Wheat berries with sautéed broccoli and onion

1 1/3 cup of wheat berries 
1 head of broccoli trimmed and separated into florets 
1 yellow onion
2 cloves of garlic
2 tablespoons of alive oil
2 tablespoons of nutritional yeast
sea salt, cayenne pepper to taste

Come wheat berries with water and bring to a boil. Cover and simmer 50-60 minutes.
In a separate pan sauté broccoli, garlic and onions, till onions are translucent and brocoli is tender.
Add wheat berries to onion/brocoli
sprinkle with nutritional yeast, cayenne pepper and sea salt.
Enjoy!

What are wheat berries?
Wheat berries are the whole grain form of wheat - the whole complete grain before it has undergone any processing. Very versatile and high in fiber.

Drinking Sugar

Funny, but sadly so so true! If you think diet is better, think again my friends. With no calories or sugar, it's the perfect alternative for a bubbly sweet drink, right? Cell damage, reproductive issues, metabolism problems and obesity are all linked to diet soda consumption. 

Honey Almond butter bites!

Need an afternoon pick me up?

A twist on cake pops!

Ok so it's not exactly a cake pop, but  it is a MUST try! Honey almond butter bites, with a coconut crust. These little guys pack a powerhouse of protein, from the almond butter and chia seeds, while still being sweet and satisfying at the same time!  Next time your craving sweet, try one of these instead! The best part? NO baking! 

Ingredients:

4 cups rolled oats

2 cup raw almond butter

1  cup of raw organic honey

1/4 cup of chia seeds

Unsweetened coconut  (raw or toasted)

Dark chocolate 70-80% cacao (optional)

Directions:

Mix almond butter and honey together (becomes a bit messy, but so worth it!)

Blend oats and chia seeds until powdered and add to honey/almond butter mixture

Shave dark chocolate and add half a cup to mixture

Make into balls about 1/2 inch wide and roll in coconut (if you like toasted coconut better feel free to toast it first)

Refrigerate for an hour then ENJOY!

Did you know?

Chia seeds are packed with fiber, protein, and omega 3.  They are helpful when your feeling your energy levels decrease, so they make a great pick me up!

Happy Monday!

A new day, a new week, a new year. Today is filled with everything you need, it has been graciously given to you, wrapped and sealed with a bow. Today is a gift, and every moment another opportunity to see that. Moment to moment life is showing up exactly how we need it to. It miraculously brings to us EXACTLY what we need to see, even if it might be icky to look at. So as "stuff" comes up day to day, remember...




We are all made of the same thing. Love.
You are Love,
and you are Loved.
and you have everything you need.

You are not perfect, and yet you are perfect, just the way you are.

No one is ever alone on this journey, you're not in this alone - if our only purpose is to share our love, and support one another.

Quick Delicious and Cholesterol lowering way to start your day

Superfood Cinnamon Toast Crunch Smoothie!

1 cup of almond milk
1 banana
1 heaping tablespoon of almond butter
1/2 teaspoon of vanilla extract
1 teaspoon of hemp seeds
1 teaspoon of cinnamon (you can add more if you like- test it first!)
handful of ice

Blend ingredients until smooth, enjoy!!

Did you know, just a 1/2 teaspoon of cinnamon a day can help lower LDL cholesterol.  It is also great for regulating blood sugar!

Hemp seeds are considered a superfood, they contain all the essential amino acids, so it's a great source of protein! They also contain omega 3 fatty acids which help reduce inflammation and the risk of developing heart disease and cancer.  

Detox Naturally- Healthy and hearty roasted butternut squash and cauliflower recipe!

Did you know? Cauliflower is full of antioxidants, and fiber which aid in detoxing the body naturally (hello new years resolution).  It also has anti-inflammatory properties, is a good source of vitamin C, as well as contains B vitamins, and can help in cancer prevention.  Cauliflower, broccoli and other cruciferous vegetables contain compounds known as isothiocyanates, which inhibit the growth of cancer cells.

Delicious Harvest grain with roasted butternut squash and cauliflower.... the best part? It's so simple to make!!

Ingredients:

 florets from 1 medium cauliflower

1 medium butternut squash peeled and cubed ( you can buy them already cut up and washed, but you will pay a lot more)

1/4 cup extra-virgin olive  oil

1 1/4 cup Trader Joes Harvest Grain

2 tablespoons lemon juice

1 teaspoon sea salt

1/2 teaspoon black pepper

1/2 teaspoon of thyme 

1 tablespoon goat cheese

2 tablespoons grated Parmesan (optional)

Directions:

Preheat the oven to 450 degrees F.

Cut the stem of the cauliflower and break the florets apart.

Place the cauliflower florets and butternut squash in a large saute pan or a roasting dish. 

Drizzle the olive oil over the cauliflower, and season with the garlic, lemon juice, salt and pepper. Place the saute/roasting pan in the oven and cook for 15 minutes, then removing to stir and place backin for another 20 minutes (until the cauliflower is softened to you liking. 

While this is cooking place the harvest grain mix into a sauce pan bring water to a boil and add in 1 1/4 cup of the grains, I also add in 1 teaspoon of olive oil.  Cover reduce to a simmer and cook for ten minutes. 

 Remove from the oven and sprinkle with the Parmesan. Once harvest grains are done, mix in 1 tablespoon of goat cheese, sprinkle with some seat salt and pepper ( I also added a sprinkle of thyme)  

Mix together butternut squash/cauliflower roast with the harvest grain!

ENJOY!!!

A big fat lie!

Not all fats are "bad" fats- well we've heard that more times then we would like. But it's the truth, and of these comes omega 3. A healthy little guy with numerous health benefits to offer.
Omega 3 is an essential fatty acid, meaning our bodies can no produce it- therefore we must look to our diet. Omega 3s are powerful anti-inflammatories,helping to improve joint and bone health, improve cholesterol by lowering triglycerides ands raising HDL, help improve the quality of the skin, by reducing redness, swelling, or irritation. May help in cancer prevention, as well heart disease and arthritis. Studies also show that people deficient in omega 3 may suffer from depression.

Start your day with Omega 3 Oatmeal tomorrow!

1/2 cup of old fashioned oats
1 cups of almond, soy or rice milk
1/4 cup of chopped walnuts
1 tbsp of ground blueberry flaxseed (Trader Joes is great!)
1/2 of a banana chopped up

Cook the oatmeal in the milk of your choice, stirring occasionally and allowing oats to absorb all the milk. Add in chopped up banana and allow the banana to get nice and gooey (warm banana has a nice sweet savory taste).
Transfer to a bowl and stir in walnuts and blueberry flaxseed. You can always drizzle some raw organic honey on top as well! ENJOY!!!

Kick start your immune system!

My daily beverage of choice, green tea. It is a potent source of catechins - healthy antioxidants that can inhibit cancer cell activity and help boost immunity. Everyone could use a little immunity boost, since everywhere we turn someone is sick. It also helps protect against bacterial infections, reduces inflammation, and enhances the effects of antibiotics.

A human being is a part of the whole, called by us "Universe," a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest, a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty. Nobody is able to achieve this completely, but the striving for such achievement is in itself a part of the liberation and a foundation for inner security.
-Albert Einstein

AAAAAHHHH- CHOOOOO

Seems to be that just about everyone has some sort of sniffle, cough, achy body, or tummy ache these days. The cold and flu are here and wrecking havoc on us and our loved ones. Here are some at home tips to help you stay well... and if already infected, help speed up the healing process.

Echinacea- Helps address the symptoms of the common cold, flu, sore throat and other common infections. It enhances the immune system.

Garlic- Common cold, sore throat, ear infections in children, high blood pressure, high cholesterol, fungal or yeast infections, low resistance to infection; it is a natural antibiotic and antiviral agent. Chop it up and add it to foods, or mix with water and allow to sit for 10 minutes then hold your nose and down the water. You can even chop them up and swallow them whole. Aim for two cloves in a day at the sign of a cold coming on.

Ginger- has antiviral and antimircobial properties that can help prevent or cut the duration of the stuffy nose, sore throat, aches and pains. Has anti-inflammatory as well as antioxidant compounds. Try ginger root tea with lemon.

Lemons- Adding lemon to water or tea is great way to up the vitamin c you are getting. The pill form isn't always best and getting it from the whole food it self can sometimes work better. Vitamin C has been shown to boost the immune system. When more white blood cells are present to fight infection, the life of the offending virus is cut short. Instead of taking pills, drink lemon juice mixed with warm water and a splash of honey. The water cuts the acidity of the lemon. The honey is added for a more pleasant taste and it's antiviral and antimicrobial properties as well. Lemon juice also decreases the toxicity of the virus in the body

Astragalus- Immune-boosting tonics. It is the root of a plant in the pea family long used in China to prevent illness and strengthen sick people. You can get slices of dried astragalus root at Chinese groceries and some health-food stores. Simmer the slices in tea or soups (they'll add a pleasant sweet taste). Or buy extracts of astragalus in liquid, capsule or tablet form. Follow the dosing directions on the package.

Eucalyptus -Respiratory problems including chest congestion, bronchitis, bronchial cough and sinusitis, sore throat; it is a natural antibacterial agent. Add a teaspoon of oil to boiling water for steam inhalations.

Peppermint oil- Massage peppermint oil on the chest to ease the congestion and colds, and help you breathe easier.

Stay well!!
Namaste ♥
Deanna Rae

Happy Friday!

Do something bold this weekend ;)

Namaste <3

Yours Truly 

-Deanna Rae 

HOLD UP...

..before we begin these resolutions to eat less, or just not at all, don't just drop the fork and knife on a whim. Your body isn't go to know that your mind decided to do this. By depriving your body of needed nutrients and calories- it will think starvation mode. Think of a squirrel before winter comes and how many nuts he can hold in his mouth to save up for winter. Our bodies work in a similar manner. Crash dieting, doesn't work, it never has, never will. Slow and steady wins the race 9 times out of 10. Here are some tips to get your scale to lighten up a bit.

1. Drink Water.
Hunger is often confused with dehydration. Next time you feel like a snack, have a glass of water. Even mild dehydration can alter our body’s metabolism, so aim to drink 8 glasses a day and limit soda, caffeine and alcohol. Drinking water before meals can help promote weight loss.

2. Eat Carbs: Real Carbs!
Replace refined carbohydrates like white bread, pasta, bagels, cereal and pretzels with complex carbohydrates from fruits, vegetables, whole grains, nuts, seeds and legumes. Fruits and vegetables are high in fiber which slows digestion and promotes stable blood sugar levels. They’re also packed with antioxidants which help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating them as you would find them in nature – breads are made from wheat that’s milled, while brown rice is simply taken straight from the plant, complete with fiber and phytonutrients the way Mother Nature intended they be eaten!

3. Choose Healthy Fats.
A common misconception is that fats should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, health of hair, skin and nails, vitamin absorption and normal everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados and extra virgin olive oil.

4. Emphasize Lean Protein.
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein in our food. Many foods contain protein, but the richest sources include animal products like meat, eggs, and fish, as well as plant sources like beans, nuts and seeds. When choosing animal protein sources, be conscious of the way the animal was raised and what it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh and peanut butter are good vegan protein sources.

5. Eat Breakfast.
By eating a hearty breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings. When we miss our first fuel of the day, by mid-morning we are hungry and more likely to engage in mindless nibbling, snacking, over eating and over compensating for any calories ‘saved’ by skipping breakfast. Studies repeatedly show daily breakfast consumption is associated with maintaining a healthy weight.

6. Eat More Frequently.
It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.

7. Exercise Your Body and Mind.
Exercise has enormous benefits for your mind and body with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean – remember, it doesn't have to be expensive.

8.Learn to Cook.
Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake of sodium, fat and calories. Try to reduce frying foods by learning to roast or bake, and eat more raw foods to boost flavor and cut calories. Use herbs and spices to reduce salt intake.

Namaste ♥
Deanna Rae