Healthy Meal Prepping: Nourish Your Body, Save Time & Savor Flavor

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Why Meal Prep Matters

In our fast-paced lives, finding time to cook nutritious meals can be challenging. That’s where meal prepping comes to the rescue! By dedicating a few hours each week to prepare and portion your meals, you’ll reap numerous benefits:

1. Time-Saver: Imagine coming home after a long day and having a wholesome meal ready to heat up. Meal prepping saves precious time during busy weekdays.
2. Healthier Choices: When you plan your meals in advance, you’re less likely to reach for unhealthy takeout or processed foods. Instead, you’ll have balanced, homemade options at your fingertips.
3. Portion Control: Pre-portioned meals prevent overeating and help you maintain a healthy weight.
4. Financial Savings: Eating out frequently can strain your wallet. Meal prepping is cost-effective and reduces food waste.

Flavorful Mediterranean Quinoa Salad Recipe

Ingredients:

• 1 cup cooked quinoa (cooled)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, chopped
• 1/2 red onion, finely sliced
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled
• Juice of 1 lemon
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, tomatoes, cucumber, bell pepper, red onion, olives, and parsley.
2. Drizzle with lemon juice and olive oil. Season with salt and pepper.
3. Toss everything together until well combined.
4. Sprinkle feta cheese on top.
5. Serve chilled or at room temperature.

Health Benefits of Mediterranean Quinoa Salad Ingredients

• Quinoa: High in protein, fiber, and essential nutrients. It’s a complete protein source, making it ideal for vegetarians.
• Tomatoes: Rich in antioxidants like lycopene, which supports heart health.
• Cucumber: Hydrating and low in calories.
• Bell Pepper: Packed with vitamin C and antioxidants.
• Red Onion: Contains flavonoids and sulfur compounds that promote overall health.
• Kalamata Olives: Provide healthy fats and antioxidants.
• Parsley: Loaded with vitamins A, C, and K.
• Feta Cheese: Adds a tangy flavor and a dose of calcium.

Remember, meal prepping isn’t just about convenience—it’s an investment in your well-being. So, grab those containers, chop those veggies, and let’s nourish our bodies one meal at a time!

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Sources:

1. Love and Lemons: 60 Healthy Meal Prep Ideas
2. Skinnytaste: Healthy Meal Prep Recipes
3. Ambitious Kitchen: 32 Healthy Dinner Recipes Perfect for Meal Prep
4. Ambitious Kitchen: 50+ Healthy Meal Prep Recipes to Make This Year
5. EatingWell: 30 Healthy Meal-Prep Ideas for the Week

Note: Always consult a healthcare professional before making significant dietary changes.

Bon appetit!

~ Sheila ❣️

A Veggie Party!

Why did the chickpea, tomato, and green onion walk into a salad bar? Because they wanted to mix things up and create a chickpea-tomato-green onion supergroup! 🥗 And the health benefits? Well, rumor has it that their harmonious blend helps boost energy, supports digestion, and makes taste buds dance!” 😄

Now, let’s talk about those health benefits:

• Chickpeas: These little legumes are packed with protein, fiber, and essential nutrients. They can help manage weight, improve digestion, and reduce the risk of disease¹.

• Tomatoes: Bursting with vitamins, minerals, and antioxidants, tomatoes are great for heart health, skin, and vision. Plus, they add a juicy sweetness to any dish!

• Green Onions: These slender veggies provide a mild onion flavor and are rich in vitamins K and C. They’re like the cool kids of the salad world, adding crunch and flair.

Remember, laughter is the best seasoning for any meal! 😉🍽️²¹.

This is so quick and easy to make and perfect for being on the go! I added some garlic salt, dash of black pepper and a sprinkle or two of beef bouillon powder….. Super yum!!

Bon appetit! ~ Sheila ❣️

Harmony Meals? Yes, please!!

Hey, everyone! Here are a couple of healthy recipes that I like to call “Harmony Meals”. Why? Because they’re  easy to make and full of flavor… and simply because they make me smile. ☺️ I just love them. Hope you do, too! Enjoy!

1. Roasted Sheet Tray Veggies:

Preheat your oven to 400°F (200°C).

Line a baking sheet with parchment paper.

Toss together the following vegetables on the baking sheet:

1 head of cauliflower (cut into florets)

1 head of broccoli (cut into florets)

3 large carrots (peeled and cut into rounds)

Drizzle with 3 tablespoons of olive oil and season with 1 teaspoon of kosher salt, ½ teaspoon of black pepper, and 2 minced garlic cloves.

Roast in the oven until the vegetables are tender and starting to brown (about 20 minutes).

Once cooled, transfer to an airtight container and store in the fridge. These veggies make a perfect side dish or a light meal on their own.

2. Sauteed Broccoli with Carrots, Bell Pepper, & Italian Sausage:

Heat oil in a skillet over medium-high heat.

Sauté Italian sausage until it browns slightly (about 3-4 minutes).

Add onions and garlic; sauté until onions become translucent and garlic is lightly browned (about 2 minutes).

Add carrots and cook for another 3 minutes.

Finally, add broccoli, bell peppers, salt, and pepper, and mix everything together.

This recipe makes for a perfect main dish. Just sprinkle with a little grated Parmesan and bon appetit! Yum!

Feel free to experiment with these recipes and adjust the seasonings to your taste.

Happy Eating!!

~ Sheila ❣️

Lemon Sunshine Smoothie

Good morning, everyone! As the outdoor temperatures start to heat up, cool and refreshing drinks are a must! Here’s a delicious smoothie that’s quick and easy to make.

Lemon Sunshine Smoothie

Ingredients:

– 1 cup Vanilla Greek Yogurt

– ¾ cup Ice Cubes

– ¼ cup Orange Juice

– 3 tablespoons freshly squeezed Lemon Juice

– 2 tablespoons Raw Honey

– 1 teaspoon Ground Ginger

– 1 teaspoon Grated Lemon   Zest

Instructions:

– In a blender, combine the Vanilla Greek Yogurt, Ice Cubes, Orange Juice, Lemon Juice, Raw Honey, Ground Ginger, and Grated Lemon Zest.

– Blend until smooth and creamy.

– Taste and adjust sweetness by adding more honey if desired.

– Pour into glasses and serve immediately.

– Garnish with a lemon slice or mint leaves for an extra touch of sunshine!

Enjoy this refreshing Lemon Sunshine Smoothie as a breakfast treat, snack, or immune-boosting drink. It’s perfect for warm weather days!

~ Sheila ❣️

Mindful Eating: A Wholesome Journey to Savor Every Bite!

In our fast-paced lives, we often gobble down meals like we’re in a race against time. But what if we could transform our eating experience into a delightful, soul-nourishing ritual? Enter mindful eating – a practice that invites us to slow down, savor each morsel, and reconnect with our senses.

The Mindful Eating Manifesto

1. The Art of Slowness: Imagine your fork as a paintbrush and your plate as a canvas. Take your time, stroke by stroke, to create a masterpiece of flavors.
2. Engage Your Senses:
   • Sight: Admire the vibrant colors on your plate. Let your eyes feast before your mouth does.
   • Smell: Inhale deeply. Let the aroma dance through your senses.
   • Touch: Feel the textures – crisp, tender, or velvety.
   • Sound: Listen to the symphony of crunches and sizzles.
3. Banish Distractions:
   • Put away screens, newspapers, and work emails. Your meal deserves your undivided attention.
   • No more “scroll-and-chew” – it’s time for “savor-and-reflect.”
4. Gratitude: Before you dig in, express gratitude. Thank the farmers, the chefs, and the universe for this nourishing bounty.

Easy Meal Prep Plan: The 30-Minute Wonder

Step 1: Sunday Ingredient Prep

1. Grains Galore:
   • Cook a batch of quinoa or brown rice.
   • Roast sweet potatoes for a touch of sweetness.
2. Protein Power:
   • Grill chicken breasts or tofu.
   • Boil a dozen eggs – they’re versatile!
3. Veggie Parade:
   • Chop bell peppers, cucumbers, and cherry tomatoes.
   • Spiralize zucchini for fun noodles.

Step 2: Assembly Magic

1. Mason Jar Salad:
   • Layer cooked quinoa, roasted sweet potatoes, and grilled chicken/tofu.
   • Top with mixed greens, avocado, and a zesty lemon-tahini dressing.
   • Shake it up when you’re ready to eat!
2. Zoodle Stir-Fry:
   • Sauté zucchini noodles with garlic, ginger, and bell peppers.
   • Add pre-cooked protein (chicken/tofu).
   • Drizzle with soy sauce and sprinkle sesame seeds.
3. Energizing Oatmeal Jars:
   • Mix quick-cooking oats with almond milk, chia seeds, and a pinch of cinnamon.
   • Layer with fresh berries and chopped nuts.
   • Grab and go!

Recipe: Mango Tango Smoothie Bowl

Ingredients:

• 1 ripe mango, peeled and cubed
• 1 frozen banana
• 1 cup spinach (yes, spinach!)
• ½ cup coconut water
• Toppings: sliced kiwi, granola, and a sprinkle of love

Instructions:

1. Blend mango, banana, spinach, and coconut water until smooth.
2. Pour into a bowl.
3. Top with kiwi slices, granola, and extra mango chunks.
4. Take a moment to appreciate the tropical vibes.

Conclusion

Mindful eating isn’t just about food; it’s about nourishing your soul. So, my fellow foodies, let’s raise our forks to a more intentional, flavorful journey. Bon appétit!!

~ Sheila ❣️

The Art of Mindful Munching!

The Art of Mindful Munching: Chew, Savor, and Zen Your Way to Food Bliss

1. What’s the Buzz About Mindful Eating?

Mindful eating isn’t just for yoga-loving, kale-chip-munching gurus. It’s like a spa day for your taste buds, minus the cucumber slices. Here’s the lowdown:

Mindful Eating: It’s like Tinder for your plate. Swipe right on that juicy strawberry, and left on the soggy broccoli. It’s about being present, fully aware, and ready to tango with your food.

2. The Mindful Eating Manifesto

a. The Foodie’s Oath

Repeat after me: “I solemnly swear to honor my food, from farm to fork. No more mindless scarfing. Amen.”

b. Engage All Senses

• Sight: Admire that avocado toast like it’s a Renaissance masterpiece. Notice the swirls of green and the perfectly toasted edges.
• Smell: Inhale deeply. Is it a cinnamon roll or a cloud of happiness? Either way, appreciate it.
• Touch: Caress your carrot stick. Whisper sweet nothings to your quinoa salad. They deserve it.
• Sound: Listen to the crunch. It’s the symphony of satisfaction.

3. Mindful Eating Hacks

a. The Slow-Mo Chew

Imagine you’re in a foodie movie. Chew each bite like you’re decoding ancient hieroglyphs. Bonus points if you squint dramatically.

b. Portion Control, Not Portion Prison

Use a plate the size of a frisbee. Fill it once. No second helpings. Pretend it’s a game of Tetris.

c. Gratitude Attitude

Thank your broccoli for being there. Appreciate your quinoa for its commitment. Gratefulness makes veggies taste like unicorns.

4. Mindful Eating Benefits

• Zen Vibes: You’ll feel as chill as a cucumber (ironically). No more food guilt or judgment.
• Weight Loss Magic: Mindful eaters shed pounds without even trying. It’s like their forks are secretly wizards.
• Digestion Delight: Your tummy will high-five you. No more food comas or bloated belly blues.

5. The Grand Finale

Picture this: You, sitting cross-legged, a plate of rainbow veggies before you. The sun sets, casting a golden glow. You take a bite, close your eyes, and think, “Damn, this carrot stick is life-changing.”

So, my fellow foodies, let’s raise our forks (mindfully, of course) and toast to the joy of eating. 🍽️✨

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References:

1. Harvard T.H. Chan School of Public Health
2. Eating Disorders Foundation of Victoria Inc.
3. U.S. News
4. HelpGuide.org
5. Healthline

Happy eating, everyone!

~ Sheila 😊

How do you recharge?

Hi, everyone!! I am so excited about writing this post that I am going to jump right into it! 😊

Yesterday I got a lot of fresh, beautiful produce, so today what am I doing?? Dehydrating!! Green beans…. carrots ….. and cucumbers (which make a yummy alternative to potato chips!).

Anywho, I love eating healthy and promoting the importance of doing so. If you and I are connected on Facebook and Instagram, then you have seen a lot of my posts about homemade goodies. I try not to use butter (I use unsweetened applesauce instead when baking), egg whites instead of egg yolks…. Flourless recipes….. And sugar substitutes that do not contain aspartame. I am also a HUGE fan of produce, rather than processed foods which contain a lot of unhealthy ingredients that I can’t even begin to pronounce. So, with that being said…. If they’re big, super crazy words that ya can’t pronounce and it’s an ingredient that’s man-made, then it probably shouldn’t be put into the body.

Besides, produce…. Made by our beautiful Earth, so full of healing and healthy nutrients…. Amazing benefits…. And the colors of the produce!! I mean, look at what I got yesterday, those vibrant colors!! And so YUM!!

And yesterday I sauteed romaine lettuce… Which makes a delicious side dish!! So easy to make, I love it!!

Eating healthy and taking care of ourselves is extremely important in keeping our mental clarity in check. It helps us to focus on our abilities better. I know it helps me with being an Empath and psychic. Why? Because eating a lot of unhealthy fats, sugars and carbs make me feel sluggish and “Blah”… But eating right and drinking plenty of water help me feel on top of my game.

In recent years I have been taking better care of myself and listening more closely to my body. Which has helped heighten my psychic awareness and empathic ability all the more. My abilities are “finer tuned” now, meaning that I can pick up and sense things more easily.

So, see how taking care of ourselves is so important? I finally have….. I used to eat pop tarts and drink chocolate milk every morning…. Then, drink a soda with a bag of chips for lunch… And junk food throughout the day…. I felt horrible and it took me a long time to realize it was because of my daily food intake.

I still like to eat Ben & Jerry’s Ice Cream on occasion, and other sweets…. But in moderation. And that is perfectly ok. But I do feel way better making the healthier choices in life.

In the following photo is what I am dehydrating today. My veggies have been lightly coated with garlic salt and pepper, and onion powder. I have the machine set at 158° and it should take around ten hours or so (maybe a little under, I’ll check periodically) until they’re fully dehydrated. And in the photo is a glass of cucumber infused water…. Mmmmmm……. 🥰

Staying fit and healthy for psychic awareness….. Life is beautiful!!

Stay blessed, everyone. You are all much loved!!

~ Sheila 💋