tag:blogger.com,1999:blog-22483798027288433082024-02-19T08:15:49.761-08:00Perfectly Nourishedwith Janelle Casella.
live well. eat well. be well.Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-2248379802728843308.post-62804930719010964092014-08-19T04:18:00.000-07:002014-08-19T04:18:01.362-07:00The Healthiest + Best Tasting Pesto You've Ever Made<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFI_o_x5fQYDJNTjfjzrXA848MeGKY0I2VZPiaA_NngI7TrLWXo9r5jH9F_lTGj3s0-q28vm357wFV3sRz8aMclQjq_B4erzhkKMZbFqlOlhQid1zS0GdP5YkJvgcWJTvBoH1pN9n8fQOb/s1600/basilphoto.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFI_o_x5fQYDJNTjfjzrXA848MeGKY0I2VZPiaA_NngI7TrLWXo9r5jH9F_lTGj3s0-q28vm357wFV3sRz8aMclQjq_B4erzhkKMZbFqlOlhQid1zS0GdP5YkJvgcWJTvBoH1pN9n8fQOb/s1600/basilphoto.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Basil Growing in Garden</td></tr>
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We are in the <b><i>Dog Days of Summer</i></b> - my favorite time of year! With these days comes the bounty of summer vegetables and herbs, including basil. What's great about basil, like other herbs, it can be grown in pots with <a href="http://perfectlynourished.blogspot.com/2013/07/the-herb-garden-no-space-too-small.html" target="_blank"><b><span style="color: #0c343d;">minimal space</span></b></a>. We are actually growing ours this year in two spots; in pots on the deck, and in our community garden plot with our summer vegetables. <br />
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Basil is not only known for it's distinct fragrance and wonderful taste, it is also known to provide a<b><span style="color: #0c343d;"> host of </span><a href="http://www.medicalnewstoday.com/articles/266425.php" target="_blank"><span style="color: #0c343d;">health benefits</span></a></b>. It is<b> anti-bacterial, anti-inflammatory, and its nutrients support cardiovascular health</b>.<br />
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My favorite way to use basil is to roll it, chop it into fine slices, and sprinkle on top of summer soups and dishes. That said, when you have a mountain of basil, like we do now,<b><span style="color: #134f5c;"> I don't want a single leaf to go to waste!</span></b> <br />
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<b><span style="color: #741b47;">Pesto is an amazing, powerful spread you can create using minimal ingredients and in a matter of minutes. </span></b> It takes a lot of leaves to make a good pesto, so those extra bunches you don't feel like drying will be in good company!<br />
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Most traditional pesto calls for pine nuts, but I like to make mine<b> nut-free</b> so everyone can enjoy.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiztrFhI3w55ORnC2-ZZVmjYWn6UzhCOI6PjrFLgPdPg01Rup32ViSHEJDuNyMDBT5SWkzopcJLX_TIiXRxBaR0i7wUvXPTYmMkoym8GRGbEDaN6zAiGqViwgl6XVypz1-CYC_qFoa3YYCh/s1600/pestophotopn.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiztrFhI3w55ORnC2-ZZVmjYWn6UzhCOI6PjrFLgPdPg01Rup32ViSHEJDuNyMDBT5SWkzopcJLX_TIiXRxBaR0i7wUvXPTYmMkoym8GRGbEDaN6zAiGqViwgl6XVypz1-CYC_qFoa3YYCh/s1600/pestophotopn.jpg" height="320" width="209" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Healthy + Delicious Pesto</td></tr>
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<span style="color: #741b47; font-size: large;"><b>Nourishing Cleansing Pesto</b></span><br />
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<span style="color: #134f5c;"><b><br /></b></span>
<span style="color: #134f5c;"><b>Ingredients:</b></span></div>
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<ul>
<li>1 cup fresh basil leaves, loosely packed</li>
<li>1/2 cup (your choice) of either parsley leaves, cilantro, or mint</li>
<li>2 sun dried tomatoes</li>
<li>2 cloves fresh garlic, peeled</li>
<li>1 lemon, juiced</li>
<li>1/4 to 1/2 cup extra virgin olive oil (as needed)</li>
<li>1 teaspoon sea salt</li>
</ul>
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<span style="color: #134f5c;"><b>Directions:</b></span></div>
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Combine the basil, herbs (either parsley, cilantro, OR mint), sun dried tomatoes, and garlic in a food processor and pulse until it is finely chop. Add in your olive oil slowly in a steady drizzle as you continue to pulse. Process until it becomes a smooth, light paste.</div>
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Add enough olive oil to keep it moist and spreadable. Season with sea salt. Cover tightly and chill in the refrigerator for at least one hour to saturate the flavors. If storing over night (important!), pour a thin layer of extra-virgin olive oil over the top of the pesto to help keep it bright green.</div>
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Voila! </div>
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<b>**TIP:</b> If you enjoy the taste of cilantro, I highly recommend that you make this pesto with cilantro rather than parsley or mint. <a href="http://www.medicalnewstoday.com/articles/277627.php" target="_blank"><span style="color: #0c343d;"><b>Cilantro</b></span></a> is one of the most detoxifying herbs and helps to remove your body of unwanted toxins. That said, if cilantro tastes like soap to you (like it unfortunately does for me), then substitute with either parsley leaves or mint which are also cleansing.</div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"><span style="line-height: 21px;"><span style="font-family: inherit;">Be well,</span></span></span><br />
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<i style="line-height: 18px;">If you like this recipe and are interested in others, check out my<b> </b><a href="http://www.perfectlynourished.com/nourishing-menus.html" style="color: #7c93a1; text-decoration: none;"><span style="color: #45818e;"><b>Seasonal Nourishing Menu</b></span></a>.</i></div>
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<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-13840299986766104652014-08-04T18:59:00.000-07:002014-08-04T18:59:19.036-07:005 Tips to Kick Portion Distortion"Recommended serving size".......does anyone<i><b> really</b></i> pay attention to this when choosing a meal or a snack?<br />
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How many portions do you think are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice, or a lunchbox pack of granola bars? I'll give you a hint,<i><b> <u>it's not just one</u>!</b></i><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabob6MnQcR9wbMQMZyETXMkV5yBUgrVBKFRLP_pkXaLCrrPewYZkJk3e11pZ0Lo8zyXgvh64ORv4mudD5NNL2x-0MxmUnL8_npUqcpX70U3hmjO9kJsWooY_ADflbofc5csMxJxKOSG-w/s1600/photogallery_secrets_to_portion_control_00_mod.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiabob6MnQcR9wbMQMZyETXMkV5yBUgrVBKFRLP_pkXaLCrrPewYZkJk3e11pZ0Lo8zyXgvh64ORv4mudD5NNL2x-0MxmUnL8_npUqcpX70U3hmjO9kJsWooY_ADflbofc5csMxJxKOSG-w/s1600/photogallery_secrets_to_portion_control_00_mod.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How Many Servings Do You Think?</td></tr>
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<br />
<b><span style="color: #741b47;">Often, the above products contain two or two-and-a-half serving per package!</span></b><br />
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Can <b>YOU </b>eat just one???<br />
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Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?<br />
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Don't beat yourself up if the answer is "no". Reality is, if you place food in front of most people, they tend to eat it all. It's human nature; it's just the way we're wired.<br />
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<h2>
<span style="color: #134f5c; font-size: large;">The Perils of Supersizing</span></h2>
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<span style="color: #741b47;"><b>Eating too much food at one sitting is hard on your body. Here's why</b>:</span><br />
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<ul>
<li>Food is meant to be spread throughout the day. Overdosing on too much food at one time causes <b>pain, upset, and sluggish digestion</b>.</li>
<li>A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin throughout the body, to absorb all of that glucose. This can make you fee<b>l spacey, weak, irritable, or headachy</b>.</li>
<li>Thinking there is some type of emergency, your adrenal glands go into "fight or flight" mode and release<b> adrenaline and cortisol</b>, which is the body's natural response to stress.</li>
<li>When your blood sugar levels finally plummet, you experience<b> major cravings for more food-</b> specifically simple carbs or sweets.</li>
<li>Research has found that immune system function is affected for<b> <a href="http://www.askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar" target="_blank"><span style="color: #134f5c;">up to 5 hours</span></a></b> after consuming large amounts of simple carbohydrates.</li>
</ul>
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<b><i><span style="color: #741b47;">So what's the solution?</span></i></b></div>
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<b><span style="color: #134f5c; font-size: large;">Here are my 5 Tips to Kick Portion Distortion</span></b></div>
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<b><span style="color: #134f5c; font-size: large;"><br /></span></b></div>
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<ol>
<li>Don't over order - go for <b>salads, soups, and appetizers</b>, which are typically more reasonably sized than entrees.</li>
<li>Choose high fiber foods like <b>vegetables, fruits, beans, and whole grains</b> to keep you feeling full and energized.</li>
<li><b>Chew well</b> to aid digestion and give your brain time to register you are full prior to overeating.</li>
<li>Get enough<b> water</b>. Often we mistake thirst for hunger.</li>
<li>Carry your own snacks. Stock up on snack-sized containers and fill them with<b> carrot sticks, nuts, apple slices</b>, and so on.</li>
</ol>
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Which of these tips do you think will be easiest to implement for you? I'd love to know if you have any others!</div>
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"><span style="line-height: 21px;"><span style="font-family: inherit;">Be well,</span></span></span><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><img align="none" height="63" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEiJFsiRMqSmu0w_W-bb22P-qWQhJhNSo9PfWLrEP0hrBPJNWJufO0zSEawDDwIM2rKxq-cGVZHzSW9IjCM_2RVN6Nyw93fCAMBvpHMkpNlIee3YWMh9Wk_94MI8JXwK1IqZOn1Wuc3WVdKd-QAbRYWqfb6iero3cGecTLWZ5wwDn5PyoKHCncHXUujDzkuB7riaBQci72g1HDSNPPzZqIaVqcoAB7M3=s0-d-e1-ft" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background: white; border: 0px; box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #505050; display: inline; font-family: Arial; font-size: 14.44444465637207px; line-height: 14.000000953674316px; margin: 0px; min-height: 63px; outline: none; padding: 5px; width: 110px;" width="110" /><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;" /></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-69724300210204025712014-07-22T18:06:00.000-07:002014-07-22T18:06:44.468-07:00Summer Heat + Strawberry Mint SorbetThis Summer, I am offering an AMAZING<b> summer cleanse</b> that will change the way you view healthy. Healthy does NOT mean deprivation. Instead of focusing on what you cannot eat, I am giving you <b><i><span style="color: #741b47;">over 70 delicious recipes</span></i></b> that will have you thinking,<b><i> "there is no way this is good for me!"</i></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA28tcYSHGi7VffTGLtyD7yd9BU5Pj2xZLW0QK7pdC_ohdSLLRxNRd_yfszoBdnD-r2rvPpr4p2ZS4LQd0fY_NO3u18fVj_sNmRBlpeH4DVnokizSx5omC8Ct1XK_fXDzxUpTlI1F2dapl/s1600/strawberry+mint+sorbetphotopn.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA28tcYSHGi7VffTGLtyD7yd9BU5Pj2xZLW0QK7pdC_ohdSLLRxNRd_yfszoBdnD-r2rvPpr4p2ZS4LQd0fY_NO3u18fVj_sNmRBlpeH4DVnokizSx5omC8Ct1XK_fXDzxUpTlI1F2dapl/s1600/strawberry+mint+sorbetphotopn.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Strawberry Mint Sorbet</td></tr>
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Au contraire. Each of these recipes was designed by a master chef, including this delicious <b><span style="color: #741b47;">Strawberry Mint Sorbet</span></b>, to be healthy and cleanse-friendly.<br />
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The food we put into our mouths can have powerful effects on the body. It can either<b> lead to inflammation <i><u>or</u></i> give us endless energy</b>. What I am offering is not just a cleanse;<u> it is designed to help you identify and eliminate foods that may be wreaking havoc on your system and not allowing you to reach your health goals. </u><br />
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<b>In fact, we just wrapped up our<span style="color: #45818e;"> <a href="http://www.perfectlynourished.com/clean-eating.html" target="_blank"><span style="color: #45818e;">July Summer Nourishing Cleanse</span></a> </span>group and here is what folks have to say:</b><br />
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<i><span style="color: #741b47;"><b>" I feel better than I have in years! I've added some new foods into my diet that are now going to stay in my diet, and as a bonus, I lost 5 pounds! Which I could never shake after having a baby at 41. I'm now sticking with my new regime because I simply feel better. Thank you for the kick start for focusing on my own health.......you made a difference to me this summer!"</b></span><span style="color: #134f5c;"> </span></i><br />
<span style="color: #741b47;">- Heather T., Georgetown, MA</span><br />
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Imagine living a life where you're<b> full of energy</b>. You wake up in the morning feeling<b> refreshed</b>. You've got a <b>bounce in your step</b>. You <b>glow</b>. And everyone around you is asking, "What did you do?" But you know that all you're doing is eating clean, whole foods. That's it! You can hardly believe that it's possible to feel this amazing while eating food that actually tastes good.<br />
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Through August 10th, save $50 on our<b><span style="color: #134f5c;"> Late Summer Nourishing Cleanse Program</span></b> using coupon code of August50.<br />
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<b><span style="color: #741b47; font-size: large;">Strawberry Sorbet with Mint</span></b><br />
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This is one of my favorite desserts from our Summer Nourishing Cleanse program. Cleansing in late summer is perfect for reducing heat that your body accumulates all summer long. This sorbet, along with all of the other 70+ recipes, is perfect for removing this heat out of your body with nature's naturally cooling foods. Serve it up and enjoy!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirkC_47gxaPiOlAniaRVYib7XU-9GjH8U5VoPGkTNjQ_y-DjeXpjCsfbxkCFDrHcQk_xlLzA9m6rs5aue7aTugzUDLZ04kPXcWDhlwaVQQ0pMDZ7Zulb9g7CcAjAlizZm8tMBUXcykw5iw/s1600/strawberry-mint-vitamin-rush.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirkC_47gxaPiOlAniaRVYib7XU-9GjH8U5VoPGkTNjQ_y-DjeXpjCsfbxkCFDrHcQk_xlLzA9m6rs5aue7aTugzUDLZ04kPXcWDhlwaVQQ0pMDZ7Zulb9g7CcAjAlizZm8tMBUXcykw5iw/s1600/strawberry-mint-vitamin-rush.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Strawberries + Mint = Yum!</td></tr>
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- 3 cups frozen organic strawberries <a href="http://perfectlynourished.blogspot.com/2014/04/money-saving-tips-produce-to-not-buy.html" target="_blank">(<span style="color: #76a5af;"><b>link to why you want to choose organi</b>c</span></a>)<br />
- 1 cup organic apple juice or coconut water (I prefer coconut water for this recipe)<br />
- 4-5 fresh mint leaves<br />
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In a high speed blender, add all ingredients. Blend until well incorporated and smooth. Serve immediately. <br />
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Bon Appetit!<br />
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<span style="background-color: white; line-height: 18.479999542236328px;"><span style="line-height: 21px;"><span style="font-family: inherit;">Be well,</span></span></span><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><img align="none" height="63" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEiJFsiRMqSmu0w_W-bb22P-qWQhJhNSo9PfWLrEP0hrBPJNWJufO0zSEawDDwIM2rKxq-cGVZHzSW9IjCM_2RVN6Nyw93fCAMBvpHMkpNlIee3YWMh9Wk_94MI8JXwK1IqZOn1Wuc3WVdKd-QAbRYWqfb6iero3cGecTLWZ5wwDn5PyoKHCncHXUujDzkuB7riaBQci72g1HDSNPPzZqIaVqcoAB7M3=s0-d-e1-ft" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background: white; border: 0px; box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #505050; display: inline; font-family: Arial; font-size: 14.44444465637207px; line-height: 14.000000953674316px; margin: 0px; min-height: 63px; outline: none; padding: 5px; width: 110px;" width="110" /><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;" /><br />
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<i style="line-height: 18px;"><span style="font-family: inherit;">If you like this recipe and are interested in others, check out my<b> </b><a href="http://www.perfectlynourished.com/nourishing-menus.html" style="color: #7c93a1; text-decoration: none;"><span style="color: #45818e;"><b>Seasonal Nourishing Menu</b></span></a>.</span></i></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com1tag:blogger.com,1999:blog-2248379802728843308.post-85482575566274042872014-07-02T05:04:00.000-07:002014-07-02T05:10:28.775-07:00Eat Less, Play More!<span style="font-family: inherit;"><span style="background-color: white; font-size: 18px; line-height: 21px;"><span style="color: #505050;">Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? </span><span style="color: #a64d79;"><i><b>Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play</b></i>.</span></span></span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;"><br /></span></span>
<span style="font-family: inherit;"><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;"><span style="font-family: inherit;">As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.</span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoeb2_JSll_pKXbulbXUC7DgLjIk73uYu8tWXrjv8Y1gDDDXMfjOoLlsmKfQayfYMC8rPerjZqpg8ywMDv73bKZtTS2Jftu36iCQKiW164RAulMUDb1CBrBK_V8BIVzqk-zRz2NgKlc0yY/s1600/prioritizeplaypn.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoeb2_JSll_pKXbulbXUC7DgLjIk73uYu8tWXrjv8Y1gDDDXMfjOoLlsmKfQayfYMC8rPerjZqpg8ywMDv73bKZtTS2Jftu36iCQKiW164RAulMUDb1CBrBK_V8BIVzqk-zRz2NgKlc0yY/s1600/prioritizeplaypn.jpg" height="261" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beach Fun!</td></tr>
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<span style="font-family: inherit;"><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;">Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us—a full and fulfilling life—<span style="color: #993366;"><em><b>doesn’t come on a plate</b></em></span>.<br /><br />What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. </span></span><strong style="font-family: inherit; font-size: 18px; line-height: 21px;"><span style="color: #45818e;">This can greatly reduce stress and anxiety and bring more pleasure to your day</span></strong><span style="background-color: white; color: #505050; font-family: inherit; font-size: 18px; line-height: 21px;">. Take your focus off food, try adding more fun into your life and watch the magic unfold.</span><br />
<span style="font-family: inherit;"><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;"> </span><br style="background-color: white; color: #505050; font-size: 14px; line-height: 21px;" /><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;">Be well,</span></span><br />
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-29723413674238686822014-06-15T18:29:00.000-07:002014-06-15T18:29:47.979-07:00Perfect Grain-Free Brunch: Silver Dollar Almond Pancakes<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcBbFuxVy1-niT7QXMsAShOflME20CRG62fhE3nT8TKzJ9HUOPFSGiaBF8zeDVyNZG9bdcn149jWBSYqBLPvtZKEd1SSJrEGKYIBUTvnAhn9xmSSLpkCalkCoJY3rGoedC_60RL0d9CQAh/s1600/almondflourpancakesphoto.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcBbFuxVy1-niT7QXMsAShOflME20CRG62fhE3nT8TKzJ9HUOPFSGiaBF8zeDVyNZG9bdcn149jWBSYqBLPvtZKEd1SSJrEGKYIBUTvnAhn9xmSSLpkCalkCoJY3rGoedC_60RL0d9CQAh/s1600/almondflourpancakesphoto.JPG" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Almond Flour Pancakes - Paleo Friendly!</td></tr>
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<span style="font-size: 18px;"><span style="color: #666666; line-height: 18.479999542236328px;"><em><strong><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">(this post was originally featured in MindBodyGreen)</span></strong></em></span></span></div>
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><br style="background-color: white; color: #505050; font-size: 14.44444465637207px; line-height: 21px;" /><span style="background-color: white; color: #505050; font-size: 18px; line-height: 21px;"><span style="line-height: 25px;">We love pancakes on a lazy weekend morning, but not the heavily processed version that raises blood sugar and causes a crash not long afterward. Rather, we make ours grain-free with almond flour for a healthy dose of nutritious polyunsaturated fat. High in protein and low in both carbohydrates and sugars, almond flour is a good alternative for baking as it still produces a "fluffy" consistency.</span></span><br style="background-color: white; color: #505050; font-size: 14.44444465637207px; line-height: 21px;" /><br style="background-color: white; color: #505050; font-size: 14.44444465637207px; line-height: 21px;" /><span style="background-color: white; font-size: 18px; line-height: 21px;"><strong><a href="http://www.mindbodygreen.com/0-14138/gluten-free-brunch-silver-dollar-almond-pancakes.html" target="_blank"><span style="color: #45818e;">Keep Reading and Get the Recipe!</span></a></strong><br /><br /><br /><span style="color: #505050;">Be well,</span></span></span><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" /><img align="none" height="63" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEiJFsiRMqSmu0w_W-bb22P-qWQhJhNSo9PfWLrEP0hrBPJNWJufO0zSEawDDwIM2rKxq-cGVZHzSW9IjCM_2RVN6Nyw93fCAMBvpHMkpNlIee3YWMh9Wk_94MI8JXwK1IqZOn1Wuc3WVdKd-QAbRYWqfb6iero3cGecTLWZ5wwDn5PyoKHCncHXUujDzkuB7riaBQci72g1HDSNPPzZqIaVqcoAB7M3=s0-d-e1-ft" style="background-color: white; border: 0px; color: #505050; display: inline; font-family: Arial; font-size: 14.44444465637207px; line-height: 14.000000953674316px; margin: 0px; min-height: 63px; outline: none; width: 110px;" width="110" /><br />
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<span style="line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>If you like this recipe and are interested in others, check out my<b> </b><a href="http://www.perfectlynourished.com/nourishing-menus.html" style="color: #7c93a1; text-decoration: none;"><span style="color: #45818e;"><b>Seasonal Nourishing Menu</b></span></a>.</i></span></span><br /><span style="font-size: 12px; line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i><br /></i></span></span><br /><div style="font-size: 13px;">
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-23228479219921896382014-06-01T18:45:00.000-07:002014-06-01T18:52:33.040-07:00Summer Fruits and their Health Benefits<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2mElx-57EU7I3TXG6hK5_ID6woOoGFQb5ylB_1w_vkhyphenhyphenjar2EBvkglK2r8k90bL6MApEK7RcEb4C9a197gvn4oudAE1-QGCW1qiWv6pQEecr_Qda4nxb85G1ULC6laeTi79wHyZyQyn3o/s1600/h_june_photo_2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2mElx-57EU7I3TXG6hK5_ID6woOoGFQb5ylB_1w_vkhyphenhyphenjar2EBvkglK2r8k90bL6MApEK7RcEb4C9a197gvn4oudAE1-QGCW1qiWv6pQEecr_Qda4nxb85G1ULC6laeTi79wHyZyQyn3o/s1600/h_june_photo_2.jpg" /></a><span style="font-family: Arial, sans-serif;">A healthy lifestyle is the key to longevity, optimum weight,
abundant energy and balance. By using fruit to satisfy our taste for sweetness,
we can leave behind the use of chemical, processed and refined sweeteners.
<i><b><span style="color: #45818e;">Fruits are easy to digest, are cleansing and cooling, and are great for those
who are over-stressed and over-heated from excessive mental strain or hot
climates</span></b></i>. Fruits are filled with fiber and liver stimulants, which act as
natural, gentle laxatives. Whenever possible, buy <b>fresh, locally grown fruit</b> as
opposed to imported fruits shipped from far-off places. This keeps you eating
in <a href="http://www.perfectlynourished.com/nourishing-menus.html"><b><span style="color: #45818e;">season</span></b></a>, and more in harmony with your environment and climate. <o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;"><b>Eating raw fruit in summer months is highly cooling, while baking
it in the winter months neutralizes the cooling effect.</b> Fruit in the form of
juice is a great choice for <a href="http://www.perfectlynourished.com/clean-eating.html"><b><span style="color: #45818e;">cleansing the body</span></b></a>, but be aware that juice rapidly
raises blood sugar levels, leading to an energy crash soon after. Frozen,
whole, puréed or juiced fruit can make great summertime cool-down treats. <i>Try
frozen grapes, banana-coconut smoothie, or lime juice ice-cubes in
iced tea!</i><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif;">Whether you are having fresh fruit for a light early morning
breakfast, a midday snack or evening treat, enjoy nature's sweetness and
whenever possible buy organic. Refer to past post on <a href="http://perfectlynourished.blogspot.com/2014/04/money-saving-tips-produce-to-not-buy.html"><span style="color: #76a5af;"><b>Dirty Dozen, Clean 15</b></span></a>.</span></div>
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<span style="font-family: Arial, sans-serif;"><b><span style="color: #a64d79; font-size: large;">Here are a few summer fruits and their health
benefits:</span></b><span style="font-size: x-small;"><o:p></o:p></span></span></div>
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<li><b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;">Apricots</span></span></b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><b>: </b>Great for lung conditions and asthma; used to
help treat anemia due to their high copper and cobalt content.</span></li>
<li><b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;">Bananas</span></span></b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><b>:</b> Help to lubricate the intestines, treat
ulcers, detoxify the body and manage sugar cravings; are rich in potassium
(which helps hypertension).</span></li>
<li><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;"><b>Cherries</b></span></span><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;"><b>:</b></span> Slightly warming in nature; increase overall
body energy, remedy arthritis and rheumatism and are rich in iron, which
improves the blood.</span></li>
<li><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;"><b>Grapefruits</b></span></span><span style="font-family: Arial, sans-serif; font-size: 10pt;"><b>:</b> Treat poor digestion, increase appetite during
pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.</span></li>
<li><b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;">Papayas</span></span></b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><b>:</b> Tone the stomach, act as digestive aid,
moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor
compound.</span></li>
<li><b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;">Raspberries</span></span></b><span style="font-family: Arial, sans-serif; font-size: 10pt;"><span style="color: #45818e;"><b>:</b></span> Benefit the liver and kidneys, cleanse blood
of toxins, regulate menstrual cycles, treat anemia and can promote labor at
childbirth.</span></li>
</ul>
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</w:wrap></v:imagedata></v:shape><b><span style="font-family: Arial-BoldMT, sans-serif;"><span style="color: #a64d79; font-size: large;">Fruit Nut Smoothie</span><o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvHdG24rCE4WUZreXjBCodxQetuk5GSpMgQJ_-0C2VPn9rAWPjueaJYpmbaiuSewuoh0_bQ2AzxshaObi7Ap3N4xjFDeHkmZ1IDMkgI8bMnrk4VMid3dF6cusHmfCoF-mC0Ja4m37JVk5r/s1600/cantelope-berry-smoothie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvHdG24rCE4WUZreXjBCodxQetuk5GSpMgQJ_-0C2VPn9rAWPjueaJYpmbaiuSewuoh0_bQ2AzxshaObi7Ap3N4xjFDeHkmZ1IDMkgI8bMnrk4VMid3dF6cusHmfCoF-mC0Ja4m37JVk5r/s1600/cantelope-berry-smoothie.jpg" height="320" width="320" /></a><b><span style="font-family: Arial-BoldMT, sans-serif;"><span style="color: #a64d79;"><br /></span></span></b></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">Prep time: 5 minutes<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">Yield: 2 servings<o:p></o:p></span></div>
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<b><span style="font-family: ArialMT, sans-serif; font-size: 10pt;">Ingredients</span></b><span style="font-family: ArialMT, sans-serif; font-size: 10pt;">:<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">1 banana<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">1 cup coconut milk<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">1 cup berries<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">1 cup diced melon<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">1/2 cup almonds<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif; font-size: 10pt;">2-4 ice cubes<o:p></o:p></span></div>
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<b><span style="font-family: ArialMT, sans-serif; font-size: 10pt;">Directions</span></b><span style="font-family: ArialMT, sans-serif; font-size: 10pt;">:<o:p></o:p></span></div>
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<span style="font-family: ArialMT, sans-serif;">Mix in blender for 1-2
minutes and serve.</span></div>
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<i><span style="font-family: Arial, sans-serif;">Note: You can add other
ingredients for added nutrition such as a spoonful of bee pollen, coconut oil,
flax seed oil, spirulina powder or a scoop of protein powder.</span></i></div>
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<span style="font-family: Arial, sans-serif;">What's your favorite summer fruit smoothie?</span></div>
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<span style="font-family: Arial, sans-serif;">Be well,</span></div>
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<span style="font-family: Arial, sans-serif;"><br /></span></div>
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<b><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Janelle</span></b></div>
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<span style="line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i>If you like this recipe and are interested in others, check out my<b> </b><a href="http://www.perfectlynourished.com/nourishing-menus.html" style="color: #7c93a1; text-decoration: none;"><span style="color: #45818e;"><b>Seasonal Nourishing Menu Plans</b></span></a>.</i></span></span><br />
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<span style="line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span style="color: #a64d79;"><span style="font-size: large;">Post! </span></span></b> </span></span></div>
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<b style="background-color: white; color: #45818e; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Sign up for my FREE weekly updates on health and </b><b style="background-color: white; color: #45818e; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">nutrition to keep you nourished from the inside out. </b><b style="background-color: white; color: #45818e; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;">Link is below the comments.</b><span style="font-family: Arial, sans-serif; font-size: large;"> </span></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com1tag:blogger.com,1999:blog-2248379802728843308.post-40377122257823452792014-05-20T03:17:00.001-07:002014-05-20T03:49:47.420-07:00My Proven Method to Satisfy Your Ice Cream CravingWhen people ask me what my favorite food vices are, there are always two; a good quality dark chocolate and ice cream. While the first one can actually be good for you if you read your ingredients carefully, as outlined in this <a href="http://perfectlynourished.blogspot.com/2013/08/chocolate-is-superfood-top-tips-for.html"><span style="color: #76a5af; font-size: large;">post</span></a>, the latter, well.......ice cream is ice cream. Dairy, fat, and loads and loads of sugar. Yet, <b><span style="color: #741b47; font-size: large;">I LOVE IT</span></b>.<br />
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We live down the road from one of the best home made ice cream shops in Massachusetts. Voted<span style="color: #76a5af;"> </span><b><span style="color: #76a5af;"><a href="http://www.bensonsicecream.com/about.html"><span style="color: #76a5af;">Best of Boston</span></a> </span></b>a few years in a row, it is difficult to resist! What makes it even more difficult is the fact that I drive by this place<b> EVERY SINGLE WORK DAY</b>. Temptation ensues.<br />
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When the temperature gets really hot, and the ice cream craving strikes, I realize that what my body is really craving is the cooling<b> sensation and texture</b> of the ice cream rather than the actual product itself. With a quick do-it-yourself <a href="http://www.perfectlynourished.com/nourishing-menus.html"><b><span style="color: #45818e;">nourishing dessert</span></b></a>, you can actually trick your body into thinking it's getting the real thing. The key is in the texture and the temperature.<br />
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<h3>
<span style="color: #a64d79; font-size: large;">Home Made "Ice Cream"</span></h3>
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<span style="color: #741b47; font-size: large;"><b><br /></b></span></div>
<b>You can make a home made soft serve "ice cream" with just a few simple ingredients and your food processor:</b><br />
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<ul>
<li>1 Frozen Banana per serving</li>
<li>A splash of Almond or Coconut Milk (around a tablespoon)</li>
<li>Toppings of Choice</li>
</ul>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BVul6yownwNKPJf_-sjB30YPWaJoarCn-kiTV7MQu4ZRzz_cjDs3NeUEJTfIQzbZmEmF_WAZrktJbJYlQTkrgixnhLBTj3dQ8cbVfleFU6ibvmsfZnfljWZAT_lHt-vy0I3f2UUBXDUN/s1600/faux+ice+cream+base.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8BVul6yownwNKPJf_-sjB30YPWaJoarCn-kiTV7MQu4ZRzz_cjDs3NeUEJTfIQzbZmEmF_WAZrktJbJYlQTkrgixnhLBTj3dQ8cbVfleFU6ibvmsfZnfljWZAT_lHt-vy0I3f2UUBXDUN/s1600/faux+ice+cream+base.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Faux Ice Cream Base</td></tr>
</tbody></table>
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<i><span style="font-size: large;">It's very important that the banana you use is completely frozen, otherwise you will end up with mush</span></i> . <br />
<br />
<ul>
<li>Place the frozen banana in the food processor. </li>
<li>Add a tablespoon of the almond or coconut milk. </li>
<li>Blend</li>
</ul>
<br />
<b>That's it!</b> You'll want to keep checking to make sure that the banana has the consistency of soft serve. If it appears too chunky, add a bit more of your almond or coconut milk and process until smooth.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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I typically make mine with a tablespoon of raw cacao powder for a chocolate ice cream. Or my other favorite choice is to top with dark chocolate chunks for a twist on chocolate chip. Of course there are so many other things you can do such as add strawberries in the banana base or on top, the same with cherries or other fruit of choice to make it uniquely yours. <b>Optional: for a decadent twist, try adding almond or other nut butter to the base. I prefer walnut butter for this recipe.</b><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTfyIz79yqMkqEFf7kfQS3PP2nfSALzfkhWjbit9kzRrj0HMdQNW2uhyUp3Zo7IEnfyhkuEPJ6zci1GWtzGlMKnNi8BVl2qlIqrzyv29LXRsNocVGtdPl6btCYqUAY6x9uXMejKCVaDRxm/s1600/faux+ice+cream.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTfyIz79yqMkqEFf7kfQS3PP2nfSALzfkhWjbit9kzRrj0HMdQNW2uhyUp3Zo7IEnfyhkuEPJ6zci1GWtzGlMKnNi8BVl2qlIqrzyv29LXRsNocVGtdPl6btCYqUAY6x9uXMejKCVaDRxm/s1600/faux+ice+cream.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raw Chocolate "Ice Cream"</td></tr>
</tbody></table>
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<br />
While I certainly indulge from time to time with a delicious home made ice cream from my favorite stand (and my kids do too!), I can satisfy my cravings for ice cream with a delicious impostor on the nights of the week where having an ice cream isn't an option. <b style="color: #a64d79;">I live by the belief that moderation is the key to healthy living</b>. That means all things healthy, and not so healthy too.<br />
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<b>After all, summer wouldn't be summer without the experience of a treat from the ice cream stand every now and again to take in the warmth and joy that summer has to offer. Wouldn't you agree?</b><br />
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Be well,<br />
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<span style="line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>Janelle </b></span></span></div>
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<span style="font-size: 12px; line-height: 18px;"><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><i><span style="color: #222222;">If you like this recipe and are interested in others, check out my<b> </b></span><a href="http://www.perfectlynourished.com/nourishing-menus.html"><span style="color: #45818e;"><b>Seasonal Nourishing Menu Plans</b></span></a><span style="color: #222222;">.</span></i></span></span><br />
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-70357426217483530672014-05-06T03:48:00.000-07:002014-05-06T08:28:51.620-07:00Lemon Coconut Macaroons - A Nourishing Treat<div class="separator" style="clear: both; text-align: center;">
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My love for desserts and my passion for nutritious foods are equally matched. Prior to learning my way around a kitchen, it didn't always dawn on me that I could have the best of both worlds. <b>Desserts didn't always have to be unhealthy, and healthy foods didn't always have to be tasteless</b>. When this "aha" moment hit me around 6 years ago, I decided to get to work. My mission was to create desserts that are not only healthy, but are actually good for you. <a href="http://www.perfectlynourished.com/nourishing-menus.html"> <b>Nourishing Desserts</b></a><b> </b>was born!<br />
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At first it wasn't pretty. It wasn't even that tasty. After lots of experimentation, I figured out how to combine key ingredients together in such a way that desserts were <u>moist and delicious</u>. Desserts that I could actually eat for dinner if I wanted. <i>(just sayin........)</i><br />
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One of the things I learned was about <b><a href="http://vegetarian.about.com/od/beverage1/a/about-sprouting.htm" target="_blank">sprouting</a></b>. Sprouting is essentially taking a food that is already packed full of nutrients, and multiplying its health value. Items such as raw nuts and seeds are primed to be soaked. For this particular recipe, it is not necessary to have the nuts reach complete sprouting stage, but soaking the nuts prior will have extreme health benefits for your digestion. <b>Soaking breaks down enzyme inhibitors and aids in digestion</b>. It will break down the protein and starches to release the vitamins and minerals and make them more available for digestion.<br />
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<blockquote class="tr_bq">
According to <a href="http://vegetarian.about.com/od/beverage1/a/about-sprouting.htm">About.com</a>, <span style="color: #a64d79;"><b><i>s</i><span style="background-color: white; font-family: Verdana; font-size: 12px; line-height: 18px;"><i>prouts are incredibly nutritious; especially for those on a raw food diet. Studies show remarkable levels of B Vitamins, as well as Vitamins C, E and A (up to 15 times the original content!). Some folks refer to sprouts as "pre-digested" food due to this breaking down process in the sprouting stage of life. This makes the sprouts far easier to digest than the original seed, bean, nut or grain. The heightened quantity of enzymes is another factor that aids in their digestion. Sprouts can be eaten at any meal to help the digestive process along and keep raw living nutrition pumping through your blood</i>.</span></b></span></blockquote>
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<span style="background-color: white; font-family: Verdana; line-height: 18px;"><span style="color: #a64d79; font-size: large;">Lemon Coconut Macaroons</span></span><br />
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<span style="background-color: white; font-family: Verdana; font-size: 12px; line-height: 18px;"><br /></span>
<span style="background-color: white; font-family: Verdana; font-size: 12px; line-height: 18px;">In my<a href="http://www.perfectlynourished.com/nourishing-menus.html"> <b>Seasonal Menu Plans</b></a>, I feature a Nourishing Dessert each week. This particular one I was going to save for the Nourishing Summer Menu (to be released on June 1st) but I couldn't wait, it's just that good!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEKBty_mF-3huCKMdJnud3u8JVpAtGJq9G7cpNKYFdtUyRYUA1RteBWgHFWVp7wDa7igRrHj6ZRwq67w6FZT_JcIDNYYi15mpVYs6oSZlbBkyuMNNT3ply7mlk6EmDkpXR5-GRL59VB49W/s1600/lemoncoconut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEKBty_mF-3huCKMdJnud3u8JVpAtGJq9G7cpNKYFdtUyRYUA1RteBWgHFWVp7wDa7igRrHj6ZRwq67w6FZT_JcIDNYYi15mpVYs6oSZlbBkyuMNNT3ply7mlk6EmDkpXR5-GRL59VB49W/s1600/lemoncoconut.jpg" height="320" width="320" /></a></div>
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<span style="background-color: white; font-family: Verdana; line-height: 18px;"><b>Ingredients:</b></span><br />
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<ul>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">1 cup raw almonds (soaked overnight, drained, and rinsed is best)</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">1/2 cup raw cashews (soaked overnight,drained and rinsed is best)</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">3 Tablespoons coconut oil</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">1 Tablespoon coconut butter</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">3 Tablespoons raw, local honey</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">1 lemon - its juice and its pulp</span></span></li>
<li><span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">Unsweetened shredded coconut (enough to roll your macaroons)</span></span></li>
</ul>
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<span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">Place all ingredients (with the exception of the unsweetened shredded coconut) in a food processor. When squeezing the lemon juice, ensure all seeds are removed. Then take a spoon and scoop out as much pulp as you can and place in processor. Blend well. (You'll have to open the lid a few times and push down the mixture with a spatula). When the mixture has formed the consistency of a dough, roll into macaroons. (mixture will yield around 12-17 macaroons depending on how large you decide to make them). When formed, roll the outsides of your macaroons in the shredded coconut (on a plate or bowl is best). Place in the freezer to set, around 20 minutes. Then transfer to refrigerator where they should be stored until eaten. Lasts up to 4 days refrigerated. </span></span></div>
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<span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">Enjoy with a cup of tea, a sparkling summer beverage, or on its own.</span></span></div>
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<span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;">Be well,</span></span></div>
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<span style="font-family: Verdana;"><span style="font-size: 12px; line-height: 18px;"><br /></span></span></div>
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<span style="line-height: 18px;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b>Janelle </b></span></span></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-1101313952846402642014-04-14T14:18:00.000-07:002014-07-22T18:15:39.743-07:00Money Saving Tips - Produce TO NOT Buy Organic<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIOyV-DXAABG2jO3CAiEcXtp2fodSwD0KmeSm3TwymJKy_bfPecX6qNA1d5igdAPdKE4VWZGWF8sWcCGhwFWaRthL99l4vnOXs9SHXz7BWDR7Ck8QEPTSNmtd6tRXK4v40v_F_0YkiZgK/s1600/redonions.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIOyV-DXAABG2jO3CAiEcXtp2fodSwD0KmeSm3TwymJKy_bfPecX6qNA1d5igdAPdKE4VWZGWF8sWcCGhwFWaRthL99l4vnOXs9SHXz7BWDR7Ck8QEPTSNmtd6tRXK4v40v_F_0YkiZgK/s1600/redonions.jpg" height="212" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spring Produce</td></tr>
</tbody></table>
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<br />
Finally, it <b>IS</b> and<b> FEELS</b> like Spring! I love being out watching spring sports and everyone in their yards spring cleaning inside and out. Folks are trying to shed their "winter coats" and are prepping their soil for gardening. It's also the time of year when people are trying to make a more conscious effort to get into shape and de-clutter their bodies from the winter hibernation. Vegetables and fruit are often on top of mind!<br />
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As a <a href="http://www.integrativenutrition.com/iin-transformation?erefer=0015000000eHrL9AAK" target="_blank"><b>Nutrition Coach</b></a>, naturally I recommend local, organic, and seasonal produce where possible. I often hear from my clients that the cost of organic food can be too overwhelming. <b>Until the food industry changes, I agree!</b> I share this sentiment. I'm a Mom first and foremost running a household like you on a budget. I can't and don't buy everything organic, but I do adhere to certain guidelines based upon my research of where I can and cannot make concessions.<br />
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<b><i><span style="color: #a64d79; font-size: large;">Lucky for us, there ARE some things we can do to ease the cost of organic; one of those things is to recognize that not ALL of your produce needs to be organic.</span></i></b><br />
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The<b> <a href="http://www.ewg.org/foodnews/?tag=2012FoodnewsAd&gclid=CPfl1J_G3b0CFe9QOgodH2cA3g" target="_blank">Environmental Working Group</a></b> has deemed something known as <b>"The Dirty Dozen" and "The Clean Fifteen"</b>. Based off of the toxic load of pesticides sprayed on produce, some have much higher concentrations of pesticides and others are negligible. <br />
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Remember, eating conventionally grown produce is far better than eating no produce at all. To reduce your toxic load, make sure that the ones found on the dirty dozen list are the ones that you <b>always</b> buy organic. <br />
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<b>The Dirty Dozen:</b><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3hSqK0R9wGzihsT3e1lw2UT4G90WV-7-3GAl-YUG5NnbM3Tk63pbWoN9FB1_oQZ-yCdFQMrmXNgUsHX-h5JkGXhy0SxJ2D9Nzc6qvqHFQUzjbVoIrt_-GNWHkBOGcmgrfwEuG8rEGr5Td/s1600/strawberry.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3hSqK0R9wGzihsT3e1lw2UT4G90WV-7-3GAl-YUG5NnbM3Tk63pbWoN9FB1_oQZ-yCdFQMrmXNgUsHX-h5JkGXhy0SxJ2D9Nzc6qvqHFQUzjbVoIrt_-GNWHkBOGcmgrfwEuG8rEGr5Td/s1600/strawberry.jpg" height="259" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Strawberries are one of the "dirtiest" crops</td></tr>
</tbody></table>
<ul>
<li>Apples</li>
<li>Celery</li>
<li>Cherry Tomatoes</li>
<li>Cucumbers</li>
<li>Grapes</li>
<li>Hot Peppers</li>
<li>Nectarines</li>
<li>Peaches</li>
<li>Potatoes</li>
<li>Spinach</li>
<li>Strawberries</li>
<li>Sweet Bell Peppers</li>
<li>Kale/Collard Greens (and other dark leafy greens)</li>
<li>Summer Squash (plus other squashes)</li>
</ul>
<div>
<br />
On the contrary, here is the produce you can feel good about saving a few dollars on and buying conventional. The least amount of pesticide residue will accumulate in the skin and flesh of these choices:<br />
<br /></div>
<div>
<br /></div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8kDik14oMZCFLUm-FpIHutnGPO1u1e-vCNkK7pmc17KVsD-Q5XlmhtjYHl_hMJUZxAffWOJ5AAw4IudiXwhnJcogsQX4pUIe8pvDu0gHvdNxMCO915_qTnpZL6TcAgmIpjzh5762XkgsW/s1600/asparagus.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8kDik14oMZCFLUm-FpIHutnGPO1u1e-vCNkK7pmc17KVsD-Q5XlmhtjYHl_hMJUZxAffWOJ5AAw4IudiXwhnJcogsQX4pUIe8pvDu0gHvdNxMCO915_qTnpZL6TcAgmIpjzh5762XkgsW/s1600/asparagus.jpg" height="148" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">fresh asparagus</td></tr>
</tbody></table>
<b>The Clean Fifteen:</b></div>
<div>
<ul>
<li>Asparagus</li>
<li>Avocados</li>
<li>Cabbage</li>
<li>Cantaloupe</li>
<li>Sweet Corn (make sure non-GMO)</li>
<li>Eggplant</li>
<li style="text-align: left;">Grapefruit</li>
<li style="text-align: left;">Kiwi</li>
<li style="text-align: left;">Mangoes</li>
<li style="text-align: left;">Mushrooms</li>
<li style="text-align: left;">Onions</li>
<li style="text-align: left;">Papayas</li>
<li style="text-align: left;">Pineapples</li>
<li style="text-align: left;">Sweet Peas (frozen)</li>
<li style="text-align: left;">Sweet Potatoes</li>
</ul>
<div>
<br />
Other produce and veggies <b>NOT</b> found on these lists are somewhere in between. Use your best judgement on those. <b><span style="color: #a64d79;">(a good rule of thumb I go by is anything with a hard shell is most likely least contaminated and anything vine-grown probably is contaminated)</span></b>.<br />
<br />
For example, this <a href="http://perfectlynourished.blogspot.com/2013/08/chocolate-is-superfood-top-tips-for.html" target="_blank"><b><span style="color: #45818e;">chocolate avocado pudding</span></b></a> was <b>NOT</b> made with organic avocados, but this <a href="http://perfectlynourished.blogspot.com/2014/03/5-ingredient-vinaigrette.html" target="_blank"><b><span style="color: #45818e;">Strawberry Vinaigrette</span></b></a> <b>WAS</b> made with organic strawberries.<br />
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Did anything on these lists surprise you? Will this alter your buying habits of produce in the future? I'd love to hear from you.</div>
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If you'd like to learn more about Janelle and <b>Perfectly Nourished</b>, please visit our <a href="http://www.perfectlynourished.com/" target="_blank">website</a>.</div>
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<b>TIP</b>: The Perfectly Nourished <a href="http://www.perfectlynourished.com/nourishing-menus.html" target="_blank"><b><span style="color: #76a5af;">Seasonal Menu Plans</span></b></a> reminds you of these choices within the shopping list and recipes, among with other helpful health tips along the way!<br />
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<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"><span style="line-height: 21px;"><span style="font-family: inherit;">Be well,</span></span></span><br />
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com4tag:blogger.com,1999:blog-2248379802728843308.post-87603500253827431972014-03-31T17:32:00.000-07:002014-04-23T18:31:52.130-07:003 Spring Cleaning Tips for Body and Mind<span style="color: #741b47;"><b>"You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present." </b></span><span style="color: #741b47;">-Jan Glidewell</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYVWVXc_YgsUdXkm7u5HJJG0pDcsAuaxKvuRxn7Dv5u4ZkY8TtTHZGk6H7bOVa5yxjwlYMk1sxDC6Tdb0c2bJxXZX4_cilaKL3T7Xyc-o4wt7sIo2WcUMVzk81hO8ekNZsxOcS9XG4xTW/s1600/spring-cleaning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnYVWVXc_YgsUdXkm7u5HJJG0pDcsAuaxKvuRxn7Dv5u4ZkY8TtTHZGk6H7bOVa5yxjwlYMk1sxDC6Tdb0c2bJxXZX4_cilaKL3T7Xyc-o4wt7sIo2WcUMVzk81hO8ekNZsxOcS9XG4xTW/s1600/spring-cleaning.jpg" height="237" width="320" /></a></div>
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<b><span style="color: #741b47; font-size: large;">Spring Cleaning</span></b></h2>
<b>People like “stuff”</b>. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes,<b><i> “You have to get rid of the old to make way for the new.” </i></b>If you are feeling stuck or stagnant in your life, try <b>spring-cleaning</b>. Throw out some of that stuff, say goodbye to your past and <b>welcome the new energy of your happy, healthy future</b>.<br />
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<span style="color: #741b47; font-size: large;"><b>Try these three ideas:</b></span><br />
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<li>For good mental and physical health, we actually have two “<b><u>houses</u></b>” that need to be spring-cleaned: our <b>physical homes</b> and our <b>physical bodies</b>. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.</li>
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<li>To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. <b><div style="display: inline !important; text-align: center;">
<b><i><span style="font-size: large;"><span style="color: #741b47;">Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains</span>.</span></i></b> <i><b><span style="color: #741b47; font-size: large;">Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups</span></b></i>. </div>
</b>Without much energy going toward digestion, more energy is available to the rest of your body and mind. <b>Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.</b> You don't have to invest in a crazy cleanse program with supplements and shakes. Skip all of that. Simply, start making a conscious effort to add more fruits, vegetables, water, teas and soups into your daily diet.</li>
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<li>While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. <b>If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.</b></li>
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<span style="color: #741b47; font-size: large;"><b>Food Focus: Greens</b></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdSYjMGVP9iQAwtfb6HXSFPT7J0vnRJcLTqbn9VOjOseaQvjLESQlLxD8zf5rmplxamua7UrlrWAzgpJSMT0VE-E1Qu1j3hyQqRcQWyvoLN7YVFiA3-jYFiDjSz6ESkqwyN_Q7Xr19h5D/s1600/d_april_photo.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdSYjMGVP9iQAwtfb6HXSFPT7J0vnRJcLTqbn9VOjOseaQvjLESQlLxD8zf5rmplxamua7UrlrWAzgpJSMT0VE-E1Qu1j3hyQqRcQWyvoLN7YVFiA3-jYFiDjSz6ESkqwyN_Q7Xr19h5D/s1600/d_april_photo.jpg" /></a></td></tr>
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Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.</div>
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How do greens benefit our bodies? <b>They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. </b>They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. <i>Their color is associated with spring, which is a time to renew and refresh vital energy</i>. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. <b>Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.</b><br />
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Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. <b>Start with the very simple recipe below</b>. The<span style="font-family: inherit;">n each ti</span>me you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.<br />
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<b><span style="color: #741b47; font-size: large;">Recipe of the Month: Shiitake and Kale</span></b><br />
Prep Time: 2 minutes<br />
Cooking Time: 10 minutes<br />
Yield: 4 servings<br />
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<b>Ingredients:</b><br />
1/2 pound shiitake mushrooms<br />
1 tablespoon olive oil<br />
1-2 cloves crushed garlic<br />
1 bunch kale, chopped<br />
pinch of salt<br />
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<b>Directions:</b><br />
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.<br />
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.<br />
3. Add chopped kale, stir-fry for a couple of minutes.<br />
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.<br />
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Looking for more inspiring recipes? Check out our<a href="http://www.perfectlynourished.com/nourishing-menus.html" target="_blank"> <b><span style="color: #741b47;">Nourishing Spring Menu Plan</span></b></a>!<br />
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Like what you see and want to learn more? Please visit our<a href="http://www.perfectlynourished.com/" target="_blank"> website</a><br />
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Be well,<br />
<br />
Janelle<br />
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-37052418746761379172014-03-17T14:38:00.000-07:002014-04-23T18:32:04.139-07:005 Ingredient Vinaigrette<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8J-jah9vOaPHjR5C0n9sRNRSFDbzREFXnL20s0-aTXrkKlYKdsIVKK9wkFRBuFUBzQGC5yEU3Dkky7RNkyf_2ms47IHzd2Pgp1s6CxVISiQNJy-UwQnLIudNLZHVwX_Dsge50w4NVTMFY/s1600/strawberryvinedited.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8J-jah9vOaPHjR5C0n9sRNRSFDbzREFXnL20s0-aTXrkKlYKdsIVKK9wkFRBuFUBzQGC5yEU3Dkky7RNkyf_2ms47IHzd2Pgp1s6CxVISiQNJy-UwQnLIudNLZHVwX_Dsge50w4NVTMFY/s1600/strawberryvinedited.jpg" height="400" width="222" /></a></div>
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Spring is in the air and with it comes the promise of gorgeous and delicious spring and summer salads. Many people eat salads with the best of intentions, but ruin their healthful creation by piling on gobs of <b><span style="font-size: large;">unhealthy dressings</span></b>. Even those so called "lite" dressings, which may be low in calories, are chock-full of ingredients that are detrimental to your health.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwq6CdaNs6UpZ3CNJ4DI1NVoVm76We4HrwGA9POmlPD_NqKpzLwxKPzDNGLvljcfwNu1ECBYGSWJc4xrn_8qicCE0II922GHamCeAcWs6pbrpQ0S2-UcFyzd5VA37VdUjUvcwq3vA5S9r3/s1600/baddressingedited.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwq6CdaNs6UpZ3CNJ4DI1NVoVm76We4HrwGA9POmlPD_NqKpzLwxKPzDNGLvljcfwNu1ECBYGSWJc4xrn_8qicCE0II922GHamCeAcWs6pbrpQ0S2-UcFyzd5VA37VdUjUvcwq3vA5S9r3/s1600/baddressingedited.jpg" height="232" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">store-bought processed dressing</td></tr>
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Here is an example of a popular Italian dressing. First ingredient - <a href="http://www.foodrenegade.com/why-canola-oil-not-health-food/" target="_blank"><b><span style="color: #134f5c;">canola oil</span></b></a>! This is NOT a healthy oil. It causes low-level inflammation in the body, a precursor to disease. Not to mention the other harmful ingredients such as<b> <span style="color: #134f5c;"><a href="http://foodmatters.tv/articles-1/the-dangers-of-msg" target="_blank">monosodium glutamate</a> </span></b>(msg) and polysorbate-60.<br />
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What most people don't realize is how <b>SIMPLE</b> and <b>DELICIOUS</b> making your own, healthful salad dressings can be! Below is a recipe for a home made, simple, 5 ingredient <span style="font-size: large;"><b><span style="color: #741b47;"> spring strawberry vinaigrette</span></b> </span>made with all fresh, real-food ingredients. So simple to make, takes no more than a few minutes with just a few basic ingredients.<br />
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<span style="color: #741b47; font-size: large;"><b>Spring Strawberry Vinaigrette</b></span><br />
<span style="color: #741b47; font-size: large;"><b><br /></b></span>
- 6 organic strawberries (medium)<br />
- 1 small shallot or 1/4 white onion<br />
- 2 1/2 tablespoons balsamic vinegar<br />
- 2 tablespoons extra virgin olive oil<br />
- 1 teaspoon raw, local honey<br />
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Remove stems from strawberries and cut in half. Place in a food processor or VitaMix. Chop the shallot or onion and add to strawberries. Next add the balsamic vinegar, olive oil, and honey. Mixture should look like this pre-mixed:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjnmPrBSR3LbwDtkkKrxM5VG2yKElX51lU45VCrp59EAHkXFZnPwGnrA3oKvvnOVymg9ekAf7Y2QJYDz0GHK2zg-U-e6gYnGWWprKLG8JQsLVrqC8G8yhBYgfwLZj2PJWiepMGt7A1zRrO/s1600/premixededited.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjnmPrBSR3LbwDtkkKrxM5VG2yKElX51lU45VCrp59EAHkXFZnPwGnrA3oKvvnOVymg9ekAf7Y2QJYDz0GHK2zg-U-e6gYnGWWprKLG8JQsLVrqC8G8yhBYgfwLZj2PJWiepMGt7A1zRrO/s1600/premixededited.jpg" height="320" width="185" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">dressing ingredients pre-mixed</td></tr>
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Blend. Poor in mason jar. Voila! Delicious home made vinaigrette to be served on any salad or used as a dip for veggies. Makes 4 oz. Keeps for a week in the refrigerator.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2uWVusrDF66qt9DLqKEJZzB9iojedA4Ggbv_6-bWipekUjCfDM-x3PmBfCkacCdGE65f89VSQd9yXbQde626QJJIbR1D4YP20ft3XNJgwsx9FrKOr14zEYMceY7pmS5Z2uaoa88R-567l/s1600/strawvinedited.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2uWVusrDF66qt9DLqKEJZzB9iojedA4Ggbv_6-bWipekUjCfDM-x3PmBfCkacCdGE65f89VSQd9yXbQde626QJJIbR1D4YP20ft3XNJgwsx9FrKOr14zEYMceY7pmS5Z2uaoa88R-567l/s1600/strawvinedited.jpg" height="320" width="182" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">strawberry vinaigrette dressing</td></tr>
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<b><span style="color: #134f5c;"><a href="http://www.cnn.com/2013/02/26/health/five-things-olive-oil/" target="_blank">Olive oil</a></span></b> is an extremely<b> healthy oil</b> in its uncooked state, providing loads of healthy omega-3's. It is also rich in polyphenols which has anti-inflammatory properties (the very opposite of canola). That said, olive oil is <b>not</b> suited for medium or high-heat cooking as olive oil has a very low smoke point. Save your olive oil for dressings and marinades like our <b><span style="color: #741b47;">nourishing spring strawberry vinaigrette</span></b>.<br />
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For your strawberries, it is<b> EXTREMELY IMPORTANT</b> that you choose <b>organic</b>. Strawberries are on the "dirty dozen" list of one of the foods most highly contaminated with pesticides. There are <a href="http://www.whatsonmyfood.org/food.jsp?food=ST" target="_blank"><b><span style="color: #134f5c;">54 pesticide residues</span></b></a> confirmed by the USDA found on conventional strawberries, many being known carcinogens and neurotoxins. Pesticides cannot be washed off of foods. They are found in the meat of the fruit or vegetable. <br />
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This simple <b><span style="color: #741b47;">Sp</span></b><span style="color: #741b47;"><b>ring Strawberry Vinaigrette</b></span> is one of the recipes found in my <span style="font-size: large;">Seasonal </span> <b><span style="color: #741b47; font-size: large;"><a href="http://www.perfectlynourished.com/nourishing-menus.html" target="_blank">Nourishing Spring Menu Plan</a></span></b>. All of the recipes found in these plans are just as simple and nutritious as this dressing. Full details <b><a href="http://www.perfectlynourished.com/nourishing-menus.html" target="_blank">here</a></b>. Weekly shopping lists provided and delivered straight to your inbox!<br />
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Be well,<br />
<br />
Janelle<br />
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com5tag:blogger.com,1999:blog-2248379802728843308.post-17895962999908403592014-03-04T07:26:00.000-08:002014-04-23T18:32:17.860-07:00Love, Forgiveness, and The Art of Healing<div class="separator" style="clear: both; text-align: center;">
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<h1 style="background-color: white; color: #96447e; font-family: 'Trebuchet MS'; font-size: 18px; font-weight: normal; line-height: 18px; margin: 0px 0px 10px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="font-size: 12px;"><em>There is no love without forgiveness, and there is no forgiveness without love. </em></span></span><br /><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="color: black;"><span style="font-size: 12px;">-<strong> Bryant H. McGill</strong></span></span><br /><br /><br /><strong>Love, Forgiveness, and The Art of Healing</strong></span></h1>
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Have you ever eaten an entire package of cookies, chips, or crackers? Or eaten enough pizza and soda until you felt sick? Perhaps had too many desserts not knowing when to stop? I have been listening to many folks talk about this recently, and it makes me wonder - why? Is this simply a distraction to a larger picture?</span></span><br />
<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Sometimes we overeat to distract us from emotional pain. Have you ever noticed yourself eating when you are not hungry at all? Perhaps </span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">you are lon</span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">ely. Or angry. Or sad. Or maybe some emotion you are not even aware of yet.<br /><br />Regardless, it is some sort of <strong>hurt</strong> that you are holding on to. Think about it, identify it, isolate it, recognize it, and <strong>confront</strong> it.</span></span><br />
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<tr><td style="text-align: center;"><img align="none" height="352" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEg9q9fiFcKt4ODsZyLA_8AD4SDzBqYA7O2e4qfFhFQ_4OpHWPUE2e6d2ZWNz1vdlK-5e1GKH-mmJnU1nqbZzLYRYtdEUA-g5-ficVLnvxTfhguBCwyHpUOEzmJFk6V9_r8UgdLVPOdHGsbJM4MCbGjUuc0A-j2117llEsYGBW5ftig3bFlRkjmT5PfEwqg0sZvsqs6Hf8ZvqEkhAhTd=s0-d-e1-ft" style="background-color: white; border: 0px; color: #505050; display: inline; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 14px; line-height: 14px; margin-left: auto; margin-right: auto; min-height: 352px; outline: none; width: 289px;" width="289" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Freedom comes with Forgiveness</td></tr>
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<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="color: #993366;"><strong><span style="font-size: 18px;">Tap into the Power of Forgiveness</span></strong></span></span></span><br />
<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Rather than self-sabotage, wouldn't it be more effective to address your uncomfortable feelings? The best, most thorough, most divine perfect way to do so is through forgiveness.</span></span><br />
<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Forgiving is not easy, not even for the most enlightened among us. If you have been allowing your present health to be negatively affected and controlled by your past hurt, I urge you try implementing forgiveness utilizing these suggested steps:</span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"></span><br />
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<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Talk to sympathetic friends and family about your desire to forgive. Talking with others is extremely comforting.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Write a letter to the person you'd like to forgive, even if that person is yourself. You can decide whether or not to send it. </span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Look at the situation from the other person's perspective - your perspective just might change.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Don't forget to forgive yourself. We can often be our harshest critic.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Fully understand that you and you alone are responsible for your own attitude. Don't let holding a grudge keep you from feeling free, open, and powerful in your own life.</span></li>
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<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Forgive. Then watch how much easier your relationship with eating becomes.</strong></span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"></span><br />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong><br /></strong></span></span>
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Be well,</div>
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-7785416137083405212014-02-23T06:48:00.001-08:002014-04-23T18:32:24.537-07:00Perfectly Nourished Recipes<span style="font-family: Arial, Helvetica, sans-serif;">I'm in the process of giving my website a "face lift", and one of those changes was to get rid of the existing recipe page that I found to be clunky and difficult to navigate. Going forward any new recipes will have their own individual post with instruction on how to prepare. That said, many of my previous recipes are now homeless!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Rather than deleting forever, I decided to create this post to be a comprehensive repository for those recipes. Keep scrolling to find the recipe you linked on over to review!</span><br />
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<span style="color: #741b47; font-size: x-large;">Banana Chocolate Chunk Cookies</span></h2>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9HafC3TchrheHBzs2RXpXLHjBPYVFSfsz-keGt_m013FbB8UcHVC16o-LrABM7YgB_LFb71sMpNo0n1uhjES3DvzvwinKqE60R2TKkPq-fGIJaPiIQXXGuPnT49tGSEgy7VkAjr63dC5/s1600/BananaChocolateChunk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge9HafC3TchrheHBzs2RXpXLHjBPYVFSfsz-keGt_m013FbB8UcHVC16o-LrABM7YgB_LFb71sMpNo0n1uhjES3DvzvwinKqE60R2TKkPq-fGIJaPiIQXXGuPnT49tGSEgy7VkAjr63dC5/s1600/BananaChocolateChunk.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grain-free, gluten-free chocolate chip cookies</td></tr>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Ingredients</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 1/2 cups almond flour</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 teaspoon baking soda</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup melted coconut oil</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 cup organic maple syrup (can replace with honey, but will not have golden brown color)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 large eggs</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 cup coarsely chopped dark chocolate (at least 70% cacao content)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1-2 bananas (depending on how thick you'd like the mixture)</li>
</ul>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Instructions</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul class="single_recipe_text" id="inst" style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper (may need two).</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">In a large bowl combine the almond flour and baking soda. Mix well. In a medium bowl, whisk together the eggs, coconut oil, and maple syrup. Add the wet ingredients to the dry ingredients and mix well. Coarsely chop the chocolate until it is in bite-sized chunks. Measure one cup. Slowly fold in the chocolate chunks to the batter. Chop your banana into small pieces. Fold carefully into the mixture. Drop the batter on to the prepared cookie sheet(s), careful to leave enough room in between.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Bake for 15 minutes until golden brown. Make sure to not over-bake. Let cool for at least 20 minutes prior to serving.</li>
</ul>
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<h2>
<span style="color: #741b47; font-family: Trebuchet MS, sans-serif;"><span style="font-size: x-large; line-height: 18px;">Cinnamon-Apple Grain Free Muffins</span></span></h2>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjERXXgOtXqoslwd9z4aAdVBhL4SnvaFkxhuC__CCu9DS3woSGflYkz_CQjcpAGTA15lTOcxEGNOQFxWMWy4tKfiedwwfW5zwIbHtpVMhGOJDiCC2aGH5RD8L8ql33DwqCP7tD2sHghdz4J/s1600/CinnamonApple.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjERXXgOtXqoslwd9z4aAdVBhL4SnvaFkxhuC__CCu9DS3woSGflYkz_CQjcpAGTA15lTOcxEGNOQFxWMWy4tKfiedwwfW5zwIbHtpVMhGOJDiCC2aGH5RD8L8ql33DwqCP7tD2sHghdz4J/s1600/CinnamonApple.jpg" height="242" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grain-Free, Gluten-Free Fall Muffins</td></tr>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Ingredients</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 cups almond flour</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 cup arrowroot powder</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 teaspoon baking soda</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 1/2 teaspoons ground cinnamon</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 cup coconut oil</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup raw, local honey or maple syrup</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 large egg (pastured)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 tablespoon vanilla extract</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 organic apples peeled, cored, and diced.</li>
</ul>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Instructions</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul class="single_recipe_text" id="inst" style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Preheat oven to 350 F. Prepare muffin tin with 8 muffin liners.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">In a large bowl combine the dry ingredients. In a medium bowl whisk together the wet ingredients. Keep diced apples separate. Stir the wet ingredients into the almond flour mixture and make sure everything is thoroughly combined. Fold in the apples. Spoon the mixture into the muffin liners.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Bake for 25 minutes. Be mindful of your oven, however. Almond flour has a tendency to cook quickly so you may need to slightly adjust the cooking time. Toothpick should come out clean. Let muffins cool, then serve!</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">** Note - when measuring your coconut oil, make sure it is in its liquid state and not solid. Measuring in the solid state will not yield the proper amount of oil.</li>
</ul>
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<span style="color: #999699; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><span style="color: #999699; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></span></span></div>
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<h2>
<span style="color: #741b47; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><span style="line-height: 18px;">Vegan Cinnamon Oat Muffins</span></span></h2>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxnR19OxSpRSA1OCl6KC9PUkZyc4-tuw4Jb-jG5UzD4Z6rPai0Y2iYDI1GY5lUqR_wGEf1m5Drm2Vr21QF0AFeScumAD5SkW0TG4BKx9povZgo4OWR2wIk2WavNna_dWH25W1DvaOXeQYC/s1600/Vegan+Cinnamon+Oat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxnR19OxSpRSA1OCl6KC9PUkZyc4-tuw4Jb-jG5UzD4Z6rPai0Y2iYDI1GY5lUqR_wGEf1m5Drm2Vr21QF0AFeScumAD5SkW0TG4BKx9povZgo4OWR2wIk2WavNna_dWH25W1DvaOXeQYC/s1600/Vegan+Cinnamon+Oat.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vegan Muffins</td></tr>
</tbody></table>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Ingredients</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 cup organic (non-sweetened) apple sauce</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 teaspoon coconut oil</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup coconut palm sugar</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 teaspoon vanilla extract</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/4 - 1/2 teaspoon cinnamon</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3/4 cup oat flour</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/3 cup raw cacao powder (unsweetened cocoa powder will do in a pinch)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 teaspoons baking powder</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 teaspoon baking soda</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1/2 cup organic dark chocolate chips (or bar chopped into chunks</li>
</ul>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Instructions</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul class="single_recipe_text" id="inst" style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Preheat oven to 350 F. Line muffin tin with paper muffin cups. Combine applesauce, coconut oil, coconut palm sugar, vanilla extract, and cinnamon. In a separate bowl thoroughly combine the oat flour, raw cacao powder, baking powder and baking soda. Add oat mixture to applesauce mixture. Mix until blended. Fold in chocolate chips.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Spoon batter into muffin cups. Bake 20-22 minutes rotating the pan 1/2 turn after 10 minutes (to ensure even cooking). Muffins are done when tops are firm to the touch.</li>
</ul>
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<span style="color: #741b47; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></h2>
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<span style="color: #741b47; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></div>
<h2>
<span style="color: #741b47; font-family: Trebuchet MS, sans-serif; font-size: x-large;"><span style="line-height: 18px;">Banana Blueberry Grain-Free Muffins</span></span></h2>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2mXN7VJBiCEMCK9xc2JvKHIr8LEtcUCmD9vn12oxtvrSXfzPpiDYFuYnPQTkMn3cFFQMzdTnN4OKP3imNu5hfulZeCcaF6MlFkws6XJD1AHn0Sg8lxIWRfPHi1YYbSz4fPAGbE6bVQ1d/s1600/BananaBlueberryGrainFree.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX2mXN7VJBiCEMCK9xc2JvKHIr8LEtcUCmD9vn12oxtvrSXfzPpiDYFuYnPQTkMn3cFFQMzdTnN4OKP3imNu5hfulZeCcaF6MlFkws6XJD1AHn0Sg8lxIWRfPHi1YYbSz4fPAGbE6bVQ1d/s1600/BananaBlueberryGrainFree.jpg" height="242" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paleo Muffins</td></tr>
</tbody></table>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Ingredients</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3 cups almond flour</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 1/2 teaspoons baking soda</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 tablespoons coconut oil</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3 large eggs (pastured)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">4-5 mashed ripe bananas</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1-2 cups organic blueberries (adjust to your liking, I like a lot of blueberries)</li>
</ul>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Instructions</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul class="single_recipe_text" id="inst" style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">preheat oven to 350 degrees F. Line 12 (8) muffin cups with paper liners. In a large bowl combine almond flour and baking soda. In a medium bowl whisk together the coconut oil and the eggs. Stir the wet ingredients into the almond flour mixture until thoroughly combined.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Stir the mashed bananas into the batter, then fold in the blueberries. Spoon the batter into the prepared muffin cups. Bake for 25 - 30 minutes.</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">optional: for more of a dessert, add a 1/2 cup of dark chocolate chips (70% cacao mass) to the recipe.</li>
</ul>
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<span style="color: #741b47;"><br /></span></h2>
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<span style="color: #741b47;"><br /></span></div>
<h2>
<span style="color: #741b47; font-size: x-large;">Avocado-Style Deviled Eggs</span></h2>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI_EaQGFWOWEncdTPZ72ql5e9kf0nkbUa5SdrATf5fnLfCN3bTwDkCDigHSqjIrF741ALn1jtf5AumCue8-ORl-OJree5w2vAlX4xU6_W15Ff8oTJx1zo3BZKkjr1PFSQuf-r-RRGDmo3h/s1600/avocadodeviledeggs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI_EaQGFWOWEncdTPZ72ql5e9kf0nkbUa5SdrATf5fnLfCN3bTwDkCDigHSqjIrF741ALn1jtf5AumCue8-ORl-OJree5w2vAlX4xU6_W15Ff8oTJx1zo3BZKkjr1PFSQuf-r-RRGDmo3h/s1600/avocadodeviledeggs.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Avocado Deviled Eggs<br />
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Ingredients</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">3 Organic Free Range Eggs</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 Ripe Avocado</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">2 scallions (or 1/8th white onion)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">1 tsp ground mustard powder (or 1/2 tsp dijon mustard - add more to taste)</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">Sea Salt to taste</li>
<li class="ingredient" style="margin-bottom: 3px; margin-left: 4px;">Paprika</li>
</ul>
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<span style="color: #990866; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; font-weight: bold; line-height: 18px;">Instructions</span><span style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 12px; line-height: 18px;"></span><br />
<ul class="single_recipe_text" id="inst" style="color: #999699; font-family: 'Trebuchet MS', sans-serif; font-size: 14px; line-height: 18px; margin-left: 20px; padding: 0px;">
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">Boil the eggs for approximately 12 minutes. Remove from heat and cool in ice water bath. After sufficiently cooled, remove shells. Slice eggs lengthwise (horizontally). Remove yolk and place in separate bowl. (I recommend utilizing 2 of the yolks and not using the third. Full of fat-soluble vitamins and good cholesterol, you can save it later for a snack!)</li>
<li class="instruction" style="margin-bottom: 7px; margin-left: 4px;">With fork, mash yolks. Slice the avocado and scoop the meat into the bowl. Mix together with yolks. Add in the scallions (or white onion) and the ground mustard powder. Once the consistency is creamy, add sea salt to taste. Scoop the mixture into the egg whites. Place on serving dish and sprinkle with paprika.</li>
</ul>
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<span style="color: #999699; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;"><span style="color: #999699; font-size: 14px;">Enjoy!!!! I hope you like the new </span><a href="http://www.perfectlynourished.com/" target="_blank"><b><span style="color: #741b47; font-size: large;">website</span></b></a><span style="color: #999699; font-size: 14px;">.</span></span></div>
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<span style="color: #999699;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><br /></span></span></div>
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<span style="color: #999699;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Be well,</span></span></div>
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<span style="color: #999699;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;"><br /></span></span></div>
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<span style="color: #999699;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px;">Janelle</span></span></div>
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<span style="color: #741b47; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></div>
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<span style="color: #741b47; font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 18px;"><br /></span></span></div>
Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com2tag:blogger.com,1999:blog-2248379802728843308.post-28377293096035589452014-02-17T19:30:00.000-08:002014-04-23T18:32:29.393-07:00Decadent Chocolate Recipe<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5Fa0Uce9ZHDMqse6ggwOMJ-6KMy0_pbY9OlWZFwSI72zwLJI_FDYLvjO4p_14IyV3xHX5hzP5IzdA58ikO1WimVWiCj0RslIJgcFxM5yOjTjnFlGXNyCgb3Ji4Og9_v9jgnUymY8giec/s1600/almost_raw_chocolate_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5Fa0Uce9ZHDMqse6ggwOMJ-6KMy0_pbY9OlWZFwSI72zwLJI_FDYLvjO4p_14IyV3xHX5hzP5IzdA58ikO1WimVWiCj0RslIJgcFxM5yOjTjnFlGXNyCgb3Ji4Og9_v9jgnUymY8giec/s1600/almost_raw_chocolate_1.jpg" height="249" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Home made Raw Chocolate</td></tr>
</tbody></table>
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It is no surprise that I love chocolate. This is for sure my food weakness. With Valentine's Day that just passed, chocolate was in an endless supply. That said, chocolate itself is <span style="font-size: large;">NOT the enemy</span>, it is all of the processed sugars, oils, artificial colors and flavorings, and <a href="http://perfectlynourished.blogspot.com/2013/09/why-soy-is-not-health-food.html" target="_blank"><b><span style="color: #741b47;">soy lechiten</span></b></a> (used as an emulsifier and is a dangerous endocrine disruptor) that is. Once I discovered this, my relationship with chocolate took on a whole new level. It went from <b><span style="color: #741b47;">unhealthy to healthy</span></b> in just a matter of a few ingredients!<br />
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I've modified this recipe from one of my favorite raw food chefs, <a href="http://www.aniphyo.com/about/" target="_blank">Ani Phyo</a>. Ani uses cacao butter as the base for her chocolate with raw cacao powder as the additive, however I find that using coconut oil works just as well (and is a more readily available ingredient in most grocery stores). Raw cacao is a superfood, as described in detail in a <a href="http://perfectlynourished.blogspot.com/2013/08/chocolate-is-superfood-top-tips-for.html" target="_blank"><b><span style="color: #741b47;">previous post</span></b></a>. Coconut oil, although a saturated fat, contains essential lauric acid which has been proven to speed up weight loss, reduces the risk of heart disease and high blood pressure, and stimulates thyroid function. If you'd like to learn more about the benefit of coconut oil, here is a<b><span style="color: #741b47;"> <a href="http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html" target="_blank">link</a></span></b> to a fantastic article that speaks more to this perfect food.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQIj1dvIqjv_NJM7rP6nvEiK7FYd2wMDd-sgSeIP0rznvqCWbQuDNiXf2c1GgSx1My45rH8AD_y3Xoxe75SeAfjZvvOy2fuIizgOEDlSTZi0M33erEzx0G5gJ8nDejqx4uFGuX-s-OOlcK/s1600/coconut_oil.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQIj1dvIqjv_NJM7rP6nvEiK7FYd2wMDd-sgSeIP0rznvqCWbQuDNiXf2c1GgSx1My45rH8AD_y3Xoxe75SeAfjZvvOy2fuIizgOEDlSTZi0M33erEzx0G5gJ8nDejqx4uFGuX-s-OOlcK/s1600/coconut_oil.JPG" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raw Chocolate made with Coconut Oil</td></tr>
</tbody></table>
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<h3>
<span style="color: #45818e; font-size: large;">Easy Raw Chocolate Recipe:</span></h3>
<ol>
<li>Melt 1 cup unrefined coconut oil over low heat</li>
<li>Mix in 1/2 cup of cacao powder</li>
<li>Add in 1 teaspoon of pure vanilla extract</li>
<li>Whisk and remove from heat</li>
</ol>
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<b><span style="font-size: large;">That's it!!</span></b></div>
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There are so many options you can do with this raw, superfood chocolate. You can spread it in a pan and make<span style="color: #0b5394;"> <b>raw chocolate bark</b></span> with raisins and nuts. You can put it in little molds and make solid<b> <span style="color: #0b5394;">raw chocolates</span></b>. Add a little coconut cream in the middle and you have a delicious <b><span style="color: #0b5394;">coconut truffle</span></b>! Or you can dip with fruit and make <span style="color: #0b5394;"><b>chocolate covered strawberries</b></span>, bananas, and the like. Whatever you decide, make sure you place your delicious chocolate concoction in the refrigerator to set, for at least one hour.<br />
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Voila - a delicious treat that not only avoids all of the chemicals, sugars, and preservatives, but is actually nourishing for your body. The best part? I can honestly say that after months of eating good quality chocolate, the cheap and processed stuff doesn't taste appealing any longer. Win win!!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEhVVTduQ7rbXvwOSNuNxc5bU8GPY_BFv_Cn-tdrHaVqecqdE3AvLJxsNzsgBSDxvSxd99MwpBKe9EBWJJQvjNOdRnrd1YTDI8mXz2M8tG2DXduTi5EgWXAoFOfIIl2KlWN6agAbFzEUHw/s1600/Raw-Chocolate-Bark-Recipe.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEhVVTduQ7rbXvwOSNuNxc5bU8GPY_BFv_Cn-tdrHaVqecqdE3AvLJxsNzsgBSDxvSxd99MwpBKe9EBWJJQvjNOdRnrd1YTDI8mXz2M8tG2DXduTi5EgWXAoFOfIIl2KlWN6agAbFzEUHw/s1600/Raw-Chocolate-Bark-Recipe.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raw Chocolate Bark</td></tr>
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How do you think you will use this recipe?<br />
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<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Be well,</div>
<div style="background-color: white; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif;">
<div style="color: #666666; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="color: #666666; font-size: 13px; line-height: 18px;">
Janelle</div>
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<br /></div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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</div>
Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com2tag:blogger.com,1999:blog-2248379802728843308.post-6489932154089926302014-02-04T18:05:00.000-08:002014-04-23T18:32:34.322-07:00Soul Food<h1 style="background-color: white; color: #96447e; font-family: 'Trebuchet MS'; font-size: 18px; font-weight: normal; line-height: 18px; margin: 0px 0px 10px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="font-size: 12px;"><em>Let yourself be silently drawn by the silent pull of what you really love.</em></span><br /><span style="color: black;"><span style="font-size: 12px;">-<strong> Rumi</strong></span></span><br /><br /><br /><strong>Soul Food</strong></span></h1>
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Think for a moment of a food from your past, of one that makes you <b>feel great</b> when you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones, or pancakes. For me it is my Mom's Parisien-stuffing served at Thanksgiving (<u>read: not healthy!</u>). <b>Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain may not find it highly nutritious. </b></span></span><br />
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<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Food has the power to impact us on a level deeper than just our physical well-being. What we eat can re-connect us to precious memories, like childhood play times, first dates, holidays, our grandmother's cooking, or of our country of ancestry. Our bodies remember food from the past on an emotional and cellular level. Eating this food connects us to our roots and has youth-ening and nurturing effects that go far beyond the food's biochemical make-up.</span></div>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><b>Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food.</b> This month, when we celebrate loves and relationships, it's important to notice that we each have a relationship with food - and that this relationship is often far from loving. Many of us restrict food attempting to control our weight. We treat food as the enemy. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before even tasting it. </span></div>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="font-size: 14px;">What would your life be like if you treated food and your body as you would treat your beloved - with gentleness, playfulness, communication, honesty, respect, and love? </span><b><span style="font-size: 14px;">The next time you eat your soul food, do so with </span>awareness<span style="font-size: 14px;"> and </span>without guilt<span style="font-size: 14px;">.</span></b><span style="font-size: 14px;"> Enjoy all the healing and nourishment it brings you.</span></span><span style="color: #666666; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 14px; line-height: 18px;"></span></div>
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<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14.44444465637207px; line-height: 21px;" />
<span style="background-color: white; color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Food </span><span style="background-color: white; color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Focus: Beans</span><br />
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<tr><td style="text-align: center;"><img align="none" height="192" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEi2VLSen0gIf01K7hdZ6dmatfNRSurngFXSVFT0n06C5V7dXICNo-Z0fVuje76EG_YJo5AXQyMFnS-J1r-kEWU9KzI7FDk_6YtHHlngyfBPJaA70RKVUO4031R4Li4wjha5h5yHk-DVXlOoasiDvt8ZEe2YtVA9YJItL34s5j0WFuKjFhZit6iPHAvo0Ir9dfJFoCA=s0-d-e1-ft" style="border: 0px; color: #96447e; display: inline; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px; margin-left: auto; margin-right: auto; min-height: 192px; outline: none; text-align: left; width: 129px;" width="129" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beans</td></tr>
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<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that promote endurance. They offer a highly usable, highly absorbable, source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious, and satisfying.</span></div>
<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever notice the shape of a bean?) and can help restore vital energy as well as sexual energy.<br /><br />Beans have a reputation for causing digestive distress, but that is typically because they have been undercooked or not properly prepared. To help reduce gas-causing properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking. </span></div>
<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<br /></div>
<span style="background-color: white; color: #993366; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Recipe of the Month: Easy Beans and Greens</span><br />
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<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Prep time: 10 minutes<br />Cook time: 10 minutes</span></div>
<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Yield: 2 - 3 servings</span><br />
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Ingredients</strong>:</span><br />
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">1 can black beans (or pinto, red kidney - your choice)</span><br />
<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">1 bunch collard greens (or kale, spinach - your choice)</span><br />
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Your favorite toppings such as salsa, avocado, or guacamole and sour cream</span></div>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"> <strong>Directions</strong>:</span><br />
<ol>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">In a medium saucepan, heat drained beans.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Fill a separate medium saucepan with with 1-2 inches of water and bring to a boil.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Wash and chop greens (you can use the stem too) and add to boiling water.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Cook for 2-3 minutes until greens are bright green and tender. Drain water.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">On a plate, arrange a portion of the greens, top with a portion of the beans and finish with a portion of the toppings of your choice.</span></li>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">What is your Soul Food???</span></div>
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<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Be well,</div>
<div style="color: black; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: medium; line-height: normal;">
<div style="color: #666666; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="color: #666666; font-size: 13px; line-height: 18px;">
Janelle</div>
<div style="color: #666666; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="color: #666666; font-size: 13px; line-height: 18px;">
Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-15494675233433744872014-01-03T06:23:00.000-08:002014-04-23T18:32:38.787-07:00<h1 style="background-color: white; color: #96447e; font-family: 'Trebuchet MS'; font-size: 18px; font-weight: normal; line-height: 18px; margin: 0px 0px 10px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="font-size: 12px;"><em>True life is lived when tiny changes occur. </em></span><br /><span style="color: black;"><span style="font-size: 12px;">-<strong> Leo Tolstoy</strong></span></span></span></h1>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="color: black;"><span style="font-size: 12px;"><strong><br /></strong></span></span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><img align="none" alt="" height="235" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEiayFWYHkE7arKgoSIPmGbibaiqV8-uMhO1JwiLle-fbbmAiRxQATd-Op8oYorX0ILhgkTW-Uk-Hpo5R_yd4d3wOh2RAFjBTQwOAjC7exO3OJE-402Ae6u5xED_C79HSmN6fx97kgyym0FW6AwwHAwMhRGmbaIDMIFaeqbgBT54HZBSF28_nrwjPTofLdr7Zjq1oQ=s0-d-e1-ft" style="border: 0px; display: inline; margin-left: auto; margin-right: auto; min-height: 235px; outline: none; width: 235px;" title="New Life New Hope" width="235" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New Life New Hope</td></tr>
</tbody></table>
<h1 style="background-color: white; color: #96447e; font-family: 'Trebuchet MS'; font-size: 18px; font-weight: normal; line-height: 18px; margin: 0px 0px 10px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><b>New Year, New You!</b></span></h1>
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">A lot of people begin the New Year by making resolutions. We've all been there. We take a vow to lose weight, exercise more, or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year's resolutions? </span></span><br />
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<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Here are some ways you can make your resolutions a reality this year. First, focus on<span style="font-size: 18px;"> <strong><a href="http://kripalu.org/blog/thrive/2013/12/31/trading-new-years-resolutions-for-news-years-intentions/?utm_source=Thrive&utm_medium=post&utm_campaign=123113Resolution" target="_blank">intentions</a></strong>:</span></span></div>
<ol style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<li style="margin-left: 15px; text-align: left;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Write down your intentions and keep them in a visible place</strong>, like taped to your bedroom mirror or the dashboard of your car.</span></li>
<li style="margin-left: 15px; text-align: left;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Get to the source of whatever is keeping you in a rut</strong>. Are you in a stressful relationship that causes you to overeat? Are you stressed at your job and feel too tired to exercise after work? If you don't tackle the root of the behavior, it will be much more difficult to accomplish your goal.</span></li>
<li style="margin-left: 15px; text-align: left;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Be clear about what your life will look like once you achieve your goal</strong>. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick to your plan.</span></li>
<li style="margin-left: 15px; text-align: left;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Share your intentions with friends and family</strong>. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.</span></li>
<li style="margin-left: 15px; text-align: left;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Reward yourself with every little accomplishment</strong>. If your intention is to lose weight and you lose 1 pound per week, pamper yourself with a massage. (do not reward yourself with food)</span></li>
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<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">Big changes do not require big leaps. Permanent change is more likely to happen <strong><em>gradually</em></strong> than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time. This is the premise of my<a href="http://www.perfectlynourished.com/health-coaching-1.html" target="_blank"> teachings</a>.<br /><br /><strong>HAPPY NEW YEAR!!!</strong></span><strong><span style="color: #666666; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; line-height: 18px;"></span></strong><br />
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<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Food </span><span style="background-color: white; color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Focus: Sea Vegetables</span><br />
<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">In traditional Chinese healing, sea vegetables correspond with the winter season and to the kidneys, adrenal glands, bladder, and reproductive organs. The balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, nails, and skin. Sea vegetables (or seaweed) provide a variety of minerals and vitamins, including calcium, iron, and iodine, and can help balance hormones and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings. </span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"></span><br />
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<span style="background-color: white; color: #993366; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Recipe of the Month: Mighty Miso Soup</span><br />
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<div style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Prep time: 5 - 10 minutes<br />Cook time: 10 - 15 minutes</span></div>
<div style="background-color: white; color: #505050; font-size: 14px; line-height: 21px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Yield: 4 - 5 servings</span><br />
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Ingredients</strong>:</span><br />
<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">4 - 5 cups spring water</span><br />
<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">1 - 2 inch strip wakame, rinsed and soaked 5 minutes in 1 cup of water until softened</span></div>
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">1 - 2 cups thinly sliced vegetables of your choice (I recommend onions, carrots, shiitake mushrooms, and kale)<br />2 - 3 teaspoons barley miso</span><br />
2 scallions, finely chopped<br />
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"> <strong>Directions</strong>:</span><br />
<ol>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Chop soaked wakame.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Discard soaking water or use on houseplants for a boost of minerals.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Place water and wakame in a soup pot and bring to a boil.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Add root vegetables first and simmer gently for 5 minutes or until tender.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Add leafy vegetables and simmer for 2 - 3 minutes.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Remove about 1/2 cup of liquid from pot and dissolve miso in it. Return it to the pot.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Reduce heat to very low; do not boil or simmer miso broth.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Allow soup to cook for 2 -3 minutes.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Garnish with scallions and serve.</span></li>
</ol>
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>TIP: </strong> For an added twist, try adding cooked brown rice or quinoa at the start of making the soup. </span></div>
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<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">What are some of your intentions for the New Year? If you need accountability, I'd be honored to offer you that support.</span></div>
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Be well,</div>
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-7781253312446563382013-12-17T04:27:00.002-08:002014-04-23T18:32:46.358-07:00Easy Healthy Twists to Holiday FavoritesWho says great tasting food can't be healthy? The holidays are a time when family and friends come together to celebrate each other and appreciate what life has given them. The focal point of the holidays are usually centered around food - unhealthy food - and people wind up feeling heavy and bloated. I'm here to tell you, Holiday food <b>CAN</b> be tasty <b>AND</b> be healthy!! Simply we need to replace bad, inflammation-promoting ingredients with good ones. It <u>can</u> be easier than it sounds. Naturally there are some traditional family recipes that you don't want to "mess with" for sentimental reasons and I totally get that. Perhaps start with the other "fillers" and take it from there.<br />
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<span style="font-size: large;">Ideas For Healthy Holiday Fare:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvxy4igvysSstvUA6A2FcUZjvpKJtJ51_Avmj7499eKM-l89iCt6kxiOuhNzHLHcsUVM4_9nqH70W1ktlzHL2BjgVj9D2pvNJhIn8FkvvyCnkxzcPalVjMXmqROWXrJ9lB6u1zgL10Fb5/s1600/DeviledEggssharp.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvxy4igvysSstvUA6A2FcUZjvpKJtJ51_Avmj7499eKM-l89iCt6kxiOuhNzHLHcsUVM4_9nqH70W1ktlzHL2BjgVj9D2pvNJhIn8FkvvyCnkxzcPalVjMXmqROWXrJ9lB6u1zgL10Fb5/s1600/DeviledEggssharp.jpg" height="150" width="200" /></a>
<li><b>Avocado-Deviled Eggs</b>: Eggs are good for the body and unlike popular belief, cholesterol doesn't raise cholesterol like conventional medicine states. Our body needs cholesterol to function properly. That said, a healthier twist on deviled eggs this year can be avocado-deviled eggs. I like to use avocado because it adds a creamy consistency to the yolks without unhealthy, hydrogenated mayonnaise. <a href="http://www.perfectlynourished.com/recipes.html?recipe_id=6057914" target="_blank"><b><span style="color: #741b47;">Here's the recipe</span></b></a> for a much cleaner version of the deviled eggs you are used to. </li>
</ul>
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<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zDimhKoTzdC7_yzLENyQoKFCEnuXHFDSx2r85CDv9VM1lO46wuALjQbbphE_AGBjjgtffyA-t92sEv_hxyaHtqFKRsOMDDDWOUTblgXlt75LOWIKx3mpJlzEJB7saGmDATrZhGXDtsQc/s1600/HolidayChocPepp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zDimhKoTzdC7_yzLENyQoKFCEnuXHFDSx2r85CDv9VM1lO46wuALjQbbphE_AGBjjgtffyA-t92sEv_hxyaHtqFKRsOMDDDWOUTblgXlt75LOWIKx3mpJlzEJB7saGmDATrZhGXDtsQc/s1600/HolidayChocPepp.jpg" height="150" width="200" /></a>
<li><b>Peppermint Chocolate Oat Muffins:</b> Yum. Nothing tastes more like the holidays, in my mind, than peppermint. This recipe utilizes food-grade essential oils. Add chocolate to that and it is heaven! </li>
</ul>
<a href="http://www.perfectlynourished.com/recipes.html?recipe_id=6057555" target="_blank"><span style="color: #741b47;"><b>Click here for full recipe.</b></span></a><br />
<ul>
</ul>
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<ul>
<li><b>Nitrate-Free Ham:</b> Processed meats are preserved with sodium nitrate, a known carcinogen. Sodium nitrate helps increase the shelf-life of meats. Beware of this and choose a nitrate-free ham (or meat of your choice) instead for your holiday fare. To learn more about nitrates, please read this article by the Heatlh Ranger. <a href="http://www.naturalnews.com/043180_holiday_foods_toxic_ingredients_avoid.html">http://www.naturalnews.com/043180_holiday_foods_toxic_ingredients_avoid.html</a></li>
</ul>
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<ul>
<li><b>Free Range Turkey: </b> Same reasons as number three, including you want to ensure that the turkey you eat for your holiday meal is free of antibiotics and hormones. <a href="http://www.applegate.com/" target="_blank">Applegate Farms</a> makes a good turkey as well as Whole Foods.</li>
</ul>
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<ul>
</ul>
<ul>
<li><b>Whole Berry Cranberry Sauce</b>: <b style="font-weight: bold;"> </b>Back in November I read a post by fellow Health Coach, Michelle Pfennighaus. So many folks buy CANNED jelly cranberry sauce for their holiday meals rather than enjoying the true burst of flavor only found in whole cranberries. The best part about this post, there's no added sugar to the recipe! You can check it out <a href="http://findyourbalancehealth.com/2013/11/1-thanksgiving-dish-worth-focusing-on/" target="_blank"><b><span style="color: #a64d79;">HERE</span></b></a>.</li>
</ul>
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<br /></div>
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Remember, above all else it is about<b> MODERATION</b>, not <b>DEPRIVATION</b>. Enjoy the holidays. Enjoy your food. Practice the art of <a href="http://kripalu.org/blog/thrive/2013/11/09/savor-the-season-mindful-eating-for-the-holidays/" target="_blank"><span style="color: #741b47;"><b>mindful eating</b></span></a>. Be aware of your surroundings and what you are consuming. Above all else, remember what the season is all about; it helps to put things in perspective.</div>
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What are some dishes you can swap with healthy ingredients this season?</div>
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Be well,</div>
<div>
<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Janelle</div>
<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
<br /></div>
<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
<span style="background-color: white;">Interested in learning more? Please visit my </span><a href="http://www.perfectlynourished.com/" style="background-color: white; color: #888888; text-decoration: none;" target="_blank">website</a><span style="background-color: white;">.</span></div>
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<span style="background-color: white;"><br /></span></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-69893255877888286632013-12-03T06:53:00.001-08:002014-04-23T18:32:51.289-07:00Love Yourself, Love Your Body<h1 class="h1" style="background-color: white; color: #96447e; font-family: 'Trebuchet MS'; font-size: 18px; font-weight: normal; line-height: 18px; margin: 0px 0px 10px;">
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="font-size: 12px;"><em>Don't compromise yourself. You are all that you've got. </em></span><br /><span style="color: black;"><span style="font-size: 12px;">-<strong> Janis Joplin</strong></span></span></span></h1>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><b>Beautiful Body Types</b></span></h1>
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. (Dove is doing a great job on trying to change that with their<a href="http://www.dove.us/social-mission/campaign-for-real-beauty.aspx" target="_blank"> 'Campaign for Real Beauty' </a>initiative). On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult. </span></span><br />
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<tr><td style="text-align: center;"><img align="none" height="289" src="https://gallery.mailchimp.com/bfc5df29286bf01a5d6046410/images/q_december_photo_2.jpg" style="border: 0px; display: inline; height: 289px; line-height: 14px; margin-left: auto; margin-right: auto; outline: none; width: 193px;" width="193" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Power of Exercise!</td></tr>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Think about all of the intelligence, creativity, and time you spend on improving, altering, and judging your appearance. Who would you be and what would you accomplish if your val</span><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">uable resources weren't used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.</span><em><span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;"></span></em></div>
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<em><span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence, and love. By focusing on the 1% you don't like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique, and delightful.</span></em><br />
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<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif; font-size: 14px;">What would your life be like if you were simply at peace with the body that you have? You may wish to make your body healthier and stronger, which is great, but could you do </span><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 14px;">that out of love and respect for your body rather than the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk, and to reconnect with your inner wisdom? Take a minute to imagine what that would be like. It would mean celebrating your body rather than punishing it. </span><strong style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 14px;">It would mean nourishing your body rather than depriving it.</strong><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 14px;"> It would mean a chance to watch your body flourish when treated with care and respect.</span></div>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><span style="color: #666666;"><span style="line-height: 18px;"></span></span></span></div>
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<strong style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Food </span><span style="color: #96447e; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Focus: Sweet Potatoes</span></strong><br />
<br style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;" />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Sweet potatoes seem to be on everyone's minds this season (at least they are on mine!) They go hand-in-hand with the holidays along with pumpkin and other sweet vegetables. Fortunately, eating these and other sweet vegetables needn't be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, beets, carrots, parsnips, squash, turnips, and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there is no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in Vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas, and reproductive organs and help remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don't have any sweet potatoes in your kitchen, go out and buy some (local and organic if possible) and make the recipe below:</span></span><span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"></span><br />
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<tr><td style="text-align: center;"><img align="none" height="183" src="https://gallery.mailchimp.com/bfc5df29286bf01a5d6046410/images/sweet_potato.jpg" style="border: 0px; display: inline; height: 183px; line-height: 14px; margin-left: auto; margin-right: auto; outline: none; width: 275px;" width="275" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sweet Potato - A Holiday Favorite</td></tr>
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<strong style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;"><span style="color: #993366; font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif; font-size: 18px; line-height: 18px;">Recipe of the Month: Sweet Potatoes with Lime and Cilantro</span></strong><br />
<span style="background-color: white; color: #505050; font-family: Arial; font-size: 14px; line-height: 21px;">This recipe is an eye-opener for those who find sweet potatoes too sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if yo can find them.</span><br />
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Prep time: 10 minutes<br />Cook time: 30-40 minutes</span></div>
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<span style="font-family: Arial;">Yield: 4 servings</span><br />
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<tr><td style="text-align: center;"><img align="none" height="275" src="https://gallery.mailchimp.com/bfc5df29286bf01a5d6046410/images/lime.jpg" style="border: 0px; display: inline; height: 275px; line-height: 14px; margin-left: auto; margin-right: auto; outline: none; width: 183px;" width="183" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Put the Lime in the Coconut! (sweet potato)</td></tr>
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<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Ingredients</strong>:</span><br />
<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">4 sweet potatoes</span><br />
<span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">1/2 bunch of chopped cilantro (1/4 bunch if you find them too strong)</span></div>
<span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">2-3 limes<br />butter, ghee, or olive oil<br />sea salt</span><br />
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<span style="font-family: Arial;"> </span><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;"><strong>Directions</strong>:</span><br />
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<li><span style="font-family: trebuchet ms, lucida grande, lucida sans unicode, lucida sans, tahoma, sans-serif;">Wash sweet potatoes and bake them whole, in their skins, at 375 for about 30-40 minutes or until fork tender.</span></li>
<li><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Wash and chop cilantro leaves.</span></li>
<li><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">When sweet potatoes are done, split open the skin and place on serving plate. Season with sea salt and dots of butter or ghee, or drizzle with olive oil. Squeeze fresh lime juice all over and sprinkle with cilantro leaves.</span></li>
<li><span style="font-family: 'trebuchet ms', 'lucida grande', 'lucida sans unicode', 'lucida sans', tahoma, sans-serif;">Serve over grains and greens.</span></li>
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Be well,</div>
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<div style="color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.<br />
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-43088774182164860172013-11-26T09:56:00.001-08:002013-11-26T10:30:18.741-08:003 Unique and Easy Gift Ideas Using Essential Oils<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRhVFSz6iv_6R6wMwc6x2iH9RYcHQnaY82oLwWG3HNUAQtuMoh168bYpj2oqDMWngMPzaA1rQDvU1pmDinvhR-YnCAfcU3LwdhyIG-lp208oxbsUkoggDyk-78hlw1qJq1M6wc6UDPz1R/s1600/winterscene.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRhVFSz6iv_6R6wMwc6x2iH9RYcHQnaY82oLwWG3HNUAQtuMoh168bYpj2oqDMWngMPzaA1rQDvU1pmDinvhR-YnCAfcU3LwdhyIG-lp208oxbsUkoggDyk-78hlw1qJq1M6wc6UDPz1R/s1600/winterscene.jpg" height="200" title="Holiday Scene" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Winter Scene</td></tr>
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<span style="color: #741b47; font-size: large;"><b>Why Essential Oils?</b></span><br />
<span style="color: #741b47; font-size: large;"><b><br /></b></span>
What is old is new again! Essential oils have been used throughout history - are even cited in the Bible (gifts of Frankincense and Myrhh) - as having powerful beneficial properties. Essential oils originally go back as far as ancient Greek and Egyptian cultures. A high quality essential oil has so many applications; it can be ingested for numerous health benefits, applied topically for therapeutic effects, diffused aromatically to improve both air quality and breathing, and some also can be used as a natural cleaner.<br />
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<span style="color: #741b47; font-size: large;"><b>What Exactly ARE Essential Oils??</b></span><br />
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Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, flowers and other parts of plants. They are beautifully and powerfully fragrant; can lift a mood, calm the senses, and elicit powerful responses. In addition to their fragrant appeal, essential oils contain medicinal and therapeutic properties. They are naturally anti-microbial and pass directly through the skin for immediate response to topical application. They are naturally safe and powerfully concentrated, but DO need to be used with care. The key to using essential oils is to make sure that they are 100% pure. My preferred brand of essential oil is <a href="http://www.mydoterra.com/perfectlynourished/" target="_blank">doTERRA</a> as <a href="http://www.mydoterra.com/perfectlynourished/" target="_blank">doTERRA</a> is free of any contaminants, such as pesticides and chemical residues. They contain no fillers, no dyes or perfumes, and is one of the safest and most beneficial oils available in the world today. WORD OF CAUTION: Never ingest an essential oil that is NOT 100% pure!<br />
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<b><span style="color: #741b47; font-size: large;">This Holiday Season, How About Giving the Gift of Health?</span></b><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCa1t5Jb4RR8xVAofAv7wVIbKmU_Tuikl2XXHccpLceHPvqpDjVLTIX0fDXoEoJuoVVhuKuu4feHC5jcJ9iHr7guUrU8Qg25uheDarc6WRSTL6nhfdIVTcG32bFb50Uqhd3anwRBxR9RR6/s1600/lavfields.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCa1t5Jb4RR8xVAofAv7wVIbKmU_Tuikl2XXHccpLceHPvqpDjVLTIX0fDXoEoJuoVVhuKuu4feHC5jcJ9iHr7guUrU8Qg25uheDarc6WRSTL6nhfdIVTcG32bFb50Uqhd3anwRBxR9RR6/s1600/lavfields.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lavender Fields</td></tr>
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<b><span style="color: #741b47; font-size: large;"></span></b><br />
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<span style="color: #741b47; font-size: large;"><b>3 UNIQUE AND <u>SIMPLE</u> IDEAS FOR THE LOVED ONES IN YOUR LIFE:</b></span><br />
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<b>1. For Your Best Girl Friend:</b><br />
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<span style="color: #741b47;">BUBBLE BATH, LOTION, AND LAVENDER ESSENTIAL OIL</span></div>
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Nothing says "calm" like a beautiful spa package, complete with the most versatile and relaxing essential oil. Apply a few drops to a bath and your senses will instantly become transformed. Can also be applied topically behind ears for a restful night's sleep. Add a few drops to a spray bottle and spray down bed linens and pillows for an extra relaxed state.<br />
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<b>2. For Your Colleague:</b><br />
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<span style="color: #741b47;">HOT COCOA (OR CACAO) WITH PEPPERMINT ESSENTIAL OIL<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifdJFIQBizYBeXqO0dqcFjKIqK9VTbdGyfpWY0xYy1rn5kZaVtpnTA-DLvKov_tqvLmo7lfw6aHjJQR-9hYJ6GVR6JB_tBi4yA4P1-3ILMvCdaR4kHAd-l2dzR4KSo8xfBuzYvwvayGIT/s1600/peppermint+hot+chocolate_fg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifdJFIQBizYBeXqO0dqcFjKIqK9VTbdGyfpWY0xYy1rn5kZaVtpnTA-DLvKov_tqvLmo7lfw6aHjJQR-9hYJ6GVR6JB_tBi4yA4P1-3ILMvCdaR4kHAd-l2dzR4KSo8xfBuzYvwvayGIT/s1600/peppermint+hot+chocolate_fg.jpg" height="200" width="198" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hot Chocolate with Fresh Peppermint</td></tr>
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<span style="color: #741b47;"><br /></span>
Alongside your favorite brand of hot cocoa mix, include a bottle of peppermint oil in a little gift basket. Add 1-2 drops of the peppermint for a refreshing cup of holiday cheer. Peppermint oil calms the digestive tract and eases tummy trouble; turn your hot cocoa treat into a health drink! (peppermint can also be added to other chocolate concoctions such as this vegan chocolate pudding found <span style="color: #741b47;"><a href="http://www.perfectlynourished.com/recipes.html?recipe_id=6053617" target="_blank">HERE</a></span>). As a bonus, peppermint oil can be applied to the forehead and back of neck to calm a headache (which we sometimes get with too much holiday cheer!).<br />
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<b>3. For The Baker:</b><br />
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<span style="color: #741b47;">A WHISKING SET WITH LEMON ESSENTIAL OIL</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgePqmzskpKaXa0HrOZgAWyP9ltu6cmpG7y8O5flROs5vLK2XrWd7BQX8ddoGVMf1HG6EL6hXnSOia554YXpizbK2JeyTnnZbPrSck6Vdsf6I6oZBpEBB5EsHpkSmMHnZ2LwKLNnP03ocgM/s1600/lemonmuffins.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgePqmzskpKaXa0HrOZgAWyP9ltu6cmpG7y8O5flROs5vLK2XrWd7BQX8ddoGVMf1HG6EL6hXnSOia554YXpizbK2JeyTnnZbPrSck6Vdsf6I6oZBpEBB5EsHpkSmMHnZ2LwKLNnP03ocgM/s1600/lemonmuffins.jpg" height="133" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Baking with Lemon Oil</td></tr>
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<span style="color: #741b47;"><br /></span>
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Lemon is one of the most versatile oils. Not only can it lift a mood, but it can freshen a kitchen, clean pots, <a href="http://perfectlynourished.blogspot.com/2013/11/7-surprising-health-benefits-of-lemons.html" target="_blank">improve your health</a>, and add zip to your baking dishes. Lemon also helps to alkalize your body and is especially beneficial to start the day with 2 drops of lemon essential oil in water. For baking, here is a great recipe to try with a few drops of lemon essential oil: <a href="http://www.mygutsy.com/gaps-lemon-bars/">http://www.mygutsy.com/gaps-lemon-bars/</a><br />
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To learn more about doTerra Essential Oils, click <a href="http://www.perfectlynourished.com/products.html" target="_blank">HERE</a>.<br />
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What do you have planned this holiday season?<br />
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Be well,</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-445697051099873762013-11-11T11:45:00.000-08:002013-11-11T11:56:55.880-08:007 Surprising Health Benefits of Lemons<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRDmmTv9aIA_hGjnb2_EDYEkFGhqRX9hVNpO46vkjHASyswyh9cWqkCVgpPwz_uIP5dCWQAyrnPmOTIIy31R78hhTenlMi_KJ9Nc6TUk_vAuHgYXrXN8CDaFEgrkiIOnQeiy1uutNMVat0/s1600/lemon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRDmmTv9aIA_hGjnb2_EDYEkFGhqRX9hVNpO46vkjHASyswyh9cWqkCVgpPwz_uIP5dCWQAyrnPmOTIIy31R78hhTenlMi_KJ9Nc6TUk_vAuHgYXrXN8CDaFEgrkiIOnQeiy1uutNMVat0/s1600/lemon.jpg" height="309" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Health Benefits of Lemons</td></tr>
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<span style="background-color: white; color: #222222; font-family: arial;">While you wouldn't grab a lemon and eat it whole as a snack, lemons are powerhouses for enhancing other foods, both in flavor, and in health benefits. Scientifically known as </span><i style="color: #222222; font-family: arial;"><b>Citrus limon</b>, </i><span style="background-color: white; color: #222222; font-family: arial;">this is the fruit most associated with happiness, sunshine, and hot summer days. It's commonly known that lemons are rich in Vitamin C, but there are other health benefits that are not so well-known.</span><span style="background-color: white; color: #222222; font-family: arial; font-size: x-small;"> </span><br />
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<span style="font-size: large;"><b><span style="color: #741b47;">1. Lemons May Help Prevent Cancer</span></b><span style="color: #222222;"> </span></span><span style="color: #222222;">- The human body is designed to be slightly alkaline at a pH of 7.4. (A pH of 7.0 is neutral). Most foods consumed by Americans are very acidic which upsets our ideal pH balance. Lemons are one of the most alkalizing foods we can consume. Although acidic outside of the body, once consumed the human body converts it to an alkalizing state. Cancer cannot survive in an alkaline environment. Eating more <a href="http://www.acidalkalinediet.com/Alkaline-Foods-Chart.htm" target="_blank"><b>alkaline foods</b></a> increases oxygen to our cells which starves off cancer. Drinking filtered water with lemon daily is a great way to ensure we are getting that extra boost of protection in a toxic world.</span></div>
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<b><span style="background-color: white; color: #741b47; font-size: large;">2. Reduces Inflammation</span><span style="color: #222222; font-size: x-small;"> </span><span style="color: #222222;">- </span></b><span style="color: #222222;">Fruits rich in Vitamin C help to reduce inflammation in two or more joints, as presented in the </span><i style="color: #222222;">Annals of the Rheumatic Diseases</i><b style="color: #222222; font-style: italic;">.</b><span style="color: #222222; font-style: italic;"> </span><span style="color: #222222;"><b>Low-level inflammation is the underlying cause of disease</b>. Adding lemon juice to your daily diet decreases the acidity in your body which is where disease states occur. It reduces uric acid in the joints, therefore can help reduce and prevent certain forms of arthritis among other illnesses.</span></div>
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<b><span style="font-size: large;"><span style="color: #741b47;">3. Helps Improve and Eliminate Varicose Veins</span> </span><span style="color: #222222;">- </span></b><span style="color: #222222;">Lemon oil has vessel-strengthening properties that help <u>reduce both varicose veins and spider veins</u>. This can be applied topically with a pure essential oil as well as ingested. For vessel-rejuvenating, the lemon oil can be applied to a warm bath.</span></div>
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<b><span style="color: #741b47; font-size: large;">4. Reduces Hypertension</span></b><span style="color: #222222; font-size: x-small;"> </span><span style="color: #222222;">- In addition to garlic and onions, lemons, being high in potassium, also add a powerful punch in reducing hypertension. Lemon juice acts as a <b>blood thinner</b> and prevents thinning of the capillaries, along with increasing levels of HDL (good cholesterol).</span></div>
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<b><span style="color: #741b47; font-size: large;">5. Can Fix Bad Breath</span><span style="color: #222222; font-size: x-small;"> </span><span style="color: #222222;">- </span></b><span style="color: #222222;">No one wants to be walking around with halitosis. Lemons can help freshen breath by ensuring that the salivation levels remain constant. This can be done by either <b>chewing on a lemon slice</b> after every meal or rinsing several times a day with lemon juice and warm water.</span></div>
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<b><span style="color: #741b47; font-size: large;">6. Can Stimulate Digestion</span><span style="color: #222222; font-size: x-small;"> </span><span style="color: #222222;">- </span></b><span style="color: #222222;">Typically used in <b><a href="http://nccam.nih.gov/health/ayurveda/introduction.htm" target="_blank">Ayurvedic medicine</a></b>, lemon juice has been used to stimulate digestion and clear toxins that were accumulated and stored in the digestive tract overnight. The flavonols in this citrus fruit is what stimulates this response, and can help improve the stomach's hydrochloric-acid strength, which assists in breaking down food more efficiently. Being an anti-bacterial, it helps your stomach and intestines fight off infections and assists with elimination. A bonus benefit is it helps to reduce symptoms of indigestion including gas and bloating.</span></div>
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<span style="font-size: large;"><b><span style="color: #741b47;">7. Can Help Break a Fever</span></b><span style="color: #222222;"> </span></span><span style="color: #222222;">- Lemons can help break a fever by increasing perspiration. It's anti-fungal, anti-bacterial, and anti-viral properties help move along the <b>natural course of the fever more quickly.</b></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Lemon Water</td></tr>
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The easiest way to ensure you are getting enough lemon is to start your day by <u><b>drinking a glass of lemon water</b></u>. A pure <b>essential oil</b> works just as well if not better as the oil is cold-pressed from the lemon rind itself (<a href="https://www.iact1.com/doterra/ShoppingCart/Shop.cfm?CurrPage=FrontPage&NextPage=CategoryDetail&CategoryID=78&pid=12241749470262313" target="_blank"><span style="font-size: large;">which actually has more vitamins and nutrients than the lemon juice</span>)</a>. Drinking a glass of lemon water daily is one of the most simple, effective, and sustainable changes you can make for a healthy lifestyle. Keeping a stocked pantry of lemons for your food is then just icing on the cake! </div>
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For more health benefits, check out this site: <a href="http://www.care2.com/greenliving/16-health-benefits-of-lemons.html">http://www.care2.com/greenliving/16-health-benefits-of-lemons.html</a><br />
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What is your favorite way to use lemons?<br />
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Be well,</div>
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-44431770685924072382013-10-28T18:16:00.000-07:002013-10-28T18:16:48.029-07:005 Practical Tips for a Healthy "Trick or Treat"!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH739jT-d6Tfa5vowymmie62dCfWxCq2wZOdSV5zTHJgV7r6M6mFyUS7jujoHOKDBN4GQFFwdCfuFayU5RqIGU7gBzg2WBjpVx-gNGwVP8RSoO10-sDLygQ2Nh1oKSch5k3HcGcryMPpU-/s1600/IMG_1824.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH739jT-d6Tfa5vowymmie62dCfWxCq2wZOdSV5zTHJgV7r6M6mFyUS7jujoHOKDBN4GQFFwdCfuFayU5RqIGU7gBzg2WBjpVx-gNGwVP8RSoO10-sDLygQ2Nh1oKSch5k3HcGcryMPpU-/s1600/IMG_1824.jpg" height="133" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jack-O-Lantern</td></tr>
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I have two girls, ages 4 and 6. I would love to say that they both prefer fruits and vegetables over candy but I'm here to tell you, that is <b>not the case! </b>In fact, in this overly-sugared American society and with exposure to so many treats, they have developed their own love of sweets. In our home we limit the types of desserts we buy; we opt for dark chocolate over milk and choose confections made with whole ingredients over processed. Therefore, in some respects, Halloween takes on an even bigger meaning for them. They are very much looking forward to all aspects of Halloween; the costumes, the hanging with friends, the going out at night, and, of course, the candy.<br />
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That said, I do have some practical tips that could help ensure our children don't overindulge this holiday. I've learned (so far) as a parent that the best thing we can do is teach good habits and behaviors. Ultimately, they make their own choices. As long as we teach and educate, we are doing what we can. That goes for Halloween candy, too!!<br />
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<b><span style="color: #741b47; font-size: large;">5 Ideas To Try This Halloween:</span></b><br />
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<li><b>Prepare and Fill Up on a Big, Nutritious Meal</b> - Prior to going out trick or treating, make sure you and your loved ones have a big, nutritious meal. Get all of those nutrients in their systems so they can have a little leeway for snacks coming later that evening! </li>
<li><b>Buy Non-GMO Candy:</b> Big food manufacturers like Mars and Hershey produce cheap candy made with GMO ingredients. There <b>ARE</b> other options out there. <a href="http://www.amazon.com/s/?ie=UTF8&keywords=annie%27s+gummies&tag=googhydr-20&index=aps&hvadid=40071071887&hvpos=1t4&hvexid=&hvnetw=s&hvrand=1584039648269056769&hvpone=&hvptwo=&hvqmt=b&hvdev=c&ref=pd_sl_jpr8u9vkc_b" target="_blank">Annie's</a> makes a delicious gummy snack made with real fruit, and Whole Foods offers organic lollipops made with fruit. It's still delicious from a child's point of view, and you can feel good about offering something more sustainable. Food Babe has a great article listing some delicious alternatives: <a href="http://foodbabe.com/2012/10/10/does-your-favorite-candy-have-gmos/">http://foodbabe.com/2012/10/10/does-your-favorite-candy-have-gmos/</a>.</li>
<li><b>Limit the Number of Candies Eaten:</b> As a rule of thumb I usually have a rule of two pieces of candy that night. They can go through their loot and decide which two they want to eat, like, NOW! Then the rest of the candy has an expiration date. A week after Halloween, the candy goes "bad". The key is not to let the candy linger. After a couple of days, my kids tend to forget about it anyway as the novelty has worn off.<div class="separator" style="clear: both; text-align: center;">
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<li><b>Give out Non-Food Items:</b> Although a little non-traditional, try offering toys and trinkets like tatoos and pencils and glow sticks. Still kid-friendly and fun!</li>
<li><b>Relax and Let Go:</b> Sometimes, it's okay to be "bad". There is nothing wrong with children seeing this is the exception rather than the rule. This is a special occasion and is to be treated as such. Heck, maybe a glass of wine is in order for us, too!! Relax, indulge, enjoy, and <u>move on</u>. </li>
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What are some of your tips for a healthy and happy Halloween?</div>
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Be well,</div>
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<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-8145278221735134932013-10-22T09:05:00.000-07:002013-10-22T09:05:07.508-07:00A Salad to Transcend Seasons<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XP2W8xq8bBm1Sa72kb_mVJFsvckPaU6B-xOB0dtm-XL_1FhmlDZMgeVK_nouptN6pi7ElTuXBaTHBw35sosTaDTs7RF86vkBMq9NjfheXHYk5KtteNcQ4UN6tB_FMszNt9IVEG_o6bzK/s1600/foliage.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Fall Foliage" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XP2W8xq8bBm1Sa72kb_mVJFsvckPaU6B-xOB0dtm-XL_1FhmlDZMgeVK_nouptN6pi7ElTuXBaTHBw35sosTaDTs7RF86vkBMq9NjfheXHYk5KtteNcQ4UN6tB_FMszNt9IVEG_o6bzK/s1600/foliage.jpg" height="212" title="Fall Foliage" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New England Foliage</td></tr>
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Today is late October and a<b><span style="font-size: large;"> <span style="color: #741b47;">gorgeous</span> </span></b>day in New England. The foliage is at its peak. The temperature is in the mid-50's. The air is crisp yet still warm. In my opinion, it is a perfect day.<br />
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Such a vibrant day is filling me with so much energy, and urges me to be creative with my food. I'm inspired to make my favorite salad that transcends all seasons, my <b><span style="color: #741b47;"><span style="font-size: large;">Apple Chicken Sausage Spinach Salad!</span> </span></b> It transcends all seasons as it uses<span style="color: #741b47;"> <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43" target="_blank"><span style="font-size: large;"><b>spinach</b></span></a></span>, which is not identifiable with Fall, but yet is one of the world's most healthiest vegetables, so in my opinion, should be used at any time during the year.<br />
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<span style="color: #741b47; font-size: large;">What Are The Health Benefits of Spinach?</span></h2>
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<li>Anti-Inflammatory and Anti-Cancer Properties</li>
<li>Antioxidant Properties</li>
<li>Rich in Vitamin K, Calcium, and Magnesium - Important for Bone Health</li>
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For more information on the health benefits of spinach, please refer to this article by Dr. John Douillard <b><span style="font-size: large;"><a href="http://lifespa.com/protein-moves-lymph/?inf_contact_key=12e73ae02961b57516a0978b72ce3b2ac335a354db7e8dbd43871f8229e1d1f8#.UmaXrXCmhKI" target="_blank">HERE</a>.</span></b></div>
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What does <b><span style="color: #741b47;">SCREAM</span></b> Fall is what goes in the salad. Home made chicken apple sausage complete with caramelized onions!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyMNprdABX7sRKwqNkgDECTRvbhLmMPKHrIAWCpYlkWcu7d_2SY_fPUmOwY1zUOQOvWnCNUI3AHi2eBQWHlsLO0l1mvzHPeGomYtK1D-h9lvY9gs3Nh0b-rvGo94fZPZDsl0nCwXERFzq/s1600/Apple+Sausage+Salad.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyMNprdABX7sRKwqNkgDECTRvbhLmMPKHrIAWCpYlkWcu7d_2SY_fPUmOwY1zUOQOvWnCNUI3AHi2eBQWHlsLO0l1mvzHPeGomYtK1D-h9lvY9gs3Nh0b-rvGo94fZPZDsl0nCwXERFzq/s1600/Apple+Sausage+Salad.JPG" height="320" width="243" /></a></div>
<b><span style="color: #741b47; font-size: large;">Chicken-Apple Sausage</span></b><br />
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Ingredients:<br />
- 1 pound organic ground chicken<br />
- 2 teaspoons avocado or coconut oil<br />
- 1 small onion, diced<br />
- 1 medium sweet apple (I use Gala, but Honeycrisp works) peeled and diced<br />
- 1 tablespoon finely chopped fresh sage<br />
- 1 teaspoon raw honey<br />
- Salt and pepper to taste<br />
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Directions:<br />
- Heat the oil in a pan over a medium flame.<br />
- Add onion and cook, stirring until the onions begin to soften (about 2 minutes)<br />
- Add apples and cook, stirring for 2 more minutes<br />
- Transfer to a large bowl and let cool<br />
- Clean pan<br />
- Add chicken, sage, and spices to the bowl with the apples and onions. Gently mix and fold to combine<br />
- Add in honey<br />
- Add more oil to the pan and heat over medium flame<br />
- Portion out mixture into either patties (makes 4) or small bites (makes about 12).<br />
- Cook until the patties or small bites are browned and thoroughly cooked through, approximately 3 minutes on each side<br />
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Now you're done! All that is left is to grab a large salad bowl, wash and rinse your organic spinach (I use baby), place the patty or bites of chicken-apple sausage on top, and fold gently. I like to add in extra apple chunks and onions for garnish.<br />
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Do you have a favorite Fall salad? I'd love to hear! Please feel free to leave a comment below.<br />
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Be well,</div>
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" target="_blank">website</a>.</div>
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<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-51253227244677597002013-10-14T19:32:00.000-07:002013-10-15T15:57:06.491-07:006 Steps for Breast Health<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXQznzbR8ans3uar6oDkrHsYpkhXxZiOgwuvH5WOyxYdOL6Biqutakv95dF-KBTL-4a-ZCNZ1NL73Xs2w9BwZWZ2nxJRddTjm8GNEMbhuW1Ku7IZ6gYDe1mdtUPk0D7X5AXE9A_0-FPPc/s1600/mushroomsrosemary.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXQznzbR8ans3uar6oDkrHsYpkhXxZiOgwuvH5WOyxYdOL6Biqutakv95dF-KBTL-4a-ZCNZ1NL73Xs2w9BwZWZ2nxJRddTjm8GNEMbhuW1Ku7IZ6gYDe1mdtUPk0D7X5AXE9A_0-FPPc/s1600/mushroomsrosemary.jpg" height="160" width="320" /></a></div>
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All of us have been affected by cancer in some form. Whether it is a loved one who battled and overcame, a friend who didn't, or an acquaintance who's just been diagnosed, the reality is, it's running rampant. The sad reality is, with all of the technological advances in our modern day, the numbers are still exceedingly high since President Richard Nixon first announced the "war on cancer" in 1971. <br />
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I am not a doctor nor am I an expert on cancer, but I do know that there is something <span style="font-size: large;"><i>very wrong</i></span> with our environment; an environment that is filled with pollution and toxins. We can experience toxic overload. Some things we can't control. Some things, we CAN. Let's focus on what we CAN do.<br />
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Regarding breast cancer, here's the thing. Early detection<span style="font-size: large;"> <u><b>is</b></u></span> important. We know that. It has saved countless lives. But......and here's the very important but.....early detection is still..... cancer! It's cancer that is detected early. What I want us to focus on is a <b><span style="font-size: large;">shift in mindset</span></b>. <span style="font-size: large;">PREVENTION is the only TRUE prevention!</span> Early detection practices are very important to protect ourselves on all sides, but I want to encourage everyone to start familiarizing themselves with natural protection practices too.<br />
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Let's do our very best to help ourselves with the things we CAN control. If more people knew about these points below, I truly believe that more people would start implementing these practices into their daily lives.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSfh4EnTtXfTl6Mf9OOxWvnqm7Fpd70oh5P20028jGl_97g39wKkoHmwJF3bxaQ3TTmfWOTX2VD6O7zyDssjW3gzqRwXgO0N16hwadwLS1xOWa_ctPuUsM5lwDONtE9rSnKOIfXnILB8di/s1600/bigmushrooms.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSfh4EnTtXfTl6Mf9OOxWvnqm7Fpd70oh5P20028jGl_97g39wKkoHmwJF3bxaQ3TTmfWOTX2VD6O7zyDssjW3gzqRwXgO0N16hwadwLS1xOWa_ctPuUsM5lwDONtE9rSnKOIfXnILB8di/s1600/bigmushrooms.jpg" height="166" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Natural breast cancer protection</td></tr>
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<li><b>REDUCE YOUR SUGAR INTAKE </b>- It's a scientific fact, cancer needs fructose to SURVIVE. Without it, the tumor(s) cannot continue to grow. For more information, please reference this article from <a href="http://articles.mercola.com/sites/articles/archive/2010/08/27/warning--fructose-feeds-cancer-cells.aspx" target="_blank">mercola</a>.</li>
<li><b>EAT YOUR MUSHROOMS!</b> - If more women only knew that they could help reduce their risk of breast cancer by simply incorporating mushrooms into their daily diet, don't you think they would? Mushrooms and green vegetables are the most potent anti-cancer foods. From Dr. Fuhrman's site, "Mushrooms block tumor growth and have anti-estrogenic activity - regular consumption of mushrooms - as little as one mushroom per day - has been shown to decrease breast cancer risk by up to 60-70%". <a href="http://www.drfuhrman.com/library/prevent_breast_cancer.aspx">http://www.drfuhrman.com/library/prevent_breast_cancer.aspx</a> </li>
<li><b>TAKE FOLATE NOT FOLIC ACID</b> - Ensure your whole food multi-vitamin contains folate. Do NOT take a synthetic multi that contains folic acid. A major risk in the excessive intake of folic acid is cancer. <a href="http://chriskresser.com/folate-vs-folic-acid">http://chriskresser.com/folate-vs-folic-acid</a></li>
<li><b>REGULAR LYMPHATIC BREAST MASSAGE</b> - I'm a big fan of these. The majority of our lymph nodes are found in our breasts. Toxins can build up in our lymphs. Regular <a href="http://www.livestrong.com/article/134213-the-benefits-breast-massage/" target="_blank">lymph massage</a> can help circulate those toxins out of the breasts and help improve circulation. The body will then naturally release the toxins.</li>
<li><b>CHANGE YOUR DEODORANT - </b>If your deodorant contains aluminum, parabens, or phthalates, dump it now. There are many natural deodorants on the market that do not contain these ingredients. Granted, they may not work as well, but isn't applying a couple of times a day worth it?? <a href="http://www.naturalnews.com/033364_deodorants_chemical_ingredients.html">http://www.naturalnews.com/033364_deodorants_chemical_ingredients.html</a></li>
<li><b>GO "WIRELESS"</b> - Although not conclusive, there is some thought that wearing underwire bras prevents lymph circulation. It is best to wear wireless, and nothing at all when you have no plans. Freedom, baby!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR0xJRb7yO7-IkrZSTtTcINP2s288KHVWu-UIizllSR0tK-M8VsjaFMkReXKttLQcsII3JFDF0bdQhPZIJ7fQj1pUUP1CAija50-GrF-lzZJLL2CXrwH0J951j7CRoUD8ACscPjeTafA7y/s1600/nobra.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR0xJRb7yO7-IkrZSTtTcINP2s288KHVWu-UIizllSR0tK-M8VsjaFMkReXKttLQcsII3JFDF0bdQhPZIJ7fQj1pUUP1CAija50-GrF-lzZJLL2CXrwH0J951j7CRoUD8ACscPjeTafA7y/s1600/nobra.jpg" height="200" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Going wireless</td></tr>
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There are many other things you can do to protect yourself from the enemy, such as no processed foods, lots of purified water, eating cruciferous vegetables and lots of leafy greens. The points I mention above I don't feel are widely known but should be for all women.</div>
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For more reading on the topic, please view:</div>
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<a href="http://butterbeliever.com/i-will-not-be-pinkwashed-why-i-do-not-support-susan-g-komen-for-the-cure/">http://butterbeliever.com/i-will-not-be-pinkwashed-why-i-do-not-support-susan-g-komen-for-the-cure/</a></div>
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Be well,</div>
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<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18px;">
Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" style="color: #888888; text-decoration: none;" target="_blank">website</a>.</div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com4tag:blogger.com,1999:blog-2248379802728843308.post-65591142920386513052013-10-08T14:41:00.000-07:002013-10-08T14:41:07.616-07:00What The Heck is Ghee?I grew up in a family that is half holistic, and half the <b>far</b> other extreme. Ghee is a common noun in part of my family's vocabulary, but I didn't really know much about it until just recently. Boy was I missing out!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisT8No9BPD5rOq20p848dpG3ljHzsvzk0eryvJGaYMEMguR9czm9HY3S1ahb-miKY2KpH7ohRdmfk_r0Q-b99zLGeQ0Td0kh5lcK7MS8DHnUXB9PEVkKNCABKQh1-JqeimqOYlYkTCWVz9/s1600/gheeoil.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisT8No9BPD5rOq20p848dpG3ljHzsvzk0eryvJGaYMEMguR9czm9HY3S1ahb-miKY2KpH7ohRdmfk_r0Q-b99zLGeQ0Td0kh5lcK7MS8DHnUXB9PEVkKNCABKQh1-JqeimqOYlYkTCWVz9/s200/gheeoil.jpg" height="133" width="200" /></a></div>
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<span style="font-size: large;">What is Ghee?</span></div>
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Pronounced "gee" with a hard g, ghee is clarified butter used for cooking. Mainly used in Indian cooking, ghee is butter with the milk solids, proteins and water removed, thus making it <b>clarified</b>. What remains in ghee from regular butter is the clear oil. Ghee has been around for thousands of years and stems from <a href="http://timesofindia.speakingtree.in/topics/health/ayurveda" target="_blank">ayurveda</a>, the ancient Indian science of medicine. </div>
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<span style="font-size: large;">Why Should I Care?</span></h3>
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Ghee is a very stable cooking oil and can be heated to high temperatures without going rancid. Olive oil, which is extremely healthy and a great source of omega-3s, is actually an <span style="font-size: large;">UNSTABLE</span> cooking oil and when heated to medium-high heat, can break down and become carcinogenic. The absolute opposite of what well-intended healthy people are trying to achieve!! <b>Ghee</b> is a great alternative to cooking and provides amazing nourishment. Save the olive oil for salads and dips.</div>
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<span style="font-size: large;">What are Some Other Benefits of Ghee?</span></h3>
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<li>Supports digestion</li>
<li>Adds a healthy glow to the skin</li>
<li>Provides mental clarity</li>
<li>Can use even if intolerant to milk, as milk proteins are removed</li>
<li>Has a higher smoke point than butter</li>
<li>Rich in antioxidants and aids in the absorption of vitamins and minerals from other foods</li>
<li>Lacks hydrogenated oils</li>
<li>Strengthens the immune system</li>
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Organic, grass-fed ghee is the best quality, naturally.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Pr2J1Q9FPuw77HkiU3aERm7s5hL4HUl-dntELmGdEJB2MPzckqOy5iTUKUPL1clsxp-wVg8Q3uxInIUXBTuH7AwyCRS1rU7NsJrxXITe0Kftdl0fTjf0LD6zcBCoTm_TU7hqJ2uPVpi_/s1600/gheesolid.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Pr2J1Q9FPuw77HkiU3aERm7s5hL4HUl-dntELmGdEJB2MPzckqOy5iTUKUPL1clsxp-wVg8Q3uxInIUXBTuH7AwyCRS1rU7NsJrxXITe0Kftdl0fTjf0LD6zcBCoTm_TU7hqJ2uPVpi_/s200/gheesolid.jpg" height="200" width="200" /></a></div>
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I am very lucky that my <a href="http://www.wdd-enterprises.com/ghee-clarified-butter/" target="_blank">uncle</a> prepares his own ghee and is generous enough to share. I use it for all of my roasting and high-heat cooking needs, including this ripe for Autumn<span style="font-size: large;"> <a href="http://www.perfectlynourished.com/recipes.html?recipe_id=6054739" target="_blank">butternut squash recipe.</a></span></div>
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As with other saturated fats, you should use sparingly and only what you need for cooking. </div>
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Have you tried ghee? Leave a comment and let me know what you think!</div>
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Be well,</div>
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Janelle</div>
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Interested in learning more? Please visit my <a href="http://www.perfectlynourished.com/" target="_blank">website</a>.</div>
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<br />Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0tag:blogger.com,1999:blog-2248379802728843308.post-12234949665161382122013-09-24T14:26:00.000-07:002013-09-24T14:27:12.148-07:00The #1 Key to Happiness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhP1wHiSE8u0WP2aXVs1ykHIj_fZAApAdyW8exaJ2LyiukCFneXscRMDrGgPGUyZHt5lF6ICcSLtNZlQdRTP3OSDdHl7dri6Gz77uAjsIdMwyv1zVTfGySmqrVzUSAZWlVkQaJSWUdkmNS/s1600/CaitRose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhP1wHiSE8u0WP2aXVs1ykHIj_fZAApAdyW8exaJ2LyiukCFneXscRMDrGgPGUyZHt5lF6ICcSLtNZlQdRTP3OSDdHl7dri6Gz77uAjsIdMwyv1zVTfGySmqrVzUSAZWlVkQaJSWUdkmNS/s1600/CaitRose.jpg" height="200" width="152" /></a></div>
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Want to know a simple secret to happiness? It's the same whether you are young or old, rich or poor.<br />
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<span style="font-size: large;"><b>Gratitude. </b> </span><br />
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<b>Yes, it really is that simple.</b><br />
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I have found that it is very productive and beneficial to write down the things in your life that you are grateful for on a regular basis. It can be as simple as a beautiful flower you saw on a walk or as profound as the love you have for your family. Having gratitude can instantly put you in a new state of happiness and awareness of all of your blessings. When you practice this on a day that is particularly trying, it actually has the power to change the direction of your entire day!<br />
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<span style="font-size: large;"><b>Be Grateful.</b></span><br />
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There is nothing more powerful to change your perspective than to be grateful. Life is always presenting challenges, ups and downs, and the like. We are constantly living with a challenge, getting past a challenge, or starting a new challenge. Our character and strength have continuous opportunities to grow. <br />
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Sometimes it is difficult to understand why we have these challenges. Some examples might be:<br />
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<li><i>Why does my friend have cancer?</i></li>
<li><i>Why do small children become sick and suffer?</i></li>
<li><i>Why is this customer being so difficult?</i></li>
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Regardless of the scope or size of the challenge, there is <u>always</u> one thing challenges have in common: the ability to <b>grow</b>. No matter how bad things are in our lives, there is <b><i>ALWAYS</i> </b>a reason to be grateful. By focusing on our purpose and on our blessings, we are able to put negativity in its place. When the negative becomes our sole focus, that is all we will find. That is all we attract. We will become self-involved and swallowed up by our problems. </div>
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By focusing on what is <u>good</u> and what is <u>right </u>in our lives, the bad things recede and become smaller, and we are able to experience an opportunity for growth. </div>
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<span style="font-size: large;"><b>A Prayer of Gratitude:</b></span></div>
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Be Thankful.</div>
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Be Thankful that you don't already have everything you desire,</div>
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If you did, what would there be to look forward to?</div>
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Be thankful when you don't know something</div>
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For it gives you the opportunity to learn.</div>
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Be thankful for the difficult time.</div>
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During those times you grow.</div>
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Be thankful for your limitations</div>
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Because they give you opportunities for improvement.</div>
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Be thankful for each new challenge</div>
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Because it will build your strength and your character.</div>
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Be thankful for your mistakes</div>
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They will teach you valuable lessons.</div>
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Be thankful for when you're tired and weary</div>
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Because it means you've made a difference.</div>
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It is easy to be thankful for all of the good things.</div>
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A life of rich fulfillment comes to those who are </div>
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Also thankful for the setbacks.</div>
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GRATITUDE can turn a negative into a positive.</div>
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Find a way to be thankful for your troubles</div>
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And they can become your blessings.</div>
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- Author Unknown</div>
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How has <b>gratitude</b> shifted a negative or bad day for you?</div>
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<span style="font-family: inherit;">Be well,</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Janelle</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Interested in learning more? Please visit my <b><a href="http://www.perfectlynourished.com/" style="color: #a17c82; text-decoration: none;">website</a>.</b></span></div>
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Anonymoushttp://www.blogger.com/profile/15002070902248391490noreply@blogger.com0