health

How to Craft the Perfect Salad

Salads offer a wide range of healthy ingredients, (leafy greens! raw veggies!) and they’re full of health-promoting vitamins and minerals. Eating more salads will not only support your body’s natural detoxification systems, they will help to balance your overall health while filling you up with delicious and creative meals that are simple to prepare any time of day. Plus, they will help you stay cool in this summer heat.

Choose your favorites from each column. Get mixin’, Get tasting, and enjoy!

Green Base
Arugula, Lettuce, Sprouts, Spinach, kale, dandelion, Cabbage, Cucumber,

Extra Veggies
Artichokes, Asparagus, Beets, Carrots, Mushrooms, Peas, Radishes, Tomato, Pepper, Jicama

Optional Protein
Nuts, Quinoa, Beans, Tofu, Lean meats, Low mercury fish, Eggs, Organic Goat Cheese

Healthy Toppings
Chia seeds, Hemp hearts, Fresh or dried fruit, Sunflower seeds, Dried seaweed, Fresh herbs, Scallions Mint

Dressing
Olive/coconut oil, Apple Cider Vinegar, Lemon/lime juice, Dried herbs, Garlic, Sea salt, Black pepper, Orange zest, Tahini, Kelp,

Here’s a few fun recipes to try:

Eggtra Eggciting Breakfast Salad

 

Eggtra Eggciting Breakfast Salad

Eggtra Eggciting Breakfast Salad

Ingredients
2 pasture-raised eggs
large handful of red-leaf lettuce
3-5 cherry tomatoes, halved or sliced
1/2 c alfalfa or other sprouts
1/2 cucumber, sliced
1 sliced radish
2c green peas
2-3 pieces of asparagus, chopped, sliced, or whole
extra virgin olive oil
apple cider vinegar
sea salt & pepper
pinch of turmeric (optional)

1 Heat a small pot of water, add the eggs just before the water boils, and cook on medium for 9 minutes.

2 Meanwhile, place rinsed lettuce in a bowl, and add the cucumber, tomatoes, sprouts, radish, peas, and asparagus. Mix it up.

3 Half or slice the eggs, place them on the salad. 4 Drizzle some olive oil and apple cider vinegar, toss a bit. 5 Add the sea salt, pepper, and turmeric.

 

 

 

 

Asian Cucumber Salad

Asian Cucumber Salad

Ingredients
1 large Lebanese/continental cucumber
1 red chili pepper, thinly sliced
1 spring onion, thinly sliced
1 tbsp toasted sesame seeds

Dressing
2tbsp tamari/soy sauce
2tbsp extra virgin olive oil
3tbsp sesame oil
juice of 1 lime
1tsp minced ginger
1tsp minced garlic
1/2tsp chopped red chili pepper
pinch of sea salt & cracked black pepper

1 Combine all dressing ingredients in a jar, shake well and set aside. 2 Chop cucumber into large chunks and place into bowls. 3 Top with chili peppers and spring onion. 4 Drizzle generously with dressing and sprinkle sesame seeds on top. 5 Serve immediately and enjoy!

Mushroom, Spinach, and Quinoa Buddha Bowl

Mushroom, Spinach, and Quinoa Buddha Bowl

extra virgin olive oil
sea salt
cracked black pepper
2c red leaf lettuce or other leafy green
1/2c quinoa, cooked
1c sprouts or micro-mesclun
4-6 shitake mushrooms, sliced
handful of spinach
1 clove of garlic, sliced or chopped
1 stalk of scallion, chopped

1 Place your lettuce or other leafy greens in the bottom of a bowl. 2 Add the cooked quinoa and mix with the greens. 3 Add the sprouts . 4 Drizzle some of the olive oil on top, add a bit of sea salt, and mix. 5 Heat some olive oil in a pan, add the garlic for 1 minute, then add the mushrooms and black pepper and heat for about 2 minutes (add some water or stock if necessary so mushrooms don’t stick to the pan). 6 Add the spinach to the warm pan with mushrooms, mix, heat until the spinach starts to wilt but is still bright green in color. 7 Add the mushroom, spinach, and garlic mixture to the bowl of greens and quinoa, mix. 8 Sprinkle with scallions, and add more salt, pepper, or olive oil as needed.

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Flat Belly Ab Exercises

10 minutes of exercise a day can work wonders for your health, energy, vitality, mental clarity and physical appearance. Here’s two ab exercises to target your core.

10 minutes of exercise a day can work wonders for your health, energy, vitality, mental clarity and physical appearance. Here’s two ab exercises to target your core.

1. Boat Pose

boat pose

 

Sit on your sit bones with your back straight. Slightly lean back, resting on your finger tips behind you. Lift your legs off the ground, keeping them straight or bending them at a right angle. If you need to modify, gently keep your toes on the ground. When you have your balance, lift your fingers off the ground and use them to frame your legs. Hold and breath for about 30 seconds. Repeat 3 times. Advance in amount of time and reps as needed.

2. Plank Pose

Plank pose is one of my favorite ab workouts because it also target the legs, shoulders, back and arms. Come onto all fours into tabletop position. Make sure the entirety of your hand is pressing into the ground, like you’re trying to press the floor away from you. Lift your knees off the ground and hold your hips inline with your shoulders and heels, holding yourself firm like a board. Make sure your neck is inline with your spine. Pull your belly up and in and hold for 1 minute. Rest, then repeat 2 more times.

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

 

How to Make Sun Brewed Tea

Sun Tea
 

It's getting hot!!! It's the best times for cold, refreshing iced tea, but who wants to stand over a stove to heat up steeping water when it’s hot outside? Option #2: make sun tea! The sun does the work for you and it’s super simple.

1. Find a glass jar that’s big enough to make enough tea for you (quart to a half gallon to a gallon!). Fill th container up to an inch from its top with cool water. Any glass vessel will do as long as the bottle’s neck is wide enough to admit tea bags and the glass is clear.

2. Add your tea bags. Use two if you’re making a quart and 5 if you’re making a half gallon. Hang them inside the water. Cap the jug tightly, letting the lid hold your bags in place. If you’re using loose leaf tea, just use an equal amount.

3. Place the tea jar outside in direct sunlight. Take a peek at it every hour to make sure it’s not in the shade and that nothing has happened to it.

4. After 2-3 hours of direct sun, it’s ready! Enjoy or store in the fridge for later.

This process works because the water in the glass absorbs the sun’s radiant heat. Then this closed glass “heat collector” starts brewing the tea bags and seeps them into the water.

If you want to get creative, substitute tea bags for orange slices or sassafras bark, mint leaves, dried lemon or orange rind, cinnamon, or any savory invention!

You might find that this way of brewing tea, using the heat of the sun, gives your “sunshine tea” a much smoother and less bitter taste than that a tea pot.  Let the sun brew it!

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Avocado Popsicles!

Perfect Spring snack! 

INGREDIENTS: 1 LARGE AVOCADO 1/2 CUP COCONUT MILK 1/4 CUP HONEY PINCH OF SALT  Blend everything together until creamy. Use a food processor or by hand. Pour into popsicle molds and freeze for at least 5 hours. Then enjoy!  If you want to learn how to navigate the grocery store like a health NINJA  click here.   For more clean delicious recipes check out my  E-Cookbook  "Recipes to Thrive."   

INGREDIENTS:
1 LARGE AVOCADO
1/2 CUP COCONUT MILK
1/4 CUP HONEY
PINCH OF SALT

Blend everything together until creamy. Use a food processor or by hand.
Pour into popsicle molds and freeze for at least 5 hours. Then enjoy!

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

 

E-Cookbook is LIVE!

recipes to thrive whole food ignite your glow cookbook

Looking for easy healthy whole food recipes? Download my favorite collection of simple, 20 minute or less nourishing and delicious recipes. This cookbook is a collection of, and after months of photo taking, food testing (hard job, I know) and layout design, it is FINALLY ready!

Check it out here. 


Do you prefer hard copy cookbooks and not e-cookbooks? No worries, the layout is so nice, it will look gorgeous when you print it from your home printer. 

Recipes included are mainly vegetarian/vegan, there are drinks, desserts snack and entrees, and everything is designed to be healthy and easy. If you don't know how to cook, you'll be able to use this book!

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Five Feel-Good Poses for Stamina, Energy, and Health

Creating and maintaining a feeling of energy and stamina requires a dedication to physical activity. In order to stay energized and feeling good, movement of all kinds should be a regular part of your daily routine. These 5 poses emphasize using the full body while
gaining cardio, strength, and flexibility.

plank pose

Plank Pose (with an optional push-up)

This pose with strengthen your entire body, with special attention to toning your belly, chest, arms and back. It also strengthens the wrists and improves posture. Practicing this pose for several minutes will tone the nervous system as well as build strength, stamina and endurance. 

Level 1. Begin on your hands and knees, with your hands under your shoulders. Place your knees slightly behind your hips, creating a straight diagonal line from the crown of your head to your knees on the floor. Pad your knees with a blanket, yoga mat or thin pillow if you feel any discomfort. Hold for 30-60 seconds. Repeat for a total of 3 times.

Level 2. Begin in the top-of-a-push-up position, with your hands under your shoulders and your toes under your heels. Make sure your spine is straight and your body is in a line (don’t stick your hips up!). Engage your belly and without moving your hands, pull them toward your feet for greater core engagement. Press into the floor and press up in the area between your shoulder blades. Hold for 30-60 seconds. Repeat for a total of 3 times.

Level 3. Repeat level 1 or 2 and simply add in 1-5 push ups during each set or add in a gentle side to side rocking motion while holding plank.

 

Frog Jumps (with optional knees to chest)

This is an explosive movement that will challenge your body drastically. Just like the name suggests, this pose is about jumping like a happy frog. This pose can be done anywhere easily and really maximizes the calorie burn while elevating your heart rate quickly. You will strengthen your legs from toes to hips, burn fat, and tone your core. I suggest doing this pose for 20-30 seconds, taking a 5 second break, then repeating for 3-5 more sets. Try to go at least for a whole minute!

level 1. Begin in a squat position, like a frog. Have your hands on the ground, lift your heels and make sure your knees are turned out to the side. Take a deep breath in. On your exhale, push into the ground with your hands and feet and leap straight up into the air. Reach your arms overhead as you jump and stretch through your legs making them straight. Land onto the ground in your squat position. It’s just like a big frog jump! You can perform this movement by jumping straight up or propel yourself slightly forward while you jump to travel. To make this pose slightly easier, keep your hands behind your head while you jump.

Level 2. Repeat level 1, but bring your knees into your chest when you jump up, rather than keeping them straight. This will increase the core workout of this pose.

Tucson Trainer

 call this pose the Tucson Trainer because it’s a great full body workout all in one. Just like the frog jump, this is one of the most efficient, functional workouts you can do. You’ll build endurance, strengthen your entire body and burn calories while elevating your heart rate and breaking a sweat.

1. Begin in a standing position. Jump straight up to the sky, reaching arms high overhead, and stretching the legs straight and pointing the toes. Land with a slight bend in the knees and bring your arms down to your chest.

2. Press your arms straight out in front of your chest as if you were bench pressing the air, as you squat a few inches lower. In this variation, keep your knees pointing forward and your knees over your ankles.

3.Bend at the waist as you squat deeper and touch the ground outside your feet with your hands. Sit low in your hips as if you are sitting on a very tiny chair. Make sure your knees stay pointing forward and don’t go past your ankles!

4. Repeat #2: Press your arms straight out in front of your chest as if you were bench pressing the air, as you lift your check and sit up higher.

4. Begin again. This pose can be performed quite quickly. Try doing each part of this pose with the beat of music. Up-center-down-center, and repeat.

Screen Shot 2017-04-05 at 4.01.34 PM.png

Boat Pose

This pose will strengthen your back, abs, legs, hip flexors, hamstrings and arms. Finding stability in this pose can also help you calm and align your body, mind, and emotions while improving balance and digestion. It also stimulates the kidneys, thyroid & prostate glands, and intestines.

Begin sitting on your sit bones with your check and lower back lifted and your knees bent into your chest. Lift your toes off the ground and have your hands placed on the ground behind your hips.

Stay here and hold for 30-60 seconds or increase the challenge by lifting your hands off the ground and placing them along side your legs. If you want more of a challenge, straighten your legs and point your toes into the sky, keeping your knees near your chest.

 

Gorilla Crawl

This pose is great for toning the legs and opening the hips. Plus, moving in unconventional ways, like a frog or gorilla, really forces the body to use muscles we didn’t know it had. This will give your entire body a workout while being fun!

Begin in a squat position, like the frog jumps previously mentioned. Reach your hands as far in front of you as you can. Lean onto your hands then jump your feet to, or as close to, your hands as you can. Repeat. Imagine how a gorilla might run. Do your best to keep your hips low to the ground and reach as far forward as you can. Go for speed!

If you would like to see a free video of how to do these movements in action, go to Phoebe Jenkins’s Youtube Channel.

 

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

Vision Board Party!!!

vision board party

Have a Holiday vision board party before the end of the year!!!

Get clear on your goals for the New Year in a FUN, STRESS FREE WAY!

It's one of the best excuses for a party! Make some delicious appetizers and tasty drinks for your friends. You can have it potluck style and everyone brings their favorite dish. 

Have you ever made a vision board?

A vision board is a collage that is full of things you desire. The idea is that what we see and what we think about, we create more of. This is based on the law of attraction which basically means that we get delivered what we think about so we better think about good things that we desire!

Your vision board can be made with anything that makes you happy. It can have pictures of places you want to go to, things you want to acquire, people in your life, those you want to meet, and even pictures of people that inspire you. Whatever! Go wild!

Step 1: Get a piece of paper and write down what you want. Hand write specific goals that you envision for your career, love life, marriage, school, health and wealth – all aspects of your life. If you are not sure yet, then write down all of the things that you believe will make you happy. For example, you can write about dream vacations, meeting great people, eating delicious food, etc. The sky’s your limit, and your personal power lies in your belief and emotional connection. You will use this list to get ideas and create your vision board.

Step 2: Prepare all the materials you need to make your Vision Board/s. Scissors, magazines, photos, glue, cork/card board or what ever you want to use as a surface.  Remember, you can use the internet/magazines/books to find pictures to use or hand draw. Have all your guest bring extra supplies: Their own poster board, extra magazines from home, scissors and glue.  

Step 3: Paste/pin all the pictures, sayings, quotes, or what ever you have prepared. Use images and ideas that signify your “what you want” list. Put them in order of importance, or any other way you want to see them on your board. At the center you might even place a picture of yourself with a big smile so you will remember to smile when you see your board. Remember that you are not just putting up pictures, you are finding ways to create a different emotional state to attract more of that feeling!

Step 4: Place your board/s in places that you will be able to see them everyday. Give yourself at least a minute (five minutes is better) each day to look at your board and find your attitude of gratitude. Imagine you have already acquired everything on your board. Close your eyes and visualize yourself clearly as the happy, grateful person that you want to be.

The more you feel, the more you receive. Your thoughts are propelled into action with desire and emotion. The fastest way to acquire the things on your vision board(s) is to visualize, be grateful, be happy and take advantage of the opportunities you have every day. 

Have fun making different Vision Boards:

 Vision board for specific goals:
This is good if you know exactly what you want to happen in your life. This board will serve as your guide in your journey towards achieving your dreams. Be very specific in using pictures and other props so that you can truly feel the feelings of gratitude even by just looking at your board.

Theme Board:
This is good for creating specific things on a specific date on the specific time for a specific occasion. I.e. creating the perfect valentines day, the perfect trip, the best birthday party ever, etc.

Inspiration Boards
From the word itself, this type of vision board is for those who are not yet sure of what it is they truly want in their future. They just know that they want to be happy.  Include things that you know will keep you inspired and happy about being alive. Put pictures of your family, closest friends, all those happy memories, cherished small memorabilia, or even cut outs of certain inspirational stories. You can also include favorite words, affirmations or your favorite quotes of all the successful and happy people you know.

Have multiple vision boards creates multiple reminders to focus on your desires. You can’t have too many! Put them in your office, bathroom, kitchen, bedroom, etc. You can take a picture of a board and use that as a screen saver on your computer, tablet or cell phone. No matter how busy you are, you will be able to look at your board and remind yourself of what makes you feel inspiration and gratitude.

Wishing everyone a beautiful New Year filled with endless blessings!!!

Love,

Phoebe

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."

 

Mouth Watering Mango Ice Cream

mango summer ice cream

It's super simple to make.  

Recipe: 

2 cups frozen mango

1/2 cup coconut milk

2 spoonfuls maple syrup

Blend on high in a high powered blender. You might need to stir a few times. Serve immediately before it melts. Be sure to lick your fingers! And hopefully someone else's too. 😋 

If you want to learn how to navigate the grocery store like a health NINJA click here.

For more clean delicious recipes check out my E-Cookbook "Recipes to Thrive."