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November Recipe – Turkey Chili with White Beans

Almost everyone wonders what to do with their leftover turkey after Thanksgiving. Here’s a recipe that doesn’t take a lot of time and will turn your leftover turkey into a slow cooker chili. This recipe feeds 12 people; pair it with your favorite cornbread and you have an easy meal. Ingredients 2 tablespoons olive oil 1 onion, diced 1 green bell pepper, diced (jalapeno if you like spicier) 2 celery stalks, diced 4 garlic cloves, minced 1/4 cup ground

By |November 19th, 2019|0 Comments

November Workout

High Intensity Training in 10 Minutes Time is tight during the holiday festivities. It can be easy to overlook your body’s need to move. Here is a quick workout that will get your body working and help you burn those extra Thanksgiving meal calories. And, one of the most important areas we can target in our workouts is our core. It keeps our back safe and makes a lot of daily activities easier. This

By |November 19th, 2019|0 Comments

Resilience: Practicing Gratitude

The power of a gratitude practice has gotten more attention in the past few years but versions of it have been around for a very long time. As far back as Hippocrates in 450 BC, there has been an understanding that the mind, body and environment have an impact on health. This time of year, in the month where we celebrate Thanksgiving, it’s a great time to brush up skills for gratitude in your

By |November 19th, 2019|0 Comments

Herb of the Month: Bitter Melon (Momordica charantia)

Bitter melon is a wild cucumber grown in Bangladesh, India, China and Korea that is a part of many diets in those regions. It has been used to treat conditions including asthma and high blood pressure but is best known for its impact on glucose control and treatment of Diabetes. It can also help with kidney damage, a common side effect of Diabetes. It is commonly used in supplement formulation versus food, because it

By |November 19th, 2019|0 Comments

September Recipe – Italian Stuffed Butternut Squash

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

By |September 30th, 2019|0 Comments

Supplement of the Month: Hawthorn – Crataegus oxycantha

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

By |September 30th, 2019|0 Comments

September Workout

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,

By |September 30th, 2019|0 Comments

Resilience: Self-Compassion Practices

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

By |September 30th, 2019|0 Comments

August Recipe – Blackened Fish Tacos with Slaw

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

August Workout

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.