Sunday, November 15, 2020

Guilt-Free VEGAN Holiday Food to Savor


This post features guilt-free vegan holiday recipes to savor and tips to make meals healthier, budget and eco- friendly, taste-tempting, and joyful. 

Mix and match a colorful appetizer, salad, soup, entrΓ©e, vegetable, side dish, and dessert for Thanksgiving, Christmas, Hanukkah, or New Years. The dishes provided below are tasty, festive, and  cause no remorse.

Have fun putting them together on a "regular day" as well. If you do, you can congratulate yourself for eating low-fat, low-salt, and low-sugar whole plant-based foods both for wellness and pleasure.

Before I go any further, I'll reveal how I stay within my food budget. 

I check food prices and shop with a list, and buy bulk foods including beans, legumes, dried peas, steel cut oats, brown rice, millet, etc., whenever I can. 

My priority is to eat high quality plant-based whole foods and limit processed foods to a bare minimum.

Fresh fruits and veggies are the mainstay of my eating plan, and in-season and sale items are cost-effective. I shop local or grow my own veggies, and select unprocessed whole foods to satisfy hunger and fuel my body so it can function well. 

Sustainability is important to me and I strive toward zero waste.

Consider this. Eco-friendly habits save money and make smart planetary sense. For more about zero food waste read How to Start a Zero Food Waste Lifestyle and Why it Matters. 

To get a bang for my buck, I select organic whole plant-based foods. Organic foods contain more nutrients than conventional ones. Organic means less pollution to soil, water, air, and our bodies. 

I choose to eat many of the foods that score high on the ANDI list. I keep abreast of nutrition research, and love to read and try out whole food plant based recipes to keep my cooking repertoire interesting and healthy. 

There are many plant-based food recipes, and it's challenging to pick just a few. The ones I've selected are those I consider some of the best! 

Guilt-Free VEGAN Holiday 

Food to Savor

Post and Photo from Nancy Andres at Colors 4 Health 

First up is  a Scrumptious Hummus Recipe Roundup with 5 yummy variations on this theme. Discover how easy and economical it is to make hummus look fabulous and taste great. Included in this post  is "Creamy Savory Hummus," an original recipe from yours truly.

Photo and Recipe Link from Love and Lemons

Pictured above is a dish from Jeanine and Jack, the bloggers at Love and  Lemons. This blog celebrates how nourishing, fun, and delicious cooking with seasonal fruits and vegetables can be. Their recipe for Butternut Squash Soup certainly lives up to that claim.
Photo and Recipe from Ashley Mellilo at Blissful Basil

Ashley shares simple plant-based vegan recipes and wellness tips to unearth vibrancy, health, and happiness. When you try her recipe for Dreamy Vegan Tomato Soup, you'll be glad you did.

Photo  and Recipe from Gluten Free A-Z Blog 

See the flavorful recipe pictured above. It's from Judee Algazi, the real food blogger at Gluten Free A-Z Blog. Her recipes are easy to make, colorful, delicious, and gluten free. Lemony Greek Stuffed Tomatoes or Peppers (Vegan) are so versatile. It can be eaten hot or at room temp and can be served as an appetizer or main dish.

Photo and Recipe from Stacey at

Photo above reveals another Greek inspired recipe. Semi-HomemadeVegan Spanakopita from Stacey Eckert. It may look complicated, but it's easy to put together. Stacey specializes in vegan recipes that anyone can make and everyone will enjoy.

Photo and Recipe from Dianne's Vegan Kitchen

Meet Dianne Wenz, the food blogger at She's a Holistic Health Coach, Cookbook Author, and Plant-based Chef who offers up this delish vegan-green-bean-casserole pictured right above.

Photo and Recipe from Nancy Andres at Colors 4 Health

Let's not forget to include a salad in holiday meals. The high quality greens pictured above provide crunch, are an excellent source of plant-based protein, vitamins, minerals, fiber, water, and are low in calories. See  How to Create Flavorful, Filling User Friendly Vegan Salads.

Vegan Potato Pancake Photo and Recipe from A Clean Bake

Next up is Nora the blogger at A Clean Bake. She provides a tasty recipe for Potato Latkes that are Vegan and Gluten Free. Nora shares ideas and tips to help those with food sensitivities adapt recipes for special needs.

Note: For your information, toppings that are vegan are applesauce, coconut yogurt, soy yogurt or other grain, pea and legume or nut yogurt, and vegan sour cream. Plain yogurt or sour cream made from animal products are not vegan.

Latkes are a traditional dish that's served at Hanukkah. I authored a recipe for them too. See it at Hanukkah a Mini-guide to the Jewish Holiday.
Photo and Recipe Link from Loving it Vegan

For dessert serve mouthwatering Vegan Pumpkin Pie created by Alison Andrews, the food blogger at This treat is rich, creamy, deliciously spiced and perfect for the holidays.

Recipe and Photo from

Pictured above is an awesome snack or holiday dessert. Alena the certified vegan nutritionist from created a 4-ingredient recipe, Chocolate and Coconut Bounty Bliss Balls that takes only 15 minutes to make. You may be surprised you need not have any guilt eating them, even though they taste just like truffles.


This year our winter or summer holidays (depending on which part of the globe we reside in) may look different. Nonetheless, the holiday season can still hold its sparkle and joy. Before you finalize your plans, read this post at the WebMD Website. It poses the question, Can You Safely Host Holiday Events During COVID-19?

With a little bit of pre-planning, prioritizing, and mindfulness about world health issues, we can devise ways to honor our holiday food traditions, without guilt. 

Perhaps we'll develop a new traditions such as a eco-friendly vegan holiday celebration instead of the conventional one. 

A whole food plant-based eating plan strengthens our bodies' natural immunity and maintains or even enhances our wellness level

Please consider making each one of these recipes either for a special occasion or weekday meal.

 Which ones appeal to you?  Have you made similar dishes at your home? 

How many of the dishes you cook at home are guilt free, vegan, economical, and delicious? 

Please comment below. If you'd be so kind, visit each bloggers' site and enjoy greeting them too. 

If you like what you see, please like and re-share on social media. 

Follow me on Pinterest to get fabulous color tips, WFPB recipes, and effective self-care ideas you're sure to love.

Wishing You a Delicious Holiday Season and a Healthy, Happy New Year.

This post has been shared at Thursday Favorite Things Party

This post has been shared at tasty-Tuesdays

This post has been shared at Thinking Positive Hearth and Soul Party

This post has been shared at Weekend Cooking Nov 14, 2020

This post has been shared at Happiness is Homemade Linky Party and I'm number 54

Sunday, November 1, 2020

Inspiring Quotes to Help You Focus on Gratitude


Grateful people are those who are thankful, and are ready to show appreciation for and return kindness. Do you consider yourself a grateful person?

This post offers inspiring quotes and self-care tips to encourage you to tap into an "unlimited supply of inner gratitude." When you rely on this super power, you'll be able to appreciate people, things, and experiences rather than take them for granted.

Psychologists have discovered feeling grateful boosts happiness and nurtures physical and psychological health. 

When we practice gratitude it has a ripple effect; generosity, caring actions, and compassionate thoughts and feelings flood our brains with a chemical called dopamine. 

Each time we count our blessings (writing or reciting a gratitude list) our brains reward us by giving us a natural high. Because this feeling is uplifting, we become more inclined to give thanks, and also to do good for others.

Studies also show an attitude of gratitude helps shift inner focus from negative emotions including resentment, envy, and criticism to thankfulness, optimism, and equanimity. See Top Reasons to Practice Gratitude for more.

Gratitude and thankfulness can be represented by the color pink. Pink vibes remind us of elegance, grace, sweetness, and tenderness. Pink is a nurturing, supportive color. When we visualize this color, pink energy helps us connect to unconditional love and gentleness. Use bright pink accent pieces to decorate your living and working spaces, or wear it to convey caring and appreciation. 

Ta-da. Now on to Inspiring Quotes to Help 

You Focus on Gratitude

"Gratitude for the present moment and the fullness of life now is the true prosperity" 

~Eckhart Tolle 


“I don't have to chase extraordinary moments to find happiness - it's right in front of me if I'm paying attention and practicing gratitude.”   ~Brene Brown

“When I started counting my blessings, my whole life turned around.” 

~Willie Nelson

“The struggle ends when gratitude begins.” 

~Neale Donald Walsch 

“Great things happen to those who don't stop believing, trying, learning, and being grateful.”
                                                      ~Roy T. Bennett


Additional Reads

Easy Strategies to Draw Gratitude Into Your Life.

How Gratitude Changes You and Your Brain.

Positive Quotes to Inspire Us.

What self-care practices help you focus on gratitude? What happens when you are good to yourself?

Which quotes about gratitude resonate or appeal to you? Please let me know. 

What are you grateful for? Please share in the comments section below. 

If you'd be so kind, don't put links in your comment. I won't be able to publish it that way.

Thanks for the visit and know that I'm grateful for YOU! πŸ’“

Follow me on Pinterest to get fabulous color tips and effective self-care ideas you're sure to love. 

This post has been shared at Thursday-Favorite-Things-Party

This post has been shared at Happiness is Homemade Party

Thursday, October 15, 2020

Fall Color Exercise Tips to Burn Calories, Get Fit, and Improve Health


Chromotherapy is a centuries-old method of healing that uses the visible light spectrum (colors) of electromagnetic radiation to cure disease. Color vibrations support body and mind, strengthen natural immunity, improves outlook, and can help you get back on a healthful track.

To learn more about the history of color healing read "A Critical Analysis of Chromotherapy and Its Scientific Evolution" at the National Institute of Health Website.

To translate this concept into modern terms, explore easy, economical, fun ways fall colors can help you burn calories, get fit, and increase health below.

Fall Color Exercise Tips 

to Burn Calories, Get Fit, and 

Increase Health

1. Think of fall  foliage colors and envision rusty maroon, mustard, camel, sage, burnt orange, golden yellow, amber, smoky gray, and dusty brown hues. 

Use your imagination to see yourself frolicking through color-packed autumn leaves. If you prefer, imagine taking in the glory of a river birch, aspen, oak, or maple decked out in colorful autumn leaves. 

Whatever you choose, bring that color energy along with you as you get outdoors for a brisk, invigorating walk.

Here are my best Low Cost Colorful Ways to Create an Exercise Habit.

2. Visualize earth tones including deep brown, olive green, burgundy, copper, and other colors from the natural world (clouds, soil, vegetation, minerals, and living things) to ground, center, and calm yourself.

Earth tones are usually perceived as being friendly, inviting contemporary, and warm. They combine tones of browns and tans. They also can include richer colors containing some brown ( ex. coffee, red, jade, ochre yellow, eggplant, and deep ocean blue). Use earth tones to help you stay on task and persevere.

Use earth tone energy to motivate you to complete household chores. As you dust and vacuum, recognize you're toning muscles as well as enhancing living space. 

Turn on your favorite music and dance to the beat. Strut and shake as you make the bed, mop the floor, and have fun tidying up your house, apartment, or home office.

3. Meditate on red and the root chakra, because root chakra vibes can help fortify you, especially when you need courage, self-confidence, positive love, and resolve/will-power. 

Select those shades of red that appeal to you for an emotional and energetic lift. Crimson, bright red, ruby, or brick are examples of red colors. Wear articles of clothing in those colors to speed up metabolism and helps burn calories as you work out. 

4. Warm up gradually to rev up your cardiovascular system and increase blood flow to your muscles. Doing this may also help reduce muscle soreness and lessen your risk of injury. Cool down after your workout to allow for a gradual recovery of pre-exercise heart rate and blood pressure. 

Use slow motion (mindful) stretching and earth tones including shades of gray to connect with your core. Practice the exercise shown below daily, and before you know it, you'll be much more flexible. 

5. Eat red, orange, yellow, and green autumn fruits and vegetables including beets, pomegranates, pears, Brussels sprouts, squash, and apples to fuel your body and help it function at peak efficiency. Food is an important part of a healthful  fitness plan.

Colorful fruits and vegetables work throughout the year to heal injury, and promote and maintain health. Read additional tips to help you bloom into health here.  

6. Go apple or pumpkin picking to select colorful fall fruits and vegetables. Get a dose of extra exercise, when you park your car away from the crowds. Walk or bike to a cider mill or farmers' market.

7. Take a hike, play a ball game, or create a fall vegetable garden. Spend time in nature and participate in outdoor sports. 

8. Vary your exercise routine to stave off boredom. According to information from the Mayo Clinic a well-rounded exercise program includes aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

9. Wear comfortable clothing and dress in layers. Shed or put on additional clothing as needed.

Remember to keep hydrated. Even though the sun's rays are less direct in autumn than in summer, you will sweat when you exercise vigorously. Drinking adequate water helps regulate body temperature, aids digestion and elimination, and lubricates joints. 

Water is a calorie free beverage that works to quench thirst and prevent dehydration. It's an appetite suppressant as well. In fact, a new study shows that adults drinking only 2 glasses of water before exercising can boost metabolism by 30% for at least 30-45 minutes. Isn't that great?

10. Check out this chart, 12 Exercises that Burn the Most Calories, and get the scoop on those calorie burning exercises.

11. Save time, money, and discover exercise tips at Move it Monday. Then read 8-cheap-ways-to-exercise.

Diet and exercise are good topics to discuss with your doctor before starting an exercise program or lifestyle change. This post is offered for entertainment and informational purposes only, and is not intended as medical advice.

No matter when, where, or how you fit it in, incorporate physical movement into your daily routines. 

Research shows those who keep active tend to do so, simply because it increases a sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. 

Why not be part of this fabulous active group?

Let fall colors and my blog, Colors 4 Health, help you create easy, economical, and efficient ways to make your day livelier and healthier. 

I'd love to hear from you.

Do you yearn to exercise on a more regular basis? What helps motivate you? 

Any tips for my readers and me? 

Please take a moment to comment and re-share this post on social media with a link back to this site. 

I appreciate your feedback. Thanks for visiting Colors 4 Health. Please visit again. πŸ’“

Before you go consider this... If you feel you have too much to do, you're in luck.
There's no need to stress, because I can help you.

I am a skilled Freelance Health & Lifestyle Writer, Blogger, Author who writes non-fiction pieces to Interest, Inform, and Inspire. 

Feel free to call (520-299-3547 office hours 8am-5 PM MST) or email to discuss how my writing and editing services can relieve you of some of the deadline pressure you may be experiencing. 

Visit my Website
I aim to provide fresh ideas and content to appeal to your target audience. See more about 

This post has been shared at unlimited-monthly-link-party 18/
This post has been shared at #MLSTL
This post has been shared at Everything Fall 2020! πŸ‚
This post has been shared at thursday-favorite-things-party #TFT
This post has been shared at around-the-family-table-at-the-hearth-and-soul-link-party My post is #151