Exercise and Sleep

Exercise: Exercise and Sleep. 
Light, moderate, and vigorous exercisers are more likely to experience restful sleep than non-exercisers (67% vs. 39%). If you are inactive, taking a ten minute daily walk could improve your likelihood of a good night's sleep.
National Sleep Foundation, March 2013 

Good to Know!

Health Alert: Get Healthier! 
Epidemiologists estimate that 80% of the most common diseases are linked to obesity and a sedentary lifestyle. Obese people are at an increased risk for cardiovascular diseases, vascular diseases, hypertension, diabetes, and cancer. Regular physical activity lowers the risk of developing breast, colorectal, and cervical cancers. 
National Center for Tumor Diseases, March 2013 

No Bake Chocolate Oatmeal Cookies: Vegan, Gluten Free, Soy Free

Recipe from www.thesweetlifeonline.com

These are really very simple and having tested them on myself and my own children I can honestly say that you will like them, too!

These do contain sugar.... however. you can make a healthier sugar choice (stevia, unrefined cane, etc etc).   If you aren't a fan of any form of sugar than you can use any substitute you normally work with.

Ingredients:
1 cup unrefined cane sugar (or stevia or healthy sweetener of choice)
1/2 cup non-dairy milk (I used unflavored coconut milk)
1/2 cup soy-free Earth Balance (located in butter section in most grocery stores)
1/2 cup cocoa powder
1 tsp vanilla extract
1 1/2 cup Gluten Free oats (I used Bobs Red Mill brand)

Preparation:
In a medium-sized sauce pan mix together sugar, non-dairy milk, Earth Balance and cocoa over medium high heat and bring to boil.  Boil for 2 minutes (not less) and remove from heat.

Mix in oats and vanilla until well combined.

I poured the mixture onto a wax-paper lined cookie sheet to cool in the fridge.  After about an hour of cooling I rolled the mixture into spoon-sized round cookies and then refrigerated until more firm.

Store in air-tight container in the fridge.

Easy Mushroom and Zucchini Soup

1 large zucchini -- thinly sliced (not diced... you want them in thin circles)

1 box mushrooms (any kind you like -- I used sliced white) -- the ones I used already came sliced

2 large carrots -- peeled and sliced

1 sweet onion - diced

2 celery stalks - sliced

1 can unsalted diced tomatoes

2 cloves garlic

4 cups gluten free veggie broth

1 cup water

1 tsp dried parsley (or fresh parsley)

white pepper to taste

sea salt to taste

olive oil -- about 2 TBSP

butter of choice -- as much as you want

sautee onion and garlic in olive oil and butter until tender

add in celery and continue sautee for a few minutes

add in carrots and continue sautee for a few minutes

add in mushrooms and continue sautee for a few minutes

add spices (white pepper, parsley, sea salt) -- evenly mix into veggies

add diced tomatoes 

add broth

bring all to a boil

once boiling add in zucchini slices

boil for a few minutes

reduce to simmer and let simmer for about 20 minutes uncovered

remove from heat --- and then cover -- and let sit for 10 minutes

EAT!!

Volcano Rice Spring Vegetable Risotto

This is one of those recipes I'm going to have as a staple for snacking or to reheat as a side.   
It has an amazing, fresh flavor and is full of such good things.... I love that I didn't make risotto from a box!

Note:  This is a simple recipe to put together BUT it does require you to be "active" in the preparation the entire time... chopping first, then adding and stirring, adding and stirring, etc.

*use organic or at least as-close-to-local ingredients that you can*

Please Read entire post 1st --- "what to use" comes first then "what to do" follows after first photo....

What to use:
1 Quart Gluten-Free Organic Veggie Broth
5 Cups Water
1/2 bunch organic asparagus -- cleaned, trimmed at ends, and cut into 1/2 inch pieces
2 TBSP olive oil
1 Cup finely chopped onion
2 cloves garlic - finely chopped (I used my all-time favorite Garlic Zoom)
2 Cups uncooked Volcano rice (brand is "Lotus Foods") -- you can use an organic brown rice, too
2 Carrots, peeled, trimmed at ends and chopped
2 Zucchini, trimmed at ends and chopped
1/2 Cup fresh or frozen then thawed peas
2/3 Cup Grated Parmesan Cheese
1 Tablespoon Earth Balance (soy free) -- or organic butter
Sea Salt and Ground Pepper to taste

What to do:

1st pot....
Bring broth and water to a boil in a medium pot.  Add chopped asparagus and simmer until just tender, about 2 to 3 minutes.   Using a slotted spoon, transfer asparagus to a bowl of ice water until the asparagus is well-chilled.   Then drain and set asparagus aside.

Continue to simmer the broth/water mixture -- add cover to keep the steam in.

Now onto the 2nd pot....
Heat Olive Oil in a separate, medium-sized pot.
**Add Onion
**Add Garlic
Stir occasionally, until onion and garlic are softened, about 5 minutes.

Add 2 Cups of Rice and stir into mixture until rice is toasted and fragrant, about 5 minutes

2nd pot (continued)... adding in the bulk of ingredients...(ADDING AND STIRRING)
**Add 1 Cup of Broth/Water mixture and cook, stirring constantly and adjusting heat if needed to maintain simmer, until liquid is almost absorbed

REPEAT PROCESS, adding about 1/2 cup of the Broth/Water mixture each time, until rice is just beginning to get tender -- about 25 minutes of this repetitive process

Add carrots and continue process with broth/water mixture

When rice is just al dente and carrots are just tender, add zucchini and cook 5 minutes more (add more broth/water if needed)

Stir peas and asparagus into rice and cook until hot throughout -- 2-3 minutes more

Add cheese, butter (or Earth Balance), salt and pepper and stir to combine

If you like, add just a bit more of broth/water mixture depending on the risotto consistency you like

YOU ARE DONE, NOW EAT IT ALL UP AND PREPARE TO EXPERIENCE BLISS!

Take A Leap

Breakfast Cookie

This is really an "All Day" cookie.  This recipe is so yummy no matter when you decide to eat it!   Thank you to my friend Stephanie for sharing this recipe.  
Gluten Free, Dairy Free, Egg Free, Processed Sugar Free*.

*I added in Vegan Chocolate Chips so there is a bit of sugar in these from sources other than the fruits and grains.*

What you need and what to do:
3 mashed ripe bananas
1/3 cup applesauce
2 cups GF oats
1/4 cup almond milk
1/2 cup raisins
1 tsp vanilla
1 tsp cinnamon
(I combined all ingredients using an old fashioned spoon!) 
Scooped approx 1/4 cup per cookie. 
Baked on Parchment Paper. Makes 12-15 cookies depending on how big you scoop them.
Bake at 350 for 15-20 min (I did 20 minutes using convection heat).

Wellness / "WE"ness

Pumpkin & Sweet Potato Soup

Sipping my Arbonne Detox Tea and typing this out.... so relaxing. :)

I made this for dinner tonight -- easy and dee-lish!

Ingredients - use as much organic veggies/broth/coconut milk as possible:

2 tablespoons olive oil

1 medium onion, diced

4 medium carrots, peeled, chopped

2 celery stalks, chopped

1/4 to 1/2 teaspoon ground ginger, to taste

1/4 teaspoon nutmeg

1/2 teaspoon curry powder (I used Cumin instead)

Dash of sea salt and freshly ground pepper to taste

1 14.5 oz can pumpkin (or 2 heaping cups fresh, peeled & cubed)

1 medium sweet potato, peeled and cubed

4 cups veggie broth

2 cups water

1 can of coconut milk

Lime Zest - for garnish

Instructions:

In a heavy soup pot, heat the olive oil over medium heat, and saute the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions.

Add in the pumpkin, sweet potato and veggie broth and water -- stir together. Cover and bring to a slow simmer, cooking the soup for 25-35 minutes until the veggies are very tender.

Remove from heat and puree the soup in immersion blender (I used a VitaMix and blended in batches).

Return puree to soup pot and set heat at low-medium. Stir in the coconut milk and blend till smooth. Warm through gently for 10 minutes -- do not boil it.

Serve in bowls with a sprinkle of lime zest. Makes A LOT -- so freeze some for later!

Another benefit of exercise!

Exercise: Want A Healthy Brain? 
Physical exercise is important when it comes to maintaining a healthy brain. Scientists found that Growth Hormone (stimulated by exercise) increases the amount of stem cells that actively generate new nerve cells in the brain. Growth Hormone also slows and can even reverse the decline in new nerve cell formation normally seen as our bodies age. 
University of Queensland, November 2012