Mountain Mama Health & Wellness

11/26/2025

Spicy Garlic Chicken Bowl with Hummus & Cucumber Salad

Ingredients:

For the Spicy Chicken:

2 chicken breasts, diced
1 tbsp olive oil
2 garlic cloves, minced
1 tbsp tomato paste
1 tbsp honey
1 tsp chili flakes
1 tbsp lemon juice

11/25/2025

A study found that you can actually burn 38% more calories by eating one large meal per day as opposed to small meals all throughout the day.

Larger meals have a greater thermic effect, meaning your body burns more calories digesting them than it does digesting smaller meals.

Additionally, eating one large meal per day can help your body adapt metabolic flexibility during exercise by increasing fat oxidation. This means that your body is more likely to burn fat for energy instead of carbohydrates.

Also, eating one large meal can cause your body to release more leptin, a hormone that helps your feel full ad reduces your appetite. This leads to a decrease in calorie intake throughout the day.

Furthermore, when you eat one large meal per day, you are giving your body longer periods of time without food which leads to an increase in metabolic rate and calorie burn.

PMID: 17413096

11/24/2025

Why This Healing Ginger Garlic Broth is Perfect for You

This soup isn’t just delicious; it’s designed to support your body and your well-being. Every ingredient is carefully selected to provide maximum flavor while delivering health benefits:

Boosts Immunity: Garlic and ginger are natural antiviral and antibacterial powerhouses.
Supports Digestion: Fresh vegetables and warm broth help soothe your stomach.
Reduces Inflammation: Turmeric’s curcumin fights inflammation naturally.

Light, Wholesome, and Vegan-Friendly: Perfect for any dietary preference.
Easy to Customize: You can adjust spice, protein, and noodles to fit your needs.

Health Benefits of Key Ingredients

Understanding why each component of this soup matters will help you appreciate it even more:

Ginger: Helps calm nausea, reduces inflammation, and promotes digestion.

Garlic: Strengthens immunity, fights infections, and adds a savory depth.

Turmeric: Contains curcumin, a potent anti-inflammatory and antioxidant.

Vegetables (Bok Choy, Mushrooms, Celery): Provide vitamins, minerals, and fiber for overall wellness.

By focusing on nutrient-dense ingredients, you’re not just feeding yourself—you’re nourishing your body, calming your mind, and creating a ritual that supports your overall health.

INGREDIENTS

For the Broth
1 tablespoon oil (optional – see note for oil-free version)
2–3 bay leaves
5–6 garlic cloves, finely minced
1–2 inches fresh ginger root, grated
2 celery stalks, finely chopped
4 cups low-sodium vegetable broth
1 teaspoon turmeric powder
1/8 teaspoon ground black pepper
Handful of fresh cilantro, chopped
1 tablespoon fresh lime or lemon juice
Salt, to taste
Red chili flakes or chili garlic sauce, to taste
For the Toppings
1 onion, diced
2 cups mushrooms, quartered
4 baby bok choy, halved or chopped into bite-sized pieces
1 cup thin rice noodles

INSTRUCTIONS

Cook the Vegetables
Heat 1 teaspoon of oil in a large pot over medium-high heat. Add the onion, mushrooms, and bok choy.

Cook until the mushrooms release their moisture and turn golden brown, and the bok choy is lightly seared on both sides. Remove from the pot and set aside.

Prepare the Broth Base

In the same pot, add another teaspoon of oil. Stir in the celery, bay leaves, garlic, and ginger.

Sauté over low heat for about 3 minutes, stirring frequently, until fragrant and softened.

Add Spices and Simmer

Stir in turmeric and black pepper. Cook for 30 seconds on low heat to release the flavors.
Pour in the vegetable broth (or water) and bring to a boil. Reduce the heat and simmer gently for about 20 minutes.

Finish the Broth

Turn off the heat and season with salt and lime or lemon juice. Taste and adjust as needed.

Assemble the Soup

Divide the cooked rice noodles, mushrooms, and bok choy between serving bowls.

Ladle the hot broth over the top and garnish with chopped cilantro, red chili flakes, or chili garlic sauce.

Serve immediately and enjoy the comforting, healing flavors.

11/24/2025

Tennessee's Foster Falls offers a view of one of the state's most stunning waterfalls from the suspension bridge you cross to get there! This 60-foot waterfall sits in South Cumberland State Park and drops into a deep pool that’s great for swimming when the flow is calm. You’ll walk across a fun suspension bridge on the way in, and the trails give you views from the creek, the base, and a sandstone overlook above the falls. The whole area feels rugged and wild, with plenty of spots to explore. There’s also a campground nearby if you want to stay longer and enjoy the park.

11/24/2025

Protein-Packed Salmon Power Bowl with Eggs, Veggies & Sautéed Mushrooms 🍳🍄

A vibrant, nutrient-dense bowl bursting with flavor! Tender seared salmon, creamy avocado, juicy tomatoes, earthy mushrooms, fresh arugula, and perfectly cooked eggs make this plate a balanced and energizing meal — perfect for lunch, dinner, or even a hearty brunch.

Ingredients
For the Salmon

1 salmon fillet (cut into chunks)

1 tbsp olive oil

½ tsp garlic powder

½ tsp paprika

Salt & cracked pepper, to taste

1 tsp lemon juice

For the Bowl Components

1 cup arugula

½ avocado, sliced or halved

1 cup cherry tomatoes, halved

2 eggs, boiled and sliced

¾ cup sliced mushrooms

1 tbsp olive oil (for mushrooms)

Salt & pepper, to taste

Fresh parsley, chopped (optional)

Directions

Cook the salmon:
Season salmon chunks with olive oil, paprika, garlic powder, lemon, salt, and pepper.
Pan-sear for 2–3 minutes per side until golden and tender.

Sauté the mushrooms:
Heat oil in a pan. Add mushrooms, salt, and pepper. Cook until browned and juicy.

Boil the eggs:
Cook eggs for 9–10 minutes. Cool, peel, and slice.

Prepare the fresh veggies:
Slice the avocado, halve the tomatoes, and place arugula on the plate.

Assemble the bowl:
Place salmon in the center, then arrange tomatoes, avocado, mushrooms, arugula, and sliced eggs around it.

Finish:
Sprinkle fresh parsley and cracked pepper on top.

Prep Time: 12 minutes
Cooking Time: 10 minutes
Total Time: 22 minutes
Kcal: ~560 kcal per serving
Servings: 1

11/24/2025

🥗 This is my most requested Thanksgiving Salad!🥗 Everyone always fights over it! 🥗

11/23/2025

Holiday Pumpkin Trimtastic Roll - (S)

This pumpkin roll cake is great to keep in the freezer for a quick holiday or seasonal dessert for family or unexpected guests, to take to a gathering, or to give as a yummy gift. It will be a crowd pleaser, even for those who are not on the Trim Healthy Mama eating plan!

Serving Size: Multiple-Serve

Ingredients for the cake:
–TH Gentle Sweet (for sprinkling)
-1/2 medium or 1 very small zucchini (yield 1/2 to 3/4 cup processed)
-3/4 cup canned pumpkin puree
-4 large eggs
-4 Tbsp butter
-3/4 to 1 cup TH Baking Blend* (*Please see Recipe Notes for a NSI option.)
-3/4 cup TH Gentle Sweet*
-1/8 tsp TH Pure Stevia Extract Powder* (or, to taste)
-1.5 tsp Natural Burst Vanilla Extract
-1 tsp aluminum-free baking powder
-1 tsp baking soda
-2 pinches TH Mineral Salt
-1 Tbsp pumpkin pie spice
-3/4 cup chopped walnuts or pecans (optional)

For the Cream Cheese Filling:
-1 – 8 ounce package 1/3 less fat cream cheese
-4 Tbsp softened butter
-3 to 4 Tbsp TH Gentle Sweet (or to taste)
-1 tsp Natural Burst Vanilla Extract

Instructions:
-Preheat the oven to 350°F. Line a 15 x 10-inch jelly-roll pan with parchment paper.

-Sprinkle a clean thin tea towel (or thin dish towel) with Gentle Sweet and set aside for rolling the cake.

-Trim the zucchini and chop into a few chunks. Pulse in a food processor so it is not mush, but broken down well into very tiny pieces. Add the pumpkin, eggs, butter, Baking Blend, sweeteners, vanilla, baking powder, baking soda, salt, and pumpkin pie spice and process until well combined.

-Spread the batter evenly onto the prepared jelly-roll pan. If opting to use the nuts, sprinkle over the batter. Bake for 15 to 20 minutes, until the top of the cake springs back when touched. (Dark-colored pans tend to cook faster.)

-Immediately turn the cake onto the prepared towel. Carefully peel off the parchment paper. Roll the cake and towel together, starting at a narrow end. Allow to cool completely on a wire rack. (You’ll want to allow the cake to cool completely as to avoid cracking later while filling.)
-While the cake is cooling, make the filling. Beat together the cream cheese, butter, Gentle Sweet, and vanilla until smooth. Set aside.

-Carefully unroll the completely cooled cake and spread the cream cheese mixture over the cake. Re-roll the cake. Wrap in plastic wrap and then in foil. Best if placed in the freezer.

-Remove from the freezer a couple hours before serving. Cut the roll into slices.

11/22/2025

One of West Virginia’s most magical Christmas experiences is taking a festive ride on the "North Pole Express" on the Potomac Eagle Scenic Railway. You’ll enjoy a 75-minute ride filled with caroling, storytelling, and treats like milk and Mrs. Claus’ cookies. Kids light up when Santa climbs aboard at the North Pole to give each child a gift. You'll also see dressed-up reindeer, snowmen, and elves make an appearance throughout the ride! Before or after your ride, you can stop by the event barn for letters to Santa, coloring stations, photo ops, a live-animal nativity, and s’mores. The North Pole Express runs on select dates from mid-November through late December for 2025!

11/22/2025

Sweet Potato, Beet & Burrata Grain Bowl

Ingredients:

1 cup (185 g) quinoa or farro, cooked
2 medium sweet potatoes (about 500 g), cubed
2 medium beets (about 300 g), peeled and cubed
2 tablespoons (30 mL) olive oil
Salt and black pepper, to taste

11/21/2025

Strawberry Banana Yogurt Parfait 🍓🍌🥣

Ingredients:

Greek yogurt

Fresh strawberries, sliced

Banana slices

Crunchy granola

Honey (optional)

Instructions:

Add a layer of granola to the bottom of a glass.

Spoon in a layer of yogurt, then add sliced strawberries.

Repeat the layers until the glass is full.

Top with banana slices and whole strawberries.

Drizzle honey on top and serve immediately

11/20/2025

A recent study found that intermittent fasting for just 8 weeks can reverse brain aging by as much as 2.5 years.

Fasting, particularly intermittent fasting, can help reverse brain aging through several mechanisms, including reducing inflammation, promoting cellular repair, and improving metabolic health. These effects can protect against neurodegenerative diseases and improve cognitive function.

During fasting periods, cells undergo autophagy, a process where cellular components are removed and recycled. This helps maintain proper cell function and protects against age-related degeneration.

Fasting can also lower chronic inflammation, a factor linked to various age-related diseases, including those affecting the brain.

Fasting also improves insulin sensitivity and reduce the risk of Type 2 Diabetes, which is associated with an increased risk of neurodegenerative diseases.

Fasting also increases the brain’s resistance to oxidative stress and other forms of stress, reducing the risk of brain disorders. Some studies also suggest intermittent fasting stimulates the growth of new neurons, particularly in the hippocampus, a brain region crucial for learning and memory.

Also, fasting leads to the production of ketones, which are an efficient fuel source for the brain and have anti-inflammatory protective properties.

PMID: 34579042

11/20/2025

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Mountain Mama Health & Wellness |
Wellness With Sam

Coaching for Entrepreneurship, Beginner Homesteading, Survival Skills, Gardening, DIY, Outdoor Adventure, Camping, Recipes & more!