Kendra’s Health and Wellness

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09/20/2025
Homemade Almond MilkSoak 1 cup raw almonds for 8 to 24 hours. Water should be about an inch over almonds.After almonds a...
02/24/2025

Homemade Almond Milk

Soak 1 cup raw almonds for 8 to 24 hours. Water should be about an inch over almonds.

After almonds are done soaking rinse off for 60 seconds.
In a high powered blender, add your almonds and 3 cups of water and a pinch of salt and blend for 90 seconds.
Strain almonds and water through a cheesecloth.
Optional: add 1 teaspoon of vanilla

02/09/2025

Need to purify the air in your home? Put Salt and Vinegar in a Glass and Place It in a Room You Frequent—Here’s Why! 🏠✨

Have you ever felt like the air in your home feels stale, heavy, or full of lingering odors? This simple yet powerful trick using just salt and vinegar can help purify the air, absorb bad odors, and even neutralize negative energy—all with everyday household ingredients!

Why This Works:
✔ Salt – Known for its natural ability to absorb moisture and trap impurities, salt has been used for centuries to cleanse spaces and remove bad energy. It also helps prevent mold growth by reducing humidity.
✔ Vinegar – A powerful natural disinfectant, vinegar kills bacteria, neutralizes odors, and breaks down airborne pollutants, leaving your home smelling fresh and clean.

How to Use It:
1️⃣ Choose a Glass – Use a clear glass (not plastic) to hold the mixture, as glass won’t react with the vinegar.
2️⃣ Fill with Salt – Add about half a cup of salt (sea salt or table salt works fine).
3️⃣ Pour in White Vinegar – Slowly pour in white vinegar until the salt is just covered. The mixture will begin absorbing impurities from the air immediately.
4️⃣ Place in a High-Traffic Room – Set the glass in a room you frequently use, such as the living room, kitchen, or bedroom. Avoid placing it in direct sunlight.
5️⃣ Let It Work – Leave it undisturbed for 24-48 hours, then check for changes. If the salt hardens, darkens, or absorbs moisture, that means it's actively purifying the air.
6️⃣ Dispose & Refresh – Discard the mixture and repeat the process weekly to maintain a fresh, clean atmosphere in your home.

Additional Benefits of This Method:
🌿 Eliminates Unpleasant Odors – Say goodbye to musty, smoky, or stale smells without using artificial air fresheners.
🌿 Balances Humidity – Helps reduce excess moisture in the air, which can lead to mold or mildew.
🌿 Promotes a Lighter Atmosphere – Many believe this method helps remove negative energy, leaving your home feeling more peaceful and inviting.
🌿 Chemical-Free Air Purifier – Unlike store-bought sprays, this trick is natural, non-toxic, and budget-friendly!

💡 Pro Tip: Want an extra boost? Add a few drops of essential oil (like lavender or lemon) to the vinegar for an added fresh scent!

Try this simple and effective DIY air-purifying trick and enjoy a cleaner, fresher, and more balanced home!

02/07/2025

Chicken Jalapeño Bites

Cheddar Cheese, Shredded Chicken, Turkey Bacon, Jalapeño and Cream Cheese

Put in a muffin tin, Bake on 400 degrees for 20 minutes.

Delish!

02/06/2025

Buffalo Chicken Cottage Cheese Bowl

Cottage Cheese, Shredded Chicken, Buffalo Sauce, Cheese
Microwave for 2 minutes

02/05/2025

Cottage cheese pizza bowl
Cottage cheese, layered with pizza sauce, mozzarella cheese and pepperoni’s. Microwave for 2 minutes. Enjoy!

Supper tonight. Air-fry cheese and onions at 375 degrees for 7 minutes or until it’s melty and crispy. Spread mustard on...
02/04/2025

Supper tonight. Air-fry cheese and onions at 375 degrees for 7 minutes or until it’s melty and crispy. Spread mustard on your hamburger and fry, mix ketchup, mayonnaise and dill relish together and put it on your burger after it is done and add your cheese and onion on top and bottom. 1 lb. Brussels sprouts, wash and take outer layer off, cut in half, in a small bowl mix together 3 tablespoons olive oil, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon of black pepper, 1/4 teaspoon salt, 3 tablespoons of grated Parmesan cheese. Air-fry at 350 degrees for 10 minutes or until soft.
Enjoy! It was pretty amazing. Even if I couldn’t eat it all!

Low Carb  No Bake Cookies!! So quick & easy!!These low carb friendly cookies are also gluten-free, healthy and packed fu...
02/03/2025

Low Carb No Bake Cookies!! So quick & easy!!

These low carb friendly cookies are also gluten-free, healthy and packed full of protein and fiber.

2 tbsp butter ( melted)
2/3 cup natural chunky peanut butter (or any nut butter)I make my own
1 cup unsweetened shredded coconut
1 tbsp cocoa powder
4 drops liquid stevia (or liquid sweetener of choice)

1. In a microwave safe bowl, melt the butter.
2. Stir in the peanut butter and cocoa powder until smooth.
3. Add the shredded coconut and stevia; mix well.
4. Scoop 1 tbsp size spoonfuls onto a small parchment lined sheet pan
5. Freeze for 15 minutes.
Enjoy!

02/02/2025

Easy High-Protein Cottage Cheese Enchilada Bowl !! 😋😋

A flavorful and protein-packed dish that combines the richness of cottage cheese with bold enchilada spices, making it perfect for a quick and healthy meal.

Ingredients:

- 1 cup cooked brown rice or quinoa
- 1/2 cup low-fat cottage cheese
- 1/2 cup black beans, rinsed and drained
- 1/2 cup sweet corn, drained
- 1/4 cup diced tomatoes or salsa
- 1/4 cup enchilada sauce
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- Salt and pepper, to taste
- 1/4 cup shredded low-fat cheddar or Monterey Jack cheese
- 1 tablespoon chopped cilantro (optional)
- 1/2 avocado, sliced (optional)

Directions:

In a microwave-safe bowl, layer the cooked brown rice or quinoa as the base.
Add the black beans, sweet corn, and diced tomatoes or salsa on top.
Drizzle with enchilada sauce and sprinkle cumin, chili powder, smoked paprika, salt, and pepper evenly over the ingredients.
Spoon cottage cheese over the mixture and top with shredded cheese.
Microwave for 2-3 minutes or until the cheese is melted and the ingredients are heated through.
Garnish with chopped cilantro and sliced avocado if desired. Serve immediately.

02/02/2025

Almond Flour Peanut Butter Cookies
1 cup almond flour
1/2 cup creamy peanut butter
1 egg
1/4 cup sweetener of choice
1 tsp baking powder
1 tsp vanilla extract

1. Preheat oven to 350
2. Mix all ingredients together
3. Shape dough into 1 inch ball
4. Place on baking sheet and flatten with a fork, pressing a crisscross pattern
5. Bake for 8-10 minutes
6. Let cool and enjoy!

Address

San Antonio, TX

Telephone

+13084405712

Website

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