Tasty Tuesday's 4/21/2015

Crab Cake w/ Steamed Veggies & Green Tea Citrus Infused Water

Creating healthier recipes doesn't have to be elaborate. Since my schedule is already over full, I use basic items and enhance their flavors. Simple and easy is sometimes all it takes.

Yesterday was a full day for me, I wanted something easy to prepare and enjoy. On the east coast is was a rainy, cloudy day and temps were cooler. Definitely a comfort food day. Several people I spoke with who have offices in our building remarked several times how this was a good book, cup of coffee, Hot Cocoa or Green tea day in front of the fireplace. Although I did agree, I am longing for and enjoying the small bouts of spring sunshine from over the weekend.

When I finally reached home, I wanted a little bit of both ... something to warm me after the wet and cooler day, but also something refreshing of warmer days longed for and to come. So I compromised. Normally in sun drenched summer, I'd make a cabbage red wine vinegar slaw to go with the main dish, and possibly a citrus salad on the side ... but this called for something with a little more wrap your arms around you comfort and something refreshing ... The end result was very basic and simple, but very satisfying and delicious.

GREEN TEA CITRUS INFUSED WATER

Green tea
5 Green Tea Bags
1 Decaf Tea Bag (changes the flavor a bit)
Steep 5 to 6 tea bags in 4 cups water to desired depth

Citrus Infused Water
In Pitcher, add 4 to 6 cups water
Make sure all rinds of citrus are clean and dry before slicing
1 large orange sliced (saving the ends)
1 lime sliced
1 lemon sliced
With the saved ends of the orange, use for about 1 tspn rind, add to water

Let infuse while tea is steeping

Add Green Tea Mixture to Citrus Infused Water Pitcher
Gently stir and place in Refrigerator while preparing meal.

Serve in glass over ice, add citrus wedge.


CRAB CAKE and STEAMED VEGGIES

Ingredients
5 to 6 ounces shredded and chopped crab meat
1/8 cup panko bread crumbs
1 egg white
½ scallion finely chopped
½ clove finely chopped garlic
1 tspn finely chopped parsley
1 tbsp finely chopped bell or cubanelle pepper
¼ tspn Old Bay Spice
Dash (or 2 or 3) of hot sauce
Dash Tumeric
½ tbsp. mayonnaise
Ground pepper to taste
Extra Virgin Olive oil

Directions:
Shred crab meat.

Mix egg white, breadcrumbs, scallion, garlic, parsley, bell pepper, Old Bay, hot sauce, turmeric and mayo together. Blend well.

Preheat oven to 425 degrees

Divide mixture evenly
Form into 2 cakes
Brush cakes lightly with Extra virgin olive oil
Ground pepper to taste

Place in heated cast Iron grill pan on stove and cook about a minute or two on each side to turn golden.
Once lightly golden, take grill pan and place in oven to bake.
If remaining olive oil, you can brush tops lightly again before placing in oven

Bake in 425 Degree oven for approx. 15 to 20 minutes.
Check to make sure not over baking.
Take from oven and rest a minute or two before plating

I steamed carrots and broccoli to serve with the cakes.
to pull a few flavors to compliment the cakes, I added a drizzle of extra virgin olive oil on each veggie dish, and a sprinkle of turmeric over the broccoli.
Sea Salt and Ground Pepper if desired.

Read more (92 lines)

Monday’s Momentum 4/20/2015
Do something today that your future self will thank you for ~~~

Dare to Jump

Making lifestyle changes for a healthier, fuller, more enjoyable life takes time. We can’t snap our fingers and have everything fall into place (as much as we might like to). It’s a lifestyle change, it’s not a quick fix, band aid. It takes time, patience, continuing to move forward making better & clearer choices for ourselves and filling our soul, bodies and minds with healthier, more fulfilling nutrients.

Each day is a new step for me also, Incorporating things into my daily routine that I want to be second nature and more positive habits. I’m not where I want to be … … yet! But each step I take and solidify brings me closer to my goals. Each of our journeys are unique to ourselves. We each have to look deep inside to find what it is that motivates us and empowers us to continue moving forward. Seeing our results, and “feeling” them can be a motivation on its own. We are feeling more energized, for many of us, losing excess weight, our minds are more focused, our visions becoming clearer, our relationships improving, placing ourselves in the daily equations of our priorities, are a few of benefits for making healthier, more positive changes.

For many of us strong, independent women types who tend do most things on our own, we tend to take on more and more for our families, our friends, our jobs, our homes, the extra’s and it leaves virtually no time for ourselves. When we incorporate ourselves into our priorities, our lives become more enjoyable. It benefits not only ourselves but those who are around us; giving to ourselves as well as others is more than OK, it places much needed balance in our daily lives.

My journey is in eating healthier, losing some much needed weight, being more physically active, deepening my faith, stress management, making more time for family, friends and the things I enjoy. Living the moments, healthier and more fully, taking time to really enjoy things.

The first step I took in January 2015 was to finally, (after all these years of taking a course here and a course there when I could fit it in), enroll in 2 different schools for 2 different certifications. Both are a year to 18 month complete programs. (not a course here or there) Both are extremely dear to my heart. Health and Wellness Coaching and Christian Life Coaching. I have always had a deep connection to helping others, coaching, counseling, ministering … and have taken courses along the way in hopes to one day help others along with myself, live a healthier, fuller, more enjoyable lifestyle; living life to the fullest, despite the pits and valleys, and truly “living” the moments and “creating” those moments. Longer term goals will be to incorporate, stress management Coaching, Secular Life Coaching, Joy Restoration Coaching, Relaxation techniques, Reflexology and fitness along with design psychology, all leading to Total Health & Wellness: not just about what we put into our bodies, which is extremely important, but what we surround ourselves with … Physical, Spiritual, Emotional, Relational, career path choices and aesthetical surroundings.

Eating healthier, making better choices and garnering more flavor from healthier foods will only enhance the desire and ability to make it a lifestyle … long term. I love veggies and fruits, and prefer legumes, lean meats and fish so creating healthier ways to make them, packed with flavor will help cement it as a lifestyle, not a quick fix. I also love cooking and baking and creating. It’s not about elaborate meals, but bringing out the flavors or enhancing them to make them more filling and fulfilling. Since January just making smarter choices and experimenting with bringing more flavor out of those choices has been incredibly enjoyable and satisfying. Taking tastes and smells I love, that are part of my heritage and bringing those flavors out in healthier choices has been empowering in many ways. Smaller portions and healthier choices … without deprivation … This for me is a true lifestyle change. It will not work if we feel deprived, giving our bodies and hearts what they want and crave will be more filling and we’ll be more satisfied and content, (which is a plus plus for our emotional, spiritual and relational well-being). I’m down 25 lbs. since January just in these basic choices and feel more energized and focused. And I am loving that the things I want are a priority in my everyday life as well as the others in my life.

Increasing activity levels contributes also, (and having more energy to do so) Bringing things into my daily routine little by little that are important to me and are more than beneficial is another contributing factor for my total well-being. My Christian faith has always been deeply important to me and has been my base, taking more time out each day incorporating more bible/prayer/devotion time to deepen my relationship is filling the soul part of me. Adding certain types of physical & emotional activity a little at a time makes it more time manageable and begins the foundation for daily healthy routines. Walking, elliptical, stretching, several activity bursts for when I’m at the office (I sit at a desk approx. 8 to 10 hours a day on computer with 2 monitors), so the activity bursts are necessary to clear the cobwebs in my mind and to rejuvenate & stretch out the body, 2 to 3 minute relaxation/meditation segments throughout the day, shoulder and neck stretches once or twice a day and making sure to make healthier food choices are all part of my daily routines – some days better than others, but more consistent.

With my overflowing schedule, it’s important to make these things a priority for myself and schedule time to do them … I work approx.. 50 hours a week, add, approx.. 10 to 12 hours a week for each Course program (health and Life Coaching) plus additional reading for each to learn as much as possible to apply to myself and pay forward to help others, sharing care for a terminally ill parent, and making time to cook and enjoy meals, and the added beneficial healthier things I want to incorporate into my everyday life … and making time to enjoy family and friends, gardening and all the other things that need to be done and I want to do … It’s important for me to add one or two things to change at a time, in small increments of time to see how it works and add little by little to not be overwhelmed and to fully enjoy the journey.

I added several items 2 weeks ago (see entry 4/6 Monday’s Momentum) to my daily routines and little by little and working them into every day habits.

What are some of your long term goals for Health and well-being?
What can you add or increase to an additional 5 to 10 minutes 3 times a week, or each day?
What would you like to do to change the things in your life you want to change?

On my personal FaceBook page cover photo, I have a beach photo with a saying … I offer these words to you in your journey …

You Cannot Always Wait For The Perfect Time
Sometimes, You Must Dare To Jump

Life is not measured by the number of breaths we take:
But by the moments that take our breath away ~~~

Live Those Moments!

Tasty Tuesday's - - - 4/14/2015

Zucchini & Ground Turkey Cradles

Per Serving:
4 oz. Extra lean Ground Turkey (White Meat)
1 Zucchini
¼ Bell Pepper (I use yellow for color)
2 tbsp. chopped onion
1 tbsp. garlic (fresh chopped or minced)
1 tbsp. basil (fresh chopped or minced)
1/2 tbsp. finely chopped sun dried tomato
1 tsp. grated parmesan cheese
1 tsp. panko bread crumbs
1 tsp. fennel seeds
1 tbsp. extra virgin olive oil
1 cage free, free range egg white
3 to 4 tbsp. unsweetened tomato sauce (I use homemade)
Ground pepper and sea salt to taste
1 Cup fresh (rinsed) green beans
7 to 8 grape tomatoes

Preparation:

Ground Turkey:
In large bowl combine together: Ground Turkey, egg white, bread crumbs, grated parmesan, ground pepper & sea salt. Mix well.

Zucchini:
Take medium zucchini, slice lengthwise down the middle, then slice in half. (This gives you 4 pieces.
Using a small spoon, scoop down the middle only, the seeded area flesh out to create a cradle.
DO NOT throw the seeded flesh area away. Chop into smaller pieces and put aside.
Steam the zucchini a couple minutes to make tender.

Brush glass baking dish lightly with olive oil.
Place zucchini cradles in baking dish.
Sprinkle zucchini with a pinch of panko bread crumbs and a pinch of the grated parmesan. Add a bit of ground pepper over top.
Place aside.

In medium sauté pan, add olive oil, garlic, basil, chopped seeded zucchini flesh, sundried tomato, pepper & onion, heat over medium heat till tender (several minutes).
Add ground turkey to mixture and cook together thoroughly, turning and chopping ground turkey as cooking. Add fennel seeds & tomato sauce when about half done, continue cooking on low heat about 5 or so more minutes. Turn off heat.

Spoon ground turkey mixture into each of the zucchini cradles in baking dish.
Bake in oven @ 350 for about 15 to 20 minutes, keeping an eye on for done-ness.

While Zucchini Turkey Cradles are in the oven, steam green beans.

Take zucchini cradles out of oven and let rest a minute or two before plating.
Add green beans to plate and add any excess of the 4 oz. ground turkey to the top of the green beans.
Quarter grape tomatoes, add sea salt & ground pepper to taste. If desired, sprinkle a pinch of grated parmesan cheese over the top.

I find that when I make the plate look attractive to the eye, it enhances the palate and we all enjoy the food more. And when we take our time eating, not rushing through it, but enjoying the meal more, using more of our senses in the experience. Sight, smell, taste and even the sounds around us contribute to better digestion ad a more enjoyable meal.

I use the "good" dishes, stemware, glassware etc. I set the table for aesthetic purposes. For me enjoyment of my surroundings contributes to my physical, emotional and spiritual well-being and enjoyment. Lighting the fireplace or candles if wanted, soft music - soundscapes, instrumentals and the like ... setting the mood for total enjoyment and relaxation whether on my own or enjoying the meal with others.

I surround myself with colors and scents that enhance the feeling of well-being inside of me. Creating an atmosphere that brings the body, soul and mind nutrients contentment.
I also do my best to stay organic and farm fresh as much as possible which contributes to total well-being.

I also do my best to stay organic and farm fresh as much as possible which contributes to total well-being.

What are some things that work for you?

Monday's Momentums 4/13/2015

Monday's Momentums  4/13/2015
Getting a jump start for the week ~~~

Last Monday we began Monday's Momentums, how many of you added some healthier choices to you daily routines? I know I added several to my daily routines. This week, instead of adding something new, I am continuing to work on bringing each one of these into my every day routines. I've begun to implement each of them, since there were several, Each aren't into my every day routine yet, so I am taking this Monday to solidify them a bit and set some scheduled time to help them become a habit and second nature.

My personal list review from 4/6/2015

Monday's Momentums   -   -   -   4/6/2015
Add 15 Minutes to Prayer/Bible/Devotions
Add 3 segments per day to Activity Burste Everywhere
Experiment more with Healthier Recipes
Take Daily walks outdoors weather permitting
Add 7 minutes to elliptical
Add 2 minutes to relaxation/meditation breaks

What is something you have added to your daily routine, or would like to add?
How can you make time for it into your daily schedules?
How does it or would it benefit you?

Have you taken that first step?
Share it with Eagle's Wings From Ocean Breeze ...

Thursday's Tapestries 4/9/2015

A Tapestry is a weaving, in which “all” the threads are hidden in the completed work, much like our lives. All of those parts of our everyday lives that are woven together; our choices, occurrences, circumstances, situations,’ “intertwined" together creating change in us - leading us toward our individual and collective finished products.
Some threads are strong ... some are weaker, some color choices are more vibrant and better than others, But once the woven fabrics of our lives are brought together, the completion is who we are and what we stand for in our finished products. Bringing healthier nutrients into our body, soul and mind will only enhance our “works” in progress.

I thought the title "Thursday’s Tapestries" appropriate as a euphemism for weaving more into our lives, more of healthier choices; physically, spiritually, emotionally, relationally and in our career paths. What we put into our bodies and our activity levels can change the vibrancy of our patterns, along with our spiritual journey’s for our deep rooted soul needed nutrients, our emotional, relational and career path well-being, all contribute to the patterns and fabrics in our lives.

Weaving more of the things that are beneficial for us into our daily lives and routines in all of these areas creates a more energetic, more vibrant, more enjoyable life tapestry. We take the broken threads and lackluster colors and introduce more vivid and vibrant shades and hue’s, creating a more enjoyable lifestyle product.

While we are intertwining all of the pieces together; we are creating a fuller more meaningful life each and every day to live fully in the moments. For me this begins with how I treat my physical body and what I put into it while deepening my relationship with God in my Christian deep rooted faith. Increasing and balancing my relationships and ties with loved ones, Famiglia and friends, each day. Managing stress, learning what will enhance my daily routine. While weaving the traditions and memories of my Italian heritage filled with memories and deep rooted love of the ocean, salt air and the beach ... mixing the new into the old in each of the things that are part of me and bring me love, tranquility and enjoyment.

Every road we choose, every path taken, every sure step and each faulty step, can and is used for God’s greater purpose. All our threads and color choices will create a healthier, fuller, more enjoyable lifestyle. When we make small, healthier more vibrant changes step by step, every thread used will weave the masterpiece God intended us to be … For I know the plans I have for you, plans to prosper and not harm you, plans to give you hope and a future. (Jeremiah 29:11)

Life is not measured by the number of breaths we take,
But by the moments that take our breath away ~~~

Create and Fully Live those moments!

What are some threads for a healthier lifestyle can you weave into your daily routine?

What one or two things can you add to your life this week?

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Tasty Tuesday's 4/27/2015

Although spring is in the air, on the east coast, It's a comfort food type of day for meal planning. There is a cloudy overcast and it just begs for that comfort food type of meal.

My schedule has been jam packed the past couple weeks, I'm looking forward to coming home after work, taking my walk then preparing this meal (I made the Banana Oatmeal Squares last night) and sitting in front of the fireplace, enjoying this meal before settling down to study and fitting in my elliptical time for the night. A nice relaxing way to refuel after a long days work.

Making healthier choices doesn't mean giving up comfort foods and taste. It can open a whole new world of flavors for comfort! Enjoy!!!

Kale and White Bean Soup
Kale Chips
Banana Oatmeal Squares

KALE AND WHITE BEAN SOUP
Ingredients
4 cups kale chopped
1 small onion diced
2 cloves garlic chopped
4 large carrots sliced
1 cup celery sliced
1 cup dry white beans (pre-soaked)
1 tblspn extra virgin olive oil
1 tblspn chopped or minced basil
4 cups vegetarian vegetable broth
Sea Salt to taste
Ground pepper to taste

Directions
In medium saucepan combine broth and beans.
Bring to a boil over medium heat, then reduce heat and simmer for 15 minutes.
Add onions, garlic, basil, carrots, celery and olive oil.
Cover and cook for another approx. 20 minutes. (Depends on the size of your veggies)
Add Kale
Add sea salt and ground pepper to taste and simmer until kale is wilted.
 (Freeze for later what isn't used)



KALE CHIPS
Ingredients
1 bunch kale, tough stems removed, leaves torn into pieces (size of medium to large chips) (I make approx. 6 chips per person per serving)
1 tblpn extra-virgin olive oil
1/4 teaspoon sea salt
Ground pepper to taste
1 tspn minced garlic
1 tblspn grated pecorino romano cheese
1 tblspn paprika


Directions
Preheat to 400°F.
Line 2 baking sheets with parchment paper. (lightly spray paper with olive oil cooking spray)
Wash and dry Kale
If kale is wet, thoroughly pat dry & transfer to a large bowl. (make sure kale is dry)
Once dry, Drizzle in large bowl toss Kale and other ingredients together till well and evenly coated. (I've been known to place all the ingredients in a sealed container and shake until well coated)
Place Kale on baking sheets, making sure the leaves don’t overlap.
Bake until most leaves are crisp, turning the pans occasionally to evenly bake.
Takes approx. 8 to 25 minutes depending on kale. Check to make sure doesn’t burn.
I serve about a half a dozen chips with the soup. It gives a crunchy textured element to the meal.



BANANA OATMEAL SQUARES
Ingredients
3 medium bananas
2 cups rolled oats
4 oz. applesauce
1/4 cup unsweetened almond milk
1/3 cup raisins
1 tspn vanilla
1 tspn cinnamon
1 tblspn walnuts
1 tblspn hazlenuts
1 tblspn dark chocolate chips


Directions
In mixing bowl, mash bananas.
Combine oats, applesauce, almond milk, raisins, vanilla and cinnamon and mix together well.
Brush 8 x 8 or 9 x 9 glass baking dish lightly with oil or cooking spray.
Place combined ingredients into baking dish, spread evenly.
spread walnuts, hazelnuts and dark chocolate evenly on top of mixture.


Bake at 350 for approx. 20 minutes.
Makes 16 squares
(You can freeze and take out as needed)


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Monday’s Momentum; Jump Start Your week!

Monday’s Momentum

Let’s get a Jump Start on the week in front of us!

How we begin a week is important. If we want to accomplish things and be productive, it’s important to have a game plan and start our week off on the right path, with vision and goals in mind. When making lifestyle changes, it aides us to have a clearer picture in our mind of what it is we want to accomplish this week … things we want to add, things we may need to change that will be more beneficial  and work better for each of us. I thought adding Monday’s Morning Momentum for each week on this page, will help each of us think about, focus and set small goals on some pattern changes for each of our lives, bringing into our daily routines healthier, fuller lifestyles.

I begin my thought patterns for the week on the weekend before, I review some of the things I am doing, things I might need to change around and goals I want to meet in the new week. A friend once asked me if setting goals for the week didn’t already contribute to setting myself up for failure, not knowing what the week might bring? My answer is a resounding No! It helps me to stay focused on what I want to accomplish and things I want to integrate into my daily, weekly or monthly routines. Any steps forward are a win! If I don’t meet “ALL” of my goals, I don’t look at it as a failure, I look at the things I was able to achieve, begin or add, and then look at how I can make adjustments for the upcoming week adding those ideas and items not yet met. It’s an opportunity to fine tune things and change them around to suit my need.

Let’s face it, many of our schedules are already full, without planning, we fall short of making any inroads to those changes we want to incorporate into our lives. Some weeks there are one or two things I want to add, others the list is so long I have to narrow it down a bit to make it do-able and manageable and save the other ideas for a future planning.

With my schedule, I need to be clear about the things I want to bring into my daily life and the changes I want to incorporate. .My schedule is full; I work approximately 50 hours a week, I have a terminally ill parent and spend as much time helping to care for them as possible, I am taking 2 course loads at 2 different schools (online programs) for 2 different programs, Health & Wellness, and Christian Life Coaching, (approximately 10 to 12 hours each per week for study) add my famiglia and friend time along w/daily needs, chores, blogging, FB page and errands etc. and it makes for an already overly full schedule. If I am serious about my lifestyle changes (and I am!), I need to incorporate things I want to do and change into my daily life in small increments, one step at a time. Any lifestyle change takes time and focus … working and sometimes re-working it until it fits and is right for me. So, I begin my week with a list of short term goals with long term positive effects.

This week for myself, first off, I want to add 15 minutes more each day to prayer/bible/devotions, finding the best time of day to incorporate that addition takes some flexibility on my part … sometimes in the morning and evening, sometimes one or the other, or adding some time during the day on a break. My spiritual practice is my home base; I want and need it to flow freely into my life, so adding additional time throughout the day will only enhance my relationship with Christ.

Secondly, I want to add 3 more segments per day of Activity Bursts Everywhere, to my daily routine, getting me up and moving a bit more incorporating more movement and activity daily. (I sit at a 2 monitor screen computer at least 7 to 10 hours a day, between work and studies, I need more activity)

Third, I want to spend more time this week experimenting with healthier meals. I love to cook. It helps to soothe and relax me, and gets my creative juices flowing. From meal planning, preparation, chopping etc. to cooking and eating, bringing out as much flavor as possible in the foods prepared is extremely important to me. Many of us eat to sustain our bodies, some are happy with shakes, salads and the like … Me? Coming from an Italian famiglia that has been preparing, cooking and baking from scratch based on mega flavors? I need flavorful foods. It’s an art form J pulling all the deliciousness out of the foods and meals and the enjoyment of eating what was prepared, sharing the results with famiglia and friends … its part of my heritage.

Fourth, since spring is finally beginning a bit on the east coast, I want to try to incorporate some fresh air and walking for about 15 minutes a day if weather permits. Getting outside in the fresh air and being active helps to clear my thoughts and think through some things.

Fifth, I want to add 7 minutes more of activity to my elliptical time, 3 times per week.

And lastly for this week, I want to add 2 minutes to my relaxation/meditation breaks, twice a day. Just breathing deeply, inhaling/exhaling, listening to the ocean sounds, relaxing my body and refueling and refreshing my mind, energizing my mind, body and spirit to move forward in each day more centered and more calmly.

I realize my list of goals is longer this week, but with the weather changing, and my schedule so full already, I wanted to put more emphasis on mind, body and soul nutrients that are mush needed. It’s best in most cases to add just one or two changes or additions per week. These are after all, lifestyle changes … it takes time to incorporate the changes we want into our daily lives and routines. One step at a time, one life at a time!

What about your week?
What do you want to accomplish, add, change, achieve or get rid of by the end of the week?
What are your short term goals with long time effects for this week?

What are one or two changes you would like to add to your life this week?


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Tasty Tuesday's Recipes - Zucchini & Yellow Squash Spaghetti

Zucchini & Yellow Squash Spaghetti

 I love experimenting with recipes. Some come out delicious, some I need to work on more to get the taste & textures just right! Being from an Italian famiglia, we ate homemade pastas several times a week. Main dishes, side dishes, lunches ...  Now Pasta in moderation is OK once and a while, but we ate more than our portion sizes and more than once in a while. Truth be told, we " <3 LOVE <3" pasta. From Penne with marinara or vodka sauce, to cavatelli & broccoli to manicotti, stuffed shells and the like. Each of them bring warm memories and love of times gone by, they are a part of us. So many recipes (if Italians actually "do" recipes) (a little of this, a pinch of that) have been passed down through generations from my Italian grandparents ... right off the boat, one Northern Italy, Naples, and the other southern, Calabria.

 When I was young, there was always past's hanging, drying in my Gram's/Noni's pantry, and she always seemed to be making an endless supply. These days we are making healthier choices ... but all those traditions and recipes have such deep rooted meanings to us. So ... in moving forward to healthier choices, instead of tossing aside all the memories and love, we keep them BUT do our best to make them healthier, more beneficial for our physical bodies. Having more knowledge about the foods and which are better for our bodies tissues, organs and mechanisms, it's really a no brainer to make adjustments and changes for a healthier lifestyle.

 The key for us is incorporating all those great tastes and smells that bring all the memories and love rushing forward to each dish prepared in the "new" way. I continue to experiment and try to bring as much flavor possible to enjoy healthier pasta versions. I will share some of changes and recipes along the way. (we stick to natural and organics as much as possible, but changing your eating patterns and lifestyle takes one step at a time, so use what you use)

 Spaghetti Squash Recipe

 Ingredients

1 medium zucchini

1 yellow squash1 tblspn extra virgin olive oil1 tblspn finely minced garlic1/4 yellow onion finely choppedbasil (we use 1 tblspn)1/2 to 1 tblspn oregano (we use 1/2 tblspn)
1 tblspn grated parmesan cheese
1 slice 7 grain light bread toasted and grated to breadcurumbs

sea salt (to taste)ground pepper

Directions

 Spiralize zucchini and yellow squash with spiralizerCut through them into edible spaghetti lengths for easier eating

In sauté pan or cast iron skillet pour olive oil

add onion and garlicusing your wooden spoon or spatula mix around the pan add zucchini & squash, toss lightly into mixture

continue tossing lightly during cooking
Cook approx. 4 to 5 minutes
Plate
sprinkle desired amount of breadcrumbs and grated cheese over top
add sea salt and ground pepper to taste.

I served mine with Sesame Garlic Salmon
It was DELICIOUS!
I hope you enjoy it as much as I did!

Suggestions for Stress Management (De-Stressing)

There are times throughout our day we may become agitated, anxious or stressed, especially if we are in a medium to high pressured job. Keeping our center and not letting circumstances or situations get to us is key to part of our total well-being. Learning to center ourselves and get the job done, but not give in to the pressures or over react.

Since I am at a computer with 2 monitors approximately 7 to 8 hours of my work day, along with the other aspects of my position, I need to make time and take steps to stretch my body out, de-stress and replenish and refuel several times a day. Short bursts of activity, stretching and relaxation techniques that refuel my physical and emotional well-being.

Sitting at desk for 8 to 10 hours a day can put quite bit of strain on the neck and back muscles making them achy and tight. I usually do 3 to 7 minute activity bursts throughout the day. When it's nice enough out to walk without shivering or freezing, (the winter on the east coast has been very, very cold and snow-filled, and spring is taking it's time to get here) I take a walk around the outside of the office building. It usually takes about 3 to 4 minutes, but it helps to clear and re-focus my mind for the work before me. If outdoors isn't an option, I walk around the part of the building our office is located in ... What I have found that works so much better for me is, after searching online for 3 to 5 minute office/desk stretches on you tube and finding several, I choose and do one to 3 of activity bursts each day.

Before or after eating my lunch, (depending on the type of day) I do my best to work in a 3 to 5 minute relaxation/meditation exercise. I love the ocean. From before I was one to my 30's, we spent from Memorial day, or the day after school got out, till the day before school sessions once again began in September "Down the shore". Our family owned a motel and bungalows down the shore, and the ocean and shore has always felt like coming home to me. The sounds of the surf and the seagulls, the smell of the salt air, the warmth of the sun ... it has always filled me and calmed me, so I have several you tubes and CD's of the sounds of the surf, some with seagulls in the background, some with music to the sound of the surf, and some with just the sound of the ocean waves crashing gently upon the shore. I choose one and I push the chair away from the desk, place my hands on my knees and begin deep breathing inhaling and exhaling along with sounds, and gently relax each part of my body, beginning at the top of my head and ending at the tips of my toes. Inhaling and exhaling relaxing more and more with each breath.

This is the you tube I used earlier today ... try it, sit back in your chair, place your hands on your knees and begin Inhaling and exhaling gently, relaxing each part of your muscles and body with each breath while listening to the sounds of the surf ...

https://www.youtube.com/watch?v=WAGLE1X_drc

Enjoy your journey ...

What are some other ways you de-stress. re-focus and refuel throughout your day?

Exercise and Food Intake

Exercise and Food Intake

Information on exercise verses/including food intake

https://www.youtube.com/watch?v=1Rwg18t68cg&list=PL4jbv2F229E4TkhX1xeZElRPo2db0UA5D

Cauliflower Crust Veggie Pizza

One of my waves of change involves healthier, tastier food choices. Coming from an Italian Christian Famiglia, the recipes are steeped in traditions and must be packed with flavor. Thankfully, part of that heritage has given us a real appreciation for foods grown in the ground, off trees and on vines, making the transition a little easier. I spend as much time as I am able cooking, baking and experimenting with recipes to get the most flavor in the healthier ways.

When I come across a recipe that looks good, I use that as my starting point and add to it and change it to get the most benefits and the most taste. Changing and tweaking till the tasteare just right for us.?
Since our traditions and roots are deeply ingrained in us and have been passed down from generation to generation they are an extension of us, so we tweak and enhance each recipe to make them more natural and healthier.

My grandparents came over from Italy, almost everything homemade ... and I mean almost everything. They had their vegetable gardens, fruit trees, grapevines ... they raised their own chickens, rabbits, pigeons, goats etc. "all free range" before it was a "thing" (no other way). It was common place to walk in the yard with the animals. Oh they had their houses, they needed protection and warmth from the elements of winters, snow and rain. Canning and mason jars were a way of life and there weren't artificial colors or preservatives.

My grandmother made pasta's, cheeses: (everything from Ricotta Cheese to wheels of provolone, and cheeses from grating), homemade prosciutto, olives, breads, biscotti, and more, and yes ... even wine. My grandfather made that deep burgundy "bite you back" wine, 150 to 200 gallons a year for the whole famiglia and friends that were famiglia. Red wine can have so many nutrients! (in moderation of course). It's about the memories,the love shared and the time spent doing doing it all together.So, yes we will keep many of the cooking traditions, but are changing them to be better versions for us and future generations.

Here is one of our new and improved versions ...

Cauliflower Crust Veggie Pizza

Cauliflower Crust
Ingredients
½ to 1 head cauliflower (or 2+ cups shredded cauliflower) (1 head usually makes 2 crusts)
1 large egg or 3 egg whites
1/4 cup shredded mozzarella cheese (or another kind!) (I go towards the conservative end with cheeses to keep calories and points down)
1 tspn oregano (any type, dried, flaked, fresh)
1 tspn basil (any type, dried, flaked, fresh)
1 teaspoon minced garlic (or dried or fresh garlic)
1 teaspoon onion (fresh, powder, minced or flakes)
Sea Salt to taste

Directions
Shred the cauliflower into small crumbles.
You can do by hand or food processor, but you want crumbles, not puree.
Place the cauliflower crumbles in a large bowl and put them in the over @ 350 fr about 15/20 minutes or microwave them for 8 minutes

Let cool

Preheat the oven to 450 degrees
Line Baking sheet with parchment paper
Brush parchment or pizza pan with extra virgin olive oil

In a medium bowl, mix the cauliflower crumbles with the remaining crust ingredients.
Press the crust into a 10 to 12-inch round baking sheet.
Brush the crust lightly with extra virgin olive oil
Bake for 10 to 20 minutes (golden brown)
Remove crust from oven and prepare pizza

Making the Pizza
Cut up the vegetables and set them aside
1 Garlic clove finely chopped
1/2 cup mini sweet peppers
1/4 cup Red onion for flavor
1/2 cup Zucchini cut into rounds then halved
1/2 Cup Yellow Squash cut into rounds then halved
1 cup Broccoli
lightly brush the crust again with EV Olive Oil

1/2 to 3/4 ladle of unsweetened tomato based sauce (I use homemade or all natural canned in a pinch) Spread it around coating cauliflower crust lightly
Add vegetables spreading around pie
Add sea salt to taste
Add ground pepper to taste
A little basil and oregano to the crust after sauce
about 1 oz Mozzerella finely shredded cheese distributed evenly over top of veggies

Bake in 400 degree oven for about 15 to 30 minutes. (Depends on how loaded the veggies are and how the crust is baking.

Serves 4

Enjoy!

Recommended Reading: Nourishment for our Mind, Body and Soul

Recommended Readings:
Nourishment for our Mind, Body and Soul

Nourishment of our minds can extend itself into other areas of our lives. I enjoy books. I love reading. I don't always have the time but somehow with the help through the Kindle my famiglia gave me, I am able to fit a bit of reading in most days. There is so much information in books, so many ideas that come to light from reading them ... things I can apply to my needs and wants that work for me.

Below are a few of the books I enjoy, so I am sharing them with you. I can always get some new concept or creative idea from them and use that idea as a springboard to what will be beneficial and work for me. Some resonate deeply within me, and others I turn the page on, ...

These are recommended to give you insight and ideas into what might be right or work for you ... Maybe they will be useful to you as a springboard in your journey of a healthier, more balanced lifestyle.

The Prayer Matrix by David Jeremiah
Jesus Calling by Sarah Young
Well Being: The Five Essential Elements by Tom Rath, Jim Harter
Indoor Gardening by Gloria Fields
Indoor Kitchen Gardening by Elizabeth Millard

Changing Patterns:Breaking Cycles

Changing patterns and breaking cycles isn’t always easy. We tend to fall back on what we know … what is comfortable, even if it isn’t really working for us. But change is necessary to live a fuller, healthier, more fulfilled lifestyle. It can be daunting at times, yet the good news is, not everything needs to be changed at once! It’s actually better to make small changes one or two at a time. Living healthier; spiritually, physically, emotionally and relationally is a lifestyle change, it takes time. Although a quick fix or a band aid might seem like a good thing, it rarely is … quick fixes don’t stick. It takes time to make permanent changes and we’re in this for the long haul … right?


I started my “new” journey in January along with the New Year. Over a decade ago, after a long debilitating journey with Lyme disease, affecting so many areas of my physical body, (along with the other areas also): pain, inflammation, anxiety attacks and weight gain due to issues from the disease affecting my metabolism, I was determined to get healthier during and after treatment. It took a long time, there were no quick fixes. I was on treatment for 3 ½ years after over 10 years of trying to figure out what was wrong. I began making very small changes. It started with prescribed physical therapy and very slowly over the next 2 years added changes until I was healthier. I lost 67 lbs., was very active, cardio 6 x a week, 90 minutes a shot, light weight training 2 and 3 x a week, eating healthier, drinking more water, and was at a very good relationship in my Christian roots.


About 5 years ago things began to change, I’ll brief you on the changes so you can see I did begin once again from a place many of you are at now … although my spiritual journey was intact, starting a ministry for those who are hurting and looking for hope and healing, other areas were not where they needed to be …


It began with ongoing on again off again relational issues with significant other, loss of job from newer management change, parent becoming ill and coming to live with me for four months & getting them healthy, chronic Lyme becoming more active and painful (inflammation) again, starting a new job, being on the road for that position 3 to 5 hours a day travel time, another new job better suited and much mess travel time, our home damaged by the flood of Irene, living out of the home 7 months until it was restored, renewed and rebuilt, finally able to move back to the home, daughter and husband coming to live with me for a while, first grandson born, minor health issues with younger daughter, continued on again off again relational issues, very close friend dying unexpectedly, several close friends in crisis of their own, Mom being diagnosed with pancreatic cancer and walking with her through her journey these past 2 years. There was no time for me. I was always on the run and taking care of me seemed to be very last on the list, as it usually goes. No time to exercise, eat right … although my spiritual journey was my rock, the other areas of my life weren’t anywhere near where they should be … or needed to be … With the New year approaching I knew I needed to make changes and begin to Change the patterns, Break the cycle to a healthier, fuller, more enjoyable lifestyle. And I began once again to make small changes each week, and continue to do so. I learned that for true health and wellness it is necessary for ALL areas of our lives to be in balance, not just one or two.


For me it began with bringing things I love and need back into focus in my life … (my first small, yet huge step) making myself part of my priority list. I have always had a penchant for helping others, and I am finally adding myself to that list, I also enjoy healthy eating and cooking, experimenting with recipes making them healthier and tastier, being more active, so I finally took the leap I have wanted to take for years, enrolling in school for Health Coaching, and also in a school for Christian Life Coaching, applying all I am learning to my own life and paying it forward to help others who are walking through their struggles, encouraging them to make the changes for their lives also, for a healthier, fuller, more enjoyable life! One step at a time …


Well the good news is it doesn’t have to happen all at once. We can make a few small changes each week.


For me this week, I want to start and end my day with prayer and devotions. Since we are still walking through Mom’s journey with her, time isn’t always available, so I aim for 15 minute segments, anything more is a bonus!
 I am also working on better time management. Working 50 hours a week, taking two course loads and all the other added things, I want to get a better handle on managing my time, still having time to spend with famiglia and friends.
 I’m incorporating more healthier food choices into the mix, experimenting with recipes, making them tastier and more filling.
And I am adding 15 minutes of activity to this week’s change list.


What are one or two things you want to do, or can do to begin to bring about the changes you want?
It may be something simple as adding one or two vegetables or fruits to your daily list, and/or adding drinking more water daily. Water has many benefits, it aides in keeping our body temperature normal, It helps with our joints, contributes to protecting our spinal cord and other more sensitive body tissues, and keeps us hydrated and helps eliminate wastes.

Feel free to share some of the changes you want to incorporate this week …

Waves of Change

What wave of change would you like to make today?

I've begun incorporating each of these waves of change in my daily life for the past 10 weeks, and continue to incorporate waves of change ...

True Health/Wellness

True Wellness is a balance of our Physical, Spiritual, Emotional, Relational and Career Path well-being.

Making necessary changes to bring each area of our lives into balance aides us in living our lives more healthily and fully (as God intended - "For I know the plans I have for you" declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future)

Eagles Wings from Ocean Breeze was a ministry originally created for those walking through the deepest of valleys of this life, in the hopes of finding once again, hope and healing. Although It’s been several years since the site was created and began as a ministry to those who were deeply hurting, looking for healing and/or answers, what I have come to understand is that complete "Health and Wellness" must encompass "ALL" areas of our lives.

We need to change those things that keep us from living a healthier fuller life. From what we place inside our physical bodies, the foods we eat etc., to what we bring in and how we nourish our souls, emotions and relations with others.

Throughout this life there will be highs and lows. During those low & high points, we look for comfort ... a kindred spirit, an understanding heart and we long for and look to those things that bring us a tranquility, a familiarity, and the love we need back into focus.

What we put into our bodies has a major effect on our health and well-being. Eating healthier and bringing more activity and exercise into our daily lives contributes to healthier physical bodies. But it doesn’t stop there. Our spiritual, emotional and relational well-being all have contributing factors (along with career choices) towards a more balanced, more fulfilled, healthier lifestyle.

True Health and Wellness encompasses all areas of our lives. The balance of all these areas resonates deeply within me as I truly believe true health and wellness must encompass all these areas, not just one or a quick fix band aid. These changes we make are a lifelong walk. “Change the Patterns, Break the Cycle” of those things not beneficial for ourselves, and fill ourselves with body, heart and soul nutrients that are healthier and more fulfilling for our total well-being.

It's time to make those changes necessary for our health and well-being, applying everything I’ve learned and am currently learning to my own life and paying it forward to help those of you who are walking through your struggles, encouraging and supporting to make the changes in each of our lives for a healthier, fuller more enjoyable life!

One step at a time, one life at a time!

Join me in this journey and together we can begin to take our "New Flight" on Eagles Wings From Ocean Breeze and find our pathway for balance to the life we were meant to live ... from deepening our spiritual walk, to the foods we eat, adding activity into our daily lives, enlightening and strengthening our emotional and relational ties and bringing more of the people and things into our lives that are fulfilling and give us purpose.

A fuller, more rounded life, based in faith and nutrition and things that bring those "moments" into our life that make up our lives.

Life is not measured by the number of breaths we take,
But by the moments that take our breath away ~~~