It’s meatless Monday what can you have that can still give you protein boost chickpea can never go wrong. Check out this recipe for spicy garlic chickpea from http://www.bonappetit.com. Think about all the sides, some rice, salad, perhaps on some avocado toast? Whatever your side is this will hit the spot and if you make enough pack to go for lunch the next day!
2 15-oz. cans chickpeas (rinsed)
4 crushed garlic cloves
1 chile de árbol, crushed, or ½ tsp. crushed red pepper flakes
¾ cup olive oil
freshly ground black pepper
Cook chickpeas with garlic and chile in oil in a large skillet over medium-high heat until garlic is golden and chickpeas begin to blister, 6–8 minutes; season with salt and pepper.
These days who is not under some sort of stress, work, relationships, family, etc. We all know how stress can totally make you sick in so many ways without you realizing it. We don’t all have time to put together an exercise routine to help with managing stress but there are other options. Once you evaluate your situation you can put together a plan that best suits you to help relieve stress check out the article below:
Stress is unavoidable, but experts say it’s not always bad for us. “We all experience stress and anxiety, and, in small amounts stress can be helpful; it can motivate us to meet deadlines, pay bills, or do things that are unpleasant but are to our benefit,” says therapist Hope Kelaher, LCSW. But when we get too stressed, our bodies respond with physical, emotional, and mental changes that take even daily challenges—like sitting in traffic—from frustrating to impossible. “Stress, especially when it gets to be overwhelming, can be a primary reason people seek therapy,” says Kelaher. “The reality is that each of us has a different stress tolerance, which may also change over the life course as our ability to navigate challenges changes.” Ahead, how to determine whether or not you have exceeded your personal stress threshold, according to the experts.
At its most basic, stress is “a mental or physical response to an external situation or perceived challenge,” says Dr. Krystal Lewis, clinical psychologist and researcher at the National Institutes of Mental Health. “Everyone feels stress from time to time and some individuals feel it more often than others. Sometimes, the stress response occurs in situations to protect us and keep us safe; other times, this stress response can help motivate people. However, when the stress starts to affect our physical and/or mental health, well-being, or ability to function, we may have reached our stress threshold.”ADVERTISING
Everyone’s stress threshold is different: It’s impacted by your body’s physiology, which determines how often and how powerfully your stress response is triggered; personality traits, like perfectionism, social inhibition, and self-esteem; and other factors, like past trauma or current struggles. “Internal and external resources can significantly contribute to stress levels,” says Lewis. “If someone is lacking basic resources—food, shelter, money—they may experience stress differently. In essence, stress occurs when the perceived demands of the situation outweigh an individual’s available resources, and this could be perceived internal resources, like social competence for meeting new people, or external resources.”
Evaluate your own stress level.
Identifying the experiences that cause you stress—both by considering your physiological responses and your emotions around different experiences—can help you understand your own personal stress threshold. “Be aware of how your body responds to stress,” says Lewis. “Learn to identify the signs and symptoms of stress that you experience when you are dealing with challenging situations. Ask yourself: When do these signs and symptoms tend to go away and when do they tend to persist? Which signs and symptoms bother you the most?” Next, consider how you think about different types of experiences—which you find stressful, and which you don’t. “Ask yourself, what do you look forward to versus what you perceive as overwhelming or taxing?” says Lewis. “Learning to identify the situations that cause you stress is important so that you can determine how to address the situation or modify your response to it. Awareness of your own mind and body is most important in identifying where your stress threshold lies.”
Note how stress affects your health and daily life.
As you reach your stress threshold, your body will offer physical, mental, and emotional clues that can help you evaluate your well-being. “Stress can show up as pain in your chest, difficulty breathing, tension in your muscles, pain and discomfort in your stomach, or increased sick days,” says Lewis, who also cites headaches and migraines, gastrointestinal issues, elevated blood pressure and heart rate, and decreased libido as physical manifestations of stress. “Some of the mental and emotional signs are changes in mood, irritability, depression, anxiety, difficulty concentrating, racing thoughts and uncontrollable worry, memory problems, and indecision,” says Lewis. “Stress can also impact behaviors and some people may experience increased use of drugs and alcohol, increased or decreased appetite, social withdrawal, and sedentary or avoidant behavior. It is important for people to attend to their behaviors and explore why they may be engaging in them.”
Manage stress with relaxation techniques—and help.
If you’re reaching—or passing—your stress threshold, finding a management strategy that works for you is key. Lewis recommends incorporating yoga, meditation, walks, or other daily relaxation techniques into your routine, and practicing deep breathing and mindfulness exercises. “Some people may find it helpful to use a visualization activity of picturing a calm, relaxing environment, and placing themselves in that context while engaging in deep breathing,” says Lewis. “These activities can help in the immediate term, as well as the long-term. But when the stress response is being consistently triggered or seems to last for long periods and is impacting daily life, it is most important to reach out [to your doctor] for help.”
Gnocchi is a favorite of mine but finding ways to make it more delicious is super exciting! Doesn’t matter if you boil or oven bake it here is a recipe you will really enjoy. Fast and easy but full of flavor make enough to pack some for-lunch the next day, thanks again http://www.marthastewart.com:
6 tablespoons extra-virgin olive oil, plus more for drizzling
1 large eggplant (1 pound), stem removed, cut into 1/2-inch pieces
Kosher salt and freshly ground pepper
4 cloves garlic, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds large tomatoes (3 to 4), cored and diced
1 pound fresh or frozen gnocchi
1/4 cup thinly sliced fresh basil leaves, plus more for serving
1/2 cup ricotta
Heat 1/4 cup oil in a large skillet over medium. Add eggplant, season generously with salt, cover, and cook, stirring occasionally, until tender, about 10 minutes. Transfer to a plate.
Add remaining 2 tablespoons oil to skillet over medium heat.
Add garlic and red-pepper flakes and cook, stirring, until fragrant, 1 minute.
Add tomatoes and simmer, stirring, until slightly thickened, 5 minutes. Return eggplant with any juices to skillet; season with salt.
Add gnocchi in a single layer atop eggplant, cover, and cook until tender, 6 to 8 minutes (or, if using frozen, about 1 minute more).
Sprinkle with basil and serve, topped with a spoonful of ricotta, more basil leaves, pepper, and a drizzle of olive oil.
Breathwork is a form of meditation that—as its name suggests—uses breath to calm the mind. In a lot of ways, the common phrase of telling someone to breathe through something difficult is actually rooted in science. And, when done properly, this practice can have a bounty of benefits. Keep reading to discover how to work this grounding practice into your daily routine.
Did you know that breathing mindfully can affect a handful of internal health mechanisms? According to Kundalini breathwork and meditation teacher Erika Polsinelli, by tuning into your breath, you tap into the parasympathetic nervous system, which controls the body at rest. “When we do this, we calm every system,” she explains. In the presence of more oxygen, lung capacity also expands, notes Polsinelli—and there’s a mental health element to consider, too. “By practicing breathwork, we can help bring in emotional healing and release stored emotions and traumas from the past,” she adds. “We can also activate and enhance our intuition. This happens due to the activation of the glandular system.”ADVERTISING
Like meditation, different types of breathwork deliver a variety of benefits. Depending on the exercise you perform, Breathwrk CEO and co-founder Max Gomez notes that this practice can help with everything from lowering blood pressure and pulse to alleviating stress and improving oxygen efficiency. While many breathwork exercises are rooted in calming the mind and body, he says that some can stimulate your body like a cup of coffee to help increase focus and energy and elevate mood.
Looking to give it a try? Luckily, Gomez and Polsinelli were able to share some of their favorite techniques. First, decompress with some long, deep breathing. “Sit up with a straight spine, inhale through the nose, fill the chest and belly up with the breath, and then exhale by drawing the navel back towards the spine and releasing the breath out,” Polsinelli instructs. “You can continue this for just three minutes and will experience a great [body-mind] shift!” Or, try segmented breathing. “Another form of breathwork that helps to alleviate stress is breathing in in eight segmented breaths through the nose, and exhaling out for one long, deep breath through the nose,” Polsinelli says. “Imagine taking eight sniffs in and one long deep breath out. This helps to remove stress from the body, relax the mind, and cleanse any energy out of your aura.”
And don’t forget to focus on your exhale: Much like segmented breathing, this technique, which is one of Gomez’s favorites, features a longer exhale. “The exercises you can do to alleviate stress on the body and mind typically follow a ratio where your exhale is longer than your inhale,” he explains. “A quick and easy one we teach is the ‘calm’ exercise. Sit or lay down flat in a comfortable position. Breathe in through your nose, expanding your belly on the inhale for four seconds. Breath out through your mouth, flattening your belly, for six seconds. Repeat three to six times or as long as you’d like. You can feel this one pretty fast.” Another quick trick? Breathe through your left nostril only. Shockingly enough, this focused breathing type can be hugely beneficial. “Our nostrils activate different energies within our bodies, so by breathing through the left nostril we are telling the body to slow and calm down,” Polsinelli shares.
Integrate Breathwork Into Your Daily Life
Here’s the best part: Breathwork can help enhance your daily life—all day, every day. “Breathwork can awaken you to a whole new perspective,” Polsinelli says. “By taking time to tune into yourself, you can heal your emotional traumas, frustrations, anger, and become more clear on who you truly are. From this, each of your relationships will grow with new perspective and understanding. Breathwork is also very beneficial in moments of stress or that trigger us. Our breath fuels our thoughts—by controlling your breath, you can have more power over your thoughts. And when we have power over our thoughts, we can create a life that we truly want.”`
Looking for ideas for Taco Tuesday for your vegan friends, break out the veggies to see which of these recipes they will love best or maybe both? Adding variety to your next taco bar even for your meat eating friends could be a great treat:
1 small cauliflower, outer leaves and core discarded, cut into small florets
1 pound red cabbage, thinly sliced (about 1/2 small red cabbage or 6 cups sliced)
Place the cauliflower and cabbage on a large sheet pan. Drizzle with the olive oil and sprinkle with the cumin, coriander, and salt. Use your hands to mix everything together and spread it out into an even layer. Roast, stirring every 15 minutes, until the vegetables are softened and browned in spots, about 45 minutes. (I roasted my cabbage and cauliflower on two separate sheet pans. I cooked the cauliflower for 25 minutes and the cabbage for 10 minutes. Both ways work!)
Evenly divide the Avocado Sauce and roasted vegetables among the tortillas. Serve immediately with the radishes, serranos, avocado slices, and cilantro, if using.
Prep the green beans by blanching them in boiling water for 3 minutes, then transfer to a bowl of ice water. Once cool, transfer to a towel to dry and set aside.
Make the Tomatillo salsa and chill until ready to use.
Make the filling. Heat a grill to medium heat and grill the blanched green beans and the whole ears of corn until charred on all sides.
Chop the green beans into 1” pieces and add them to a large bowl with the onion and tomatoes. Slice the kernels off the corn and add those to the bowl as well. Add the olive oil, lime juice, cilantro, pinches of salt and pepper, and a few spoonfuls of the tomatillo salsa and toss. Season to taste.
Grill or warm the tortillas. Assemble the tacos with the corn taco filling, feta cheese, and serrano slices, if desired. Top with salsa and serve the extra on the side.
Looking for a fast and delicious bowl for lunch or maybe early dinner bowls? Check out this fun Brazilian bowl recipe from http://www.thewanderlustkitchen.com made up of mango, avocado, and cashews yum! You can make recipe as is or throw in some of your favorite extras to make your own version:
2/3 cup full-fat coconut milk
1 1/2 cups long grain white rice
1/2 teaspoon salt
1/4 cup shredded coconut
2 cups cooked black beans
1/2 teaspoon cumin
1/4 teaspoon coriander
2 small mangoes, pitted, peeled and diced
2 ripe avocados, pitted, peeled, and sliced
1/4 cup diced red onion
1/2 cup cashews
1/4 cup chopped cilantro leaves
Lime wedges for serving
Place the coconut milk, rice, and salt in a large saucepan along with 1 1/2 cups water. Set the pot over medium heat and allow to cook until the liquid drops below the level of the rice. Stir the pot, cover, and turn the heat down to low. Allow to cook for 10 minutes. Turn off the heat, stir in the shredded coconut and re-cover. Allow to rest until ready to serve.
Place the black beans in a small pot along with the cumin and coriander. Heat over medium, stirring frequently, until warmed through.
Divide the cooked rice, warmed beans, mango, avocado, onion, and cashews into four shallow bowls. Top each with cilantro and serve with lime wedges.
Do you ever just want a side dish that will add spice to your meals. Bell peppers especially red always make a great choose not only because of their great flavor but color too! Pick up some fresh peppers at the local farmers market or your local grocery store and try this recipe out:
8 red bell peppers
2 garlic cloves, very thinly sliced
¼ cup olive oil
2 tablespoons (or more) sherry vinegar or red wine vinegar
2 tablespoons chopped marjoram,
divided Kosher salt
Heat broiler. Place bell peppers on a rimmed baking sheet. Broil, turning occasionally, until skins are blackened and blistered all over, 14–17 minutes. Transfer peppers to a large bowl, cover with plastic wrap, and sweat 15 minutes.
Remove skins and seeds from peppers; discard. Tear peppers into about 2″-wide strips. Toss in a clean large bowl with garlic, oil, vinegar, and 1 Tbsp. marjoram; season with salt. Let sit at least 20 minutes and up to 4 hours.
Just before serving, taste peppers and season with more vinegar and/or salt if needed. Scatter remaining 1 Tbsp. marjoram over top.
I love to eat rice no matter how you make it steam, fried, in stew, etc. The list of ingredients you can add is endless and depending on the dinner theme for the night helps too! This recipe for garlic rice is simple but delicious thanks to http://www.bonappetit.com make some tonight:
8 garlic cloves, thinly sliced
⅓ cup grapeseed or vegetable oil
12″ piece ginger, peeled, finely chopped
1 large egg, beaten to blend
3 cups chilled cooked short-grain rice
2 tsp. toasted sesame oil
4 scallions, thinly sliced on a diagonal
¾ cup coarsely chopped cilantro
2 tsp. toasted sesame seeds
Toss garlic and grapeseed oil in a large nonstick skillet. Arrange garlic in a single layer and set over medium heat. Cook, shaking pan often, until garlic is barely golden and crisp (oil should stop bubbling at this point), about 5 minutes. Using a slotted spoon, transfer garlic chips to paper towels to drain; season with salt.
Increase heat to medium-high and cook ginger in oil in the same skillet, stirring occasionally, until just softened and fragrant, about 2 minutes. Add egg and stir to break up; cook until just set (this will take a matter of seconds). Add rice and sesame oil and toss to combine. Cook, undisturbed, pressing down on rice with a spatula so it makes good contact with the pan, until rice begins to crisp, about 2 minutes. Give rice a toss, then press down on it again, cooking until you get more crispy bits, about 2 minutes. Remove skillet from heat and toss in scallions and half of garlic chips; season with salt.
Transfer fried rice to a platter and scatter cilantro, sesame seeds, and remaining garlic chips on top.
Do Ahead: Garlic chips can be made 1 day ahead. Store airtight at room temperature.
Need a snack that can get you thru the day or maybe thru a workout! Tired of paying over $5 to get a tiny box, well thanks to trader joes you can make it yourself. Could cost you over $5 but you can also make more than 1:) And don’t forget to add mixed nuts if you like trader joes has a great selection:
1 block TJ’s English Coastal Cheddar (or 5 TJ’s Sharp Cheddar Snack Pack pre-portioned, individually-wrapped pieces of Cheddar)
1 jar TJ’s Peanut Butter with Flax & Chia Seeds
5 of your favorite TJ’s Apples
You will need food storage containers for ingredients and daily meal prep, and 5 small sauce containers for peanut butter.
Prep components: Trim ends of celery and slice into thirds. Slice cheese into 1-inch cubes. Measure 2 tablespoons peanut butter into each of the small sauce containers. Halve eggs. Refrigerate prepped ingredients in separate food storage containers until needed.
Assemble protein box: Each morning, place the following in your box: two egg halves, 6-7 carrots, 5-6 celery sticks, 5-6 cubes of cheese, 2 tablespoons of peanut butter, and one apple.
Who has not come home dreading what to make for dinner? When there is no time to stop at the store to pick up groceries keeping these key items in your pantry is a lifesaver. Having a fully stocked pantry is not always the case but with the right stuff dinner is no longer a mystery! Check out what http://www.pennyhoarder.com has on its list so you can run out and stock up:
The Budget Cook’s 9 Kitchen Pantry Essentials
If you’re trying to cut down on eating out and looking to stock your cabinets on the cheap, grab these pantry essentials to build quick and easy low-cost meals.
1. Whole Grains and Breads
Quinoa and rice are standard bases for taco bowls, curries and fried rice. What you may not realize is that oatmeal is just as versatile. In addition to overnight oats and oatmeal cookies, you can create a savory breakfast bowl by adding some cheese and an egg.
Throw anything between two slices of bread and call it a sandwich, or add some cheese in a tortilla and call it a quesadilla. These vessels are a tasty way to mix up the delivery of leftovers to your mouth.
You don’t necessarily need these specific noodles, but a long noodle and a short noodle will do all the things you need noodles to do.
Say that 10 times fast.
Your short noodle can make mac and cheese or a great pasta primavera with leftover veggies. Long noodles are made for a good sauce like Alfredo, pesto or marinara.
3. Beans and Legumes
Beans and legumes cost a fraction of the price of meat, making them an affordable way to add protein to soups, chilis and tacos. Roasted chickpeas make a healthy salad topper, while lentils are great for a fantastic curry.
You can buy these canned, but buying them dry is even cheaper. Bonus: You can store them in decorative jars, and friends will think you know what you’re doing in the kitchen.
All-purpose or whole-wheat flour is essential for more than just cakes and breads. You can use it to make your own pancake mix, biscuits or even fresh egg pasta. Flour is also used as a thickener in homemade sauces.
A little sugar can make a yummy sweet-and-savory sauce or quick fruit crisp in the microwave.
Basic nuts and seeds have a dual purpose: They’re a great snack on their own, and they give a nice crunchy texture to salads, oatmeal and baked goods.
They’re also ultra healthy. Pumpkin seeds are chock-full of nutrients — just 1 ounce has 7 grams of protein. Nuts also contain a hefty dose of healthy fats and nutrients, so skip the chips and keep these tiny gems on hand.
6. Oil and Vinegar
Apple cider vinegar
You can make some awesome marinades and salad dressings with this classic combo. Apple cider vinegar makes a tasty vinaigrette; add sesame oil to peanut butter and soy sauce to create your own peanut sauce.
If you want to expand your oil and vinegar inventory, balsamic and rice vinegars add a lot of options to your pantry arsenal.
7. Condiments and Sauces
Much like oil and vinegar, condiments and sauces give new life to bland meats and veggies. Mix Dijon with a little oil and vinegar for a salad dressing. I’ve found that a little hot sauce corrects all recipe mistakes.