Turmeric Recipes

Turmeric Recipes

Do you add turmeric to your meals? Did you know it has superb anti-inflammatory properties that fight infection and strengthen the immune system?

In this post, I share with you how to make golden milk and a turmeric salad dressing.

I. Turmeric Latte

I love turmeric latte because it’s warming, grounding and very nourishing for the body when it’s cold outside. The ingredients in this golden milk include cell protective compounds, anti-inflammatory properties and a brain boosting effect.
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Ingredients for one serving:
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– 1/2 cup of non-dairy milk (I think hemp milk works best but you can also use almond, oat or rice milk)
– 1 tsp of turmeric
– 1 small piece of fresh ginger
-1/2 tsp of cinnamon (I add nutmeg as well)
– 1 pinch of ground black pepper*
– A dropfull of stevia or maple syrup (or two dates)
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You can either mix all ingredients in a small saucepan and bring to a boil, of blend them together and then add a 1/4 cup of boiling water.
The second method takes less time and tastes just as good.

*IMPORTANT: the curcumin in turmeric is best absorbed in the body in combination with piperine, found in black pepper. 


II. Salad Dressing

Two tablespoons of hemp seeds*

A teaspoon of tahini (even better will be few soaked cashews)

A generous bunch of cilantro

A dash of mustard seed

A tablespoon of nutritional yeast

A pinch of Himalayan salt

A tablespoon of apple cider vinegar

A pinch of oregano spice and garlic to taste 

*The compounds in turmeric are fat-soluble so you need to consume it with a serving of healthy fats.
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The brands I use:

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—~>> The base is spinach, steamed Brussel sprouts and few slightly warmed pineapple chunks.
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Spicy, hearty and sweet = > my favorite combination! 🙌🏻

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If you liked this recipe please share it with your friends, and subscribe to my blog to receive notifications for my next posts.

p.s I am also a firm believer that the food we eat brings comfort and holistic healing to our physical and energetic body. The color yellow can be used therapeutically to open up the solar plexus and bring vital energy to the spleen, liver pancreas, and stomach.

*If you like to learn more about chakra music and meditation – check this post.

~With Love and Care,

Ana-Maria

 

*NO BAKE* Cake Recipe: Raw Vegan

*NO BAKE* Cake Recipe: Raw Vegan

Do you like desserts?

I do, very much, and this is why I created this healthy and still absolutely decadent and delicious cake. I came up with the recipe for my birthday but you can of course enjoy it all year around.

Ingredients

15-20 medjool dates (pre-soaked in water for about thirty minutes), one container of frozen raspberries (about 350 g), a cup of dried mulberries, a cup of kombucha (any berry or hibiscus flavor will do), a packet of cauliflower rice, a cup of raisins, few tablespoon of raw coconut flour, a medium container of unflavored coconut yogurt, a cup of sunflower seeds, a cup of blueberries (for decoration)

Flavors

Vanilla, Cinnamon, Nutmeg, Cacao, Lavender

Instructions

Making the crust:

  1. In a food processor, blend by pulsing your riced cauliflower, the raisins, the sunflower seeds and mulberries. Add a small amount of kombucha (it will create a fuzzy look), the cacao, the coconut flour and your spices. The formed paste will resemble a cake crust, as illustrated on the photo. You have a low-calorie crust that tastes as legit as if it was made from flour…Trust me!:)

Creating the cream:

   2. Layer a small amount of coconut yogurt on top and let it sit for few minutes.

   3. Meanwhile, blend the dates and the frozen raspberries until they form a creamy consistency. You may need to add few drops of water depending on your food processor`s potency.  I also added lavender for its aroma.  Arrange the blended product on top of the coconut yogurt.

Decorating:

4. Finally, add another layer of coconut yogurt and arrange with any berries you like.

Place the cake in the fridge and let it sit for minimum of 12 hours.

Invite friends over and enjoy the cake together!

Try my other desserts too.

Hope you like this recipe. Comment below if you have any questions or comments.:)

 

Refresh Your Morning With A Smoothie

Refresh Your Morning With A Smoothie

This smoothie is my ultimate favorite because it tastes so good and is so nourishing: I am sure you will love it! 

You only need a blender (or food processor) and a few ingredients.

Tip: If you buy them in bulk you won’t have to worry about running short on supplies soon. You can store packets of frozen fruit in your freezer and save a bit of money this way. I also buy larger quantities of seeds and cacao that usually last me for a month. You can even buy bananas in volume and freeze them. Personally, I prefer to skip that when it`s cold outside.

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What You Need

Three cups of spinach

A tablespoon of chia seeds and two tablespoons of hemp seeds (or pumpkin seeds)

A tablespoon of cacao

A half to a cup of almond milk (you can also mix it with water or fresh green tea)

A cup of fresh or frozen berries 

A dash of nutmeg and cinnamon

A banana (or two)

Optional

A scoop of plant-based protein  46511117_2257672464464856_5224111130355433472_n

Voila! It is so easy to make and will leave you feeling energized and nourished. You can eat it as a snack or as a full meal depending on your caloric needs and goals.

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Approximately: a serving of this smoothie recipe contains 67g Carbs, 16  grams Fat, 14 grams Protein and 420 calories.

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To make it more liquid add more water/almond milk

The smoothie is rich in potassium, calcium, vitamin C, iron, omega 3 and magnesium. 

The given macros are calculated without adding additional protein sources as the protein powder I personally add as well.

 If you like this post, check out my other smoothie recipes. 

*This information is general and serves to help you estimate the high nutritional value of smoothies. Tailor the amounts to your individual taste and nutritional requirements for optimal wellness. 🙂
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TIP: To create this purple color -add a teaspoon of spirulina or chlorella to your smoothie.:)

If you love blueberries as much as I do, go ahead and make this gourmet vegan cake – a perfect treat for the upcoming holidays. The recipe can be found here.

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Let me know that you enjoyed this post by spreading the wellness vibes and giving it a thumbs up!

With Love and Care,

Ana-Maria

 

 

 

Cranberry Choco Delight

Cranberry Choco Delight

Happy Thanksgiving!

What are you grateful for today? 😊 I am so grateful for being able to share my passion for health and wellness with all of you.

This is my festive recipe for you. I hope you enjoy it.

Ingredients:

  • A cup of soaked almonds (have to be raw!)
  • Half of avocado, three-four medjool dates
  • Two tablespoons of cacao
  • A half of cup of canned coconut milk (it is ticker)
  • A cup of raw cranberries

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Instructions: 🥁

1) Place your pre-soaked almonds (for a minimum of 20 min) in your food processor and leave them to blend for about 10 min or until the almonds release their fat and start to form a buttery consistency.
2)Add the avocado, your coconut milk and the dates and blend by pulsing for about a minute.
3) Add the cranberries. You may also add a touch of stevia or few raisins for extra sweetness. I also add a dash of cinnamon, chili flakes and nutmeg.
4) Decorate with toppings of choice. I used 
mulberries and maca powder.

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The Importance Of Gratitude For Happiness

The Importance Of Gratitude For Happiness

Because it is Thanksgiving today let’s collectively raise our gratitude practice: not just today but always.🥂💫

The daily habit of expressing gratitude sends signals to our brain to produce “happy” hormones like serotonin. The latter develops neurological pathways that create more positive thoughts in our subconscious mind. And, voila, you become happier and more abundant just by being grateful for the good that enters your life. Gratitude is the brush that paints the canvass of our vibrational state of being.

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In addition, our gratitude should never be directed only towards “big” achievements or palpable (material) acquisitions. Gratitude encompasses being grateful for the air we breathe; for the water we drink; for the food we eat; and for the friends and strangers that cross our path to uplift our spirit and gift us with memories of laughter and joy.

My personal gratitude practice includes writing things down in my journal and mentally sending a “thank you” note to everyone and everything that brightens my day with their presence in my life. Just give it a try and you will experience tremendous shifts in your self-perception and the world around you.

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If you like this post please don’t forget to like and subscribe to my blog.

 

 

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Connect To Your Heart With Meditation

Connect To Your Heart With Meditation

Our heart contains the memory of every moment of triumph, defeat, happiness, sorrow, courage and angst we have experienced in our lifetime.

On a biochemical level, our heart literally tries to protects us from experiencing a situation resembling old trauma or negative experience by shutting down and triggering the fly or fight impulses. Thanks to the so-called messenger molecules, our brain translates every emotion into a chemical equivalent that we feel in our whole body (liver, kidneys, intensities) but mostly in our heart.

For example, it is very common that people become closed off for new romance shortly after a break-up because the heart acts as a guardian and tries to keep us at bay from falling again for an emotion that may hurt us. In this case, it is very important to be very mindful of your past and mindfully and continuously attest to your heart that is safe for you to be loved, respected and heard. In order to practice this conscious attainment to your heart health, you need to spend the time to retrace the earliest memory you can remember of you being hurt or neglected as a child (or a young adult) and send healing thoughts to that experience. Now lovingly reassure your heart it is safe for you to let go of past pains.

That equation applies to every other situation and relationship. It might be a colleague/your boss/a family member/an estranged friend. Very often we attract people that resemble a behavior we are trying to escape from. Perhaps your boss is disrespecting you, or your colleague is talking down on you; or your family members are not supporting your lifestyle choices?

Whatever that might be it is always a reflection on your view the world and yourself. Whatever we project is mirrored in the external environment and the way people treat and perceive us. And it all begins in your heart. If your heart is tuned to vibration of unconditional love and compassion you will begin to emanate this to everyone you meet and they will subconsciously start to mirror your vibration of self-respect, mindfulness, and kindness. The most efficient way to be more attuned to your heart is through movement therapy and meditation.

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I created a clip for you with instructions you may follow to start your meditation practice.

    • Begin by visualizing your heart shining brightly surrounded by light.
    • Place your hands a few inches in front of it without relaxing them on your chest. The heart has a very high magnetic frequency and you might even feel your hands warming up. Imagine a golden thread connected between your heart, hands, and temples.
  • Align your thoughts to match the vibration of peace and surrender. Then stay in stillness and let go of any thoughts. Just feel your heart, and listen. Ask your heart what does it need and why does it want? What is it afraid of and is it ready to let go?

My favorite meditation music for this practice.


I hope this article serves you well. Spread the wellness vibes by forwarding this meditation to a loved one who is going through a hard time and might need that. Check out my health coaching services.

 

 

With Love and Care,

Ana-Maria

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Lock Your Motivation To Exercise: In Few Steps

Lock Your Motivation To Exercise: In Few Steps

Not everybody has an innate necessity to exercise and I understand that.

In fact, I hear so often from people that attempt to join my classes how hard it is for them to find the motivation to find the time for it. However, those of my students who attend practice regularly tend to show up every week without hardly ever missing a class. And they are just as busy as those who don’t.

Why? Because they are committed to seeking the positive changes they experience: stronger connection to their bodies, better coordination, decreased stress, a deepening sense of calmness, positivity, and confidence.

Based on the most commons reasons I’ve collected throughout the years, in this post, I share my strategies how to overcome excuses NOT to exercise and, instead, start doing it… And sticking to it.

  1. “No Time For Exercise”

This one is understandable. I have a lot of clients who are busy mums with young children and a full-time job. However, my strong belief is that finding 30-60 minutes for exercise provides us with more energy, pathos and motivation to work on our goals, take care of our loved ones and also feel good about ourselves. Same applies to hard-working gentlemen. Finding the time not to think about work and just connect to your body and the endorphins it produces will strengthen your stamina and endurance in every other area of your professional and intimate life.

Fitness is more than aesthetics, it is a way of somatic feeling. It is in our DNA to move our lymph system and detoxify our cells with purifying sweat. Of course, too strenuous exercise impedes wellness as much as no exercise does. But you can always find a routine that is stimulating and not over-taxing on your body: yoga, dancing, swimming, and pilates are the most effective low-impact routines for your joints. If you are more advanced, you can easily implement a few hiit sessions per week that work your whole body and are very time-efficient because they usually last no more than twenty minutes.

2. “I Get Too Lazy”

First of all, I don’t quite believe people who claim that are lazy.

That’s usually a pointer for not being motivated enough to re-write the script in your head that includes a cozy couch and a TV/laptop/book/snack/any other distraction. So it is up to You to communicate to your emotional self who doesn’t like to be bothered to leave the comfort of your home and exercises. It is up to You to teach your emotional self that exercise is an activity that will make you feel better…much better than if you just sit on the couch all day and persuade yourself you are too tired or busy to go out and move. In fact, you can easily workout from home by streaming a class or playing a video on youtube.

In those situations, it is You Versus You. Proving to yourself that you can be your own motivator is a skill that you can translate in everything else you do. I find it also helps to mark your workout routines on your calendar or, even better, create an alarm that buzzes off a few hours prior to your class. It may not work immediately but your brain will start to accumulate the input that you are supposed to be doing it. Until, eventually, it forms a habit in you and becomes second nature.

Granted, on those days when you’ve had too little sleep, too much work and not enough energy (or you are sick) –  of course, it is best to listen to your body and rest. However, I personally find that a gentle stretching routine (or a meditation) brings more energy into my body and I feel more centered and less fatigued.

3. “I Am Too Un-Coordinated/Self-Conscious”

First of all, coordination, aerobic endurance and flexibility are learned and cultivated with practice and you don’t have to be a professional athlete (or dancer)  in order to start working out. In fact, many of the most popular fitness influencers proudly share their stories of having been over/under-weight (or just not into fitness at all) before they fell in love with it and made it their job.

Think of babies. They are never self-conscious of being silly. They just wiggle to music and often joyously laugh if they fall on the ground. Unfortunately we, adults, tend to lose that genuine enjoyment from exploring new things and laughing at ourselves when we fail. 

In my work, I teach different classes and most of them include dance or some sort of rhythmic movement. There are always people who get discouraged from not getting the patterns immediately and, thus, giving up. But those of my attendees who allow themselves to feel awkward in the beginning quickly make rapid progress and soon enough praise my classes for the challenge it gives them and the skills they develop with every class.

Don’t be afraid to start doing new things: in fitness and in general. If you don’t like group classes and prefer to workout alone in the gym but have no idea where to start – hire a trainer or go online and search for free workout plans. Whatever your choice of exercise is – commit to it and give your body time to adjust.  It takes twenty-one days for us to cultivate a new habit.

 

If your new yea`s resolution is to exercising more - don't look for motivation. It is not to be found, it is to be created. And employed.
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If you live in Seattle come join my classes!

I would love to hear from you! Are you a fitness regular or a fitness on-and-off type of exerciser? Comment below. 

 

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