Health Foodie: Quick & Healthy Meal Ideas

Health Foodie: Quick & Healthy Meal Ideas

I haven’t put out a recipe in a long time. Not from cooking slack, but more from needing quick meal ideas that improve health with minimal effort. What do you when life is insanely busy, need a quick meal, and please dear God, I need less salad in my life? K.I.S.S. it. The K.I.S.S (keep is simple silly/stupid) method has ruled in this household for months. Looks like it’s going to be for a couple more. In the craze, I don’t want to lose what fuels us and our minds in nutrition, but we can’t sacrifice sanity. This is part of my cheat list of quick meals. Some are grab and go while others take a bit of prep and cooking. Only two salads made the list ’cause we need a break. Real nutrition is in all of it.

Quick Healthy Meals:

Run In Store & Grab Ideas

  1. Veggie burger with fruit. Watch those healthy options. Many put gluten in and it’s more filler than nutrition. We opt for a burger with portabellos and veggies or use portabellos period.
  2. Rotisserie or baked chicken with grab a veggie tray or salad kit
  3. Baked beans and green beans or greens
  4. Cauliflower crust (pre-made) with pizza sauce, cheese, and veggies

A Little More Investment Meal Ideas

This downloadable comes with several healthy meal ideas centered around “latin” flavors. This is our family’s obsession and 90% crowd pleaser. When meals have common ingredients it requires less planning and easier meal creations.

Healthy meals can be a valuable time investment of food relationship and mental wind down time. When there isn’t time or priorities bump cooking down the list, we don’t have to sacrifice wellness. Veggie forward, whole foods, whole grains are literal life savers from brain function to heart love. This makes healthy meals even more vital. Love the long and short of your food relationship. More quick and healthy meal ideas to come of different flavor varieties. Follow by clicking “Yes” to have them delivered to you.

J.Riley

How to Find the Right CBD Product

How to Find the Right CBD Product

In a recent conversation with my sister, she expressed interest with CBD and concerns over the product. Sorry sis, dragging you into this. She is justified in having concerns and wise to question unfamiliar products. CBD has its benefits, but like any product, getting industry savvy is necessary for your safety. It would be misguided not to have the “it may cost” conversation. Quality can cost more than other options. Not always. Get well versed and find trusted professionals when balancing cost and product safety. Some budget switches, coffee sacrifices may be possible to enhance your wellness. In some cases, natural products are life altering alternatives we didn’t know existed. Knowing what to ask, pass by, and expect empowers your confidence to choose and raises quality expectations.

Top Three Ways to Find the Right CBD Product

Hard pass: The Extras in Production

Choosing a product that is extracted without extras is imperative. There are several ways to extract Cannabis oil from the hemp plant and two involve an external chemical: ethanol extraction and butane hash extraction. Ethanol extraction is problematic because of the destruction of hemp plant waxes which offer health benefits. In addition to eliminating benefits and it’s many stages creating a variable product, ethanol extraction can add on potentially harmful chemicals such as chloroform. The process can be “roll the dice” gamble of quality product. It can be a win or it can be a loss. Doubling on this is the potential for some Cannabis oil producers to add in this next process or use it solely. Butane hash, a form of hydrocarbon extraction product, exposes the hemp product, lab technician, consumer, and environment to the effects of butane. While the jury is out on definitive effects of butane and chemicals in low doses on the human body, its effects are still a concern. Butane exposure is known to cause nervous system damage and blurry vision among other illnesses. Both processes lead to the potential of toxins in the product, thus affecting humans and environment alike.

That’s a Yes: Getting the Real Product. Safely.

The CO2 supercritical and subcritical extraction process are deemed to be the most beneficial extractions processes for Cannabis Oil. Dee Dee Taylor, owner of 502 Hemp, explains the choice for CO2 supercritical extractions as safest and cleanest for human, animal, and environment. Hemp Gazette explains in their article that the goal is to reach a specific temperature of CO2 in either supercritical subcritical extraction to alter its state of matter. In super critical extraction, the CO2 exists as liquid and gas creating the ideal solvent (liquid in subcritical). This state breaks down the hemp plant with maximum oil, minimal extra, and kills contaminants.

It’s about temperature, states of matter, and a pure product. Nothing else.

What Cannabis oil is carried in is crucial. Hemp oil is common and important to ask about the product and look at its container. Dark amber or blue glass is best for any essential oil, plant product, or natural product. It preserves product from leaking out, unlike the porous plastic. Dark colored glass protects breakdown from sunlight. It is important to note that hemp oil requires refrigeration to prevent a rancid product. 502 Hemp chooses to put most of their CBD in coconut oil, although hemp oil is offered if needed. I love coconut oil and its insane benefits. An excellent fat for brain and nerves. Bacteria killer while raising the good cholesterol in your body. In our consultation with Laura at 502 Hemp, my daughter was able to try out various flavors. LOVE THAT! As we were conversing, she shared how coconut oil assist in quicker absorption. Add this to the list of coconut oil carrier pros. What ever you choose for your CBD, ask:

  1. What hemp is used? Organic?
  2. How was it extracted?
  3. What is the carrier oil? Know Your Preferences
  4. Care for product?

Must Have: Totally Honest

In any product or service, complete openness is essential. Do your research. What I love about the multiple conversations with 502 Hemp is honesty, and subsequent research backs up what is shared. A company needs to be open and knowledgeable about their process. If you can’t get clear answers, walk away. Any product has cautions, all of them, and the selling company know that. Those concerns and cautions should be upfront. If it’s marketed miracle cure, then it’s a “don’t touch it.” Beware. A big lie in the CBD industry is the need for high doses. 502 Hemp is upfront about proper dosage. Everyone digests differently and has unique needs. Any CBD company should know and share this information. ALWAYS. Consult about dosage and start minimal then work your way up. A perk is taste testing and suggestions. We got that in our consultation for my daughter and it’s been experienced with other quality wellness companies alike. Every penny and time investment in a product or service is more than worth it with the love addition.

CBD has become core to our wellness routine after due diligence. What good is it if it’s not safe? Go with your gut. If you’re not sure, you can always come back. If it’s a once in a lifetime deal, then it was never meant to be. Truly honest and caring wellness owners will offer space and love. Discover how your CBD is made before taking it and expect openness for your protection. We found the right CBD products at 502hemp for us.

J.Riley

What You Need to Know About Supplements

What You Need to Know About Supplements

Supplements can provide an excellent boost of health or meet a physical need. However, there is important information that you need to know about supplements. First is that supplements can naturally meet biological processes, thus little to no side effects. Whenever possible, eating the nutrients, vitamins, and natural chemicals is best. With soil depletion and biological nutrient depletion, natural supplements and vitamins may be an option to get what you need. However, not all supplements for everyone and everyone does not benefit the same. In some cases, improper supplements and incorrect usage can become harmful. There are a few basics we can learn to choose the safest products with maximum wellness wealth.

Four Things You Need to Know About Supplements

Warning: Fat Soluble Vitamins

Most vitamins, minerals, and herbs are broken down by water. Generally speaking, with water-soluble nutrients you can take as much as you want. What you body needs, it takes and what it doesn’t, it safely eliminates. Fat soluble vitamins work differently. Vitamins A, D, E, K filter through your lymph nodes and liver. They hang around in your body much longer and if taken too much, pose a toxic risk to your body. You need, NEED, these vitamins for optimal wellness. When they are off balance in either way, it risks your wellness. Don’t take concentrated forms, such as pills, for these vitamins. Eat them and get proper sun exposure! It is extremely difficult to over eat greens and vitamin rich foods to a point of toxicity.

Warning: High Dose Toxic Makers and Exceptions

Some vitamins in concentrated forms are needed as prescribed by a health professional. When the body is depleted, high doses are beneficial. Iron is a common mineral that may need to be taken in higher doses, often temporarily. A daily low dose or higher increases levels needed for blood to carry oxygen throughout the body. Once appropriate iron levels are met, continuing a daily dose or high doses can cause damage. Vomiting, headaches, and stomach aches are few signs of too much iron in your system. Monitor symptoms and get blood tests to be sure you are maintaining proper iron levels. Zinc can have a similar effect as iron when there is too much in the body. While needed, be cautious and track levels. Vitamin C in high doses may not become toxic, but can increase acidity levels in your body. Too much acidity leads to heart burn, acid reflux, and stomach issues. Grape seed extract is one excellent, lower acid immune boosting choice if you find vitamin C to be too acidic. Vitamin B vitamins are incredible boost to your body, nerves, and metabolism. Due to their energy boosting, taking them at night may not be the best idea. Take B vitamins in the morning for best impact without affecting sleep. L- theanine is a supplement that soothes and calms the body. When addressing anxiety and trauma, I was taking at night due to its powerful calming nature. It may work for a full twenty-four hours as it did for me. Take at night; however, if you find yourself extra sleepy during the day, take it every other day or extend it out more. After a few months I stopped. Turmeric, ginger, cayenne, ginkgo biloba are a few natural blood thinners. Incredible anti-inflammatory supplements, but require caution with surgery and certain conditions. Blood thinners can drop blood pressure too low or impact the body’s ability to clot with a cut.

Warning: Medical Illness Interactions and Children

Auto immune disease, diabetes, pregnancy/breast feeding, and heart conditions alter how a body processes everything. This includes supplement and vitamins. Check with a doctor and double check with an herbalist, naturopath, etc. Many doctors will tell you that all supplements are safe, you can take as many as you like. It’s NOT TRUE. Check for interactions with conditions and medications. Children need to be taken with extra precaution as they are developing. Again, check with doctor and natural experts for safety guidelines.

Warning: Quality and Labels

Quality is crucial. Some supplements and vitamin companies volunteer to go through a verification process to obtain a USP label. This process checks quality of the product and verifies ingredients. Yet, not every honest company has started using this process. Always read labels and research ingredients. Ask for recommendations from trusted naturopaths and fundamentalist wellness professionals. Inquire about the growth, harvest, and extract process from a company. Never be afraid to ask questions or too many questions. If most supplements and vitamins are one price But one brand incredibly cheaper. Pay the extra money! That investment is worth your safety. If a product makes miracle claims or promises cures, stay away. It’s a snake oil salesman promise with potential harm. A company that is upfront with all angles of benefits and risk, is more likely to be trust worthy. Total honesty is your best option for safety.

By meeting or boosting biological process, supplements and vitamins aid in better healing with less side effect. This is great if a certain undesired medication has a supplement equivalent. Three years ago I was on an anti-depressant for the second time and hated the side effects. After due diligence in research and trusted professionals, I switched to a couple of supplements instead of the medication. If a medication works for you and you feel safe, do not change it unless a professional suggest to do so. Ultimately, its up to you. Consider supplements in place of or addition to your everyday routine with a savvy for safety.

J.Riley

How CBD Could Improve Mental Health

How CBD Could Improve Mental Health

Mental health is increasingly on everyone’s mind. Professionals, the health industry, and nations are waking up to staggering statistics. According to NAMI (National Alliance of Mental Illness), one in five adults has mental illness, the same numbers are found for teens. Reports of newly released are showing those numbers are rising. Addressing, managing, and healing our mental state is crucial to our overall health. How we treat others and understand mental illness as a whole is vital. We do have a range of options for us and others to boost our mental well-being. Counseling, psychiatry, medications, supplements, massages, and energy work are a few resources we can access right now. As our family recently discovered, CBD oil is a supplement choice that makes the most of our healing and coping practices.

An Anecdote on How CBD Improved Mental Health

For years, we have struggled with anxiety with my daughter. At seven, she would vomit during the night from anxiety and was unable to express the cause. Every tool and resource we could find was pulled and pushed until we got answers. Three years ago, after tons of evaluations, back and forth, we discovered she has processing disorders and executive functioning disorder. At the least. More come out in further evaluations. Two years, four therapists, and lifestyle changes made, we needed more to help her. Two conversations brought us to consider CBD oil as a supplement. My daughter was struggling to move past goals due to her anxiety and her Speech-Language Pathologist suggested CBD as an option. However, there are lots of concerns and unknowns. After a couple of meetings at 502 Hemp, the concerns were answered. CBD oil became our missing puzzle piece. Since adding the CBD oil to her well routine, we are able to tear into blocked therapy goals and overcome tasks that anxiety shut down. Mornings are better, and she is expressing that focus is less of a problem. My husband is on board too with better sleep. We are going to try our anxious dog next. Yes, CBD oil can be made for them too.

How Does CBD Work?

Simple. It’s in her head.

Seriously, it’s Endocannabinoid system in her brain and throughout her body. According to Project CBD, within everyone’s endocannabinoid system there are two known major receptors, CB1 and CB2. CB1 receptors are primarily located in the brain and central nervous system. CB2 receptors are in other organs, mostly ones dealing with the immune system. Our mental wellness or not so well permeates through our whole body. A thought, chemical imbalance, trauma, and anything else starts in the brain, affects the nervous system, and possibly impact other organs. Vomiting during the night was one physical manifestation of my daughter’s anxiety. I am all too familiar with this clash of anxiety on my body. Inability to speak, headaches, and sleeplessness are a few other physical impacts we feel. Additionally, long term anxiety affects body long term. As the CB1 and CB2 receptors work with the whole body, this means from head to toe we reap the rewards.

“The high factor” and Types of Cannabinoids

The hemp plant as a full spectrum CBD oil has 10 known cannabinoids in them. As research continues, more known cannabinoids and benefits could be found. The major difference in CBD oil versus marijuana is which cannabidols are more present. The THC cannabinoids have psychoactive properties that can get you the “high” associated with using cannabis or marijuana. However, in low doses it has incredible benefits without the psychoactive side effects. THC oils are anti-inflammatory, aids in memory, and calm the entire body. It may be worth one’s piece of mind to take full spectrum CBD oil with THC. Recently in a conversation with the owner of 502 Hemp, Dee Dee Taylor shared that the industry standards is .3% of THC in full spectrum oil. 502 Hemp aims and achieves lower than that for their products. The customer reaps the mental health rewards without the worry if they don’t need or want the “high.” Some companies, like 502 Hemp, offer CBD oil without the THC as well. CBD oils relieve anxiety and depression plus are a sleep aid, muscle relaxant, and digestive aid. When I was working with a spiritual coach, she noticed that I was pulling my shoulders up. This is a sign and unconscious coping habit to trauma and anxiety. Even after years of working through my whole body to heal trauma, I still had this habit. The muscle relaxant property in CBD oil with conscious behavior changes assist in eliminating this habit. This means it’s not just your mind it helps, CBD oil aids with other biological systems as well.

CBD and THC oils are plant derivatives that interact with biological process in our bodies. It supports healing naturally. When you discover positive ways to care for your mind, it filters to your body. In partnership with therapies, breathing techniques, and nutrition, CBD has made the difference for us. By simply asking what is in a product and not shying from detailed questions is a tremendous asset. We need to be picky for our health and safety in our wellness choices. Don’t be afraid to ask and get research. Be strong in your mental wellness endeavors.

A big thank you to 502 Hemp for open information and sharing incredible wellness products!

J.Riley

The Stress Factor. How Your Mind Can Sabatoge Your Body.

The Stress Factor. How Your Mind Can Sabatoge Your Body.

When looking at what healthy “is” often it’s purely physical. How much and what do we eat? Exercise? Sleep? There is a factor when making health habits we dismiss while it is ever present in our life. Stress. It has the most impact on your life and is integrated with all your wellness. It is with whole heart belief that if stress or head space is not a part of your health routine, much of what you do will be sabotaged. It flips the other way around too, the physical well being of you sabotages your head space too. Mental and physical wellness matters equally.

That Healthy Throat Clearing Habit

I don’t mean spitting. I mean if you must, do. I’m talking about talking. Healthy word vomit, clear the air talking. Not in a social media group. Unless it is a closed and trusted group, release with a trusted human or furry friend or mental wellness professional. Dogs are excellent confidants. Yes, public airings need to happen from time to time. However, clearing first with a close friend is best. The reasoning is you are putting yourself in a strong space after processing what you’re feeling and going through. Social media is too wide open loves. It leaves you wide open for all kinds of negativity. Again, I’m not saying hold it in. Release in a safe place then use social media to advocate and educate. If you’re not sure talking to a human being is safe at first, write it! Furry friend! Speak it into a jar! Moon talk! Sun is not recommended. She can be a bit much to keep eye contact. Seriously, start flexing those throat muscles to let go of what is clogging up your entire body.

Lung Exercise

Breathing or Pranayama practice is an incredible physical habit you can use to control your nerves and emotional well being. It is a preventative tool in the best and a reactive tool when needed. There are breathing or “calm” app you can download to guide you through. A Youtube video on breathing practices may help. Find a yogi or yogini and they may be able to help you or a meditation teacher. Pranayama or intentional breathing is essential to their practices. When you learn to control your breath, it levels your nerve activity, oxygen levels, and ultimately stops the survival mode. The more you practice the more potent your breathing practice gets.

Core Beliefs

What you believe about yourself and your abilities infiltrates everything. Growth is always needed but knowing your value is crucial. Daily short phrases, or affirmations, is one way to re-train your brain. List what you like about you and what you can do. When mistakes are made, invite in grace and be graceful with yourself. We all make mistakes, need to fix mistakes, but we are not the mistakes we make.

While working on these, keep up activity and move towards more nutritional eating. Physical activity increases blow and oxygen flow benefiting your nerve system and brain. When my nerves are tested, its walk or clean time. Maybe a quick yoga. Your food relationship can inflame your head space negatively. Truly limit sugars and processed foods. The more whole or natural, the more likely it will not only NOT INFLAME but REDUCE inflammation. Look at the whole you when being well. Head, heart, and body.

Invest in the best you, it starts in your head

Namaste

Juls

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The Problematic Resolution

There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.

My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, it was a real fight to address body perceptions. At first, my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how-tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. It’s imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly overweight or not have a certain look can be healthy too and it’s not your judgment call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.

It’s an Internal Affair

Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.

Fight the Expectation of Extremes, Un-realities, and Fads.

Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself — I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that whatever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.

Work It Out For You

Rarely do I find going to the gym enjoyable. I love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some its kickboxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.

Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.

Namaste, Juls