#whatsfordinner: Salmon & Grits!

Tonight’s dinner was inspired by Green Valley Grill, in Greensboro, NC and when restaurants are open it will be one of the first places I go!!! MmmmMMMmmm!!

One of my favorite meals is the Grape Leaf Salmon, and while I didn’t have all of the ingredients I had many of them, so we improvised and it was faaaantastic! We played classical music, popped open some wine and pretended to be out! What things are you doing to help you during this time of #stayhome? We find that making a special dinner and creating a special atmosphere from time to time can help.


Menu:

Grilled Salmon: Sprinkled with Ruth Ann’s Muskego Ave Chicken/Fish Seasoning, this is one of our favorite, simple seasonings. We had fairly small pieces of Salmon, each piece was sprayed with olive oil and sprinkled with seasoning and grilled for 2-3 minutes each side.

Grits: We use fresh stone ground grits from a local mill. 1 cup grits to 3 cups water and add a little salt and pepper.

Options: Try adding cheese, a little cream cheese, and butter for a twist – if you want to go crazy!!

Peas and Pine nuts: I toasted pine nuts at 400 degrees for 5 minutes and added the peas tossed in a little olive oil and the Ruth Ann Seasoning (or salt and pepper) to the same pan to cook. After the pine nuts are done, scoop off the pan and leave the peas in 5 more minutes.

Sprinkle the pine nuts on the salmon right before serving.

Lemon Raisin Sauce: by Green Valley Grill This is an easy sauce to make, but called for 1 1/4 cups lemon juice! Which is a lot!! However we happen to have quite a few lemons and limes that were getting a little over ripe, so it was perfect. Our sauce was made with more lime juice than lemon juice and was still really good! Honestly I loooove limes!!!

There was plenty of leftover sauce and I added shallots and one clove of garlic to the sauce and pureed it to use as salad dressing later this week. It is a little sweet because of the raisins and you could add a teaspoon of Dijon mustard or a little balsamic vinegar to the blend. – Play with your food!! It’s fun.

Time: 30 minutes

Ease: Simple

This was a simple meal, but felt like fine dining. Give it a try and Enjoy!

Questions: lisa@yieldingaction.com

Review: King Arthur Flour Buttermilk Pancakes

Recipe Link: King Arthur Flour Buttermilk Pancakes

Time: 45 minutes, includes 15 minute rest time

Ease: Simple

Review: Carb haters may skip this post (but if you don’t….I won’t tell). Hey, we are living in weird times if you need a pancake, who am I to judge??

If you think you would never be able to make pancakes without a mix, this recipe will change your mind. It was easy to make and they were delicious! The directions are clear and the recipe turns out the way it was described. I recommend getting all of your ingredients prior to cooking and measure them out and have them ready to go – mise en place.

I use a non-stick electric griddle for pancakes, but I’m not a big fan of Teflon because of the risk of leaching “forever chemicals”, PFAS into the food. I use this one non-stick item for a few things and that’s it.

If you are using a non-stick pan make sure to keep the temperature around 350F, the coating begins to deteriorate as it reaches 500F. You are likely to never reach this temperature, but sometimes we get distracted and leave a pan on the eye (burner) and allow it to overheat. Secondarily, if your oil begins to smoke it releases toxic fumes and free radicals which can be damaging to your health, so always keep an eye on your pan.

If I use a regular frying pan and make them on the stove, the first pancake is always the sacrifice to the pancake god, burnt on the alter of Kitchenaid. The blessing of perfect pancakes is only complete once the burnt offering is consumed by the great an might (old and sweet) Sasha Dog (or whatever your pet is named). If you burn the first one…or two, don’t worry, the rest will be perfect. As in life, adjust the heat and keep going.

Once you are comfortable with the recipe as written, try adding things like rolled oats, nuts, berries, other flours, extracts, etc. and experiment with flavor.

This morning I altered the recipe. For the 2 cups of all purpose flour I used 1 cup all purpose flour, 3/4 cup Spelt flour, and 1/4 cup Kamut flour. The recipe will be just as delicious with regular all purpose flour.

Tip: If you don’t have buttermilk use 1 Tablespoon of white vinegar or lemon juice per cup of milk. Mix well and let stand 5-10 minutes to thicken. Yogurt or Sourcream may also be used as a substitution.

And just so we don’t just pick on carb haters; fat haters you should know we poured yummy hot butter all over the finished pancakes and they were great! Oh and sugar haters, these are best with 100 pure maple syrup (still a sugar). Food haters unite!!! Join the eat real food revolution and drop your hate!!! #eatrealfood

Enjoy!


To learn more about the dangers of PFAS read this great blog post by my awesome hubs. PFAS, What’s All the Fuss About.


LHi, I’m Lisa and I’m an Independent Shaklee Distributor and Certified Health Coach. My absolute joy is partnering with people to realize their own self value and learn to live healthier lives. I believe that as we love ourselves we are loving to ourselves and from there we are more able to eat well, exercise, and take care of our physical selves. It is my goal to touch the lives of others and help people live healthier lives longer!! Through Shaklee I have an excellent partner that shares my passions of environment and health and I look forward to sharing that with you. 

Visit my other websites:

Yielding Action Health Coaching

Environmental Friendly Products: Shaklee


Feel free to leave your comments or reach out to me at lisa@yieldingaction.com

Review: Minimalist Baker, Spicy Jackfruit Tacos

Spicy Jackfruit Tacos (click for the recipe)

Time: 40 Minutes

Ease: Simple (Don’t be afraid of the Jackfruit)

Serve:  2-4

Review:   One day I was walking the aisles of Trader Joes and saw a can of Jackfruit. I’d heard of Jackfruit before, but wasn’t sure what to do with it and my good pal Google suggested that I try the Minimalist Baker’s recipe. I’m a big fan of hers so I gave it a try!!! WOW, I’m so glad I did! This is one of our favorite recipes and a “go-to” when we just want a quick meal.

This recipe was a little too spicy for me, but can be adjusted with your seasoning. Other than the heat level, the recipe works well. It is easy to make, well described, and full of flavor. My meat loving guy really likes this recipe!! #win

One thing to note is that canned Jackfruit has very little nutritional value. The can from Trader Joes has 7 grams of fiber, 135 mg of potassium, and 300 mg of sodium (rinse well). You can beef up the nutritional value by adding a nice salad with chopped veggies, and/or adding beans to the tacos.

Tips: Try making this into Jackfruit quesadillas. After making the recipe above, add it to soft tortillas filled with your fav cheese and gently grill both sides.

Serve with your favorite toppings. We added sour cream (it was hot and this helped cool it) and sliced avocado.

This recipe can be very spicy; add adobo and spices to your taste and not to the recipe. Feel free to ad-lib a bit too. I added sautéed peppers and onions to the recipe and it was great.

Enjoy!

Please Set the Table

By: Lisa Wright Burbach

We are empty nesters and we sit at the table to eat dinner! Crazy right? -No, it’s connection. I love setting the table and sitting down to a yummy meal and to discuss the day, the future, and just life in general. We take a tip from other countries who celebrate meal time, family and who savor the meal, drink in the aromas, and visit with each other. It’s a relationship table.

I’m from the South and being able to set a proper table is an exam you have to pass to be able to own a string of pearls. It’s serious business!! And I’m grateful for it. I’ve been known to set the table with water glasses, wine glasses, dessert forks, the whole thing for nothing more elegant than sloppy joes.

In addition to setting the table for my family I find that setting a full and proper table when we have company makes them feel pampered and cherished even if they are simultaneously intimidated by it. It’s ok, you really can use the cloth napkin; they wash. Oh and start from the outside and work your way in with the silverware, but don’t worry; there is no test and I promise not to talk about you after you leave. “Van!! Did you see them eat that salad with their dessert fork!! Why I declare! I believe I will just have to set a spell and recover“. No, it will be fine, just eat and enjoy. (To you Northerners, the pearl thing was a joke).

I understand this next statement may be “outdated thinking”, but I believe it is true. When I was 20 and elderly woman told me “Use the China and crystal when you don’t have company-there are no more important people to be seated at your table than your husband and your family.”. It was great advice and I took it to heart. When my kids were small we used china for snacks; my 25 year old son eats snacks on china to this day. A conversation I will need to have with my future daughter-in-law I’m sure.

Try setting the table before you start cooking dinner it will help you feel organized and ready to go; better yet, get the fam involved and have them set the table! Not sure what to do? Here is a How-To from Martha Stewart and one from Real Simple.


RECIPE REVIEWS:

1.  Sweet Potato Soup w/ Blue Corn Tortillas by Bobby Flay/foodnetwork:  Note, the chipotles in adobo sauce can be very warm and you may need to make adjustments up or down based on your family/guests.

Time: 1 1/2 hour

Ease: Simple to moderate

Result: Most everyone loved this, not everyone.  It has combination of spicy, sweet, and smokey.  I will make this again. Serve with cornbread and a nice green vegetable.

2.  Skillet Lasagna:  Use the link as a guide, but feel creative with this one.  I used Newman’s own spaghetti sauce because I had it on hand, I also used spinach pasta in place of lasagna noodles for the same reason.  No reason for things just to sit in the pantry.

Time: 30 minutes

Ease: simple

Result: Turned out nicely, tasted about like you would expect.  We enjoyed it. Serve with steamed green beans or a salad.

3. Quiche: NOTE:MAKE DAY AHEAD FOR BEST TEXTURE. (we didn’t, but I recommend it.)This was a base for me and it takes a lot of work and hopefully Thomas Keller will never read this blog, because I am sure he will cringe repeatedly.  Apologies to great chefs for all that I am about to say for the sake of the basic home cook. First I used a store bought pastry; not the one in the tin, but the Pillsbury one you roll out. Next instead of mushrooms I used broccoli and caramelized onions. Don’t be afraid of caramelized onions, if you start it before anything else you will have sweet, browned, delicious onions by the time you are ready to use them. Lastly, for some reason I do not own a blender and had to make do with the magic bullet, soooo It could have gone a little better. But, even unskilled, ill-prepared this was so yummy!

Time:  2 hours prep & cooking and overnight resting

Ease: complicated

Result: Worth every minute of time.  This quiche is taller than most and great flavor and texture.

5.  One-Pot Sticky Chicken Wings I already had chicken breasts that I had frozen when they were on sale, so instead of wings I used chicken cut into nugget sizes.  I also had run out of star anise and used some anise seeds and it worked fine.  Mirin, oyster sauce, Thai pepper paste and Sake can be found in the ethnic section of many grocery stores. Udon noodles may be found a Whole Foods or ethnic groceries-spaghetti can be substituted. 

Time: 40 minutes

Ease: simple-moderate

Result:  My husband and I loved this meal and will eat it again.  I think this will become a family favorite.  To make it fun I served it with chopsticks on china of course.

A few more things: I buys spices from places like Whole Foods and Savory Spice Shop and find that I can have fun with exotic spices without spending a fortune.  I usually spend less than $2.00.  If this week sound intimidating keep checking back.  Some weeks I go crazy on the experimental side and other weeks its just the basics.  After a month or so you should see a variety of recipes ranging in difficulty, price, and time.  There will be something just your speed.

Have fun, try something new and please set the table.

Leeks: What to do with Them

Do you say “What the heck is a leek?” “What do I do with them?”, or maybe you just thought they were fat green onions? Maybe you are already a Leek aficionado, whichever one you are you should know they are just plain good for you!  Leeks are milder than onions and a great choice for people who want the flavor, but not so strong.  So let’s talk about leeks!

What are they: Leeks are classified as Allium amperloprsum var. porrum or also as Allium porrum, they are part of the onion family and have been consumed for at least 4000 years. Leeks have even been found in dried form in Egyptian tombs! Today Leeks are eaten nearly the whole world over.

Why eat them:

  • Rich in Vitamins A, C, and K
  • Good source of fiber
  • Contain Iron and Manganese
  • High in Potassium
  • Source of Vitamin B6
  • Contain Inulin which helps our mood
  • Good for digestion
  • Can help eyesight
  • Foods from the Allium family have been shown to help prevent certain cancers
  • Contain Organosulfer compounds which are helpful in lowering Blood Pressure and Cholesterol levels

Who Knew?

  • Ladies would slip a Leek under their pillow in the Middle Ages because it would help them dream of their future husband!
  • Historically leeks have been used by herbalists to treat parasites, inflammation, as a Vasodilator, antispasmodic and other uses similar to the use of garlic.
  • Nero ate so many leeks that his nickname was Leek Eater (Porrophagus). He believed it would improve his singing voice
  • Aristotle believed the Partridge had such a clear voice because of a diet of leeks

What to do with them:

Leek Recipes:

How to cut and clean Leeks.  Because of the size and layers dirt gets trapped between them, always clean before use.

Enjoy!

Share your Leek recipes with us!  Tag us on Instagram, Facebook, and Twitter #yieldingaction

Also check out my other blog co-written with my husband at https://yieldingaction.com/blog 


Hi, I’m Lisa and I’m an Independent Shaklee Distributor and Certified Health Coach. My absolute joy is partnering with people to realize their own self-value. I believe that as we love ourselves we are loving to ourselves and from there we are more able to eat well, exercise, and take care of our physical selves. It is my goal to touch the lives of others and help people live healthier lives longer!! Through Shaklee, I have an excellent partner that shares my passions of environment and health and I look forward to sharing that with you.

Get your free Health Assessment Here


 

A Look at Superfoods: Garlic

Superfoods: Garlic

superfood-garlic

This Week’s Featured Superfood: Pomegranate

TRIVIA

  • The Fear of garlic is called Alliumphobia

WHAT’S IN IT FOR ME?

Garlic promotes endothelial health – This helps keep arteries from getting stiff.  The endothelium is an important part of our blood vessels, working ike a pharmacy to our bodies.  Just as long as you don’t block it with plaque.

Cardiovascular heath – Increases HDL while lowering LDL, lowers Triglycerides ,lowers blood pressure, and lowers platelet aggregation

Decrease inflammation – Contains a unique suffer compound which reduces inflammation

May improve bone health due to the zinc, manganese, and b6

Reduction in Stomach Cancer – A study in 2014 of the Korean population who consume garlic daily.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

B6 – protects the immune system, helps with PMS, has positive effects on metabolism, and is beneficial towards mental disorders, kidney health, hormone balance, helps adrenal function, helps in the the production of neurotransmitters

Selenium – Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system.

Summary: While I wouldn’t expect to ward off vampires there are many great reasons to eat garlic!  Garlic is an anti-inflammatory, anticoagulant, and anticancer superfood powerhouse and studies are still being done which show it may help protect against Alzheimers too.  Keep in mind that the more you cook it the lower the benefits and that for some it can upset the gut. Garlic in large doses  can reduce blood clotting so people taking anticoagulants should consult their physician.


RECIPES

How to Roast Garlic – The Kitchn

Garlic and Rosemary Grilled Chicken with Scallops – Bon Appetit

Roasted Garlic Soup – Guy Fieri

Garlic Roasted Potatoes – Ina Garten

Wok Fried Shrimp with Garlic – Saveur


A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/

https://en.wikipedia.org/wiki/Garlic


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

Black Bean Brownies – no, really!

IMG_3313 2Black Bean Brownies, a Review – The Minimalist Baker (click here for recipe)

 

I am teaching some classes helping people learn how to incorporate more plant-based foods into their diets and this week we talked about beans, I thought I’d share it with you.

Bean Trivia

  1. What Day is National Bean Day?
  2. How many pounds of beans a year does the average American eat?
  3. Where is the Lima bean native too?
  4. How many people in the US are listed as having Bean as a last name (as of 201)
    1. 9000
    2. 17,642
    3. 30,483
    4. 65,217
  5. True or False, There are over 18,000 different species in the legume family?
  6. How many petals do most legume flowers have?
  7. True or false – legumes deplete the soil while growing.
  8. What distinguishes a legume as a legume?
  9. Are peanuts legumes or nuts?
  10. What resolution involving beans was passed in 1907?
  11. True or False. Ancient Romans thought so highly of legumes that the four leading families took their names from them.

Bean Trivia Answer Key

Why eat beans?  They are full of protein and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper.  A few benefits:

  • Steadies blood sugar
  • Helps you feel more full and satisfied
  • Help lower cholesterol
  • Good for your heart
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development

Black Bean Brownies – The minimalist Baker (click here for the recipe)

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable the first time.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!


Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint !


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

SaveSave

Smoothies!

 I love my morning smoothie!  It gives me energy, fills me up (especially if I add protein) and helps me get in more fruits and veggies.

Benefits:

  • Heartburn can be an issue as we age and many find that sipping a smoothie helps the digestion process and elimination process.  There is also less tendency for reflux
  • Smoothies are natural laxatives
  • Some studies show that incorporating smoothies into the diet may aid in weight loss
  • The more amazing goodness you put in your smoothie from fruits and veggies the more you get the benefit! Smoothies are packed wit phytonutrients and help boost the immune system.
  • Fiber, fiber, fiber!  Americans need more fiber and smoothies keep all that great fiber vs juicing which extracts the fiber.  The fiber also slows the impact on the blood stream stabilizing the blood sugar.  Sipping a smoothie slowly over time also helps keep the insulin levels in check.   The best smoothie to slow down the spike in blood sugar is one that remembers to pair fruits with proteins and some fat.
  • A great way to learn to like new foods.  I discovered that raw beets in a smoothie are amazing!

Smoothies can be a powerhouse of goodness for your body, but can quickly pack in calories depending on what you add to it.  For me this isn’t a real problem, I tend to under eat and find the calorie boost in the morning helps me, but for others remember that moderation is always the key.

There are tons of smoothie recipes out there, and I encourage you to use wisdom.  If you add frozen yogurt, ice cream, sherbet, sugars and syrups, food coloring, etc. it is nothing more than a fancy milkshake and you undermine the healthfulness of the smoothie.  I do allow myself a square or two on of dark chocolate, on occasion.  Try to retrain your tastebuds to enjoy natural sugars, like fruits and learn to want to eat leafy greens etc.  Your body will thank you.


Recipes

Note:  I have milk listed in the recipes, but you can substitute any milk substitute or even water.  I also have protein powder in my smoothie recipes.  In full discloser I am not only a Health Coach, but also a Shaklee distributor and I love the protein powder options from Shaklee.  They are non-gmo and carefully researched.  If you don’t use protein powder you may substitute 2 ounces of firm tofu for the protein powder – you won’t taste it, I promise!

Substitutions:  2-3 ounces tofu and 1/2 tsp of vanilla in place of protein powder.   Almond milk, coconut milk, juice, etc. in place of milk.

I found that an immersion blender works amazingly well with smoothies and has less clean-up.  I just pack my smoothie ingredients into a wide mouth mason jar and stick in the immersion blender and blend. BOOM!

Chocolate Beet Smoothie

OK, I know it sounds weird and gross, but trust me it is so yummy!  Think Red Velvet Cake!

  • 1-2 scoops protein powder (chocolate rocks in this!)
  • 1 cup milk
  • 1/2 – 1 beet
  • 1/2 banana
  • a small block of dark chocolate, a spoon of chocolate powder or use chocolate protein powder
  • 1 cup greens – I like spinach, but you could use baby kale or others

Blend well and enjoy

 

Pumpkin Spice Smoothie

  • 1-2 scoops protein powder (I like vanilla for this one)
  • 1/2 cup pumpkin from a can or fresh, cooked pumpkin
  • 1 tsp pumpkin pie spice or a blend of nutmeg, cinnamon, and allspice
  • 1 cup milk
  • 1/2 banana

Blend well and enjoy!

 

The Portly Primate

  • 1-2 scoops vanilla protein powder
  • 1/2 tsp vanilla
  • 1-2 squares dark chocolate
  • 1 banana
  • 1 cup milk

Blend well and enjoy!

 

Dreamy Orange

  • 1-2 scoops vanilla protein powder
  • 1/2 cup yogurt
  • 1 small orange
  • 1/2 banana
  • 1 tsp vanilla
  • Ice cubes

Blend until the consistency of a slushy and add orange juice if too thick.

 

Cherrie Smoothie

  • 1-2 scoops protein powder (I like strawberry in this)
  • 1/2 cup cherries (pitted)
  • 2 ounces cherry juice or pomegranate juice
  • 1 cup of milk
  • 1 /2 tsp vanilla
  • 1/2 cup vanilla yogurt (watch the sugar content and read the ingredients to choose the most natural yogurt available).
  • Umm, again you can add a square of dark chocolate to make this seem decadant

Blend well and enjoy!

 

Mocha Latte Smoothie

  • 1 scoop Cafe Latté protein powder
  • 1 scoop Chocolate protein powder
    • OR 2 scoops protein powder or 2 ounces tofu
  • 1/4 cup leftover coffee or one scoop/packet of instant coffee
  • 1 cup milk
  • Ice
  • Opt -1 small square dark chocolate

Blend well and enjoy!

 

The Go-To

  • 1/2 banana
  • 1-2 scoops protein powder
  • 1 cup leafy greens
  • 5 large strawberries
  • 1/2 cup yogurt
  • 1 cup milk

Blend and enjoy!


Once you get used to making the smoothies above try adding leafy greens to the recipes, most of the time they add very little flavor difference, but boost the nutrients.

Try adding flaxseed or chia seeds for a little extra Omega fatty acid and feel free to go crazy and add anything you’d like to try -healthy thing!  For extra creaminess add 1/2 of an avocado.

Share your creations with us here on the blog or on Instagram #yieldingaction or our the Yielding Action Health Coaching Facebook page.


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.


I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


SIGN UP FOR YIELDING ACTION HEALTH COACHING’S MONTHLY NEWSLETTER

Breakfast from Around the World

breakfast
As a Health Coach I hear people’s struggles over what foods to eat, when to eat, how much to eat, how often to eat etc. and one of the big complaints is breakfast.  “I can’t eat first thing in the morning”, “I can’t eat sweet stuff in the morning”, “It is so carb heavy”, It is so fatty”, it goes on and on.  The key is to eat well and learn to listen to your body.  Gradually you will learn to eat when you need to eat, for you breakfast might be 11:00 am, but for your friend it might be 6:00 am.  Learning to be aware and mindful while also choosing healthy foods will help your body get in the swing of the right timing for you.

As far as what to eat, sky’s the limit, be creative and think outside the box.  If you live in America you may feel obligated to bacon and eggs, pancakes, or cereal; there is a whole world of foods awaiting you.  I give you permission to eat what you enjoy and not what the “rules” say you have to eat. Well, within reason, I am still a health coach!

Here is a selection of options from around the world, note that it doesn’t represent all of the regions, just some general  ideas.  It is good to note that not many countries eat a particularly “healthy” breakfast, but most countries eat in moderation which helps balance things out.

  • America – Biscuits, I have to start here because I have a weakness for them!  My favorite is to have a day old biscuit split and buttered, then broiled until golden brown on the edges! The obvious companion to biscuits is eggs and bacon, and maybe even a pancake.
  • Israel – Fresh bread, a variety of cheeses, olives, jam (jelly), herring, tomatoes, cucumbers, and juice.  This breakfast can be easily customized, try adding tahini, other vegetables, meats and sauces.
  • Iceland – Oatmeal, called hafragrautur. according Serious Eats.  Try using raisins, dried cranberry or dates as your sweetener.  If it isn’t sweet enough add a little brown or natural sugar and gradually reduce the amount.  Top with fresh fruits and nuts and a very, very strong cup of coffee!
  • France – A piece of croissant, toast, or buttered bread and a cup of Café Cremè.
  • NetherlandsApple pancakes and stroop, a syrup.
  • China – Wuhan- Hot and Dry Noodles.
  • KoreaDoenjang Soup
  • Wales – Bacon and eggs, cockles and laverbead, which is not a bread, it is seaweed and you should give a try.
  • Mozambique – Hot tea and a sandwich of eggs and fish

Whatever you choose remember to take a minute to set the tone for your day and enjoy your meal.  Be aware of the food and don’t just scarf it down.  This is a good time to set your attitude for the day as well and think of the positive things you’d like to accomplish, take a moment to breathe, meditate or pray, focus of something good before you start your day.  It will be just as important as the food that fueled you body, you can fuel your mind too!

Enjoy!

Sign up for my Yielding Action Newsletter

Quick Healthy Snack Vlog

Snacking is often one of the trickiest parts about eating a healthy diet.  Today’s post is just a quick idea of something different. You may feel like there aren’t many options outside of grabbing a plain piece of fruit, which I actually never tire of, sometimes it is nice to jazz it up.  I hope you enjoy today’s snack.  Post in the comments your favorite healthy snack ideas.

I said Kale, in the video, but ended up using a pointed cabbage.  You can use the green of your choice.

T