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Everyday.mindful

Inspire Change in Life. One Bite at a Time.

26/01/2023

It’s almost the weekend.

Here’s a reminder to breathe in and out….

24/01/2023

I love soup when it’s chilly out and believe me, it doesn’t happen a lot here in the sunshine state! Here’s one of my favorite soups that is easy to make.

PINTO BEAN MINESTRONE (SOUP)
2 tablespoons Olive Oil
2 cups cooked Pinto Beans
1 cup Green Beans (cut into 2-inch pieces)
1/2 cup Cherry Tomatoes, cut in half
1 cup Parsley, chopped
4 cups Vegetable Stock
1/4 cup Nutritional Yeast
2 cups Spinach
Sea Salt & Black Pepper

1. In large pot, heat olive oil. Add pinto beans, green beans, & cherry tomatoes. Cook for 4 minutes or until soft.
2. Add parsley & vegetable stock, bring to a boil, then reduce to a simmer for 10-20 minutes.
Add spinach once heat is off & season with salt & pepper. Enjoy!

Do you have a favorite soup recipe you’d like to share? Tag me or share below!

23/01/2023

Just a little Monday reminder for those that need to hear this….

20/01/2023

Love this!

・・・
Doing my best to have a day that’s *actually* productive! I started off my day by identifying reasons to be thankful, and then I took some time to express my gratitude. Highly recommend it! ☺️

17/01/2023

It’s been cold here in Florida and I couldn’t think of a better time to make my bean chili!!

Here are the ingredients:
3 teaspoons Olive Oil
1 small White or Yellow Onion
1 small Red Bell Pepper, diced 1/2 teaspoon Ground Cumin 1/8 teaspoon Cayenne Pepper
1 teaspoon Chili Powder
1 can Kidney Beans
1 can Black Beans
3 cups diced Tomatoes
1/2 cup Corn Kernels
1 Avocado
Sea Salt & Black Pepper

1. In a large pot, heat olive oil. Add onion, bell pepper, cumin, cayenne, chili powder, salt & pepper. Stir together and cook for 4 minutes.
2. Mix in beans, tomatoes, & corn. Bring mixture to a boil, then lower to a simmer for 10-20 minutes. When ready to serve top with avocado.

Add tortilla chips, rice or a side of your choice!

16/01/2023

Happy MLK Day!

13/01/2023

We all feel sad sometimes, and there is nothing wrong with that. 💜

The colder weather and darker days can result in increased gloominess and fatigue. During the winter months, we can struggle with this more due to reduced sun exposure.

This can result in:
Our bodies producing less vitamin D which is needed to produce serotonin. Serotonin is a neurotransmitter important for regulating sleep, mood, appetite and energy levels.

An increase in melatonin production. The darker days signal to the pineal gland to release more melatonin which can disrupt the circadian rhythm and increase sleepiness and fatigue.

In addition to less sun exposure in the winter,what we eat can play a role in how we feel. Especially around the holidays we tend to consume more inflammatory foods like sugar and alcohol. These feed unhealthy bacteria in our gut which can potentially impact mood. Did you know that cells in our gut produce a large proportion of serotonin (estimated at 90%) in our bodies?

Thankfully there are some proactive approaches like getting outside, maintaining a sleep schedule, using sun lamps or rising sun alarm clocks, eating nutrient dense foods, taking vitamin D, exercising and using aromatherapy that may help counter some of these symptoms.

Do you get the winter blues? Share with me below ⬇️

12/01/2023

Love this so much!

・・・
❤️ YES if these reminders are spot on right now!

10/01/2023

Opa!

It’s Tasty Tuesday and I’m sharing my recipe for Roasted Beans & Broccoli with Pine Nut Tzatziki Sauce!

I make it as a side, but you can totally eat this by itself. It’s healthy, has tons of fiber and it’s so good!

BEANS ’N BROCCOLI:
2 cup Broccoli Florets
1 can or 12oz. Cannellini or Butter Beans 2 tablespoons Coconut Oil
Sea Salt & Black Pepper

PINE NUT TZATZIKI SAUCE:
1/4 cup Pine Nuts
1/4 cup Cashews
2 tablespoons Lemon Juice 2/3 cup Coconut Milk
2 tablespoons minced white onion 2 tablespoons dill
2 tablespoons mint leaves (optional)

1. In a bowl, toss broccoli with coconut oil, beans, salt & pepper.
2. Bake at 400 degrees for 20 minutes OR air fry/
3. Pine Nut Sauce: In a blender, blend pine nuts, cashews, lemon juice, coconut milk, & onion. Blend until smooth. Stir in dill & mint.
4. Top cooked broccoli ’n beans with pine nut sauce.

Enjoy!!

09/01/2023

✨Monday Mantra✨

We don’t always have the answers to our problems or things we need to accomplish, but whatever it is, you WILL find a way!

04/01/2023

It’s only the 4th day of 2023, and some of you are probably not thinking of goals yet. However, I have a feeling some of my followers have already 😘

Whatever your goals are, don’t run, walk!

If you feel like sharing your goals, please comment them below ⬇️

03/01/2023

What are your goals this year?

Share in the comments!

31/12/2022

Happy New Year!

May the coming year be full of adventures, happiness and opportunities.

Life is short. Dream big and make the most of 2023!

29/12/2022

Just like Elsa says, “Let It Go…Let It Go”!!

28/12/2022

・・・
Feeling foggy? Want to increase your energy-level and focus? Here are some naturally detoxing brain foods you can incorporate in your diet this holiday season and all-year round! 🥑🥬🍵

25/12/2022

Happy Holidays!!

23/12/2022

Happy Friday! 2 more days!! 👏🏼

Here are some words of wisdom to guide you into 2023…

23/12/2022

We are down to the wire with Christmas being only 3 days away! It’s time to sit back and relax. Deep breathing exercises really do work. Here’s one I do quite often:
⁠
Somatic release aims to treat mental and emotional health issues through the connection of mind and body. ⁠Somatic therapy can help us learn to regain control of these body sensations to tame our minds.⁠
⁠
It’s as simple as learning to take a few deep breaths and relaxing your jaw. try it out. do these 6 things 6 times daily for 6 days and you will change your relationship to your body.⁠
⁠
Let me know how you do after you’ve tried this a few times 🙏🏻

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