Kale Salad Recipe

1 bunch kale
1/2 cup shredded carrots
1/4 cup red onion chopped
1 tsp toasted sesame seeds
1/2 avocado cubed

Dressing
2 tsp toasted sesame oil

1 tbsp olive oil
juice of 2 limes sweetened with honey

Combine salad ingredients. Drizzle oils over the salad and mix well. Add sweetened lime juice and mix. Enjoy!

Five Tips to Quiet Your Mind

Is stress leaving you drained and zapping the joy in your life?  Two-thirds of visits to family doctors are for stress-related symptoms.  Challenging situations will always be a part of our lives, but we can learn to manage stress better to avoid physical and emotional pain. Here are five tips to help you conquer stress and quiet your mind.

1.      Slow down. Yes, you can do it!  Breathe deeply. Eat slowly. Savor the experience of dining with loved ones. If you are feeling overwhelmed with all you need to do, make a not-to-do list.  Focus on what is most important and leave the rest for another time. Be present to the joys of the moment.

2.      Lighten up. Laugh more, worry less.  Grab your kids or your husband and dance around the house. Watch a funny movie, recall moments of fun, tell a joke, or read the comics. Laughter releases tension and lifts our mood.

3.      Keep moving.  Yoga is a gentle exercise combined with healthy breathing that brings a relaxed state of mind. Find exercise that you enjoy and do it regularly to release stress and boost endorphins.

4.       Prepare your body and mind for restful sleep.  Try a warm bath with drops of lavender oil or put two drops of lavender oil on your pillow for relaxation. About an hour before bed, dim the lights, turn off the computer or TV, and play soft music or read. This lets your body know that it is time to slow down and get ready for sleep.  End your day by writing five things you are grateful for in a gratitude journal. This will keep you focused on the positive and create peace.

5.      The food-mood connection. Food matters. The food we eat can either increase our stress or decrease it. A diet high in sugar, processed food, and soda can make us feel anxious, moody, or irritable because of the blood sugar swings.  Magnesium is the relaxation mineral so by choosing foods that are high in magnesium you will be able to handle stress better,  Some magnesium rich foods are beans, avocados, dates, brown rice, almonds, cashews, shrimp, and greens.  Foods with Omega 3’s like walnuts, fish, flax seeds and chia seeds help to balance mood as well.

As we slow down, focus on the positive, create peace, and nurture our body with whole foods, we will find balance in our lives.  Joy comes from a life in balance.

Close-to-Nature Snacks for Kids and Busy Moms

Here we are back in the school routine with early mornings and the rush to get kids dressed, fed, brushed, combed, and ready with school supplies. Bravo, moms!  You do an amazing job with all you juggle in a day.

Another challenging part of the day happens when the kids charge through the door after school and are ready to devour everything in the house!  Many kids eat lunch as early as 10:30 or 11 in the morning so by the time school is out, they are starved.  In order to give your child the best nutrients choose food as close to nature as possible.  When reading food labels remember that the first ingredient is the most abundant. Avoid packaged or processed foods that are high in sugar, fat, or trans fats, high fructose corn syrup, preservatives, dyes, and artificial sweeteners. Junk food leads to junk mood and difficulty focusing in school.  Fresh fruit, veggies, and whole grains, and nuts and nut butters are good choices.

Here are some healthy snack ideas that boost kids’ nutrition:

1.      Frozen bananas. Cut a banana in half and put each half on a popsicle stick. Roll the halves in yogurt and then coat with granola and freeze.

2.      Quick pizza. Drizzle tomato sauce and sprinkle low-fat mozzarella cheese on a whole-grain English muffin half. Sprinkle with seasoning like oregano and garlic. Heat in a toaster oven until cheese melts.

3.      Yogurt parfaits. Layer fruit like strawberries and blueberries and low-fat yogurt in a parfait glass. Top with granola..

4.      Snack mix. Make a mix of ready-to-eat organic cereal, dried fruit, and nuts or seeds. Place in a bag and you have a ready-to-go snack.

5.      Snack kabob. Cut up cubes of low-fat cheese and place them with grapes on mini pretzel sticks.

6.      Ants on a log. Kids enjoy making this with celery sticks spread with nut butter and topped with raisins.

7.      Hummus Delight. Arrange pita chips, baby carrots, and apple slices on a plate. Serve with hummus.

8.      Smoothies. Blend organic milk, coconut milk, or almond milk with bananas or strawberries. For extra nutrition add a handful of spinach or kale to the smoothie.  You will not taste the greens with the sweet fruit.

9.      Popcorn. Popcorn is always a favorite and air popped is  a healthy way to prepare it.

10.  Tortilla treat. Take a corn tortilla and sprinkle with low-fat, grated Monterey Jack cheese. Fold it in half and then put it in the toaster oven or quesadilla maker for two minutes. Top with salsa.

Involve your kids as much as possible in preparing the snacks or helping out with meals. With lots of fresh fruit and veggies, kids as well as adults, soon lose the craving for high sugar, high fat foods. A healthy child is a happy child who will perform better in school and be more focused.

Linda Poynter

Health and Nutrition Counselor

Need help with your health goals? Contact me for a free, initial health consultation.  lindapoynter422@gmail.com

Celebrate Your Joy With a Gratitude Journal

 It was while my daughter and I were on a weekend get-away trip at a mountain resort that we decided to make gratitude journals. We found a scrapbook store and set to work (ok, play) covering our notebooks with vibrant scrapbook paper and embellishments. We decided that each day we would write five things that we were grateful for in our journals. If you begin your day doing this, you will be more focused on the positive things that are happening in your life. Ending your day by writing what you are grateful for brings such a feeling of peace and the tensions of the day seem to melt away. You will drift peacefully off to sleep.

I am sharing this because taking time for self-care and gratitude opens your heart to more joy and abundance in your life. I hope you will take this challenge and create a gratitude journal. I would love to hear from you about your experience with the journaling!

Recipe for Lemon Kale Chips

Looking for healthy snacks for the family? You can't go wrong with kale chips! Crispy, tangy, and so delish! Kale is loaded with minerals and vitamins and is great for boosting energy, purifying the blood, and immune strengthening.


Try this recipe that even picky eaters will like.


Lemon Kale Chips

1 bunch kale (washed and prepared)
2 tbsp olive oil
2 tbsp lemon juice
1/4 tsp celtic sea salt

1. Preheat oven to 350
2. Chop kale into 1/2 inch pieces
3. Place kale in a large bowl
4. With hands massage oil,lemon juice, and salt into kale
5. Place kale on parchment lined baking sheet
6. Bake at 350 for 10-15 minutes until kale is dark green and crispy
7. Cool and serve

This recipe comes from elanaspantry.com Elana offers fantastic gluten-free recipes on her site.

Enjoy!

Mary's All-Purpose Gluten -Free Flour Blend

I found this recipe for a gluten-free flour blend in the magazine Living Without. This is a fantastic magazine for people with allergies or food sensitivities. I like this recipe because it has brown rice flour which has more flavor and nutrients than just white rice flour. Gluten-Free Flour Blend 2 cups brown rice flour 2 cups white rice flour 1 1/3 cups potato starch (not potato flour) 2/3 cup tapioca starch/flour Mix ingredients together. Store in a tightly covered container in the refrigerator until used. Each cup contains 4g fiber and 7g protein Happy Baking!

Teleclass on Stress and the Mind-Body Connection

Join me for my teleclass, Stress and the Mind-Body Connection on May 5th 9-9:30am Pacific Time. I will be discussing how stress affects the body and how to manage it. Don't let stress drain you of energy and joy! Connect to this teleclass by dialing (712) 432-0900. Then put in the access code 608626. Be well! Linda

Enjoy Fresh Berries

Try this tip to avoid moldy berries and have them last longer. MOLDY BERRIES? ~ Berries are delicious, but they're also kind of delicate. Raspberries in particular seem like they can mold before you even get them home from the market. There's nothing more tragic than paying $4 for a pint of local raspberries, only to look in the fridge the next day and find that fuzzy mold growing on their insides. Well, with fresh berries just starting to hit farmers markets, we can tell you how to keep them fresh! Here’s a tip I’m sharing on how to prevent them from getting there in the first place: WASH THEM WITH VINEGAR When you get your berries home, prepare a mixture of one part vinegar (white or apple cider probably work best) and ten parts water. Dump the berries into the mixture and swirl around. Drain, rinse if you want (though the mixture is so diluted you can't taste the vinegar,) and pop in the fridge. The vinegar kills any mold spores and other bacteria that might be on the surface of the fruit, and voila! Raspberries will last a week or more, and strawberries go almost two weeks without getting moldy and soft. So go forth and stock up on those pricey little gems, knowing they'll stay fresh as long as it takes you to eat them. This tip comes from Truthful Simple Health

The Power of Green

Increase Leafy Green Vegetables

Most American diets are lacking in leafy green vegetables. Greens strengthen our circulatory and respiratory systems. Greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are also full of fiber, folic acid, and chlorophyll.

Some of the benefits of eating greens are:

• blood purification
• cancer prevention
• immune strengthening
• energy
• promotion of healthy intestinal flora
• improved liver, gallbladder, and kidney function
• reduced congestion in the lungs

Broccoli is popular, but be adventurous and try other greens as well. Try bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabi, spinach and swiss chard. 

Nourish yourself with greens and watch your energy soar!

Be Prepared for Allergy Season

Tips, Tricks, and Natural Remedies for Allergy Season

Posted on March 28, 2012 by Integrative Nutrition

Many Americans have welcomed an unusually early spring with open arms this year. Plenty of sunshine and higher temps have most us in high spirits until we remember what else is on the way. That’s right, allergy sufferers – pollen is on the prowl.

The dreaded itchy eyes, stuffy nose and constant congestion combo is an unpleasant side effect of spring’s arrival, especially if you call one of these allergy capitals home.  Studies have shown that a high pollen count can also affect your mood. The good news is there are several simple ways to prepare for allergy season!

1. Hold one massive spring cleaning session, then stick to a regular cleaning schedule based on what works for you and how bad your symptoms are.

2. Use a vacuum cleaner (once a week) that has a high efficiency particulate air (HEPA) filter, or a double-filter bag.

3. As part of your regular cleaning schedule, use a damp rag and a mold-killing cleaner to wipe down wood or metal surfaces that accumulate dust, including table tops, books shelves, dressers, and bed frames.

4. Regularly wash all linens with hot water, and if you don’t have shower curtains with an antifungal agent you’ll want to wash those too.

5. Clear out all the dust-collecting clutter! Not only is spring cleaning a perfect way to organize your space, but your nose will thank you as well.

6. Don’t forget about our furry friends. As much as it pains you, keep your pets out of your bed and bathe them regularly.

7. Use an air conditioner (on the re-circulate setting) and keep windows closed to keep pollen and mold outside.

Still suffering? Try these natural remedies

You’ve gone to great lengths to eliminate possible allergy triggers from your home, but chances are you can’t stay there forever. A few steps outside into a windy day with a high pollen count and you’re frantically reaching for the closest nasal spray.

We asked our community for their favorite natural remedies for seasonal allergies, and these three came out on top:

• Local honey: Right before going to bed, consume 1 teaspoon of honey mixed with 1/2 teaspoon of cinnamon, or try chewing a piece of honeycomb from a local bee farm or farmer’s market. According to Earth Clinic, symptoms may disappear within 30 minutes! 
• Neti Pots: Flush sinuses and keep them clear with this small teapot-shaped vessel. Pick one up in the Whole Body section at Whole Foods or your local health food store, and opt for ceramic. Be sure to always use distilled, sterilized, or previously boiled water.
• Bee pollen: The natural supplement produced by bees, available at health food stores, has been known to improve symptoms. Try to start taking it before allergy season is in full swing to build up a tolerance before maintaining a daily intake.

Gluten-free Cooking

A gluten-free diet is recommended to treat Celiac Disease and wheat allergies. You can find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural foods food stores, many supermarkets and some local grocers.

Here is a list of gluten-free foods:

• potatoes
• buckwheat
• oats (must be labeled gluten-free)
• corn/maize
• rice
• quinoa
• amaranth
• teff
• millet
• beans
• nuts and nut butters
• eggs
• fresh fruit
• fresh vegetables
• herbs and spices
• meats and fish purchased without sauce or seasonings
• home-made soups (avoid bouillon cubes and barley malt)
• juice (all-natural, 100% fruit juice)

Pumpkin Baked Oatmeal

I found this recipe on my friend Stephanie's gluten- free blog. It has become a family favorite and I hope you will enjoy it too.

3 Cups Bob's Red Mill Gluten Free Oats
3 free range eggs
1 cup milk
3/4 cup Xylitol ( or palm sugar or brown sugar)
3/4 cup pumpkin puree
1 tsp vanilla
1 tsp baking powder
2 tsp cinnamon
2 tsp pumpkin pie spice

Grease the sides of a deep bread pan with butter and preheat the oven to 350.
Mix eggs, milk, and vanilla until eggs are well beaten.
Add sugar, cinnamon, pumpkin pie spice, and pumpkin puree. Mix well.
Add oats and baking powder.
Place in a bread pan and bake for 40 min. or until center is cooked through.
Slice and enjoy with butter and honey.

Spinach, Mango and Avocado Salad

fresh organic spinach

1 mango sliced

1 avocado sliced

1/4 cup slivered almonds

1/4 cup rice vinegar

1 packet Truvia natural sweetener

Dash of toasted sesame oil (optional)

Directions

Place spinach leaves on two plates

and top with mango and avocado slices.

Sprinkle slivered almonds over both salads.

Combine rice vinegar with Truvia and  a dash of sesame oil and pour over both salads.

Enjoy!

The Healing Power of Lavender Oil

Lavender oil is considered the swiss army knife of oils because it can be used in so many ways. It has a delightful aroma (sweet floral scent). The ancient Greeks and Romans celebrated Lavender for its perfume and cleansing properties. They put it in soaps and baths. During celebrations the flowers were strewn on the floor and fragrance was released when they were stepped on. During World WarI and World War II, the Korean War, and in Viet Nam, soldiers and medics carried lavender oil with them into the battlefields for disinfecting wounds, to soothe fears, and to help with pain.

Today lavender is recognized as an analgesic, anti-coagulant, anti-convulsive, anti-depressant, anti-fungal, antihistamine, anti-inflammatory, antiseptic, a sedative, and for cell regeneration.

Lavender may help with abcess, arthritis, bronchitis, bruises, candida, cold sores, convulsions, cystitis, depression, earaches, hayfever, headaches, blood pressure, hives, hysteria, insect bites, infection, insomnia, migraines, stress, sunburns, throat infections.

Skin care: Lavender acts as a deodorant. Just put a few drops under the arms. Also helps with acne, burns, chapped lips, dry skin, reduces scars, itching, and skin recovery after tattoo removal. Add the oil to hand lotion for skin recovery. For pimples, dap lavender right on the area.

Immune System: Lavender fights infection and revs up the immune system. This oil increases the production of white blood cells to gobble up foreign invaders.

Lavender may be diffused or applied topically. For muscle pain, add 11 drops of lavender to 2 oz coconut oil and massage onto the body. To reduce stress, put one drop on the back of each ear.

Lavender bath: Mix 4-6 drops into ½ cup of Epsom salts. Put in the bottom of the bathtub and add very warm water. Stir in and soak for 15 minutes. This will relax muscles, relieve tension, and steady emotions.

Headaches: Apply lavender to temples for general headache. For migraines, apply to muscles at the base of the neck and on the bones behind the ears.

Insect bites: Rub lavender on the bites.

Internally: Lavender may be taken internally in capsules with coconut oil or as is. It provides anti-bacterial protection and is anti-nausea. Lavender keeps the stomach, spleen, and liver strong.

Essential Oils vs OTC Drugs

Essential oils are plant extracts that are 70 times more powerful than herbs. Essential oils were mankinds first medicine, and there are 188 references to oils in the Bible. (Frankincense, Myrrh, and Rosemary)

Oils improve health by killing viruses and bacteria, strengthening the immune system, penetrating the skin to heal, providing antioxidants, detoxifying blood and cells in the body, and purifying the air. Oils can be applied topically, diffused aromatically, and some may be taken internally.

Essential oils are fast acting and have no side effects. Just eight oils can replace 35 OTC drugs. They powerfully boost the immune system. Give oils a try and watch the health and mood of your family improve!

I use doTERRA essential oils because they are certified pure therapeutic grade. Purity is important for the best healing. You can learn more about these oils on my website mydoterra.com/37203

Join Me for my Teleclass on Digestion

Did you know that digestion is the number one zapper of energy? Learn why this is and how to improve digestion by joining my teleclass, Eating for Improved Digestion on Feb. 25th from 9-9:30 am Pacific Time. To connect by phone dial (712) 432-0900 then put in the access code 608626. Take action steps now for a healthier, happier, and more energized life!

Linda's Power Smoothie

This energizing smoothie really helps me to start the day off right. It is so full of nutrients that it keeps me full for hours and is very tasty!

12 oz coconut milk or almond milk
1 banana ( frozen or unfrozen)
2 tbsp ground flax seed
1 cup of your favorite greens
1 tbsp bee pollen
1/2 apple
1 tbsp almond butter
6-8 walnut halves

Blend and enjoy!

Nourish With Greens

Most American diets are lacking in leafy green vegetables. Greens strengthen our circulatory and respiratory systems. Greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A,C, E, and K. They are also full of fiber, folic acid, and chlorophyll.

Some of the benefits of eating greens are:
1. blood purification
2. cancer prevention
3. immune strengthening
4. energy
5. promotion of healthy intestinal flora
6. improved liver, gall bladder, and kidney function
7. reduced congestion in the lungs

Broccoli is popular, but be adventurous and try other greens as well. Try bok choy, napa cabbage, kale, collards, watercress, mustard greens, spinach, and swiss chard.

Add more greens and watch your energy soar!

Cauliflower Crust Pizza

My daughter and I found this website with a healthy gluten free pizza recipe using cauliflower in the crust.  We loved it so much we've made it twice already and wanted to share the link for others to enjoy.
http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html

The toppings we chose were Olives, mushrooms, red pepper, onions and cherry tomatoes.  We got the spaghetti sauce from Trader Joes, and not only was it lower in sugar, but the tastiest of all sauces!  This is a kid friendly recipe, as you can't taste the cauliflower at all.  Promise!

Also, because the crust has cauliflower, cheese and egg, you are getting an abundance of protein, and fiber as well.

My Nourished Life

 I am so excited to share my passion for health and wellness on this blog! As a Certified Holistic Health Counselor,I have been amazed at how lives change when people see the connection between food and health, food and mood, and food and energy. It is easier to make better food choices with the support of a health coach who believes in you and guides you so that you can reach your wellness goals.

This blog is a work in progress and will be updated with delish recipes, information from studies on nutrition, and great ideas for reducing stress. My specialties are gluten-free eating, reducing sugar addiction, and healing with essential oils. There will be special recipes for those of you who have gone through weight loss surgery.

Your input means a lot to me. Do you have any nutrition questions? Would you like to know where to get gluten-free products? Are you looking for recipes that don't use sugar or artificial sweeteners? I would love to hear from you!

Best wishes in your journey to health!
Linda