This time of year, squash is abundantly available. Here is a recipe that brings Italian flavors together in a dish that is mouth-watering, nutritious, and stunning. It is gluten free, dairy free, and egg free which makes it versatile for many diets. Ingredients 1 medium butternut squash 1 cup cooked wild rice ¼ c sundried tomatoes diced ¼ c purple onion diced ¼ c. diced zucchini 2 cups spinach ½ c roasted pine nuts
September is a month that focuses on cholesterol awareness. We wanted to share an herb that tastes good, is very effective, and can be taken every day. Hawthorn is an excellent herb to support your heart health on every level and is used to treat conditions of the heart and blood vessels. Hawthorn has a very dense, hard and hearty, knotty lower body and then on the outside it blooms with soft flowers and
Yoga September is National Yoga Awareness month. There are many benefits to yoga that help you align your mind, body and spirit. Some of physical benefits include increased flexibility, muscle tone and strength, energy and vitality, enhanced metabolism, weight reduction, cardiovascular health, and protection from injury. The mental benefits are also important: calmness, mental clarity, relaxed mind, sharpened focus, and increased body awareness. Here’s a simple 10-minute morning routine to get you started. Tadasana,
One of the fastest ways to manage stress is to build self-compassion. Self-compassion might seem silly or self-serving, but it happens to be a fast way to get in right relationship with your mind. Dr. Kristen Neff, whose research coined the phrase, notes that self-compassion is comprised of 3 things: mindfulness, self-kindness, and common humanity. Try these self-compassion practices to support your wellbeing. Common Humanity Practice – this practice stems from the knowledge that
Prep Time: 15 Minutes Total Time: 25 Minutes Ingredients 1 lb. cod fillets approximately ¾ - 1 inch thick 2-3 Tbsp. olive oilor the cooking oil of your choice Blackened Seasoning 1 tsp. paprika ¼ tsp. garlic powder ½ tsp. black pepper 1/8 – ¼ tsp. cayenne pepper depending on your spice preference ¼ tsp. oregano dried ¾ tsp. salt Slaw Dressing ¼ cup cilantro finely chopped ¼ cup green onions chopped ¼ cup of apple cider vinegar 1 Tbsp. of grainy mustard 1 Tbsp. of honey ¼ cup olive oil To Finish 1- 2 medium fresh lime(s) cut
Beginner HIT (High Intensity Training) Workout 3 rounds, 20 seconds of work, 10 seconds of rest Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right.
Maybe you don’t have a lot of time right now to sit and breathe. But did you know that by capitalizing on transitions, you can build in little bits of resilience all day long? Capitalizing on transitions means using the time we spend doing certain consistent activities (think waking up in the morning, commuting, walking to meetings, etc.) in an intentional way to help keep our nervous system relaxed. For instance, consider when you
As everyone hustles to get ready for back to school, we wanted to share an herb that is very safe, tastes great, is very effective, and can be taken every day. Even your kids will love the taste of it. Elderberry, Sambucus Nigra, is an excellent herb to prevent all of those cold and flu viruses you may come into contact with as part of the back to school rush. Qualities: Anti-viral, Diaphoretic, Alterative,
It can be so challenging to fit in a quick workout with busy schedules and lifestyles. This month, especially, is no exception! With most of us preparing for, and attending, Holiday celebrations, even a 30-minute workout is just not attainable. This month, I found a great 12-minute workout. That’s right, 12 minutes! But that’s not the best part…this little gem has been clinically proven to reverse osteoporotic bone loss!!! Yoga for the win! - Dr.
With the hustle and bustle of the Holiday Season, I wanted to share an herb with adaptogenic qualities this month. Adaptogenic herbs are known for their ability to help the body resist and recover from stress, and can increase energy and overall vitality. Glycerrhiza is an excellent herb to combat all those cold and flu viruses you may come into contact with at your Holiday gatherings. I use this herb quite frequently, as it