15 Two Minute Health Boosters

This post may contain affiliate links. Please read my Disclosure Policy for details.

Maintaining health is a lifestyle, built upon daily choices and practices. The thought of making changes to improve health and wellness can seem daunting. Some commitments, like working out at the gym or meal prepping on the weekend, requires a block of time.

These 15 two minute health boosters offer quick and easy ways to incorporate better practices into your life, without requiring a big time commitment.

15 Two Minute Health Boosters title meme

15 Two Minute Health Boosters

Try one…or three…of these quick health boosters throughout the day. They may not require much time however the cumulative effect is great.

Juice Fruits and Vegetables

Toss fresh produce into a juicer and enjoy a nutrient rich drink that’s easy on the digestive system. Possibilities are endless. Try oranges and pineapples with beets. Or kale, celery and apples. For more ideas and benefits, check out my experience with a week of juicing.

Say Health Affirmations Aloud

An affirmation is a statement that confirms a truth, even if that truth is not realized yet. Speaking affirmations aloud is a powerful way to shift thoughts about health, for as the saying goes, “The body achieves what the mind believes.”

What truths and beliefs are you feeding your body?

Shift thoughts of “I’m not healthy” or “I’m always tired” to “I am enjoying health and wellness” and “I am full of energy”. “I am” are life changing words. Mindfully consider what words you use after them.

Try these affirmations:

  • I am healthy
  • My body vibrates with wellness
  • I am strong and able to fight off disease
  • I am healing

If this concept seems strange to you, start with this simple affirmation: “I am grateful”. Gradually add what you are grateful for, in your health and body. For example, “I am grateful for my legs on this hike”. Or “I am grateful for a restful night’s sleep”

Drink a Glass of Water

Hydrate, hydrate, hydrate. We know how important adequate hydration is. Pause and drink a tall glass of water. Check out these signs of dehydration and foods that help as well.

15 Two Minute Health Boosters drink water
15 two minute health boosters – drink water

Short Bursts of Cardio for 30 Seconds

Studies show that four to six sets of all out cardio is as effective as a longer workout session. When I say “all out”, I mean vigorous bursts of activity. Try 30 seconds of intense dancing, running, jumping jacks, rapidly climbing stairs or squats. Work at least four sets of intense cardio into your day.

Focus on Posture

It’s so easy during the day to ignore posture. As a result, we tend to accumulate stress in our shoulders, neck, face and scalp. Taking two minutes to mindfully shift posture helps to relieve stress and realign the neck and spine.

Raise head and center it over the body. Square shoulders, allowing them to drop into place naturally. Open the  chest area. Relax the muscles in the upper body while breathing deeply. At the end of two minutes, tip head back and open arms wide in a gesture of gratitude.

Downward Dog Yoga Pose

One of yoga’s most recognized poses, downward dog, or downward facing dog, stretches the entire body, reduces back pain, elongates the shoulders, decreases anxiety and increases circulation. Strike that pose and hold for two minutes.

15 Two Minute Health Boosters downward dog
15 two minute health boosters – downward dog

Eat a Piece of Fruit

Instead of a sugary treat or high fat snack, grab a piece of fruit. An apple is especially beneficial. Not only is it nutritious, it promotes weight loss, lowers the risk of heart disease and diabetes, promotes good gut bacteria and even helps prevent cancer.

Breathe Deeply

When challenges pile up during the day, pause for two minutes and simply breathe. Close your eyes and relax tense muscles. Take a deep breath in through the nose, expanding lungs and rib cage. Hold for a few seconds, then release breath slowly through the mouth. Repeat, focusing on breathing in and out.

Pausing to breathe deeply improves blood flow, lessens pain, increases energy levels, relaxes the body and calms inflammation.

Include Chia Seeds

This superfood is packed with antioxidants, omega-3 fatty acids, fiber and protein. Adding chia seeds to meals is an easy way to increase nutrients in the diet and boost heart and digestive health.

Try sprinkling them on smoothie bowls, oatmeal or fresh fruit. Substitute chia seeds for eggs in baking. Add a spoonful to smoothies and muffins or create fun chia puddings.

15 Two Minute Health Boosters chia seeds
15 two minute health boosters – chia seeds

Stand and Stretch

Sitting for long periods of time is detrimental to health. Chronic health conditions such as heart disease and diabetes are more likely to develop. Weight gain is common as are higher risks for depression and anxiety.

If you must sit for hours, take two minute breaks to stand and stretch. The simple acts of standing and stretching reduce strain on the spine and neck, ease cramped, tight muscles and improve posture. Taking a break from sitting improves blood circulation, muscle strength and flexibility. Keep stretches slow and smooth, especially if you’ve been sitting for a long time.

For optimal health benefits, stand, stretch and move around every 30 minutes.

Drink a Cup of Herbal Tea

I’m a big believer in the benefits of herbs. “There’s an herb for that!” I say, when people tell me about their health issues. Plants truly are medicine, offering healing for a wide range of of health disorders.

Check out some of my posts about the benefits of herbs and then brew a cup of tea and enjoy.

Meditate

Two minutes may not sound like enough time to meditate. And for sure, there are amazing benefits from longer meditation sessions. However, a couple of minutes of meditation restores the body and quiets a chattering mind.

Brief, mindful, daily meditation sessions, over a month, reduce stress, ease anxiety, relax muscles, support emotions and create a more compassionate and positive outlook on life.

Sit comfortably with both feet flat on the floor. Rest hands in lap. Close your eyes and take a deep cleansing breath. Focus on breathing slowly and remaining relaxed. If thoughts pop into the mind allow them to pass on through without focusing on them.

After two minutes take another deep breath, open eyes and stretch.

15 Two Minute Health Boosters meditate
15 two minute health boosters – meditate

Try a New Experience

Trying new things, or doing routine things in new ways, stimulates the brain and creates new pathways. Additionally, new experiences open up opportunities, help us discover more about ourselves and even move us beyond fear. And, the fun factor kicks in, making life more interesting and satisfying.

Try simple things like eating with your non-dominant hand, standing on one leg while brushing your teeth, or driving down a street you’ve never traveled on before. Walk in a new park. Choose a shirt that’s different from your typical style. Try something that scares you, just a little, like speaking up at a meeting.

Sun Gazing

Spend two minutes sitting in sunlight, sun gazing. Close eyes, tip head back toward the sun and sit quietly. Do not open eyes and stare directly into the sun.

Sun gazing improves mood, creates feelings of happiness, increases energy and sharpens mental focus. It also boosts the production of melatonin and serotonin. Plus the sunlight creates vitamin D within the body, which strengthens bones.

Walk Barefoot Outside

Get outside for a couple of minutes, walking around your yard or garden. For the best health benefits, take off your shoes and walk barefoot in the grass. This practice, called earthing or grounding, allows the transfer of free electrons from the earth, through the feet, to all parts of the body.

These electrons are powerful antioxidants, beneficial for decreasing levels of inflammation throughout the body by neutralizing free radicals and lowering the potential for disorders such as heart disease, arthritis, and even cancer. Grounding thins the blood, lowers blood pressure and make cells less likely to stick together and form clots.

Because free radicals are a major cause of aging as well, keeping the body balanced with electrons from the earth reduces the destructive signs of aging such as wrinkling of the skin and the breakdown of DNA.

15 Two Minute Health Boosters earthing
15 two minute health boosters – earthing

Small Steps Toward Better Health

These small steps toward better health and wellness deliver big returns when practiced regularly. Have fun with these strategies. Mix up your routines. Play.

Better health is built upon the foundation of daily, consistent choices. Choose better health for YOU. Take two minutes to embrace health, and make a long term difference.

15 Two Minute Health Boosters sun gazing
15 two minute health boosters – sun gazing

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

 

Herbal Iced Teas for Summer

This post may contain affiliate links. Please read my Disclosure Policy for details.

June 10 is National Iced Tea day. It’s the perfect time to cool off with a refreshing icy drink as temperatures soar.

Most people think of iced tea, sweetened or unsweetened, as the traditional drink made from black tea. I drank the unsweetened version for years. After adopting the practice of afternoon tea, and realizing that my body reacted to traditional teas, I switched to herbal teas.

Herbs make flavorful teas, served hot or cold. And they offer health benefits as well.

Try one of these amazing herbal iced teas for summer.

Herbal Iced Teas for Summer title meme 2

History of Iced Tea

Iced tea is primarily a drink served in the US. Ask for iced tea in England or Scotland and they wonder why you’d ruin a good cup of tea!

South Carolina first grew and produced tea commercially. Tea plants arrived in the late 1700s when French botanist Andre Michaux imported them for Charleston planters.

By the 1800s American cookbooks offered recipes for cold tea in the form of green tea punches. Added liquor often flavored those punches. At the 1893 Chicago World Fair iced green tea and lemonade sold briskly.

By the early 1900s less expensive black tea replaced green tea as the preferred choice for iced tea drinks. The 1904 St. Louis World Fair helped popularize iced tea. Due to the hot summer weather, fair goers sought out cold drinks. Richard Blechynden, India Tea Commissioner, offered free iced tea when he realized no one wanted hot tea. After the fair, he continued to promote iced tea as a desirable summer drink.

Today we drink iced tea year around in the US, with sweet tea common in the southern states.

Herbal Iced Teas for Summer hibiscus
Herbal Iced Teas for Summer – hibiscus and lemon

Herbal Iced Teas for Summer

Try one of these herbal iced teas, for a burst of flavor and a boost of nutrients.

Hibiscus and Lemon

This tart and tasty combination of dried hibiscus and fresh lemon juice refreshes on a hot summer day. It’s one of my favorite herbal iced teas.

4 cups of water, divided

2 teaspoons dried hibiscus or 1 hibiscus tea bag

1/2 cup freshly squeezed lemon juice

4 tablespoons raw organic honey

Bring 1 cup of water to a boil in a small saucepan. Remove from heat, add dried hibiscus and cover. Allow to steep for 10 – 15 minutes. Strain tea and chill in refrigerator.

In a small bowl combine remaining water, lemon juice and honey, whisking until honey dissolves. Chill lemon water while hibiscus tea cools. Combine cold liquids to create hibiscus lemon tea. Garnish with lemon slices.

Lemon Balm with Wild Blueberries

Lemon balm grows easily in the garden or a container. It’s delicately flavored leaves create a delicious tea. Combine lemon balm tea with berries for a colorful and nutritious drink.

1/2 cup fresh lemon balm leaves or 3 teaspoons dried herb or 1 tea bag

2 cups water, boiling

1/4 cup frozen wild blueberries, thawed

Add lemon balm to cup and pour in boiling water. Cover and steep for 15 minutes. Strain tea and chill in refrigerator until cold.

Place thawed blueberries in bottom of large glass. Pour lemon balm tea over berries, add ice and sweeten with organic honey if desired.

Herbal Iced Teas for Summer lemon balm and blueberries
Herbal Iced Teas for Summer – lemon balm and wild blueberries

Thyme and Raspberries

This tasty combo is high in antioxidants and helps destroy viruses. Thyme is another herb easily grown in the garden.

1/3 cup of fresh thyme or 2 teaspoons dried herb or 1 tea bag

2 cups water, boiling

1/4 cup fresh raspberries or frozen raspberries, thawed

Combine thyme and boiling water. Cover and steep for 15 minutes. Strain tea and chill in refrigerator until cold. Pour thyme tea into a large glass. Add 1/4 cup raspberries and ice. Sweeten tea with organic honey if desired.

Herbal Iced Teas for Summer thyme with raspberries
Herbal Iced Teas for Summer – thyme with raspberries

White Clover

Foraging for wild foods provides fun ingredients for iced teas. Sweet violets, honeysuckle, purslane, cleavers, dandelion and white clover grows in yards and fields. Gather these wild herbs from areas free from pesticides and create a tasty iced tea.

3/4 cup white clover blossoms

2 cups boiling water

Combine clover blossoms and boiling water. Cover and steep for 15 minutes. Strain tea and chill in refrigerator until cold. Add ice and sweeten with organic honey if desired.

Herbal Iced Teas for Summer white clover
Herbal Iced Teas for Summer – white clover

Create Your Own Herbal Blends

The above basic tea recipes are extremely adaptable. Combine mint leaves with cucumber slices, fresh ginger with lemon slices, bee balm with lime juice and fresh strawberries, hibiscus with orange juice, or lemon balm with strawberries.

Herbs and fruits or veggies go well together. However, combine two or more herbs, or foraged wild foods with herbs.

The possibilities truly are endless and that’s perfect for the long, warm summer months ahead.

Herbal Iced Teas for Summer lemon balm and strawberries
Herbal iced teas for summer – lemon balm and strawberries

Tea Making Goodies from Amazon:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

 

Vegan and Gluten Free Applesauce Cake

This post may contain affiliate links. Please read my Disclosure Policy for details.

This Saturday, June 6, is one of those unique holidays. National Applesauce Cake Day offers the opportunity to bake a homey, comforting treat.

Applesauce cake is extremely easy to create, using a few basic pantry items. The recipe adapts well to adding extras such as nuts, raisins and grated apples and tastes great with or without icing.

I accepted the invitation to bake a cake, that this holiday presents. Or, perhaps the correct word is challenge.

Rather than baking a regular cake, mine are vegan, due to my choice to live a plant based lifestyle. And not just vegan…my cakes are gluten free as well. And not just vegan and gluten free…I prefer not to use refined sugar either.

Could I meet all those challenges and create a delicious cake?

Check out this vegan and gluten free applesauce cake. And oh yes, it is refined sugar free as well.

Vegan and Gluten Free Applesauce Cake title meme

Vegan and Gluten Free Applesauce Cake

This fragrant and flavorful cake is adapted from a recipe from the blog, Veggie Balance. Check out the original recipe HERE. It’s helpful for me to start with a gluten free recipe, and adapt it to meet my other diet restrictions.

For this particular recipe I eliminated eggs and refined sugar, swapping them out for flax eggs and organic, unrefined coconut sugar. For the gluten free flour, I chose a 1-1 blend, meaning 1 cup of gluten free flour equals 1 cup of regular flour.

You can find gluten free flours in a special section in most supermarkets. I picked up a bag at Natural Grocers.

Vegan and Gluten Free Applesauce Cake ingredients
Vegan and gluten free applesauce cake – cup4cup gf flour and wholesome organic coconut sugar

Vegan and Gluten Free Applesauce Cake Recipe

Vegan and Gluten Free Applesauce Cake

This moist and delicious cake is vegan, gluten free and refined sugar free.
Prep Time 10 mins
Cook Time 30 mins
Course Dessert
Cuisine American
Servings 9

Ingredients
  

  • 1 3/4 cup gluten free flour
  • 1 tsp aluminum free baking soda
  • 1 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger
  • 1/4 tsp allspice
  • 1/2 tsp sea salt
  • 1/2 cup organic unrefined coconut sugar
  • 4 tbsp melted plant based butter Or extra virgin olive oil
  • 1/4 cup extra virgin olive oil
  • 1 cup unsweetened applesauce
  • 3 flax eggs (1 tbsp + 3 tbsp water = 1 egg)

Instructions
 

  • Preheat oven to 350 degrees. Grease an 8X8 inch pan with olive oil or coconut oil. Make flax eggs by combining 3 tbsp ground flax seeds with 9 tbsp water. Set aside.
  • In a large bowl, combine flour, baking soda, cinnamon, nutmeg, ginger, allspice, sea salt and coconut sugar. Whisk to blend.
  • Make a well in dry mixture. Add melted butter, olive oil, applesauce and flax eggs. Stir with spoon or spatula until combined.
  • Pour batter (it will be thick) into prepared pan. Bake 30 - 35 minutes or until toothpick inserted in middle comes out clean. Allow to cool completely before cutting. Makes 9 servings.
  • Serve plain, with fresh fruit or with icing of choice.
Keyword applesauce cake, vegan, gluten free, refined sugar free
Vegan and Gluten Free Applesauce Cake batter
Batter ready to push into the prepared pan
Vegan and Gluten Free Applesauce Cake baked
Cake fresh from the oven. The rosy glow created by the setting sun coming through the kitchen window.

Enjoy This Cake

This vegan and gluten free applesauce cake smelled amazing as it baked. The spices produce a fragrant, cozy scent and an equally wonderful flavor.

I served slices of applesauce cake with fresh strawberries and blueberries. Sugar free whipped coconut topping is another excellent choice.

Whether you serve this luscious cake Saturday for National Applesauce Day or pop it into the oven for a gathering of family or friends, you’ll enjoy the simplicity of this recipe and the wholesome ingredients.

I savored mine this evening, with a cup of hot peppermint tea.

Vegan and Gluten Free Applesauce Cake plated

Baking Helps from Amazon:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

10 Easy One Pot Vegan Meals

This post may contain affiliate links. Please read my Disclosure Policy for details.

A one pot meal uses simple ingredients and just one pot or skillet to prepare a delicious lunch or dinner. Typically, the meal is ready to eat in under 30 minutes. And these 10 easy one pot vegan meals take this convenient concept one step further. They are all plant based.

When you need a quick and nutritious meal, try one of these. Whether you are vegan or not, I think you’ll find them an amazing option for a satisfying meatless meal.

10 Easy One Pot Vegan Meals

Round Up of 10 Easy One Pot Vegan Meals

I love the convenience of these easily prepared meals. Using a soup pot, dutch oven or skillet, a hot, nutritious dinner is on the table in short order. One pot means less mess in the kitchen and a speedy clean up too. Less time in the kitchen frees up more time to spend with family, play outside or enjoy some downtime in the evening.

Check out these recipes from Journey With Healthy Me and other awesome health conscious, foodie bloggers. Just click on the underlined titles to go to the recipes.

Vegan Pot Pie Soup

from Journey With Healthy Me

This yummy alternative to traditional pot pie brings all those homey flavors into a soup that’s dairy free. It’s comfort food without the distress that dairy products can bring.

10 Easy One Pot Vegan Meals pot pie soup
10 easy one pot vegan meals – pot pie soup

Creamy Tomato One Pot Pasta

from Food With Feeling

This dinner comes together in minutes using pantry staples. Swap out the fresh vegetables for frozen, if desired. And use gluten free pasta of your choice, if you are gluten sensitive.

Basic One Pan Pasta

from Feel Good Foodie

Martha Stewart perfected the one pan pasta recipes, back in 2013. Uncooked pasta is added to the pot, along with the other ingredients, and they all cook together. I’ve tried several of these recipes and they work! You don’t have to precook the pasta. This recipe is a basic version that’s easy to adapt. Add more veggies or herbs, if desired.

 

One Pan Pasta
10 easy one pot vegan meals – basic one pan pasta. Photo from Feel Good Foodie blog.

Creamy Vegan Caprese Pasta

from She Likes Food

This simple pasta dish uses fresh cherry tomatoes and basil. Use penne pasta, regular or gluten free. This recipe makes a great summer time meal.

Creamy Caprese Pasta
10 easy one pot vegan meals – creamy caprese pasta. Photo from She Likes Food blog.

Thai Peanut Zucchini Noodles

from Flavor the Moments

I love Thai food. This easy to prepare meal combines zucchini noodles with veggies in a Thai peanut sauce.  This light, summery meal does require a spiralizer, to turn zucchini into noodles. Pick up one below.

Vegan Thai Peanut Zucchini Noodles
10 easy one pot vegan meals – Thai peanut zucchini noodles. Photo from Flavor the Moments blog.

Creamy Spinach Pasta

from Karissa’s Vegan Kitchen

One pot, 10 simple ingredients, 10 minutes for this flavorful dish! The recipe calls for vegan cream cheese, or the recipe creator provides a DIY version that you can substitute. As with all the pasta dishes, you can use gluten free pasta if you want.

One Pot Creamy Spinach Pasta
10 easy one pot vegan meals – creamy spinach pasta. Photo from Karissa’s Vegan Kitchen blog.

Cowboy Beans

from Contentedness Cooking

I can’t wait to try this recipe! Really, I’ll be cooking these up this weekend. This hearty meal uses a homemade, sugar free BBQ sauce, recipe included, or you can substitute your favorite brand. Ready in just 15 minutes, Cowboy Beans are perfect to take to family gatherings.

Cowboy Beans
10 easy one pot vegan meals – cowboy beans. Photo from Contentedness Cooking blog.

Veggie Spring Rolls Fried Rice

from Vegan Richa

Do you love those spring rolls that come with Chinese food? Then you’ll love this gluten free, nut free recipe that’s ready to eat in 30 minutes. Use up that leftover rice in the fridge for this one.

Veggie Spring Rolls Fried Rice
10 easy one pot vegan meals – veggie spring rolls fried rice. Photo from Vegan Richa blog.

Chickpea, Cashew & Broccoli Skillet

from Make It Dairy Free

This delicious combination of chickpeas, broccoli and cashews in a savory garlic sauce is ready in 20 minutes. Use a skillet for the Chinese takeout inspired dish.

Chickpea, Cashew and Broccoli Skillet
10 easy one pot vegan meals – chickpea, cashew and broccoli skillet. Photo from Make It Dairy Free blog.

Aloo Matar Soup

from Journey With Healthy Me

And finally, this soup is inspired by the mildly spicy Indian dish, Aloo Matar. Potatoes, onions, garlic and peas combine in a rich tomato broth seasoned with garam masala and curry. I created this recipe during my 62 Outrageous Things to Do for My 62nd Birthday celebration.

I hope you’ll visit the other blogs and find more healthy and delicious recipes to try. Happy cooking…and enjoy spending less time in the kitchen!

10 Easy One Pot Vegan Meals aloo matar soup
10 easy one pot vegan meals – aloo matar soup

Check out these Amazon finds:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

 

 

Five Ways to Boost Respiratory Health

This post may contain affiliate links. Please read my Disclosure Policy for details.

With all that’s going on in the world, one thing we’ve learned is the importance of health. We can protect ourselves from respiratory viruses in two crucial ways, lessening the risk of getting sick: create a strong immune system and boost respiratory health.

Check out this post for ways to strengthen the immune system.

In this post, learn five ways to boost respiratory health.

Five Ways to Boost Respiratory Health title meme

What Happens in the Lungs

When a respiratory virus enters the body, it first attacks mucus membranes and then moves to the lungs. The body reacts, creating inflammation in the lungs to combat the invader. Inflammation makes it more difficult for the lungs to oxygenate blood and push carbon dioxide out, leaving the person gasping for air. Health can quickly deteriorate as infection sets in.

To give the body and lungs the best defense possible, against bacterial and viral invasions, adopt these strategies.

Don’t Smoke or Vape

Smoking and vaping brings a foreign substance into the lungs, irritating them and setting off inflammation. Ultimately, smoking destroys lung tissue, decreasing the amount of oxygen the blood carries throughout the body. Plus, smoking suppresses the immune system. Breathing second hand smoke is just as harmful to the lungs. Avoid it too.

Five Ways to Boost Respiratory Health no smoking
Five ways to boost respiratory health – no smoking

Exercise

Thirty minutes a day moving the body improves respiratory health. Exercising causes us to take deeper breaths which expand the lung’s air sacks. Walking, aerobics, dancing, swimming, biking and gardening all increase respiration. Additionally exercise decreases inflammation in the lungs and throughout the body.

Try these specific breathing exercises to further benefit the lungs.

Breathe in slowly through the nose, to a count of five. Hold breath for three seconds, then breathe out through the mouth, pushing all the air out of the lungs. Repeat several times.

Breathe in slowly through the mouth, filling the lungs. Then push the air out through pursed lips, like you are trying to blow up a balloon. Empty the lungs. Repeat several times.

Five Ways to Boost Respiratory Health yoga
Five ways to boost respiratory health – exercise such as yoga

Eat Foods High in Antioxidants

Foods rich in vitamin C and antioxidants improve respiratory health. Add the following to your diet regularly:

  • red bell peppers
  • papaya
  • kiwi
  • leafy greens
  • cabbage
  • Brussels sprouts and broccoli
  • apples
  • pears
  • berries
  • walnuts
  • aromatic herbs such as sage, thyme, rosemary and oregano
  • nettle leaf
  • sweet potatoes
  • raw organic honey
  • walnuts
  • cayenne pepper
  • ginger
  • turmeric
  • garlic
Five Ways to Boost Respiratory Health berries
Five ways to boost respiratory health – berries

Reduce Excess Mucus

Mucus is an important part of the body’s defense against invaders. It helps to trap allergens, bacteria and viruses. However, when the body produces too much mucus, it becomes a breeding ground, ramping up the reproduction of bacteria and viruses. Plus excessive mucus clogs the nose and airways, restricting airflow.

To help eliminate excess mucus, reduce or eliminate dairy and wheat products. Both can increase mucus production. And increase spicy foods. They thin mucus, which makes it easier to cough out.

Try a saline spray or rinse in the nose, to thin mucus and wash away allergens.

Clear airways with the steam from a hot shower.

And stay hydrated. Drinking plenty of water thins out mucus as well.

Five Ways to Boost Respiratory Health hydrate
Five ways to boost respiratory health – stay hydrated

Avoid Allergens and Pollutants

Allergens and pollutants clog the nose by increasing mucus production. Avoid being outside on days with a high pollen count or heavy air pollution.

Indoors control dust, wash bedding frequently and change filters on the air conditioner often.

And, eat a nutritious diet high in fruits and vegetables to avoid seasonal allergies, naturally. Such a diet strengthens the immune system which helps to alleviate allergy symptoms. Check out a list of inflammation reducing foods HERE.

Additionally, avoid the following foods, as they create inflammation in the body and weaken the immune system:

  • eggs
  • gluten
  • canola oil
  • GMO soy
  • GMO corn
  • dairy products
  • MSG
Five Ways to Boost Respiratory Health allergies
Five ways to boost respiratory health – avoid allergens

Journey Toward Health

The world continues to shift, daily. We have no control over many events occurring and situations unfolding. However, we can control what we eat, how much we move our bodies, how we care for ourselves and the perspectives we have.

A stronger, healthier body decreases the risk for illnesses and diseases and increases vitality and well being. No matter your age, it’s not too late to reclaim health and live a better life. Let’s journey toward health, together.

Five Ways to Boost Respiratory Health

Boost Health with these Finds:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

12 Amazing Uses for Witch Hazel

This post may contain affiliate links. Please read my Disclosure Policy for details.

I’ve known about witch hazel since childhood. I remember that my mother and grandmother always had a bottle of it on hand, for everything from cleaning our faces to soothing a scrape. Recently the many benefits of this astringent came back into my awareness.

Here are 12 amazing uses for witch hazel.

12 Amazing Uses for Witch Hazel title meme

What is Witch Hazel?

This versatile plant, technically a shrub, creates bright orange or yellow flowers. It is native to North America. The bark and leaves are used medicinally to treat a variety of skin ailments. Witch hazel contains tannins, a natural compound with astringent properties. It is also antibacterial and anti-inflammatory.

Native Americans used this plant for thousands of years for various purposes, including soothing skin conditions, easing sore muscles and healing irritated digestive systems.

12 Amazing Uses for Witch Hazel

Reduces Under Eye Puffiness

Using a cotton ball or square soaked with witch hazel, carefully dab the under eye area to soothe and ease puffiness and reduce the appearance of dark circles. Avoid getting witch hazel in the eyes.

Treats Swimmers Ear

Swimmer’s ear is a bacterial infection caused by water remaining in the ear after swimming. Add a few drops of witch hazel to the affected ear to dry up infection, clear away excess oil and remove debris or earwax.

Soothes Sunburn

Mix witch hazel with pure aloe vera gel. Smooth gently over skin to cool and soothe a sunburn and help prevent peeling.

12 Amazing Uses for Witch Hazel sunburn
12 amazing uses for witch hazel – sunburn

Safely Removes Ticks

Try using witch hazel on an attached tick. Soak the tick with a few drops of witch hazel. They dislike the taste of this astringent and will loosen their grip, allowing you to safely and easily remove them. Cleanse the bite area well with witch hazel after removing the tick to prevent infection.

Soothes Dry Skin

Even though witch hazel is considered an astringent, is improves dry skin by unclogging pores and restoring healthy oils. Apply witch hazel to dry areas after showering, while skin is still damp. Allow skin to dry naturally for several minutes, then use a moisturizer.

Natural Insect Repellent

Make your own DIY insect repellent using witch hazel. Combine 2 tablespoons witch hazel, 8 drops of lemongrass essential oil and 1 cup of distilled water in a spray bottle. Shake well. Spray on skin and and clothing to repel biting insects. Witch hazel is safe for skin and most fabrics. If in doubt, test first on a small area of the fabric.

This spray also soothes and relieves the itchiness of bug bites and reduces swelling from bee stings.

12 Amazing Uses for Witch Hazel repellent
12 amazing uses for witch hazel – insect repellent

Cleanses and Tones Skin

Soak a cotton ball or square in witch hazel and use as a daily face cleanser and toner. Witch hazel cleanses and tightens pores, without drying the skin. For oily skin, witch hazel helps to reduce excessive oil buildup.

Treats Acne

Witch hazel effectively treats acne by reduces inflammation and eliminating bacteria. Not only does it clear up acne, it helps to improve the appearance of acne scarring while healing the skin.

Apply witch hazel to acne on face, chest or back and allow it to dry.

Make a DIY Hand Sanitizer

Witch hazel’s antibacterial properties make it an excellent choice for a DIY hand sanitizer. Mix together 1 1/2 teaspoons of witch hazel, liquid from one vitamin E capsule (or 1/4 teaspoon of vitamin E oil), 15 drops of tea tree essential oil and 1/2 cup aloe vera gel in a pump or squeeze bottle. Use within two weeks.

This hand sanitizer will not dry out the hands. Rather it helps to keep them moisturized.

12 Amazing Uses for Witch Hazel sanitizer
12 amazing uses for witch hazel – hand sanitizer

Soothes Razor Burn

Use witch hazel after shaving legs, underarms or face to calm skin and prevent itchy, irritated bumps. Witch hazel also helps to prevent ingrown hairs from forming. As a bonus, it stops bleeding from any nicks caused by shaving.

Disinfects Wounds

Witch hazel’s disinfectant and hemostatic properties cleanse wounds and reduce bleeding. And it stings less than alcohol based disinfectants. Soak a cotton square in witch hazel and then apply to minor scrapes and cuts to cleanse the wound, stop bleeding and speed healing. Witch hazel soothes bruises and swellings as well.

Create Your Own DIY Room & Upholstery Spray

To freshen a room and help eliminate odors from carpets or upholstery, combine 2 tablespoons witch hazel, 6 drops lavender or citrus essential oil, 2 teaspoons baking soda and 3 tablespoons water in a small spray bottle. Shake well. Spray into a room or spray lightly on carpets or upholstery to eliminate odors.

12 Amazing Uses for Witch Hazel shrub
12 amazing uses for witch hazel – shrub

Purchasing Witch Hazel

Make sure that you purchase 100% pure witch hazel, with no additives. From my research, the witch hazel pictured below is considered a high quality product. Order by clicking on the photo!

Have you ever used witch hazel? I’ve just ordered a bottle, to add to my natural medicinal stash. If you’ve discovered other uses for amazing witch hazel, I’d love to hear about it.

 

Other Dickinson’s Witch Hazel Products:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

Blogger Recognition Award

This post may contain affiliate links. Please read my Disclosure Policy for details.

One of the wonderful things about bloggers is this: they are the most encouraging and supportive group of people. I’ve connected with bloggers, male and female, young and not so young, from around the world. I love the fresh perspectives I receive, the insights they share and the love they freely give.

Recently both blogs, Journey With Healthy Me and Cindy Goes Beyond, received the Blogger Recognition Award. This award is given to bloggers by their peers to recognize their efforts to add value to the blogging community. I am honored!

You can check out the award for Beyond HERE.

Blogger Recognition Award title meme

Thank You Talat with Racing Tigers

Journey receives the Blogger Recognition Award from Talat, who writes Racing Tigers. Talat, who has become a dear friend, shares delicious recipes, decorating tips, parenting wisdom and money management helps. Please check out her wonderful blog.

Talat encourages other bloggers through a Facebook community, Blogger’s Influence, and offers help to parents at The Modern Parent Group.

Thank you so much, my friend, for this award. I appreciate you!

The Rules for the Blogger Recognition Award

Yep, there are rules that accompany this award. Here they are:

  1. Thank the blogger who nominated you and provide a link to her/his blog.
  2. Write a post to show your award.
  3. Give a brief story about how your blog started.
  4. Offer two pieces of advice to new bloggers.
  5. Select up to 15 bloggers to pass the award on to.
  6. Link to each of the nominated blogs.

Blogger Recognition Award cover photo

How Journey With Healthy Me Began

Journey began as a way to share an incredible change in my life. After more than 20 years of chronic pain and inflammation, and a steady decline in mobility, I took back responsibility for my health and well being.

When it seemed the medical community had nothing else to offer to me, I found healing through Anthony William, aka the Medical Medium. A post of Anthony’s that I “happened” upon on Facebook suggested chronic pain and illnesses may be the result of viruses wreaking havoc on the body. I’d tried years of medical treatments, drugs and physical therapy. I had nothing to lose by seeing what Anthony offered.

I’m so grateful for him and for all the wisdom he offers. I changed my diet, and my life dramatically improved.

After reading Medical Medium, and implementing the protocols found within the book, my pain and inflammation healed. I parked my walking cane in the corner four years ago and have not touched it since. (Read more about my healing here…and on posts through this blog site.)

Although I’d been blogging for several years, at Cindy Goes Beyond, Journey With Healthy Me began in 2017 as a natural expression of my healing journey. On Journey I share plant based lifestyle tips and info, recipes, food and supplement suggestions and personal stories. Journey is an invitation to anyone who desires to live a healthier life, at any age.

Blogger Recognition Award vitality

Advice to New Bloggers

The blogging journey is an evolving one. Keller Williams, the real estate company I’m with, taught me that “your business grows to the extent that you do”. I’ve found those words true.

So my first piece of advice to new bloggers is to keep growing, learning, adapting and changing. Your blog will as well. Share from your life experiences. Even if there are already other blogs out there, in your niche, and trust me…there are… no one has your exact same life experiences. No one else can tell your precious story. Find your passion and offer from your evolving life.

And, connect with other bloggers. That’s a mistake I made, as a new blogger. I chose to go it alone. There is so much to gain from sharing experiences and lessons learned and blog posts with other bloggers. They “get you”, for one thing. And for another, they can save you time and money and frustration. Start with joining Talat’s Facebook group for bloggers. Then look for more. There are many excellent groups out there to join.

And in the  same vein, take a blogging class. That’s what actually connected me to other bloggers. I highly recommend the Reese’s free 5 Day Crash Course and their paid course, Blogging Blastoff 2.0. As a past student, I continue to learn from their courses. I’m an affiliate and may make a commission if you choose to purchase the paid course, at no extra cost to you. I recommend them, and I’m an affiliate,  because I love their classes!

My Nominations for the Blogger Recognition Award

Because I’m posting simultaneously on both blogs, I’m dividing my list of nominees. Check out these five bloggers and their blogs, nominated by Journey With Healthy Me:

Tiffany with Nursing Decoded, who can help you with all your health care needs.

Suzan with It’s My Sustainable Life, who offers wonderful resources for sustainable living, gardening and a natural lifestyle.

Chris with Yoga Herbal Tea and Me, sharing fitness, healthy foods and travel.

Hillari with All Things in Good Health, offering tips and wisdom about health and happiness.

Lisa with Move Mama Move, who is a Doctor of Physical Therapy, Mom and expert mover, living her best life.

Blogger Recognition Award

Check out Anthony William’s Books:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

Eat the Rainbow

This post may contain affiliate links. Please read my Disclosure Policy for details.

We’ve heard how important it is to include colorful fruits and vegetables in our diets. Those foods with vibrant colors contain powerful nutrients that sustain a healthy body.

What does it mean, to eat the rainbow?

And which foods pack the most health benefits?

Check out the following info and then have fun, creating colorful meals that boost the immune system and deeply nourish the body.

Eat the Rainbow title meme

Eat the Rainbow

The typical diet consists of fast foods and packaged meals and snacks. These highly processed foods, loaded with fats, sugars and additives, do little to nourish the body. Rather, they contribute to poor health, illnesses and diseases.

A diet built around a variety of fruits and vegetables provides benefits that nurture the body, creating optimal health and wellness. Colorful produce contains healing vitamins, minerals, antioxidants and phytochemicals. Eating the rainbow of fruits and veggies is an easy way to ensure the body remains strong and healthy. And a strong, healthy body is better able to resist illnesses and thrive.

The colors in fruits and vegetables are derived from natural compounds that help protect the plants from harmful bacteria and viruses and the sun’s rays. Those same phytochemicals offer protection to us as well.

Red Fruits & Vegetables

Phytochemicals: lycopene, citrulline and ellagic acid

Benefits: helps fight cancer, reduces risks of heart disease and diabetes, improves skin health and vision

Red fruits and vegetables to include: strawberries, raspberries, watermelon, red skinned apples, cherries, cranberries, red grapes, red onions, pomegranates, red peppers, tomatoes, beets, radishes

Eat the Rainbow - watermelon with mint
Eat the rainbow – watermelon with mint and lime

Orange & Yellow Fruits & Vegetables

Phytochemicals: vitamin C, beta-carotene, hesperidin (in citrus fruits)

Benefits: boosts immune system and cell growth, reduces risks of heart disease and stroke, improves eye health, increases blood flow, protects skin from sun damage, keeps joints healthy

Orange and yellow fruits and vegetables to include: oranges, grapefruits, lemons, mangoes, pineapple, papayas, peaches, cantaloupes, carrots, sweet potatoes, winter squashes, yellow summer squash, corn, orange and yellow peppers, golden beets

Eat the Rainbow orange salad
Eat the Rainbow – orange, avocado and olive salad

Green Fruits & Vegetables

Phytochemicals: lutein, isoflavones, isothiocyanates, folate, vitamin K

Benefits: boosts the immune system, detoxifies the body, restores energy and vitality, helps maintain a healthy pregnancy, improves mood, repairs DNA damage, improves digestion, protects body against colds and viruses and disorders such as irritable bowel syndrome and insomnia

Green fruits and veggies to include: green grapes, green apples, kiwi fruit, limes, avocado, cucumber, broccoli, celery, kale, romaine lettuce, collard greens, Brussels sprouts, asparagus, spinach, Swiss chard, arugula, cilantro, green beans, peas, zucchini

Easy to Make Meals Using 5 Common Staples soup
Eat the rainbow -veggie bowl

 Blue & Purple Fruits & Vegetables

Phytochemicals: anthocyanins, resveratrol, alpha-carotene, beta-carotene, vitamin C

Benefits: protects against cancer, diabetes, heart disease and neurological diseases, improves brain health and memory, reduces inflammation, repairs damage from oxidative stress, slows the aging process, normalizes blood pressure, supports liver and kidney health, heals urinary tract infections, helps to prevent colds and flu.

Blue and purple fruits and veggies to include: blueberries, blackberries, purple grapes, plums, prunes, figs, purple cabbage, eggplant, purple carrots, purple sweet potatoes, purple potatoes, purple cauliflower, purple kale, purple asparagus

Eat the Rainbow Sweet Potato with Purple Cabbage
Eat the Rainbow – baked sweet potato with braised purple cabbage and onions, topped with cilantro

White & Brown Fruits & Vegetables

Phytochemicals: allicin, quercetin, sulforaphane, anthoxanthins

Benefits: protects against cancer, strengthens bones, supports heart health, lowers cholesterol, balances hormones, reduces inflammation

White and brown fruits and vegetables to include: bananas, cauliflower, potatoes, garlic, onions, mushrooms, parsnips, Daikon radishes, jicama

Eat the Rainbow - veggies
Eat the rainbow – veggies ready to chop

Best Ways to Eat the Rainbow

Chopped salads, veggie bowls, soups and stir fries are great ways to eat the rainbow.

Combine fresh fruits together for a refreshing salad. Include berries, chopped mangoes, pineapples, oranges, sliced bananas…all of your favorite fruits.

One of my favorite meals is a chopped veggie salad. Tear dark leafy greens such as spinach, kale, romaine lettuce and arugula into small, bite sized pieces. Don’t fill a bowl with greens and then sprinkle on veggies. Make the greens part of the chopped salad without allowing them to dominate it.

Add a variety of veggies, chopped in a mini food processor. I like to include tomatoes, red, orange and green peppers, red onion, radishes, mushrooms, avocado, carrots, celery, cucumber, zucchini, asparagus, yellow squash, broccoli and cauliflower. Whatever fresh produce I have on hand in the fridge or pantry, goes into the salad. After combining well, I pop the salad into the fridge and let it chill for at least a couple of hours. This combines the flavors. It is SUCH a tasty meal.

For stir fry chop or slice veggies, quickly fry in vegetable broth or a small amount of coconut oil and serve over brown rice or riced cauliflower. Or create a big pot of vegetable soup.

Eat the Rainbow and Improve Health

Have fun adding as many colorful foods to your diet as possible. Not only do these foods create a beautiful, nutritious meal, they feed the body at a cellular level. Use as many fresh, organic non GMO fruits and vegetables as possible, leaving the skins on when you can, for the best nutritional value.

Make salads, run fruits and veggies through the juicer, combine fruits in smoothies, stir fry vegetables, steam them in the instant pot, cut fruits and vegetables up and eat them as a snack with sugar free peanut butter or dairy free yogurt.

I challenge you, in a playful way, to go beyond the occasional apple or banana. Get creative in adding more and more fruits and vegetables to your diet. Trust me, your body will thank you by responding with increased health and vitality.

You are what you eat, the saying goes. Be a rainbow.

Eat the Rainbow chopped salad
Eat the rainbow – chopped veggie salad

Make chopping veggies easy with this mini chopper:

 

Click on photo to order

Check out more great health finds at my Amazon Storefront

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

Eyebright Herb Benefits

This post may contain affiliate links. Please read my Disclosure Policy for details.

I appreciate the many health benefits of herbs. These powerful plants truly provide medicine for the body. From boosting the immune system to easing inflammation to relieving bloating, there’s an herb for that!

This post features an herb called eyebright. Common in Europe, Asia and the US, eyebright is a small flowering herb that thrives in poor soil. The tiny flowers are white with purple streaks and a yellow center. The herb grows in grassy areas such as yards, fields and ditches. Considered a semi-parasitic plant, eyebright draws water and nutrients from the roots of nearby plants.

The stems, leaves and flowers are used medicinally in teas, tinctures, lotions and dietary supplements.

Eyebright Herb Benefits title meme

Nutritional Value of Eyebright

Eyebright contains flavonoids with antihistamine properties. Those flavonoids inhibit the release of histamine, which triggers allergy symptoms such as a runny nose and itchy, watery eyes.

The herb also provides plant compounds that protect against damage from free radicals. And eyebright contains tannins that possess anti-inflammatory properties.

Additionally, the herb offers vitamins A, B1, C and E along with zinc, selenium and copper.

Eyebright Herb Benefits

Although not as well known as other medicinal herbs, eyebright has been used for centuries in Europe and Asia and provides the following benefits:

  • relieves eye problems including irritation, inflammation and allergy symptoms
  • prevents sun damage to skin cells
  • improves acne and skin irritations
  • lowers blood sugar
  • soothes sore throats and eases symptoms of colds and coughs
  • combats sinus infections
  • antibacterial
  • antiviral
  • protects the liver from free radicals, toxins and viruses
  • enhances memory and improves cognitive performance
Eyebright Herb Benefits
Eyebright Herb Benefits – dried form

Ways to Use Eyebright

Purchase eyebright in health food stores or order online.

It is available as dried, herbal tea bags, capsules, tinctures, extracts, lotions and eye drops.

For tea, add 1 – 2 teaspoons of dried eyebright, or an herbal tea bag, to a cup of boiling water. Cover and steep for 10 minutes. Eyebright may taste slightly bitter or astringent. Add raw, organic honey to sweeten, if desired.

Take 1 – 2 ml of the tincture or extract, up to three times a day.

Or take 1 400 – 500 mg capsule 2 – 3 times a day.

I’ve seen posts about making a DIY eyebright solution to wash the eyes with, to ease inflammation and irritation. However, I can’t recommend that. Extreme caution must be used with any home remedy for the eyes, to prevent infection.

There are commercially prepared eye drops available that contain eyebright.

Have you heard of the herb eyebright? I’d love to know if you’ve tried it!

Eyebright Herb Benefits flower
Eyebright Herb Benefits – flowers

Order Eyebright Products Below:


Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

Easy to Make Meals Using 5 Common Staples

This post may contain affiliate links. Please read my Disclosure Policy for details.

During this time, when the world is a bit different with each new day, food supplies are interesting. I’ve never in my lifetime experienced a shortage of food or toilet paper scarcity. For the moment, it is our reality.

In my corner of Missouri, as in most parts of the world, paper goods, cleaning supplies and hand sanitizer fly off grocery store shelves, as soon as a delivery arrives. As we marvel over how golden toilet paper is, other supplies continue to dwindle as well. Eggs, meat, dairy products, bread, canned goods, dry goods and convenience foods such as mac and cheese are not impossible to find, but they are limited.

Going to the market each day, to see what is available, is a bit of an adventure. I squealed today when I found a solitary jar of my sugar free peanut butter. As a plant based person, I’m not eating differently than I was before all this started. I just get creative as I prepare meals. I realize others may be experiencing a temporary form of plant based eating that is new to them and I want to help.

Here are easy to make meals using 5 common staples. I’m sharing more than 20 recipes, prepared with simple, nutritious foods such as dried goods (rice, beans and lentils), canned goods, pasta, herbs and spices and my favorite, fresh produce.

Easy to Make Meals Using 5 Common Staples title meme

Dried Beans Lentils and Rice

These staples have a long shelf life, making them ideal pantry ingredients. In my area, dried goods are not plentiful, however, they do arrive daily in small amounts. Pick up packages of your favorite beans including pinto, navy, black, kidney and chick peas. Dried green, brown or red lentils are so versatile too. And while you are shopping, pick up long grain brown rice as well.

Beans and Lentils

Beans are easily prepared in the instant pot, slow cooker or on the stove top. Try this simple recipe for classic pinto beans. Cover 2 cups of pinto beans with water and let soak overnight. Drain and rinse. Place in a slow cooker. Add 6 cups of water, 1 chopped onion, 2 minced garlic cloves, 1 tablespoon cumin, 1 tablespoon chili powder and 2 teaspoons sea salt. Cook on low 8 hours. Or combine all ingredients in a soup pot, bring to a boil, reduce heat and simmer for an hour on the stove top.

Combine several varieties of dried beans and add cajun spices for a delicious spicy meal. Use cooked beans to create homemade hummus, refried beans or combine with rice for a satisfying meatless meal.

Navy Beans, Brown Rice & Kale

Curried Chickpeas 

Black Bean Hummus

Black Bean & Sweet Potato Stew

Dried lentils cook quickly in the instant pot or on the stove pot. Use in curry dishes, shepherd’s pie or combine with rice for a quick and nutritious meal that is high in protein.

Lentils & Brown Rice

Madras Curried Lentils

Lentil Shepherd’s Pie

Rice

I prep brown rice in the instant pot (2 cups dried brown rice plus 3 cups of DIY veggie broth) and store it in the fridge. Cooked brown rice is excellent combined with stir fried veggies, beans or lentils and as a base for curries.

Dirty Rice

Pineapple Fried Rice

Stuffed Peppers

Curried Chickpeas
Easy to make meals using 5 common staples – curried chickpeas

Canned Goods

So many simple, nutrition packed meals come together in minutes using canned goods. I keep a variety of beans, vegetables and fruits such as peas, non GMO corn, diced tomatoes, tomato sauce, green beans and pineapple chunks on hand.

Combine several cans of beans, diced tomatoes and spices for an instant chili. Create a salsa full of chopped veggies, canned black beans and non GMO corn. Make classic hummus from canned chickpeas and serve with crackers or an assortment of veggies. Or simply combine two or more cans of vegetables…such as lima beans and non GMO corn…to make a succotash. Serve with baked potatoes for a hearty meal.

Quick Bean Chili

Aloo Mater

Sweet & Savory Curry

Easy Classic Hummus

Black Bean & Corn Salsa

Easy to Make Meals Using 5 Common Staples
Easy to make meals using 5 common staples – bean chili

Pasta

Pasta is another versatile, easy to use to staple. Because of a gluten sensitivity, I choose gluten free varieties, available in most grocery stores. I keep gluten free macaroni and spaghetti on hand. Stock up on your favorite kinds of pasta.

Create a simple meat free meal of pasta and marinara sauce. (Check out this post, for DIY Marinara Sauce and Pesto.) For another quick meal combine cooked pasta with canned tomatoes. Heat through on the stove and season with a bit of oregano and basil. If you happen to grow your own basil, make a yummy pesto sauce to serve over spaghetti. (See link to post above.) Toss together cooked macaroni and raw or cooked veggies for an instant pasta salad. Or add pasta to soups.

Goulash

Vegetable Noodle Soup

Easy to Make Meals Using 5 Common Staples vegetable noodle soup
Easy to make meals using 5 staples – vegetable noodle soup

Herbs and Spices

These common herbs and spices add flavor to meals and nutritional value. Keep on hand onion powder, garlic powder, paprika, dill, basil, oregano, thyme, rosemary, bay leaves, cumin, chili powder, ground red pepper, ground ginger, madras curry and curry powder.

I love preparing oven roasted potatoes, two different ways. For a kick of flavor, season cubed potatoes with paprika, sea salt, onion powder and garlic powder. For a savory blend, use rosemary, thyme and dill. A bowl of seasoned roasted potatoes with a big salad or steamed veggies makes a wonderfully comforting meal.

Experiment with seasonings. Add dried herbs to soups, sauces and stir fries. Additionally, those dried herbs make health boosting teas. Steep 2 teaspoons of thyme in a cup of hot water for 10 minutes, for a tea that boosts the immune system and helps fight viral infections in the body.

Easy to Make Meals Using 5 Common Staples
Easy to make meals using 5 common staples – seasoned roasted potatoes

Fresh Produce

Other than potatoes, fresh produce remains in stock in my local grocery stores. This is good news because there are so many easy meals to make using this staple.

One of my favorite meals is a chopped veggie salad loaded with a dozen or more vegetables. Chop any combo of vegetables and combine with chopped dark leafy greens.

Think beyond salads though.

Another simple meal is the veggie bowl. Combine raw or cooked vegetables together in a big bowl and enjoy. Use onions, green peppers, mushrooms, black beans, lettuce and tomatoes for a Mexican bowl. Or switch it up with Brussels sprouts, asparagus, sweet potatoes and quinoa. Any combination of vegetables is acceptable!

Stir fries are another great way to combine fresh vegetables in creative ways. Start with a base of onions, garlic, carrots and celery and add in whatever you have on hand. Use that same base, add in more fresh veggies and canned peas, green beans and tomatoes plus eight cups of water or veggie broth and you have a delicious soup. Save all those vegetable scraps as you prep food for DIY Vegetable Broth.

Fruit makes an excellent meal as well. Combine fresh and frozen fruit with two bananas and a small amount of filtered water for a breakfast smoothie. Drizzle a mixture of berries with raw honey for a mid afternoon snack. Or toss chopped apples, oranges or berries in with a vegetable salad.

Cauliflower Fried Rice

Dairy Free Potato Soup

Orange Avocado Green Olive Salad

Three Healthy Salad Dressings

Easy to Make Meals Using 5 Common Staples soup
Easy to make meals using 5 common staples -veggie bowl

Easy to Make Meals Using 5 Common Staples

It is disconcerting to walk into a grocery store and see empty shelves. It’s an experience that is new to most of us. The current situation requires adaptability and a positive mindset.

I hope these suggestions and recipes encourage you to create nutritious meals from staples that are available or that you already have on hand. If you are not plant based, meat such as chicken can be added to many of the recipes.

I promise you though, these meals are not only easy to prepare, they are nutritionally dense and satisfying. You will not go hungry and you may even discover that you enjoy this different way of eating.

If you have questions, ask in the comments section below. I’m here to walk alongside you, virtually. We truly are in this situation together. And together, we will overcome. Together we will emerge stronger than before.

Fresh Cara Cara Oranges

Check out these finds from Amazon:


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.