A Guide To Healthy Grocery Shopping

by with No Comment All PostsCoachingHealthWellbeing

A Guide to Healthy Grocery Shopping – all the tips you need to be healthy

There are a lot of guides out there on how to grocery shop healthy, but we’ve put together the definitive guide. Keep reading for our top tips on how to make the healthiest choices when buying groceries.
The first step is to plan ahead. When you have a plan, you’re less likely to impulse buy unhealthy foods. Plan your meals for the week and make a list of the ingredients you need. This will help you stay focused while shopping and avoid temptation.
When you’re at the store, stick to the perimeter of the store where the fresh food is located. The middle aisles are filled with processed foods, so try to avoid them. If you do need to venture down an aisle, be sure to read the labels carefully. Avoid anything with a lot of sugar, unhealthy fats, or artificial ingredients.

Some of our favorite healthy grocery shopping tips include

– Choosing whole grains over refined grains. Grains are a great source of fiber and nutrients, and choosing whole grains instead of refined grains will give you more of these benefits.
– Buying fruits and vegetables in season. Not only will this save you money, but it will also ensure that you’re getting the most nutrient-rich foods. The produce at your local grocery store will be fresher and have more flavor than anything you find at a supermarket.
– Picking lean protein sources. Lean protein sources like tofu, pulses, and legumes are a healthy way to pack in protein without added fat or salt.
– Picking plenty of fruits and vegetables. Fruits and vegetables are a key part of a healthy diet, so aim to include as many as possible in your grocery shopping list.
– Avoiding processed foods. Processed foods are not quality food sources they are often high in unhealthy fats, sugars, and artificial ingredients.
– Drinking plenty of water. Water is essential for good health, and it’s a great way to stay hydrated. Carry a water bottle with you wherever you go, and make sure to drink enough H2O every day.

Following these tips will help you make the healthiest choices for your family and ensure that you’re getting the nutrients your body needs.
With these tips in mind, you’re ready to start shopping for groceries like a pro! Be sure to bookmark this guide for future reference.
Thanks for Reading!

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Sweet Potato Stuffed Mushrooms

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato Stuffed Mushrooms

As if baked mushrooms weren’t delicious enough: Add a melt-in-your-mouth filling of chickpea, spinach, and sweet potato for a heavenly appetizer or main dish.

Betcha can’t eat just one of these vegan stuffed mushrooms that are packed with smoky Southwest flavor. A combination of mashed sweet potato and chickpeas cooks up golden and crisp on the outside, meltingly creamy on the inside, while the mushroom caps turn tender and juicy. The stuffed mushrooms can be made up to two days ahead before baking, or they can be baked, frozen, then reheated just before serving. If you don’t have chickpeas on hand, white beans can be substituted. You can also simplify the spices by just seasoning the filling with 1½ tablespoons of chili powder.

INGREDIENTS

  • 12 baby bella mushroom caps
  • 1 large sweet potato
  • ½ cup cooked or canned chickpeas
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • Salt and black pepper
  • ½ cup chopped spinach
  • ¼ cup chopped cilantro

INSTRUCTIONS

  1. Preheat oven to 350°F.
  2. De-stem, rinse, and dry the mushroom caps.
  3. Microwave the sweet potato on high for 6 to 8 minutes, or roast it in a 425°F oven for 30 minutes, or until fork-tender. Let the sweet potato cool slightly.
  4. In a food processor, combine the cooked sweet potato, chickpeas, cumin, coriander, paprika, and chili powder; pulse until the mixture is thick and creamy. Season to taste with salt and pepper.
  5. Stir in the spinach.
  6. Spoon the filling into mushroom caps, about 1 tablespoon per cap. Bake the filled mushrooms for about 30 minutes.
  7. Serve garnished with cilantro.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Kale and Sweet Potato Salad with Dried Cranberries

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Kale and Sweet Potato Salad with Dried Cranberries

In this robust green salad, the soft texture of Kale and Sweet Potato Salad with Dried Cranberries grassiness of kale. Dried cranberries pack a fruity punch, cashews add crunch, and a Smokey tahini dressing ties it all together.

This simple kale salad recipe delivers big on flavor. Steamed sweet potatoes, cranberries, and cashews bring an array of colors and textures. The dressing gets its creamy texture and smoky-sweet flavor from a combination of tahini and smoked paprika.

INGREDIENTS

SALAD

  • 1 medium sweet potato, cut into ¾-inch dice (about 3 cups)
  • 6 ounces kale, shredded (6 cups)
  • ½ cup dried cranberries
  • 2 tablespoons chopped cashews
  • 2 tablespoons finely chopped fresh parsley

DRESSING

  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2 teaspoons smoked paprika
  • ½ teaspoon fresh garlic, minced (1 clove)
  • Sea salt
  • Freshly ground black pepper

INSTRUCTIONS

  1. Place a steamer insert in a saucepan over 1 to 2 inches of water. Bring water to a boil, add sweet potatoes, cover, and steam for about 20 minutes, until potatoes are very tender when pierced with the tip of a sharp knife. Transfer potatoes to a large bowl to cool.
  2. To make the dressing, combine the tahini, lemon juice, smoked paprika, garlic, and ½ cup water in a Mason jar. Cover jar with a tight-fitting lid, and shake well to blend the ingredients; taste dressing, add salt and pepper to taste, and shake again.
  3. In a large salad bowl, combine the sweet potatoes, kale, cranberries, cashews, and parsley. Pour the dressing over the salad, and mix well. For best results, let the salad stand for 15 to 20 minutes before serving.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Sweet Potato Soup with Cannellini Beans and Rainbow Chard

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato Soup with Cannellini Beans and Rainbow Chard

Ready in as few as 20 minutes, this veggie soup is packed with satisfying goodness. If you don’t have rainbow chard use green chard, kale, or spinach.

When the weather starts getting cooler, all I can think about is soup. This one can be ready in less than 20 minutes if you have all of the ingredients on hand. It’s versatile, too: you can use any kind of potato, bean, or green, or you can even substitute butternut squash or white potatoes for the sweet potatoes. If you are not used to salt-free fare, low-sodium miso can be a great way to brighten up the flavor!

INGREDIENTS

  • 8 cups water or low-sodium vegetable broth
  • 2 leeks (approximately 6 ounces), thinly sliced
  • 2 to 3 large sweet potatoes (2 pounds), peeled and uniformly cubed
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • 1 pound rainbow chard, leaves and stems, chopped (see notes)
  • Zest and juice of 1 lemon (about ¼ cup juice)
  • 2 tablespoons sun-dried tomato powder (see notes)
  • Chopped Italian parsley, for garnish (optional)

INSTRUCTIONS

  1. Bring the water or broth to a boil in a large soup pot.
  2. Reduce heat to medium and add the leeks. Cook for about 8 minutes until soft.
  3. Add the diced sweet potatoes and cook for 8 to 10 minutes more, until tender.
  4. Add the beans and cook for 2 minutes more.
  5. Remove the pot from the heat, and stir in the chard so that it wilts.
  6. Stir in the lemon juice and sun-dried tomato powder. Sprinkle with chopped Italian parsley if desired, and garnish with a fresh lemon twist and a sprinkling of lemon zest.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Sweet Potato Bisque

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato Bisque

Almond milk keeps this simple sweet potato soup creamy, cinnamon and nutmeg add delicious fall flavors, and orange zest and juice adds a citrusy zing.

This sweet and savory soup could almost be a dessert soup, as ginger, nutmeg, and cinnamon are spices you find in many sweet potato and pumpkin pie recipes. The onion and garlic temper the sweetness, however, with a savory boost in this comforting recipe.

INGREDIENTS

  • 1 large onion, peeled and diced
  • 2 cloves garlic, peeled and minced
  • 1 tablespoon grated ginger
  • 1 tablespoon thyme
  • ½ teaspoon ground nutmeg
  • 1 teaspoon ground cinnamon
  • 3 large sweet potatoes, peeled and diced
  • 6 cups Vegetable Stock, or low-sodium vegetable broth
  • Zest and juice of 1 orange
  • 1½ cups unsweetened plain almond milk
  • Salt and freshly ground black pepper to taste

INSTRUCTIONS

  1. Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan.
  2. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute.
  3. Add the sweet potatoes, vegetable stock, and orange zest and juice and bring the pot to a boil over high heat.
  4. Reduce the heat to medium and cook, covered, for 25 minutes, or until the sweet potatoes are tender.
  5. Puree the soup using an immersion blender or in batches in a blender with a tight fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Cook for an additional 5 minutes, or until heated through, and season with salt and pepper.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

10 Tell-Tale Symptoms Of The Menopause

by with No Comment All PostsCoachingHealthWellbeing

Are you suffering from the menopause? 10 tell-tale symptoms of the menopause

The menopause is a natural process that all women go through, typically occurring around the age of 50. However, there are some symptoms that can indicate that you are going through the menopause, even if you haven’t reached the age of 50. In this article, we will be discussing 10 tell tale symptoms of the menopause.

1. Hot flashes: One of the most common symptoms of the menopause is hot flashes. A hot flash is a feeling of intense heat that spreads over your body, often accompanied by a red face and sweating.

2. Mood swings: You may find that you are experiencing more mood swings than usual during the menopause. You may feel irritable, angry or overwhelmed for no reason, or you may cry more easily than usual.

3. Vaginal dryness: Vaginal dryness is another common symptom of the menopause. This can make sexual intercourse uncomfortable or even painful.

4. Insomnia: You may find that you are having difficulty sleeping at night, due to the hot flashes, mood swings and other symptoms of the menopause.

5. Changes in your periods: One of the most obvious signs that you are going through the menopause is changes to your periods. You may find that your periods become heavier or lighter, more frequent or less frequent, or that they stop altogether.

6. Loss of bone density: As you approach the menopause, you may start to lose bone density as your body starts to produce less oestrogen. This can lead to an increased risk of developing osteoporosis later in life.

7. Urinary incontinence: You may start to experience urinary incontinence, or the inability to control your bladder, as a result of the menopause.

8. Headaches: You may start to experience more headaches during the menopause, as a result of the hormonal changes your body is going through.

9. Skin problems: You may find that you are experiencing more skin problems, such as dry skin, wrinkles or acne, during the menopause.

10. Anxiety and depression: Some women also experience anxiety and depression symptoms during the menopause. If you are feeling overwhelmed or like you can’t cope with what’s going on, it’s important to speak to your doctor.
If you are experiencing any of these symptoms, it doesn’t mean that you are definitely going through the menopause, but it’s a good idea to speak to your doctor if you have any concerns.
They will be able to advise you on whether or not you are going through the menopause and what steps you can take to manage your symptoms.
We provide health and wellness coaching to help you overcome the symptoms of the menopause and create the body and lifestyle you dream of. Contact us for more information. support@yourplantbasedhealth.com

Live life to it’s fullest!

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Sweet Potato, Pear, and Blueberry Flatbreads

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato, Pear, and Blueberry Flatbreads

In this luscious vegan flatbread pizza, mashed sweet potato is spread over a Homemade Oil-Free Pizza Dough and topped with grilled pear, fresh blueberries, and toasted walnuts.

A smear of mashed sweet potato gives a sweet-and-savory base for a flatbread that’s perfect to start the day or enjoy as a snack. Our simple Homemade Oil-Free Pizza Dough makes for a light, healthy crust.

INGREDIENTS

  • Cornmeal, for dusting
  • 1 recipe Homemade Oil-Free Pizza Dough
  • 1 cup cubed peeled sweet potato
  • Sea salt and freshly ground black pepper, to taste
  • 1 fresh pear, quartered and cored
  • ¾ cup fresh blueberries
  • 2 tablespoons chopped toasted walnuts
  • 4 teaspoons pure maple syrup
  • Ground cinnamon

INSTRUCTIONS

  1. Preheat oven to 400°F. Lightly sprinkle a large baking sheet with cornmeal.
  2. Divide dough into four portions. On a lightly floured surface, roll portions into 7- to 8-inch circles or 10×5-inch ovals. Transfer flatbreads to prepared pan. Bake 10 to 13 minutes or until lightly browned and set (flatbreads may puff). Let cool.
  3. In a small saucepan combine sweet potato and enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or until tender. Drain and return to saucepan. Mash with a fork. Season with salt and pepper.
  4. Meanwhile, heat a grill pan over medium-high. Cook pear quarters about 3 minutes per cut side or until tender and light grill marks appear. Thinly slice quarters lengthwise.
  5. Spread sweet potato on flatbreads. Top with pear slices, blueberries, and walnuts. Drizzle with maple syrup and sprinkle with cinnamon.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Spiced Sweet Potato Tacos

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Spiced Sweet Potato Tacos

The tender flesh of steamed sweet potato makes a great taco filling. Beans and corn add heft for an easy weeknight meal the whole family will enjoy.

These are a favorite of my friend Judy Micklewright’s six-year-old daughter, Becky, who could not stop eating them the first time I served them to her. The potato wedges make it easier to keep the stuffing in the tacos.

INGREDIENTS

  • 1 very large sweet potato (about 1 pound)
  • ½ small red onion, cut into ¼-inch dice (about 1/2 cup)
  • 2 small garlic cloves, minced (about 1 teaspoon)
  • 1 (15-ounce) can pinto or black beans, rinsed and drained (about 1½ cups)
  • ½ cup frozen sweet corn kernels, rinsed
  • ½ teaspoon ground cumin
  • ½ teaspoon ground ancho chile, or to taste
  • Sea salt
  • 12 to 16 corn tortillas
  • 1 ripe Hass avocado, pitted and peeled
  • 2 Roma (plum) tomatoes, cored and cut into ¼-inch dice (about 1 cup)
  • 3 scallions, white and green parts, thinly sliced (about 3/4 cup)
  • ¼ cup finely chopped fresh cilantro
  • 2 tablespoons fresh lime juice (from 1 lime)

INSTRUCTIONS

  1. Cut the sweet potato lengthwise into 1/2 to 3/4-inch thick sticks.
  2. Place a steamer basket in a sauté pan, and add 1 to 2 inches of water to the pan. Cover and bring to a simmer. Place the sweet potato wedges in the steamer, cover, and steam until the sweet potato is cooked through but not too soft, 7 to 10 minutes, making sure not to overcook. Remove the sweet potato from the pot and set aside.
  3. In a large skillet, place the onion, garlic, and 2 tablespoons water. Cover and cook over low heat until the onion is translucent, about 10 minutes.
  4. Add the reserved sweet potato, beans, corn, cumin, ancho chile, and salt to taste. Gently fold to coat the sweet potato with the spices. Cook over medium-low heat until heated through, 5 to 7 minutes. Remove from the heat.
  5. Line a plate with a damp large, clean dish towel. Warm the tortillas one at a time for about 20 seconds on each side in a dry skillet set over medium heat. Or, if you have a gas stove, place a tortilla straight over the flame for a few seconds on each side. As you heat the tortillas, stack them on the damp towel and cover the tops of them with the towel to retain moisture.
  6. Place the avocado in a small bowl and use a fork to gently mash it.
  7. To form the taco, spread some avocado on half of each tortilla. Spoon some beans and sweet potato on top, and then add the tomato, scallions, and cilantro. Drizzle with some lime juice. Fold each tortilla in half. Serve at once.

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

How Mindfulness Can Affect Self-Esteem

by with No Comment All PostsCoachingHealthWellbeing

How Mindfulness Can Affect Self-Esteem

Self-esteem is a term used to describe a person’s overall evaluation or appraisal of their own worth. It is often considered to be a key factor in psychological well-being. Low self-esteem can manifest in a number of ways, including but not limited to: feeling unworthy or inadequate, being excessively critical of oneself, and experiencing a general sense of unhappiness or dissatisfaction with life.

One way to boost self-esteem is through mindfulness practices. Mindfulness can help you become more aware of your thoughts and feelings, as well as the thoughts and feelings of others. This increased awareness can lead to a greater understanding of yourself, which can then boost your self-esteem. Additionally, mindfulness practices can help you learn how to tolerate uncomfortable thoughts and feelings, which can also boost self-esteem.

If you are struggling with low self-esteem, consider incorporating mindfulness practices into your life. There are a number of different mindfulness practices to choose from, so find one that feels right for you and give it a try. With time and practice, you may find that your self-esteem improves significantly. Thanks for reading!

5 mindfulness techniques to boost your self-esteem

1. Be Present
When you’re feeling down, it can be tough to focus on anything else but your negative thoughts. However, staying in the present can help you take a step back and get some perspective. By focusing on the here and now, you’re less likely to spiral into a downward spiral of negative self-talk.

2. Accept Yourself
It’s unrealistic to expect yourself to be perfect all the time. Sooner or later, you’re going to make a mistake. Rather than dwelling on your mistakes, learn to accept yourself for who you are. Nobody is perfect, and that’s okay!

3. Take Breaks from Social Media
Social media can be a great way to stay connected with friends and family, but it can also be a source of comparison and envy. If you find yourself constantly comparing yourself to others online, take a break from social media. Spend some time doing things that make you happy, without worrying about what everyone else is up to.

4. Practice Mindfulness
Mindfulness is the practice of being present in the moment and accepting whatever arises. By practicing mindfulness, you’ll learn to accept your thoughts and feelings without judgement. This can help boost your self-esteem by teaching you to be kinder to yourself.

5. Connect with Others
It’s natural to feel down sometimes, but it’s important not to isolate yourself when this happens. Instead, try to connect with others. Spending time with loved ones can help lift your mood and make you feel supported. Plus, it’s always more fun to do things with other people!

So there you have it: 5 mindfulness techniques that can help boost your self-esteem. Give them a try and see how they work for you!
If you need support to boost your overall self-esteem and to get yourself into a position where you can become the person you were born to be we offer coaching programmes for this. For more information please contact us at: support@yourplantbasedhealth.com

Thank you for Reading!

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

How To Make Healthy Eating Lifestyle Choice

by with No Comment All PostsCoachingHealthWellbeing

How To Make Healthy Eating Lifestyle Choice

Making healthy eating a lifestyle choice is one of the best things you can do for your health. Here are some tips to help you make healthy eating a part of your everyday life.

1. Make sure to include plenty of fruits and vegetables in your diet.
– Fruits and vegetables are packed with antioxidants, vitamins, and minerals that are essential for good health.
– Eating a variety of fruits and vegetables gives you the best chance of getting all the nutrients your body needs.
2. Avoid processed foods as much as possible.
– Processed foods are loaded with unhealthy fats, sugars, and sodium.
– processed foods often contain low quality ingredients and few nutrients.
3. Try to cook at home as often as possible.
– Home cooked meals are typically healthier than take out or restaurant food.
– You can control the ingredients and portion sizes when you cook at home.
4. Make sure to get enough protein.
– Protein is essential for building and maintaining muscle mass.
– Protein also helps keep you feeling full after a meal.
5. Drink plenty of water throughout the day.
– Water is essential for good health.
– It helps flush toxins from the body and keeps your metabolism running smoothly.
6. Get enough sleep every night.
– Getting adequate sleep is crucial for good health.
– Lack of sleep can lead to weight gain, high blood pressure, and a host of other health problems.
7. Exercise regularly.
– Exercise is one of the best things you can do for your health.
– It helps burn calories, tone muscles, and improve overall health.
8. Avoid smoking and excessive alcohol consumption.
– Smoking and excessive alcohol consumption are two of the leading causes of preventable death in the United States.
– Both smoking and excessive alcohol consumption can increase your risk of cancer, heart disease, and other health problems.
9. Stay positive and don’t give up.
– Making healthy changes to your diet can be challenging at first.
– But with time and patience, you can make healthy eating a part of your everyday life.
10.Hang around people who are living a healthy lifestyle.
– Being around people who are living a healthy lifestyle can help motivate you to make healthy changes in your own life.
– Surrounding yourself with positive people will help keep you on track to reach your health goals.

Making healthy eating a lifestyle choice is one of the best things you can do for your health. By following these tips, you can make healthy eating a part of your everyday life.

Thanks for reading!

View List Of All Recipe On Create That Body

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram