Curry creamed kale with chickpeas and brown rice
1 tbsp coconut oil
1 bunch kale, chopped without stems
1 tbsp each: onion powder, garlic powder, curry powder
1/4 - 1/2 tsp red pepper flakes
1 can chickpeas (garbanzo beans) drained and rinsed
1 can coconut milk (full or low fat)
1/2 - 1 container yellow cherry tomatoes
1 cup cooked brown rice
Heat coconut oil in a large pan on medium high heat. When hot add kale and toss to cover. When kale is covered and starts to wilt add spices up to red pepper flakes. Toss then add coconut milk. Cover with a lid and cook until kale is soft, about 20-30 minutes. When kale is soft add chickpeas and tomatoes, add water if needed. Cook until tomatoes burst then add rice.
Serves 4-5.
We served this with seasoned chicken breasts. And it is SO yummy and satisfying!
Holistically Healthy empowers readers with knowledge and tips to achieve their health and fitness goals!
Thursday, March 12, 2015
Thursday, March 5, 2015
Quinoa Chocolate Chip Cookies
I was inspired by these cookies from Kelsey Nixon who was on the Racheal Ray show on January 14, 2015. The only thing was all the sugar! I love cookies but don't want to end up with sugar overload and spend days recovering. So I made some adjustments and they still turned out amazing!
Quinoa Chocolate chip cookies
- 1 tbsp, Spices - Cinnamon, ground
- 1/2 tsp(s), Spices - Salt, table
- 1 tsp, Baking Powder
- 1 cup dry, Quick Oats-dry
- 1 tsp, Baking soda
- 1 cup dry, Gluten Free Whole Grain Flour
- 2 extra small (less than 6" long), Bananas - Raw
- 1 cup, Quinoa, uncooked
- 1 can full fat coconut milk
- 1 tsp liquid Stevia, almond flavor
- 1/3 cup, chopped, Nuts - Walnuts
- 1 cup chocolate chips
Preheat oven to 350 degrees.
Cook quinoa in coconut milk for 15-20 minutes until done, set aside.
Add dry ingredients together in a stand mixer bowl, mix until combined.
Mix liquid ingredients, including 1 cup cooked quinoa together until well blended.
Add liquid ingredients to dry. When well combined add walnuts and chocolate chips; mix well.
Spray cookie sheets with non-stick cooking spray. Use a tablespoon to measure out cookies. (FYI they don't spread out like some cookies, they stay in a delicious chocolatey mound!)
Cook for 15-20 minutes until golden brown on top. Let cool slightly then remove with a spatula and cool on a cooling rack.
Makes about 24 cookies, 2 each serving.
Nutrition facts from adding the recipe to myfitnesspal.com
| NUTRITION FACTS | |
|---|---|
| Servings 14.0, 2 cookies each | |
| Amount Per Serving | |
| calories 129 | |
| % Daily Value * | |
| Total Fat 5 g | 8 % |
| Saturated Fat 2 g | 9 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 363 mg | 15 % |
| Potassium 108 mg | 3 % |
| Total Carbohydrate 19 g | 6 % |
| Dietary Fiber 3 g | 11 % |
| Sugars 5 g | |
| Protein 3 g | 6 % |
| Vitamin A | 0 % |
| Vitamin C | 2 % |
| Calcium | 2 % |
| Iron | 9 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Monday, March 2, 2015
What you have control of when making lifestyle changes
Have you been wondering what you have control over when making lifestyle changes? So did I.
Losing weight, new routines and learning to cook fast healthy dishes can be tricky, especially when they are something completely new. How did I learn to make these part of my life? I worked on them day after day until they became part of my life. I learned to cook by consulting Dr. Google. I searched for my favorite recipes by adding the word "healthy". For example I love biscuits and gravy. So I put in the search bar "healthy biscuits and gravy". I also love Alfredo sauce. So I did the same thing: "healthy Alfredo sauce' in the search bar.
When I couldn't have gluten and dairy anymore I had to learn to cook all over again. So I turned to Dr. Google again. I learned to search for gluten free dairy free recipes, usually turning to paleo recipes, blogs and websites. This was quite the adjustment and took diligence, everyday.
What does this have to do with the title of this blog post? Everything!! What do you have control over when things seem out of your control? You try and keep trying everyday while loving yourself (or learning to love yourself).
Here's a couple things I have come to embrace.
1. I remind myself I am a human living in a human world. There are temptations everywhere! Cold stone ice cream, Starbucks, you name it. All you can do is your best and your best is ok as long as you keep trying.
2. It's ok to be angry. There have been so many moments, even entire days, when I have felt so angry at my situation. Questions like: "Why do I have to be allergic to gluten and not have my favorite pizza or Subway sandwich anymore?" Or thoughts like: 'I feel so inconvenient'....and 'Ugh this is so expensive, is it really worth it?'
The answer is YES! Because I feel better, I sleep better, overall I'm happier and healthier.
Lifestyle changes are hard, but SO worth it. How did I do it? A strong support network and spiritual belief was crucial. My support network consisted of my wonderful husband, trustworthy friends, and relationship in God. I have learned I am special despite my weaknesses. I have learned God loves me and I have something special to offer.
I know you can be successful in making lifestyle changes that will support you to be the healthiest you can be! Never give up and keep on trying, every day.
Hope, love and light,
Rachel
Tuesday, February 3, 2015
Letting go of perfection
Perfection is defined as: the condition, state, or quality of being free or as free as possible from all flaws or defects; the action or process of improving something until it is faultless or as faultless as possible.
Is perfection actually attainable? Is it worth the stress to strive for my idea of perfect?
These are the questions I have been mulling over. I prayed for help to accept myself as I am and the talents I have been given.
Then one day, a couple weeks ago, I was listening to a module from school. The presenter, who happened to be the president of the school, said something that changed me forever.
"It doesn't matter how you look, or what choices you make, because you know more then the person you're talking to."
After letting that marinate I realized he's right. And I don't want to sounds arrogant at all! I want to share this because each person has something to share to help edify the next person. Thus causing a ripple effect. As human beings we are here to strengthen one another. Each person has unique challenges. Even when the challenge may be the same, people will deal with it differently. Leading to different results which will help to teach and strengthen those around them, even when it seems others are not watching.
So is perfection (the condition, state, or quality of being free or as free as possible from all flaws or perfection) worth the effort? Is it attainable? Not in my experience. However continued improvement is.
As we work to improve ourselves, inside and out, others around me can benefit.
In this way I can move away from the ideal of perfection and work towards the goal of continued improvement. And support others to do the same.
Is perfection actually attainable? Is it worth the stress to strive for my idea of perfect?
These are the questions I have been mulling over. I prayed for help to accept myself as I am and the talents I have been given.
Then one day, a couple weeks ago, I was listening to a module from school. The presenter, who happened to be the president of the school, said something that changed me forever.
"It doesn't matter how you look, or what choices you make, because you know more then the person you're talking to."
After letting that marinate I realized he's right. And I don't want to sounds arrogant at all! I want to share this because each person has something to share to help edify the next person. Thus causing a ripple effect. As human beings we are here to strengthen one another. Each person has unique challenges. Even when the challenge may be the same, people will deal with it differently. Leading to different results which will help to teach and strengthen those around them, even when it seems others are not watching.
So is perfection (the condition, state, or quality of being free or as free as possible from all flaws or perfection) worth the effort? Is it attainable? Not in my experience. However continued improvement is.
As we work to improve ourselves, inside and out, others around me can benefit.
In this way I can move away from the ideal of perfection and work towards the goal of continued improvement. And support others to do the same.
Tuesday, January 20, 2015
Crowding out
So, there's this concept called crowding out. It refers to crowding out things that are not healthy. These things include food, physical activity, and people that do not build you up, rather they tear you down. I learned about this in school and the importance of crowding out those that don't build us up. The concept spoke to my heart, my soul even. So much so that I wanted to share it to the world! So then I thought, why not write a blog post about it? I am going to go through each one of the categories that crowding out can be applied to one by one. Thus I can help you understand how to apply this to your own life.
Lets start with food. I'm sure you can think of a few foods that do not build you up either emotionally, physically, mentally, or spiritually. Crowding them out will be so helpful! How do I crowd out foods that do not support me and my health goals? I replace them with foods that have strong nutrient density. For example, if you are trying to overcome sugar cravings try replacing, or crowding out the sugary foods with sweet vegetables. These include sweet potatoes, yams, carrots, red peppers. Or have a piece of sweet fruit! These choices offer more nutrients then a chocolate bar or package of cookies.
Crowding out means replacing the things that do not support you with things that do!
Next let's visit activity. Have you ever made yourself do something that you didn't want to do? I think we all have. Crowding out an activity that doesn't support you means listening to your body and heart, meaning learning to listen to what you want not what everyone else tells you to do. So if you are too tired to go for a long walk or run, try something more relaxing like yoga. Maybe try an exercise class instead of working out on your own.
Crowding out activity that doesn't support you doesn't mean eliminating physical activity all together. Doing that would not support you at all! Crowd out the activity that doesn't support your health goals, add in activity that does.
For example, I used to be an avid runner! I still love running. But about 2 years ago I pushed myself too hard and had to take a 2 year break from the activity that I loved. How did I survive?? I replaced my love of running with other activity such as yoga, strength training, and walking. Exploring other exercise options has helped me find balance and forms of activity I can turn to. I turn to yoga when I just can't find the inner motivation to get on the treadmill or pick up the weights. I walk when the desire to jog doesn't exist. I lift weights because it helps build my confidence.
There are so many options for physical activity that the only excuse we have is the one inside out head.
And lastly lets talk about crowding out people that don't support you. I'm sure we've all had that person in our life that drags us down instead of building us up, or maybe we have been that person. We must be our own advocate. Each of us has strengths, and weaknesses. To be successful and achieve our true potential we need people who will build us up. What I mean by that is our core network of friends must be those that build us not tear us down.
The analogy I like to use is a building. Each building has a foundation. With a strong foundation the building will be firm. Next comes that framework. Without a good frame the building will not withstand the storms. After the frame comes the walls and finish work (electrical, plumbing, furniture, etc). The more elegant the finish work the more attractive the building, right?
Ok, starting with the foundation. Each of us has a set of parents, whether they are adopted, fostered, or biological. With loving, supportive parents we have a strong foundation. What if your parents didn't support you, are you a lost cause? NO! You can rebuild and repair your foundation. How? Crowd out those that don't support you. Fill in the empty space with those who will.
Continue the same pattern until you have built yourself a network of strong, supportive people. As you learn to protect yourself with secure friends you can pay it forward and teach others to do the same. And thus creating a ripple effect.
Now, will you always be that strong influence all the time? The honest answer is, no. We all have bad days. And that is where your network comes in.
As you are learning to crowd out foods, physical activity, and people that don't support you, lean on your support network. A few strong friends, a firm spiritual practice, and steady forward progress will lead you to long term success! Remember, this is a process. You are a work in progress. God didn't create the Earth in 1 day, He did it in 7. Creation and transformation takes time. Be kind, loving, and patient with yourself. Before you know it you will be a shining star that will be a light to those around you!
Lets start with food. I'm sure you can think of a few foods that do not build you up either emotionally, physically, mentally, or spiritually. Crowding them out will be so helpful! How do I crowd out foods that do not support me and my health goals? I replace them with foods that have strong nutrient density. For example, if you are trying to overcome sugar cravings try replacing, or crowding out the sugary foods with sweet vegetables. These include sweet potatoes, yams, carrots, red peppers. Or have a piece of sweet fruit! These choices offer more nutrients then a chocolate bar or package of cookies.
Crowding out means replacing the things that do not support you with things that do!
Next let's visit activity. Have you ever made yourself do something that you didn't want to do? I think we all have. Crowding out an activity that doesn't support you means listening to your body and heart, meaning learning to listen to what you want not what everyone else tells you to do. So if you are too tired to go for a long walk or run, try something more relaxing like yoga. Maybe try an exercise class instead of working out on your own.
Crowding out activity that doesn't support you doesn't mean eliminating physical activity all together. Doing that would not support you at all! Crowd out the activity that doesn't support your health goals, add in activity that does.
For example, I used to be an avid runner! I still love running. But about 2 years ago I pushed myself too hard and had to take a 2 year break from the activity that I loved. How did I survive?? I replaced my love of running with other activity such as yoga, strength training, and walking. Exploring other exercise options has helped me find balance and forms of activity I can turn to. I turn to yoga when I just can't find the inner motivation to get on the treadmill or pick up the weights. I walk when the desire to jog doesn't exist. I lift weights because it helps build my confidence.
There are so many options for physical activity that the only excuse we have is the one inside out head.
And lastly lets talk about crowding out people that don't support you. I'm sure we've all had that person in our life that drags us down instead of building us up, or maybe we have been that person. We must be our own advocate. Each of us has strengths, and weaknesses. To be successful and achieve our true potential we need people who will build us up. What I mean by that is our core network of friends must be those that build us not tear us down.
The analogy I like to use is a building. Each building has a foundation. With a strong foundation the building will be firm. Next comes that framework. Without a good frame the building will not withstand the storms. After the frame comes the walls and finish work (electrical, plumbing, furniture, etc). The more elegant the finish work the more attractive the building, right?
Ok, starting with the foundation. Each of us has a set of parents, whether they are adopted, fostered, or biological. With loving, supportive parents we have a strong foundation. What if your parents didn't support you, are you a lost cause? NO! You can rebuild and repair your foundation. How? Crowd out those that don't support you. Fill in the empty space with those who will.
Continue the same pattern until you have built yourself a network of strong, supportive people. As you learn to protect yourself with secure friends you can pay it forward and teach others to do the same. And thus creating a ripple effect.
Now, will you always be that strong influence all the time? The honest answer is, no. We all have bad days. And that is where your network comes in.
As you are learning to crowd out foods, physical activity, and people that don't support you, lean on your support network. A few strong friends, a firm spiritual practice, and steady forward progress will lead you to long term success! Remember, this is a process. You are a work in progress. God didn't create the Earth in 1 day, He did it in 7. Creation and transformation takes time. Be kind, loving, and patient with yourself. Before you know it you will be a shining star that will be a light to those around you!
Tuesday, January 13, 2015
2015 intentions
I used to set goals, or resolutions, every year. This year I set 1 intention: transformation. This past year I attended the Institute of Integrative Nutrition (IIN) to become a certified health coach. What I learned during this program is to transition, be flexible and be true to myself. I have learned the value of primary foods vs secondary food (more to come on these valuable tools).
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
The perfect meatless chili
It's chili and soup season! I love smothering a potato with a hearty chili with warm flavors. I used the essential oils oregano and cassia to add depth and flavor to this wonderful recipe.
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
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