I switched up my morning protein shake for the first time in years.... here's what I thought about it....

I LOVED IT! I'm such a creature of habit.  I like what i like.  I've tried so many types of protein mix: whey, pea, soy isolate (yikes).  What I've never really played with is the ingredients.

I came across an interesting smoothie recipe, and thanks to one of my coworkers, I was able to tweak the ingredients as to avoid a potentially gnarly tasting shake.  And the unexpected happened.

I FELL IN LOVE WITH THIS NEW SHAKE.

Here it is (and I'll explain the benefits after)

Ocean Smoothie:

• Coconut or unsweetened vanilla almond milk
• Kefir (I make my own, yogurt will do too) (see previous blog for recipe)
• frozen banana
• frozen blueberries
• vanilla pea protein mix
• honey (to taste, maybe 1/2 teaspoon, and local raw is best)
• teaspoon or less of Spirulina
• tablespoon collagen

Mix it together! It's beautiful! And soooooooooo good.

Now here are the ingredient benefits:

Non dairy milk- lower in calories, easier to digest for many, vitamin fortified
Kefir - essentially liquid yogurt, and PACKED with live cultures and enzymes (helps go potty)
Frozen banana - potassium (maintains electrolyte balance), low glycemic, supports healthy hair, nails and collagen, and as a complex carb it helps promote serotonin production
Blueberries - vitamins C & E, helps skin elasticity, anti-aging
Pea protein - I get Natureade which is loaded with amino acids, GREAT TASTING, and I've tried them all.  LITERALLY.  And 20g of protein per serving.  (Try to avoid Soy Protein Isolate)
Local, raw honey: natural sweetener, helps aid in allergy symptoms
Spirulina- (City Market, bulk)  OMG too many benefits (see picture below), very earthy tasting, can be funky for some people, add 1/2 tsp at first and gradually increase as you get used to it
Collagen- some say this is still up for debate, but i swear by it, also see pic below for more



I feel like it's been forever since I've blogged.  Trying my best to get on here a few times a week, if just for a simple recipe. :)

Love you all!  Happy Thursday, and may wellness be with you today. 🙏💛

Laurie

Juicing for eye health and homemade kefir....

Hey all!!
So here's a juice for eye health... I don't think I posted this before...

It's incredible, especially in the morning!!

A red beet, carrots, 3 apples, a little ginger and voila!!

Instant eye health!!!

Try it in your juicer, or come over and I'll make you some!

ALSO, homemade kefir is so easy and so much cheaper and LITERALLY full of probiotics which are SO good for digestive health.  In the nutrition field, we say that YOUR GUT IS YOUR SECOND BRAIN.  Treat it kindly.  

To make homemade Kefir, you just need milk, a big mason jar, and a starter pack.  If you're a Vermonter, you can get a kefir starter box at City Market; you have to ask for it though, they keep them upstairs.  Directions are on the box, the website (www.yogourmet.com), or message me and I can type them out for you.  You can also order this from Amazon (cheaper at City Market), and you can substitute soy milk, coconut milk, almond milk, etc.! 

Love you guys...  💗💞💝

Room Sprays

Hey all!

I'll be cooking the next few days, but right now I'm focusing on school work.  Speaking of focusing, here's an essential oil blend that you can make into a room-spray to promote concentration.

10 drops of peppermint essential oil
8 drops of rosemary essential oil
Add a sprinkle Himalayan salts to the bottle (for good measure)
Fill with purified or spring water.

Voila!

OMG I've missed you!! Homemade eye cream is here!!

Hey all!!

Gosh, it's been so long, and I've been meaning to write more.  I've got SOOOOOOOO much to share with you guys.  Like SO much.  But I'm going to be realistic - I'm a busy girl.  One post at a time.  LOL.  I want to do so much more though, because there is just so much goodness I've learned and created that I think you guys will love and benefit from, as well.  So, here is the first installment.

As some of you know, I've long had eye issues.  Namely, it always looks like I'm stoned when I'm definitely not ever.  LOL.  So, after many vain attempts at whitening eye drops and whatnot, I've come to the conclusion that I'm over eye-dropping my poor, pretty blues.  So I've come up with a night cream for your eyelids.  And if it happens to leak into your mouth, its still pleasing! :)

So, what you do is juice a few carrots.  Then add a little of the pulp to the juice and mix.  Tonight when you go to bed, rub some of the potion over your eyes, even under.  Just please don't get it in your eyes. :)

The vitamin A will literally topically improve your eye health instantly!!

If you don't have a juicer, just use a blender.

Up next will be recipes for a complexion soup (it's amazing!) and the most delish homemade veggie burgers you will ever have - made from juicing compost!!

Love you guys!

Until next time, stay well and spread peace.  XOXOX

Laurie

Healthy vegetarian Rueben, tomato/goat cheese salad, and juices galore...

Hey babes!!

Miss you guys!  I've been so bleh the past few days.  Allergies are the worst; I don't know about you, but they really drain me.  Stay tuned for allergy blogs as I am going to soon embark on a journey to relieve allergy symptoms holistically.

Since I got my juicer last week, I've been a human juicing machine.  3 people asked me if I was pregnant on Sunday!!!  (it's the glow from the juices!)  I just told Natalie - I've never bought so many veggies and fruits as I have in the last few weeks, mostly in the past week.  It's incredible.  And I can see my skin clearing rapidly.  And my eyes are getting whiter.  Though allergies will prevent them from being Kardashian-white.  *rolls eyes*

On to the food!!

Tomato/Goat cheese salad:
Anyway, Little Miss Hailey: for you - chop a bunch of tomatoes (Roma or cherry), add cubed goat cheese (we have a good local brand here in Vermont), do a swirling round of balsamic vinegar, and a few short drips of EVOO.  Add a little sea salt and pepper and even some diced fresh organic basil.

The benefits of tomatoes are high: they are anti-inflammatory, they are high in potassium (keeps your electrolytes balanced and promotes good circulation), they have lycopene (great against UV damage), and they contain Vitamin E which helps maintain healthy, moisturized skin and scalp.  Goat cheese, compared to something like Cheddar, has less calories and half the sodium.

Vegetarian Rueben's with an added kick:
Okay, this is my new fave meal.  I don't always have much of an appetite for solid food and this is one that I can almost always eat.  What you'll need:

-Veggie burgers (my fave is Morningstar Garden Veggie)
-Mayo, ketchup, relish, tumeric, and pepper (for the 1,000 island dressing)
-rye bread or gluten free bread (Vermont Bread Company or Udi's)
-swiss cheese
-kimchi (we have a good local brand here in VT)

First, pre-bake your patties, but not all the way.  Usually takes about 5-7 minutes.

Second, make your 1,000 Island dressing.  In a small mason jar (or whatever) mix up your desired amounts of mayo and ketchup (2/3 mayo, 1/3 ketchup maybe).  Then add a tablespoon or more of relish, a few rounds of pepper, and a 1/2 teaspoon of tumeric.  Shake it like a money maker.  (Try to get ketchup that is free of high fructose corn syrup.)

Third, mayo one side of each slice of bread, then put the mayo side down on a cutting board or plate.  Put the veggie patty on one side, then add two thin layers of 1,000 Island in between your swiss cheese and a healthy dose of kimchi.  Load on your second slice, mayo side out, and cook it as you would a grilled cheese.  THIS IS AMAZING.  I also like to dip into extra 1,000 Island.

This sandwich is a great balance of good grains, protein, and fat (from the dressing).  The added benefit of Kimchi is remarkable (vs. sauerkraut).  Kimchi is loaded with Vitamins A and C.  It also, is an excellent source of probiotics which help support healthy gut flora (boosts immunity and helps assimilate nutrients that nourish skin, hair, and nails).  Kimchi aids in digestive function, which relieves gas and bloating (phew!).  And it encourages better elimination, taking a significant burden off of your skin.  Tumeric adds pretty color is is anti-inflammatory.

Okay, that's all the time I have now.  Stay tuned for the juice recipes and their benefits... you'll love them!!  I love you guys!  And let me leave you with a little bit of advice.

Before you worry too much about Secondary Foods (foods that you eat), take a look at your Primary Foods (relationships, career, love, spirituality, exercise, etc.).  You can be the healthiest eater in the world, but if your Primary Food count is in disarray or is being neglected, well no amount of vitamins will be able to feed your soul the way human connection, spirituality, and exercise can.  

Wellness, my loves, is not about just food.  It's about feeding ALL OF YOU.  Feed your soul.  Then nourish your body.  You'll be amazed at the results.  

XOXOXO
Laurie

The best spaghetti squash yet!

OMG, you guys.  I can't even.

So, I'm at home for a few hours to cook up some veggies that I bought recently and to get some school work done.  And as I learn more about wellness and eating, I'm starting to play a little more with different add-ins.  And today's experiment is RIDICULOUSLY DELICIOUS.

Take your cooked spaghetti squash, scoop out the insides, and spoon or fork out the spaghetti part.  Put in an old, retro 70's bowl (okay, that's interchangeable).  Add maybe 1 tbsp of butter (cubed), 2 spoonfuls of creme fraiche (my roommates BF came home with some and I *had* to find use for it), and a sprinkle or two of pecorino romano. If avaialable, chop up some fresh, organic basil and throw that in there too (just 2-3 leaves).

Mix around and VOILA! Pure bliss.  This stuff is good, even for a veggie-nay-sayer!!!

More recipes will be coming.  My schedule is opening up now....  YAY!!!

Love you guys!!

And remember, EVERYONE benefits from more water, more sleep, more human connection, and more fruits & veggies.

Spaghetti Squash and a word or two

Hey all!  Sorry for the delay - without any further ado...!

Spaghetti squash is fairly easy to make.  You can look up instructions.  The other night I used a particularly big SS so my cooking time was longer.  For a medium sized one, you will want to preheat your oven to 350 degrees.  Using a pairing knife, prick the squash all over.  Then place in a baking dish and bake for 60 or so minutes - until soft.  I like to put a little water in the bottom of the pan personally.  I don't remember where I picked that up but I do it.  When it's done cooking, take out and cut in half, long way.  Scoop out and toss the seeds and junk, then, using a fork, scrape the inside of the squash - top of each half to the bottom.  You'll see that what comes out, via the fork, is spaghetti looking!!  Just keep doing it, you'll get lots of spaghetti!

While the squash is baking, grab yourself two organic zucchinis (zucchini season is wrapping up so use it while you can!).  In a frying pan, over medium heat, add a tablespoon of coconut oil and a tablespoon of butter to the pan - let it heat.  Cut the ends off the zucchinis, then cut long way.  Then cut long way again.  Then dice.  You're essentially cubing the zucchinis.  Add to pan along with a teaspoon or tablespoon of organic minced garlic.  Saute till soft and lightly browned (maybe 15ish minutes).

When you have the spaghetti squash carved out, add the zucchinis, some salt and pepper, and a few fun dashes of parmigiano reggiano.  Enjoy! For the meatless meatballs, follow directions on bag, cooking them in vegetable pasta sauce, serving them on the side of the spaghetti. 

FUN FACTS-
Coconut oil: supports metabolism and helps burn stored fat.  It's main component, lauric acid, is a powerful anti-microbial fat that kills bacteria, viruses and yeast.
Zucchini: calms nervous function, has anti-aging vitamins C and A, and has nutrients B6 and folate which is good for healthy hair.
Spaghetti squash: low cal, filling fiber, and vitamin A (cell renewal and protective to computer strained eyes) and potassium (supports healthy muscle and nerve function, balances electrolytes, and helps maintain PH balance in the body)

HAPPY EATING! 



So wellness is certainly about eating for nutrition and exercising for mental and physical health, but its also about having a spiritual type of path.  This can be found through things like yoga and meditation, for me, it's reaching a calmness... but its also about a self awareness: my role in the world, but also my role in the events that take place around me.  I have long since functioned from a place of needed perfection and so any criticism at all was crippling.  But now I've reached a place in my development in which I can identify my role in situations, hear the words of those around me, and alter my reactions and/or what I bring into similar situations.  It's a relief to learn to not take life personally.  Life and people don't have to dictate my mood and my happiness.  That's MY job.  I choose to feel serene over stress.  What's YOUR choice?

Love you and Happy Friday!! XOXOXOX