Lentil Spaghetti Squash Delight

March 17, 2013 by Leave a Comment

1 large or 2 small onions

3-4 stocks of celery

4 T olive oil

Then add these and bring to boil then simmer for 30 minutes:

4-5 garlic cloves or 1 tsp garlic salt

1-2 tsp of each: oregano and basil

1 can(28oz) of diced tomatoes

1 jar spaghetti sauce or marinara sauce

1 bag of green or red lentils

salt or Braggs Liquid Aminos for flavor if desired

Options:

I added 1 bag of frozen peas and 1/2 bag of frozen spinach.

Cut spaghetti squash in half and place in oven for 45minutes at 350 degrees. Then use fork to pull out the stringy center of squash. Serve sauce over spaghetti squash and if you are like me, add some feta cheese for extra flavor.

Filed Under: Dinners, Healthy Eating, vegetable dish Tagged With: , , , , , ,

Chewy Raisen Cookies

March 14, 2013 by Leave a Comment

raisen cookies

Chewy Raisin Cookies

1 jar of Almond Butter(crunchy or smooth) and 1 cup Almond Meal
1 cup Agave
1 tsp Baking Soda
1 cup of Raisins
1/2 tsp Fine Ground Sea Salt

Bake at 350 for 10-12 minutes or until crisp

Here is a healthy alternative for some delicious cookies that I came up with when one Sunday afternoon. They are gluten and sugar free!

Filed Under: Healthy Dessert Alternatives, Healthy Eating, Recipes, Uncategorized Tagged With: , , , , ,

Creating a Strong Immune System

January 10, 2013 by Leave a Comment

Here are strategies to keep your system balanced through the Cold/Flu Season(or all year long!):
• Handling Stress: Unmanaged Stress=Disease. Eating healthy, regular exercise, belly breathing, relaxation techniques all help assist in the reduction of stress and help build a strong immune system.
• Importance of Vitamin D Levels: 15-20 minutes of 12 noon exposure is the most effective at keeping optimal levels.
• Exercise: Our Bodies are Meant to Move: . When you exercise, circulation and blood flow increase throughout your body thus delivering rich oxygen and nutrients to the cells. The expanding and contracting of your lungs during exercise as well as the movement of the body allow for better circulation of the lymphatic system.
• Foods to Avoid: Dairy, Sugar and Processed Foods. Dairy is very mucous forming and lowers immunity. Sugar impairs the function of your immune system almost immediately.
• Support a Strong Colony of Friendly Bacteria: Avoiding sugars, processed foods and most grains while adding in plenty of healthy fats, veggies, fruits and proteins.
• Sleep: You have a sleep bank and if you don’t do enough deposits and too many withdrawals, your immune system will pay the price thus weakening it.
• Build Your Home Apothecary: Create to help strengthen the immune system throughout the year for various conditions.
Recommendations for your Home Apothecaries regarding Flu and Colds:

PREVENTION OPTIONS
* Flu Tone, 1 dropper 1x day
* Core Olive Leaf, 2 droppers 1-2x day
* Digesta Guard, 1-2 caps day
* Potent C, half to one tsp 1-2x day, bowel tolerance
* Lymphopath and/or Drainage Tone, 1 dropper 1-2x day
* Vitamin D3, (dosage depends on your specific levels) 2,000-10,000units

ACUTE CARE Appointments are available starting at $30 for assessing underlying causes such as viral or bacterial.

OPTIONS AT ONSET OF SYMPTOMS:
* Perform C Flush immediately at onset whenever possible
* Flu Tone, 2 droppers 2x day
* Digesta Guard, 1-2 caps, 1-3x day
* Olive Leaf, 2 droppers up to every hour
* Xeno Force, 2 caps 2x day
* Temple Guardian and/or Core Myrrh (lung), 2 droppers hourly
* Throat Spray, 4 sprays hourly as needed
* Lymphopath / Drainage Tone, 2 droppers 2x day
* Sinus Tone, hourly as needed
* Vitamin D3, (dosage depends on your specific levels) 2,000-10,000 units
* Bacteria or Viru Chord, 2 droppers 2-3x day (after Acute Care Assessment)

We need to be cautioned by the lessons of history. In 1976, an emerging swine flu virus appeared to be responsible for the death of a military recruit. Gerald Ford ordered a nationwide vaccination program, which led to a number of cases of ascending paralysis (Guillain-Barre Syndrome), including some deaths.

Do not fall prey to the fear that has brought many people to greater sickness and disease.

 

Filed Under: chronic illness, Diabetes, Foods and Drinks to avoid, Healthy Eating, Nutritional Education Tagged With: , , , , , ,

Eyeballing Serving Sizes

December 11, 2012 by Leave a Comment

Eyeballing Serving Sizes

Amount                                                                Is the Size of……

1 cup                                                                        A closed fist

1/2 cup                                                                    An ice cream scooper

2 tablespoons                                                                A ping pong ball

1 teaspoon                                                             The top of your thumb from tip  to joint

Meat, 3 ounces                                                       A deck of cards

Cheese, 1 ounce                                                    Four stacked dice

1/2 bagel                                                                 A hockey puck

1 medium sized fruit                                                 A tennis ball

Filed Under: Healthy Eating, Nutritional Education, Uncategorized Tagged With: , , ,

Roasted Brussels Sprouts with Pomegranate and Hazelnuts

December 7, 2012 by Leave a Comment

Roasted Brussels Sprouts with Pomegranate and Hazelnuts

Ingredients

1 1/4 pounds Brussels sprouts, trimmed and halved

2 tbsp extra virgin olive oil

Celtic Sea Salt

3 tbsp pomegranate molasses

Seeds from 1 pomegranate

1/2 cup coarsely chopped toasted hazelnuts

1 tbsp finely grated orange zest

Directions

Preheat the oven to 375

Put the Brussels sprouts in a roasting pan; toss with the extra virgin olive oil and season with Celtic Sea Salt.  Roast in the oven until light golden and a fork  inserted into the centers goes in without any resistance, about 45 minutes.

Place sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and orange zests.

Filed Under: Healthy Eating, Recipes, Uncategorized, vegetable dish Tagged With: , , , ,

Grilled Eggplant and Red Pepper

December 7, 2012 by Leave a Comment

Grilled Eggplant and Red Pepper

Ingredients

8 slices eggplant, 1/2 inch thick

2 red bell peppers

3 tbsp of extra virgin olive oil

1 tbsp of red wine vinegar

1 tbsp fresh oregano, chopped

1/2 cup crumbled feta cheese

Celtic Sea Salt

Instructions

Preheat grill. Coat peppers and eggplant slices with extra virgin olive oil.  Grill and arrange on a platter.

Top vegetables with 3 tablespoons extra virgin olive oil, an red wine vinegar.  Add oregano and feta, season to taste with Celtic Sea Salt

Filed Under: Healthy Eating, Recipes, Salad, Uncategorized Tagged With: , , , , , ,

Raw Vegetable Salad

December 7, 2012 by Leave a Comment

Raw Vegetable Salad

For Dressing

1/4 cup red wine vinegar or apple cider vinegar

1 clove of garlic pressed

1 teaspoon Dijon mustard

1 tbsp of honey

a pinch of Celtic Sea Salt

1/2 cup of extra virgin olive oil

2 tablespoons of finely chopped red bell pepper, green pepper

For Salad

Yellow Squash and zucchini, thinly sliced

Sugar snap peas

Edamame and or field peas

Red bell pepper, thinly sliced

Fresh salad greens

Toss the vegetables without the greens in dressing and marinate for 15 minutes. Add Vegetables to the salad greens and enjoy!

Filed Under: Dips and Spreads, Healthy Eating, Recipes, Salad, Uncategorized Tagged With: , , , , , , , , ,

Essential Oils

December 1, 2012 by Leave a Comment

Essential Oils

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The Nutrition and Wellness Center

Essential Oils are natural aromatic compounds found in the seeds, bark, stems, roots, flowers and other parts of plants.  They can be both beautifully and powerfully fragrant.

If you have enjoyed the gift of flowers, a walk by a field of lavender, or the smell of fresh cut mint, you have experienced the aromatic qualities of essential oils.

Essential oils are non water-based phytochemicals made up of volatile organic compounds.  Although they are fat soluble, they do not include fatty lipids or acids found in vegetable and animal oils.  Essential oils are very clean, almost crisp, to the touch and are immediately absorbed by the skin.  Pure essential oils are translucent and range in color from crystal clear to deep blue.

In addition to their benefits to plants and being beautifully fragrant to people, essential oils have been used throughout history in many cultures for medicinal and therapeutic benefits.

Essential Oils are administered by one of three methods: diffused aromatically, applied topically and taken internally as dietary supplements.

*Aromatically  applied oils  can be stimulating, calming, and  soothing. Beyond emotional benefits, diffusing essential oils can purify air of unwanted odors and some airborne pathogens.

*Topically  applied oils can have immediate, localized benefit to the target area of application.  The chemical structure allows them to be absorbed into the bloodstream via the skin for internal benefit throughout the body.

*Internally applied oils can aid in dietary supplements supporting healthy conditions. Some essential oils have powerful antioxidant properties while others support healthy inflammatory response in cells. Many essential oils are generally regarded as being safe for dietary use, but some oils should not be taken internally.

doTerra (CPTG) Certified Pure Therapeutic Grade essential oils represent the safest, purest, and most beneficial essential oils available today.  They are gently and skillfully distilled from plants that have been patiently harvested at the perfect moment by experienced growers from around the world for ideal extract composition and efficacy.

For more information contact us at  info@thenutritionandwellnesscenter.com or (757)221-7074

 

 

 

 

Filed Under: Body Mind and Spirit Wellness, Nutritional Education Tagged With:

Pumpkin Pie with Cashews

November 27, 2012 by Leave a Comment

This was a great treat for us at Thanksgiving! We hope that you like it as well as our families did!

Pumpkin Pie with Cashews

1 1/4 cups raw soaked cashews

1 cup maple syrup

1 can organic pumpkin puree (16 ounces)

2 tsp of pumpkin spice

or if not available use

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves

Directions

 Soak 1 cup of cashews in 2 1/2 cups of water in a large bowl over night in the fridge.( 8 hours )

 Use the Almond Crust Recipe on The Nutrition and Wellness Website

Partially bake 7-10 minutes and take out to cool.

Drain water from cashews. They should be very soft.

 Place cashews in  the Vitamix and blend at a high speed until a paste is created.

Add in order pumpkin, maple syrup and spices.

Blend on low increasing to high for 3-5 minutes until completely creamy.

Pour pie filling  into the pie crust

Bake  at 400 degrees for 15 minutes and reduce to 350 for 30-40 minutes.

The tooth picking should come out slightly wet.

Cool for 2 hours

Enjoy!

Filed Under: Healthy Dessert Alternatives, Healthy Eating, Recipes Tagged With: , , , , , ,

Apple Pie in a Brown Bag!

November 27, 2012 by Leave a Comment

I make this for any occasion and Kathryn and Sarah love it ! I hope that you enjoy it as much as we do!

Apple Pie in a Brown Bag!

Ingredients

7 Green Apples

1/2  tsp Nutmeg

1/2 tsp Cinnamon

1/4 tsp Cloves

1/2 Lemon

1/4 cup of honey

1/2 cup of Almond Meal

3 Tbsp Organic Butter

Almond Pie Crust from The Nutrition and Wellness Center Website

Glass Pie Dish

Paper Grocery Bag

Stapler

Directions:

Create Almond Crust and partially bake for 10 minutes.

Take out of the oven to cool.

Peel and core apples and place apple slices into a mixing bowl

Add nutmeg, cinnamon, cloves and lemon juice from the lemon mix well.

Place Apples in partially baked pie crust.

In a separate mixing bowl: cut butter into small pieces add honey and almond meal to create crumb like topping.

Place topping over the apples.

Place pie in the PAPER grocery bag.

Remove any handles that may be attached , fold opening to a closed position and staple shut on the sides.

Fold down the bottom of the bag and staple the ends to the sides.

Place the Apple Pie in the Bag on a cookie sheet and insert into oven.

Bake 350 for 45 minutes – 1 hour

Enjoy!

 

Filed Under: Healthy Dessert Alternatives, Healthy Eating, Recipes, Uncategorized Tagged With: , , , , , , , ,
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