Recipes & Messages June 1 Mushroom Chicken June 4 Pumpkin Muffins June 5
Quinoa and Black Bean Salad June 6
Vegetable Medley with Creamy Polenta
Coconut Crusted Trout June 8
Beef Casserole June 11
Pancakes with Raspberry Sauce
Quiche Florentine June 13
Trail Mix June 14
Tomato Soup and Grilled Cheese
Blackberry Pear Smoothie June 18
Rosemary Beef Pie June 19
Bruschetta June 20 Meat Loaf
Raspberry Lemon Bars June 22
Tangerine and Blueberry Salad June 25
Limas and Spinach June 26 Morning Oatmeal June 27 Lettuce Wrap June 28 Poached Salmon June 29 Jerk Chicken
© 2018 Integrated Health & Wellness Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from Integrated Health & Wellness.
A clear and clean approach shortens the road to success.
Those who plan do better than those who do not plan even though they rarely stick to their plan. - Winston Churchill
Smile! Children so this as much as 400 times a day. It is very difficult to frown when looking at someone that smiles. Lots of smiling can make you healthier and less stressed - plus look better and smarter.
Maintaining a clean and clutter-free space can be a chore, both literally and figuratively. But, it is an important one, and after months of hibernating against winter’s chill, spring, with its warmer temperatures and budding trees, is the perfect time to tackle the challenge of freshening up your living space. People spend about 90 percent of their time indoors, and a good portion of that is spent at home. Keeping your house in order makes living in the space more enjoyable and it reduces the risk of falling. Prioritize your tasks from most important to least. Complete the most important first. The important things will always be completed on or ahead of time creating less stress.
Wellness Recipe: Mushroom Chicken For Sauce:
1/2 cup low sodium chicken broth 1/2 cup diced shitake mushrooms 1/2 cup diced porcini mushrooms 1 garlic clove minced
2 boneless skinless chicken breasts, cut into 1 inch squares
2 egg whites
1 teaspoon extra virgin olive oil 1/2 medium onion
1/4 cup all purpose flour 1/4 teaspoon basil 1/4 teaspoon oregano 1/4 teaspoon rosemary 1/4 teaspoon pepper
Combine the flour, basil, oregano, rosemary, and pepper into a shallow bowl. Heat the oil in a heavy skillet until hot. Mince the onion and cook in the pan until translucent. Dip the chicken in the egg whites, coat them with the flour mixture, and place into the pan. Cook the chicken all of the way through, about five minutes. Once the chicken is thoroughly cooked add the mushrooms and garlic clove and cook for three minutes. Add the chicken broth and let simmer. The sauce should simmer until it begins to thicken, about ten minutes. Stir to ensure uniform thickening. Serve with rice or pasta. Serves 2.
Getting organized is a journey, not a destination. - Rhonda Elliott
Enjoy silence and listen to your inner voice. With the constant noise around us through social media, a 24-hour daily news cycle, and an endless access to unlimited information through our devices, we are often unaware of how much it all grates on us and increases our stress levels. We yearn for silence and
peace. For one week try to pay less attention to feeds from social media and news outlets and more attention to whisperings of your inner voice. Disengage from the constant noise on social media and false reality that social media often creates. During that week pay attention to your thoughts, ideas, and feelings. Determine what you can subtract and add to your life to improve your happiness. Don’t avoid silence and learn how to harness its power to rejuvenate your busy life.
Use a paper or electronic planner to schedule your commitments. Planning and scheduling your life mindfully will improve your mental and physical health. This all means less stress!
Wellness Recipe: Pumpkin Muffins
1 cup sugar 1 cup applesauce 3 large eggs
1 16-oz. solid packed pumpkin 1 1/2 cups all purpose flour
1 1/2 cups whole wheat pastry flour 1/4 cup wheat germ
1 teaspoon ground cloves 1 teaspoon ground cinnamon 1 teaspoon nutmeg
1 teaspoon vanilla 1 teaspoon baking soda 1/2 teaspoon allspice 1/2 teaspoon salt
1/2 teaspoon baking powder 1 cup chopped walnuts
Demerra or raw sugar for top or muffins
Preheat the oven to 350 degrees Fahrenheit. Lightly spray the muffin pan with nonstick oil spray or use muffin papers. Blend the sugars and applesauce together. Add the eggs one at a time, beating well after each addition. Add the pumpkin and vanilla and blend well. Sift flour, cloves, cinnamon, nutmeg, baking soda, allspice, salt, and baking powder together in a large separate bowl. Add the pumpkin mixture in two additions stirring well after each
addition. Mix in the walnuts and wheat germ. Spoon the mixture into the muffin cups and top with demerra or raw sugar for a golden exterior. Bake for 35 minutes or until the crust is golden brown. Makes 2 dozen.
Rest is not idleness, and to lie sometimes on the grass under the trees on a summer’s day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time. - John Lubbock
Call a family member or a friend. Between social media, email, and texting, it’s easy to go without actually talking to your closest family members or friends. If you find yourself stressed out during your day, whether it be work-, family-, or life-related, there’s no reason you have to deal with it on your own. Picking up the phone and reaching out to someone you trust is one of the easiest and most effective ways to make you feel better. Take a few
minutes today to call a friend or family member. A phone call shows that you are dedicating time and one’s undivided attention to a conversation. Talking therapy with someone close will ease your mind and often give you a quick energy boost. It’s great to connect and laugh with family and friends and share happiness, love, and support.
Make sure that you are getting adequate amounts of quality sleep. Adults usually require about eight hours of good sleep. According to the National Institute of Health, sleep extends the life span, enhances the immune system, regulates body temperature, allows the brain and nervous system to function properly, and manages stress.
Wellness Recipe: Quinoa and Black Bean Salad
1/2 cup dry quinoa 1 1/2 cups water
1 1/2 tablespoons olive oil 3 tablespoons lime juice 1/4 teaspoon cumin
1/4 teaspoon ground coriander (dried cilantro seeds)
2 tablespoons cilantro, chopped 2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and drained
2 cups tomato, chopped
1 medium red bell pepper, chopped 1 medium green bell pepper, chopped 2 fresh green chilis (or to taste), minced black pepper (to taste)
Rinse the quinoa in cold water. Boil water in a saucepan, then add 1. the quinoa. Return to boil, then simmer until the water is absorbed, 10 to 15 minutes. Cool for 15 minutes.
While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, 2. chopped cilantro, and scallions in a small bowl, and set aside. Combine chopped vegetables with the black beans in a large bowl, and 3. set aside. Once quinoa has cooled, combine all ingredients and mix well. Cover 4. and refrigerate until ready to serve. This delightful chilled salad could be a great main entree or side dish. Yield: 6 servings Serving size: 1 cup Calories 208 Total Fat 5 g Saturated Fat 1 g Cholesterol 0 mg Sodium 284 mg Total Fiber 7 g Protein 9 g Carbohydrates 34 g Potassium 619 mg
If you aim at nothing, you’ll hit it every time. - Author Unknown
Looking for a mental pick-me-up? Watch a Technology, Entertainment and Design Talk. TED Talks are educational, entertaining, and inspirational presentations that will connect you with your sense of wonder and curiosity. These short talks are ideas worth spreading.
Set goals for your life. Choose ones that are realistic, achievable, and both short-term and long-term. Goals provide direction for your life and allow you to stay on track. They allow you to achieve what you aim for.
Wellness Recipe: Vegetable Medley with Creamy Polenta
For vegetable medley: 1/2 cup broccoli
1/2 cup zucchini, sliced
1/2 cup green beans or snow peas 1/4 cup red bell pepper, sliced 1 shitake mushroom, diced 5 asparagus spears, chopped 1 can tomatoes with juice 1/2 teaspoon tarragon 1/2 teaspoon rosemary For polenta:
1 cup polenta
2 cups low sodium chicken broth 1 cup reduced fat mozzarella cheese 1 teaspoon butter
Combine the polenta with the 2 cups of chicken broth in a large pan and heat to boiling. Cook the polenta until it has thickened and totally absorbed all of the broth, stirring occasionally for about 20 minutes. Remove from heat and add the cheese and butter stirring until completed combined. Spoon the polenta into dishes and let cool. In a large skillet combine the remaining ingredients for the vegetable medley and cook until all the vegetable are soft and slightly crunchy. Spoon the vegetable medley over the polenta and sprinkle with more cheese. Serves four.
Your house is your home only when you feel you have jurisdiction over the space. - Joan Kron
Do a kind deed for a random stranger. Learn to become more attentive to the needs of those around you and begin to act in small ways. Being kind to others will make you healthier. Several studies show that helping others can protect us from disease and prolong one’s life. Giving brings joy. When we’re joyful, our stress levels drop and our immune system gets a boost. Compassion and empathy shove aside negative emotions and release those feel-good hormones called endorphins.
Schedule regular sessions to declutter one area in your life. Go through that area with a garbage can and fill it. If you haven’t used an item in six months throw it or give it away. People tend to use only 20% of the items in their homes. After de-cluttering, you will be able to find things more easily! De-cluttering your life will allow you to have more space, more time, and less stress.
Wellness Recipe: Coconut Crusted Trout
4 trout fillets with bones removed 1/2 cup coconut
1/4 cup wheat germ 1/4 cup all purpose flour 2 teaspoons brown sugar 1/4 teaspoon black pepper 3 tablespoons ground almonds 1/4 cup oil
1/4 cup water
2 tablespoons lemon juice
Preheat the oven to 350 degrees. Place the water and lemon juice into a shallow baking dish and place the fish on top. Combine the remaining ingredients into a separate bowl. Mix thoroughly and spread
thickly on top of the fish. Bake for 20 minutes. At twenty minutes, check to see if the fish is cooked all the way through and that the coconut mixture has formed a golden crust. If not, cook for about ten minutes longer. Serves four.
Tension is who you think you should be. Relaxation is who you are. - Chinese Proverb
Stretch. The stress and tension we experience in our day to day lives often show up in or bodies in the form of tense muscles. Simple stretching can increase flexibility and joint range of motion, improve circulation, have better posture, reduce stress and enhance coordination.
Add a massage to your to do list or have your spouse give you a massage. Massage oil with aromatherapy oils also enhance relaxation. A massage promotes deep relaxation, stress relief, flexibility, relief of stiffness, and improves circulation.
Wellness Recipe: Beef Casserole
1/2 pound lean ground beef 1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper without seeds, cubed 3 1/2 cups tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper 1/4 teaspoon paprika 1 cup frozen peas 2 small carrots, diced 1 cup uncooked rice 1 1/2 cups water
In a skillet, brown the ground beef and drain off the fat.1. Add the rest of the ingredients. Mix well. 2. Cook over medium heat and cover skillet until boiling. 3. Reduce to low heat and simmer for 35 minutes. Serve hot.4. Yield: 8 servings Serving size: 11/3 cups Calories 201 Total Fat 5 g Saturated Fat 2 g Cholesterol 16 g Sodium 164 mg Total Fiber 3 g Protein 9 g Carbohydrates 31 g Potassium 449 mg
One of the secrets of getting more done is to make a “To Do List” every day, keep it visible, and use it as a guide to action as you go through the day. - Jean de La Fontaine
Recite positive affirmations vocally. You are what you think. Every thought you think and every word you speak is an affirmation. All of our self-talk, our internal dialogue, is a stream of affirmations. Vocal affirmations can be a powerful tool to help you change your mood, state of mind, and manifest the change you desire in your life.
Writing down all that you need to do allows you to not forget anything and plan your day around the things that are important. Find a tracking style that fits your individual needs.
Wellness Recipe: Pancakes with Raspberry Sauce
For the pancakes:
1 cup whole wheat pastry flour 1 cup all purpose flour
1/4 cup wheat germ 1 teaspoon baking soda 2 tablespoons sugar 1/2 teaspoon salt 2 cups buttermilk 2 eggs, divided 1 tablespoon oil
For the Raspberry Sauce: 1 cup water
1 cup raspberries
1 tablespoon cornstarch 2 tablespoons sugar
Combine the water, cornstarch, and sugar for the raspberry sauce into a quart sauce pan and bring a boil. Add the berries as soon as the mixture boils and stir constantly until the mixture begins to thicken and become translucent. Remove from heat and let cool. Combine all the ingredients for the pancake and stir thoroughly. Drop the pancake batter into a skillet sprayed with nonstick cooking spray and cook both sides. Serve with the Raspberry Sauce. Serves Four
The more that you read, the more things you will know. The more that you learn, the more places you’ll go. - Dr. Seuss
Write to someone who has made a difference in your life. This person could be a teacher, mentor, coach, neighbor or maybe even an influential person you’ve never met. Our lives are often changed profoundly for good because of another’s words or actions. Write this person a sincere note of thanks and how much they influenced you for good.
Spend your fifteen challenge minutes today reading about the benefits of organization. Knowledge is power that can fuel permanent changes! Reading what others have found to work will give you great ideas on how to organize about anything from your home to your busy daily schedule.
Wellness Recipe: Quiche Florentine For Crust:
2 1/4 cup of all purpose flour 1/3 cup of butter
Ice water as needed For Filling:
4 eggs, lightly beaten 1 cup of fresh spinach
1 garlic clove minced or pressed 1/2 cup diced ham pieces
1/2 cup mozzarella cheese 1/2 cup skim milk
1/4 cup minced onion 1/4 cup all purpose flour 1/2 teaspoon nutmeg 1/4 teaspoon pepper
Preheat the oven to 350 degrees Fahrenheit. Combine the flour and shortening for the crust and mix by hand or with a pastry cutter. Once the shortening in completely incorporated into the flour add the ice water a tablespoon full at a time until the mixture comes together and forms a ball. Roll out the dough on a floured surface and place into the bottom of the pie pan. Combine all the ingredients for the filling and mix thoroughly making sure there are no lumps of flour. Pour this mixture into the pie pan with the crust. Bake for 35 to 40 minutes or until the middle is set and the top is slightly golden brown.
Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their freshness into you, and the storms their energy, while cares will drop off like falling leaves. - John Muir
Collect and record your favorite motivational quotes. Whenever you hear an inspirational or motivational quote that speaks to you, write it down. Read them whenever you need encouragement.
Add frequent nature walks into your weekly schedule! Walk through the park or around your neighborhood. Walking improves your mood, benefits your brain power, and wards off depression.
Wellness Recipe: Trail Mix
1 cup unsalted pretzels
1 cup whole or slivered almonds 1 cup whole or chopped pecans 1/2 cup dried blueberries
1/2 cup dried cranberries 1/2 cup dried banana chips 1/2 cup figs
Mix all the ingredients together and store in an airtight container. Makes 5 cups.
Procrastination is opportunity’s assassin. - Victor Kiam
Think of one thing you are grateful for. Try to hold a mental image of that thing for 1 or 2 minutes. Taking an attitude of gratitude towards life helps us build good relationships with others. When gratitude is combined with a feeling of kindness towards others it helps us get through the difficult times and improve the good times.
Beat procrastination by completing the worst task first, breaking your work up into small increments, doing things ahead of time, and balancing your planning time with your working time. Procrastination is the number one stealer of your precious time. If you can stop it you will have much more time for things that really matter.
Wellness Recipe: Tomato Soup and Grilled Cheese
For the Soup:
2 cans of tomatoes with their juice 2 teaspoons refined sugar
1 garlic clove minced or pressed 1/2 teaspoon basil
1/2 teaspoon oregano
1/4 teaspoon granulated onion powder 1/4 teaspoon pepper
1/2-3/4 cup cooked brown rice For the Grilled Cheese:
4 slices of whole wheat artisan bread 2 tablespoons artichokes (optional) 1/2 cup brie
1/4 teaspoon parsley 1/2 teaspoon oil
Combine all of the soup ingredients except the rice into a quart saucepan. Bring to a boil, cover, and let simmer for five minutes. Stir occasionally to make sure that the sugar has dissolved. Remove from heat and add rice. Place soup into a blender or food processor and puree the soup, making sure that the rice is completely blended into the soup. For the grilled cheese, place the oil into a skillet and heat until warm. Rub one side of each slice of bread into the oil. Place two slices of bread oil side down in the skillet. Spread the parsley on the bread, then the artichokes, and finally spread the cheese evenly on top of spinach. Place the other two slices of bread oil side up on top of the cheese. Cover the pan and cook until the bottom slice in golden brown. Flip over, cover, and cook the other slice until it is golden brown. Cut the grilled cheeses in half and serve with tomato soup. Serves 2.
Life is not merely to be alive, but to be well. - Marcus Valerius Martial
Listen to your favorite song. You’ll feel better instantly. Music offers physical and mental health benefits all through life, whether you enjoy
playing an instrument or listening to your favorite music.
Design a healthy diet! Plan your meals in advance to reduce the amount of fast food or highly
processed foods in your diet. Next time you make a meal, make extra and freeze it for a fast meal. Planning your meals in advance will allow you to avoid extra calories and higher fat content.
Wellness Recipe: Blackberry Pear Smoothie
1 cup pear pieces 1 cup blackberries 2 tablespoons honey
1 cup low-fat vanilla yogurt
1/2 cup skim milk or vanilla soy milk 1/4 teaspoon nutmeg
2 teaspoons milled flaxseed (optional) Combine all the ingredients into the
blender and blend until smooth and thick. Serve immediately. Serves 2
We must use time as a tool, not as a crutch. - John Fitzgerald Kennedy
Lie down and take a nap. A short nap is usually recommended (20-30 minutes) for short-term alertness. This type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.
Use small amounts of time! Use the time spent standing in line, holding on the phone, or waiting to your advantage by planning or completing small tasks. Using small amounts of time will allow you to become more efficient and not waste bigger chunks of time completing these smaller tasks.
Wellness Recipe: Rosemary Beef Pie
2 1/4 cup of all purpose flour 1 teaspoon parsley
1/2 cup of butter Ice water as needed For Filling:
1 pound lean beef, cubed into 1 inch pieces 1 teaspoon oil
1 small can of corn 1/2 cup cubed potatoes 1/2 cup diced zucchini 1/2 cup fresh green beans 1/2 cup broccoli
1/4 cup carrots
1/4 cup fresh or frozen peas 1/4 cup sweet potatoes 1/2 teaspoon rosemary 1/2 teaspoon pepper 1/4 teaspoon basil
1/4 teaspoon Cajun seasoning 1/4 cup skim milk
1 can low sodium beef broth 3 tablespoons cornstarch
Preheat the oven to 350 degrees Fahrenheit. Combine the flour, parsley, and shortening for the crust and mix by hand or with a pastry cutter. Once the shortening in completely incorporated into the flour add the ice water a tablespoon full at a time until the mixture comes together and forms a ball. Divide the dough in half and roll out the dough on a floured surface and place into the bottom of a large pie pan. Roll out the other half for the top of the pie. Place the oil in the pan and heat until warm. Add the beef, rosemary, pepper, basil, and Cajun seasoning and cook until the beef is fully done. Combine all vegetables with the beef and place into the pie pan. Whisk the cornstarch into the milk and then add the beef broth. Pour this liquid into the pie pan with the meat and vegetables. Place the other crust on top and crimp around the edges. Place into the oven and bake for 25 to 30 minutes or until the crust is golden brown.
We can do no great things, only small
things with great love. - Mother Teresa
Play with your family members young and
old. Tap into a child’s boundless energy or
into the wisdom of an older family member
by spending some time with them. This will
only work if you are not distracted.
Use the fifteen minute rule! Spend fifteen
minutes each day for quick cleaning
maintenance. Instead of spending hours
cleaning every once a week or less, fifteen
minutes each day will help keep everything
Wellness Recipe: Bruschetta
3 large beefsteak tomatoes diced into small squares
2 teaspoons white truffle oil 1/2 teaspoon basil
1/4 teaspoon parsley 1/4 teaspoon marjoram 1/4 teaspoon rosemary 1/4 teaspoon black pepper
Small slices of fresh buffalo mozzarella cheese
Slices of artisan bread Virgin olive oil
Toss tomato pieces with oil and spices. Toast or bake the bread slices until golden brown and brush them with olive oil. Spread the tomato mixture over the toast thickly. Top with small slices of mozzarella cheese. Serve as an appetizer.
Music expresses that which cannot be put
into words and that which cannot remain
silent. - Victor Hugo
Make a donation to a favorite charity.
Donating is a selfless act. Being able
to give back to those in need helps you
achieve a greater sense of personal
satisfaction and growth. Interestingly,
unlike impulsive spending, impulsively
giving can bring wonderful benefits to your
mind, body, and community.
Put together your favorite playlist for
soft and soothing music. It will allow you
to relax and relieve the stress from the
day. Listening to soft and soothing music
shifts the brain’s activity from beta waves
to alpha waves, thus lowering stress and
Wellness Recipe: Meat Loaf
1 pound ground beef, extra lean 1/2 cup tomato paste
1/4 cup onion, chopped 1/4 cup green pepper 1/4 cup red pepper
1 cup fresh tomatoes, blanched, chopped 1/2 teaspoon mustard, low sodium
1/4 teaspoon ground black pepper 1/2 teaspoon hot pepper, chopped 2 cloves garlic, chopped
2 scallions, chopped
1/8 teaspoon nutmeg, ground 1 teaspoon orange rind, grated 1/2 teaspoon thyme, crushed
1/4 cup bread crumbs, finely grated
Preheat oven to 350 degrees Fahrenheit. Mix all ingredients together. Place in 1-pound loaf pan (preferably with drip rack) and bake, covered, for 50 minutes. Uncover pan and continue baking for 12 minutes. Yield: 6 servings Serving size: 1 1/4-inch thick slice Calories 193 Total Fat 9 g Saturated Fat 3 g Cholesterol 45 mg Sodium 91 mg Total Fiber 2 g Protein 17 g Carbohydrates 11 g Potassium 513 mg
All happiness depends on a leisurely breakfast. - John Gunther
Develop a consistent morning routine. This is one of the most important things you can do for yourself. Developing a morning routine often involves waking early in order to spend an extended period of time focusing on
self-improvement exercises to empower your day. Try to have the first hour of your day vary as little as possible with a routine. A morning routine sets the tone for the whole day, and if you do each day right, you’ll do life right.
Run errands efficiently. Make a list of all of your errands, group them by priority and location, and develop a schedule to complete them. This simple step will save you time, gas, and ensure that all of your errands are completed on time.
Wellness Recipe: Raspberry Lemon Bars
Filling: 1 cup water 1 cup raspberries
1 tablespoon cornstarch 3 tablespoons brown sugar 1 tablespoon lemon juice 1 teaspoon lemon zest Cookie Base:
1 cup applesauce (as an alternative to butter or oils)
1 3/4 cup whole wheat pastry flour 1 1/2 cup of whole oats
1 cup sucanat
1/2 teaspoon baking soda 1/2 teaspoon salt
Preheat the oven to 400 degrees and lightly spray or oil a 9 by 13 inch pan. Combine the water, sucanat, and cornstarch in a quart saucepan and heat until boiling or the mixture starts to thicken while stirring constantly. Add the berries, lemon juice, and lemon zest and return the mixture to a boil stirring constantly. Once the mixture has thickened, set aside to cool. Combine all of the ingredients for the cookie base into a mixing bowl. Press half of this mixture into the pan. Pour the berry filling on top of this cookie base and spread evenly. Press the remaining half of the cookie base on top of the berry filling. Place into the oven and bake for 25-30 minutes until the top is golden brown. Cool for five minutes and then cut into bars.
You only can live on adrenaline for so long; one thing is for sure, it doesn’t pay the bills. - John Barrow
Walk it out to work it out. If you want to boost creative problem solving or get a fresh perspective, then climb out of those comfy living room chairs. Consider going for a walk of at least 5 to 15 minutes before tasks that rely on creative output. Walk indoors or outside. The act of
walking is more important than the environment.
Create a reminder station. Buy a rack or filing system with the months of the year. Place bills, invitations, and other important date sensitive materials in it. Stay organized and enjoy the benefits.
Wellness Recipe: Tangerine and Blueberry Salad
3 tablespoons fresh lime juice 2 tablespoon apple juice 4 teaspoons honey
1 tablespoon balsamic vinegar 1/4 teaspoon salt
1/8 teaspoon cayenne pepper 1/8 teaspoon cinnamon
3/4 cup fresh blueberries
3 tablespoons roasted sunflower seeds
In a large bowl, whisk together the lime juice, apple juice, honey, vinegar, salt, cinnamon, and cayenne. Use a zester to create about 1/4 teaspoon of tangerine zest. Peel the tangerines and separate into segments. Cut the segments crosswise into 2 or 3 pieces; discard any seeds. Add the blueberries, tangerines, and zest to the bowl and toss to combine. Chill until serving time. Sprinkle with the sunflower seeds just before serving. Serves four.
Cherish your visions; cherish your ideals; cherish the music that stirs in your heart, the beauty that forms in your mind, the loveliness that drapes your purest thoughts, for out of them will grow delightful conditions, all heavenly environment; of these if you but remain true to them, your world will at last be built. - James Allen
Enjoy pictures or videos of family and friends. These important connections are very reinforcing, to all of us, and contributes to happiness, mental health, and physical health. Put those gigabytes of pictures and video data to good use by watching, sharing, and remembering often.
Surround yourself in beauty. Place items that you enjoy and are beautiful around you such as plants, pictures, and memorable items.
Wellness Recipe: Limas and Spinach
2 cups frozen lima beans 1 tablespoon vegetable oil
1 cup fennel, cut in 4-inch strips 1/2 cup onion, chopped
1/4 cup low-sodium chicken broth 4 cups leaf spinach, washed thoroughly 1 tablespoon distilled vinegar
1/8 teaspoon black pepper 1 tablespoon raw chives
1. Steam or boil lima beans in unsalted water for about 10 minutes. Drain. 2. In skillet, saute onions and fennel in oil. 3. Add beans and broth to onions and cover. Cook for 2 minutes. 4. Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes. 5. Stir in vinegar and pepper. Cover and let stand for 30 seconds. 6. Sprinkle with chives and serve. Yield: 7 servings Serving size: 1/2 cup Calories 93 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 84 mg Total Fiber 6 g Protein 5 g Carbohydrates 15 g Potassium 452 mg
Efficiency is doing better what is already being done. - Peter F. Drucker
Snack on fresh fruits and vegetables throughout the day. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized. These natural snacks are available in an almost infinite variety - there’s always something new to try!
As you manage your time make sure that you make time for a healthy breakfast! After sleeping all night, your body is depleted and needs fuel to keep going. Eating a healthy breakfast increases your reasoning skills, well-being, and physical endurance.
Wellness Recipe: Morning Oatmeal
1/2 cup whole oats 1 cup of skim milk
2 tablespoons of raisins or craisins 2 tablespoons of sucanat
2 tablespoons of slivered almonds 1 tablespoon of wheat germ 1 tablespoon of milled flax seed
Sprinkle of cinnamon, nutmeg, allspice, cloves, and orange peel
Combine the oats, milk, and raisins in a large microwavable bowl. Microwave on high for two minutes and then stir. Continue to microwave until the oats are thoroughly cooked and all of the milk is absorbed, about 2 minutes. Take out of the microwave and add the remaining ingredients. Stir all the ingredients in. Additional milk can be added for taste. Serves one.
Too many people spend money they haven’t
earned, to buy things they don’t want, to impress people they don’t like. - Will Rogers
Disconnect from your devices. In an environment saturated with computer screens, tablets, smart phones, and flat screen TVs, it’s quite possible to spend your entire waking hours staring at glowing screens. Rest your eyes and mind by finding
reasons to set them down as you disconnect from the treadmill of digital information.
Live with less! Organize your life by getting rid of all the things you don’t use or need and think twice before purchasing more. Trying to pay for, clean, fix, and organize too many things can overwhelm you.
Wellness Recipe: Lettuce Wrap
1 pound ground turkey 1 tablespoon light soy sauce 1 teaspoon minced garlic
2 teaspoons minced fresh ginger root 1 cup brown rice
1 cup water
16 large lettuce leaves 1 cup shredded carrots
1 cup green onions, thinly sliced 1 cup sliced red bell pepper 1 cup sliced radishes 1/3 cup light soy sauce 1/3 cup water
3 tablespoons fresh lemon juice 2 teaspoons minced garlic
1 tablespoon minced fresh ginger root 1 teaspoon sugar
In a medium bowl, mix together ground turkey, 1 tablespoon soy sauce, 1 teaspoon minced garlic
and 2 teaspoons ginger. Form into 16 meatballs and roll into ovals. Cover and refrigerate. In a medium saucepan over medium heat, combine rice with 2 cups water. Bring to a boil, reduce heat and simmer for 20 minutes, or until rice is tender. Preheat the grill or broiler. Arrange rice, lettuce leaves, carrots, scallions, radishes and red peppers onto a serving platter or place each into a small bowl. In a medium bowl, mix together 1/3 cup soy sauce, 1/3 cup water, lemon juice, 2 teaspoons garlic, 1 tablespoon ginger, and sugar. Divide into 4 small dipping bowls. Thread two meatballs onto each 10 inch skewer. Grill or broil for 10 to 12 minutes, turning occasionally to brown all sides. If broiling, line the broiler pan with aluminum foil and drain fat after 6 minutes. To eat, place a leaf of lettuce onto the palm of your hand, spoon on a little rice, then a meat roll, and a few of the vegetables. Roll up and dip in dipping sauce or spoon sauce over.
Simplicity is the ultimate sophistication. - Leonardo DaVinci
Read your personal mission statement. If you don’t have one start writing yours today. Don’t worry about making it perfect as edits take place over time. Personal mission statements are an important component of leadership and personal development. They force you to think deeply about your life, clarify its purpose, and identify what is truly important to you.
Feel like you’re trapped in your own house? Unable to navigate through a constantly growing sea of stuff? Whether it’s clothes, paperwork, tech toys, sports gear, hobby tools - or all of the above and more - our possessions need a place of their own, so our homes and our lives are easier to manage.
Wellness Recipe: Poached Salmon
Spicy Tomato Relish
2 medium tomatoes, chopped
2 tablespoons yellow onion, finely chopped 2 tablespoons fresh parsley, finely chopped 1 teaspoon red pepper flakes, or to taste 1/4 cup red wine vinegar
2 tablespoons olive oil black pepper, to taste Salmon
4 5-ounce salmon steaks 3 cups water
4 black peppercorns 1 lemon, thickly sliced 3 parsley sprigs
1 small onion, thickly sliced 2 bay leaves
1. For relish, combine all the ingredients in a bowl and set aside. 2. Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaf. 3. Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water. Add additional water if needed. 4. Cook, uncovered, for 10 to 12 minutes or until fish is just tender. It will flake easily when tested with a fork. Never let water boil or fish will toughen. 5. Divide the relish on four plates. Yield: 4 servings Serving size: 1 salmon steak and 1/4 cup relish
Calories 246 Total Fat 10 g Saturated Fat 3 g Cholesterol 93 mg Sodium 94 mg Total Fiber 2 g Protein 31 g Carbohydrates 7 g Potassium 945 mg
Never be afraid to sit awhile and think. - Lorraine Hansbury
Practice mindfulness. Mindfulness is simply the ability to become fully engaged in the present moment. It is more difficult than it sounds since our minds wander effortlessly to past difficulties or future anxieties. We also frequently engage in day-dreaming and mind-wandering. Research has shown that our mind-wandering significantly contributes to our unhappiness. The good news is that we can learn to become more mindful.
Meditation has many proven psychological and physiological benefits. Research has shown that the psychological benefits of meditation include access to theta brain wave states for optimal learning, decreased stress, and more positive self-concept. Physiological benefits include lowered heart rate and blood pressure.
Wellness Recipe: Jerk Chicken
1/2 teaspoon cinnamon, ground 1 1/2 teaspoons allspice, ground 1 1/2 teaspoons black pepper, ground 1 tablespoon hot pepper, chopped 1 teaspoon hot pepper, crushed, dried 2 teaspoons oregano, crushed
2 teaspoons thyme, crushed 1/2 teaspoon salt
6 cloves garlic, finely chopped
1 cup onion, pureed or finely chopped 1/4 cup vinegar
3 tablespoons brown sugar
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
1. Preheat oven to 350 degrees
Fahrenheit. Wash chicken and pat dry. 2. Combine all ingredients except chicken in large bowl. Rub seasonings over chicken and marinate in refrigerator for 6 hours or longer. 3. Space chicken evenly on nonstick or lightly greased baking pan. 4. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30-40 minutes or until the meat can easily be pulled away from the bone with a fork. Yield: 10 servings Serving size: 1/2 breast or 2 small drumsticks Calories 113 Total Fat 3 g Saturated Fat 1 g Cholesterol 49 mg Sodium 161 mg Total Fiber 1 g Protein 16 g Carbohydrates 6 g Potassium 192 mg