Healthy living is a journey, consisting of small, daily choices. Thank you for visiting Healthy Living Journey. We are compelled by what we see around us. Hi!
It is our hope that by sharing our journeys we can encourage you in your pursuit of healthy living. We hope that you like what you find here and that it inspires you on your journey to better health. People are living longer, but many are not living better. Chronic and acute disease in adults and children is not only affecting lives, but putting a significant burden on healthcare systems. The cost
09/29/2018
Happy Saturday Friend 😊
I encourage you to take a few minutes and read this short article.
💚 -Teri
NEWS: Huge Global Studies Find Low-Carb or Keto Diets Could Lead to Shorter Lifespan - Blue Zones Like any fad diet, you can lose weight and see positive results in the short term, but what effect does a low-carb keto diet have on your long term health?
06/01/2018
Eating fruit salads is a great way to help you stay well-hydrated 🥝🍊🍍🍇 Fruit is super refreshing, full of water & very cleansing to your body and...just tastes great!
This salad is a combination of pineapple, mangoes, grapes, strawberries, raspberries, kiwi, and bananas, though any combination of fruit will work. Just use what’s ripe and in season.
Teri's Tips: You can add the honey to the lime-mint dressing, but honestly it doesn't need it 😍 Fruit is already so sweet! (and you'll skip the extra sugar!)
Fruit satisfies your sweet tooth. Serve it to your kids (and yourself) as a sweet treat throughout the day instead of unhealthy, sugary candy and other sweet snacks. 💚 -Teri
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FRUIT SALAD WITH LIME-MINT DRESSING
photo and recipe from the Simply Delicious Food blog
INGREDIENTS:
1 large pineapple, peeled and chopped into bite-sized chunks
2 ripe mangoes, peeled and chopped
2 cups grapes (sliced, if preferred)
2 cups strawberries, hulled and halved
2 cups raspberries
3 kiwi fruit, peeled or unpeeled and chopped
2 bananas, sliced
FOR THE LIME-MINT DRESSING
juice of 1 orange
juice of 2 limes
1 tablespoon mint, finely chopped
½-1 teaspoon honey (optional)
INSTRUCTIONS:
Combine all the ingredients in a large bowl and mix well. Add the banana just before serving to prevent browning.
To make the dressing, combine all the ingredients and mix well.
Pour over the salad just before serving. Serves: 4-6
http://simply-delicious-food.com/summer-fruit-salad-lime-mint-dressing/
05/31/2018
Happy Thursday!
This is a great list of simple, healthy snack ideas. As many fruits and veggies as you can sneak into your snacks, the better! Remember, 7-13 servings, in variety, is the daily recommendation! :) --Aja
Thank you for following along with us! We couldn't be here without you! To see all of our posts and not miss any go to the top of our page and under 'FOLLOWING' click 'See First' and 'Notifications On'. By doing this you'll see every post❗
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05/30/2018
Happy Wednesday 😃
LOVE This Ultimate Roasted Veggie Tray. If you're going to a large gathering anytime soon you could bring scrumptious roasted veggies that everyone will love! If not, then this roasted veggie recipe is great for meals throughout the week...lunches, salads, dinners. They're all cooked, ready to eat! Enjoy!
💚 -Teri
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The Ultimate Roasted Veggie Tray
photo and recipe from Get Real Nutrition LLC blog
What You'll Need:
1 serving dish (I went large rectangular)
roasting pans/cookie sheets
5-6 Bell Peppers, cut into large slices
2 medium eggplants, thick sliced
4 zucchini, thick sliced
2 broccoli crowns, cut into florets (slice any large ones in half)
2 bunches of asparagus, woody bottom ends cut off
minced garlic
olive oil or avocado oil
salt & pepper
crushed red pepper
What to do:
Preheat your oven to 400 degrees F. If it has a roast setting, choose that one.
** Heads Up** I had 2 ovens going at once (so 4 pans of veggies in at a time) which made cooking a little quicker, but you have to be very careful about checking your veggies and making sure you don't burn them. If this is your first time roasting, I'd suggest only doing 2 pans at a time.
Spread the pepper slices evenly over 2 roasting pans/cookie sheets (you don't want to crowd them or they won't cook evenly). Toss them in a couple tablespoons olive oil & 2 teaspoons minced garlic, and sprinkle with salt & pepper. Roast in the oven checking every 5-10 minutes. When the peppers start to brown, flip them with a spatula & return to the oven. Peppers are done when they're soft & fragrant with browned edges & skin that's beginning to blister. Remove from the oven & transfer to your serving platter.
Lay eggplant in a single layer over 1 very large or 2 medium baking sheets. Drizzle with olive oil, flip & drizzle the other side with olive oil. Make sure there's enough oil so the bottom of the pan is well greased, this way the eggplant won't stick. Sprinkle with a pinch of salt & coarse ground black pepper. Place in the oven & check often as eggplant goes from good roast to crispy burnt real quick. After roughly 5-7 minutes, flip the eggplant (they'll burn on the bottom before they burn on the top) and return to the oven to finish. Roast until perfectly golden, remove & sprinkle with crushed red pepper flakes. Transfer to serving platter.
Do the exact same thing with the zucchini.
Next up is the broccoli. Lay it out evenly on one baking sheet, toss with a tablespoon of olive oil, season w/ salt & pepper, and roast. Let cook until tops begin to brown and florets become tender (15-20 minutes). Remove & transfer to serving plate.
Lay asparagus in even, single layers over 1 or 2 baking sheets. Drizzle with olive oil & a few teaspoons minced garlic. Season with salt & pepper and place in the oven. Check every 5-10 minutes, rolling the asparagus back & forth to redistribute each time. When asparagus is beautifully beginning to brown & ends start to crisp up. Remove from oven & transfer to serving plate.
SERVES 10-12
http://www.getrealnutritionllc.com/getrealblog/2016/2/roasted-veggie-tray
05/28/2018
Happy Monday!
These avocado boats are a fun twist on shrimp cocktail and perfect for a light lunch or dinner where you want something delicious but don't have a lot of time to prepare a big meal. Load up on the veggies (you could easily double the veggies and half the shrimp to make it lower calorie and more nutritious, and it would still be delicious!). And make sure to get avocados that are ripe enough. You want them to be soft, but not mushy--just a little squeeze test at the grocery store should work.
On this Memorial Day remember and be very grateful to all the men and women and their families who have sacrificed greatly for the freedom we enjoy every day. 💚 -Teri
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Mexican Shrimp Cocktail Stuffed Avocados
photo and recipe from the Little Spice Jar blog
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INGREDIENTS:
1 pound cooked shrimp, chopped
1 cup chopped tomatoes
1/2 cup diced cucumbers
1/2 cup diced red onions
1-2 jalapeno, deseeded and diced*
1/4 cup chopped cilantro
3 tablespoons shrimp cocktail sauce
2 tablespoons hot sauce (such as Louisiana or Cholula)
2-3 tablespoons lime juice
1/4 teaspoon cayenne pepper
salt and pepper
5-6 avocados
DIRECTIONS:
Add the shrimp, tomatoes, cucumbers, red onions, cilantro, and cocktail sauce to a large bowl. Use 1-2 jalapenos depending on your personal preference. For us, 1 jalapeno made this plenty spicy. Add the hot sauce along with 2 tablespoons of lime juice, cayenne, and a pinch of salt and pepper. Stir everything together, taste and adjust the lime juice, salt, and pepper to preference. Cover and refrigerate the shrimp mixture for at least 30 minutes and up to 1 hour to allow the flavors to develop.
Cut the avocados in half, remove the pit. If the avocado doesn’t have a large enough space to hold a significant amount of shrimp cocktail, scoop just a little bit of the avocado out to make space. We left them as is and just piled it on high. I like to serve these with tortilla chips on the side!
NOTES:
To make this spicier you can up the number of jalapenos to two or three. We found that one jalapeno along with the cayenne and the hot sauce was spicy enough for us!
You can also dice up the avocados and add them to the shrimp cocktail if you don’t care for the avocado boat idea – these are delicious no matter how you eat them!
http://littlespicejar.com/mexican-shrimp-cocktail-stuffed-avocados/
05/27/2018
Happy Sunday, Friend!
I LOVE this reminder. Be grateful to be alive and for all you have on this beautiful Sunday ❤
💚 -Teri
Thank you for following along with us! We couldn't be here without you! To see all of our posts and not miss any go to the top of our page and under 'FOLLOWING' click 'See First' and 'Notifications On'. By doing this you'll see every post❗
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05/26/2018
Happy Saturday!
Here's a simple pasta salad to serve as a side with your meal or as a light meal on its own❗It's loaded with fresh cherry tomatoes and arugula, with an easy basil vinaigrette. Perfect for brunch or lunch on this holiday weekend 😍 Enjoy! 💚 -Teri
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TOMATO & ARUGULA BALSAMIC PASTA SALAD
photo and recipe from the A Saucy Kitchen blog
INGREDIENTS
1 1/2 tablespoons sea salt, plus more to taste
1 pound gluten-free penne, or your favorite pasta, preferably whole grain
1/3 cup + 1 tablespoon (or less) | 93 ml olive oil, divided
2 tablespoons | 30 ml balsamic vinegar + more for drizzling at the end if needed
1/4 cup fresh basil, chopped
3/4 teaspoon freshly ground black pepper
1 cup |150 grams cherry tomatoes, cut in half
2 cups arugula
INSTRUCTIONS
Fill a large pot 2/3 full of water and add the salt. Bring the water to a boil and then carefully add in the pasta. Cook the pasta in boiling water until al dente - springy & chewy & not mushy. It should take about 10 minutes. Make sure to stir often. (Gluten-free pasta likes to clump so you really need to keep it moving to prevent it from sticking together.)
In a small mixing bowl add the 1/3 cup olive oil, balsamic vinegar, basil, and pepper. Whisk to combine. Add the cherry tomatoes and toss the tomatoes in the oil mixture. Place the bowl in the fridge until ready to use.
When the pasta is done, drain the boiling water and rinse under cold water to cool it down and keep it from cooking. Drain well.
Add the pasta to a large bowl and pour the oil/tomato mixture over the top. Add the arugula and toss well to combine and coat everything in the dressing. Add more salt & pepper as needed.
Serve cold or at room temperature and enjoy!
RECIPE NOTES
This recipe keeps well for several days in the refrigerator, covered. Serve leftovers warm or chilled. If you want to spruce up leftovers add some fresh arugula before re-serving.
Serves: 4 -6
https://www.asaucykitchen.com/tomato-arugula-balsamic-pasta-salad/
05/25/2018
Happy Friday!!
The Rainbow Detox Salad is colorful and full of fresh, crunchy veggies, juicy berries, nuts and seeds that can help to detoxify your body and brighten your skin. And who doesn't want brighter skin, right 😍
HAVE FUN CREATING YOUR OWN RAINBOW DETOX SALAD
Start with a bed of kale.
Arrange your vegetables and berries on top in rows, according to the colors of the rainbow.
Add some pumpkin seeds and almonds for protein.
Drizzle it all with the avocado cream and you have the makings of a beautiful healthy whole-meal salad! Enjoy! 💚 -Teri
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RAINBOW DETOX SALAD
photo and recipe from the Flavour & Savour blog
INGREDIENTS:
1 bunch Lacinato kale, stems removed and finely chopped
1 tsp avocado oil or olive oil
1/4 tsp sea salt
1 cup raspberries
1 carrot
1 yellow bell pepper
1/2 cucumber
1 cup blueberries
1 medium beet
2 Tbsp raw pumpkin seeds
2 Tbsp raw almonds
AVOCADO CREAM
1 avocado, peeled and seed removed
2 tbsp avocado oil or olive oil
2 tbsp lemon juice
1/2 cup fresh cilantro
1/4 tsp salt
INSTRUCTIONS:
Put the chopped kale in a medium bowl, add the olive oil and massage it into the leaves to tenderize, Sprinkle with sea salt.
Divide the kale into 2 serving bowls.
Arrange the chopped or spiralized vegetables, the berries and the nuts in a rainbow pattern on top of the kale.
To make the avocado cream, combine all ingredients in a food processor or blender and process until smooth. Drizzle the desired amount on top of the salad and serve immediately. Servings: 2
https://www.flavourandsavour.com/rainbow-detox-salad/
05/24/2018
Happy Thursday 🙂
Amen! Absolutely true!!!
💚 -Teri
Thank you for following along with us! We couldn't be here without you! To see all of our posts and not miss any go to the top of our page and under 'FOLLOWING' click 'See First' and 'Notifications On'. By doing this you'll see every post❗
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05/23/2018
Happy Wednesday!
Simple, Clean & Healthy. Breakfast, Lunch or Dinner 😍
Fixing healthy food that is satisfying, filling and gives you nutrition that supports great health is as easy as this. Use a healthy, sprouted grain bread like Ezekiel (found in the frozen section of many major grocery stores... I always toast mine!) or a gluten-free bread, if desired.
Assemble the ingredients in bowls and let your family make their own. Try all 4 and find your favorites❗ Enjoy!
💚 -Teri
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CALIFORNIA AVOCADO TOASTS – 4 WAYS
Photo and recipe from the I Wash You Dry blog
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Ingredients:
Toast 1:
1 slice of whole wheat bread, toasted
1/4 or less of an avocado, mashed
2 tsp crumbled feta cheese
fresh cracked black pepper
1 tsp Sriracha Sauce
Toast 2:
1 slice of whole wheat bread, toasted
2 tbsp sun-dried tomato pesto
1/4 or less of an avocado, diced
1 tsp chopped cilantro
sea salt
Toast 3:
1 slice of whole wheat bread, toasted
1/4 or less of an avocado, sliced
1 tbsp salted cashews
1 tbsp craisins
1 pinch of chia seeds
Toast 4:
1 slice of whole wheat bread, toasted
1/4 or less of an avocado, mashed
2 large strawberries, sliced
1 tbsp goat cheese, crumbled
1 tbsp balsamic glaze, drizzled
Instructions:
For Toast 1:
Spread the mashed avocado on top of the toast, sprinkle with the crumbled feta and black pepper. Drizzle with the Sriracha sauce. Enjoy!
For Toast 2:
Spread the sun-dried tomato pesto on top of the toast, add the diced avocado, sprinkle with cilantro and sea salt. Enjoy!
For Toast 3:
Place the sliced avocado on the toast, sprinkle with the cashews, craisins and chia seeds. Enjoy!
For Toast 4:
Spread the mashed avocado on the toast, then top with the sliced strawberries and goat cheese. Drizzle the balsamic glaze and enjoy!
Yield each toast serves1
http://www.iwashyoudry.com/california-avocado-toasts/
05/22/2018
Happy Tuesday!
Enjoy fruit today and every day....reach for an apple, some grapes or cherries instead of a junk food snack 🍎 🍇 🍌 🍏
What are some benefits? You stay better hydrated and you get more fiber!
What's not to love about the sweet, refreshing taste of fruit, right? 💚 -Teri
Thank you for following along with us! We couldn't be here without you! To see all of our posts and not miss any go to the top of our page and under 'FOLLOWING' click 'See First' and 'Notifications On'. By doing this you'll see every post❗
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05/22/2018
What are you planning for breakfast tomorrow morning? You may want to try this Breakfast Power Bowl. Delicious and healthy and fiber-rich 😍 The fiber makes this a hearty breakfast that will keep you full all morning. Quinoa is a plant-based, complete protein supplying all eight essential amino acids.
The trick is to make this bowl the night before.
Adding a bit of vanilla and coconut milk to the chia and quinoa gives it more flavor.
Soaking makes the quinoa and chia seeds more easily digestible and gives you more of a porridge/pudding like bowl which is of course fun to eat! Enjoy❗
Goodnight. Sweet dreams. 💚 -Teri
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GLUTEN FREE BREAKFAST POWER BOWLS
photo and recipe from the Cotter Crunch blog
INGREDIENTS:
2/3 cup cooked quinoa
2 -3 tbsp chia
6-8oz coconut or almond milk
3 tbsp slivered almonds or seeds
1 tbsp cocoa nibs or dark chocolate chips
blueberries
bananas
1 tbsp agave nectar (or honey)
dash of lemon juice
1/4 tsp vanilla extract
Optional add in – 1 tbsp melted nut butter. More fruit like pomegranate seeds
INSTRUCTIONS:
Combine chia seed and quinoa side by side in a serving bowl. Drizzle honey and nut butter on top and then cover with milk and extract. Might be less than a cup at first, but at least 6 oz. Mix or keep them separate. Either way, it will come out great, just different textures. Add a dash of the lemon juice then top your bowl with nuts, cocoa, and blueberries. Save the sliced banana until the morning. Store in fridge for at least 4-5 hrs. Once ready to eat, drizzle more milk or honey on top, if desired.
Yields: 1-2 servings
http://www.cottercrunch.com/gluten-free-breakfast-power-bowls-to-power-your-day/
