Mahi Mahi with Lime Couscous

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Marinate the mahi-mahi Serve alongside or on top of couscous and a fresh salad

1-2 fillets for each person depending on the size – place in baker/casserole/pan

3 small limes, juiced (buy organic so you can wash them and simmer the couscous water with the peel)

2 Tablespoons olive oil

4 Tablespoons cilantro, chopped

1 teaspoon ground ginger or 1” fresh ginger squeezed through garlic press

Salt & Pepper

Mix all ingredients and pour over fish pieces – refrigerate for a few hours or you can cook it immediately for milder flavor and quicker preparation.

Cook at 325° for 20-30 minutes.

While fish is cooking, prepare your salad and couscous.

Lime Couscous

Add the washed peels from the freshly squeezed organic limes to a saucepan. Add the recommended amount of water per serving of couscous and a dash of salt and simmer for about 10 minutes, remove lime peels and add couscous and a little oil and continue to cook as recommended on package, usually about 10-15 minutes.

Wash your salad greens and spin dry.

Yogurt, Lime, Cilantro Dressing

2 Tablespoons plain yogurt

3 Tablespoons olive oil

1 Tablespoon chopped cilantro

2-3 Tablespoons lime juice

Dash salt & pepper

Water if needed to thin consistency-teaspoon at a time until desired thickness

Add all ingredients to a jar, cap it and shake it – let sit until just before serving and dress salad and toss before serving.

Take A Hike!

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Keep moving – never stop moving.

Take the long way around, zigzag, take the stairs, park the car far away from the door, take a long walk, a short run.

Take dance breaks, let everyone join in, take time to play, test your limits, let it go, spend time alone, walk in the woods, hear the birds, the leaves, the breeze.

Step outside first thing in the morning and breathe in fully, feel the sunshine warm your face, let it go.

Step outside late at night, breathe in fully, look up at the stars, let it go. Be in the moment daily.

Take a hike!

Breathing Space for Healthy Lungs

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Breathing Space for Healthy Lungs

Fall weeds and molds, winter dampness & closed indoor allergens, spring pollen and the pollution from daily living can wreak havoc on your lungs. The pollution doesn’t stop there; electronic gadgets such as computers, TV, tablets, e-cigarettes, space heaters affect the air quality. Then there are toxic cleaning supplies, pesticides in the air and on produce that we ingest through the mouth and through the nose. What can you do to ensure healthier lungs and easier breathing?

There are a few simple steps you can incorporate into your daily habits for healthier lung function, and there are bigger steps you can take if you’re up for making major changes – you choose but please, make some type of change for your better health. If you smoke, consider kicking that habit too-need help? I have a few tips on how to help eliminate cravings for that next butt – just ask!

Breathing space in your home begins with clean surroundings by removing dust, debris, and dirt from your walls, window hangings & bedding, furniture and floors on a regular basis. If you’re surrounded by electronics daily at work and home, it’s helpful to invest in air cleaners & Himalayan salt lamps – for more information on which one to buy, read here:  http://www.arb.ca.gov/research/indoor/cr-05-2005.pdf

Breathing space for your lungs begins with food. Some foods cause congestion and gunk in your lungs while other foods help to open up your airways by reducing inflammation. Some foods help oxygenate and purify the blood helping you breathe easy and feeling energized.  The following is a list of the foods you should be eating every day for healthy lungs.

  • Vitamin A foods: pumpkin, spinach, carrots, dark leafy greens, lettuce, fish, bell peppers, winter squashes & sweet potatoes
  • Vitamin C foods: citrus, watermelon, celery, parsley, kiwi, papaya, broccoli, berries, melons
  • Vitamin D foods: egg yolks, fortified milk & juice, fortified grains/cereal, cod liver oil, sunshine. If you take a D3 supplement it is good to take a magnesium supplement too so that the D3 will get absorbed.
  • Vitamin E foods: seeds, nuts, peanut butter, mango, broccoli, spinach, beet greens, red peppers, avocado, swordfish
  • Magnesium foods: tuna, halibut, beans, milk, yogurt, brown rice, prunes & other dried fruit, dark leafy greens, broccoli, avocado, bananas, dark chocolate (70% & higher)
  • WATER: Water helps hydrate your lungs and keep it free of mucous. Drink at least 6-8 10 ounce glasses per day.

As you can see, many of the same foods are in more than one category so eating healthy isn’t very difficult to do. You are what you eat so be wholesome, natural, fresh, light and energetically affected by what is around you and what is inside of you.

Mind, Body, Spirit Pause

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Which of these words or phrases apply to you?

Full mind, off-track, focus issues, multi-tasking, not finishing things, loss of interest, loss of motivation, easily distracted, feeling flighty, unsatisfied, going through the motions, auto-pilot, not remembering how you did something or got someplace…and there are probably a large number of other descriptions of feeling disconnected between your head and body.

When you feel this way, it’s necessary to take a mental break. Sometimes an hour is all you need to feel reconnected and with it but other times you may need a day, a weekend or a week. Vacations are given for a reason, so take your seriously. We all need to exhale from time-to-time. Taking a much-needed break is healthy for your body, your mind and your spirit. When you get yourself back in touch with feeling and being, remember to keep your peace by taking time out weekly; even daily to keep yourself grounded. Daily moments can release anxiety and toxins. Plan your week with a few minutes each day to reconnect with your body; know what your hands, legs, feet and the rest of you is doing…feel it. As often as you can, touch the earth with your feet and hands. Breathe the air, feel the sunshine, rain and breeze.

To get your daily dose, try this simple yoga pose called mountain pose. By doing this you allow your mind and body to become aware as one whole unit. Always remember to breathe consciously, inhaling, holding and exhaling…do it often throughout every day, it’s cleansing and releasing.

Here is a simple instruction on how to properly do “Mountain Pose” found at https://www.doyouyoga.com/mountain-pose/

Mountain Pose Step-By-Step

  1. Come to stand with your big toes touching and your heels slightly apart. Lift and spread your toes wide, releasing them down to the ground, and root down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of your heels.
  2. Engage your thighs to lift your kneecaps slightly (without hyper extending your knees). Gently draw your energy in toward the mid-line of your body.
  3. Lengthen your tailbone down toward the floor and find a neutral pelvis.
  4. Draw your low ribs in to your body and press your shoulder blades into your back, lifting your sternum. Move your shoulders away from your ears, and broaden your collarbones.
  5. Relax your arms by your sides, turn your palms to face forward to open up through your chest.
  6. Bring your chin parallel to the floor and soften your face and jaw. Get tall from the soles of your feet up and out through the crown of your head.
  7. Remain in the pose anywhere from 5 to 10 breaths.

Take time to breathe. Take time to just be. ❤

Support Your Thyroid Naturally

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Your thyroid’s function is to control how quickly the body uses energy, makes proteins, and controls how sensitive the body is to its other hormones.

Your thyroid might be challenged if you’ve been feeling tired, anxious or jittery/fidgety, depressed, in a brain fog, low sex drive, increased or decreased appetite, dry skin, low or excessive sweating, bowel issues, irregular cycles, brittle nails with ridges, pain or numbness in arms, legs, feet and hands, heart flutters, taste/smell is gone, feeling cold or hot, too sleepy/can’t sleep, thinning hair, high blood pressure, high cholesterol, weight gain and/or trouble losing despite exercise and diet control; this is a long but general list and if you feel these symptoms are moderate to severe, your best option is to see your doctor.

Some causes of thyroid dysfunction are from chlorine, fluoride and bromine. Chlorine and fluoride is in much of our drinking water unless you drink well water. Bromine comes from flours used in breads, breakfast foods, cakes & pastries, batter for fried foods and the like – especially processed foods. Too much soy foods can also suppress the thyroid gland function.

Here are a few simple ways to keep your thyroid functioning on a healthy level by using foods and lifestyle improvements. Iodine is an important mineral for thyroid function and should be consumed through whole foods that are iodine rich as consuming too much iodine (through the use of supplements) can be dangerous.

Some simple ways to balance your thyroid function include:

  • Eating an alkaline based diet – Alkaline Foods Chart click and download/print for shopping list reference
  • Regular exercise
  • Increasing chlorophyll through leafy green vegetables and supplements
  • Eat pears and apples regularly
  • Zinc and selenium rich foods, Brazil nuts have both, and/or through supplements
  • Coconut oil – 1 teaspoon daily – use organic, cold-pressed
  • Fish, (except bottom feeders such as shellfish, crabs, lobster, shrimp & krill)

Foods to eliminate include:

  • Fluoride & chlorine
  • All processed foods – artificial coloring and flavorings, preservatives, white flour, white sugar, hydrogenated oils, HFCS (high fructose corn syrup), and canola oil

These are some basic steps you can take to help your thyroid function at its best. Again, if you feel symptoms are bad enough, see your doctor to get your thyroid tested.

Sweet Potato & Lentil Stew (simple & quick)

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Collage 2018-03-22 11_07_32Here’s a light, healthy, satisfying and filling stew that will help you feel more grounded. Lentils help cleanse and purify your blood, sweet potatoes add fiber, potassium and helps kick cravings for sweets. Recipe makes about 6-8 servings.

*Add spinach or kale about 5 minutes before serving to add extra healthy goodness.

  • 3 Tbs. Olive oil
  • 4 medium sweet potatoes cut into 1” cubes
  • 1 large onion, chopped
  • 2 cloves garlic, chopped or pressed
  • 2 carrots, chopped or thinly sliced
  • 1-2 leeks cleaned and sliced
  • 1 cup green/brown lentils
  • 6 cups vegetable broth
  • 1 Tbsp. Bell’s seasoning or a combination of ground sage, thyme, rosemary, oregano and ginger
  • salt & pepper to taste

Heat oil in large saucepan, saute
the sweet potatoes, add leeks, onion, carrots and garlic stir to coat – add lentils, broth and spices – simmer 20-25 minutes. Enjoy!

Chewing: Do you truly taste what you eat?

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You’ve probably heard it before, chewing is important. Do you know why you should chew your food well? There are several reasons so let’s get right to it.

1 – Chewing is your first step in proper digestion.

2 – Proper digestion breaks down your food so that your body can absorb as many nutrients as possible.

3 – Tasting your food and giving your brain time to realize that you’re feeding your body which in turn controls overeating.

4 – Chewing your food well gives you much needed moments in your day to s l o w down.

5 – Eating slowly and chewing helps your mind reset itself, it creates awareness and a conscious effort to control how much you eat and eventually what you eat when you make chewing a habit.

Next time you sit down to a meal, pause before you begin, breathe in fully and exhale, set your pace to “slow and easy”, take your first bite and really taste your food. Allow your mind to appreciate that you are eating and what you’re eating. Allow yourself time to enjoy nourishment. Allow yourself to slow down, take your necessary breakfast, lunch, dinner and snack break. Your mind, body and spirit will thank you!

Pantry & Refrigerator Clean-Out

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20180319_182341Spring is right around the corner and it’s a perfect time to renew and re-energize all parts of our lives. The first thing I urge you to do is to clean out your refrigerator, cabinets and pantry. Don’t just toss things out to start over – not just yet. The following steps will help you eliminate junk foods and outdated foods, save money, plan a week or two of simple meals using up what you have and clear space for fresher, healthier items.

Grab a trash bag, (and a recycle bin if you love recycling) a pen & paper and a bucket of sudsy water and a cloth.

Step 1 – Go through one shelf/cabinet at a time. Check dates and toss expired items. (if boxed, remove from box and recycle box, toss contents). Wipe shelves down with your wet cloth – wiping out shelves is part of the purge the bad stuff activity.

Step 2 – Write down what items you have left, try to keep them categorized for quick reference.

Step 1 & 2B – Repeat the steps for your refrigerator.

Step 3 – Decide on the coming week’s meals using what you have on hand. Search through recipe books and the internet to find recipes using the ingredients you have. Plan on a few crock-pot meals to make meal-time quick and easy during your busiest days.

Step 4 – Commit to making the chosen meals – commit to eating clean and – commit to being frugal by using up what you have on hand before shopping for more.

When you have used up all of or at least most of your stock and it’s time to shop again, buy the foods that will help you stay on track with a healthy diet and don’t buy in bulk. By buying only what you know you’ll use up, you will save money and time in the future.

Eating healthy doesn’t have to be confusing or time consuming. Getting back to basics and stocking up on only what you will use keeps your closet, your trash barrel and your mind uncluttered and it keeps your wallet fuller!

Maintaining Healthy Blood Pressure

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Whether you want to lower your blood pressure or maintain a good blood pressure, a few simple changes can help.

What causes your blood pressure to be too high? Being overweight, smoking, alcohol, stress, salt, caffeine, sleep apnea & other sleeping disorders such as insomnia, thyroid disorders, inactivity & family history.

You can lower your blood pressure by trimming down just 5-10% of your body weight.

Salt stiffens your arteries which limits how much they can expand and contract which in turn affects the flow of blood through them. Blood carries oxygen throughout the body.

What you eat and don’t eat matters

  • Eat less saturated fats, (i.e. meats, butter, cheese, palm oil & ghee) and more of the healthy fats such as nut oils, raw, extra virgin olive oil, fish and fish oils. These oils help keep the arteries softer and pliable. If you don’t typically eat a lot of fish, use a daily fish oil supplement; learn how to choose the right fish oil supplements here.
  • Soy beans, soy nuts and tofu are rich in phytochemicals that are thought to protect the blood vessels from damage.
  • Black tea increases nitric oxide which helps the arteries to relax.
  • Fruit and vegetables contain potassium which helps balance excess salt in the body.
  • Citrus improves blood flow to the heart.
  • Regular physical activity strengthens your heart; a stronger heart can pump more blood with less effort. Just 30 minutes of exercise per day can strengthen your heart and by choosing more rigorous exercises you increase your chances of having a healthy heart & blood pressure.

Sum it up:

  1. Limit alcohol, caffeine & salt
  2. Quit smoking
  3. Increase fruits & vegetables, healthy oils, soy & black tea, citrus and exercise.
  4. Get help with sleep disorders

A healthy diet equals a healthy heart and more chance of a healthy, happy and long life.

 

 

 

 

 

Beta-Blockers and the Migraine Connection

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1518028735562_fx.jpgA while ago I was talking with a relative about headaches; particularly migraines. I get them too often and she mentioned that she used to get them until she began taking beta-blockers for high blood pressure. This information caught my attention and my desire to find an organic supplementation of beta-blockers and the following is what I found.

Beta-blockers relax blood vessels in the body.

Migraine occurs when the arteries around the brain are inflamed.

If you suffer from frequent migraines or any other types of headache, consider trying the following remedies. If you’re on prescription beta-blockers, talk to your doctor before you change you diet even if the change is for the better.

 Natural Beta-Blockers

 Foods:

  • Olive, avocado and grapeseed oils,
  • 70% dark chocolate
  • Berries – blueberries, strawberries, raspberries, blackberries & Fruit: apples, bananas, pineapple, pomegranate, pomegranate juice, and citrus
  • Nuts/Seeds – walnuts, pecans, almonds & sunflower seeds
  • Fish – baked, sautéed or poached, not deep fried
  • Vegetables – broccoli, leafy greens,
  • Garlic
  • Oats

Herbal supplements/remedies:

  • CoQ10 – an antioxidant that helps convert food into energy; also may lower blood pressure
  • Hawthorn berry leaves and flower
  • Feverfew – increases circulation throughout the body & relieves muscle tension
  • Chamomile tea – calms and relaxes muscles and blood vessels

Other helpful habits include:

  • a proper amount of sleep on a regular basis
  • exercise and meditation & yoga for relaxation.

Try one or more of these remedies to see of they help you out so that next time you get a headache, maybe it won’t be as bad or last as long as they do now. Know your headache triggers and try to avoid them. By eating the foods on this list you will be improving your blood pressure, and stress & tension levels as well as cleansing your blood and liver.