Merry Christmas!



Wishing you & your family a very Merry Christmas!!
Jennifer

"Maybe Christmas, the Grinch thought, doesn't come from a store." - Dr. Seuss

Wellness Break: Foam Roller Health Benefits!

Over the summer, I started working with a personal trainer. In an effort to remain consistent with my workouts, I worked out at home, during our off days. In doing so, I experienced sciatica and could not move for a couple of days. 

Instead of rushing to a primary care physician's office (as almost everyone around me suggested), I chose to handle my pain a little differently. If you may recall, I began seeing a Chiropractor last year. Since this post, I found a Chiropractor that I absolutely love, whom I did not hesitate scheduling an appointment with on the second day after my injury. For the purposes of this blogpost, I will refer to her as "Magic Hands", which I am known to call her. She adjusted my spine and instructed me to do a series of stretches to ease the pain. The day following my visit with "Magic Hands", I decided to visit my personal trainer, who introduced me to a foam roller! In less than a week, I was relieved of all symptoms and was back to my normal self (though still a little sore)!

After my injury, I decided to purchase this foam roller for use at home and it has been a complete game changer for my spine! There are enormous health benefits to daily stretching for your overall health and the benefits of using a foam roller are endless. By incorporating a foam roller as a daily health regime, you may not only heal from injuries, but prevent yourself from experiencing them, as well.

I purchased mine from TJMaxx for $9.99. There are a variety of textures, such as smooth and the one you see pictured. I wanted the added benefit of feeling like a massage, which is why I picked this one.

Here's a video of a full-body foam rolling exercise. 

Happy rolling!! :-)

Spicy Vegan Thai Coconut Curry Soup Recipe

One of my top 5 favorite food cuisines is Thai and I always order a bowl of Shrimp Coconut Curry Soup! Being that I have been strictly plant-based since November, I am always thinking of recipes to make at home that are not your average, boring vegan meals. With that being said, I thought I would try my hand at a Spicy Thai Coconut Curry Soup recipe for dinner and it was pretty tasty!

Here are the ingredients that you'll need:
  • 20 mushrooms, sliced
  • 3 Garlic Cloves, minced
  • 1 nub of Ginger, minced
  • 1/2 Red Bell Pepper, diced
  • 1 Lemongrass stalk, cut in thirds
  • 3 tbs Olive Oil
  • 2 tbs of Red Curry Paste (I purchased Bright brand, found at my local Farmer's Market)
  • 3 cups of Veggie Broth
  • 1 cup of Coconut Milk
  • 1 tbs Coconut Palm Sugar
  • 3 tsp Braggs Aminos (or Soy Sauce)
  • 1 cup Spinach, chopped
  • Fresh Cilantro
  • Seasonings: Garlic Salt, Garlic Powder, Onion Powder, Red Pepper Flakes
Instructions:
In a large pot, season and saute your mushrooms, garlic cloves, ginger, red bell pepper and lemongrass in olive oil. Once your veggies are cooked, stir in the red curry paste and cook for another minute or two. Then add your vegetable broth, coconut milk, sugar and aminos (or soy sauce). Bring to a boil, lower heat and simmer for about 10 minutes. Lastly, add and stir in your spinach and cilantro. Once finished cooking, serve and enjoy!

*Optional ingredients: I served my soup over brown rice, for a more hearty meal. You may also opt to add fried tofu.

Drink Aloe Vera Juice!


I love drinking Aloe Vera Juice - I'm lying to you! It tastes so much better, added to my freshly made juices, but I do tend to take a shot of Aloe, every morning. 

Here are 12 benefits of adding Aloe Vera Juice to your daily diet:
  • Helps with Digestion
  • High in Fatty & Amino Acids
  • High in Vitamins & Minerals (Vitamin A, C, E, Folic Acid, Choline, B1, B2, Niacin, Calcium, Magnesium and many many more)
  • Aloe is an Adaptogen - helps with stressors!
  • Alkalizing 
  • Detoxifier
  • Improves Cardiovascular Health
  • Boosts the Immune System
  • Supports Clear Skin - got acne, clear it up! 
  • Reduces Inflammation
  • Aids in Weight Loss
  • Anti-biotic, Anti-septic, Anti-fungal, Anti-viral (and any other "anti") :-)

Natural Sleep Aid: Melatonin

Ever struggle to fall asleep when it is time to go to bed? Its a common issue of mine. I suffer slightly from insomnia, due to the fact that I juice throughout the day and have energizing greens in my daily smoothies.

When this happens, I will often take Melatonin as a natural sleep aid. I thought I'd write a blog post regarding Melatonin, because many have asked me if it is "habit forming" and for me, it has not been.

So, what is Melatonin you may ask? 
  • It is a hormone, which is produced in the pineal gland. If you aren't familiar with your pineal gland, I strongly recommend that you do your research. We hear a lot about our other glands, but not much on the pineal gland, which is located in your brain. 
  • It is a muscle relaxer. Melatonin works to relax the smooth muscles, including your digestive tract. Being that I have IBS, this is actually great!
  • It is an antioxidant and protects against oxidative damage, which can lead to cancer prevention.  
Below are some benefits of taking Melatonin:
  • Prevents Seasonal Affective Disorder
  • Assists in Weight Control, balances appetite Hormones
  • Prevents & Treats Cancer
  • Reduces Migraines up to 50%
  • Anti-Aging
  • Protects against Heart Disease, Alzheimer's
  • Strengthens the Immune System
  • Healthier Sleep
Melatonin is great in capsule and tincture form.

Golden Milk - Recipe & Benefits

Cold and flu season is upon us and if you're like me, who prefers to remain healthy - the natural way - you'll love this "Golden Milk" recipe!
Let me first start by telling you that "Golden Milk" is another word for "Turmeric Milk" or known in Hindi as 'haldi ka doodh'. :-) There are variations to the recipe, some preferring coconut milk to almond milk. My personal preference is using freshly made almond milk as my base. 

Here's what you'll need and please trust me, its so delicious!

Ingredients:
  • 2 cups of Almond or Coconut Milk
  • 1/2 tsp of Turmeric (powder or freshly grated)
  • 1/2 tsp of Cinnamon
  • 1 tbs of Raw Organic Honey
  • 1 pinch of Ginger (powder or freshly grated)
  • 1 squeeze of Vanilla Extract
Instructions:
Bring all of your ingredients to a rolling boil. Pour into a tea cup, stir, relax and enjoy!

Last, but definitely not least...the health benefits are incredible! Within the first couple of weeks of my drinking this milk daily, I noticed my somewhat timid acne cleared. This is more than likely due to Turmeric being an anti-inflammatory. There are many online stories of women clearing their skin by applying a turmeric paste, topically.

Here's a blog post I wrote a few years back regarding "Turmeric & Depression". In addition to your mental well-being, other benefits of drinking this milk are good for people with the following health concerns:
  • Cancer
  • Respiratory Infections
  • Arthritis, Stomach Ulcers (anti-inflammatory)
  • Cold & Cough (antiviral & antibacterial)
  • Digestion Issues
  • Menstrual Cramps
  • Skin & Rashes
  • Weight Gain
  • Insomnia

Happy Thanksgiving!!

Wishing you & yours a very Happy Thanksgiving!!!
Jennifer

Quick Vegan Recipe: Quinoa, Mushroom & Spinach

I am half way through my 60 day vegan diet and cooking is always a creative challenge. I tend to cook a lot of soups, stews and tomato based recipes. I quickly grew tired of preparing those options and created a quick dinner using almost less than 10 items.

Here's what you'll need:

- 1 cup of Quinoa
- 15 Mushrooms, sliced
- 2 handfuls of Spinach, chopped
- 2 Garlic Cloves, minced
- 1 small nub of Jalapeno, minced
- 5 Green Onions, chopped
- Olive oil
- Seasonings: Onion powder, Garlic Salt, Garlic Powder and Italian 

Directions: In a small pot with water, boil your quinoa with a 1/2 tbs of olive oil and a dash of Italian seasoning.
- In a separate pan, heat 2 tbs of olive oil. Add your chopped green onions, jalapeno, garlic cloves and mushrooms. While cooking, sprinkle a dash of onion powder, garlic salt and garlic powder over the veggies. Saute until mushrooms are cooked.
- Once quinoa has finished cooking, gently fluff and add the quinoa to your pan of vegetables. Turn the stove top down and toss in chopped spinach. Cook for only until spinach is slightly wilted (do not overcook). Serve and enjoy!

The longest part of cooking this delicious meal was the preparation. It took me a total of 23 minutes to prep and serve. This is a nutritious meal, providing you with iron, fiber, and protein. I hope you enjoy it as much as I did! I will definitely be cooking this nutritious and quick vegan recipe often. 

Amazing Ashwagandha!!


Ashwagandha is a potent herb used in Ayurveda medicine. It is often known as "Indian Ginseng", though it is actually in the tomato family. It is most commonly grown in the Middle East, Africa and India (dry climates). Recent years, it has been grown in the United States as well. 

For the past few months, Ashwagandha has been my most favorite supplement to take. In addition to Maca Root and Evening Primrose, this combination has been wonderful at helping me to balance my hormones, more specifically due to PMS symptoms. It is one of the best adaptogen for your system. 

Here are 10 reasons to use Ashwagandha in your daily routine:

1. Strengthens Immune System
2. Boosts Libido
3. Cancer Fighting 
4. Lowers Stress
5. Enhances Sports Performance
6. Improves Memory
7. Balances Hormones
8. Blood Sugar Stabilizer
9. Increases Energy
10. Reduces Anxiety

Ashwagandha can be found in the form of powder, capsule and tincture.

Just Juicing!

Helllloooo & happy mid-November! *yikes!* Where has the time gone? Why haven't I blogged since June 1, 2015? Well, there is good reason, I've just been juicing! Literally. I opened my juice bar in February of this year and have not had a moment to breathe, up until the fall. I have missed you and trust me when I say, that I've got plenty to blog about for the rest of the year. Fingers crossed that I'll be able to update you with all things plant-based. As well, I will share information on my juice bar, Phyto.
Anywho, finally settled into my place and have gotten back to juicing for myself, so I wanted to post a juice recipe:
  • 1 Beet
  • 5 Carrots
  • 3 Green Apples
  • 1 Lemon
  • 1 nub of Ginger
It is a bit tart, using one full lemon. If you wish to tone it down, simply cut the lemon in half. I opted to use a whole one due to the cold weather.

Promise to return sooner, than later!

Jennifer

Hello June & Seasonal Foods

LeanGirlsClub.com
1. Red Currants
2. Tri Star Strawberries
3. Bing Cherries
4. Raspberries
5. Peppers
6. Fresh Tarragon
7. Yellow Wax Beans
8. Squash Blossoms
9. Okra
10. Lime
11. Gooseberries
12. California Figs
13. Sugar Snap Peas
14. Baby Bok Choy
15. Garlic
16. Sea Beans
17. Rainbow Chard
18. Blueberries
19. Blackberries
20. Black Summer Truffles

Wellness Break: Leisure Reading Collection


"It is what you read when you don’t have to that determines what you will be when you can’t." - Oscar Wilde 

Here are some books that I read upon starting my journey into health and wellness. Who knew that learning to heal myself, would turn into the desire of healing others? What are you reading?

Fresh Mint Leaf Tea



I have been so busy lately and I'm assuming a little stressed (I never know what my stress feels like) because my stomach flared with my Irritable Bowel Syndrome symptoms. Really, I've learned that IBS is just the tension in your colon walls, that struggle to "relax" (hence them being irritable). The discomfort that I experience is from (sorry in advance!), me passing gas but not being able to, well, you know...release! :-) Fresh mint leaf tea helps to calm my overall being and within minutes of drinking it, I am able to pass stool. YAY!

Here are some health benefits of drinking mint tea:
  • increases memory and alertness
  • improves blood circulation
  • enhances gastric emptying
  • combats bad breath / toothache pain
  • weight loss
  • provides stress relief
  • helps irritable bowel syndrome
  • cures migraines, nausea & vomiting
It's really simple to make and grown your own in a small pot!

A quick mint tea recipe:
  • take as many mint leaves from the stem as you need, wash and clean then before placing them in a mug. I typically press the leaves with a spoon once they are in my mug, to help release the natural oils.
  • pour boiled water over your leaves & cover the mug for about 10 minutes.
  • feel free to add raw/organic honey. 
  • stir , drink & ENJOY! 

May is Mental Health Awareness Month!!



I am helping to stop the stigma of mental illness! 

Hello May & Seasonal Foods!!

LeanGirlsClub.com
1. Sorrel
2. Brooks Cherries
3. Watsonville Strawberries
4. Rainier Cherries
5. Radishes
6. Lemongrass
7. Dandelions
8. Apricots
9. Green Almonds
10. English Peas
11. Spinach
12. New Jersey Asparagus 
13. Watercress
14. Green Garlic
15. Flowering Chives
16. Sorrel Leaves
17. White Asparagus
18. Mousserons Mushrooms

Wellness Wednesday


"The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison." - Ann Wigmore 

Ask yourself this question: Am I choosing to eat life or death?

Brain Power Juice Recipe

I cleaned out the fridge & created a simple (& tasty) juice recipe, using:
  • red delicious apples
  • carrots
  • arugula
  • cranberries
  • ginger
Since my focus is on mental health, I thought I would share that eating red delicious apples are commonly associated with enhancing the health of your brain. Boron is a powerful mineral found in apples, which I like to call brain food. Power up!

Hello April & Seasonal Foods!!

It's such a great idea for you to be aware of seasonal foods, so instead of just popping in to say, "HELLO APRIL!", I want to provide you with a seasonal produce list pertaining to each month. I snagged this image from LeanGirlsClub and wanted to share...

Click Here to see the full list!
Now, who else is surprised that it is already April?!? First quarter down, 3 more to go!!! Smile and be present...time is flying. Enjoy!!

Wellness Break: Natural Products Part III

For some time now, I have been sharing my "natural product" finds with you. If you're just joininig in, take a look here and here. Of course, you know that I absolutely love TJ Maxx and Homegoods for finding the best unknown healthy products, so I had to grab this toothpaste and I am so happy I did! I could not resist myself, so I picked two: mint-free and fresh mint. I must say that I really enjoy them both, but the mint-free is my favorite. They both foam pretty well, which if you are like me, even though you prefer "natural", you still want to feel like its working!

Here's an exert from the marketing collateral found on the inside of the box:

"Pure, Authentic, Effective: Formulated according to the ancient holistic system of Ayurveda, Auromere Herbal Toothpaste contains extracts from 24 plants, barks, roots and flowers, including NEEM, PEELU, the "Toothbrush Trees" of India and the Middle East." 

What I love most about this product, is that a little really does go a long way. The product is fluoride-free, gluten-free, cruelty-free, and vegan. If you'd like to try this gem and cannot find it at your nearest store, you can definitely order from their website, found here.

Natural Anti-Depressant: Moringa Oleifera

TJ Maxx/HomeGoods $15!
Lately, my mornings have been powered by Moringa infused water, for a dose of natural energy. Research has shown that Moringa has been around since 2000 BC as a medicinal herb & is widely known as “The Miracle Tree”. Here's are some of the best health benefits I've seen of this miracle tree:

• energy; elevated mood!
• 25x more iron than spinach 
• anti-inflammatory
• great for acne and skin
• known to work as an anti-tumor aid
• improved digestion
• lowers blood sugar & blood pressure
• detoxification of cells
• & many more!

Visit Vitacost to find a variety of Moringa Oleifera options, such as pills, powder & even tea! 

Kale Recipe

I was craving kale recently and decided to prepare a quick sautéed kale treat! 

Cooking instructions:

1 lb of kale, massaged in olive oil, sprinkled with garlic seasonings, crushed red pepper & himalayan pink salt. On the stove, I lightly sautéed mushrooms, fresh garlic, green onions, red & yellow bell peppers in evoo. Added a 1/2c of water, the kale & cooked until tender! 

Pretty simple, right? I've posted a similar recipe in the past, but each time I cook it, I have different variations. 

Enjoy!!

March is National Nutrition Month!


Give it a try... for me! :-)

Traditional Grocery Stores vs. Local Farmers/Markets


A common frequently asked question of mine is which is best and why. I thought I would share my top four reasons why I support my local farmers and/or farmers market:
  1. Organic, which means no pesticides, no GMOs, minimum processing and it is sustainable.
  2. Seasonal, the produce is at its freshest in nutrition, flavor and color. Also, we're more conscious of nature's food cycles.
  3. Community connection with our food source. When I shop with my local farmer, I build a rapport with him and I understand essentially, where my food comes from.
  4. Last, but definitely not least: it is CHEAPER! No explanation needed, right?!
So, where do you shop for your produce?

Hello February & Seasonal Foods!!!


It's February already and I wanted to dedicate this post to all of the lovely fruits and veggies that are in season. A guaranteed way to reap all of the benefits these produce have to offer us, is eating them when they are "in season". When I say "benefits", I am not only referring to nutrition, but a list of other reasons. Check them out below:
  • Less pesticides / non-gmos
  • Cheaper
  • Crisper flavor
  • Creative recipes
I am not sure about you, but these are all reasons (and more) in which I purchase seasonal foods. I also support local farmers and I highly recommend that you do as well. You may not choose to purchase all of your produce from a farmer's market or farmer, but at least become familiar with where your food is sourced. Local, in my opinion, is always best!

Have an amazing February, ya'll! 

Wellness Break: Anti-Inflammatory Supplement

Do you recall my father having arthritis? If not, please see my post on Apple Cider Vinegar (ACV), here. Needless to say, he was willing to drink the elixir, but was not consistent and eventually the routine was null and void. My dad has always been extremely athletic, so I hated to see him in joint pain. It made me search long and hard for something that would allow for his joint swelling to decrease.

With that being said, a colleague suggested Zyflamend, Whole Body supplements by New Chapter. She is in her 30s and suffers from arthritis. She had been taking the vitamin for several months and no longer experienced her arthritis symptoms. I then took to the net to do my research. I mostly like to study the product and read reviews/clinical studies. The reviews were astonishing and I ordered immediately.

My dad began taking his first pill on the 9th of November and within a week, he could tell a difference. Though he was still in pain within that first week, he noticed that upon waking up, his knee was less swollen.

So what is Zyflamend and what can you use it for? Zyflamend is a soft-gel nutritional supplement used to naturally decrease and balance inflammation. The ingredients are amazing and all individually have an anti-inflammatory and antioxidant benefits. The list includes the following:
Now can you think of all the ailments that accompany inflammation? I don't know about you, but my mind automatically drifts towards acne, cancer, and PMS just to name a few. The site also points out that it is good for stress and energy, which plays a major role in how you feel and your mood levels.

My New Green Powder Obsession: Vitamineral Green



I love green powders and I can honestly say that I am a bonafide green powder fiend! I purchased this lovely bottle of Vitamineral Green by HealthForce Nutritionals back in September of 2014 and it has been my go-to powder (along with my trusty Maca root) in my daily smoothies. Seriously, this stuff is no joke! The ingredient list is what sold me on making the purchase. I had gotten to a point where I was only adding Spirulina because I love not having PMS symptoms, but this is packed with so many superfood nutrients, that it was hard to resist!

You may or may not be able to see the full list of ingredients on the back, so please be sure to click the above link, to be redirected to their site. Just so you know, the makers have carefully crafted the formula to include "from the land, waters and ocean" ingredients. Sounds interesting, huh? They've conducted over 25 years of research to ensure the highest quality product. So far, I have noticed a difference in my skin complexion, strength of nails, energy and a healthy bowel! <- I always have to toss in a little colon health...hope you don't mind! :-)

Anywho, if you're into green powders, this is worth looking into!

Here are a few older posts on green powders that I love:
Green Vibrance
Amazing Grass Green Superfood
Spirulina

January is Mental Wellness Month!

If you didn't know, January is Mental Wellness Month! It is such a great time, at the start of the year, to be conscious of your mental health. I thought I'd share one of my favorite graphics on being healthy.

Try for the next 45 days and see how many of these items you're able to check off. This is a great way to lay the groundwork on living healthy and continuously bringing about self-awareness.

Happy 2015!!!


Cheers to the New Year! I am so excited about this year and have so much more that I look forward to sharing with you! I must say that I post mostly as a place of reference for myself (sort of like a journal), so I feel bad for my lack of interactions with you. I do hope this changes this year, so if you're feeling up to it, please feel free to leave a comment, ask a question or just say hello! I've had the pleasure of receiving emails from readers who suffer from a mental health concern and it deeply touches me. I never considered that my passions could impact others and I'm glad that it has been a positive experience. Thank you soooo much for continuing to read my Food-Mood blog!

Love + Light,
Jennifer