Berry Oat Granola Smoothie Bowl

We all are probably getting tired of Thanksgiving leftovers.  I know I have had vegan sausage stuffing and fresh cranberry/apple dressing for brekkie too many times now.  It was time for a fresh smoothie bowl.  Here is quick healthy bowl recipe:

Berry/Oat Granola Smoothie Bowl

Smoothie:

In a blender combine:

Frozen organic raspberries, blueberries, cherries.

Half of a banana.

1/2 cup of non-dairy milk.

1/2 cup oats.

2 tbs plant-based protein powder.

Homemade granola:

1 cup oats.

2 tbs chia seeds.

2 tbs ground flax seeds.

2 tbs hemp seeds.

1/4 cup sunflower seeds.

1/4 cup mixed/chopped walnuts and pecans.

In a mixing bowl, combine all together by hand and sprinkle with salt, cinnamon and melted coconut oil. Drizzle with agave nectar or pure maple syrup. Bake at 350' for 15 minutes until browned and crunchy.

Fill a bowl with the smoothie mix and top with half granola and a strip of toasted coconut flakes and raisins.

BELIEVE IN 

KINDNESS

Gratitude is an Attitude

Judd

Gratitude Is An Attitude

Every year at Thanksgiving people focus on the blessings they have.  Most forget about them the next day.  Science has proven that when you practice gratitude it improves your self-esteem, makes you more empathetic, helps you to be more resilient and gives you an overall better sense of well-being.  Gratitude has a number of health benefits including; reduced inflammation, better sleep and improved heart health.  

We had an issue with our internet modem yesterday.  The service center was closed on Sunday, so I headed there first thing this morning to pick up a new one.  While waiting in line until they opened, I was surrounded by those that only had negative words to say about this provider.  It really opened my eyes and to look inward to my own actions and words.  Do I speak negativity?  Do I let the actions of the world bring me down?  Of course I do. I began to think what positive actions come from my words.  I thought about those around the world that don't even have running clean water or food to eat. A bad internet connection or their television reception skipping in and out really isn't that important. 

Gratitude is a practice, which turns into an action, which is the foundation of a happy life.

When you wake up in the morning, make a list and speak the things you are grateful for.

Consistency will change your life.

Happy Thanksgiving

BELIEVE IN

KINDNESS

Have a great week.

Judd

Crock Pot Bread

This has got to be the easiest bread to make.  It just might be on the Thanksgiving dinner table!

Crock Pot Bread

* 2.25 teaspoon or 1 envelope active dry yeast.

* 1 tb sugar( I used coconut palm sugar).

* 1.5 cup of lukewarm water.

*3.75 cups of all-purpose or whole wheat flour.

1 tb olive or melted coconut oil.

1 tsp sea salt.

Line a large crock pot/slow cooker with parchment paper.  Set on high temperature.

Combine yeast and sugar in a large mixing bowl.

Add water and continue to stir until combined.

Add flour, oil and salt.

Hand mix until dough begins to form.

Put dough on working surface and knead for least 5 minutes, until dough is soft and smooth.

IF dough is sticky, add a bit of flour at a time, continue to knead.

Place the dough ball in heated crock pot. 

Cover and cook for 2 hours or until golden brown.

Remove bread and parchment paper, place on baking sheet.

Put in oven on "broil" for 2 minutes for a golden brown top.

Remove from oven and let cool for 20-30 minutes.

Cut and serve.

BELIEVE IN 

KINDNESS

Have a great week.

Judd

Recommended Reading 11/04/18

These posts always seem to be my favorite ones.  I hope you enjoy them as much as I do.

Let's start with some wellness:

Life IS Stressful, why we are tired, cranky and overwhelmed.

6 Secrets To Live The Longest, Some surprisingly simple secrets that increases life's longevity.

 Foodscape 101, Not only are there "Food Deserts" but "Food Swamps".

Greening School Lunches, If you are a parent or grandparent you need to read this.

On the environmental side:

Weather: 2050, Our world is getting warmer, this we know.

Humanity Has Wiped Out 60% of Animal Populations Since 1970, threatening the survival of our own civilization. 

Still Think Humans Are The Most Intelligent Animals?, Maybe we aren't the brightest crayon in the box.

The Taylor Oil Spill has been spilling oil into the Gulf of Mexico since 2004, six years before Deepwater Horizon spill.

On the fitness side:

Burpees Exercise 101: Don't say you have no time to exercise.

These Office Spaces Will Actually Get You Fit: SRAM, a bicycle outfitter's office is incredible.

To help with all these issues we can start here: Why Choose Vegan

BELIEVE IN

KINDNESS

Have a great week.

Judd

Celery; The Unsung Hero

Celery is the unsung hero(One who does great deeds but receives little or no recognition for them)of vegetable kingdom.

Did you know celery leaves were found in King Tut's tomb who died in 1323 B.C.?  Ancient Greeks used the celery leaves for garlands for the crowns of winners of battles and even for the first Olympians.  Today celery is known in the wellness field as a natural detox tonic.  Full of antioxidants and fiber, its hydrating properties help to rid our bodies of environmental toxins.  Celery is one of the most chemical-sprayed vegetables, so make sure you purchase only organic varieties.  Every part of the plant is edible, leaves can be used salads, stalks in stir-fries and of course with nut butter spread on them as snack.  The seeds are used in many recipes as spices.  Celery is one of the few vegetables that does not lose much nutritional value when steamed or cooked, actually it increases its value, making it a great addition to vegetable stews and soups.  Celery is high in sodium, but is a good kind: organic, natural and essential for our health.  

Here are some benefits of celery:

*Aids in weight loss: one stalk is only 10 calories and loaded with fiber.

*Reduces inflammation: high in flavonoid and polyphenol antioxidants helps in reducing inflammation which often contributes to chronic disease.

*Calms you down: Celery for stress relief? YES, the minerals in celery, especially magnesium and its essential oil soothe the nervous system.

*It regulates the body's alkaline balance: protecting us from problems caused by an overly acidic diet.

*Aids in digestion: "Crunchy water", the high water content and insoluble fiber makes it great for the digestive system.

*Reduces bad cholesterol: a component called Butylphthalide reduces LDL cholesterol, only 4 stalks can reduce it by 7%

*Lowers blood pressure: an active compound called phthalides has been proven to boost circulatory health which lowers blood pressure.  Raw celery is even better. 

Combats cancer: studies show that a powerful flavonoid called luteolin inhibits the growth of cancer cells.

*Protects liver health: by reducing the amount fat buildup in the liver and improves enzyme function and blood lipid levels.

"Ants on a Log"

BELIEVE IN

KINDNESS

Have a great week.

Judd

Fall Super Foods

 

When we think of pumpkins we think of  carving a spooky face into one.  The hassle of scooping out the slimy flesh and seeds and getting our hands sticky comes to mind.  Usually that all goes into the trash and we are left with hollowed out shell that shrinks and collapses before Halloween even arrives.  Good times.  Unless we enjoy a slice of pumpkin pie on Thanksgiving or Christmas, its the only time most of us have ever eaten it.  

Pumpkins are more than just a "pretty face".  They are a nutritional powerhouse and moderately priced superfood.   They are full of vitamins and minerals like: 

Vitamin A and C, which promotes healthy vision and sustaining wellness.

Cancer fighting beta-carotene.

Potassium, which helps balances electrolytes (more than bananas).

Fiber, (3 grams per cup) which fills you up, slows digestion keeping blood sugar level and keeps you feeling fuller.

For a great bonus, SEEDS packed with nutrients and  phytosterols which help protect your heart and immune system.

Here's a easy way to prep a pumpkin. for roasting or mashing etc.  Don't forget to roast the seeds.  There are many ways to enjoy pumpkin, check out: How to cook with Orange Beauties.

You can even get a workout with your pumpkin before cooking it.

You can even grow one at home

BELIEVE IN

KINDNESS

Have a great week.

Judd

Recommended Reading 10/07/18

Lizzie says, Its "Recommended Reading" time.

Let's get started with an article from Outside Magazine with Dan Buettner on "Life Tips from a Happiness Expert"

Spartan Race founder Joe DeSena has a new formula for success: "Happiness=Success.

Also from Spartan Race, How to Workout in 10 Minutes, you have to be gritty and determined to accomplish it. NO EXCUSES.

Forests are home to a wealth of biodiversity, here are 3 Things You Didn't Know About Trees.

There are over 660 million in the world who do not have access to clean water!  This solar powered postage sized device could change all that.

The Keto Diet is becoming more popular as a way to lose weight. Consuming low carb, high fat, moderate protein, you burn more stored fat for energy.  Mostly related to animal products, there is a vegan alternative: Vegan Keto Diet Guide.

If you haven't heard yet, Turmeric has become a popular remedy for about everything that ails you.  Its benefits are amazing and has been used in Ayurveda medicine, for over 3000 years.  One of the easiest and most beneficial ways to consume turmeric is "Golden Milk"

Everyone loves pizza!  Make your own at home with this easy recipe for whole grain, oil free and vegan pizza dough from Forks Over Knives.

On the post workout or race recovery soreness here is a great article from Athlinks on the benefits of  CBD Oil.  Remember you can get all your CBD oil needs from us at: kristenlee.hempworx.com

That's all for this week. Hope you enjoy my recommendations.

There was no post last week, as Kris and I were enjoying are 27th wedding anniversary in Asheville, NC.  

BELIEVE IN

KINDNESS

Have a great week.

Judd