As a wife, mom of four, and Certified Nutrition Counselor, I care about my impact on the food choices we make. Everything we eat has a profound effect on our bodies, the environment, and our future. We eat not just to satisfy hunger, but also to nourish and enrich our lives. Eating and buying clean resources keeps your body and the Earth healthy and thriving. Dedicated to educate on the Mind, Body, Spirit, and Food, looking at the whole body for that #OOLA life.
Japanese Miso Soup
1 bunch of Organic Green Onions
1/2 Package of Firm Organic Tofu, diced in small cubes
3 cups Organic Vegetable Broth
1 Package of Organic Soba Noodles
1/2 cup Organic kale
1 sheet of Toasted Seaweed
1 tbsp. miso paste
In a medium pot I heat 2 cup of water. Once the water starts to boil I add in the Soba noodles, with NO salt or oil. These Noodles cook in 4 minutes so one cook, you drain and rinse. In the Cookbook, they recommend rinsing and then placing in cold water. Set aside. In my large Ozeri Wok, I add in Vegetable broth, tofu, kale, green onions, and seaweed and bring to a boil. Once soup is at a boil I then turn the heat to low and add in the miso paste. You do not want to boil the miso in the soup because it will not taste as good. Then drain the noodles and add into the soup. The kids loved it, and we added a little Braggs Liquid Aminos for our soy sauce.
Benefits of Cooked Kale
Because this meal has kale and seaweed there are a lot of great minerals in the broth.
Cooked Kale is low in Cholesterol, good source of Protein, Vitamin E, A, C, K, and B6, Calcium, Potassium, Thiamin, Riboflavin, Folate, Iron, Magnesium, Copper, Manganese, good source of Dietary Fiber.
Benefits of Roasted Seaweed
Roasted Seaweed nutritional benefits include Vitamin B6, B12, Iodine, and also fiber. B6 in both the kale and seaweed can boost bran function and concentration, while helping to balance hormones and anxiety. Iodine helps your thyroid function correctly. This is something we miss in most traditional meals, and using table salt is not a good substitute for iodine. If you are not a big fan of sushi, try sneaking it in to dishes like this, and stews. This can be a substitute for taste salt in almost any cooked dish. Sometime, I like to pick up a seaweed crushed seasoning, that I add over dishes to boost its nutrition without all the seaweed taste. You can always reduce the amount and add as you go. The B12 found in the Kale and Seaweed helps to form red blood cells and boost immunes system.
When my husband travels he always brings me home a new cook book. I love exploring the dishes and traditions of other cultures. In Japan, the main staple is Seafood. My husband has a very adventurous spirit and loves to try what some may say are daring dishes. He enjoyed raw squids, frozen raw horse meat, traditional Ramón, shrimp, sea vegetables of many verity, dried fish, cooked whole fishes, and rice's.
Would you like to see more Japanese Dishes?
These where not made by me, these were from my husband's travels. I will be hoping to work on some of these soon. The trick is getting the freshest seafood, which is difficult in Arizona.
This is a couple different raw fish mixed with onions and other herbs.
This was a group dinner of sushi a verity of sushi. My husband said that the squids were very sweet and especially delicious.
one just one of the sides they enjoyed along with the whole fish below, raw
clams. Presentation is an art of Japanese cooking.This is something I am working work.
This is was a normal breakfast choice with fish, miso soup, seaweed vegetables, rice, egg, and bacon.
Whole fish. It's pretty interesting how they gut the fish before cooking it. In the cookbook above, they show me how to use chopsticks to stick down the mouth and twist over and over until the gills and guts are detached and then you pull them out. It's pretty interesting and I hope to try this with trout this summer on our fishing trip.
By far the best cup of Ramón noodle my husband said he has ever had. The cookbook has a recipe to make as well and I hope the kids are open to try the authentic version.
Boiled Shrimp. While this looks pretty easy to make it's the sauces that come with each dish that make the dishes so amazing.
While in Japan the Cherry Blossoms where amazing, beautiful, and everywhere.
These where taken at the Imperial Palace, Japan! What a great adventure to get to experience all these amazing taste and to see such wonderful sites!
What would you like me to make in the next few weeks?
Science is a favorite subject in our home, and I am very excited to share with you this review and giveaway hosted by babydashco. We personally love Clifford and these great kits offered to help kids get excited about science.
Clifford and his friends love exploring the world around them and with this exciting kit they are learning all about Kitchen Science! Emily Elizabeth, the narrator in the colorful 20-page manual, guides young scientists through captivating experiments with catchy titles such as test tube explosion, making slime, crystal star, crystal art, milk glue, colored celery, waking up fungus, fungus eats bananas, fungus in a tube, sticky ice, upside down trick, crystal garden, and exploding volcano. Young Scientists will feel like real scientists when they use the included colorful lab tray, measuring cup, test tubes, and funnel to perform their experiments!
Join Clifford and his friends on an adventure into the world of science!
The kids picked two favorite things to show you on video. They really enjoyed creating exciting and fun experiments. They ask me every day to create something new!
We also created another experiment containing bananas and yeast!
This kit is super fun and I love that it's not just a one day kit. You can continue to create experiments for as long as your child wishes. The tray that was included was also a life saver! It kept all the ingredients in one place with very little clean up!
Be sure to mark you calendars and come back to enter.
One lucky person will win this fabulous waterpark. Bloggers get a one free link with announcement post, with the option to purchase additional links. To sign up or get more information visit Jenn's Blah Blah Blog Giveaway Sign Up.
(This is a Sponsored Post and all opinions are my own)
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Join us at Chick-fil-A Leadercast as we learn to Simply Lead. What an amazing Convention this will be! What "great story" do you want to tell about yourself? This is going to be about making yourself the Leader you want to be? I hope you can attend this awesome Event, but for those that can't I have a great Prize Pack of some of the things you would have enjoyed, see below!
Speakers for this year's event include: Jack Welch, Former Chairman and CEO of General Electric Andy Stanley, Best-selling leadership author and communicator Mike Krzyzewski, Head men's basketball coach, Duke University and Team USA John Maxwell, Best-selling author and leadership expert Dr. Henry Cloud, Best-selling author and leadership consultant LCDR Rorke Denver, Navy SEAL and star of the 2012 movie Act of Valor Sanya Richards-Ross, 2012 London Olympic gold medalist, track & field David Allen, Best-selling author of Getting Things Done and productivity expert Condoleezza Rice, Secretary of State (2005-2009), via exclusive Simply Lead video interview Below is the Leader Cast App. Have you ever wondered what kind of leader you are? We are all leaders great and influential. I found out that I am a Doer! What are you? On the App you can also grab amazing tips! Simplicity enables leaders to cut through the clutter and make the best decisions possible. Read these 7 tips to simplify your life and remember, it’s the decisions you make that define the leader you become! Don't forget to socially post your finding! We know there is a leader in all of us, what type are You?
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Have you ever been in a place in your life where things just
are not as appealing as they once where?Have you lost interested in things that wants brought you joy, like
reading, writing, gardening, or even your daily walks?
Depression can come in many forms and you may not even know
it’s creeping up on you until you’re fully into it.So what can you do?There are a few things I would like to suggest
that you can try and see if they help you.
First I want to say you are not alone, roughly 17 million
Americans every year are affected by depression and seek to find a pill to help
them feel better, making this one of the top medical problems in the US.Worse, this is not just affecting adults but
children and teens as well, woman and men alike.
Depression affects the whole body.When you are depressed or sad it affects your
moods, the way we make decisions, the way we eat, our digestion, our health,
and it’s a vicious cycle.Say you are
over whelmed at work or home, you start to skip meals, lose sleep, or maybe you
start getting headaches.Your body
reacts to everything you experience every day.If it feels threatened or anxiety it will store fat and slow down your
metabolism.Sometimes, digestion is
thrown off causing pain and discomfort, which changes our eating habits.This can last and continue for weeks, keeping
your body in a stress state.
This is why stress management is so important.You don’t just wake up one day depressed, it
is a reaction to your body being stressed for too long and the brain can no
longer control its moods.Most people
can handle stress and get back to a relaxed state of mind, but if the stresses
become too great, they may no longer be able to adjust responses and feeling
from that part of the brain.
While this is depressing, I have great news for you!Food has a lot of influence on the brain’s
behavior.A poor diet; one with a lot of
junk food, processed foods, GMO’s, chemicals, and other chemical additives, is
a common cause of depression.While I
would like to say it’s easy to just cut these things out of your diet, I know
it is not.I think about my husband and
his job.He gets up goes to work, works
on huge projects, has lots of responsibilities, and he has meetings where every
day is a deadline or something due.While he handles it all great, I make sure to pack him healthy lunches
and breakfasts.I know that he needs
plenty of good foods to provide his body and brain with energy.When you skip meals your brain is the very first
organ to suffer.This causes impulses
and desires for sugary quick energy foods and drinks.This is why I mention a vicious cycle.You get stressed forget to eat, eat junk
foods, the crash from that type of foods affects your moods, you reach for more
quick energy comfort nonfoods, and affects your body and moods further.It’s like a dog chasing after his own tail
and once he gets it he just starts over again.
Neurotransmitters and how they are affected by food choices
Neurotransmitters regulate our behaviors and are controlled
by what we eat or don’t eat.Dopamine, serotonin, and norepinephrine, are
most commonly associated with neurotransmitters.I am sure you have heard or read about these
and how they can affect your sleep, your moods, and anxiety.When the brain produces serotonin we
relax.When it produces norepinephrine
and dopamine we tend to think clearer and make quicker decisions.These neurotransmitters are so important
because they carry impulses between nerve cells.With a decrease in serotonin you can
experience a loss of sleep, appetite, and be more moody.Studies have shown that low levels of
serotonin leads to anxiety, depression, and sleep disorders.The great news is that certain foods can aid
your serotonin.Tryptophan is an amino
acid that helps process serotonin, and can be found in complex
carbohydrates.When you eat complex
carbohydrates you can raise your serotonin production which will give you a
calm feeling, while foods high in protein promote norepinephrine and dopamine
which will promote alertness.
What to Avoid and What to Increase
Simple carbohydrates should be avoided that contain
fructose, lactose, sucrose, and other processed forms of sugar.Complex carbohydrates include beans, legumes,
whole grains, whole fruits and vegetables, preferably raw.Eat good sources of protein that contain
necessary fatty acids, like fish and nuts, salmon and turkey are particularly
high is tryptophan.Avoid sodas and
other beverages that have artificial sweetener aspartame. On a Side Note, if you are having trouble
falling asleep or staying asleep it may be caused by your soda intake.Aspartame has been can be addictive and has
been linked to blocking serotonin in your body.This then affects areas above but especially can cause insomnia and
headaches, best to reduce these beverages a.s.a.p.Avoid saturated Fats that are found in
fried foods.Friend foods cause a
blockage in the blood vessel which causes the blood cells to clump together and
move slowly which can affect circulation, best to limit or avoid fried
Find a daily routine that moves your body!This is so important to help combat stress
and anxiety form building up.You can
start as small as getting outside and take a walk after your lunch.Walking before or after dinner, have a
fitness routine you schedule at least 3 times a week.Try Yoga!I love yoga because it helps me relax and take deep cleaning breaths
while stretching and working my muscles.When you are combating depression and stress you have to work the whole
body and eat cleaner more nutritious foods.Plus think more positively about yourself, your work, and you’re
surrounding.Things get stressful, we
get behind, things break, and kids get sick, having a positive outlook and
being able to roll with things helps you manage your mind and body.One thing I started to do was claim three
things to be Happy about today.Studies
have shown that happy people have better health.Be happy about something no matter how
small.Happy you did not have a flat
tire to work, happy your kids made it to the bus, happy you had no drama this
morning in your morning family routines, you get the idea.Find 3 things every day to be happy about and
claim them.You might find you change
them throughout the day and that’s great.Managing how you handle change, problems, and a daily routine will
greatly help manage your stress as an early defense.
Its time to stop wasting that last bit of whatever is hiding in the bottom of your jars, makeup containers, and other bottles. The Spatty is going to help you reach and scoop out anything that does not come out. You can purchase the pair for only $10.99, but if you looking to win one then you have come to the right place! You can see my full review here.
Us Only, Winner will be contacted by email and have 72 hours to claim. We will have 10 winners to receive a Spatty and a Spatty Daddy. Just enter on the simple Rafflecopter below and Good Luck!
Disclaimer: No purchase is necessary to enter. Void where prohibited by law. Kelley's Passion for Nutrition is not responsible to prize fulfillment. The odds of winning are based on the number of entries received. This promotion is no way sponsored, endorsed or administered by, or associated with Facebook and is Facebook-compliant. Winners will be notified by email from a ‘Pitch List ‘ Blog. Winners will have 72 hours to respond or risk forfeiting their prize. Prize fulfillment is the sole responsibility of the sponsor. The blogs participating may not be held liable for Sponsors who do not fulfill prize shipments.
This is a sponsored post, but all opinions are my own.
We have all been there when something we need is at the very
bottom of a container with no way to scrap it out.Say it’s the very last ounce of mayo that you
need for that sandwich and no butter knife or spoon can get it out.Well, there is something and it works pretty
good.The Spatty, is a super cool
invention that does just that.It has a
rubber end that scraps out every last bit of shampoo, foundation, mayo, or even
The very first day it arrived my daughter informed me that
we were out of shampoo, well now that was an opportunity and a challenge!I grabbed the larger Spatty, since this was a
Costco size shampoo, and started scraping the sides and bottom.I was able to collect a ¼ cup of shampoo, and
that is a lot of shampoo!This is money
I would have just been throwing away and The Spatty was easy to use and made
getting to what I needed easier, no more money wasted.
Since then I have been using my small and larger Spatty for
makeup, condiments, pretty much anything that holds the last few ounces of
products that I can’t reach.The other
day I was able to scrap my peanut butter jar clean getting the last possible
spread for sandwiches.I mean it’s a
waste to thrown anything that can be used away, right?Plus, I recycle my glass jars and The Spatty
cleaned everything up so that I just have to wipe it down.Have you ever tried to wash your peanut
butter jar?It’s not easy and the
cleanup was much easier this time sine there was less peanut butter in the
The Spatty was designed by a mom who was sick of wasting
money on her makeup, throwing lots away because she could not get to the bottom
of the container.Think about how
expensive makeup can be and the last few ounces just get thrown away?Well, she went to her kitchen and invented
The Spatty from for baking scraper to make a smaller one to fit into her
smaller makeup containers, and The Spatty was born.
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Roasted Pepper Soup
1 onion, chopped finely
6 roasted red peppers
2 cups celery, chopped
1 clove of garlic, minced
2 tomatoes, chopped
2 cups of fat free Organic Chicken broth, or vegetable broth.
2 tbsp. dried crushed thyme
1/4 tsp. of pepper and ground cumin
salt to taste
First roast the peppers. I cut the tops off and removed the inside membrane and seeds. Roast peppers in the oven for 20 minutes or until starting to blacked. Then cut into slices and set aside to add latter.
In a soup pot heat onions, peppers, and celery with 2 cups of water. Bring to a boil and cook for about 3 minutes. Reduce heat to medium and add in garlic, tomatoes, and broth. Now cover the soup and bring back up to a boil. Once boiling educe heat and simmer for 25 minutes.
Now, its time to puree the vegetables. In a food processor, or blender, puree the soup. Return the soup to a pot or pan and add in seasoning, heat to desired temp and serve. You can add extra Protein by adding in a protein power or some ground flax seed. I just sprinkle a tsp. in my soup bowl and mix. It will thicken the soup, so go light and add as desired.
Chicken, Rice, and Broccoli Soup
Shred chicken from a cooked whole chicken
2 cups cooked brown rice
3 cups broccoli
3 cups chicken broth
2 tbsp. Thyme
This is a left over meal. Usually after I make a whole chicken I debone the chicken and add everything together for a savory dish. This is a easy quick dinner that I make for cheep and all organic.
If your rice is not already cooked than I add 4 cups of water for 2 cups of rice and cook over medium heat. Once the rice is all cooked, usually when the water is all gone, then its ready. If the rice is still a little hard you can add another 3/4 cup of water and continue cooking. Try not to do this often or the rice will get sticky or mushy.
Depending on how you want to serve the dish you can add broth for a more soupy consistency for a thicker stew.
With the change in seasons I have to change my fitness routine. The Arizona heat is too much in the afternoon and I can't make my 6-10 mile runs now. So to stay active I am taking the advice of my fitness trainer and friend. I will still do a few short runs, but will mainly focus on resistance and circuit training; this will burn fat and tone. I have misplaced my hand weights so I am focusing on no weight routines that use my own body with resistance. There are lots of routines and workouts you can do without equipment, get organized and get started.
This week's fitness Workout Routine
I am a huge fan of Beach Body workouts. I have finished the P90X and the Brazilian Booty Workouts. So I have mixed up a few of my favorite workouts to work on my trouble areas.
Monday: Bum Bum DVD, then an arms and abs switching circuit workout.
Tuesday: Cardio Axe, Run 3 miles
Wednesday: Bum Bum, Laurens Pushup routine (below)
Thursday: Upper Cuts and abs, Run 3 miles
Friday: Cardio axe, Laurens
Saturday: P90X Yoga
Sunday: Upper Cuts and Yoga abs workout
PLUS: Just as of this weekend, I am starting Ryan Cowboy Ehman "Cowboy Boot Camp Workouts". I am just starting to get the emails and will be doing the 12 workouts to let you know what it's all about. Something I am doing that he suggests so far, is to do a daily morning and night time routine of sit-ups, pushups, and squats. I will post more on this latter.
Say you don't have a Gym Membership and you don't have equipment? Not having home equipment should not stop you. NO excuses!! If you want the body you imagine, than you have to work for it. While this will not come free I have some free guides for you.
As mentioned above, things are getting hotter, so remember to increase you water intake, snack on foods with water like celery, cucumbers, carrots, and remember to stretch. I like to do a morning yoga and night time yoga routine that calms my body.
A couple Free Things for you!
Laurens Fitness Free Book Download of 34 workouts you can do at home. Free Mini Course
Exercising outside can be a huge benefit to your body and mind! I know I personally love running on trails and roads than on treadmills. It's a great way to get some nice clean fresh air as well. Although a nice tip to remember is to check the air quality forecast for your local area. This way you can find out if the ozone and particles in the air are acceptable for this activity.