2020 Wellness Weekend Retreat

2020 Wellness Weekend Retreat

Making Whole Food Plant Based Cooking SimpleAbundant Health Wellness Center offers monthly hands-on cooking classes that are whole-food, plant-based.Each Class is $49.95 per personClass Dates: Sunday, May 6, 2018 at 3:30 pm Here are some of the tasty whole foods based...

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Exercise is Nature’s Prozac

Exercise is Nature’s Prozac

Monday was a very hectic and stressful day. By the time I left work I was worn out and brain fried. When I arrived home, what do you think I did? Laid down on the couch and turned on the TV to loose myself in the life of someone else? Would that have helped me?...

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Is Sleep Important To Our Health?

Is Sleep Important To Our Health?

Before the 1900s Americans averaged nearly 9 hours/night and were mostly involved in daily physically labor. With the invention of the electric light, the industrial revolution and resulting urbanization, Americans became less active and averaged 8 hours of...

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Do You Have “Happy” Cholesterol?

Do You Have “Happy” Cholesterol?

September is cholesterol awareness month. Do you know what your cholesterol level is?   What is cholesterol? Cholesterol is a waxy fat-like substance found in all cells of the human body. Cholesterol is made by the liver and is important in making hormones and...

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Sleep is Just As Important As Exercise!

Sleep is Just As Important As Exercise!

Sleep is just as important as exercise and diet when it comes to decreasing the risk of developing diabetes or treating diabetes and managing weight.   Individuals who sleep six hours or less are twice as likely to develop diabetes in their lifetime as those who...

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Tips for a Good Night’s Sleep

Tips for a Good Night’s Sleep

Having Trouble Sleeping? Here are some recommendations for a good night’s sleep:   Follow a healthy diet with lots of fiber and high water content foods (fruits, vegetables, whole grains, legumes) to aid in weight loss and make it easier for the body to relax....

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Is It Possible To Get Better Sleep?

Is It Possible To Get Better Sleep?

Have you ever woke up in the morning feeling so groggy, it was as if you had never slept? There are many reasons why we can wake feeling this way and some things we can do to improve sleep. If you have diabetes and also trouble sleep you are not the only one....

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Is Water Important To Our Health?

Is Water Important To Our Health?

You Need Water!   For our body to function optimally it needs to maintain a water level of 60-70% of our total body weight. We run on water, the same as a vehicle runs on gasoline or diesel. Water helps: regulate body temperature skin stay moist flush dangerous...

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Recipe – Kimberly’s Texas Caviar

Recipe – Kimberly’s Texas Caviar

Kimberly’s Texas Caviar   Kimberly was in my office talking about menu planning. And I started to share with her that I had just made a delicious recipe with black-eyed peas. Before I could begin with the ingredients, she told me, “I can tell you the best way to...

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Recipe – Stewed Lima Beans

Recipe – Stewed Lima Beans

Beans, Beans, the Musical Fruit…    I am sure you have heard the little rhyme:     Beans, beans, the musical fruit     The more you eat, the more you toot…     The more you toot, the better you feel…     So eat your beans at every meal!     (Author Unknown)...

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Recipe – Herb and Chive Ranch Dip

Recipe – Herb and Chive Ranch Dip

Herb and Chive Ranch Dip   Yields: 1 ¾ cups or 14 2-Tbsp. Servings 1 package extra firm Mori-nu tofu1 Tablespoon grapeseed oil or extra virgin olive oil1 Tablespoon lemon Juice½ teaspoon salt½ teaspoon onion powder¼ teaspoon garlic powder½ teaspoon dried, crushed...

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Recipe – Stuffed Turkey Slices

Recipe – Stuffed Turkey Slices

Stuffed Vege-Turkey Slices Yields: 12 servings Stuffing: 2½ cups broth 1 cup chopped celery 1 large onion 1 Tablespoon nutritional yeast flakes ½ teaspoon basil ½ teaspoon garlic powder 1 teaspoon sage ½ Tablespoon dried parsley 2 Tablespoons extra virgin olive oil...

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Recipe – The Best Pumpkin Pie!

Recipe – The Best Pumpkin Pie!

The Best Pumpkin Pie!   From: Taste of Health by Barbara Kerr. 1 ¼ cup quick oats (blended into flour in your blender) 1 cup whole wheat pastry flour ¾ teaspoon salt ¼ cup grapeseed oil ½ cup water In a medium bowl place oats, flour and salt. With your hands, rub...

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Recipe – Whole Grain Pie Crust

Recipe – Whole Grain Pie Crust

Whole-Grain Pie Crust   From: Taste of Health by Barbara Kerr. 1 ¼ cup quick oats (blended into flour in your blender) 1 cup whole wheat pastry flour ¾ teaspoon salt ¼ cup grapeseed oil ½ cup water In a medium bowl place oats, flour and salt. With your hands, rub...

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Recipe – Apple Cake

Recipe – Apple Cake

Apple Cake    Ingredients: 4 cups apples, sliced Juice of 1/2 lemon 1 cup maple syrup or agave 3 cups whole-wheat pastry flour 3/4 cup sliced almonds 1/2 teaspoon baking soda 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon salt 1/2 teaspoon nutmeg 1/3...

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Recipe – Curried Pumpkin Soup

Recipe – Curried Pumpkin Soup

Curried Pumpkin Soup Yields: 5 (1-cup) servings Ingredients: ½ onion, chopped 2 cloves garlic, pressed 1 large potato, diced 2 cup water or broth 1 cup fresh pumpkin, cooked 1 cup non-dairy unsweetened milk 1 Tablespoon olive oil ½ teaspoon coriander ½ teaspoon...

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Recipe – Cranberry Sauce

Recipe – Cranberry Sauce

Cranberry Sauce   Ingredients: 3 cups fresh or frozen cranberries1 cup apple juice concentrate, thawed, or honey or other liquid sweetener2 Tablespoons sugar1 teaspoon lemon juiceDirections:In a large dry saucepan, sauté cranberries until the skins start to...

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Recipe – Coconut Tapioca Pudding

Recipe – Coconut Tapioca Pudding

Coconut Tapioca Pudding   Yields: 3 servings Ingredients: 1 can coconut milk 2 Tablespoons tapioca Dash salt (1/16 teaspoon) 3 Tablespoons sugar 1 teaspoon vanilla Directions: Place coconut milk in a saucepan, stir and bring to a boil. Reduce heat to a low simmer...

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Recipe – Berry Topping

Recipe – Berry Topping

Berry Topping  Yield: 3 servings Ingredients:    2 cups fresh or frozen berries ¼ cup grape juice concentrate 2 Tablespoons water 1 Tablespoon cornstarch ½ teaspoon lemon juice Dash salt Directions: Place berries and juice concentrate in a small saucepan and heat over...

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Recipe – Stuffed Dates

Recipe – Stuffed Dates

 Stuffed Dates  Ingredients: Medjool dates Roasted almonds Tofutti Better than Cream Cheese, plain Directions: Cut lengthwise along one side of the dates and remove pit.Stuff date with a roasted almond or two and cover with cream cheese.Place on platter or if not...

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Recipe – Blueberry Chia Topping

Recipe – Blueberry Chia Topping

Blueberry Chia Topping   Yield: 3 servings Ingredients: 1 cup fresh blueberries (5 ounces) 1 Tablespoon maple syrup or honey 1 teaspoon vanilla extract 1 Tablespoon chia seeds Directions: Combine first three ingredients in a small sauce pan and turn heat to...

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Recipe – Frozen Cranberry Dessert

Recipe – Frozen Cranberry Dessert

Frozen Cranberry Dessert   Yield: 9 servings Ingredients: 1 cup fresh cranberries 1 cup raw cashews ¼ teaspoon salt ¾ cup coconut milk ¼ cup cane sugar crystals 8 ounces non-dairy cream cheese 1 teaspoon vanilla 1¼ cup cranberry sauce Pan Spray Directions: Place...

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Recipe – Lemon Cashew Dandies

Recipe – Lemon Cashew Dandies

Lemon Cashew Dandies  Yield: 16 dandies(Adapted from Seven Secrets Cookbook) Ingredients: 1 cup dried low sugar pineapple 1 cup golden raisins ¾ cup cashews 1 teaspoon lemon extract ¼ teaspoon salt ¼ cup fine coconut  Directions: Combine all ingredients, except...

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The Power To Change Anything!

The Power To Change Anything!

Are you considering making a New Year's Resolution? Did you know people who make specific resolutions are ten (10) times more likely to attain their goals than people who don’t make specific resolutions? (1) Several years ago I made a resolution to improve my health,...

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Recipe – In a Hurry Chili

Recipe – In a Hurry Chili

In A Hurry Chili   1 corn on cob, cooked and cut corn from cob (or 1 cup frozen corn) 1 large onion, chopped 1 large bell pepper, chopped (Saute Onion and pepper if desired) 2 cans chili beans 1 can kidney beans 1 can cannellini beans 2 cups tomato sauce 1 bag...

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Realistic Resolutions for Positive Change

Realistic Resolutions for Positive Change

I just received the following short and sweet refocus from my friend and mentor, Gordon Ochs, and thought you also might benefit. It has been a little over two weeks since some have made New Year’s Resolutions. Wonder if they are still on track? Or perhaps there are...

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Food Fact Friday – Millet

Food Fact Friday – Millet

Millet is a tiny, round shaped seed, usually a pale yellow in color, and is an ancient gluten-free pseudo-grain from East Asia, also widely used in Africa. In the United States, we see it most often in bird seed. But it is not only for the birds! Millet is a nice...

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Recipe – Creamy Millet and Bean Cereal

Recipe – Creamy Millet and Bean Cereal

Creamy Millet and Bean Cereal    (Yield: 2 servings) Ingredients: 1½ cup water ¾ teaspoon salt ½ cup millet Directions: Combine water and salt in a small saucepan and bring water to a boil. Blend millet to a powder in blender. When water is boiling whisk in millet....

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Recipe – Savory Popcorn

Recipe – Savory Popcorn

Savory Popcorn   Yield: 5 servings 1/2 cup unpopped popcorn 2 Tbsp. oil 1 teaspoon season salt (or ½ teaspoon salt, ½ teaspoon onion powder and ¼ teaspoon garlic powder) 2 Tbsp. nutritional yeast Combine oil and popcorn in a large kettle and heat on the stove top...

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Recipe – Quinoa and Beans in Slow-Cooker

Recipe – Quinoa and Beans in Slow-Cooker

Quinoa and Beans (slow-cooker recipe) Ingredients: 1 ¼ cup dry quinoa 2 cups vegetable broth 1 15oz can black beans, drain and rinsed 1 ½ cups salsa 1 cup frozen corn – Non-GMO 1 teaspoon chili powder 1 teaspoon cumin 1 teaspoon onion powder 1 Tablespoon Miso ½...

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Food Fact Friday! – Beans

Food Fact Friday! – Beans

Did you know today (January 6) is Bean Day? Beans are such an amazing food they are certainly worth celebrating! The bean or legume family has over 13,000 varieties around the world and are some of the most nutrient dense foods. Bean are a large part of the human diet...

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Food Fact Friday – Popcorn

Food Fact Friday – Popcorn

Do you love popcorn? If so, you are not alone. Popcorn is so popular –  January 19th, is National Popcorn Day! About 17 billion quarts of popcorn are consumed by American every year. That breaks down to 68 quarts per person! Two tablespoons of unpopped popcorn will...

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Food Fact Friday – Quinoa

Food Fact Friday – Quinoa

Quinoa (KEEN-wa) Also known as goosefoot, quinua and Inca wheat. Quinoa is flat, oval-shaped and ranges in color from pale yellow, red or black. Quinoa has a wonderful crunchy texture and nutty flavor and is an ancient pseudo-grain, grown in the Andes Mountains by the...

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Food Fact Friday – Cholesterol

Food Fact Friday – Cholesterol

 Heart disease often starts with a build-up of cholesterol on the blood vessel walls. This creates inflammation and inflammation is a precursor to Cancer. Since February is American Heart Month and National Cancer Prevention Month and February 4 being World Cancer...

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Food Fact Friday – Strawberries

Food Fact Friday – Strawberries

Strawberries   Strawberries have been labeled as the fruit with the most antioxidants ! Strawberries stop free radicals that oxidize lipoproteins (cholesterol) in their tracks. Want to lower: cancer risk blood pressure cholesterol levels improve circulation have...

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Food Fact Friday – Cabbage

Food Fact Friday – Cabbage

Cabbage Cabbage is a powerful healing agent for the skin, for stomach or intestinal ulcers. It has a high readily bioavailable calcium levels, and therefore it is beneficial to build the body and prevent osteoporosis, or treat osteopenia. It also has anti-carcinogen,...

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Food Fact Friday – Artichokes

Food Fact Friday – Artichokes

Artichokes – Detox the Liver An Artichoke is a thistle flower covered with tough protective leaves that end in a sharp point! Sound yummy? Not really, but …… under that hard outer layer are tender fleshy hearts that are delicious and quite medicinal! Do you have any...

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Food Fact Friday – Apples

Food Fact Friday – Apples

Apples – The Queen of Fruit   Why is the Apple called the “Queen of Fruit”?   Apples are very versatile and can be combined with practically all other foods. Apples are well tolerated by most people and have many medicinal properties; anti-diarrheic laxative...

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Recipe – Kale Salad

Recipe – Kale Salad

Kale Salad Yields: 4 servings Ingredients: 3 cup fresh kale, chopped ¼ cup olives, sliced ¼ cup olives, sliced 2 Tablespoons sunflower seed 2 Tablespoons sunflower seed 1 cup tomato, diced 1 cup tomato, diced ½ cup red bell ½ cup red bell pepper, diced ¼ cup purple...

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Food Fact Friday – Calcium

Food Fact Friday – Calcium

Calcium   I am often asked, “If I can’t have dairy anymore where will I get calcium?” Here is a list of Calcium Sources and the amount of calcium available. Calcium is best absorbed with a low phosphorus content, so while dairy may be high in calcium it is not...

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Food Fact Friday – Sweet Potatoes

Food Fact Friday – Sweet Potatoes

Sweet Potato   Do you feel a need to calm your appetite? If yes, then the sweet potato is for you. If you are wanting to lose weight, sweet potatoes give a feeling of satisfaction or satiety. Although high in carbohydrates, sweet potatoes are well tolerated by...

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Food Fact Friday – Grains

Food Fact Friday – Grains

Got Grain Brain?   Oats can have an invigorating and stabilizing effect, improve mental performance and can help bring balance to the nervous system. Regular oat consumption (at least once a day) is recommended for those suffering nervousness fatigue mental...

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There’s Magic in Motion!

There’s Magic in Motion!

30+ Reasons Why You Should Exercise Daily:   Increased stamina, energy and enthusiasm   Increased alertness and improves memory, Improves IQ in children   Boosts the immune system and strengthens bones   Decreases risk of infection, Improves health...

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Resolutions

Resolutions

In this article Dana West RD reveals the secrets why resolutions fail and gives you four solid steps to knowing how to stick with your resolution and reach your diet goal.

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Chew Your Way to a New YOU!

Chew Your Way to a New YOU!

Chew Your Way to a New YOU! Good digestion is key to abundant health because we are only as healthy as our gut is healthy. God wants us to enjoy our food and have mealtime be a pleasurable experience, so He created us with taste buds to appreciate the various flavors....

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Zinc and Diabetes

Zinc and Diabetes

Are you Getting Enough Zinc? A recent study has shown getting adequate zinc in your diet may lower diabetes progression risk. The individuals who received 20 mg zinc had lower fasting glucose levels as well as lower glucose levels 2-hours after eating. Insulin...

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