Hello beautiful readers,
I hope this Monday finds you rested and having had invested time in YOU this weekend!
Did you remember to set time aside to rest, relax and rejuevnate? How did you show yourself some self-love this weekend?
I know that for many people, the idea of living healthfully seems just too time consuming, expensive, difficult, confusing, etc. etc. etc….However, as your Health Coach, I am here to gently guide you in the direction that makes living a healthy lifestyle fun, revitalizing, easy & even a money saver!!
The key thing to remember here is that the changes must take place little by little over time. Instead of taking foods out and feeling deprived, I encourage you to begin by adding foods IN.
Today, I’d like to introduce one of my favorite go-to health foods: Quinoa.
Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.
It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.
For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.
Recipe of the Month: Quinoa Pilaf
Prep Time: 3 minutes
Cooking Time: 30-40 minutes
Yield: 4 servings
Ingredients:
1 cup quinoa
2 1/4 cups water or stock
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt
Directions:
1. Rinse quinoa in fine mesh strainer until water runs clear.
2. Boil the water and add quinoa and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 5 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.
Easy, Fast & Delicious. Win, win, win!
To vibrant & beautiful living,
Carly
Holistic Health Coach, Applied Clinical Nutritionist, Adventurer & Lover of Life <3
Share with me! What’s new and good in your life? What are you struggling with? How can I support you on your journey to health and wellness?!
Email me directly @ Carlyhealthcoach@gmail.com
Can’t wait to hear from you! XO
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