August 30, 2013

I DECLARE

In the hustle and bustle of trying to to be superwoman, (or should I say, to be everything that I THINK everyone else wants me to be or what I THINK that I should or shouldn’t be), I find there are days when I am overwhelmed and just not feeling like I am doing the best job as a wife, mother, daughter, friend, employee, co-worker. You name it.

This week I needed a little inspiration, so I wandered around the book store and came across a book from Joel Osteen entitled “I Declare” 31 promises to speak over your life. I almost didn’t buy it, not wanting to spend the money, but I listened to the little voice in my head saying, you could really use this. There are so many times my heart tells me to do something or buy something and my head talks me out of it. I wasn’t going to let my head win this time.

We could all use a little inspriation now and then, but this book had some strong positive messages that really hit the core of my being. And 31 days worth at that. It is a simple read, but very powerful. This book defines the most powerful blessings in scripture and encourages readers to declare one each day for a month. The declarations will affirm God’s blessings in the areas of health, family, decisions, finances, thoughts, outlook, and overcoming obstacles. So in essence total wellness.

I thought I would share the first brief excerpt from the book.

“I DECLARE God’s incredible blessings over my life. I will see an explosion of God’s goodness, a sudden widespread increase. I will experience the surpassing greatness of God’s favor. It will elevate me to a level higher that I ever dreamed of. Explosive blessings are coming my way. This is my declaration”This message will impact each of us differently, but I hope that it touches you where you can see the blessings and favor in at least one area of your life. Enjoy and have a blessed weekend!
If you are interested in learning more about the services Jen can provide check out my website at www.onepowerfulstep.com.

 

 

August 30, 2013

Ripening Avacados and Keeping them Green

As much as we like avacados, they can sometimes be a pain. They can take forever to ripen and then also go bad very quicky. Some tips on ripening and keeping them fresh.

Ripening – Keep avacados in a warm closed environment that allows that ripen then to build up. The gas that ripens them is called ethylene and its release by most plants as they age. Some fruits produce more than others. Apples and Pears release alot. That is why if you store your avacados with a couple of apples or pears the evening before you want to use them, over the next day, they should be perfectly ripe to go.

Keeping Fresh – Once peeled, the drama is keeping the flesh green. The reason avacados turn a brownish color brown is when an enzyme in them reacts with oxygen. Some people like to use an avacado pit, which may keep the guacamole its directly in contact with green, but not the rest of it. What does work really well is lemon or lime juice. The acid in the juice slows the reaction between the enzyme and the air. You can also prevent browning with a piece of plastic wrap, just press it down to push all the air out and voila!

Avacados are a fruit that has tons of vitamins and minerals in them, along with healthy fats. If you are looking for a great snack to give your kids after school, let them dip some chips or veggies into a freshly made bowl of guacamole. It’s sure to be a hit. Its also a great source of potassium which is key for the body’s growth. (About 2X more than a banana)

Easy Guacamole Recipe
4 Large Ripe Avacados
2 Garlic Cloves
1 Small Red Onion
3 Plum Tomatos
Juice of 2 limes (or lemons)
salt

August 2, 2013

Awesome Zucchini Recipe

For those of you that have planted your own garden’s I bet some of your fruits and veggies are starting to bloom. This was the first year I planted Zucchini. I had always heard of friends and relatives talking about how they had so may large zucchini’s that they were giving them away and making LOTS of zuchhini bread.

Well, I picked an enormous zuchinni the other day. It made for more than a few meals for me. So I thought I would share a quick and simple recipe.

Slide the zucchini lengthwise into long strips. Brush with some olive oil and then top with either parmesan or mozzerella cheese. Sprinkle some oregano, parsley and pepper on top and bake in the overn at 400 degrees for 10 minutes.

It’s a great quick and simple meal and when you leave the skin on its filling because its filled with LOTS of fiber.

Some key vitamins nutrients in a Zucchini: One cup of sliced summer squash or zucchini, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.

They are also high in Potassium, Vitamin C and Vitamin K. Here is just a quick snapshot of some of the nutrients found in 1 cup of Zucchini:

Vitamin C 20 mg
Vitamin K 7.9mg
Potassium 319 mg
Phosphorus 52mg
Magnesium 29 mg
Calcium 40 mg
Maganese .283mg
Selenium .4mg
Zinc .4 mg
Copper .117 mg

Minerals are very important in our daily diets.

It is important to note that cooking does reduce the amount of nutrients that remain in the foods. So whenever you can, remember to try and eat as many of your veggies RAW.

 

When you look at the details, don’t discount the micronutrients and what might appear to be low amounts in this veggie or any other. Our bodies don’t need alot, but we do need these micronutrients in order for our bodies to function properly. Each vitamin and mineral has a specific purpose and function in the body. Our bodies will compensate and sometimes create health issues, if we are not getting what we need.

For some of these micronutrients, the only way to give your body what it needs is through consuming them, since the body doesn’t produce them by itself. The actual percentage of what you need is dependent upon your age and physical activity. In my health coaching programs, one thing I do is help educate you the various different nutrients found in many of your favorite fruits and veggies. As let’s face it, our fresh fruits and veggies don’t have labels indicating their nutrient values, like a box of cereal and many of us don’t realize where we might be lacking because its not something we pay particular attention to.

If you are are interested in learning more, stayed tuned for tips in future blogs, or reach out to see how a health consultation and/or health coaching services might be of benefit to you and your family.