Dessert? I want!
But wait. That’s not good for me. RIGHT?
You’re not going to give me a stick of celery and call it dessert are you?
No way! Instead, I’m going to share some options with you that revolve around some pretty amazing seeds.
If you’ll permit me to review a short segment from my book, Toolkit for Wellness, I’d like to reintroduce you to:
Chia Seed Secrets
Chia seeds. Possibly the 8th wonder of the world!
Consider this nutritional profile for 2 tablespoons of chia seeds:
- Protein keeps you full and decreases appetite, two times the protein of other grains or seeds
- Calcium, calming and beneficial to bones, 5 times the calcium of milk with 18% of the RDA
- Omega-3 fatty acids, very anti-inflammatory and beneficial, 5 grams
- Fiber, essential for smooth functioning bowels, 11 grams; 40% fiber by weight
- Net carbohydrates, which we do not want in abundance, 1 gram
- 30% RDA of manganese, magnesium, and 27% RDA of phosphorus
- Full of anti-oxidants
- Slow absorption which keeps you feeling full and satisfied
If you are just starting to “do your body good” with each meal, you 
may have some sense of a lack of fulfillment – or downright panic -with no added sugars. Dessert seems to be a thing of the past.
You can rest easy! All you need to do is incorporate a modest amount of chia seeds into your cuisine.
It’s amazing what you can do with just one tablespoonful of chia seeds, one-half cup of near boiling water, a half-cup of unsweetened applesauce, and six minutes! Just watch as I share with you some chia seed magic!!
One tablespoon of chia seeds in bowl-
Add one half cup of near boiling water-
Seeds are swelling a bit at 1 minute 30 seconds –
It will be thicker at 5 minutes-
Now stir in your favorite unsweetened applesauce-
Voila! She won’t win a beauty pageant, but she’s good!
In the recipe section of Toolkit for Wellness, I included a few ideas to dress up these seeds into what I call a jam. If you add berries and cook them in on the stove, you can get a bowl of chia goodness (that will be prettier).
I had some unsweetened strawberry applesauce I used the other day, so the color and texture is a nice shade of seedy looking dark pink. And just remember, this has natural sweetener – no added sugar!
What this chia seed, pudding-like mixture is doing for me is providing satiety through its protein and high-fiber content. That little gnawing feeling that can creep into your tummy around eight o’clock at night will go right away with a bowlful of chia seed pudding.
Your constipated bowels will love you. Regular ingestion of chia seeds can be a great part of assisting in normal bowel function.
No guilt! The seeds are flavorless in and of themselves; what you 
add creates the flavor. A small handful of dried fruit works well, too.
By the way, this can make a great snack any time of day, and has often been my quick breakfast if I was short on time or didn’t want to eat a lot first thing in the morning.
Chia seeds check ALL of the boxes for “doing a body good.”
In health and EMBRACING all of the goodness chia seeds provide-
Forget the New Year’s party hats. Where’s the chicken soup?
In a saucepan, assemble:
Sauté the onions, garlic, ginger, and lemon slices in butter and olive oil until onions are translucent.
There is nothing like Mama’s TLC and chicken soup, to be sure, but this comes in at a close second- especially if you are the source of your own TLC!
stomach that just ingested a bit of the divine … that is … a spoonful of Coconut Ganache.
For my one post this Holiday Season, let me share this little bit of Heaven. It will challenge you to dish out this goodness with all you meet. Spread the love and possibly heal a past hurt by sharing the healing “salve” of Coconut Ganache!
different things. As my beloved continues to slumber more than 15 hours a day now, it would be easy for me to just ‘spin in place’ as I watch his winding down. The three rounds of planks that energized me on Tuesday, are just not motivating me today. My yoga mat is not calling to me.
oncept instead.
The first step is to smash-up some watermelon.
Having made this three times this week, my salad contents have varied with the addition of leftover sautéed okra, avocado, mango, blueberries, steamed broccoli, and of course that chicken.
ever so quiet lately due to my caregiving ministrations, which are always a priority. Thank you for your patience and understanding concerning my unpredictability. My dear husband continues to be under hospice care and my care at home. Still confined to bed, his uncomplaining and appreciative attitude is sprinkled with humor, insight, and love.
With a Valentine’s Day post in mind, I kept making these little darlings in heart shapes. Needless to say, I missed that deadline; but a heart-shaped scone is so precious any time of year! A good way to say, “I love you!” don’t you think?
e problematic if the walnuts are not finely chopped. A secret method? I ended up actually filling the heart shape, pressing the dough down to reach the edges and height of the cookie cutter exactly. Consistent results and portion control.
ks” of proteins. Just 1/3 cup of quinoa flakes contains 4 grams of protein.
Walnuts- a great source of plant-based Omega-3 fatty acids, antioxidants, and an amino acid l-arginine which is heart healthy. Walnuts have been shown to help with brain function, suppression of tumor growth, weight control through increased satiety, as well as improved blood sugar levels. Experts say that even a quarter of a cup of walnuts a day can positively impact our health.
benefit. But wait! You’re not done! Remember to soak your raw walnuts overnight in salted water; rinse and drain; then dehydrate at a low temperature (110-118 degrees) until light and crispy. The results are crunchy and much more digestible. As always, refer to your copy of 
Flax absorbs moisture. Wait a minute to test dough again before adding another tablespoon of it, if needed.
king instructions.
Apply egg wash using a brush.
enjoy a big game, final tournament, or the Olympics, (YES!), every once in a while. What’s a big game without big game food? Can the words, ‘big game food,’ even be uttered by someone trying to, “Do my body good,” at every turn?
Wonder why that weight is not melting away after holding back on gluten? It’s probably because you have a cupboard full of gluten-free equivalents. In other words, you are still eating pretzels, pizza, brownies, pasta, cakes, and cookies. That’s a lot of carbs, folks.
done in such a rush, you know? I was hastily scanning the gluten-free frozen foods section when I spied what I thought was frozen thin crusts for pizza. A quick read of the very short ingredient list passed the test for no chemicals or high fructose corn syrup. Okay. Grab it. Done. Out of the store.
Prep an assortment of vegetables. I used purple onion, red and yellow bell peppers, mushrooms, baby spinach leaves, and olives. Use your imagination- colors and textures abound!
Maybe this paper thin crust pizza will become your go-to big game or Friday night treat. It has for me!
So let’s blast off each day with a little something that is yummy, delicious, and easy to do. This is also excellent for your energy levels, clarity, and focus – AND – is full of anti-oxidants and anti-inflammation elements which will soothe your insides.
Blitz this in a blender or use an immersion blender.
What I have discovered about Power Coffee is that I am not ‘charged up’ in a jittery way. I am focused. There is no need to ‘dig deep’ to get out of my chair to start the day’s activities. I am experiencing very stable energy levels and my ‘drive’ lasts and lasts. This is all on coffee that is 50% decaf.
with amazing anti-inflammatory properties. Studies show, turmeric is protective against forming the precursors of Alzheimer’s. Its anti-inflammatory properties are shown to relieve symptoms of arthritis, and it is protective against cancer.
