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Nutrition for Body and Soul

Food 4 Thought!

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Southern Cobb Salad with Roasted Sweet Onion Dressing

I don’t know about you guys….but sometimes I just need to have a good ole’ Cobb salad.  This one looks delish!!!  Make your own substitutions where needed!

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INGREDIENTS

DRESSING
  • 6 unpeeled garlic cloves
  • 2 large Vidalia onions (1 1/2 pounds), peeled and quartered through the core
  • 1 1/4 cups vegetable oil, plus more for brushing
  • 1/2 cup apple cider vinegar
  • 1/4 cup fresh lemon juice
  • Kosher salt
  • Freshly ground pepper
SALAD
  • 10 lightly packed cups mixed lettuces (8 ounces)
  • Kosher salt
  • Freshly ground pepper
  • 2 cups shredded cooked chicken
  • 1 cup cooked fresh or thawed frozen corn kernels
  • 1 cup buckwheat or radish sprouts
  • 4 ounces blue cheese, crumbled (1 cup)
  • 1/2 cup crumbled cooked bacon
  • 1 Hass avocado, peeled and diced
  • 1 medium tomato, diced
  • 1/2 cup toasted pecans, chopped
  • 2 hard-cooked eggs, peeled and sliced lengthwise

HOW TO MAKE THIS RECIPE

  1. MAKE THE DRESSING Preheat the oven to 425°. Wrap the garlic cloves in foil and set on a rimmed baking sheet. Brush the onions with oil and arrange on the baking sheet. Bake for about 1 hour, until the onions and garlic are lightly charred and soft. Let cool. 
  2. MAKE THE DRESSING Peel the garlic and transfer the cloves to a blender. Add the onions, cider vinegar and lemon juice and puree until smooth. With the blender on, gradually add the 1 1/4 cups of vegetable oil until incorporated. Season the dressing with salt and pepper. 
  3. MAKE THE SALAD In a large bowl, toss the lettuces with 1/2 cup of the dressing and season with salt and pepper. Transfer to a serving bowl or platter. Arrange the remaining ingredients on top and serve, passing the remaining dressing at the table. 

MAKE AHEAD

The onion dressing can be refrigerated for up to 4 days.

Thank you Food and Wine for this recipe.  Check out their site for more yummy ideas!

Enjoy!

#Food4Thought

www.food4thoughtwellness.com

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Where did Your Feet Take You Today?!

As I set out for a walk today by myself (usually I have a walking partner), I put in my ear buds and tuned into “Pontoon Radio” …. for a 2 to 3 mile walk!  Well…with songs like Sweet Home Alabama, On the Pontoon, Boot Scootin’ Boogie….etc… I  just kept on truckin’!  Next thing I knew was on at least a 5 mile or more!!  Did you know that even walking for 10-20 minutes a day, can improve your health!!

1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.

3. Walking leads to a longer life. Research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.

4. Walking lightens mood. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural pain­killing endorphins to the body – one of the emotional benefits of exercise.

5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.

6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

7. Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.

8. Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial or joint fluid that circulates as we move. Impact that comes from movement or compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.

9. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.

10. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.

11. Walking lowers Alzheimer’s risk. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.

12. Walking helps you do more, longer. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.

Read more at www.arthritis.org

Sooooo….what are you waiting for.  It costs you nothing!  Take some deep breaths, look at the beauty around you!  GET OFF THE COUCH! Get a partner…or, plug into some awesome music!  Food 4 Thought!

Let your feet take you to feeling better!  Your body is your best friend, do something for it daily!!

Visit www.food4thoughtwellness.com for Healthy info!!

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Arugula, Grape, and Sunflower Seed Salad

I love love love summer!!  And, I especially love summer salads. This one looks delish!  Enjoy!

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Ingredients

3 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon maple syrup
1/2 teaspoon stone-ground mustard
2 teaspoons grapeseed oil
7 cups loosely packed baby arugula
2 cups red grapes, halved
2 tablespoons toasted sunflower seed kernels
1 teaspoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.

2. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

Thank you myrecipes.com for this yummy recipe!

www.food4thoughtwellness.com

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GETTING HEALTHY JUST GOT EASIER!!

GETTING HEALTHY JUST GOT EASIER WITH NEOLIFE!

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Learn more here…NeoLife Club!!!

CHALLENGE YOURSELF BE YOUR BEST AND WIN!

We want to reward you on achieving your health or fitness goals. When you participate in NeoLife Club’s BE YOUR BEST Challenge, you have the opportunity to win cash, prizes and luxurious getaways. Learn more about the challenge.

www.food4thoughtwellness.com

Tune in to The Web Health Talk!

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Our Diet Impacts our Health & Vitality

Health surveys show that the incidence of chronic diseases such as heart disease, cancer, and diabetes is higher than ever before. This can be attributed largely to the state of our diets that are woefully inadequate in nutrient-rich whole foods. The reality is that most of us get too much of the wrong stuff, not enough of the right stuff!

  • 90% of us don’t eat the recommended 5-13 servings of fruits and vegetables
  • 70% of us admit to eating foods that actually contribute to poor health
  • Less than 1 serving of whole grains are consumed on a daily basis—many don’t even get that
  • Protective lipids and sterols have been stripped from whole grains to increase their shelf life
  • Many don’t eat fish due to concerns about the presence of heavy metals and contaminants
  • A majority of people are below the estimated average requirement for some basic, essential vitamins and minerals
  • Read more…..
  • We have One Life to Live!  Make it Fantastic!
  • xo
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There’s A New Superfood In Town

Move over, kale salads and acai bowls. There’s a new superfood in town and it’s here to stay.

Called moringa – a.k.a. the “miracle tree” or “tree of life” – it’s a plant that grows exceptionally fast in hostile environments where most others can’t survive. Think dry, semi-arid places like Darfur and Senegal, in addition to tropical climates (the tree is native to North India).

Below is a breakdown of why moringa is the new superfood that you should definitely keep a lookout for:

moringa-benefits

Click here to Read More amazing attributes of this botanical super-food!!  Thank you Elle for this info!

www.food4thoughtwellness.com

www.lwalling.myzija.com

#NaturalHealthRevolution

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Easy Quinoa Salad 

I love Quinoa Salads!  Check this one out!!!

Source: Easy Quinoa Salad 

Thank you StandingStrongWellness for this delicious recipe!!

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Avocado-Mango Salsa

A GREAT summer salsa!!  Yummy!

Thank you Cooking Light and myrecipes.com for this recipe!!!

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Ingredients

1/8 teaspoon kosher salt
1 1/4 cups chopped peeled avocado
1 cup chopped peeled mango
1 tablespoon finely chopped fresh cilantro
4 teaspoons fresh lime juice
Fresh cilantro sprigs (optional)
Combine 1/8 teaspoon salt, avocado, mango, chopped cilantro, and juice, tossing gently. Garnish with cilantro sprigs, if desired. Let stand 10 minutes. Serve with chips.
To make chips, read more…
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