Vitality Holistic Health

04/17/2026

Maple Roasted Beets and Carrots

This colorful and bright dish is perfect for your Easter table and for any occasion!

Ingredients:
5 large carrots, peeled & sliced
4 medium beets, peeled & diced
2 tablespoons olive oil
Salt & pepper, to taste
2 tablespoons butter
3 tablespoons pure maple syrup

Recipe:

Cut the beets and carrots into pieces that are roughly the same size
Drizzle the olive oil onto the beets and carrots and add salt & pepper
Roast for about 15 minutes (or as long as you would normally roast your root veggies - maybe longer) @ 400F.
Take the baking sheet out of the oven and add the butter and maple syrup directly to the baking sheet. Let the butter melt then toss it again until everything is coated.
Serve!

04/17/2026

And weekend!!

04/17/2026

Stay hydrated today!

04/16/2026

❤️

04/16/2026

Salads don't have to be complicated! A salad bowl like this --- arugula base, artichokes, citrus, red pepper and avocado --- is delicious and nutritious and only takes minutes to make! Add a source of protein such as some nuts, egg, chicken, cottage cheese to make a complete meal.

04/16/2026

I find it more comfortable to extend arms out front … whatever works for you to hold this stretch comfortably.

This can be done in bed before sleeping or in the morning on waking.

04/15/2026

Health works best when you see it as a complete system, not just a set of physical habits. Nutrition, exercise, and sleep may keep your body functioning, but your relationships, emotional well-being, and sense of integrity shape how that life actually feels.

Being around supportive people can calm your nervous system in ways no workout can, while ignoring your values or constantly trying to please others creates a quiet but draining inner conflict.

On top of that, unresolved emotions often show up physically, whether as tension, fatigue, or burnout, which is why personal growth and self-awareness matter just as much as diet plans. In the end, real vitality comes from alignment—when how you live on the outside matches what you feel and believe on the inside.

(Genuine Health)

04/15/2026

When the sun's out, let's get out when we can. This is one reason why it's important. ☀️

04/15/2026

A simple recipe for Spinach Lasagna .... make it your own and enjoy!
Add mushrooms on the top layer, artichokes or another option you like.

INGREDIENTS:
FOR THE RICOTTA ---
2 cups ricotta
2 teaspoons minced garlic
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
1 tablespoon parsley flakes
1 teaspoon dried basil
1 teaspoon dried oregano
¼ cup fresh lemon juice
¼ cup milk

FOR THE LASAGNA:
Ricotta mixture above
1−2 pounds fresh spinach, lightly steamed
8 ounces no-boil lasagna noodles or spinach lasagna noodles)
1 lb minced beef, sautéed with onion
7 cups pasta sauce
¼ cup parmesan

INSTRUCTIONS:

To make the ricotta, combine all ingredients in a food processor and process until fairly smooth. Place into a large bowl, and set aside.
To make the spinach, steam at least 1 pound of fresh spinach (2 if you really like spinach) for about a minute or two, just until slightly wilted.
Drain well, then either mix the spinach into the ricotta or layer the spinach over it when assembling the lasagna.
Preheat the oven to 350°F.
To assemble the lasagna, spread 1 cup of the pasta sauce over the bottom of the baking dish. Then cover the sauce with a layer of noodles. Next, spread half of the ricotta mixture (and half of the spinach if not mixed into the ricotta) over the noodles, and top with 2 more cups of the sauce. Add another layer of noodles, the rest of the tofu mixture (and spinach if separate), 2 cups more of the sauce, and the rest of the noodles. Spoon the remaining 2 cups of sauce over the noodles (make sure you cover all the edges), and sprinkle some parmesan over the top. Cover with parchment paper and then with foil.
Bake for 60 minutes. Remove from the oven and let rest for 30 minutes before cutting.
Note: This recipe may be prepared ahead of time and refrigerated. Add about 15 minutes to the baking time.

04/15/2026

Especially at this time of constant "Breaking News", overdoing media watching can raise your anxiety level. Find your peace in healthy ways. 💕

04/14/2026

PUMPKIN SEEDS ... what do these seeds have over other plant-based proteins?

Pumpkin seed protein is especially high in omega-3s, antioxidants and magnesium!

Other pumpkin seed benefits -----
Essential amino acids
All protein is made up of amino acids. There are nine amino acids that our bodies can't make on their own, which means we need to get them from food.

Pumpkin seed protein contains all nine of those essential amino acids, the experts say. But because a few of those amino acids are present in smaller amounts, it's not technically considered a complete protein, which is generally the case for all plant-based proteins.

Pumpkin seeds have 8.5 grams of protein per ounce serving, compared to 10 to 20 grams per serving in pumpkin seed protein powder.

"It has lots of good quality protein, but it's pretty low in two of those amino acids: methionine and tryptophan," Gentile says.

As long as you're eating a variety of foods throughout the day, that's not necessarily a problem, Rizzo says. "Even if you are completely vegan, if you eat seeds with legumes, you'll get enough of those essential amino acids."

Gut-healthy fiber
Green pumpkin seeds (pepitas) contain some insoluble fibre.

Healthy fats
Nuts and seeds, including pumpkin seeds, are a great source of healthy omega-3 fatty acids,.

Omega-3s support the health of your heart and blood vessels as well as your immune system and hormone systems. They also provide some anti-inflammatory benefits.

Magnesium and other nutrients
Pumpkin seeds boast large amounts of several other beneficial nutrients, including antioxidants, iron, phosphorous, zinc and magnesium.

The magnesium is a particular "highlight" of pumpkin seed protein because it provides more than you'd get from other plant-based protein sources.

Magnesium is beneficial for heart and bone health as well as blood sugar management.

* anyone with diverticulitis should consult their Dr. about consuming nuts and seeds

04/14/2026