yourhealthharmony

Nutrition for Body and Soul

Spinach/Avocado Salad Dressing! Yes Please!

Today as I hunted around for something yummy to have for lunch, I opened up my fridge to find a ripe avocado, a little spinach, and about a 1/4 jar of Trader Joe’s Salsa Verde.  So what did I do?  Tossed it all in my Nutri-Bullet with some ground pepper and a dash of sea salt.  SOOOOO good!  Tossed it on some mixed greens with some leftover refried beans, and there ya have it…..lunch was served!

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This would also be a great dip or spread.

And it was so easy!

Enjoy.

Let me know if you try it.

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What are you looking at?

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What can Yoga do for you?!

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There are so many benefits of yoga and they differ from type to type. Here’s a little cheat sheet for you.  I am relatively an advanced beginner, ha!   It’s amazing how stiff you can become when you don’t use your body.  Go slow and build on these positions, you will get there.  Everyone is different tho, so modify where you need to.

Take a look at the following 2 routines!

*Sacral Chakra Yoga Routine

*Wake Up Yoga Routine

 

 

 

 

**What can certain Yoga poses do for you?

*Seated poses

These poses will make you feel inner peace and calm because they promote deeper breath. Use the cross-legged seated postures to increase hips and lower back flexibility and to strengthen your back muscles.

*Standing poses

Mountain Pose, one of the most important standing poses, is the basis of any yoga routine as it gives proper alignment to your feet and body. When done correctly, standing poses are instrumental in improving your posture.

*Bends

Forward bends stretch your lower back and hamstrings, release tension in your upper body and increase spine flexibility. They help you feel calm and relaxed.

Back bends open your chest and hips, strengthen your arms and shoulders. They help relieve muscle tension and improve spinal flexibility.

Both kinds of bends should be performed in succession to maintain balance in your spine and avoid injuries.

*Balance

Challenging balance poses help you tone up your muscles, develop coordination and agility. They are also posture-improving because you need to elongate your spine in order to maintain balance. A non-physical benefit is that balance poses polish focusing skills: attention is the key factor in the right performance of a balance pose.

*Twists

Twists release tension and lengthen your spine, increase shoulder and hip mobility and relieve backaches thanks to the stretching of back muscles. Always be sure to twist both sides of your body to ensure proper balance.

*Lying poses

Back poses stretch your abdominal muscles, open your hips and increase spinal mobility. They release tension and strengthen your limbs and back.

Stomach poses strengthen your arms and back and open up your hip area. They relieve tension and increase flexibility in your spine.

*Inversions

The most popular inverted poses – headstand, shoulder stand and plow – are often called the King, Queen and Prince of asanas. They develop strength and stamina in your upper body, stimulate your brain. Bringing your legs higher than your heart, they reverse the flow of blood and other fluids in your body, which relieves tension in your legs.

*Relaxation poses

Relaxation poses, including the most well-known Corpse Pose, calm your mind and body and encourage a deep feeling of relaxation. They can be used at the end and start of your yoga practice, as well as in the middle of it. Despite the seeming easiness, relaxation poses are often really challenging because of our inability to relax fully.

*Plank poses

Plank poses are helpful in building strength in the arms, wrists and spine, which prepares you for inversion poses. To reap as much benefit as you can from a plank pose, try holding it for up to 1 minute. Side plank poses additionally work your shoulders.

Namasté 

Thank you Yoga for this info!

www.food4thoughtwellness.com

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Do Good!!

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Blessed!

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Superfood Brownie Bars

I’m not much of a sweets eater, but I would definitely have to take a bite or two of these
No bake superfood brownie energy bars, packed with pistachios, pecans, walnuts, chia seeds, coconut and dried fruit! Topped with dark chocolate and sea salt. The perfect nutritious healthy dessert!
INGREDIENTS
  • For the bars:
  • 1 cup packed pitted Medjool dates
  • ¼ cup raw walnuts
  • ¼ cup raw pecans halves
  • ½ cup shelled pistachios, divided
  • ¼ cup unsweetened shredded coconut
  • 1 tablespoon chia seeds
  • 3 tablespoons unsweetened cocoa powder (or cacao powder)
  • 1 tablespoon melted virgin coconut oil
  • 1 teaspoon vanilla
  • ¼ teaspoon sea salt
  • ¼ cup goji berries (or dried cherries)
  • 1 tablespoon warm water, if necessary
  • For the topping
  • 1.5 ounces 85% dark chocolate (vegan, if desired)
  • To garnish:
  • 1 tablespoon shelled pistachios
  • 1 tablespoon goji berries
  • 1 tablespoon chopped pecans
  • Maldon sea salt, for sprinkling on top
INSTRUCTIONS
  1. Add dates, walnuts, pecans, only ¼ cup of pistachios to the bowl of a food processor. Process until chunky. Next add in unsweetened shredded coconut, chia seeds, cocoa powder, coconut oil and vanilla extract. Process again until mixture is chunky and slightly clumping. If mixture is dry, add 1-2 tablespoons of warm water.
  2. Next add in remaining ¼ cup pistachios and goji berries and pulse again a few times until pistachios are slightly chunky. Add mixture into a 8×4 inch loaf pan lined with parchment paper, pressing evenly towards the sides of the pan.
  3. Add dark chocolate to a small saucepan and place over low heat until melted. You can also microwave in 30 second increments, stirring in between until chocolate is fully melted and smooth. Pour over the bars, tilting pan so that the chocolate covers the bars evenly. Garnish the bars with 1 tablespoon of the following: pistachios, goji berries and crushed pecans.
  4. Place bars in the freezer for 30 minutes-1 hour to harden. Once ready to serve, sprinkle with Maldon sea salt then cut into 8 squares. Store safely covered in the freezer for up to 1 month. Enjoy!
NOTES
If you want you can keep the melted dark chocolate of the top. They are still incredibly delicious!
Thank you Monique with Ambitious Kitchen for this yummy recipe!
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2 Minute Miracle Gel

2 Minute Miracle Gel<<< Check out this Demo!

Nobody wants tons of skin care products taking up precious counter space—that’s why we’ve formulated this 7-in-1 multitasking topical product that harnesses the power to gently renew skin leaving it smooth, soft, and glowing in just 2 minutes.

  • Lightly cleanses without sulfates that dry out skin
  • Tones by balancing out all skin types to optimal levels
  • Brightens by removing the dull surface layer of dead skin
  • Suited for use on the face, neck, décolletage, and body
  • Works on all skin types and complexions

**The company, that I just LOVE, launched this amazing product last weekend!  Be the first to try it!  They are offering FREE samples for a limited time (just pay shipping)….CLICK HERE!

Testimonials

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I can’t wait to start using this everyday!!  Order….please get here!

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Chicken-Tortilla Soup

I’m on a crock pot roll!  Love my crock pot.

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Ingredients

  • 1 1/4 lb. skinless, bone-in chicken thighs
  • 1 small onion, chopped
  • 1/2 red bell pepper, chopped
  • 1 garlic clove, chopped
  • 2 oz. chicken stock
  • 1 (14.5-oz.) can diced tomatoes, drained
  • 1 (8-oz.) can tomato sauce
  • 1 (4-oz.) can chopped green chiles
  • 1 tsp. chili powder
  • 1 tsp. dried oregano
  • 3/4 tsp. ground cumin
  • Kosher salt
  • Freshly ground black pepper
  • 2 yellow squash, halved and sliced
  • 3 oz. green beans, halved
  • 1 tbsp. fresh lime juice
  • 2 1/2 tbsp. chopped fresh cilantro, plus more for serving
  • Sliced jalapeños, sour cream, and tortilla chips, for serving

Directions

  1. Combine chicken, onion, bell pepper, garlic, stock, diced tomatoes, tomato sauce, chiles, chili powder, oregano, and cumin in a 4-quart slow cooker. Season with salt and pepper.
  2. Cook, covered, until chicken is cooked through on low 7 to 8 hours or on high 3 to 4 hours. Add squash and green beans and cook, covered, for 30 minutes. Remove chicken, discard bones and shred meat; return to slow cooker. Stir in lime juice and cilantro.
  3. Serve topped with cilantro, jalapeños, and sour cream, with tortilla chips alongside.

Thank you Country Living for this delicious soup!

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Autumn Chicken & Apple Cider Chili

Wow, this sounds like a really unique recipe that I will have to try!  Crock pot recipes are the best!!

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INGREDIENTS:

  • Meat from 1 roasted/rotisserie chicken
  • 2 cans (15.5 ounces each) Great Northern beans, rinsed and drained
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 1 bay leaf
  • 1/2 medium yellow onion, chopped
  • 1-1/2 cups chicken stock
  • 1 cup apple cider
  • 1-1/2 teaspoons chopped fresh sage
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon paprika
  • 1/8 teaspoon cayenne
  • Chopped apples, for garnish (optional)
  1. In crock pot, stir together chicken, beans, celery, garlic, bay leaf, onion, stock, cider, sage, thyme, chili powder, salt, pepper, paprika and cayenne. Cook on high 4 hours or on low 8 hours.
  2. If desired, serve chili topped with chopped apples.

Thank you Foxes Loves Lemons for this yummy and unique recipe!

 

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Crock Pot Red Wine Beef Stew

I don’t know about you, but I love my crock pot, however….sometimes I get stuck making the same thing.  With the weather cooling, warm yourself up with this yummy looking stew!

gallery-1482870128-clx010117winnerdinners-05Ingredients

  • 2 c. beef stock
  • 3 tbsp. all-purpose flour
  • 2 tsp. Dijon mustard
  • 1 lb. carrots, cut into 2-inch pieces
  • 1 (8-ounce) package cremini mushrooms, halved if large
  • 1 large red onion, cut into wedges
  • 2 large celery ribs, cut into 2-inch pieces
  • 4 cloves garlic, chopped
  • 6 sprigs thyme
  • 1 tbsp. canola oil
  • 3 lb. pot roast, trimmed and cut into 4 pieces
  • Kosher salt and freshly ground black pepper
  • 1/4 c. tomato paste
  • 1 c. dry red wine
  • 1 tbsp. unsalted butter
  • Chopped fresh flat-leaf parsley, for serving

Directions

  1. Whisk together stock, flour, and mustard in a 6-quart slow cooker. Add carrots, mushrooms, onion, celery, garlic, and thyme; stir to combine.
  2. Heat oil in a large skillet over medium-high heat. Season beef with salt and pepper. Cook, turning occasionally, until browned on all sides, 10 to 12 minutes. Remove to slow cooker. Add tomato paste to skillet and cook, stirring, 1 minute. Add wine and cook, scraping up browned bits, 30 seconds; add to slow cooker.
  3. Discard thyme. Remove beef and shred with 2 forks; return to cooker. Stir in butter.
  4. Cover and cook until beef is tender, on low heat 7 to 8 hours or high for 5 to 6 hours.
  5. Serve topped with parsley.

Thank you Country Living for this recipe!

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