Thursday, July 12, 2018

How to Create an Inspiring Vision Board

A vision board is a dedicated place to display images, words, pictures, drawings, or symbols that represent whoever or whatever you want to be in your life.

This post shows you several easy ways you can create a vision board. 

Vision boards can be made of cardboard, cork board, paper, or even an online poster you design at your computer or tablet. 

There are no hard and fast rules about what it should look like. Add whatever you want, and make it any shape or size you like.

What to Include:

Anything that inspires, empowers, and motivates you. Examples are colors, textures, pictures, drawings, photographs, or magazine clippings of people, places, and things you admire and want in your life.

I joyfully create and maintain healthy habits easily and fluidly

Prints, sayings, affirmations, quotes, paintings, songs, or writing from people and books that motivate or encourage you.

Things that help you sense joy, love, health, peace, progress, gratitude, personal fulfillment, self-confidence, fun, plenty, and creativity. After all, emotions are the vibrational energy that activates the Law of Attraction. 

Include pictures, words, drawings, and souvenirs of things you love and enjoyed doing. Also feature representations of things you want to show up in your life more often.

Nan's Vision Board

Ask yourself what dreams, ambitions, or events do I want to manifest in my life? Include symbols of those too.

How to Use a Vision Board to Maximize its Power:

Relax and have fun working on it, as this instills gladness into the project.
Visualize the ideal life. What is your deepest longing? What colors convey that to you? Incorporate them.

Marianne's Vision Board

Once the vision board is complete, position it where you’ll see it every day. Reflect about the items you selected, and notice ways your body, mind, and spirit respond to its visual, positive ideas.

Commend yourself for progress, as many times as you observe it.

Share your vision board with a close friend, family member, or mentor. Then, discuss steps you can take to make your dreams materialize. 

When you affirm abundance in your life, you may recognize richness has been there along the way. 

Focus on gratitude for what you have. This step encourages more blessings.

Each time you look or think of your vision board, affirm what you seek is a reality now.

When you envision your ideal next stage of life, it helps you set and achieve new goals.

At times, I lose faith and my spirit feels deflated. After much trial and error, I've discovered how to use my vision board, when I need a "healthy pick me up."



Look at your vision board, when you’re having a rough patch, including those periods when you feel irritable, sad, confused, or disheartened.

Bank on the inspiration and motivation you used to create the vision board originally.

Kindle those warm, cozy feelings you had then to carry you through these challenging sensations and move on.

For in-depth help in creating abundance in your life, order a copy of Colors of Joy: A Woman’s Guide for Self-Discovery, Balance, and Bliss. It is designed to dispel negative energy, and its color themed journal activities make you feel vitally alive. 


Please comment below. 

Do you have a vision board? How do you use it? 

What suggestions do you think will help you create one of your own?

Want to supply motivational and self-care tips to help my readers or me? I welcome your input and thank you for the visit today.

Feel free to re-share this post on social media, as long as you give me credit and provide a link back to this post.

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Sunday, July 1, 2018

Vegan Coleslaw Quick Healthy Tasty

Looking for a quick, tasty recipe for vegan coleslaw? This one is healthy, colorful, whole food plant-based, gluten free, and doesn't call for mayonnaise.

Two proud members of the cruciferous vegetable family, green and red cabbage, are its star ingredients. Cruciferous vegetables contain a variety of nutrients and phytochemicals that work synergistically to help prevent cancer.

Red cabbage is rich in vitamin A, C, and K, and contains the minerals potassium and manganese. One cup of chopped raw red cabbage is 27 calories with 0 grams of fat, 1 gram of protein, 7 grams of carbohydrates, 2 grams of dietary fiber, and 24 mg of sodium. 

Green cabbage is very low in saturated fat and cholesterol. It’s a good source of thiamine, calcium, iron, magnesium, phosphorus, and potassium, and is a very good source of dietary fiber, vitamin C, K, B6, folate, and manganese.

Additional ingredients in the slaw include carrots, celery, garlic, onion, parsley. 

Garlic and onion are both in the Allium family, and contain Sulphur compounds with antioxidant, anti-inflammatory, and antimicrobial properties.

Parsley is a gentle plant based body cleansing and detox agent. Used primarily for flavoring or to freshen breath, it has antioxidant and anti-inflammatory benefits including pain relief and strengthening the immune system. It also provides relief from gastrointestinal issues such as indigestion, stomach cramps, and bloating.

Note: I shop organic when it's available, because it's important that food comes from a source that hasn't been genetically modified. I know organic food has higher nutrient value and tastes better too. A local health food store and farmers’ market are good places to find them.

Vegan coleslaw is a versatile dish, one that goes great at a summer picnic, potluck, or barbecue. Just as good, serve it anytime during the year. Savor its flavor at lunch or dinner with a bean and rice dish, sandwich, or alongside a hummus wrap for an economical, energizing meal.

Now on to the recipe...

Vegan Coleslaw Quick, Healthy, Tasty


4 cups green cabbage 
2 cups red cabbage
4 large carrots
3 large stalks celery
1/2 large or 1 small red or yellow onion
2 large or 3 small cloves garlic minced
small bunch fresh parsley
2 Tablespoons extra virgin first cold pressed olive oil
4 Tablespoons freshly squeezed lemon juice
2 Tablespoons rice wine vinegar or apple cider vinegar
Optional: 1 packet or approx. 1 teaspoon Stevia (this sweetener is my personal preference. Choose whatever kind of sweetener you like or leave it out)
Pinch of salt and pepper
Optional: additional herbs and spices you enjoy

What to do:

1. Wash, but don't peel carrots-scrub the skin instead. Nutrients are at highest concentration close to the surface of the carrot. Just cut off ends of these and then wash the celery and cut off ends. Peel the onion.

2. Wash and cut green and red cabbage into chunks. Put chunks through the shredding attachment of your food processor. If you prefer, use a mandoline or knife. Then shred the carrots (can also use a shredder attachment of a spiralizer, if that works better for you) Put all three ingredients in a large serving bowl.

3. With the chopping blade of your food processor, chop the parsley until it's finely chopped. Next chop onion and garlic fine. Chop celery fine too. Place all into serving bowl.

4. In a separate small mixing bowl, pour in lemon juice, rice wine vinegar (or other vinegar you choose), stevia, salt, pepper, and other optional herbs and spices. When I made this dish I used dried oregano and basil too. Whisk everything together and drizzle onto the cabbage mixture. Mix well. 

5. Marinate for a few hours before serving to meld the flavors together or serve immediately for a fresh light taste. This recipe will serve 6-8 people. Leftover coleslaw should be refrigerated and kept no more than about 4-5 days.
Coleslaw goes well with veggie chili 

Hummus Collard Wrap with Vegan Coleslaw and Pickle

Do you serve coleslaw often? Some fast food places serve coleslaw that has between 20-28 grams of fat per serving. Ask yourself whether you want to eat that many fat calories just to save time.

If you make coleslaw without the mayo (high in calories and fat), one serving is a healthy substitute for a portion of vegetables or salad.

Do you have a special recipe for coleslaw? Please let me know about it by commenting below.

If you like what you see, please share the love on social media. All that I ask is that you credit me for the post and link back to it. 💖

So excited and delighted to share one more thing with you. See the interview I did for Babs Hightower on her online magazine Babs BookMark July 2018 Issue.  Yahoo!

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Friday, June 15, 2018

50 Ways to Raise Your Vibration

Want to feel more joy, peace, and lightness in your being? Life experience and research shows when we replace outmoded or ineffective behavior or attitudes with healthier ones, it raises the frequency of our energy/vibration. 

I offer the ideas below to help you evaluate your personal habits, routines, and choices and take it from there. 

Reduce pain or stress in mind, body, or spirit by implementing some of the self-development techniques below. Use others to enable you to train the power in your brain to think more clearly and focus on the positive. Use still others to encourage you to tap into limitless love, and work and play with greater enthusiasm. 

50 Ways to Raise Your Vibration

2.   Absorb color energy from ocean, lake, river, or stream
3.    Read for fun
5.    Hydrate with water
8.    Be kind
9.    Cuddle
10. Talk instead of text
11. Reach out instead of isolating
12. Soak in an Epsom salt bath
13. Visit a museum or art gallery
14. Walk on the beach or in the forest
15. Breathe deeply
16. Bike ride in a park
17. Phone a bud to chat
19. Get more zzz's
20. Inhale the scent of freshly cut grass
21. Laugh a lot 
22. Nurture yourself
23. Trust yourself
24. Mind your own business
25. HALT (pause when you need it)
26. Refresh with lemonade, cocoa, herbal tea
27. Climb a hill or mountain
28. Skip, gallop, or dance 
30.  Listen to music (Claude Bolling - Suite for Flute and Jazz Piano Trio - Sentimentale)
 31. Create a vision board
32. Chant your mantra
33. Pray
35. Balance your chakras (see links below)
36. Learn something new
37. Daydream
39. Hug a tree or walk barefoot
40. Do anything with mindfulness
41. Light the way for someone else
42. Do chair yoga, gentle stretches, and get moving
43. Play ball with a child, children, or pet
44. Gaze at the horizon
45. Have a picnic
46. Release perfectionism
47. Cozy up to good enough
48. Create something beautiful
49. Serve a Greater Good
Additional Tips: 

Raise your vibration sky high by practicing the techniques suggested above. I guarantee they work to increase wellness and bring more zest into daily living.

Before you go, please comment below. I'd love to know how many of these life skills you use and which ones help you the most. 

Are there any you find challenging or need more help developing? Many of the posts I share on this blog feature self-care activities. Check them out.

Feel free to re-share posts so others might benefit too, but don't forget to provide a link back to this post or to those you share. 💗

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Friday, June 1, 2018

Benefits of Eating Avocados with Serving Ideas

Don’t you just love the taste of avocados? This post provides serving ideas including a recipe for guacamole, and tips to help you include more avocados in your eating plan. This GREEN SUPER FRUIT is loaded with health benefits and taste appeal. Read on to learn more about this versatile green wonder food. 

Guacamole toast sandwich with strawberries and sesame seeds

Avocados are sensually delicious, and are a powerful source of antioxidants and nutrients, including healthy unsaturated fat.  

Concerned about reducing inflammation? Avocados are an anti-inflammatory food that's easy to eat every day. It's simple to incorporate avocados into various dishes like sandwiches, salads, or to top tacos, burritos, chili, and any south of the border style food you enjoy. 

Benefits of Eating Avocados

A 3.5 oz. (100 gram) Serving 


Vitamin K: 26% of the Daily Value (DV)

Folate: 20% of the DV

Vitamin C: 17% of the DV

Potassium: 14% of the DV (more than a banana)

Vitamin B5: 14% of the DV

Vitamin B6: 13% of the DV

Vitamin E: 10% of the DV

Contains Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin), minerals and vitamins your body needs for good health.

Other Benefits 


Avocados can replace fat in recipes calling for butter or other oils.

Half an avocado is about one portion and is 160 calories.

This green fruit is low in fructose and rich in healthy monounsaturated fat and potassium.

Research suggests avocados benefit vascular function, heart health, and can possibly prevent cancer when combined with an active lifestyle and whole food plant based eating plan.

Avocados are a good source of lutein and zeaxanthin, antioxidants that protect vision. The most concentrated amounts are in the darker green flesh that's closest to the peel.

Avocados are versatile and in season in California and neighboring states during spring and summer, when we love to eat simple to prepare fun foods including salads.

Ripe avocados will yield to gentle pressure, and should be eaten within a day or two. Unripe fruit can be stored for four to five days to ripen at room temperature. 

To slow the ripening process and keep on hand longer, place a partly ripe avocado in the refrigerator. It will keep better this way.

Prep Tips: Make avocado prep simple. Sprinkle sliced avocado with a pinch of salt and pepper. Try out other seasonings like paprika, cayenne pepper, balsamic vinegar or lemon juice and notice which ones you prefer. 

Another quick way to prep and season an avocado is to cut it into chunks. Then, drizzle on a little bit of olive oil, balsamic vinegar, pepper and salt.

Now on to the Recipes:

Nancy Andres' Quick and Spicy Guacamole


1 large or 2 medium size ripe tomatoes
Juice from 2 freshly squeezed limes or lemons
1 small yellow onion diced
2 medium size ripe avocados
1 small jalapeno pepper
Freshly ground black pepper and a pinch of salt
Optional Ingredients: cilantro, chili pepper flakes, and salsa

What to do:

1. Wash tomatoes and dice. Peel onion and dice as well. Place both in the serving bowl you intend to use.

2. Wear gloves to cut open a jalapeno pepper. Rinse the pepper, remove and discard seeds, then finely chop.

3. Add half a jalapeno to mixture and proceed to the other steps.

4. Cut avocados in half and remove seeds. Score the inside of each avocado with a blunt knife and scoop out the flesh with a spoon. Put in a mixing bowl.

5. Use a fork to roughly mash the avocados. I like mine chunky, so I leave some larger pieces. Mash to the consistency you like best. 

6. Sprinkle with salt, pepper, lime or lemon juice, and add any or all of the optional ingredients you like. Cilantro is strong tasting and I prefer to use it only for the garnish. Many like it. Take what you like and leave the rest.

Note: Taste the guacamole. If you like more heat, add the other half of the jalapeno pepper and combine. Better to go slowly with this as once it’s too spicy it’s hard to eat.

7. Place all ingredients into the serving bowl and mix well. Serve immediately along with corn chips as a snack or with your favorite south of the border main course food.

If you're making it early, refrigerate until serving time. Best way to store is to cover it tightly (air tight container) and not to keep it for more than a day or two before serving.

Note: Guacamole that’s exposed to the air and not eaten right away, will turn gray-brown from oxidation. To reduce this effect, sprinkle the top with a teaspoon of lemon or lime juice. Cover guacamole tightly before refrigerating.
Note: Chilling tomatoes hurts their flavor. I recommend you chop and add tomato for the guacamole right before serving.

Here's a colorful, taste tempting recipe from Gluten Free A-Z Blog.

 Avocado Basil Gazpacho

 Picture and Recipe Source: J Algazi

creamed avocado gazpacho with chopped vegetables
Smooth, creamy, and crunchy describes this delightfully healthy gazpacho.

Did you learn something new about avocados from my post? 

Do you eat avocado often or not so much? Is that going to change?

Please take a few moments to comment. Share the love and spread the word about this delicious GREEN wonder food. When you do, provide a link back to this post.  

More about GREEN

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