cheese, yogurt, milk)
-ALL nuts and seeds (this is awesome because some nuts/seeds don’t carry the same nutrients)
-Beans and lentils
I hope that you all get some tryptophan in your system at least 3 times a day! You will notice big changes in your mood and sleep once you do. If you haven’t noticed, being healthy makes you feel healthy and enhances your overall well-being. Let tryptophan be a part of that. What I like about proteins is that they are always readily available through food and not any vitamin, supplements, or powders! Let me know any major changes you all may see in your everyday behaviors.
See you next time! KIONA XO