It’s springtime and in San Antonio that means FIESTA!
It’s springtime and in San Antonio that means FIESTA!
The San Antonio Romance Authors (Romance Writers of America) bring you an awesome chance to win a glittering and collectible Fiesta medal.
These medals are in limited supply and not currently for sale. Are you ready to win one? We hope so. During the dates of April 19-28, visit the below sponsors sites for an opportunity to learn about them and get entered to win a medal.
Entrants need to be at least 18 years old and love romance books as much as we do. USA only for shipping and void where prohibited. Entry to all contests is free. You can only win one SARA medal for the whole event.
I have the letter “T”. Visit the other sponsors to collect the letters.
Want to win? To enter click the caption under the T.
A while back I was asked to join a group of multi-published authors to put together six never before published novellas with a Christmas theme. This was my first walk down a truly indie path and couldn’t ask to do it with a better group of women. I also LOVE Christmas stories. Well, anything Christmas.
I’ve have some ask me what it means to be indie. I write for a publishing house in New York, Harlequin’s Love Inspired line. I love working with my editors there. They put the book together and send it out into the world. I get an advance and a royalties beyond that. That is considered a traditional contract.
With an indie it is like opening my own small business. I alone decide on the product I’m going to produce and hire the right people such as editor, cover designer. I promote and get the word out. Working with experienced authors has been great and I’m so proud of the set of book we are offering
My story is Forever Christmas Kiss–Jolene Navarro: Isabella Cortez is a small town librarian with a large family and has been in one too many weddings. This Christmas might be the worst. Not only is she still single, but she is standing in her twin brother’s second wedding. His best man is the opposite of everything she wants in a husband–an artist, and the biggest Peter Pan she has ever met. Xavier Sanchez grew up in foster care, and has no family or traditions. He lives in the moment, which gets him in trouble. Can the rock steady librarian help give him roots? Can he teach her to take a risk and fly?
Nasty rumors are floating around about the fat in nuts. Instead of being afraid of the little nuts you should embrace them for the nutritious, healthy snack they provide. Almonds, cashews, walnuts, or pistachios, any whole nut makes a healthy high-protein snack. And these nuts are high in fiber.
You mix protein with fiber and you will fill full longer. Even though they are loaded with the good fats, it’s still important to measure out portions.
A hand full can lower cholesterol, make for a healthy heart, help weight control and even lower cancer risk and that is just the tip of the iceberg for these tiny little nuts.
Unfortunately, too few Americans eat nuts regularly: They account for less than eight percent of daily antioxidant intake. Let me remind you that just a small handful can add protein, fiber, good fats and important vitamins and minerals to you diet.
Here are my favorites.
Pistachios: They slow down your eating
Pistachios are my travel companions. This nut has the fewest calories, less than four calories each. If you eat them shelled, then you are working for your food and you’ll eat less but it takes longer. I love eating them in traffic on my long trip home.
Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, which we need for healthy nervous system and muscles. Vitamin B6, is another gift that comes in this tiny package. It helps lift your mood and build up your immune system.
About 50 nuts make up a serving.
Almonds: They keep things moving.
Of all the nuts, almonds have the most fiber. If nothing else I hope you have learned how important fiber and a healthy digestive system is to your overall health.
They are also rich in vitamin E, a powerful antioxidant. Some research shows that almonds are good for someone trying to keep their blood sugar levels healthy. In one study: Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them. They may also help if you are on a healthy weight loss journey. In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Almonds may even keep your gut healthy: A test-tube study (funded by the Almond Board of California) found that Almonds brought more good bacteria to the body’s immune system.
Unsweetened almond milk and unsweetened Almond/coconut milk are two of the milks I use in my smoothies.
About 23 nuts make a serving.
Pecans: The Heart of Texas. This is a native and our state tree.
Pecans are famous for those tasty pies. But what they should be know for is the health benefits to your heart. They may help prevent plaque formation in your arteries. In fact, a Journal of Nutrition study (funded partly by the National Pecan Shellers Association) found that consuming pecans can help lower LDL cholesterol levels by as much as 33 percent. Pecans may also buffer your brain health, according to an animal study from the University of Massachusetts Lowell. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.
Serving size is only about 18 halves.
Cashews: Good for your brain
Cashews deliver the magnesium. Which may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron. They also are heavy in iron and zinc. Our body uses iron to carry oxygen to our cells, and zinc helps with immune health and healthy vision. Unsweetened cashew milk is the other liquid I like using in my smoothies. It has less calories than skim milk (25 compared to 80) but has more calcium (45% compared to 30%). It is also creamier.
About 1/4 cup is a serving.
Walnuts: A happy nut.
A handful of walnuts may level out any mood swings you might be having because of hormones. Manganese has been given credit for happy mental health and nerve health. It also has the most antioxidants of all nuts. This is the stuff that helps protect your body from the cellular damage that can lead to heart disease, cancer, and premature aging. If you would rather avoid fish, walnuts have the highest counts in omega-3 fatty acids. They fight inflammation. I like to drop a small hand full to a smoothie every now and then.
A serving is 14 walnut halves.
A couple of my favorite smoothies:
(Right) Walnuts, fresh blackberries, kale, frozen blueberries and a cup of unsweetened cashew milk. (left) Unsalted almonds, frozen blueberries & strawberries, fresh bananas & spinach along with unsweetened almond milk. I throw them in my Ninja for about 40 seconds and enjoy!
There are more nuts to explore and this is a good site to find information :
Today is M and I’m going to tell you about a great MEAL deal at My H.E.B. Okay so I might be stretching the M part a little much. but I wanted to tell you about these meals I found at My local H.E.B. In the Texas Hill Country there is one grocery store. It started in Kerrville and grew from there, with a huge heart for non-profit work and giving back. They also pride themselves in local and healthy choices. I buy my organic bulk seeds and grains at My H.E.B.
Once I started making so many smoothies I needed to keep fruit in the freezer. I wasn’t looking for pre-made mixes but found the HEB Blendables. The best part? They were $1.50…Yes, that’s right. One dollar and fifty cents. That is cheaper than a happy meal. You could just add water and call it good, but I like to add my own little touch. It is still the cheapest meal you could get for the nutritional value.
Here is one of My favorites.
The Powerhouse Smoothie
Handful of fresh spinach
3 tbs hemp
half juice of a lemon
1 cup unsweetened almond/coconut milk
Plus there are the Spurs commercials.
Do you have a fast go to for an easy morning meal?
Lemons are happy fruits. I love just having them around the kitchen. They bring sunshine indoors. Lemons are to bring joy and happiness. Even Judy Garland as Dorthy, sings about troubles melting like lemon drops in Somewhere Over the Rainbow.
Lemons bring happiness. The home remedies that use lemons are endless. They are one amazing little fruit. I’m going to freeze some lemon juice to add to my ice cold water.
The health benefits of lemons are due to its many nourishing elements like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus and protein. Lemon is a fruit that contains flavonoids, which are composites that contain antioxidant and cancer fighting properties. It helps to prevent diabetes, constipation, high blood pressure, fever, indigestion and many other problems, as well as improving the skin, hair, and teeth. Wow, I need to start putting lemon in my water everyday.
Studies conducted at the American Urological Association highlight the fact that lemonade or lemon juice can eliminate the occurrence of kidney stones by forming urinary citrate, which prevents the formation of crystals.
Next time you make a smoothie, cut a lemon in half and squeeze some juice to perk it up.
Do you add lemon to your fish and chicken or maybe your water? What is your favorite healthy L food?
No surprise that Kale and Kiwi are on the list of healthy foods. Kale is a dark green that packs more iron in a serving than beef (calorie for calorie). It’s rich in carotenoids lutein & zeaxanthin.
Okay, and that means???
Kale delivers these to the retinas and they absorb the sun’s damaging rays. The nutrients in kale have been shown to help bone health, aid in natural (non-stressful) detoxification and it may lower the risk of cancer.
It can get a little tough and bitter, so I take the stems off and with a little almond milk with smoothies or oil for salads you can “massage” the leaves to soften them. I also like the baby kale. Adding a fruit such as strawberries or kiwi helps too.
The fuzzy skin of a kiwi can be eaten the same way the fuzzy skin of a peach can be eaten. It’s great when mixed with other fruits such as strawberries, pineapple and banana.
It is actually a giant berry and has more vitamin C than an orange. It’s loaded down with fiber, vitamin E, polyphenolis, potassium, magnesium & zinc. And it is my nephew, Kennan Ward’s favorite fruit. (Kennan is another great thing that starts with K).
Kale, Kiwi & Banana Smoothie
2 kiwi, peeled and cut into small chunks
1 cup of kale
1 banana, peeled and chopped
quarter of avocado (love the color)
handful of sliced almonds
Half a lemon squeezed into mixture
1 cup unsweetened almond milk
1 cup vanilla nonfat Greek yogurt
And there you have K – as you can tell I substituted spinach for kale (I didn’t know I was out of kale). I think this might be one of my favorite smoothies. What about you? Do you have a favorite kale or kiwi recipe or maybe another food in the K family?
These mild peppers come with only 4 calories and just 0.91 gram of carbohydrates in a serving. If you looking for low-carb you can’t get any better. They also have less than a gram each of protein and fat.
What they do have is a rich amount of vitamin C and A. Vitamin C is an antioxidant that works to project cells from damage. Vitamin A is known for helping keep skin and eyes healthy.
Capsaicin is the stuff that makes your eyes water if you get too much. It is also a potent anti-inflammatory agent.
If you want the milder peppers avoid the older one with the white wrinkles. The older a pepper gets the hotter it gets. Just like us girls. 🙂
At first I was just going to give you a pepper popper recipe, but I thought there has to be a way to add them to my smoothie list. I have to confess when it comes to heat I’m a baby.
But with yogurt, vanilla and a bunch of blackberries a touch of zap is fun and refreshing. If you have a problems with the all the seeds in blackberry switch them out with cherries.
Blackberry & Jalapeno Smoothie
1 cup of frozen blackberries (or cherries)
1 medium banana
1/2 jalapeno (scrape out insides and chop)
1/2 cup unsweetened almond milk
1 pure vanilla extract
1 Vegan Smart Vanilla nutritional shake
I couldn’t think of any other J healthy foods. Can you and do you love jalapeno peppers or avoid them?
First of all you can not get high from hemp. Even though hemp and marijuana are both made from the Cannabis plant, hemp seeds contains less than a trace of THC which is the psychoactive substance in marijuana.
What hemp does have is a complete source of protein, which means that they provide all the essential amino acids. Complete protein sources are very rare in the plant kingdom. Quinoa is the only other example of a complete, plant-based protein I can think of. Hemp seeds are also rich in healthy fats. They have a 3:1 ratio of omega-6 to omega-3 along with good amounts of vitamin E, phosphorus, potassium, magnesium, calcium, iron and zinc.
Whole hemp seeds are high in fiber, both soluble and insoluble. This is great stuff for your digestive health. I made the mistake of buying shelled hemp seeds. They have less than 1g of fiber, but all the other good stuff.
Soluble fiber forms a gel-like substance in the gut. It is a valuable source of nutrients for the beneficial digestive bacteria, and may also reduce spikes in blood sugar and regulate cholesterol levels.
Insoluble fiber adds bulk to fecal matter and may help food and waste pass through the gut. Consuming insoluble fiber has also been linked with a reduced risk of diabetes.
This is great stuff for your digestive health. I made the mistake of buying shelled hemp seeds. They have less than 1g of fiber.
This week I will be adding three tbs of hemp seeds to one of my smoothies every day.
This is one I had today:
Three tbs of hemp
one cup kale
one cup red & black grapes
one cup frozen blueberries
one cup unsweetened almond milk
I threw it all in my Ninja for about 40 seconds. I like the bites of graped you can see in the smoothie.
I had a hard time finding healthy foods that start with H. Did I miss one? Do you know of any healthy H foods
If I hurry this post will be for April 7th, the day of F in the A to Z Blogging Challenge. For our healthy foods there is one that brings to mind sweet childhood memories and another that is all new to me.
When my parents moved us back to the Texas Hill Country the twenty-seven acre property they bought, included a fig and peach tree. I remember people coming to fill bags of fresh fruit. My mom would make preserves, but they still produced so much fruit she was always giving it away. Along with their quarter acre garden and chickens we always had fresh food. Any heath issues I have now I can not blame on my childhood. Memories like these make me wish I could thank my parents for so many things I took for granted, but I digress.
Figs: These little fruits are high in vitamin A, K & C along with a gram of fiber in one fig. Just a few can give you about 20% of the RDA. For their size, figs are one of the most nutritious fruits you can eat. Not only are figs high in fiber, but they deliver potassium and magnesium also. Figs and fig leaves a have been shown to help prevent chronic diseases and help in weight management. Be careful if you are on a low sugar or low carb diet. To much of a good thing can be bad for you. You might need to limit their intake or you will lose the health benefits of eating figs. (Fig Newtons do not count as a health food. just FYI).
Oh, flaxseed. How did I not know about you? So so tiny yet so full of good stuff. The flaxseed has one of the largest nutrient payoff for it’s size. Did you know they have over 100 times more phytonutrients than oats, wheat bran, or buckwheat? What phytonutrients? ( I had to look it up).By Laura Dolson Low Carb Diets Expert, says, “Phytonutrients, also known as phytochemicals, are compounds found in plants (apart from vitamins, minerals, and macronutrients) that have a beneficial effect the body. There are over 30,000 of them, yet only 100 have been analyzed and tested. Phytonutrients are what defend and protect our trillions of cells from disease. They have similar effects as an antioxidant, boosting the immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair. Along with flaxseed, highly colored vegetables and fruits tend to be highest in these chemicals, but tea, chocolate, nuts, and olive oil are also great sources of phytochemicals as well.”
So throw some in your smoothie! Make sure you blades chop them so they don’t wash straight through you. You can also grind them right before you eat them to make sure all the nutrients are easily available to your system.
While it’s not technically a grain, it hangs out well with them in the vitamin and mineral data, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax well, doesn’t compare.
To make it even better, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. All of this makes it a great food for weight loss and maintenance.
But wait there is more! Flax Seed is Rich in Omega-3 Fatty Acids.
I add a couple of tablespoon to almost all of my smoothies. Here is one I tried with figs! It was delicious, maybe even one of my favorites.
1.5 cops of fresh Spinach
1 cup of frozen blueberries
2 tablespoons Triple Zero Greek Yogurt
one cup of unsweetened almond milk
Okay, so bring on the F foods I forgot and if you have a favorite flaxseed or fig smoothie share please!