Chia seeds are the prefect addition to add to your day and for such a little seed they provide big nutrition. With only a 1 ounce serving of chia sees you get 11G of fiber and great carbohydrate source that will not raise your blood sugar. Adding Chia seeds to your favorite smoothies, soups and cereals will help you stay full longer which helps you consume less calories which supports a weight loss journey.
Chia seeds contain a particularly beneficial type of fiber called viscous fiber. It’s named for the viscous or gel-like texture the fibers form when combined with water in your intestines. This gel like substance will help slow down the digestive process in your body and will also slow down the rate of sugar absorption. You can only get viscous fiber from eating plant foods.
Chia Seeds Are High in Omega-3 Fatty Acid which help support the following: Help fight depression and anxiety Improve eye health Support a healthy nervous system and brain health Improve risk factors for heart disease Control blood sugar
1 ounce is approximately 2 Tablespoons Calories 139 Protein 4g Fat 9g Total Carbs 12g Fiber 11g Net Carbs 1g
Here is a simple recipe that can sit in your refrigerator for a few days. This can be used in different ways. As a stand-alone pudding, as a topping on toast, and as a filler in a crepe.
Ingredients 3–4 Tablespoons chia seeds. 1 cup milk (I like unsweetened coconut, almond or cashew milk) 1/2 Tablespoon maple syrup, honey or sweetener of choice 1/4 teaspoon vanilla (optional) Toppings of choice: fresh berries or other fruit, granola, nut butter, etc. Mix all ingredients together in a mason jar and let sit in the refrigerator until it forms a pudding like consistency. Mixing occasionally helps it set up nicely.
Eat Well & Be Well Leslie
If you are interested in learning more about eating plant based foods and would like to know how I can help you make the lifestyle change please contact me for you r complimentary consult. .
What is a buddha bowl? A buddha bowl is a whole lot of healthy goodness that will feed your body lots of energy and all of us could use more energy 😊 Really the main goal of a buddha bowl recipe is to eat as many colors and nutrient dense foods as possible. No two buddha bowls have to be the same, so you can make your Buddha bowl to your taste preferences and get creative! You really can’t go wrong with the ingredients you pick as long as you have a variety of vegetables a quality grain or starch and quality protein. You do not have to make your bowl Vegetarian or Vegan so if you are eating animal protein make smart choices with organic meats and wild caught fish. When I build my buddha bowls I use lots of mixed greens and cabbage with red peppers, sweet potato or quinoa (or sometimes both) and I love lentil or sautéed tofu. Chickpeas are a great vegan option as well. My favorite vegetables are Brussel sprouts, zucchini and peppers. I love to add some fruit to my Buddha Bowl as well. Great options are green apples and mandarin orange. Top off your bowl with pumpkin seeds or almonds for a healthy fat and remember to use a quality dressing. Olive oil with some lemon and sea salt is light and won’t take away the wonderful flavors of all your ingredients. Stay away from heavy dressings that are loaded with extra fat and calories! Buddha Bowls can be great for meal prepping. If you chop up your veggies and store them in the refrigerator you can build your bowl as needed during the week using different protein sources and different add-ins which can keep you from getting “bored” with your bowl. Using season vegetables is a great way to change up your Buddha Bowl and also support local farmers and shop local. Remember food is our fuel and our medicine, treat your meal with great respect and your body will feel nourished and protected.
If you would like to find out how eating a Plant Based diet can improve your health please contact me for a complimentary consult, I would love to hear from you.
Summer is officially upon us here in Myrtle Beach and lately I have been craving iced coffee! I am not a big coffee drinker, my usual black cup first thing in the morning upon awakening is usually enough to get me going. There is something though about a cold cup of iced coffee in the heat of the day that sometimes seems very appealing to me. The one thing that I have always noticed though is the ice cubes tend to dilute the strength of the coffee as I sip away.
I know many coffee drinkers so I thought this tip that I learned in ST. Lucia could come in handy in keeping you iced coffee not only cold but strong and tasting like coffee. Are you ready?
Make coffee ice cubes!
Yes, I have no idea why I have never thought of this but I learned this tip when I was away. Sitting in the hot sun it was clear my ice cubes were melting but my coffee was still tasting strong. Well, there you have it, when I asked the waiter the secret he laughed. I told him us Americans are not that bright and then he laughed again.
Essential oils are naturally occurring aromatic compounds from the seeds, bark, stems, roots, and flowers of plants. They can be both beautifully and powerfully fragrant eliciting profound emotional responses. Yet the use of essential oils goes well beyond their fragrant appeal. Used throughout history for their medicinal and therapeutic benefits, essential oils can be used as natural alternatives in holistic self-care practices. Their unique chemistry allows them to be used aromatically and applied topically to the skin, while other essential oils can be used as dietary aids to promote vitality and well being.
Essential oils have also been used for thousands of years for cosmetic purposes, as well as for their spiritually and emotionally uplifting properties. Primarily extracted through careful steam distillation but also through cold pressing, the purest essential oils are far more powerful than the botanicals from which they were extracted. Anytime you hold a bottle of our powerful essential oils, you are holding natures pure essence.
There are many brands of oils on the market, the brand I choose to use is Young Living which I have used for about 4 years now and have had great results. I find the quality of the oils to be superior to others that I have tried and I love that the company gives you a lot of information on where the oils come from and how to use them.
I love experimenting with my skin care, cooking recipes and also medicinal usage ( like the time I had bad burns on my arm from a crockpot accident) and I have found that the oils are both healing for my mind and for my physcial self.
A Few of my favorite oils in the kitchen are:
Lemon :( Add to anything that you would use a real lemon for), water, salad dressing, fish dishes, sauces, marinades, baking .
Basil : I love to use basil essential oil in my vegetable juices it adds a little punch to the bitterness of the juice. You can add the basil to marinara and other italian dishes instead of using dry basil or even fresh basil.
Black Pepper : I add this essential oil when I am using tumeric in recipe since black pepper enhances the healing properties of the tumeric.
I trust the Young Living brand to be pure in safe in the kitchen and if you would like to use essential oils in your cooking please make sure that the oils you are using are pure and made for ingesting. You can visit this website from the FDA to see a list of oils suitable for cooking.
Recipe for Lemon Vanilla Raw Protein Balls 1 cup almond flour 1 cup shredded coconut ( sulfur free) 1/2 cup vanilla protein powder 2 tablespoon almond butter 1/3 cup coconut oil 1/4teaspoon vanilla extract 10 drops of ** Vitality Lemon Essential Oil (Young Living Essential Oil ) Instructions: Put all ingredients into a food processor on high until all ingredients are thoroughly mixed. You can taste the mixture at this point to see if you might want to add some more lemon. I would add one drop at a time. Once mixed to your liking take out of the processor and you can form into 1 inch balls. I keep some in the refrigerator for a quick snack and keep the rest in the freezer, mainly so I do not eat them all at once!
** “Vitality” Oils allow Young Living to stay within the compliant FDA guidelines. Vitality Oils are Young Living Essential Oils with white labels in the 5mL size that are specifically labeled for internal use. (They are the same as our other oils labeled for aromatic and topical use). Ex. Lemon Vitality is labeled for internal use and regular lemon is labeled for aromatic and topical, but they are the same oils. Adding a Vitality label simply allows us to indicate more uses for the oil while staying within FDA compliance. We are the only company offering this! Vitality Oils” by Young Living is our essential oil supplement line that is intended for dietary supplement and culinary use. This line provides the freedom to share and explore some of Young Living’s best-loved essential oils in a variety of nutritious and delicious applications.
The Young Living Vitality line of oils offers the same 100-percent therapeutic-grade essential oils Young Living has been distilling for more than 20 years. The Vitality line has 27 of Young Living’s most popular essential oils in four distinct categories: Herb, Spice, Citrus, and Supplement.Our Vitality™ dietary essential oils line have also been Non-GMO Project verified in the United States and Canada.
If you are interested in learning more about cooking with essential oils and the Young Living Brand contact me and I would love to chat with you.
Welcome to the Well Rooted Kitchen and all things that will make your life easier in your home and kitchen so you can Eat and Live you Best Well Self.
Let's talk Meal Prep! After all this is my expertise and I LOVE to meal prep. Not sure where I got this from, I do not remember anyone in my family meal prepping and I honestly didn't start myself until I was in my late 40's. But once I started and I saw how it changed my relationship with food and my ability to stay on track with eating well it became a huge part of my life. So much that I now own a meal prepping business.
Meal prepping and cooking at home is not negotiable if you want to own your health and wellness journey. It is incredibly difficult to come home to pantry and refrigerator that is lacking in healthy options when you are starving either physically or emotionally.
I am the first one to admit that I am an emotional eater. I eat for every emotion you can have and if there is a cookie or chip in my kitchen they are going to be the first things I grab when I get home.
I can go all day and eat on point but as soon as I get home all bets are over if I am not prepared. You would think that the fact that I own a meal prepping company that this problem would not plague me, but it does. I am crazy active during the day and my time is not always my own which is why meal prepping for myself is important. I am no different than my customers, I need structure and consistency to stay on point and that is what meal prepping does!
So here are some easy tips that everyone can use to start the process and hopefully stay consistent with their meal prepping.
1. Do not over think meal prepping. You do not have to be a chef, gourmet cook or even a good cook to put together some simple meals and snacks to keep you on track.
2. Pick one day a week that YOU KNOW you have time to fit this in. Make it a priority just like getting your hair or nails done.
3. Shop for healthy pantry items twice a month and stock up on your favorite oils, nuts, seeds, nut flours and packaged foods like beans, oats, grains and spices. Depending on the size of your family will depend on how often you will need to replace pantry items. DO NOT bring in cookies, chips and unhealthy snack foods.
4. Shop twice a week for fresh produce and DO NOT buy too much. I hear so often that people are throwing away produce. When you do buy your produce cut it up right away, so it is easy to grab and go or throw in a salad or stir fry. You are more likely to use it if you prep it by cutting it up when you first get it.
5. Pick two proteins you are going to eat for the week. Either animal or vegetarian depending on your eating lifestyle. Then you can make a few different meals out of those proteins by adding the vegetables you purchased and any grains you have in your pantry.
Here are some examples:
Ground Turkey : You can make burgers, meatloaf, meatballs, or just use it like it comes in a chili or with mixed vegetables.
Chicken : Stir fry, grilled, baked in the oven or in a crockpot shredded.
Lentils: Soup, Chili, Salad, As stuffing in a potato or roasted pepper. Beans : Chili, Baked, Soup, Salad.
Vegetables: Cut up for salad, sautéed for stir fry or side dish, roasted in the oven, raw for snacking.
These are just a few ideas of how to start meal prepping. You can take meal prepping to all levels of cooking expertise and you can spend as much time as you want or need depending on your vision and your lifestyle. If you have little time do just enough for the tough times during the week and if you love to cook and have a couple of hours you could make a whole weeks’ worth of meals for you and your family.
The idea here is steady and slow and setting an intention that you are taking this on and adding it to your week so you can be your Best Well Self.
So today make a commitment that if you have been thinking about this meal prepping thing make some time in the coming week to give it a try. If you don't start somewhere you won't start at all!