Looking for Meatless Options for Protein?

Check out these top Vegetarian Protein Sources.  By switching animal protein with organic vegetarian options just twice a week you will be on your way to a healthier heart.   

DAIRY

  • Egg Whites
  • Cottage Cheese
  • Cheddar Cheese
  • Mozzarella
  • Ricotta Cheese (low fat)
  • Parmesan
  • Gouda Cheese
  • Feta Cheese
  • Swiss Cheese
  • Low Fat Yogur

PULSES (LEGUMES)

  • Lentils
  • Peas
  • Blackeyed Peas
  • Kidney beans
  • Beans
  • Soybean

NUTS & SEEDS

  • Pine Nuts
  • Black Walnuts
  • Pumpkin seeds/Squash seeds
  • Roasted almonds
  • Cashew nuts
  • Hemp seeds
  • Sunflower seeds

CEREAL

  • Oats & Oat bran
  • Whole wheat spaghetti
  • Couscous
  • Bulgur
  • Rye bread
  • Whole wheat pita bread
  • Pita bread
  • Quinoa
  • Buckwheat

VEGETABLES

  • Spinach
  • Broccoli
  • Brussel sprouts
  • Sun-dried tomatoes
  • Asparagus
  • Cauliflower

Enjoy a healthy life like lifestyle in 2017.

Totally live and love life

How to Live to 100 and Beyond!

There is real science behind longevity and it will be shared at the Journey of Significance Workshop on October 8th from 9:00 AM to 12:00 PM in beautiful Rancho Palos Verdes. 

The National Centenarian Awareness Project did a study of those who have made it to their 100th birthday and found there are ten key characteristics that distinguish those men and women. These characteristics will be explored in a fun and interactive workshop where you will move through the “game of life” stopping at key points along the way that correspond to the qualities that promote longevity and life satisfaction. You will learn vital truths that will not only help you live life longer but live it in a way that is more deeply satisfying and significant.

It’s not a coincidence that those who express deep satisfaction with their life live longer. But they are also people who create a lasting legacy in the world. In a world that seems caught up in the external fitness, internal wholeness is often overlooked. Journey of Significance Workshop will give you the tools you need to build a life that will be both healthy and meaningful.

Click on the button below to learn more

 

Is Poor Nutrition an Acceptable Form of Child Abuse

It was a beautiful sunrise that Sunday morning as I sat on the boat headed for Catalina Island.  We were only a few minutes from the shoreline when I noticed a young boy sitting a few rows ahead of me attempting to get the attention of his mother who appeared to be too engrossed with her cell phone to acknowledge him.  I felt my heart fill with compassion as I watched the boy squirm in his seat while he unsuccessfully attempted to get some reaction from his mother.  After a few more attempts the boy gave up and walked over to the side of the boat to peer off into the distance.  As he stood there I couldn't help but notice his extreme weight in proportion to his age and height.  As a Certified  Wellness and Nutrition Consultant I could easily see he was morbidly obese.  I found myself wondering if his mother was as negligent with his nutrition as she was with his need for attention.  Don't get me wrong, there are medical reasons, although rare, for some childhood obesity such as hormonal and or thyroid disease. However, 30% of children in the United States are considered overweight or obese due to over eating and little exercise.  I spent the next week haunted by the images of what his future held in store for him.  I knew from my studies that he was at high risk of developing chronic illnesses such as diabetes, heart disease, and possibly an early death. I asked myself... 

Is poor nutrition an acceptable form of child abuse?

Definition of Child Abuse:

Child abuse is any act or series of acts of commission or omission by a parent or other caregiver that results in harm, potential for harm, or threat of harm to a child.
— Webster Disctionary

The purpose of this blog is not to judge or condemn but rather to raise the awareness of the long term effects of making good choices for our children that are "healthy" vs "easy".   I believe as a society we all want what is best for our children.  And what is best is giving them the opportunity to be all they were created to be  and help them live a long healthy life. 

Special Note:  As rich as our country is we fall short when it comes to providing adequate education and ample healthy food supply to those who need it most. It is hard to believe that in 2016 we still have communities without grocery stores or farmer's markets.  In some areas the only food option is junk good provided by the local beer and wine store.   

To learn more about nutrition or how you can help communities in need of healthy food options please contact us. 

Asparagus n' Raspberry Black Rice Salad

  • Prep time: 10 mins
  • Cook time: 40 mins
  • Total time: 50 mins
  • Gluten-Free and Vegan
  • Recipe type: Entree
  • Serves: 4

Ingredients

  • 1½ cups uncooked black rice
  • 1 pint organic raspberries
  • 1 bunch of fresh asparagus, ends removed
  • 1 Tbsp. fresh lemon zest
  • 2 scallions, finely chopped
  • 2 Tbsp. shredded coconut
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground pepper
  • 2 Tsp. extra virgin olive oil

Instructions

  1. Cook black rice according to package.
  2. Rinse raspberries; set aside. Cut asparagus into ½ inch pieces. In a large bowl, combine cooked rice, asparagus, lemon zest, scallions, coconut, sea salt and pepper; gently toss to combine. Place in the refrigerator for 20 minutes.
  3. Remove from fridge; fold in fresh raspberries; gently toss to combine. Drizzle with olive oil.
  4. Serve chilled.

Shaved Kohlrabi with Apple and Hazelnuts

If you have never had Kohlrabi you are in for a real treat.  I first discovered this root at a farmers market in Redondo Beach, CA and it quickly became my favorite veggie. It comes is purple and white - try mixing colors to make a beautiful presentation of this dish. 

Shaved Kohlrabi with Apple and Hazelnuts

Ingredients

SERVINGS: 4 

  • ½ cup blanched hazelnuts
  • 2 medium kohlrabi (about 2 lb. total), peeled, thinly sliced on a mandolin  
  • 1 tart apple (such as Pink Lady or Crispin), peeled, cored, thinly sliced on a mandoline
  • ½ teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon white wine vinegar or white balsamic vinegar
  • Kosher salt
  • ½ cup torn fresh mint leaves, plus more for serving
  • 1 tablespoon extra-virgin olive oil
  • 2 oz. Pecorino di Fossa or Parmesan, shaved (about ¼ cup)

Preparation

  • Preheat oven to 350°. Toast hazelnuts on a rimmed baking sheet, tossing occasionally, until golden brown, 10–12 minutes. Let cool, then coarsely chop.
  • Toss kohlrabi, apple, lemon zest, lemon juice, and vinegar in a medium bowl; season with salt. Add ½ cup mint and gently toss to just combine.
  • Toss toasted hazelnuts and oil in a small bowl to coat; season with salt.
  • Divide kohlrabi salad among plates and top with seasoned hazelnuts, Pecorino, and more mint.
  • Do Ahead: Hazelnuts can be toasted 1 day ahead; store airtight at room temperature.

CRISPY EGGPLANT CAPRESE STACKS

This is one of those recipes that, to me, is just inexplicably good. Simple, quality ingredients combine to make something that is so tasty it elicits an eye roll… at least in this house that’s the measure of deliciousness!

Fresh basil, melt-in-your-mouth mozzarella and a juicy tomato combine with the crispy eggplant to make for an amazing flavor experience. Drizzled with a delicious mixture of good quality olive oil and balsamic vinegar, you’d think you were transported to the Mediterranean with one mouthful!

YIELD: Makes 2

INGREDIENTS:

  • 2 ripe tomatoes
  • 1 8 oz. ball fresh mozzarella*
  • 6-8 leaves fresh basil
  • 1 Tablespoon olive oil, for skillet
  • 6 (1/4-inch-thick) slices eggplant
  • 1/4 cup flour
  • 1 egg, lightly beaten
  • 1/2 cup panko breadcrumbs
  • For dressing*:
  • 2 Tablespoons good-quality olive oil
  • 1 Tablespoon good-quality balsamic vinegar
  • Salt and freshly ground pepper, to taste

DIRECTIONS:

  1. Slice tomatoes and mozzarella about 1/4-inch thick. Rinse and pat basil dry (you can keep it whole or tear into smaller pieces). Set aside.
  2. Preheat a large skillet to medium heat and add 1 Tbsp. olive oil. Prepare eggplant slices by coating lightly in flour, then egg (shaking off excess), and then panko, all in separate dishes. Once skillet is hot, add eggplant slices and fry, in batches, about 3 minutes per side until golden brown. Remove to a paper-towel lined plate.
  3. Combine dressing ingredients in a small bowl and whisk until well-combined. Taste and adjust seasonings as needed.
  4. On serving plates, build stacks by alternating tomato, mozzarella, eggplant, and basil. Repeat until you have 2 equal-sized stacks. Drizzle with dressing.
  5. Enjoy!

Amazing Arugula Salad with Turkey Bacon and Poached Egg

This is my favorite Breakfast Salad that I ask for when I go out to breakfast. Sometimes the waiter looks at me funny but it's simply out of this world! 

arugulasalad.jpeg
  • 8 ounces turkey bacon, cut into lardons
  • 2 large shallots, sliced
  • 8 ounces arugula
  • 4 large eggs
  • 1/4 cup red wine vinegar
  • 1 tablespoon balsamic vinegar
  • kosher salt and black pepper to taste

DIRECTIONS

1. Bring a medium pot of water to a boil for the eggs.

2. In a medium (10-inch) skillet over high heat, heat the bacon with 1/4 cup water. Once the water is evaporated, lower the heat to medium-low and continue cooking the bacon until it’s beginning to crisp.

3. Add the shallot to the bacon and cook until it’s wilted and translucent and the bacon is cooked, about 3 minutes more.

4. Put the arugula in a salad bowl and spoon the bacon-shallot mixture over the greens (you may want to leave some fat behind, depending on how much there is in the pan and the quantity of greens). Toss together to evenly coat.

5. Meanwhile, crack the eggs into individual small bowls or ramekins. Lower the water to a simmer and carefully add the eggs one at a time. Cook gently until the white is completely set but the yolk is still runny, 3-4 minutes.

6. Sprinkle the arugula with the vinegar (start with less and add to taste). Season with salt and pepper and divide amongst plates or bowls. Top with poached eggs and serve immediately.

Roasted Beet Salad

INGREDIENTS

  • 2 large whole beets
  • 1 ball of fresh Mozzarella cheese
  • A few slices of cucumber
  • Toasted hazelnuts for garnish
  • A few tablespoons of vinaigrette

INSTRUCTIONS

  1. Roast whole beets on a sheet pan at 350 degrees for about an hour, until they are fork tender. Let them cool.
  2. Slice the beets into slices that are a little thicker than ¼ inch thick. Using heart shaped cookie cutters, cut out some hearts out of the beet slices.Place on a serving plate.
  3. Take fresh Mozzarella (if you're doing Whole30 eating, use slices of jicama.) and cut it into slices that are little thicker than ¼ inch thick. Cut out smaller heart shapes. Press the Mozzarella hearts into the beet juices that are left on your cutting board, turning the slices slightly pink. Place these hearts on the beet hearts.
  4. Cut out tiny hearts out of cucumber and scatter on top. Scatter nuts on top - I used roasted hazelnuts.
  5. Drizzle with your favorite vinaigrette. Sprinkle with salt and pepper. Serve immediately.

 

Add grilled chicken for protein and enjoy

Red Cabbage Salad with Curried Seitan

Yummy. A high protein, low calorie Vegan salad. Enjoy

INGREDIENTS

Dressing

  • ⅓ cup prepared mango chutney
  • ⅓ cup creamy natural peanut butter

Salad

  • 1 Tbs. olive oil
  • 1 8-oz. pkg. seitan, cut into bite-size strips
  • 3 cloves garlic, minced (1 Tbs.)
  • ¾ tsp. mild curry powder
  • 6 cups shredded red cabbage (½ small head)
  • 1 small cucumber, sliced into thin half moons (¾ cup)
  • 3 green onions, thinly sliced (½ cup)

DIRECTIONS

To make Dressing: Blend chutney, peanut butter, and 1/3 cup water in blender until smooth. Set aside.

To make Salad: Heat 2 tsp. oil in large skillet over medium heat. Add seitan, and season with salt, if desired. Sauté 5 to 7 minutes, or until browned. Add garlic and remaining 1 tsp. oil, and sauté 30 seconds. Sprinkle with curry powder, and sauté 2 minutes more. Remove from heat, and keep warm.

Toss cabbage and cucumber with Dressing in large bowl. Top with warm seitan and green onions.

Summer Salad with Feta, Pecans, Basil, and Blackberry Vinaigrette

Ingredients

  • About 6 cups salad greens, loosely packed
  • ¼ cup torn basil leaves
  • 2 cups cherry tomatoes, halved
  • ¼ cup toasted pecans-chopped
  • ⅓ cup blackberries
  • ¼ cup crumbled feta
  • 3 Tbsp Blackberry Dressing

This tangy blackberry vinaigrette has just the right balance of sweet and savory to rock your tastebuds with a fresh new use for summertime blackberries.

Ingredients

  • 1 cup ripe blackberries
  • 1 Tbsp. honey (or agave if vegan)
  • 2 Tbsp. balsamic vinegar
  • 2 Tbsp. olive oil
  • ¼ tsp. salt
  • ½ tsp. dijon

Dressing Instructions

  1. Add all ingredients to a food processor or blender and mix well. If dressing is too thick, you can thin it with a few drops of water. Dressing will keep in fridge for about a week.

Salad instructions

  1. Toss salad greens, basil, tomatoes, and pecans together with dressing.
  2. Gently stir in feta and blackberries.
  3. Serve immediately. 
  4. To make this a more filling meal, add protein like chicken, boiled egg, or beans.

Tuna Salad-Stuffed Tomatoes with Arugula

The tuna in this great-looking stuffed tomato recipe isn't your typical mayo-based affair. The sherry vinaigrette does double duty: it adds fresh flavor to the tuna filling and also dresses the baby arugula and white bean salad.

Ingredients

Tuna Salad-Stuffed Tomatoes with Arugula from Total Wellness Resource Center for the 30 day healthy salad challenge

Tuna Salad-Stuffed Tomatoes with Arugula from Total Wellness Resource Center for the 30 day healthy salad challenge

  • 2 tablespoons extra-Virgin Olive Oil
  • 3 tablespoons sherry vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground 
  • 2 5-ounce cans chunk light tuna in water
  • 1/3 cup chopped celery
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped Kalamata olives
  • 1 teaspoon dried thyme
  • 1 15-ounce can great northern beans, rinsed
  • 8 cups baby arugula

Preparation

Whisk oil, vinegar, salt and pepper in a medium bowl. Transfer 3 tablespoons of the dressing to a large bowl and set aside.Slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Chop enough of the tops to equal 1/2 cup and add to the medium bowl. Scoop out the tomato pulp using a teaspoon or melon baller. (Discard the pulp or save for another use.)Add tuna, celery, onion, olives and thyme to the medium bowl; gently toss to combine. Fill the hollowed tomatoes with the tuna mixture.Add beans and arugula to the dressing in the large bowl and toss to combine. Divide the salad among 4 plates and top each with a stuffed tomato.

"Kick it Up A Notch" Orange, Quinoa, Spanish Salad

 

Orange, Quinoa, Spanish Salad 

Ingredients 

  • 5-6 cups Mixed Greens
  • 1 cup cooked quinoa (red or white)*
  • 1/2 cup fresh corn
  • 1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili + garlic powder)
  • 1/4 cup red onion, diced
  • 1 orange, segmented
  • 1/2 ripe avocado, chopped
  • 1/4 cup fresh cilantro, chopped or torn

Dressing

  • 1/2 ripe avocado
  • 1 large lime, juiced (~4 Tbsp)
  • 3 Tbsp orange juice
  • 1-2 tsp sweetener of choice (maple syrup, agave, honey) 1-2 tsp hot sauce
  • 1/4 tsp cumin powder
  • 1/8 tsp chili powder (or sub extra hot sauce or chipotle powder)
  • Healthy pinch each sea salt and black pepper
  • 1 Tbsp fresh minced cilantro (optional)
  • 3-4 Tbsp extra virgin olive oil or avocado oil

Instructions

  1. Begin preparing quinoa first by thoroughly rinsing 1/2 cup quinoa in a fine mesh strainer, then bringing to a boil with 1 cup water in a small saucepan. Once boiling, reduce heat to simmer, cover and cook on low for 15-20 minutes.
  2. Meanwhile, prepare salad ingredients by chopping vegetables, segmenting orange, and warming black beans and seasoning with salt, cumin, chili and garlic powder.
  3. Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed. I added more hot sauce, orange juice and salt. TIP: if you prefer a vinaigrette, leave out the avocado and simply whisk all ingredients together in a bowl. Taste and adjust seasonings as needed.
  4. Either plate salad and serve with dressing on the side, or toss with dressing before serving. Pairs well with salsa, fresh lime juice and homemade wheat tortilla chips.
  5. Leftovers keep for up to a few days, though best when fresh.

30 Day Healthy Salad Challenge

Get Heart-Healthy, Lose Weight, and Rediscover Energy

This is not a Fad Diet but rather a Positive Life Style Challenge to help you start taking steps towards healthy eating.  Studies show that eating the right nutrients result in long term health benefits.  And one of the quickest ways is to start is consuming a diet of life changing nutrients by taking this 30 day #Healthysalad challenge.  Simply add one healthy salad recipe as a main course every day for the next 30 days. 

A daily healthy salad will:

  • provide an abundance of antioxidant vitamins
  • provide heart healthy minerals: calcium, potassium and magnesium
  • provide raw food enzymes for energy and health
  • provide your body with an alkaline rich meal
  • provide you with instant energy
  • help you lose weight

Variations to healthy salad recipes

When choosing your lettuce look for dark leafy greens and avoid iceberg lettuce when possible. Fruits and vegetables that are the brightest and richest in color are known to be the most nutritious and highest in heart healthy antioxidants.

  1. I personally enjoy homemade dressings from balsamic vinegar but if you don’t like balsamic vinegar choose another vinegar of your choice or use fresh lemon juice.  If you have a favorite low fat dressing then go ahead and use that, but check the label for sugar and other fillers such as coloring and additives.
  2.  Low fat cheese is a great addition to salads. Greek feta cheese or goat cheese are healthy choices. The manufacturer ‘Allegro’ also makes some really good low fat cheddar and cream cheeses. They are a little expensive but taste good.
  3.  Remember that studies show that garlic is very good at lowering your blood pressure so use it freely or add the flavor of fresh cilantro and mint. Consider growing your own fresh herbs and adding them to your healthy salad recipes.
  4. Extra virgin olive oil is always the best oil to use in your healthy salad recipes. Even though it is a very stable oil, purchase high quality oil in a dark bottle to prevent rancidity.
  5. Almonds are a rich source of the heart healthy mineral magnesium and are considered by many to be the ‘king of nuts’. Walnuts are also very nutritious. Store in the fridge to maintain freshness. Nuts and seeds are also a superior source of good fat and are a great to your healthy salad recipes.
  6. A high quality yogurt is a good source of calcium and a tasty addition to your healthy salad recipes. Choose low fat yogurt with active cultures for additional health benefits. Avoid the fruit bottom yogurts- you’ll be surprised how much sugar
  7. And finally, remember to eat slowly and enjoy every bite........

Watch our website, Facebook, Twitter, and Instagram for nutrient packed salad recipes and join us for your 30 Day Challenge.  Start Totally Living and Loving Life!

Here are a few salad recipes which have been customized to fit the high blood pressure diet plan: approximately 400 calories each, 50% good carbs, 20% good fat and 30% lean protein.