Wellness
Crockpot White Bean Chili
As the weather begins to cool and the nights get dark earlier, it is fun to have dinner all ready to go in the Crockpot at the end of the day. This recipe takes a bit of thinking and planning to get the ingredients prepared ahead of time but once everything is in the Crockpot, you will have a delicious and nutritious meal that serves at least 8 people or can be served in 3 or 4 different ways throughout the week.
Ingredients
1 pound dried great northern beans
8 cups chicken broth
3 cloves garlic, smashed
2 medium onions chopped fine
3 Tablespoons olive oil
3-4 boneless, skinless chicken breasts
1 jalapeno pepper
1 bottle hatch green chili salsa (you can use 2 4-ounce cans diced green chilies)
2 teaspoons oregano
2 teraspoons cumin
½ teaspoon cloves
½ teaspoon cayenne pepper
2 medium zucchini
2 cups frozen corn (I used Trader Joes roasted frozen corn)
1 teaspoon salt
For toppings
1 cup Monterey jack cheese
¼ cup minced cilantro
tortilla chips
Place dried beans in a 5 or 6 quart crock pot and cover with water about 1 inch over beans. Cover and let soak overnight. 
Drain water in the morning and add 6 cups of chicken broth, the garlic and half the onions. Cover and cook on high 2-2 ½ hours until the beans are soft but not mushy. (If necessary add some boiling water to the beans to keep them covered.)
While beans are cooking, heat the olive oil in a skillet and cook remaining onions until tender. Add the chicken, jalapeno and cook until chicken is brown on the outside. Add to the crock pot with green chili salsa, 
oregano, cumin, cloves and cayenne. Add remaining 2 cups of broth and stir to combine all. Cover …
Tremendous Tacos
Did you celebrate National Taco Day this past Tuesday?
I love tacos, so this is officially my new favorite food holiday! I was excited to try this new taco recipe from Mealime, but looking at the recipe I just knew it needed something in the tacos besides beans.
Beans are high in protein, fiber, B vitamins, iron, potassium and minerals, BUT can also be hard on the stomach SO I added sweet potatoes to this recipe to increase the health benefits! Sweet potatoes have the health benefits of potassium, beta-carotene, vitamin C, and soluble fiber PLUS they are delicious.
These tacos also have the added benefit of being vegetarian, so they are great on your wallet and your waistline. I always try to incorporate more plant-based meals where meat it either not a part of the meal or is just an “accessory” to the meal.
Sweet Potato and Black Bean “Tremendous Tacos”
(adapted from Mealime’s Black Bean Tacos with Tomato & Avocado Salsa)
- 1 avocado
-
1 (15 oz) can black beans, rinsed
- 2 large or 4 small sweet potatoes, peeled and cubed
-
½ small bunch cilantro
-
½ pint grape tomatoes, halved
-
1 lime
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1 medium red onion
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8 small corn tortillas
-
black pepper
-
2 tsp chili powder
-
1 tsp cumin
-
1 tsp salt
- 1/2 tsp black pepper
-
cooking oil of choice (coconut, olive, or avocado)
- Cheese, shredded
- 1 cup rice
- Chicken or vegetable broth (optional for cooking rice)
- Rinse rice. Cook in chicken broth or vegetable broth according to packaging.
- Peel and cube sweet potatoes. Add to a sauce pan and cover with water. Bring water to boil and boil for 8-12 minutes (depending on size of your cubes). You will know sweet potatoes are done when you can easily stab with a fork. Once done, drain water and
Gratitude is the Best Attitude
As part of our Fit for Fall Challenge, we are going through the Healthy Mind and Body program. I have done this program before and I learned so much great information. It was designed to teach different methods to help you become the person you want to be – physically, mentally, and emotionally! Throughout my first sixty days of consistent 10-15 minute coaching, I was really challenged to work on what I focus on daily, especially mentally. These points have really pushed me to establish new patterns of thinking in my everyday life!
“We cannot solve our problems with the same thinking we used to create them.” – Albert Einstein
After reading this quote, it is important to think about and realize the high impact that YOUR FOCUS has on you! Here are the Four Laws of Focus:
- What you Focus on you Find
- What you Focus on Grows
- What you Focus on Seems Real
- What you Focus on Ultimately You Become
What you focus on either supports your goals or challenges your goals – but it is all part of your growth! Really think about what you focus on. Think about how your focus influences your everyday life patterns or habits.
Do you have patterns or habits you need to break?
How do you interrupt a pattern or habit that is not pushing you toward your best self?
In our program, we are reminded that I CAN BREAK ANY PATTERN OR HABIT AT ANY TIME THAT I CHOOSE!
In addition to Focus, here are 3 other disciplines to create patterns in your life that will support your goals:
- Focus
- What You Say to Yourself
- Your Body Language
- Gratitude
–WHAT YOU SAY TO YOURSELF–
Improve your Self-Talk! Give yourself confidence through the thoughts about yourself. Tell yourself things like I …
Read MorePumpkin Cake (Healthy Style-Gluten Free)
The feeling of Fall is in the air and with our first rain today….I must concede the fact that summer is over. School is back in session and all my volunteer commitments have begun. We are gearing up for a great year in women’s bible study and we are studying the book of Psalms, a perfect way to share in the songs of worship and praise that men and women have used for centuries. Psalms were used by Jesus as His songs and prayers. We had our first luncheon with the new ladies in our discussion group last week and this is the dessert cake I made to share with the gals. It was a hit, so I wanted to share it with them and all of you.
Gluten Free Pumpkin Cake
Ingredients
1 ½ cups your favorite gluten free flour blend or almond meal flour
1 ½ cups organic oats pulsed in blender or vitamix to make grainy oat flour
3 Tablespoons flax meal
1 Tablespoon hemp seed
1 Tablespoon chia seed
¼ cup whey based protein powder (vanilla or pumpkin flavored)
¼ cup brown sugar or honey (optional if you are using chocolate chips)
2 teaspoons baking powder
1 teaspoon baking soda
2 teaspoons cinnamon
2 teaspoons pumpkin pie spice
2 eggs
3 Tablespoons almond milk
4 Tablespoons coconut oil
1 cup pumpkin puree
¾ cup unsweetened applesauce
⅓ cup raisins
⅓ cup chopped walnuts
1 cup chocolate chips or pumpkin flavored white chocolate chips
Frosting
¼ cup softened butter
1 ½ cups powdered sugar
2 teaspoons cinnamon
2-3 Tablespoons almond milk
Mix together all dry ingredients in a large bowl. Mix together all wet ingredients in a small bowl. Pour wet ingredients over dry ingredients and stir until moistened throughout. Add nuts and raisins and chocolate chips …
Read MoreIsraeli Salad and other Favorite Foods from Israel
My husband and I just returned from a trip to Israel. Visiting a new country brings opportunities to experience a new culture-the history, the economy, the geo-political climate, the ancient customs, the food and costumes, the music and dance, the art and architecture and the archeological discoveries that unlock the mysteries of the people over centuries. Discovering the secrets of Israel was transformational for the two of us who have spent the last 45 years studying the Bible, both Old and New Testaments. Traveling through Israel, we were able to experience the amazing food and LOVED each dish we tried. We already knew we loved Tabouleh and Hummus (click to find previous posts with recipes) and now our two new favorite dishes are found below……..
Israeli Salad
1 lb Persian cucumbers, diced
1 lb fresh ripe tomatoes, seeded and diced
1/3 cup minced onion (optional)
1/2 cup minced fresh parsley
3 tbsp extra virgin olive oil
4 tbsp fresh lemon juice
zest of 1 lemon
Salt to taste (I used about 1 tsp each)
Chop all vegetables into small cubes. Finely chop parsley. Toss vegetables and parsley with olive oil, lemon zest and lemon juice. Stir together, adding salt and pepper to taste.
Chicken Shwarma
2-2 ½ pounds chicken thighs
2 Tablespoons ground cumin
2 Tablespoons round coriander
8 cloves garlic
2 teaspoons sea salt
6 tablespoons olive oil
¼ teaspoon cayenne
2 teaspoons tumeric
1 teaspoon ground ginger (fresh grated ginger)
1 teaspoon ground black pepper
2 teaspoons allspice
Mix all ingredients in a small bowl to make a rub. You can mix ina food processor if you want.
Rub over all pieces of chicken and let sit between 30 minutes and 24 hours. Grill chicken on medium high heat about 8 minutes on each side. Remove from BBQ …
Pumpkin Oat Scones with Ginger and Goldenberries
Although I hate to admit it….Autumn is coming and the lazy days of summer are over. BUT I seriously do not feel like I had even one lazy day all summer. With two new babies in our family, this summer was anything but LAZY! It is such a miraculous blessing to have 9 grandchildren but the reality for me of being the Gammie I want to be means traveling……I am so grateful for the privilege of being an active part of each one of my grandchildren’s lives but they all live away from where I live so “On the Road Again” is my theme song at this season of life.
The Fall season brings memories of school starting and decorating with colorful leaves and BAKING everything PUMPKIN!!! I am not ready to totally put my summer mindset to rest but I am beginning to get the baking bug. So here is my first experiment with pumpkin this fall season. I chose to add Goldenberries because of their sweet but tangy flavor and their chewy consistency. Here are a few facts about the goldenberries I use. You can find out more by clicking on the picture at the end of this post.
- Our Organic Goldenberries are grown on small family farms in the Andes Mountains where the bountiful rain produces the mouthwatering berries. Each berry ripens on the vine and is succulently sun-dried to retain just the right amount of moisture. Delicious and nutritious, just the way nature intended.
- They’re perfect right out of the bag and can also brighten some of your favorite recipes from smoothies to salads.
- And best of all, Made in Nature’s Organic Goldenberries are rich in fiber and a good source of Vitamin C.
- NON GMO verified, USDA organic, OU Kosher
Pumpkin Oat Scones with Ginger …
Read MoreGreek Style BBQ Chicken
Labor Day in the United States is a public holiday celebrated on the first Monday in September. It honors the American labor movement and the contributions that workers have made to the strength, prosperity, and well-being of the country.
We like to have theme dinners in our family. A fun meal to serve at a Labor Day picnic is a Greek style barbeque. I mixed up this marinate and whipped up a big Greek salad, bought some pita bread and hummus and we are ready for a party.
Greek Style BBQ Chicken
4-5 pounds of boneless skinless chicken breasts and thighs
½ cup fresh squeezed lemon juice
1/3 cup olive oil
1 ½ teaspoon oregano
10 leaves fresh basil or 2 teaspoons dried basil
1 teaspoon sea salt
1-2 teaspoon lemon pepper
Mix all ingredients and pour over chicken. Let marinate for 2-3 hours or overnight.
Barbeque until chicken is cooked through.
Serve with a big Greek salad. Another fun option is to shred chicken and make pita sandwiches with hummus, shredded lettuce, tomatoes and avocado.
- 4-5 pounds of boneless skinless chicken breasts and thighs
- ½ cup fresh squeezed lemon juice
- ⅓ cup olive oil
- 1 ½ teaspoon oregano
- 10 leaves fresh basil or 2 teaspoons dried basil
- 1 teaspoon sea salt
- 1-2 teaspoon lemon pepper
- Mix all ingredients and pour over chicken. Let marinate for 2-3 hours
Easy Greens, Happy Mom
I love to eat vegetables. I think they taste great and they make me feel good. But eating the right vegetables in the right amounts can be hard!
That’s one of the reason’s I’m so grateful for these powdered greens. I call them my secret weapon!
WHY I LOVE THEM:
These powdered greens are made from 33 different veggies.
They are convenient and easy to take.
They taste good.
They make me feel amazing.
This busy mom of three doesn’t have to stress about feeding myself and my family well.
Did I mention they taste good? I should say GREAT. YUM!
They taste delicious!
WHAT SETS THEM APART:
The don’t have fillers
They are a balanced blend with the right ratio of nutrients
They are scientifically researched
They have a high nutrient value and can be absorbed quickly by the body
They are a vegetarian source of protein
They are comforting to your stomach
HOW TO USE THEM:
Once a day for a healthy individual. Up to 3 times per day if you have health challenges.
First thing in the morning on an empty stomach mixed with water
Mixed with our favorite electrolyte drink and herbal tonic to improve performance and recovery during workouts
In your protein shake (Rachel’s favorite)
WHO ARE THEY FOR:
Me, you, and your kids too!
Want to know more about “Rachel’s Secret Weapon?” Just mention you want to know more in the comments and we will respond!
Join us in our Fit For Fall Wellness Challenge
…
Let’s Get REAL
Social media is so prevalent in our daily lives. It makes it easy to portray a certain persona or sense of perfection.
But that’s not REAL.
Real life is messy. Real life has ups and downs.
Pictures are just a snapshot of someone’s journey. Where they are now. You miss where they are coming from and where they are going. Don’t lose that perspective with others, and don’t lose that perspective in your OWN journey.
Here’s a snapshot of mine. I hope it will inspire you to embrace where you are now. See how far you’ve come. Make plans for where you want to be. Enjoy every step!
*****
There was a time when I wouldn’t eat cheese and ate my salads plain. A salad WITH cheese and dressing? FORGET ABOUT IT. (This particular salad has cheese, dressing, quinoa, pistachios, garbanzo beans, and dried apricots. HELLO yummy!)
I am so grateful EVERY DAY that I learned to shift my thinking. I’m not healthy based on what I take OUT of my diet, I’m healthy because of what I put in, what I FUEL my body with.
No more chasing skinny. I’m chasing muscles and strength. I want my daughters to know that food is fun, really delicious, and serves a purpose. I want them to know that strength is physical and mental. I want them to know that healthy tastes good, and so do cookies.
So here’s some real things about me.
1. I like my body. I’ve weighed much more, and even less, but being happy and feeling AMAZING means more than any number on the scale.
2. I eat chocolate. EVERY. DAY. Lots of it.
3. I want gorgeous strong leg muscles so bad, but I’m working on enjoying the journey.
4. I have really broad shoulders
Greek High Protein Salad
Bethany and Mike have been blessed to receive many delicious meals since baby Garrett was born a few weeks ago. This was one of their favorites. Last week, Bethany and I tried to recreate the recipe, making a few adjustments to increase the protein and we added some fresh basil. The original recipe that we adapted was from www.thelemonbowl.com- Brown Rice Greek Salad. We substituted quinoa for the brown rice and added seasoned browned ground turkey to increase the protein.
Ingredients
1 ½ cup quinoa
3 cups water
1 ½ pounds ground turkey
2 cloves garlic smashed
2 teaspoons garlic salt
2 teaspoons oregano
2 teaspoons greek seasoning
2 cucumbers peeled and chopped
2 can garbanzo beans
1 cup sliced scallions
1 or 2 large yellow or orange pepper chopped
½ cup crumbled feta cheese
1 cup kalamata olives
2 cups cherry tomatoes
10 basil leaves chopped fine
¼ cup chopped mint
Dressing
3 Tablespoons olive oil
2 lemons juiced
zest of 2 lemons
2 Tablespoons oregano
2 Tablespoons chopped mint
4 cloves garlic
Cook quinoa in water. Bring to a boil and then turn to simmer and simmer for 15 minutes or until all water is absorbed. Allow to cool. Brown ground turkey with smashed garlic, garlic salt, oregano and greek seasoning. While quinoa is cooking and ground turkey is browning, cut the cucumbers, slice scallions, chop the pepper, chop basil and mint and slice cherry tomatoes in half. Make dressing by combining all ingredients and set aside. When quinoa is cooled, add cucumbers, peppers, scallions, cherry tomatoes, feta, olives, basil and mint. Stir in dressing. Add cooled browned ground beef and stir until dressing is mixed throughout. Refrigerate and serve with pita bread and hummus.
