Where’s the Beef?

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CAJUN STEAK WITH APRICOT ORANGE GLAZE

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PREP TIME
10 mins
COOK TIME
40 mins
TOTAL TIME
50 mins

Author: Jen@CarlsbadCravings.com
Serves: 6 servings
INGREDIENTS
1-2 tri-tip roast(s) (3 – 4 lbs.), also known as triangle steak or bottom sirloin cut*

Marinade
1/3 cup low sodium soy sauce
1/3 cup vegetable oil
2 tablespoons Worcestershire sauce
2 tablespoons orange juice
2 tablespoons brown sugar
2 tablespoons Cajun Spice Mix

Cajun Spice Mix
2 tablespoons garlic powder
1 tablespoon EACH paprika, smoked paprika, brown sugar, onion pwdr, chili pwdr
1/2 tablespoon dried oregano
1 teaspoon EACH dried basil, thyme, black pepper
2 teaspoons cayenne pepper
2 teaspoon salt

Apricot Orange Glaze
1/2 cup apricot preserves
1/3 cup orange juice
1 tablespoon soy sauce
1/2 tablespoon Dijon mustard
1/2 tablespoon brown sugar
1 teaspoon reserved Cajun Spices
INSTRUCTIONS
Spice Rub/Marinade: In a medium bowl, whisk together the Cajun Spice Mix. Add 3 tablespoons to a freezer size plastic bag along with all of the Marinade ingredients. Whisk together. Pierce steak all over with a fork and add to marinade. Massage marinade into steak and seal bag. Marinate 8-24 hours, turning bag occasionally. Store remaining Reserved Cajun Spice Rub in a sealed container/bag.
When ready to grill, remove 1 teaspoon Reserved Cajun Spice Rub and add it to a small saucepan for your Apricot Orange Glaze. Whisk all remaining Cajun Spice Rub with 3 tablespoons olive oil and rub all over steak while it comes to room temperature – 30-60 minutes. (There will seem like a lot of rub which is a good thing)
Grill: Grease and preheat grill to 400 degrees F. Sear roast for 3-5 minutes per side, cover, and turn heat down to 350 degrees F. Grill for 15 minutes, flip, cover, and cook an additional 10-20 minutes, depending on the size of your steak cut and how well done you want your steak. Watch closely that your temperature stays around 350 degrees F.
Check for doneness with a meat thermometer inserted right in the middle of the steak. Thermometer should read: 135 degrees F for medium rare, 145 degrees F for medium. The outside of the roast will get quite dark with a charred crust which is exactly what you want with this cut of steak.
Remove steak from grill, loosely tent with foil and let rest 10 minutes before slicing THINLY across the grain. Serve with Apricot Orange Glaze (recipe follows).
Apricot Orange Glaze: While the steak is grilling, whisk together all of the Apricot Orange Glaze ingredients in small sauce pan with reserved 1 teaspoon Cajun Spice Mix. Bring to a boil then reduce to a simmer until reduced and thickened.

Log on to: http://www.carlsbadcravings.com for more yummy recipes!

“we rise by lifting each other” GraceFace

©Carlsbad Cravings Original

7 Foods that Boost Your Mood

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Here are some of my favorite happiness-creating, mood-boosting foods:
By Dr. Axe
For recipes, please click on the link at the end of the message

1. Avocado

Avocado benefits are far-reaching, particularly in the brain department. In fact, you’ll find them on nearly every healthy-eating list I create — and with good reason. This superfood is loaded with benefits ranging from protecting your heart to helping with digestion, but it’s also a great pick for improving your mood. Avocados are natural hormone balancers, ensuring your brain is making the right chemicals needed for keep it feeling great. If I had to recommend just one food to eat to feel happier, this would be it, the mood-boosting avocado. It’s the No. 1 food to eat to feel happier.

Try it: Satisfy your sweet tooth and enjoy all of avocados’ benefits with my Chocolate Avocado Mousse recipe.

2. Grapes

Juicy grapes are the ultimate take-along snack, but these powerful little fruits are also handy when you want to feel better. When you look at grapes nutrition, you see they are packed with antioxidants, especially flavonoids, which have been found to affect mood. (3) While you can get some of the antioxidant benefits from red wine, which is made from grapes, alcohol is a known depressant. Keep your spirits up by eating the fruit in its natural state instead.

Try it. This hearty homemade Chicken Salad recipe includes a serving of grapes, but feel free to serve extra on the side.

3. Shiitake mushrooms

This meaty mushroom has more to offer than just taste. Upgrading your normal white mushrooms to this Asian variety brings a variety of nutrients to the table, including vitamin B6. While the entire B vitamin complex family is critical to ensuring our physical and psychological functions operate normally, B6, also known as pyridoxine, is particularly great for improving your mood and feeling good.

Because vitamin B6 impacts the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally. (4a) It’s also been proven to effectively treat mood disorders like depression. (4b) Plus, shiitake mushrooms are a delicious addition to meat-free meals thanks to their texture and ability to soak up sauces and taste. Mmm.

Try it: My Vegan Sushi mixes shiitake mushrooms, cauliflower rice and some tasty veggies for a vegan-friendly sushi that everyone will enjoy.

4. Raw nuts

It’s time to go nuts. That’s because these bite-sized foods are loaded with healthy benefits that will leave you smiling. Nuts are full of serotonin, a feel-good chemical that’s in short supply when you’re depressed. (5) Nuts are also full of antioxidants and healthy fats. I’m a fan of walnuts, Brazil nuts and cashews — just be sure to be mindful of how many you eat. While they are healthy, nuts are also high in fat and calories, so a handful or two is usually the right amount.

Try it. These Salty Lime Roasted Nuts combine sea salt with maple syrup for a sweet and salty snack you can eat on the go.

5. Salmon

Wild-caught salmon is one of the best foods for both your mood and brain health. This lean protein contains double your recommended value of vitamin B12. Getting enough of this vitamin is crucial to warding off depressing and staying mentally healthy. (6)

One study found that patients with the highest vitamin B12 levels were most successful in combatting depression. (7) Salmon also packs a punch of mood-stabilizing essential fatty acids. These bad boys keep your brain operating in tip-top shape by helping you producing the right chemicals so you can turn that frown upside down. (8)

Try it. This Salmon Stir Fry recipe comes together in minutes and pairs my favorite fish with a heap of fresh veggies.

6. Sesame seeds

Not just a topping, sesame seeds are powerful in their own right. This ancient crop has been keeping happy levels up for thousands of years. Its benefits stem from tyrosine. This amino acid boosts the brain’s dopamine levels, kicking the feel-good hormone into high gear, while balancing out the others. Pretty impressive for such a small seed!

Try it. Sprinkle sesame seeds on salad or in smoothies. You can also roast them and make this Tahini recipe, a delicious alternative to the usual hummus.

7. Strawberries

Last in this list of mood-boosting foods? Probably the most beloved of berries: the strawberry, which proves the berries are rich in an array of vitamins and nutrients like vitamins A and C and manganese. Because of this, strawberries serve as a strong line of defense against brain degeneration, while also boosting the happy chemicals your brain produces. And who can argue at how good they taste?

Try it. My Strawberry Rhubarb Chia Seed Pudding is dairy-free, full of berries and makes an excellent breakfast or dessert.

Mood-Boosting Foods: 7 Foods for Greater Happiness

Today I begin a new life

The Scroll Mark One

TODAY I BEGIN A NEW LIFE.
Author: Og Mandino

Today I shed my old skin which hath, too long, suffered the bruises of failure and the wounds of mediocrity.

Today I am born anew and my birthplace is a vineyard where there is fruit for all.

Today I will pluck grapes of wisdom from the tallest and fullest vines in the vineyard, for these were planted by the wisest of my profession who have come before me, generation upon generation.

Today I will savor the taste of grapes from these vines and verily I will swallow the seed of success buried in each and new life will sprout within me.

The career I have chosen is laden with opportunity, yet it is fraught with heartbreak and despair and the bodies of those who have failed, were they piled one atop another, would cast its shadow down upon all the pyramids of the earth.

Yet I will not fail, as the others, for in my hands I now hold the charts which will guide me through perilous waters to shores which only yesterday seemed but a dream.

Failure no longer will be my payment for struggle. Just as nature made no provision for my body to tolerate pain neither has it made any provision for my life to suffer failure. Failure, like pain, is alien to my life. In the past I accepted it as I accepted pain. Now I reject it and I am prepared for wisdom and principles which will guide me out of the shadows into the sunlight of wealth, position, and happiness far beyond my most extravagant dreams until even the golden apples in the Garden of Hesperides will seem no more than my just reward.

Time teaches all things to he who lives forever but I have not the luxury of eternity. Yet, within my allotted time I must practice the art of patience for nature acts never in haste. To create the olive, king of all trees, a hundred years is required. An onion plant is old in nine weeks. I have lived as an onion plant. It has not pleased me. Now I wouldst become the greatest of olive trees and, in truth, the greatest of salesmen.

And how will this be accomplished? For I have neither the knowledge nor the experience to achieve greatness and already I have stumbled in ignorance and fallen into pools of self-pity. The answer is simple. I will commence my journey unencumbered with either the weight of unnecessary knowledge or the handicap of meaningless experience. Nature already has supplied me with knowledge and instinct far greater than any beast in the forest and the value of experience is overrated, usually by old men who nod wisely and speak stupidly.

In truth, experience teaches thoroughly yet her course of instruction devours men’s years so the value of her lessons diminishes with the time necessary to acquire her special wisdom. The end finds it wasted on dead men. Furthermore, experience is comparable to fashion; an action that proved successful today will be unworkable and impractical tomorrow.

Only principles endure and these I now possess, for the laws that will lead me to greatness are contained in the words of these scrolls. What they will teach me is more to prevent failure than to gain success, for what is success other than a state of mind? Which two, among a thousand wise men, will define success in the same words; yet failure is always described but one way. Failure is man’s inability to reach his goals in life, whatever they may be.

In truth, the only difference between those who have failed and those who have succeeded lies in the difference of their habits. Good habits are the key to all success. Bad habits are the unlocked door to failure. Thus, the first law I will obey, which preceedeth all others is – I will form good habits and become their slaves.

As a child I was slave to my impulses; now I am slave to my habits, as are all grown men. I have surrendered my free will to the years of accumulated habits and the past deeds of my life have already marked out a path which threatens to imprison my future. My actions are ruled by appetite, passion, prejudice, greed, love, fear, environment, habit, and the worst of these tyrants is habit. Therefore, if I must be a slave to habit let me be a slave to good habits. My bad habits must be destroyed and new furrows prepared for good seed.

I will form good habits and become their slave.

And how will I accomplish this difficult feat? Through these scrolls, it will be done, for each scroll contains a principle which will drive a bad habit from my life and replace it with one which will bring me closer to success. For it is another of nature’s laws that only a habit can subdue another habit. So, in order for these written words to perform their chosen task, I must discipline myself with the first of my new habits which is as follows:

I will read each scroll for thirty days in this prescribed manner, before I proceed to the next scroll.

First, I will read the words in silence when I arise. Then, I will read the words in silence after I have partaken of my midday meal. Last, I will read the words again just before I retire at day’s end, and most important, on this occasion I will read the words aloud.

On the next day I will repeat this procedure, and I will continue in like manner for thirty days. Then, I will turn to the next scroll and repeat this procedure for another thirty days. I will continue in this manner until I have lived with each scroll for thirty days and my reading has become habit.

And what will be accomplished with this habit? Herein lies the hidden secret of all man’s accomplishments. As I repeat the words daily they will soon become a part of my active mind, but more important, they will also seep into my other mind, that mysterious source which never sleeps, which creates my dreams; and often makes me act in ways I do not comprehend.

As the words of these scrolls are consumed by my mysterious mind I will begin to awake, each morning, with a vitality I have never known before. My vigor will increase, my enthusiasm will rise, my desire to meet the world will overcome every fear I once knew at sunrise, and I will be happier than I ever believed it possible to be in this world of strife and sorrow.

Eventually I will find myself reacting to all situations which confront me as I was commanded in the scrolls to react, and soon these actions and reactions will become easy to perform, for any act with practice becomes easy.

Thus a new and good habit is born, for when an act becomes easy through constant repetition it becomes a pleasure to perform and if it is a pleasure to perform it is man’s nature to perform it often. When I perform it often it becomes a habit and I become its slave and since it is a good habit this is my will.

Today I begin a new life.

And I make a solemn oath to myself that nothing will retard my new life’s growth. I will lose not a day from these readings for that day cannot be retrieved nor can I substitute another for it. I must not, I will not, break this habit of daily reading from these scrolls and, in truth, the few moments spent each day on this new habit are but a small price to pay for the happiness and success that will be mine.

As I read and re-read the words in the scrolls to follow, never will I allow the brevity of each scroll nor the simplicity of its words to cause me to treat the scroll’s message lightly. Thousands of grapes are pressed to fill one jar with wine, and the grapeskin and pulp are tossed to the birds. So it is with these grapes of wisdom from the ages. Much has been filtered and tossed to the wind. Only the pure truth lies distilled in the words to come. I will drink as instructed and spill not a drop. And the seed of success I will swallow.

Today my old skin has become as dust. I will walk tall among men and they will know me not, for today I am a new man, with a new life.

Bath time – toxin release

My body is a temple ~ 1 Corinthians 6:19

Epsom salts pull salt and toxins out of the body while the skin absorbs magnesium and sulfates. Magnesium is critical for enzymes, for oxygenation, muscle and nerve function, improving blood flow and reducing inflammation. Sulfates are building blocks for tissues, including nerve tissue.

To benefit the most from an Epsom salts bath, use the proper amount and soak for the required amount of time.

If you weigh 100 pounds, use one cup of Epsom salts. Use an additional ½ cup for each additional 50 pounds. For example, 101-150 pounds = 1 ½ cups. 151-200 pounds = 2 cups. 201-250 pounds =2 ½ cups. And so on.

Stay in the water for a full 40 minutes. The first 20 minutes pulls out toxins. The second 20 minutes absorbs magnesium and sulfates.

Preparation – healthy choices

Since beginning my green smoothie journey a couple of months ago, I have found that being prepared is the key.  Over the weekend, taking the time to put together my 50% veggie and 50% fruit combinations in ziplock baggies is a must.  Since I usually have a smoothie for breakfast and one for lunch,  I try to assemble and freeze enough bags to get me through the week.  It’s also a great way to preserve the fresh produce.  Being prepared saves me time in the morning and it also saves me from falling off the wagon because I have that quick healthy meal readily available.

Honey Dip

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“My son, eat thou honey, for it is good”                                              King Solomon, Proverbs 24:13

Honey, one of the oldest sweeteners on earth.  It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus. Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients.

BEAUTIFUL SKIN: Its anti-bacterial qualities are particularly useful for the skin, and, when used with the other ingredients, can also be moisturizing and nourishing.

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder…wow!

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol. COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root. GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age.

REDUCE COUGH AND THROAT IRRITATION: Honey helps with cough, particularly buckwheat honey. When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

WEIGHT LOSS: Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

Different honeys have different flavonoids profiles, depending on the floral source of the nectar. If you want to get the goodness from your honey, make sure it is pure and raw.  Raw honey contains vitamins, minerals and enzymes not present in refined honey.

“My son, eat thou honey, for it is good” King Solomon, Proverbs 24:13

It’s A Green Thing

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“So, whether you eat or drink, or whatever you do, do all to the glory of God.”                                                                                   1 Corinthians 10:31

A couple of months ago when my Nutribullet arrived from Amazon, I dived head first into the juicing and smoothie craze.  It has had an amazing impact on my journey for healthy mind, body and spirit.  I have a lot more energy, my digestive system is happy, my skin is happy and the few pounds that I have lost are just an added bonus.  I usually try to have at least one green smoothie a day and my 2nd smoothie will still include kale and or spinach, but various berries that alter the color from green.  Pictured above are the ingredients that I mix with water and ice for my daily basic green smoothie. Listed below are just a few “green” recipes that I have tried to keep it exciting and from becoming monotonous.  For that extra boost, you can always add a touch of cinnamon, fresh or dry ginger, cashews, walnuts, almonds, flax seeds, etc.  The sky is the limit.  Enjoy! ~P

Pina Colada

Pina-Colada-Green-Smoothie

INGREDIENTS


2 cups spinach, fresh
1 cup coconut milk
1 cup water
2 tablespoons coconut flakes, unsweetened (optional)
3 cups pineapple, fresh

Tropical Mango-Rita Green Smoothie

TropMangoRita_Logo_560

Ingredients


2 cups fresh spinach
1 cup coconut water, unsweetened
1 orange, peeled
2 cups mango, frozen
1 cup pineapple, frozen
Juice of 1/2 lime, plus lime slices for garnish
Coarse salt for rim of glasses (optional)


This tropical smoothie is so yummy, it’s hard to believe it’s packed full of nutrients that does a body good.  This tropical fruit combo packs a big Vitamin C punch and the coconut water base will keeps you hydrated all day long. Oh, and coconut water is great for replenishing lost electrolytes.   // serves 2

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Peachy Green Smoothie

Ingredients

1 cup unsweetened almond milk
1/2 orange                                                                                                          1/2 cup frozen peaches
1/2 cup frozen pineapple
1/2 banana
2 cups spinach
1 tablespoon ground flaxseed (optional)

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TROPICAL SKIN CLEANSER GREEN SMOOTHIE


Antioxidants help to prevent and repair damage to body tissues, our skin included. Vitamin C is one of the greatest antioxidants we have available, and it’s abundant in pineapple. The addition of avocado brings with it other skin-specific nutrients such as vitamins E, A and zinc. In fact, you could probably use this smoothie on your face as a beauty treatment! // serves 1

INGREDIENTS


1 1/2 cups fresh spinach

1 cup coconut water, unsweetened

1 cup pineapple, frozen

1/4 avocado

DIRECTIONS


1. Blend spinach and coconut water until smooth.

2. Add remaining ingredients, and blend until smooth. Enjoy!

*Use a frozen fruit to make smoothie cold

10 Foods that does a body good

The 10 Healthiest Foods on the Planet
These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.

 

 

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Healthy Food #1: Lemons
Why They’re Healthy:

— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80 percent.

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Healthy Food #2: Broccoli
Why It’s Healthy:

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

— The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrients)

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Healthy Food #3: Dark Chocolate
Why It’s Healthy:

— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

— Cocoa powder is rich in flavonoids, antioxidants shown to reduce “bad” LDL cholesterol and increase “good” HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.

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Healthy Food #4: Potatoes
Why They’re Healthy:

— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.

— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

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Healthy Food #5: Salmon
Why It’s Healthy:

— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

 

walnut and leaves

Healthy Food #6: Walnuts
Why They’re Healthy:

— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

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Healthy Food #7: Avocados
Why They’re Healthy:

— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

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Healthy Food #8: Garlic
Why It’s Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

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Healthy Food #9: Spinach
Why It’s Healthy:

— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.

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Healthy Food #10: Beans
Why They’re Healthy:

— Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

— That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

Cheesy Veggie Bake

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Cheesy Veggie Bake

Ingredients

4 large zucchini squashes
Salt
4 large eggs
1 cup egg whites (about 8 large egg whites)
1/2 cup fat-free plain greek yogurt (certified gluten-free if necessary)
Black pepper
2 cups broccoli, chopped into bite sized pieces
2 cups kale, torn and lightly packed
1 1/2 cups reduced-fat shredded cheddar cheese, divided
Directions

Preheat your oven to 350°F and spray a 10-inch Cast Iron skillet with cooking spray. Set aside.

Using the 6mm blade on your spiralizer. Spiralize the zucchinis, so that they turn into long noodles.

Place the zucchini into a strainer set over a large bowl and sprinkle with salt. Let them sit for 20 minutes, stirring around every so often.

While the zucchini noodles sit, whisk together the eggs and egg whites in a large bowl. Add in the Greek yogurt and a pinch of pepper and additional salt. Whisk until smooth and creamy.

Once the zucchini has sat, squeeze out as much excess water as you can. Then, transfer the zucchini noodles onto a paper towel and dry off, again, as much as you can.

Stir the zucchini noodles, broccoli, kale and 1 cup of the cheddar cheese into the egg mixture and mix well.

Pour the mixture into the prepared skillet and spread out evenly. Sprinkle with remaining cheddar cheese.

Bake until the eggs feel set and begin to slightly pull away from the side of the skillet, about 40-45 minutes. Turn your oven to high broil and broil an additional 2-3 minutes or until the top turns golden brown.

Nutrition Information

Serves: 8 | Serving Size: 1/8 of dish

Per serving: Calories: 164; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 121mg; Sodium: 301mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 16g

Nutrition Bonus: Potassium: 678mg; Iron: 8%; Vitamin A: 48%; Vitamin C: 114%; Calcium: 40%

Article printed from Hello Healthy: http://blog.myfitnesspal.com

URL to article: http://blog.myfitnesspal.com/cheesy-veggie-bake/

Ready, Set, Sniff! (Scents With Healing Power)

Scents With Healing Power

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Essential oils have been an integral part of the daily lives of people for over ten thousand years. They have been used to heal the body, mind and spirit since before the time of record keeping as we know it.  I am always excited and eager to try anything natural that is healing and nurturing to my temple.

In the Bible’s Book of Genesis, Adam and Eve are located in a magnificent garden filled with the scents of healing flowers, trees and other plants. God, created everything we need to heal on an emotional, physical, mental and spiritual level, including wonderful aromatic plants and essential oils!  Familiar scents of biblical times were:

Aloeswood
Cassia
Cedarwood
Cinammon
Frankincense
Galbanum
Juniper
Myrrh
Onycha
Saffron

Ready, Set, Sniff!

A diffuser is the most effective way to unleash essential oils into the air, but if you don’t have one (they run from $25 to $200), you can drip oil into a bowl of steaming hot water. In either case, use one or two drops of one oil at a time. Stand a few feet away and take 10 deep breaths, then breathe normally. If you stick within the safe time limit and open a window when you’re done, you can practice aromatherapy every day. (At work or, say, in your car? Place one drop of one oil on a cotton ball, put it under your nose, and inhale normally for one to two minutes.)

Essential Oil: Sage
Best for: Blood-Pressure Reduction
In a July 2013 study, women who smelled clary sage experienced reduced blood pressure and breathing rates; they were also able to relax during a stressful medical exam.
Bonus perks: Helps amp up memory and attention

Essential Oil: Peppermint
Best for: Stress Relief
Research shows that breathing in eau de peppermint can decrease the body’s levels of cortisol, a stress hormone.
Bonus perks: Reduces both fatigue and (score!) chocolate cravings

Essential Oil: Orange
Best for: Decreasing Anxiety
A study found that people who sniffed it before a stressful test were able to stay calm under pressure, sans anxiety spikes, possibly because the scent can help slash stress hormones.
Bonus perk: Elevates mood

Essential Oil: Rosemary
Best for: Enhancing Brainpower
Breathing it in can improve speed and accuracy during demanding mental tasks, per a 2012 study. Other research found its scent left people feeling refreshed and mentally stimulated.
Bonus perks: Boosts energy; lowers fatigue

Essential Oil: Cinnamon
Best for: Improving Focus
It may stoke the area of the brain that governs alertness. For example, research found that drivers were more focused and less flustered after breathing in cinnamon-oil scents.
Bonus perks: Increases concentration; reduces frustration

Essential Oil: Lavender
Best for: Relaxation; Relieving PMS
The scent can trigger the body’s “rest and digest” response, promoting relaxation. A 2013 study found that it also eases pre-period symptoms such as mental confusion and depression.
Bonus perks: Decreases anxiety, insomnia, and migraine pain

 

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