Nutrition for Body and Soul

Happy Halloween!!

How many of you have traditions that you like to stick to!!  One of ours has always been..Chili on Halloween!  Whether it’s just the two of us..or more!  It definitely freezes well!  The following recipe my husband and I (mostly him) came up with years ago….I have slowly been changing it up a bit the last couple of years!!!


2 pounds Organic, grass fed ground beef

1 pound Organic free-range ground turkey

2 cans organic diced tomatoes

2 or three cans of chili beans..kidney beans…pinto beans… your preference!

1 large chopped onion

1 tablespoon chopped garlic

2 tablespoons Worcestershire (Lea and Perrins)

1 tsp. paprica

1 tablespoon cumin

1 tsp. celery salt

1 tsp. dry mustard

1 of each…yellow and orange peppers, chopped

Either 2 teaspoons (or to taste) of chili powder or 3 chili packets…your preference!

2 tsp. pumpkin spice

1 can organic pumpkin

Brown meat…add all ingredients to your crockpot and simmer for at least 6 hours!  I always make mine a day ahead, simmer a bit, and then simmer the next day.  Always seems to be better the next day as all of the ingredients meld together!  Optional…top with chopped avocado and/or shredded cheese!

Anyway, I hope you enjoy this!!!



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Simply Whole Lifestyle Challenge!

The November…”Simply Whole Lifestyle Challenge”…. is starting this next Monday, 11/2 (Yes, it will be November already…Yikes!)!!  Whether your concerns are weight related…. Digestive issues, balancing your gut…. lack of energy… Maybe you just want something to help kickstart you on a healthier path!!

Contact me at!  I’m here for YOU!!!!


To get into November’s group, please contact me by Tuesday evening, 10/27!

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Nourish Your Mind

Thank you Dr. Plant School of Natural Health and Wellness for this info!!!!

Nourish Your Mind: By Dr. Plant.

While in graduate school I became fascinated with the idea of supplementing the mind both for cognitive performance and preservation.

Though there are few long term studies done of specific herbs and supplements with respect to long term cognitive performance, there is overwhelming evidence on the importance of a healthy diet and exercise in contributing to a person’s mental capability and health.

For example, the picture shows an individuals brain activity walking vs. sedentary. As you can see, exercise not only engages our muscles, but also our mind. Exercise builds strong muscles and a strong mind.


Additionally, people who eat a diet rich in essential fatty acids, little to no red meat, and a plethora of antioxidants appear to have better long term cognitive health. Look for fruits and vegetables enriched in essential fatty acids and antioxidants such as Moringa Oleifera and Avocados.

Furthermore, studies have shown individuals who supplement with essential oils perform better in memory. A study was done that showed diffusing peppermint essential oils helps individuals perform on tests vs. those not exposed to peppermint essential oil.

So the solution is: Exercise, Eat Right and Supplement Naturally.

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Breaking: CNN – 7 Signs of Cervical Cancer That Women Need to Observe

Cervical or cervix cancer can be deadly for women. Although statistics about this cancer is frightening, cervical cancer can be prevented, and treated if diagnosed early.
Most often, cervical cancer is caused by HPV or the human papillomavirus. This virus is highly contagious, as it is an STI (sexually transmitted infection) and comes in many types but only some of them cause cervical cancer.
In some cases, a HPV infection might go away on its own, but it also could cause abnormal cell growth that may lead to cervical cancer.  Click here to read more!  Thank you Healthy Food House for this info….

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Stop Eating Crap!


Food 4 Thought!

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7 Healthy Hacks To Beat Sugar Cravings

7 Healthy Hacks To Beat Sugar Cravings

Thank you Mind Body Green for this article by JJ Virgin!

Controlling stress levels, getting seven to nine hours of quality uninterrupted sleep, burst training or even walking, and getting the right nutrients all do wonders to knock the worst sweet-tooth hankering out of the water.
Yet even with the best of intentions, sliding into momentary high-sugar-impact bliss becomes all too easy, and the repercussions of that show up around your waistline while destroying your health.

During times when those cravings hit, try these strategies. They’ve helped me stay on track and I think they could help you, too.

1. Try this rock star amino acid.

Meet glutamine, an amino acid that helps balance blood sugar and reduces your sugar cravings. You’ll find this multitasking amino acid (it also benefits gut health and lots more) in capsules or (preferably) powder, which can easily be blended into your protein shake or water.

2. Opt for sour over sweet.

When you retrain your taste buds, you become more sugar-sensitive but also appreciate other flavors like sour foods. Sour food can help to reduce sugar cravings and provide probiotics, which support digestive health. Sour dill pickles, anyone?

3. Go savory.

Another way to ditch your sugar addiction: Focus instead on salty or spicy flavors such as basil and mineral-rich salts. One of my favorites is slow-roasted almonds with rosemary and sea salt. Crunchy decadence can knock out the most die-hard sweet tooth!

4. Eat more protein.

Protein puts the brakes on your neuronal reward system, the brain chemicals that make you feel good and motivate you to get more food even when you’re not hungry. When you’re low on protein, cravings take over and crack the whip in search of a quick fix. Protein-rich superstars include grass-fed beef; wild fish; free-range organic chicken; barnyard eggs; and nondairy, non-soy plant or animal protein powders.

5. Aim for 50 grams of fiber every day.

Among its benefits, dietary fiber keeps you full on fewer calories, steadies blood-sugar levels, and dials down cravings. Ideally, every day you’ll work 50 grams of fiber from high-quality food into your meals. Here’s an easy strategy to balance blood sugar and eat less during your subsequent meal: About 30 to 60 minutes before mealtime, stir a teaspoon or two of freshly ground flaxseed or a high-quality fiber supplement into a tall glass of filtered water.

6. Put some cinnamon in your coffee.

Cinnamon reduces blood-glucose levels because it slows stomach emptying and makes you feel full faster. You’ll only need about a teaspoon daily to do the trick. I sprinkle mine into mycotoxin-free coffee! Make sure the cinnamon is fresh since its polyphenols and active ingredients degrade over time.

7. Hydrate.

Does that half-eaten pint of butter pecan ice cream become your siren call at 11 p.m.? Don’t even let the enemy into your house, but if it strikes anyway, be armed. One study at the University of Washington found that just 8 ounces of water completely curbed nighttime cravings for everyone.

Cravings can derail your best dietary efforts. Let’s band together and fight them! What crave-busting strategy would you add to this list?

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Why does our body pass gas, and what does it mean?

Thank you Dr. Plant School of Natural Health and Wellness for this valuable info!!!!

Why does our body pass gas, and what does it mean?


The average individual passes wind about 14 times a day, generating a volume of something like half a liter every 24 hours…Meaning you could fill a 4 man tent in about three years with your back end expulsions.

–Everyone at this point should be apologizing to their significant others–

With farting being a common term in every male’s vernacular from the age 6+, and it being such a common element of our day; what does it mean to our health?

Flatus, the scientific word for a fart, is caused by intestinal fermentation from a growing gut flora (intestinal bacteria) in your stomach and intestine.

There are 10x as many gut flora living inside our intestine than cells in our body. That means, as per cell count, we are more bacteria than human.

Our gut flora population is correlated with our health in numerous aspects, including our: emotional health, metabolism, blood sugar levels, mood, and weight.

As we nourish our intestinal flora with PRE-biotics, the diverse ecosystem of intestinal bacteria living in our gut begins to grow and evolve into the ideal population our body desires. The changing and growing gut flora population with the introduction of daily PRE-biotics causes an increase in fermentation, and thereby in the frequency of passing gas.

Interestingly, as you increase your daily PRE-biotics your intestinal flora will eventually get to a balanced level, therefore the fermentation rate will decrease, and gas will be less prevalent. The presence of gas with the introduction of a PRE-biotic is your body’s way of saying it was starving to nourish it’s friendly ally of intestinal bacteria.

The simple fact is that farting is generally a good indicator of a healthy gut. When your gut bacteria are doing their work and being nourished, the inevitable side-effect is gastrointestinal gas.


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What is Moringa Oleifera?

Thank you Dr. Plant School of Natural Health and Wellness for this awesome information!

What is Moringa Oleifera?

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Moringa oleifera is most nutritious species of the 13 species of the Moringa family, and has earned the honor of being the most nutritiously dense botanical on earth (values listed in appendix A). This botanical has been honored by nearly 100 cultures over time, and because of such has been referred to by more than 60 different names. Moringa oleifera can be an exceptional source of nutrition for all ages and has been endorsed by numerous institutions for daily consumption, and as a mechanism for treating malnutrition; these institutions include Trees for Life Research and the World Health Organization (WHO). The scientific community has recognized Moringa oleifera as the most nutritiously dense botanical for the sheer value and diversity of nutrients, for example:

Dried Moringa leaves contain:
• 10x Vitamin A of Carrots
• 17x Calcium of milk
• 15x Potassium of Bananas
• 25x Iron of Spinach
• 9x Protein of Yogurt

Furthermore, numerous institutions have validated the nutritional value and mechanism of drying the leaves for optimal nutritional enrichment and value. These practices include shade drying the leaves indoors, in moderately controlled temperatures, and away from direct sunlight. The process takes anywhere from 3-10 days to complete depending on humidity.

The health and wellness benefits of Moringa oleifera are carried beyond its nutritional benefit. As Balbir Mathur, President of Trees of Life Research states:

“In a remote village of eastern India, I was approached by an old and dignified practitioner of traditional medicine. He had learned that Trees for Life was helping villagers plant fruit trees, and he had traveled more than a hundred miles to meet me. As we talked, he made an outrageous claim: “The leaves of the Moringa tree prevent 300 diseases.””

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Pumpkin Cake

10 mins
35 mins
45 mins

Thank you Lee Hersh for this yummy looking recipe!
Serves: 8
1 medium banana, mashed
½ cup pumpkin puree
2 eggs, large
1 teaspoon vanilla extract
⅓ cup maple syrup
1 and ¼ cup unsweetened almond milk
3 tablespoons coconut oil, partially melted
1.5 cups white whole wheat flour (I might try brown rice flour)
2 teaspoons pumpkin pie spice
½ cup dark chocolate chips (or Cacao chips)
First, preheat oven to 350ºF and grease a 10 inch cast iron skillet with around 2 teaspoons of coconut oil.
Next, mash 1 banana in a medium-size bowl until it’s smooth and become almost like a liquid. Add in the rest of the liquid ingredients and whisk until combined. Set aside.
Place all dry ingredients in a large bowl and mix. Add in liquid ingredients and combine.
Then, pour the batter into your cast iron skillet and bake at 350ºF for 35-40 minutes or until a tooth pick comes out clean.
Nutrition Information
Serving size: ⅛ cake Calories: 279 Fat: 12 Carbohydrates: 36 Sugar: 17 Fiber: 5 Protein: 6

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What the Heck are Prebiotics…and Are You Getting Enough?

Thank you Dr. Plant School of Natural Health and Wellness for this info!!!

Prebiotics: What are they, and are you getting enough?
There are 10x as many bacteria cells living in our gut than make up our body. That means approximately 700,000,000,000 bacterial cells live in our gut.
Numerous studies are beginning to unlock the complex mystery of how our bodies have created a symbiotic relationship with these bacteria. Sadly, with the influx of antibiotics readily prescribed and forced into our food chain these good gut bacteria are often collateral damage. This in turn can create a greater problem than the initial infection may have ever caused.
For example, these intestinal bacteria have been shown to be important with:
– Immune System: It is thought that the first, and strongest line of defense from bacterial infections (bad bacteria) comes from the good bacteria living in our bodies.
– Emotional Health: Several studies have shown that the intestinal bacteria are important to stimulate serotonin, the neurochemical involved in feelings of happiness and confidence.
– Metabolism: In a recent study intestinal flora taken from normal weight mice was removed and placed into overweight mice. The overweight mice lost weight, suggesting that intestinal flora are involved in regulating our metabolism.
– Nutrient absorption: The intestinal bacteria are critical in the preparation and priming of nutrients to be absorbed in our body.
So how do we nourish these important intestinal bacteria?
The answer is with prebiotics. Prebiotics are nutrients that are body can’t absorb, but the intestinal bacteria can and need to grow. So when we consume prebiotics we are nourishing the bacteria that are body is so dependent on for living a long healthy life.
Foods naturally enriched in prebiotics:
Moringa oleifera
-Chicory root

Zija’s SmartMix not only contains Moringa Oleifera…but Prebiotics too!




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Nutrition for Body and Soul


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