What is Your Priority?

Setting Priorities Mindfully A friend of mine was telling me the other day there are so many things she wants to do that, even being retired, she feels overwhelmed trying to find time. Life is busy indeed. That’s why setting priorities is a crucial skill for...

Seeds of Wellness

Nurturing a Lifetime of Health  Our habits are the foundation of our daily existence. They are not mere routines but the seeds we plant for a lifetime of health and well-being. In this article, I’d like to explore the significance of cultivating healthy habits...

Sementes de Bem-Estar

Para a Vida Inteira Criar bons hábitos é para a nossa existência como construir uma fundação sólida para a nossa casa. Neste artigo, gostaria de explorar a importância de cultivar hábitos saudáveis desde tenra idade e de como essas escolhas podem criar um futuro de...

Healthy Key Lime Pie

Makes:10 portions Prep Time:30 minutes Cooking Time:No cooking Ingredients:CRUST:1 1/2 cup of pecans1 cup of unsweetened coconut flakes1 teaspoon of maple syrupFILLING:3 avocados3/4 cup of raw cashews1 1/2 cup of water6 dates3 teaspoons of maple syrup1 teaspoon of...

Healthy Pumpkin Pie

Makes:10 portions Prep Time:20 minutes Cooking Time:No cooking Ingredients:CRUST:1 cup of raw unsalted pecans1/2 cup of unsweetened coconut flakes1/2 cup of rolled oats2 tablespoons of peanut butter1 tablespoon of maple syrupFILLING:1 can (or 400g) of pumpkin puree1...

Vegan Chocolate Mousse

Makes:8 portions Prep Time:20 minutes Cooking Time:No cooking Ingredients:4 ripe avocados4 tbsp organic cacao powder4 tbsp almond butter (unsalted)12 dates1 tsp vanilla extract (preferably alcohol-free)1 pinch salt Instructions:Hydrate the dates in water for 2 hours...

Kefir

Makes:1 liter (1 quart) Prep Time:2 minutes Total Time:12-18 hours Ingredients:1 quart of your milk of choice1 pouch of Kefir Starter Instructions:Add the milk to a quart mason jar.Let the milk sit at room temperature so the starter will dissolve easily.Then add the...

Green Juice

Makes: 2 cups Prep Time: 10 minutes Blend Time: 3 – 4 minutes Ingredients: 3 or 4 kale leaves (with no stem) 1 orange peeled in pieces 1/2 apple 1 tablespoon of chia seeds 1 tablespoon of flax seeds Instructions: Let the seeds soak in water for 15 minutes or...

Vegan Milkshake

Makes: 2 cups Prep Time: 10 minutes Blend Time: 3 – 4 minutes Ingredients: 2 unpitted dates 1 ripe banana 1 tbsp chia seeds 1 tbsp cacao powder 2 tbsp sunflower kernels 2 tbsp peanut butter 1 tsp grounded flaxseeds 1/3 cup frozen black cherries 1/4 cup raw...

Rich Navy Beans Soup

Makes: 8 – 10 portions Prep Time: 20 minutes Cook Time: 10 minutes Ingredients: 1 lb of navy beans or 2 cans 1 cup of cooked quinoa 1 crown of broccoli 2 medium carrots 1/2 red onion, chopped 2 garlic cloves, chopped 1 tbsp olive oil 1 laurel leaf parsley and...

Overnight Oats with Chia

Makes: 1 portion Prep Time: 15 minutes Cook Time: No cooking Ingredients: 2 tablespoons of chia seeds 1/4 cup of organic rolled oats 1/3 cup of vegetable milk of choice or kefir 1 tablespoon of Greek yogurt (if not using kefir) 1 tablespoon of lemon juice 1 tablespoon...

Healthy Cookie Balls

Makes: about 15-18 balls Prep Time: 30 minutes Cook Time: No cooking Ingredients: 1 cup of rolled oats 1 cup of peanut butter or almond butter (no sugar added) 1 cup of dried cranberries 1/2 cup of raw honey 1/2 cup of crushed almonds 1/2 cup of crushed pistachios...

Whole Grain Waffle

Makes: 2 regular waffles Prep Time: 15 minutes Cook Time: 4 minutes per waffle Ingredients: 2 eggs 1 pinch salt 1 tbsp melted coconut oil 1/3 cup almond flour 1/3 cup oat flour 1/3 cup rolled oats 2 tbsp coconut flour 2 tbsp chia seeds 2 tbsp sunflower seeds 1 tbs...

Stick to Your Resolutions

Resolutions I’m reading this book called Limitless, by Jim Kwik, in which there is a quiz to find out how your brain works. I took the quiz and mine is the Owl kind – The Logical Thinker. For my brain type, a structured daily routine helps me maintain...

Metas de Ano Novo

Novos Objetivos Estou lendo Limitless de Jim Kwik no qual há um questionário para descobrir como cada cérebro funciona. Fiz o teste e o meu é do tipo Coruja – O Pensador Lógico, nenhuma surpresa pra mim. Jim explica que para as pessoas com cérebro desse tipo,...

Risoto Cremoso Saudável

Serve: 16 porções Tempo de Preparo: 15 minutos + tempo de resfriamento Hora de Cozinhar: 30 minutos Ingredientes   1 xícara de arroz selvagem 3/4 xícara de castanhas de caju 1 xícara de cogumelos picados (eu usei cogumelos ostra) 1 colher de sopa de cebola picada 1...

Creamy Mushroom Risotto

Makes: 16 servings   Prep Time: 15 minutes + cooling time Cook Time: 30 minutes Ingredients   1 cup of Wild Rice 3/4 cup of cashews 1 cup of mushrooms of choice chopped (I used oyster) 1 tablespoon of chopped onions 1 garlic clove chopped 1 tomato diced 1...

Stay Healthy Throughout Holiday

Thriving Through the Holidays Although I love Christmas time, I know for some it is a dreadful, stressful time. As soon as the holiday season approaches, the prospect of festive gatherings, delicious feasts, and cozy evenings can be both exciting and challenging. The...

Mantendo a Linha Durante as Festas

Mantendo a Linha  Embora eu ame essa época do ano, sei que muitos acham terrivelmente estressante. Durante todo o mês de Dezembro a perspectiva de confraternizações no trabalho, com amigos e familiares pode ser tanto emocionante quanto desafiadora. O estress causado...

Keep Your Brain Young

Live to 100 When I mention I’d like to live to 100, people turn their heads. I believe that’s because most of them think there is no way to live an independent and vibrant life that long. Nobody wants to get there without health, me neither! However,...

Mantenha seu Cérebro Jovem

Quero Viver até os 100 Quando eu falo que gostaria de viver até os 100, as pessoas me olham torto. Acho que a maioria acredita que não há como viver uma vida independente e vibrante até essa idade. Ninguém quer viver tanto tempo sem saúde, eu também não! No entanto,...