Peach-Blueberry Trifle

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32 0z container Greek vanilla yogurt
1/4 cup honey or Agave nectar
1/2 teaspoon cinnamon
-Mix all with a whisk until light and creamy

1 loaf pound cake, sliced or 1-2 pkgs. Lady Fingers
Peach Schnapps- enough to sprinkle on cake for soaking
-Lay pound cake/lady fingers in cookie pan and pour Schnapps over and allow to soak

8-12 peaches-sliced thinly
1 cup blueberries
1-2 sprigs of mint for garnish, (chocolate, apple, lemon or any favorite variety)

-Layer pound cake/Lady fingers on bottom of bowl-top with peaches and sprinkle blueberries sparingly-spread yogurt mixture and repeat layers ending with yogurt. Sprinkle slivered almonds, any remaining cake/fingers and blueberries add a sliced peach and sprig of mint-I used apple mint. Chill.

Tip: to slice peaches, run a knife down to the pit around the whole peach, do the same thing across the center opposite way. Next, take small wedges with knife down to the pit and the chunks will come off fairly easily.Image

Adrenal Fatigue

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Headaches, Tired, Craving Salty or Sweets, Feeling Overwhelmed, Dizziness, No Energy, Excess Thirst?

You might have Adrenal Fatigue

If you feel overstressed, overwhelmed, no energy or feel like you have more energy after 6pm than you do all day maybe your adrenals are fatigued. Your adrenals are your stress receptors and if you’re constantly under stress your adrenals get overworked and end up not knowing if it’s a true stress situation or if it’s  regular daily stress. This causes them to work overtime and become drained.

Causes for adrenal fatigue are stress, overwhelm, too much responsibility and no time to unwind, slow down or relax.

Here are 5 things you can do to help your adrenals. You can feel better especially if you continue these healthy habits every day.

1 – Eat meals and healthy snacks throughout the day including breakfast even if you’re not hungry in the morning. You don’t need to eat a huge breakfast; a piece of fruit, Greek yogurt and a handful of nuts is healthy, light and quick.

2 – Caffeine, alcohol and sugary drinks and foods drain your adrenals.

Omit caffeine and if you feel that you can’t do that just yet at least limit it. You can cut back slowly by omitting one caffeinated drink a day and try not to have caffeine after 3pm.

Limit or omit alcohol and energy drinks.

4 – Foods that restore your adrenal function are ginseng, herbal teas like chamomile, valerian, passion flower, lemon balm, mint teas and vegetable juices like V-8 or organic or freshly blended homemade vegetable juice with pink Himalayan salt or table salt with iodine.

Additional therapies to boost your adrenal system is through supplements such as Ashwagandha, licorice root, extra B vitamins and more. You can find 7 specific supplements at

http://initiatewellness.healthylivingshop.com/Store/Search?Terms=adrenal+support

5 – In addition to eating and drinking properly it’s vital that you find ways to de-stress.

A health coach can help you in all areas in ways that are a prefect fit for your lifestyle, schedule and particular circumstance. I’m happy to help. Please feel free to contact me at Dawn@InitiateWellness.com or at 508-243-4523 to find out how I can help you on the road to better health, more energy and peaceful joy in your everyday life.

Magnesium Deficiency

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Magnesium is the 4th most abundant mineral in the body following calcium, phosphorus and potassium and it is essential to good health. 50-60% of the body’s magnesium is found in the bones and teeth, 30-49% in the muscles and cells and only 1% is found in the blood; the body works hard to keep that 1% constant.

The role magnesium plays in the body is maintaining normal muscle and nerve function, support s a healthy immune system and strong bones. It also helps regulate blood sugar levels, promotes normal blood pressure, and supports energy & protein metabolism, it helps regulate calcium, copper, potassium, vitamin D and zinc levels. Magnesium is also believed to play a role in preventing and managing such disorders as diabetes, hypertension and cardiovascular disease.

Some common symptoms of magnesium deficiency include fatigue, poor appetite, numbness/tingling, poor nail growth, muscle spasm, cramping and weakness, insomnia and other sleep disorders, restless legs, irritability/agitation/anxiety, confusion, nausea/vomiting, abnormal heart rhythms, and low blood pressure.

If you feel you have one or many of the listed symptoms you can begin to correct it through foods you eat and safe, simple supplements. Some of the foods that are rich in magnesium include leafy greens and other green vegetables, 100% bran from wheat & oats, brown rice, almonds, hazelnuts, peanuts, molasses, banana, a variety of beans like black beans, kidney, pinto, lentils, blackeye peas, soy beans-potatoes, dark chocolate and fish.

To support your magnesium uptake you can supplement with magnesium citrate capsules or other magnesium combination supplements. If you’re not sure where to find good quality supplements you can shop here:

http://initiatewellness.healthylivingshop.com/ and please don’t hesitate to email me if you would like help in deciding which supplement(s) are right for you.

Broccoli-Bulgur Salad

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This salad is simple to make and it offers lots of nutrition from the deep green broccoli which is vitamin, mineral and fiber filled to the bulgur wheat which is also a high fiber, filling food. Cranberries add an extra value of antioxidants and vitamin C and the nuts add more crunch and Omega 3’s.

This would make a nice filling lunch or alongside a light fish or chicken breast for a lighter dinner meal. Always make extra for leftovers, lunches or healthy snacks. I rarely measure so amounts are only rough estimates; when preparing meals, get creative and less exact as long as the ingredients are healthy whole foods. Have fun when you cook!

ok, here’s the recipe:

2-3 large crowns of broccoli-cut into bite sized pieces

1 cup bulgur wheat soaked for an hour in 1 cup hot water

1 small sweet onion

1/2 to 1 cup dried cranberries (cherries would be tasty too)

1/2 to 1 cup walnuts, pecans or almond slices or a combination of all

1/8 cup apple cider vinegar-or your favorite such as balsamic or red wine vinegar

1/4-1/2 cup olive oil

a drizzle of Agave nectar for taste

Pink Himalayan  Salt – it’s the best with 84 essential minerals!

Freshly ground black pepper

Mix all ingredients, toss well to coat with oil, vinegar and spices and serve or chill in refrigerator and serve cold.

Wild Salmon w/Garlic Scapes Pesto and Cucumber-Spring Pea Salad

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Wild salmon-amount depends on servings needed

Garlic Scapes Pesto

8-10 fresh garlic scapes cut into 3″ lengths

juice of 1/2 a lemon

1/4 cup pine nuts or walnuts

1/2 tsp. salt

1/4-1/2 cup olive oil

Put garlic scapes, nuts, lemon juice and salt into a food processor and blend, drizzle olive oil in and blend until smooth. Set aside.

Cucumber-Spring Pea Salad

8 oz. plain Greek yogurt

juice of 1/2 a lemon

1/4 cup olive oil

1/2 cup parsley

small bunch of fresh dill

4-6 large basil leaves

salt and pepper to taste

1 pound fresh peas (frozen if fresh aren’t available)

2 English cucumbers halved length-wise and sliced thin cross-wise

Whisk first 7 ingredients in a bowl. Blanch peas for 1 minute then plunge into a bowl of cold water or rinse in a colander with cold water to stop cooking and allow cooling. Combine dressing, peas and cucumber, toss well to mix and let chill in refrigerator while salmon cooks.

Cook salmon on grill or in pan on stove top. Coat both sides of salmon with oil and season with salt and pepper. Cook skin side up first and when it looks cooked halfway up the edges gently turn and continue cooking until cooked through. When it’s properly cooked the meat will easily lift off of the skin, leaving the skin in the pan or grill for discarding.

While salmon is cooking, put enough pesto on serving plate to set each fish portion onto, then when portions are put in plate, spread a thin but generous layer of pesto on top side. Serve over or along side Cucumber-Spring Pea Salad.

If you desire you can use your favorite fish in place of salmon as this works well with most dishes.

 

Eat Healthy at Work

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If you find yourself dreading lunchtime because of the same old boring foods, lack of places to order from, or if you feel unsatisfied and still hungry after eating lunch, you’re not alone.

Lunch at work doesn’t have to be a chore. It doesn’t have to be boring and un-fullfilling either.

It’s simple to pack a healthy, hearty lunch from home; it doesn’t even require a lot of time. In the small amount of time that it takes to clean up the kitchen after dinner, you can have your lunch packed and ready to go too.
Ok, so now you might be thinking, “oh no, leftovers, yuk!” Leftovers aren’t bad at all when you eat the right foods at dinner time. Whole grains are an important part of every meal, yes, all three meals a day. Whole grains like brown rice, quinoa, bulgur wheat, whole grain couscous, Farro, barley and wheat berries make the base for a terrifically healthy and filling lunch. When you prepare these grains for dinner be sure to prepare extra for a few more meals, mainly lunch. To add a fresh quality to this meal all you have to do is toss in fresh vegetables, a variety of beans and legumes, nuts, seeds, thinly sliced leftover chicken, chunks of tuna, or any other favorite lean meat; a little bit goes a long way.

Even if you followed this plan 3-4 out of 5 days a week you will reap the benefits. When you do this, make a mental mote of how you feel each day you eat foods from home and foods from take-out.

In order to help your desire for snacking while at work, bring things like nuts, apples, grapes, cherries, celery, carrot and pepper strips, sugar snap peas, a low-fat cheese stick, plain yogurt sprinkled with cinnamon or with your favorite fresh fruit and nuts added. and of course, drink water.

If you would like more information or would like to know how I can help you get on the right track with your nutrition and lifestyle habits, email me at: Dawn@InitiateWellness.com         I would love to help you live a happier, healthier life!

 

The Garden is Growing!

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The seeds and plants are in the ground and I’ve actually harvested lettuce and baby spinach so far. I suppose for those who grow a vegetable garden regularly that’s not such a big deal but for me, well, I was jumping with joy!

With the warm and sometimes hot and sticky weather upon us it was necessary to pull the weedy looking roots of the lettuces and spinach and decide what to plant next. In this decision I chose to give my 5-year-old neighbor several squares in my square foot gardening beds. He was quite happy since he had tomato plants he had grown from seed indoors that were ready for transplanting. He helped dig out old lettuce roots, turned the dirt and planted his tomatoes. He also chose a few different seeds that I had and is looking forward to watching them develop into green beans, cucumbers and corn!

I have planted squashes, peppers, broccoli, cauliflower, Brussels sprouts, tomatoes, green beans and peas and herbs. I have roughly 12 square feet to plant something else too since pulling the baby spinach roots.

This year is definitely a trial and error year for my gardening skills but it’s a fun adventure to be involved in! I’ll keep you posted on my achievements and failures with my endeavor. I invite you to share your gardening experiences too!

Whole food eating is an important part of healthy living. When you know what foods benefit your type, you can achieve energy, improved sleep and a healthy weight. If you struggle with this, I can guide you and support you on your way to better health through an improved diet. Contact me today: Dawn@InitiateWellness.com or visit my website: www.InitiateWellness.com

Finding the Motivation to Get Moving

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Being semi-new to the area living where houses aren’t on top of one another makes for a challenge to get out and be with people; especially when you’re on the [hesitating] shy side of existence. Finding the motivation to get oudoors and get some exercise also poses a challenge.

The universe works in mysteriuos ways though. A few weeks ago I was cleaning inside the camper for our first trip of the year. It was a weekday and I had a few hours before having to go into the office for a client session. Keeping a keen eye on the clock I got everything finished in good timing, collected up the water bucket and various other supplies and proceeded to head into the house when I found that I had locked myself out. I calmly put all cleaning supplies down and walked around to the back door hoping that I forgot to lock it after taking the pups in but no such luck. The two wagging tails and panting tongues smiled in their doggie way at me enthusiastically inviting me in. Oh how I wished they had those opposable thumbs!

Knowing time was ticking I began to stress, what to do, what to do?

Oh, I didn’t mention that I also left my cell phone in the house. Ah universe, you’re so swift!

The only thing I could do besides feeling defeated was to breathe in deeply, put on my marching shoes and walk to my next door neighbor for use of her phone.

We had met previously but not much more than quick conversations and cordial hellos and such. She was kind and gracious to let me in and call for help. My better half was finished work but was planning on giving his truck an oil change in preparation for hauling the camper in a few days. Fortunately I caught him before he pulled the oil plug. While waiting for him to come to my rescue, my neighbor and I talked and I mentioned that maybe we could meet up and go walking sometime soon; she too works from home and can use a “water-cooler’ or coffee if you prefer, break too.

Fast forward a few weeks and here we go, walking 3 miles at least 3 times a week, uphill both ways! Well, maybe not both ways but it is a hilly walk one way.

This walking and talking connection has been great and it has given me the desire to walk more! I’m inspired, I’m motivated, I’m alive! What a fantastic feeling it is!

If you desire to get even a little bit of exercise, don’t put it off, find a way and just do it or else the universe will find a way for you.

 

 

Lunch in the Garden on a Rainy Wednesday

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heading into the gardenIt’s early June, mid-week and it’s raining. I’m working at a nice pace then my belly rumbles much like a mild Spring thunderstorm. I check the time, it’s 1:30, I worked through lunch. I forage a little and find bulgur wheat in the refrigerator that had been soaked a day or two ago. I decide to use that as my base meal and head to the garden for fresh herbs and a little bit of baby spinach; basically the tail end of what I planted early on. It survived a little longer due to a cool Spring. I picked basil, parsley, dill, lemon thyme and a tiny sprig of rosemary and of course spinach.

At this point I’m pretty wet and have a hefty handful of fresh greens so I head back indoors to put together my garden masterpiece of the day. I cleaned and chopped up the greens and added them to the bulgur wheat along with my own sprouted lentils, chickpeas and Himalayan pink salt (my favorite since it contains 84 essential minerals), a few grinds of black pepper from the pepper mill, olive oil and a splash of balsamic vinegar.

I sat quietly savoring each bite only stopping when every morsel was gone.

My lunch from the garden was perfect and next time perhaps the weather will be dry enough for me to enjoy lunch while watching my garden grow!

Planting the seeds

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As obvious as it sounds and as many times as I’ve heard plant a seed and it will grow, finally, planting my own seeds woke me up to the true meaning of that.

As you know from my previous post I started my own vegetable garden from the ground up so to speak. While this first year will definitely be trial and error for me, I plan on having fun and having a successful crop no matter how big or how small.

Last week I began planting seeds. I only planted lettuces and spinach then it rained for 3-4 days. I thought for sure the seeds would have molded but upon visiting my garden today I found tiny lettuce sprouts! Pure excitement for me(smiling & happy dancing) it doesn’t take much!

This little bit of action between me and my seeds opened my eyes and my mind to take action and promise will follow.

Just as planting a vegetable seed, if you plant your seeds of hope, of desire, of purpose or of positive thoughts, they will blossom into reality.

If you have a dream, a goal, a wish…plant it; make it real and it will become real! Never give up hope, never let that dream get moldy because eventually the sun will shine on it. The sun will shine on you!