Informing, inspiring and igniting a fire under fannies to embrace healthy, balanced lifestyles for l
Operating as usual
Food clarity is essential is a world driven by trends and fads and fast fixes.
Be really clear about what 'whole-food' and 'carbs' over 'quality carbs' really means.
Invite in quality carbs for the plethora of nutrients, fiber and satiety they deliver.
Ways to improve your food intake so you feel, look and age better.
This week lets keep the focus on quality foods to add to your diet beginning with the simple aim for MORE variety.
Gut health is greatly improved when you vary up the foods you are eating. In addition to increasing the various nutrients each food contains, you reduce your risk of developing intolerance to your favorite foods as a result of over-comsumption.
It happened to me many years ago with the almighty oatmeal. Yes, this is a wholesome food yet I was enjoying it everyday and often in more than one form - ie: porridge, oatmeal cookies or granola. Rather the same as many who are consuming wheat in one form or another at breakfast, lunch, dinner, snacks and desserts.
How are you doing with variety? Is it time to introduce more new foods? Aim for something new every day or every other day and as always, stay tuned in to how you're feeling.
Find some peace and rejuvenation with our Spring Event this Sunday March 26th.
We are delving into a variety of self care practices including inducing calm in seconds, boosting energy and detox, bringing life to food and ourselves, connecting with community, sharing gourmet nutrition meals, enjoying invigorating time in nature and yes, even more. DM or find more info here - https://www.terigentes.com/retreats-at-kismet.html
Coconut milk or creamed coconut makes food magical doesn't it?
Keep a stash in your pantry along with beans/legumes and spices for fast curries, stews, soups, sweets, sauces...
Having a few go-to recipe creations that don't require a recipe are the secret to making meals in a hurry.
Frozen veggies are great to have as well for those times when the vegetable crisper needs restocking. Fresh foods frozen in a plan ahead mode is great as is freezing produce you have yet to use that will spoil if you don't get to it soon.
Save money with this little
Most any vegetable can be frozen - even leafy greens and herbs.
Food savvy - tips for the holy avocado on ripeness.
Once these gems are ripe be sure to put them in the fridge so they last longer and if you can't get to them quick enough, chop up into chunks and freeze for smoothies, soups, sauces and sweets.
The best way to release stress is spending time out in nature.
Inhale the clean, living air, hug trees, walk barefoot, get in the water, forage...
Expose yourself to healthy, microbiome.
If you are stuck in the city and need some time in nature with grounded, wellness minded souls, this event is for you.
Join us on Sun March 26th. Get more info here - https://www.terigentes.com/retreats-at-kismet.html (website link in bio)
Have this Before your first coffee. (Swipe to see the pictures.)
The morning elixir with fresh lemon juice, apple cider vinegar, ginger and cinnamon is how you want to start your day. Help clean up your liver and kidney health and reduce inflammation. Add raw honey if you need to - it is anti-inflammatory as well.
Maison Orphée
What your symptoms are telling you about you!
Save this chart for those times when you have constant health challenges and want to know what the cause may be. Rather than subduing the symptoms, find out all you can do to heal yourself.
Raw Elements Inc
High fiber foods to include in your diet. Daily! However....
Do yourself a favor and ease into increasing the amounts you are taking allowing your body time to adjust to the increase.
This is especially important if you are currently low on consumption. You also need to ensure sufficient hydration - water, herbal tea, coconut water... coffee, tea and soda don't count. That goes for beer, wine and spirits too. 😀
I included info on low carb sources of legumes for those of you on low-carb diets.
Absolutely the best and all that’s in my cupboards ❣️
Breakfast tommorrow! As much as you may love oatmeal you can have it TOO often. Mix up your ancient seeds and grains and build breakfast around like this one.
It's quinoa, pumpkin seeds, coconut, fruits, creme, **p and a nice dollop of SunButter It's also, soo good. (You can also sub in teff, millet, quinoa flakes or stick with a muesli style bowl with various nuts, seeds, dried and fresh fruits - apple w/ lemon and ginger is a classic staple. )
Great recipes can be found here: https://www.terigentes.com/breakfasts--breads.html (look for a link in the bio if needed)
When that what's for dinner query crosses your mind don't go here because... "You'll never feel like a million bucks by eating off the dollar menu."
Take great care of yourself and ponder a paradigm shift... this really isn't a treat for the kids. Its more so a handicap.
While you may think its ok once in a while you may not realize you 're training your taste-buds to crave this kind of crappy food. Give it up for a few weeks and then reintroduce it paying close attention to how your body responds. You may be in for an awakening that helps you get why its best to let go of fast food.
Toxins to avoid! Back on to the posts of avoiding chemical laden foods - ante up your knowledge on food choices so you can make better choices.
eating
Sending this girl some healing power. Rachel Richard
Natures perfect healing power - A reboot for Spring!
We show you how to:
- cultivate calm and optimal well-being w/ daily energy lifting practices,
- how to tap into nature's healing energies - including planting seeds, and
- offer you support with experienced self-care wellness guides.
Reiki & Nutrition sessions available - visit https://www.terigentes.com/retreats-at-kismet.html for more details.
Essential Fiber Facts! Known as Vitamin F in my world - you absolutely NEED to ensure you are consuming enough fiber every day. A big bonus, it's a great way to facilitate better weight loss.
Health matters most! You know this right?
Keep in mind that your mind plays a massive role in your well-being. And...
Gut health has a direct impact on your hormones, your brain. Mindset is at the heart of matter with your health. This and your emotional state and the impact it has on your nervous system.
You can be living a most ideal, healthy lifestyle yet if your emotional state is a mess as a result of your thinking, you are impaired.
Reset your mindset ensuring it serves you well and stay centered on your optimal well-being.
What could be behind your health challenges!
Food additives are not always easy to detect and discern the safety of. Even the FDA standards on additives are cause to pause.
GRAS - the rating to allowed food additives stands for ...
Generally recognized as safe, yet no testing is done on the accumulation of these additives as well as the repercussions as they interact with one another.
While exposure to chemicals is inevitable doing our best to avoid them with knowledge on what to watch for helps to minimize the potential consequences.
Make your Monday marvolous and carry t
How about making some blueberry, banana and chocolate cookies this week for fast grab and go breakfasts and snacks!
Here are the ingredients you need:
INGREDIENTS
1 cup organic old-fashioned oats - whirl in a food processor until cornmeal consistency
1/2 cup nut flour – almond, peanut or nut flour blend
1/2 teaspoon baking soda, non-alum
1 tsp cinnamon
Pinch sea salt
1 heaping tbsp ground flax seeds blended with 3 tbsp water
6-8 dates, pit, cover with boiling water, drain after 5 minutes and mash to a paste
1 ripe banana, mashed
4 tbsp tahini paste or SunButter Sunflower Butter
1 tsp vanilla extract
1 scant cup frozen berries – your choice
1/4 cup organic dark chocolate chips or chopped chunks organic chocolate
Get the directions and suggested variations here:
https://www.terigentes.com/berry-n-chocolate-oatmeal-cookies.html
If you make them, share them. :)
Maison Orphée Raw Elements Inc SunButter Sunflower Butter
All the 'worst' for you foods are under that over-processed, nutrient void umbrella and best left on the store shelf.
Full of harmful chemicals including neuro-toxins, they really need to be outlawed yet the food industry is powerful.
Pass of these foods and stick with those that truly are "food". Your body will love you for it.
What's really in your hummus? We addressed earlier this week. This gut disruptor has no place in food yet its there. Maybe it's time to make your own! Its so much easier than you may imagine. Pull out your food processor, pick up some tahini, open up some beans and follow this recipe for a delicious home-made version of this proverbial dip.
https://www.terigentes.com/hummus---a-fabulous-basic-recipe.html
**dkiller
Food labeling... its big business. Consider the packaging to be marketing. Especially the front of packages.
Turn the package over and look at the INGREDIENTS list first and foremost. Be sure you know just what is in this product.
It's great to tap into resources as well and Cornucopia has great score cards on many of the foods you may be bringing home to eat. Access it here: https://www.cornucopia.org/scorecards/
Investing in your food knowledge may be just what you need to make better choices and enhance every aspect of your health. Avoid - minimize your intake of ready-made and over processed foods and monitor how your health improves.
It's such a cool experiment. When you do it, share your success' with me. It's something to marvel at.
AVOID these additives!
When you are out shopping, ideally buy food that has no label or laundry list of ingredients.
Shop directly from farmers or local co-ops, ideally in season. Grow /raise your own food as best you can.
Minimize your use of packaged foods and stick with those minimally processed. Get savvy with label reading and know what you want to avoid. Take the Clean 15 and Dirty Dozen list with you and utilize an app to help you scan and rate foods that do have labels/bar codes. Investing in your health is one of the best ways to benefit from the compound interest of great health.
AVOID these foods! They are banned in other countries for a reason.
Celebrate Spring with us in the arms of Mother Nature.
COME BACK TO YOUR OWN NATURE, IN NATURE AT KISMET SANCTUARY
Are you accidently eating this dangerous chemical!
It's permeated our food and it's wrecking our gut health.
Glyphosate is something you need to AVOID!
If you aren't familiar with this dangerous chemical - also known as a w**d killer and a key component of Roundup this is a must read from Zach Bush MD -
https://lnkd.in/dDQkuAV and
https://zachbushmd.com/wp-content/uploads/2017/04/Glyphosate-Article-for-Holistic-Primary-Care-3-21-16.pdf
Being informed enables you to make better decisions and take charge of your health.
Hidden ingredients in your food.
Just because you don't see them doesn't mean they aren't there. With St Paddy's Day coming, as you plan your celebrations be selective in your selection of your celebratory drinks. Not everything is as it appears.
Want more info on this - checkout http://ow.ly/fa2j50Nb5Ol
Need some YOU time?
Some detox from overwhelm and an excess of indoor life?
Longing for someone to remind you of the importance of self-care and show you easy ways to de-stress, rejuvenate and re-energize?
Want someone to take care of meals?
Curious about cold water therapy?
Need escape from everyday demands and a chance to just be?
Interested in experiencing Reiki?
JOIN US Mar 26th. Kismet Sanctuary is a place of magic!
Find more info here:
https://www.terigentes.com/retreats-at-kismet.html
Spring cleansing begins with avoiding chemicals. This week - learn how to do just this.
Start with being diligent about reading all labels including those of ready-made foods.
Ask to see the ingredients list before you order take-out. Create a 'I won't eat it' boundary for yourself on additives.
The accumulative harm is what presents the greatest risk.
Tomorrow learn what GRAS means and how this is so very misleading.
What to eat for healthier hair, skin and nails. Yes, you can have it all.
Check out my most recent blog - https://www.terigentes.com/blog-posts/secrets-to-glowing-skin-and-shiny-healthy-hair
What's for dinner this eve?
How about this fabulous, warm and comforting plate of low-carb pasta!
Made with zucchini spirals and a fabulous, full flavor sauce you are sure to be hooked. The recipe is easy to make and takes advantage of some ready-made so it comes together quickly. Read on and take on this invite to make it, then share your pictures of your creation.
COCONUT CURRY PASTA -
PASTA INGREDIENTS:
3 thick, medium-size zucchini (spiral cut) or 1 medium spaghetti squash, baked
Coco-Nut Curry Sauce, recipe below
200g Store-bought, organic smoked tofu or tempeh; crumbled into bite size pieces or 2 cups Edamame, sweet peas or your favorite beans
SAUCE INGREDIENTS:
1 cup organic crunchy peanut, cashew or SunButter
1 can, organic coconut milk, more if needed
2-4 tbsp Indian curry paste, to taste
4 tbsp gluten free, low sodium tamari or 5 tbsp coconut aminos
1-2 tbsp fresh ginger, grated
2 large cloves garlic, minced
Chili sauce or flakes, to taste
Approx 3 tbsp lemon
GARNISH:
Cilantro, toasted coconut, nuts or seeds
DIRECTIONS:
Blend the sauce ingredients together in a small sauce pan. Set over medium-low heat and cook 8 – 10 minutes infusing flavors. Taste adjusting seasonings and thickness as desired.
Prepare your protein option, heating in a large skillet. Once done reduce heat to medium low, add the coconut sauce and the noodles to the pan along with a splash or two of extra coconut milk or water as needed.
Toss well and cover the skillet to let the noodles warm in the sauce, about 2 minutes.
Once it’s heated through, serve in warm bowls and garnish.
Ottawa, ON
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Rewire your auto-talk if it's not lifting you up. Pay close attention and stay on top of what's happening in your head. #trainthebrain #mindset #selftalk #mindfulness #bekind #thinking #flipthescript #selfcare #selfhonor #selflove #lifestylewellness
Be your own best coach and keep your sights on what you want ensuring your thoughts, words and actions are congruent with this. A great benchmark on assessing your thinking is to consider... does this thought inspire, excite and support me? If not, flip the script! #thinking #thoughts #redirect #mindset #consciousness #intention #focus #mindfulness
Spend some time out in nature to help enhance your own nature. Have you noticed most people who live in closer contact with the great outdoors are more grounded and Grace filled? Forest bathing, tree hugging, ocean or river gazing, trail trekking, gardening, etc. - all are scientifically shown to benefit our health. Make time to be in nature and notice how much better you feel.
Who knew cats (well Lua anyway) ate mustard? @maisonorphee he already begs for your coconut oil and has been known to eat some my offered greens with your olive oil dressings. Now this! #cats #food #condiments
This man - a faithful regular for our workouts, wellness and nutritional consults. His transformation from self-neglect to committed self-care and self-health has been making stellar progress since our start in January. His story coming soon. Meantime - how about taking him on for just one of his HIIT rounds with a 60 second power mountain climber run. If you can’t make time for regular workouts - movement, everyday then how about frequent one minute bursts of movement every hour. Whatever you can do. You’re sure to clear brain fog and fatigue, stress and lack of focus and increase strength that permeates every area of your life. Let Andy inspire you!
My Friday night cocktail hour soundtrack! Some true, non multi-tasking r n r is in the plans this eve and I am so ready for this. When you’re in a go-go-go pace for weeks on end, it is Essential to pause for rest and repair and that’s exactly what I plan. May you do this for yourself as well. No reason why or extreme circumstances to make this a must… humans were never intended to go as hard and fast and constant as many of us do It’s a fast track to dis- ease and we have an excess of this showing exactly that. So be good to yourself. Take a pause and simply be. #rnr #relax #takeabreak #breathe #balance #nature #soundtrack #birds
Cat drugs for Lua. It’s legal. #lualove #catnip #cats #love
Looking to lose weight and reduce inflammation? Be very very wary of the sugar in your beverage selections. It's also important to factor in many alternative sugar alternatives are a neurotoxin and many are linked to weight gain. Here is a helpful insight into a better alternative. https://nutritionfacts.org/topics/erythritol/ If you are looking to find out more about your choice this looks as various options... https://nutritionfacts.org/topics/sweeteners/
We're back. Not inside yet outside. Watch for more details next week on upcoming outdoor summer classes for fitness conditioning and stress reducing movement with a focus on fun, form and function! As much as the indoor classes at @dovercourt are missed and will be embraced upon reopening, now is a super time to take your fitness outdoors. #terigentes #fitness #outdoorclasses #training #strengthconditioning
Enabling people everywhere to truly take better care of themselves and in turn the world.
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