Wellness Journey

13/07/2024

04/11/2023

Pumpkin latte spice is your best companion for a fall season

Ingredients:
•A cup of any of your favourite nut milk
• 2 tbsp. of pumpkin purée
• 1/2 teaspoon of pumpkin spice mix ( cinnamon, ginger, nutmeg and cloves)
• 1 tsp. vanilla
• A drizzle of honey or maple

Enjoy it warm with a kick of cayenne pepper for more nutritional benefits 🍁☀️

09/06/2023

Cayenne pepper adds versatile flavour to your meals and is full of benefits to boot 🌶️🌶️🌶️🌶️

It definitely deserves a spot in your kitchen cabinet.

Many of the benefits come from the compound capsicum that gives it the spicy kick.

Cayenne is full of antioxidants like flavonoids and carotenoids to ward off diseases like heart diseases. It helps to lower the blood pressure.

Many people associate spicy foods with heartburn but for many people spice has the opposite effect by increasing the gastric juices in the stomach and help to break down the food. However, there is an individual tolerance and some people may be sensitive to the spice and cannot have it especially if they have reflux or any ulcers in the digestive system.

Cayenne could contribute in losing weight as it can rev up the metabolism a little, it also helps in reducing hunger causing you to eat less.

Creams made from this spice can be rubbed into the skin and help to ease arthritis pain.

Caution if you are taking any blood thinners as Cayenne interact with these as well as antacids and aspirin.

There is a variety of ways to use this spice as follows:
•Add a dash to your soup or stew
•Mix into hummus
•Stir into homemade lemonade
•Add to sautéed vegetables

Let me know if you do add this spice to your meals and let’s share some more ideas

03/06/2023

Raw zucchini Lasagna that’s healthy, refreshing and delicious. It’s full of flavours due to crunchy zucchini slices and the cheesy layers of avocado pesto, tomato sauce and cashew cheese. It’s also light without turning on the oven in this crazy hot weather.

You need to prepare the layers as follows:

1. The tomato layer is made with sun- dried tomatoes, cherry tomatoes, basil and garlic.

2. The green pesto layer is made with avocado, fresh herbs and nutritional yeast.

3. The cheese layer is made of cashews, almonds, nutritional yeast all blended with little water.

Now slice the zucchini in long thin slices.
Start preparing each portion individually in a plate by layering the zucchini slices and the layers of different sauces prepared ahead. Enjoy 😋😋😋

30/05/2023

Are you familiar with the term “Mindful eating “

It’s actually summarized in a few basic practices as follows:

* Honour the food and eat without distractions

* Engage all your senses to smell, taste and feel the food texture

* Serve in modest portions and avoid overeating

* Savour small bites and chew thoroughly

* Eat slowly and avoid overeating, stop when you are 80% full

* Don’t skip meals and always plan your meal timings to avoid being over hungry

* Balance your meals well between proteins, healthy fats and some complex carbs and avoid processed foods # mindfulness

26/05/2023

Some of you guessed it right! It’s vegan raw sushi made of nori seaweed wrap filled with a mix of cauliflower rice and nutritional yeast as a source of vitamin B12 with a centre of carrots, peppers cut julienne and avocado and served with tamari, wasabi and pickled ginger. I’m not a big advocate of vegan diets but I really encourage it once or twice a week. Vegan diet has a lot of beneficial effects. It tend to be high in fibers which is linked to a lower blood pressure and better digestion. The diet is low in saturated fats and has all the fat from nuts, seeds and avocado which has a positive effect on lowering cholesterol. Another noteworthy benefit that was found in a study done on some people who followed a raw vegan diet that they have high levels of beta carotene and normal levels of Vitamin A. This diet is full of insoluble fibers too which help prevent constipation and makes you feel satiated longer. Why not try to adopt at least twice a week a plant based diet!!!

25/05/2023

Start your day with a big glass of water infused overnight with lemon, cucumber and parsley. This refreshes you and help to alkalize your body after the overnight fasting. Make it a habit and experiment with different ideas to infuse your water. It’s best to wait for at least half an hour before having your breakfast

22/05/2023

It maybe just a coincidence that a walnut looks like a tiny brain but research suggest that this nut may indeed be good for the mind. Studies found that nutrients in the walnut like unsaturated fats, omega 3, polyphenols and Vitamin E may help reduce oxidative damage and inflammation in the brain. They may also be protective against heart diseases and some kinds that D cancer. Include walnuts in your diet as a snack or add them to your salads, yogurt, healthy baked goods or oats. Enjoy eating them in moderation

20/05/2023

Choosing wisely your food, your environment, your interactions directly affects your body, your mind and soul. Think twice before you make your choices # wellnessjourney # immunity

22/03/2023