Find Your WHY and You Will Discover Your Purpose

Your Feet Are Not Glued to Your Current Path

Find Your Reason For Change

 

If you are like so many people, you've set out on a course in life only to discover down the road that you're not passionate about what you are doing. You're working, maybe you even have a "good" job, and from the outside looking in, it appears that you've got it made.

But you know within yourself that something's wrong. You're not happy. Going to work every day feels like a punishment. You can't wait to get off for the day, and you just dread the thought of going back the next day.

 STOP - It is time to identify what is creating your "self-defeating" paralysis. 

 There's a myth that the course you set out on in life is your forever path. People change. What you thought was going to be a sure thing back when you were younger can be different today because you're different. You’ve grown and matured.  Maybe you see things that you don’t like about your career, or maybe you don’t like the path you are on as a whole.  Don't be the one of many who ends up trudging to work every day stuck in the life that you can't stand. 

What you do with your life should reflect what you love - within your passion lies your purpose
— Unknown

Just know that if you have been unhappy in your job for a period of time the unhappiness will bleed into every corner of your being: mental health, physical health, financial, and all relationships.  

GREAT NEWS: 

YOU CAN MAKE CHANGES AT ANY STAGE OF YOUR LIFE AND FIND PERSONAL SATISFACTION AND HAPPINESS

It just takes the willingness to step out of your comfort zone and discover your WHY.

mark twain.jpg

  

What is your "WHY"?  It is your passion, your dream,  your reason behind your actions. 

If you don’t have a strong REASON behind your actions, your actions are less likely to create worthwhile results.

BUT ... If you have a strong “WHY” you have all the FUEL you need to drive you forward – to find your freedom, to live your dream, and to fulfill your purpose

You see if you don’t know what your why is, if you don’t know what DRIVES you, what INSPIRES you, then you have NO REASON to improve your life as you know it.  Seriously, why would you try to improve your life if you have no REASON for change?  So ask yourself these hard questions, 

  • Why do I exist?
  • Why am I unique from everyone else?
  • Why do I wake up and get out of bed each morning? 

Is your WHY your family? Is it to prove the doubters wrong? Is it to change your corner of the world? Or is it to fulfill what you have been called to do by a higher power?  Regardless of what your WHY is - it is critical to find it and claim it.  

So, What is your Why?

Write it down and carry it with you everywhere, FEEL IT DEEPLY, and promise yourself everyday you WILL live out your WHY with NO EXCUSES!

 Once you know your why - It is time for action.  Take the next crucial step to understanding the "WHAT"  

  • What legacy do I want to leave behind?
  • What does my current support system look like? If you are being weighed down by negative, toxic nay-sayers, it is time to kick them to the curb.  
  • What is my life mission statement?
  • What actions do I need to take in order to accomplish my mission?
  • What time frame will I need  to accomplish each task?
  • What measurable will I use to monitor my progress? 
  • What motivation strategy will I use?

 And finally - 

  •  What will I do with all my new found freedom and happiness?  

It is hard to make changes.  In fact,  it can be down right overwhelming,  but when you discover and live out your "WHY" the benefit outweighs the risk every time.  If you are feeling stuck I would love to help you move forward.   You deserve it! 

Sign up below for your 1-hour FREE  Discovery Session

value $250.00. 

Limited slots available so sign up Today.  

 

Cheri.jpg

Cheri Tillman

 

 

Executive Director Co-founder MBA, CLC, CWNC

Natural Remedies for the Top 5 Aliments

Headache, Insomnia, Digestion, and More

Grow Your Own Health

Claim Your  Free Book at End of Article

 Many Years ago, it used to be that the majority of people relied on natural remedies. But then that sort of got pushed aside and modern medicine took over. There’s no doubt that modern medicine has done a lot of good.

But it’s not without its downside. Sometimes people end up over-medicated for health issues that can be treated simply and effectively at home.  A great way to treat some of the common health problems that affect people is through the natural use of plants.

These plants don’t give you the same dangerous side effects that a lot of the medications prescribed today cause. Plus, it’s easier and a lot more cost effective to turn to nature when you need healing.

There are a lot of different plants that you can grow to naturally treat your ailments and some can be applied topically while others can be brewed into teas. You should make sure that you understand how much to use, because, just like medicines from the pharmacy, there are dosing guidelines you will need to follow when using plants to treat ailments.

Headaches

A good natural treatment for a headache is the bark of a willow tree. You can grow a willow tree with a cutting from a mature tree. One of the reasons that this is effective is because it contains salicin, which is comparable to what you’ll find in aspirin. It’s also a good treatment for anything that causes you to feel pain since it works like aspirin does.

One drawback is that people who experience a reaction to aspirin could also potentially have a reaction to willow bark. It should not be used by nursing mothers or given to ill children due to the same side effects that aspirin can cause.

Lavender is a flowering plant that looks beautiful in a garden but it’s also a natural treatment for headaches - even if those headaches are migraines. It’s the oil from the plant that gives relief from the pain. It can be applied directly to the skin or inhaled by boiling the plant and inhaling the oils as they’re released. Lavender is safe to use on the skin without having to dilute it.

Another plant that you can grow to treat headaches is peppermint. This plant is used by crushing the leaves and applying the mixture to the area of the body where you feel the pain. The oils are absorbed through the skin.

If you’ve ever had to deal with cluster headaches, you know how bad these can be. These headaches, which show up and then come back repeatedly over the course of several weeks can be difficult to treat with modern medicine because as soon as you stop the treatment, you can end up with rebound headaches.

One of the best natural remedies that you can plant indoors or outdoors to help with these types of headaches is cayenne pepper. This plant contains capsaicin, which is used to relieve pain. It can be applied directly to the skin. However, you should be extremely careful to keep any of the plant from touching your face. If the plant comes in contact with your eyes, it can cause painful burning.

A side effect of this plant when applied topically is a burning sensation that does go away after a few minutes. If you’re prone to skin allergies, this may not be the right remedy for you to use.  Thyme, when made into a tea can also be used to relieve the pain associated with headaches. Bay leaves are helpful in treating headaches as well.

Insomnia

 Doctors recommend that you get between six to eight hours of sleep every night. This is what’s best for your body. When you have insomnia, it can take a toll on your personal and professional life, plus prolonged bouts of insomnia can cause your health to suffer. Persistent insomnia can lead to sleep deprivation behavior, which can be dangerous.

Fortunately, there are plants that treat this ailment. Many of these plants have a sedative qualites to them, which help relax your mind and body. As a result, you end up with a good night’s sleep.

One of these helpful plants is the lemon balm plant. If you look closely at the leaves, you’ll see how they resemble the leaves if the mint plant. This is because lemon balm is in the same family of plants as the mint. Just like mint It can be taken as a tea.

One flowering plant, that’s actually labeled as a weed is evening primrose - commonly called primrose. It is effective in treating insomnia. The flowers of the plant are colorful and quite beautiful. It’s best to grow this plant with outdoor gardening rather than indoor gardening because it thrives outdoors.

Another plant that’s well-known to aid in helping to treat insomnia is woodruff. This plant has small white flowers and is a perennial. It has a sweet scent and grows best in shade rather than direct sunlight.

Passionflower is another plant that you can grow that’s used in the treatment of insomnia. The plant has medicinal properties that are used to produce calmness and a state of relaxation, which helps you get some sleep.

There are some plants that you can grow that work toward helping you to get a good night’s sleep. These are plants that you can use during your waking hours that won’t induce sleepiness so you’ll still be able to go about your day.

What one of these plants does is it relieves stress and tension which are the leading causes of insomnia other than reasons related to diseases. This plant is rosemary and it can be grown indoor or outside but it can grow to some substantial height. So what you might want to do if you’re into indoor gardening is to start the plant inside and then transfer it outside once it gains height.

Fevers, Colds and Coughs

There can be many different reasons for your body to develop a fever. The same stands true for a cough. Unless a doctor finds that the fever has a direct cause, the only thing you can really do for it is to treat the symptom, which is the fever itself.

For the common cold, there is no cure. All you can do when you catch a cold is to try your best alleviate the symptoms. Many of the over the counter remedies that are offered can sometimes make you feel worse because they make you feel fuzzy-headed or they’ll make you feel dizzy.

Instead of reaching for the mass-produced medication, you can grow what you need to treat a fever, a cough or the common cold. And because this is a natural method, you won’t have any of those annoying side effects that come with taking medication. To treat a fever, the bark of the willow tree is good for this. Just like it treats headaches, it can also reduce your fever.

Again, the reason for this is because the bark of the tree is like aspirin with the properties it contains. But another natural remedy you can use that you can grow yourself is sunflowers. These plants make a great addition to a garden because of their beauty and multi-purpose usefulness.

The seeds from the plant can be eaten and they contain helpful qualities like some of the B vitamins, folate and zinc. Plus, they fight against cancer cells. They’re hardy and easy to grow. It’s the leaves of the plant that can be use to make a tea that lowers fevers. Besides treating the fever, the sunflower is also helpful for reducing ailments such as a cough and a cold. So if you have a fever that’s associated with a cold, then you’re getting two-fold relief with one plant.

Chamomile is another plant that you can grow that’s helpful in reducing fevers. These flowering plants look like daisies but they’re not exactly the same. They’re very hardy and easy to grow. They can be grown indoors but also flourish outside. The plant can be taken in a tea form and is good for not only reducing fever but in the treatment of a cold as well.

When you have a cold, even though it’s not a serious ailment, it can make you feel pretty miserable. Sunflowers can be used to treat this and so can ginseng. This plant is associated with Chinese medicine and has a long history of helping to treat ailments.

These his plants trigger the immune system to battle the ailment. As a result people who use it end up not being down with a cold or cough for the same length of time as those who didn’t use ginseng.

One of the annoying symptoms that always seems to come along with getting a cold is all the congestion that just makes you feel miserable. You don’t have to put up with that if you grow your own medicinal plants. Peppermint is a natural decongestant that contains menthol, which is the ingredient you’ll see in many of the over the counter medications that are used to treat cold symptoms.

A surprising plant that’s effective for a cold is parsley. This plant helps to minimize the symptoms and it stimulates your immune system at the same time. While these plants can be grown outdoors, they are attractive to outdoor animals like rabbits so you’ll want to protect them. Besides treatment for colds, this plant is great for relieving the symptoms associated with UTIs.

There’s nothing as annoying as a cough that comes along with a cold. Even after the cold is long gone the cough will often stubbornly remain in place. That’s because your upper respiratory system has been irritated.  Fennel is a plant that belongs with the celery family and is effective for treating coughs. This plant needs a lot of sunlight. It can be grown indoors but is better suited for outside gardening. Not only will you find this plant useful for treating coughs, but it can be a tasty addition to meals as well.

Anise is a small growing plant that’s perfect for growing indoors. To use this plant to treat a cough, you would use the seeds. After mashing the seeds, you would let them steep as if you were making a tea. Drinking the liquid calms a cough.

Thyme is also successfully used for treating coughing. This is a sturdy plant that grows easily. It’s a perennial plant and can be made into a tea . The reason that this plant works so well is because it calms muscle spasms. When you cough, especially repeatedly, this is caused by smooth muscle spasms. The thyme relaxes those muscles so you don’t feel like you have to cough.

Constipation and Diarrhea

When you are struggling with constipation, it can make you feel absolutely miserable. It can cause bloating, stomach cramps and make you feel sluggish. What happens when you take over the counter medication to treat this ailment is the side effects can often swing you all the way to the other end of the spectrum and you end up with diarrhea.

It might surprise you to know that a very effective plant that you can grow to treat constipation is aloe vera. Although this plant is widely known for its topical uses, the latex of the plant is extremely effective in curing constipation. One plant that’s considered a weed but is effective to treat constipation is the dandelion. The root of the dandelion is a natural laxative that won’t give you those harsh side effects like you get with over the counter medications. 

To get the benefit from this plant, you would need to boil the root. Be careful, it doesn’t take much to be effective. You only need about a teaspoon for every cup of boiling water. Be sure you strain out the root parts before you  pour it into a cup. Mild cases are often resolved with one to two cups of the tea.

To treat diarrhea naturally, you need to make a tea from blackberry leaves. These are very hardy plants that can be grown indoors or out. You can also use the leaves from a raspberry plant if you prefer that over growing blackberries.

Treating Skin Ailments

You want to take care of your skin because it’s what keeps germs from entering your body. There are several types of skin ailments that can be effectively treated with the use of plants. If you burn yourself cooking in the kitchen or through some other task, you’ll want to use an aloe vera plant.

To treat the burn, you break one of the leaves of the plant and use the gel contained within to cover the burn. Lavender is another plant that, like aloe vera, can be effectively used to treat non-serious burns. Besides burns, there are other skin ailments that can cause you discomfort. For example, anyone who’s ever dealt with eczema knows how irritating it can be.

Dandelions can be used to treat this skin condition as well as peppermint. You would use the dandelion as a tea to treat eczema. The oil from a peppermint plant is applied topically to the affected area. The oil reduces the itching as well as the inflammation caused by the condition. The goldenrod flower has also been used to treat eczema.

Along with skin irritants like burns and eczema, you might battle fungal conditions. This is used topically to treat the fungal infection. Chamomile, when used as a bath can be used as an anti-fungal medication. Cloves are also good for treating fungal conditions.  Oregano leaves can also be used to treat fungal infections especially those that infect the toenails or fingernails. This plant can be grown indoor or outdoors also as well as a food spice.

If you are like me and chose to heal naturally "when possible" you will want to check out my Healing Juice Recipe book.  It is my FREE gift to you .  Simply tell me where to send it in the form below ( Name and email address)   and I will send it to your email box immediately. 

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Thanks for following Total Wellness Resource Center.  We strive to be your go-to source for information on how you can live a healthier and more fulfilled  life.   

 

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Have You Taken Your Beta Endorphines Today?

Exercise... Today's New  Prozac

 

"I love my morning endorphins with a dose of a healthy breakfast"

"I love my morning endorphins with a dose of a healthy breakfast"

Exercise, in general, can have many emotional benefits, but a good dose of cardio has the most powerful impact on your mental state. If you are a cardio enthusiast , you know the feeling – before your get your heart rate up you may have felt tired or stressed about certain life events, then after you are finished you feel fantastic!

Our minds are very powerful. Our minds control our thoughts, attitude, and actions, which can often influence our physical health. Of course, any form of cardio is great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being. Here's how:

1) Decreases Stress

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress. When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Cardio allows you to focus more on your breathing and your body movement. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress. Exercise is like a release button to the stress that accumulates in your body.

2) Increases Self-Esteem

When you are exercising on a regular basis, your self-esteem slowly starts to increase. You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to exercise, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you, or partake in any unhealthy behavior. You see the benefits that exercise gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Exercising is a great way to feel free – free from all the challenges and obstacles that life sometimes delivers. When you are focused on your exercise, there is a sense of freedom. You can go as hard or as light as you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding career, , nagging responsibilities, and looming deadlines.  Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind. Sometimes it takes physical activity to really quiet our minds – something that is not easy to achieve in modern society.

4) Decreases Depression

When you are moving your body and getting active, your brain automatically releases beta endorphins. Beta endorphins are neurotransmitters in the brain that are affected during depression. In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

This is the reason why many feel an “exercise’ high” after a great workout. It is a complete feeling of peacefulness and happiness, as if all the problems of the day have actually disappeared.

So get started and get healthy......but first, check out this video from WebMD and find your target heart rate so you can get the most out o your exercise.

http://www.m.webmd.com/a-to-z-guides/prevention-15/heart-healthy/video-target-heart-rate-explained


If you have a great story on how exercise changed your life please submit your story  in  the commentbox below or email us at connect#totalwellnesscenter.net  Your feedback is very important to us.
 

 

Why Care for Animals? - A Christian Perspective

It is a proven fact that owning a pet has definite health benefits both psychological and medical.

Research in the field of human health and medical psychology has provided evidence to suggest that dog and cat owners have better psychological and physical health than non-owners. Dog owners are also reported to recover more quickly after serious mental and physical illness, and even make fewer visits to their doctor.
— Veterinary Record; Journal of the British Veterinary Association

The National Center for Health Research concluded that …

findings indicated that having a dog or cat lowered the risk of heart disease, as well as lowering stress so that performance improved.

Here is a very heart warming story of the therapeutic effect a dog had on an overweight, unhealthy man

Conversely the maltreatment of animals is an indicator of mental illness and social dysfunction. In other words you can tell how a person will treat people by the way they treat animals.

Animal abusers are five times more likely to commit violent crimes against people. Deviant behaviors such as animal abuse generally originate from a traumatic childhood. The American Psychiatric Association considers animal cruelty as one of the diagnostic criteria of conduct disorder.
— Canadians for Animal Welfare Reform

This truth was known a millennia earlier:

If you have men who will exclude any of God’s creatures from the shelter of compassion and pity, you will have men who will deal likewise with their fellow men.
— Francis of Assisi

Two Secular Views and Animal Welfare

But having a commitment to animal welfare based upon what advantages they bring to humans is a shaky foundation. It leads to the possible conclusion that mistreatment of animals can be an acceptable behavior if it is in our best interest. An anthropocentric philanthropy will not sustain a vigorous defense of animal rights.

Neither is the Darwinist Evolutionary view an adequate foundation. The basis of this theory is, “survival of the fittest to reproduce”. Therefore if an animal is weak and vulnerable it should be removed from the gene pool and allowed to die so that its inherent weakness is not passed down to the next generation. But who can turn a blind eye to a suffering and defenseless animal?

So what foundation for animal welfare is adequate to promote a vigorous defense against animal cruelty and promote their well-being?  

The Biblical Mandate to Care for Animals

I propose that the Judaeo Christian view of animal welfare offers the strongest defense for human animal care because it transcends our personal utility and makes the care of animals a stewardship given to us by our Creator God. It also speaks to the commitment to even the "least of these" animals regardless of their ability to further the evolutionary process. 

God gave man authority over “every living creature”

Rule over the fish in the sea and the birds in the sky and over every living creature that moves on the ground.
— Genesis 1:28 NIV
So the man gave names to all the livestock, the birds in the sky and all the wild animals
— Genesis 2:20 NIV

Therefore our care for animals is a mandate from God and keeping it is an act of obedience  to God which is the primary way we demonstrate our love for our Lord.

If you love me you will keep my commandments
— John 14:15 NIV

When man rebelled against God the consequences were not only disastrous for mankind but also the animal kingdom because they also suffer under the curse of death. But in a very real sense their suffering is worse since they did nothing to cause it but were innocent victims of our sinful act of disobedience. 

But someday they too will be liberated and fully restored and in that they share in our hope for redemption. 

For the creation was subjected to frustration, not by its own choice, but by the will of the one who subjected it, in hope that the creation itself will be liberated from its bondage to decay and brought into the freedom and glory of the children of God
— Romans 8:20, 21 NIV

Here are four biblical reasons we are to seek the welfare of animals.

  1. We were given authority over animals by our Creator and will be held to account for this stewardship.
  2. We are commanded to always act with our primary motivation being demonstrating God's loving kindness - this includes how we treat animals.
  3. We (Mankind) were the cause of the suffering brought on the animal kingdom (through our rebellion) therefore we have an duty to help alleviate it now.
  4. The Animal Kingdom will also experience full redemption when the Messiah returns to rule and reign therefore they are a continuing part of God eternal plan.
The wolf and the lamb will feed together, and the lion will eat straw like the ox, and dust will be the serpent’s food. They will neither harm nor destroy on all my holy mountain,” says the Lord
— Isaiah 65:25 NIV

Meanwhile what a beautiful gift they are to us … let’s cherish them!

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.

Clean Kale and Brussel Sprout Salad - Can you say Yum

Ingredients

SERVINGS: 8–10

  • 1/4 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced shallot
  • 1 small 
  • garlic clove, finely grated
  • 1/4 teaspoon kosher salt plus more for seasoning
  • Freshly ground black pepper
  • 2 large bunches of Tuscan kale (about 1 1/2 lb. total), center stem discarded, leaves thinly sliced
  • 12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
  • 1/2 cup extra-virgin olive oil, divided
  • 1/3 cup almonds with skins, coarsely chopped
  • 1 cup finely grated Pecorino 

Preparation

  • Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.
  • Measure 1/2 cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle almonds lightly with salt.
  • Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.
  • Do Ahead: Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.
  • Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.
  • Add your favorite meat if desiring extra protein 
  • Yum - enjoy

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!

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.

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.