Wednesday, March 15, 2017

4 Day Color-packed Vegan Menu Reveal

Tips to Help You Eat More Fruit and Veggies
Lentil Stew with Ginger Spiced Chickpeas and Brown Rice

Most people I know have heard it’s healthy to eat the rainbow by munching on at least 5-9 servings of color-rich fruits and veggies per day. 

This post provides pictures and ideas about ways to include more delicious produce-packed fresh food combinations that are varied, healthy, and color-packed.

Post updated 2/16/2023

My photo essay, 4 Day Color-packed Vegan Menu Reveal shows you how easy it is to incorporate delicious, nutritious vegan foods into breakfasts, lunches, and dinners. 

I cook with my eyes as well as my other senses to bring you brightly colored veggies and fruits that are healthy, tasty, and easy to prepare. 

Note: any vegetable, fruit, legume, bean, nut, seed, or whole grain mentioned in this post is organic. I buy, grow, and eat organic fruits and vegetables. This designation assures the produce hasn’t been genetically modified (NO GMO’S), is not grown in soil, fertilized, or sprayed with toxic chemicals or pesticides, and the integrity of the plant is maintained and its innate nourishing, healing qualities are left intact.  

Green Lentils, Carrots, Red Cabbage, Celery, Minced Garlic, Ginger, Cumin, Pepper

The pictures above are just a sample of what follows.

Plan vegan meals with care, and you'll reap BIG rewards. 

There are so many vegetables and fruits in the world to choose from, you'll never get tired of eating them. 

Make sure your meals contain an assortment of produce, whole grains, legumes, nuts, seeds, and beans.

Eating a variety of the nutrients you need, helps you stay healthy, happy, and improve the quality of your life.

Plant-based recipes can have added flavor and increased health benefits, when you use lively herbs and spices for seasoning

Vegan dishes are cost effective and eating this way gives you pep and energy to spare.

See Important Reasons Why I Eat Whole Food Plant-based Foods

To Live Longer

To Live Happier

To Live Stronger

To Maintain Healthy Weight Without Dieting

To Be Kind to Animals and the Planet

To Prevent Diabetes, Heart Disease, Cancer, and Stroke

To Eat Delicious, Nutritious Food

To Keep Life Simple

Day 1

Steel Cut Oatmeal with Blueberries

Vegan Quinoa Salad
Tri-color Quinoa, Red Pepper, Carrots, Asparagus, Romaine, and Red Cabbage Salad

colorful  pinto beans and chard dish
 Pinto Beans and Chard Dish, Fresh Tomato Sauce and Italian Seasonings

Day 2

Pearled Barley, Sliced Banana, and Ceylon Cinnamon

Tips to Help You Eat More Fruit and Veggies
Lentil Stew with Ginger Spiced Chickpeas and Brown Rice

Romaine Salad with Sprouted Mung Beans, Red Beans, Squash, Beets

Day 3

Red Grapefruit Salad with Organic Raisins and Mint

Buckwheat Pancakes

Massaged Kale Salad
Massaged Kale Salad recipe

Scrambled Tofu and Veggies
Tofu Scramble with Red Potatoes, Zucchini, on a bed of Tossed Greens

Day 4

Sweet Potato, Avocado, Black Bean Enchilada with Mole Sauce, Corn Chips and Salad

Napa Cabbage Stir Fry
Napa Cabbage Stir-fry, Carrots, Mushrooms, Onions with Miso/Ginger Flavored Sauce

Tempeh Salad on Collard Wrap
Tempeh Salad, shown on an open collard wrap

*Key Information: The Academy of Nutrition and Dietetics (AND) official position on a vegan eating plan advises that an appropriately planned vegan diet is best for reducing the risk and treating illness such as heart disease, hypertension, some forms of cancer, and type 2 diabetes. Their research shows that vegan diets were found effective at promoting a lower body mass index (BMI), are more environmentally friendly than other diets, and safe for people in all stages of life-including athletes, pregnant women, children, and older athletes. 

Read More About a Plant-based Lifestyle:

Please share your ideas, comment on mine, or ask questions about meal planning and/or ways to add more veggies and fruits to your meals. 

I'd love to hear from you and appreciate your support. Please don't put links in your comments, as I won't publish them that way.
Thanks for understanding.

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Wednesday, March 1, 2017

Ways Colorful Flowers Boost Our Happiness

When we receive a gift of fresh flowers or present them to ourselves, this caring act draws positive energy into our lives. Each flower family and its hue has an energy of its own. Read on to discover ways colorful flowers with distinctive color frequencies can increase joy and a sense of well-being in you. 

This post has been updated 4/11/2021

Flowers please our senses. Noticing a flower’s subtle or bright color, touching the petals, leaves, and stalks as we arrange them in a vase, and inhaling the fragrant aroma delights us. Our contact with this form of nature transmits the plants’ earthy, vibrant energy to us. 

Some, like me, feel an interdependent relationship with plants deep in our being. 

My food plan is a plant-based whole food one, and I know and appreciate that I can't exist on earth without flora in my life.

Now science backs up what plant-based vegans have been observing, studying, and sensing over the years.  Results from Nutritional Update for Physicians: Plant-based Diets affirms the major benefits for patients who decide to start a plant-based diet. 

It can help them reduce the number of medications they take to treat a variety of chronic conditions, lower body weight, decrease the risk of cancer, and reduce their risk of death from ischemic heart disease.

In another study, Researchers Jeannette Haviland-Jones, professor of psychology, and husband Terry McGuire, professor of genetics and evolutionary biology from Rutgers University in New Jersey, explored the link between flowers and life satisfaction.

This 10-month study traced and tabulated participants' behavioral and emotional responses to receiving flowers.

Ta-da. The results show that flowers are a healthful moderator of moods (stabilizes them) and has potent power to elevate moods.

*Flowers have an immediate impact on happiness. All study participants expressed "true" or "excited" smiles upon receiving flowers, demonstrating extraordinary delight and gratitude. This reaction was universal, occurring in all age groups.

*Flowers have a long-term positive effect on moods. Specifically, study participants reported feeling less depressed, anxious, and agitated after receiving flowers.

*Flowers help us feel a higher sense of enjoyment and life satisfaction.

*Flowers make intimate connections. The presence of flowers led to increased contact with family and friends.

Our reaction to colors and flowers is extremely personal, so remember to check in with yourself often, and select those that appeal to you. 

Flower Power Ideas

Yellow flowers are cheery, a symbol of friendship, respect, rebirth, and faithfulness. The birthday flower for the month of March is a yellow flower called a Daffodil (from the Narcissus family). Choosing a bouquet of daffodils is a fine way to celebrate the idea that spring is right around the corner. 

Yellow flowers convey lighthearted, whimsical, energetic vibrations. For an easy, economical way to harness this power for your good, use your imagination to visualize a bunch of your favorite yellow flowers. 

If you prefer, visit a local farmer’s market, your neighborhood green grocer, or pick a few from your garden. Set the intention to use yellow to your advantage. Invite this happy color into your home, office, and heart. 

Red Roses smell heavenly. Red and rose colored ones traditionally signify love, passion, romance. Spotting them in a garden or looking at your beloved may lead to poetic inspiration. 

Read this from Robert Burns: A Red, Red Rose. The red rose is a subject pictured in Greek and Roman art, where it was tied to Aphrodite, or Venus, the goddess of love.

Lilac is the color of the flowers below. It is a light purple shade. In florist speak, lilac flowers symbolize first love. Lilacs bloom in springtime, and for this reason represent fresh starts and renewal. Lilacs also denote confidence, which makes them a good gift for Mother's Day and grads. 

The shade, most popular for lilacs in the U.S. is captured in the picture above. Other shades of lilac flowers can be dark mauve, lavender, or white. Lilac bushes flower with lilac flowers, or other types range from pale lilac, rich lilac, deep lilac, or white.

Lilacs can be a spiritual helper, because violet is a spirit centered ray. Envision this color to help you clear a space or situation (physical, mental, or emotional) you feel you're stuck in. 

Lilacs are often preferred by feminine personalities, and those who are delicate and sensitive. Once lilacs are cut from a lilac bush, the flowers don't last for more than a day or two. Enjoy lilacs' heavenly scent and know you are worth this special short-lived treat. 😊

Please leave a comment below. What is your favorite flower? Is it the scent, color, shape, or texture you admire most? Please explain. 

How does getting a bunch of flowers make you feel? Share that too.

Would you like to learn more fun things to do with colors? 

Keep the momentum going. Get additional color and lifestyle tips and ideas by visiting my Website. 

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