yourhealthharmony

Nutrition for Body and Soul

Baking Soda Face Scrub

I love..love…love to make my own scrubs!  This is one of my favorites for your face.  I love to use baking soda, as it helps to balance your ph and is less abrasive than sugar or salt.

This is my latest recipe!

1 1/2 cups of coconut oil

2 cups baking soda

1 T Manuka Honey (optional)

25 drops Améo Rosemary essential oil

3 drops Améo Lemon essential oil

(Améo Lavender is also a favorite to use, use your fav’s)

Whip with and electric mixer.

This will make 3 to 4 jars depending on the size you choose.  Mine is 8 oz.

Enjoy!

 

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www.lwalling.myameo.com

www.food4thoughtwellness.com

 

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Why do people feel so much younger from consuming true Moringa oleifera? This is a big reason why.

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The Moringa that is found online and in health food stores is either powder capsules or powders meant to mix with smoothies and other foods.

They are comprised of using dried and crushed leaves. While this is still better than nothing. Getting the complete nutritional benefit of Moringa comes from more than just the leaf.

Zija International has gone to great lengths to ensure that their proprietary blend uses the leaf, the seed cake, and the seed pod. All of these provide different core nutrients.

In addition to using various parts of the plant, Zija also shade dries their raw materials. This ensures that none of the components lose their enzymatic activity or bio-availability.

Zija also uses various age groups of the plant. Juvenile, adolescent, and mature plants. They discovered that the nutrient profiles were different at the various age groups.

Last but not least they studied the 58 species of Moringa from various countries and regions around the world. They found that the most nutrient dense hailed from India at the best of the Himalayas.

Given the nutritional profile of Zija’s Moringa the daily cost of this complete daily nutritional supplement is just about $3.00 a day.

**Through a promo the company is having, I have been issued some special Access Codes to share. You can try out the products that we use for ONLY $40 (which includes your enrollment fee AND shipping). The enrollment fee is for a wholesale membership, good for a year. Gives you 25% off of everything.

These are all natural, plant based products.

Here’s what you get for $40:

4 packs of Zija’s Supermix (Moringa Oleifera)

4 packs of Zija’s new all plant based protein (chocolate)

8 XMburn caps (energy throughout the day)

4 XM3 caps (appetite suppressant)

4 Premium teas for detoxing the body

A 25% off coupon on the XM3

I have a limited number of these Access Codes/Coupons ($40 kits) and they expire shortly.   …So contact me if this sounds interesting… and I can get you more info!!!

Great video to watch on Moringa Oleifera!

www.food4thoughtwellness.com

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CARAMEL APPLE PIE BREAD

Holy Moly…This looks amazing!
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This Caramel Apple Pie Bread, is loaded with chunks of apples and crunchy walnuts, all wrapped in a delicious cinnamon-almond flour batter. Each slice is topped with buttery crumbs, coated with a divine homemade caramel and served warm. The texture is soft, moist and fluffy.

Your house will smell like warm apple pie when you bake this bread.

(Thank  you Living Healthy for this amazing recipe!)
APPLE PIE BREAD:
  • 2 cups (228 grams) blanched almond flour
  • 1 tablespoon (8 grams) coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 91 grams finely sliced apples (this is equivalent to almost 1 cup full or 1 small apple).*
  • ⅓ cup (79g) full fat coconut milk
  • 4 tablespoons (75g) coconut oil, melted
  • 6 tablespoons (129g) raw honey
  • 2 eggs
  • 1 teaspoon apple cider vinegar
  • ½ teaspoon vanilla extract
  • ⅓ cup walnuts, coarsely chopped
CRUMB TOPPING:
  • 2 tablespoons almond flour
  • 1¼ teaspoon coconut oil, melted
  • ⅛ teaspoon ground cinnamon
HOMEMADE CARAMEL:
  • Ingredients
    • 2 tablespoons (23ml) water
    • ¼ cup (35g) raw coconut palm sugar
    • ½ cup (111.5ml) full fat coconut milk
    • 1 teaspoon vanilla extract
    • pinch salt
    Instructions
    1. Bring the water and coconut sugar to a light boil in a medium saucepan, stirring the mixture constantly over medium heat.
    2. Add the coconut milk, vanilla, and salt, and cook for about 15 to 20 minutes over medium heat, stirring constantly so that it doesn’t burn. When the mixture start to thicken and turn darker in color it’s ready. Set aside to cool, and store it in a airtight container in the fridge.
Instructions
APPLE PIE BREAD:
  1. Preheat oven to 350°F. Grease the bottom and sides of a 6.4 x 3.8-inch loaf pan with coconut oil, and line it with a piece of parchment paper. Cut paper to fit lengthwise, leaving some excess on the edges. You can also make this bread on 8½ x 4½-inch medium loaf.
  2. Mix together the almond flour, coconut flour, cinnamon, baking soda and salt.
  3. In a separate bowl, whist together the coconut milk, coconut oil, honey, eggs, apple cider vinegar and vanilla extract.
  4. Using a rubber spatula, mix dry and wet ingredients together just until combined. Do not over mix.
  5. Gently fold into the batter the apple slices and chopped walnuts (reserve about 1 tablespoon of walnuts for the crumb topping).
  6. Pour batter into the prepared loaf pan.
  7. Mix all the crumb topping ingredients together with your hands, then sprinkle top of bread with the crumbs and reserved walnuts.
  8. Bake for 30 minutes, then cover bread with aluminum foil and bake until a toothpick inserted into the center comes out clean, about 20 more minutes. Total baking time should be approximately 50 minutes. Set pan on a wire rack to cool.
  9. Carefully remove bread from pan while still warm, and drizzle caramel over the top before serving.Recipe serves 8-10 people. Store in the refrigerator.
Cook’s Notes
Use organic green apples – Granny Smith.
Make sure to slice apples into small pieces of about ⅛-inch thick.
Check out the video
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Pumpkin Power Balls

Yep…These happened yesterday!!  Yummy!  Didn’t even have to heat up the oven.

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Recipe makes: 24-32 balls. (Depending on size)

Ingredients:

  • 3 cups dry, uncooked oatmeal (I used gluten-free oats)
  • 1 cup all-natural Pumpkin Puree
  • 1 cup all-natural Peanut butter, or Almond butter
  • 2/3 cup pure maple syrup or raw honey
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 Tbsp vanilla extract
  • 4-6 Tbsp ground flax seeds (if ‘dough’ seems too wet, then  add more ground flax, if it’s too dry, add less…start with a smaller quantity)
  • 1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total.
  • 1/2 cup mini dark chocolate chips (I used regular size). You could use dark chocolate/cacao pieces, or just skip them altogether.
  • Opt.  1 packet of Chocolate Plant Protein!

Instructions:

  1. Combine all ingredients together in a medium bowl until very thoroughly mixed.
  2. Roll into balls of about 1″ in diameter (I did different sizes).
  3. Place on a cookie sheet covered in parchment paper & freeze one hour.
  4. Store in an airtight container and keep refrigerated for up to 1 week.

Enjoy!

Thank you CleanFoodCrush for the recipe!

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Said No-One Ever!!

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Garlic Margherita Chicken & Zucchini

Garlic Margherita Chicken & Zucchini

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Ingredients:
(Serves 4-6)
1 lb chicken breast, or tenders cut into 1″ pieces
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/4 tsp sea salt
Ground black pepper, to taste
Zucchini & Tomatoes:
1.5 lbs zucchini, cut into half moon shapes
1.5 cups fresh, halved grape tomatoes
1 tsp olive, coconut or avocado oil
1 large garlic clove, crushed
1/2 tsp sea salt
Ground black pepper, to taste
Garnish:
1/4 cup fresh chopped Basil
A sprinkle of Italian (high-quality) cheese such as natural parmesean (optional)
Instructions:
Chicken: Preheat (cast iron) skillet on medium heat add oil to coat. Add garlic and cook for just 10 seconds. Then add chicken, sprinkle with sea salt and pepper to taste. Cook for 8-10 minutes uncovered, stirring occasionally. Transfer to a plate and set aside.
Zucchini and Tomatoes: Cook the zucchini the same way as Chicken but for 6 minutes, adding tomatoes during the last 3 minutes of cooking time.
Add chicken back to skillet and stir just to warm. Remove from heat, sprinkle with fresh Basil.
Refrigerate in a glass airtight container for up to 5 days.

 

Thank you Rachel at Clean Food Crush for this yummy recipe!

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Spiralized Beet and Butternut Squash Noodles with Parsley Pesto

Spiralized Beet and Butternut Squash Noodles with Parsley Pesto

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Doesn’t this look beauteous!!!!

1 medium beet, peeled
1 medium golden beet, peeled
1 butternut squash, peeled
1 tablespoon, plus 2 teaspoons olive oil, divided
½ cup italian parsley
3/8 teaspoon kosher salt
½ teaspoon freshly cracked black pepper
Zest of 1 lemon
1 ounce feta cheese, crumbled

1. Spiralize beets and the neck of the butternut squash (reserve the bottom hollow section for another use).

2. Combine vegetables and a small amount of water in a microwave safe bowl. Microwave for 1 minute or until tender and drain beets and squash noodles on a paper towel. ( I would do this on the stove)

3. In a blender or mini food processor, combine parsley, 1 tablespoon olive oil, salt, pepper, and lemon zest. Blend until smooth.

4. Gently toss spiralized vegetables in pesto and sprinkle with feta.

Serves 4
CALORIES 114; FAT 7.3g (sat 1.9g, mono 4.5g, poly 0.7g); PROTEIN 2g; CARB 11g; FIBER 3g; CHOL 6mg; IRON 1mg; SODIUM 309mg; CALC 62mg

Thank you Cooking Light for this recipe!!

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Easy Peasy Classic Vinaigrette

Most of the salad dressings at the market…shall I say….don’t have the healthiest ingredients.  So here is an easy peasy Classic Vinaigrette I found in Cooking Light!

Ingredients

1 1/2 tablespoons red wine vinegar
1 tablespoon chopped shallots
1/4 teaspoon salt
1 tablespoon Dijon mustard
1/8 teaspoon pepper
3 tablespoons extra-virgin olive oil

Preparation

Combine vinegar, shallots, salt, Dijon mustard, and pepper. Gradually add olive oil, stirring until incorporated.

Enjoy!

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Food 4 Thought!

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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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