Strawberry Nut Quinoa

ingredients

1 cup cooked quinoa

4 sliced strawberries

2 tbsp nut butter

directions

1. add all ingredients to bowl

2. mix all around

3. delicious!

how do I cook quinoa?

1 cup quinoa, 2 cup water, bring to boil, simmer covered for 20 min, let sit covered for 5, uncover, fluff, serve.

Banana Apple Oatmeal Smoothie

ingredients

1 cup water

1/4 cup coconut milk

1/2 banana

2 tbsp quick oats uncooked

1/2 apple

1/4 cup raisins

1/8 tsp cinnamon

directions

1. Add all ingredients in blender

2. Blend until smooth

Oatmeal Raisin Cookies (Raw)

ingredients

1 cup rolled oats

6-8 medjool dates

1/2 cup raisins

1 tsp cinnamon

directions
1. chop oats in food processor
2. put chopped oats in bowl and add remaining ingredients
3. kneed all ingredients with hands until a big sticky ball is formed
3. create small balls with hands, then flatten to the shape of a cookie
4. Eat up!

Banana Berry Brown Rice Breakfast

ingredients

1 cup brown rice cooked

1 banana mashed

sunflower seeds

pistachios

goji berries

directions

1. mix in bowl

2. enjoy!

Do you have a poor body image?

After menarche and as soon as I started developing curves, my body image was extremely distorted. I started praying to look and be anyone else other then myself. I have written myself off, compared myself profusely to others, and in the midst of it all, completely lost and buried my own identity represented as this curvy body of mine.

I am a women, a women with curves, a women with spunk. These curves represent the dips and turns in my personality and character. In and out my character weaves into someone special, that's me!

Sit cross legged in a quiet space. Inhale deep, exhale deep. Ask yourself, what is it going to take to accept who you are? For me it has been surrendering to my unknown, welcoming moments of silence, letting go, forgiveness, acceptance, support, love. What is it going to take for you? Give yourself the gift of silence and listen to your heart speak. This will bring you one step closer to loving and enjoying this wonderful gift, this beautiful body of yours.

Frozen Papaya Berry Blast

ingredients
1/2 cup papaya
1/2 cup blackberries
1 banana
1 small carrot
4-5 ice cubes

directions
1. add all ingredients to blender
2. blend until smooth
3. feel cooled off and refreshed!

Sprouted Hummus Avocado Wrap

ingredients

couple spoonfuls of hummus

chopped tomato

chopped cucumber

sprouts

sliced avocado

brown rice wrap

directions

1. spread hummus on wrap

2. add cucumber, tomato, and sprouts

3. add avocado

4. wrap your wrap and say yummm!

Baked Pasta (Gluten Free, Dairy/Soy Free)

ingredients

2 cups brown rice penne

1 cup tomato sauce

1/8 cup nutritional yeast

1/2 tsp italian seasoning

1/4 tsp onion powder

1/4 tsp sea salt

1/8 tsp black pepper

1/2 cup garbanzo beans (optional)

10 black olives sliced (optional)

directions

1. cook pasta el dante, strain, put into casserole dish

2. mix all other ingredients into pasta

3. bake at 375 degrees uncovered for 15 minutes

4. sprinkle with nutritional yeast

Inspired by Wardeh Harmon's Baked Pasta Recipe

Creamy Apply Curry Dressing

ingredients

1 apple cored

1 garlic clove

1 lemon juiced

1 cup olive oil

1 tsp corriandor

1 tsp tumeric

2 tsp cumin

2 tsp ginger

1/8 tsp sea salt
4 cups of mixed greens

directions

1. blend all ingredients until smooth

2. drizzle over mixed greens

3. Enjoy!

Limiting Beliefs

Would you like to know what is holding you back and leaving you stuck in a rut? What are some of the messages you have taken on as your own that are not resonating or serving you at this point in your life? Here is an example of what has held me back in the past and new thought patterns that helped me grow and move forward in my life.

Take out a piece of paper and pen and list your top 10 limiting beliefs that are holding you back from living your dream life. Follow it with a top 10 list of your new beliefs to counteract the beliefs holding you back.

My Limiting Beliefs:

1. I'm not good enough or seen unless I'm a successful money maker

2. Money is more important then happiness

3. You are nothing without an education

4. Relaxation is being lazy

5. Be fearful when you do not have control

6. Beauty comes from your appearance

7. Satisfaction only comes when everything is DONE

8. Mistakes are failures

9. Perfection is the goal

10. Accomplishments are only in the form of material

My New Committed Beliefs:

1. I am good enough as I am and seen by acting from my heart

2. Happiness comes first and abundance will follow

3. Trust my instinct

4. Relaxation and self care is needed for my well-being and happiness

5. Spontaneity and freedom will give me infinite possibilities

6. Beauty starts from within

7. I am satisfied when I am being creative

8. Mistakes are learning experiences

9. Perfection is imperfection

10. Accomplishments stem from my spiritual growth

Watermelon

One of summer's thirst quenching juicy fruits with many healing qualities. A natural anti inflammatory aiding in the relief of arthritis and asthma. A great source of Vitamin A, Vitamin C, and lycopene. This pink beauty is loaded with antioxidants helping neutralize free radicals. Free radicals are in our bodies and can cause a great deal of damage. They have the ability to oxidize cholesterol, making it stick to our blood vessel walls, risking heart attack or stroke. Free radicals can increase inflammation occurring in arthritis and can lead to joint damage. Watermelon provides us with magnesium and potassium, as well as B1 and B6 which are great for energy.

For the most antioxidants, choose the fully ripened watermelon. The color and quality of the flesh is a good sign of ripeness. A nice deep color absent of white streaks. Eat as is, puree it for soup, add to smoothies, salads, or even try it on the grill.

Watermelon Smoothie

3 Parts Watermelon

1 Part Coconut Water

Blend!

Lamb Stew w/ Garden Tomatoes & Brown Jasmine Rice

ingredients

2 lb lamb stew meet (cut into 1/2" cubes)

2 large onions, diced

2 cup carrots, chopped

6 cup kale

2 large garden tomatoes, diced

2 cup cooked brown jasmine rice

3 tbsp extra virgin olive oil

1 tbsp dried parsley

1 tbsp dried basil

1 tsp dried oregano

1 tsp dried thyme

2 1/2 tsp sea salt

1/2 tsp pepper

directions

1. brown stew meat and onions in olive oil over medium high heat in a large pot

2. cover meat and onions with water, bring to a boil, lower and simmer for 1 hour

3. add tomatoes and carrots to meat and cook for 20 minutes

4. add kale, cook for 4 minutes

5. add rice and serve!

Homeade Granola

ingredients

3 cups rolled oats
¼ cup slivered pumpkin seeds
¼ cup chopped walnuts

¼ cup raisins
½ cup pure maple syrup
¼ tsp nutmeg
½ tsp cinnamon 

directions

1. preheat oven to 350 degree 

2. combine all ingredients in bowl & bake on cookie sheet for 30 min (stir half way through)

3. cool before serving

variation

add ½ cup dried shredded coconut

Sweet Mochi Breakfast Cereal

ingredients

2 - 2 inch mochi squares

3 tbsp goji, mulberry, raisin mix

1 tbsp sesame seeds

1/4 cup cashews

1/2 tbsp coconut oil

1/8 tsp cinnamon

directions

1. follow mochi baking instructions on back of package

2. mix all ingredients in a bowl

3. yummy!

what is mochi?

mochi is a gluten free nutritious baked brown rice treat. It is crunchy on the outside and warm and chewy on the inside. also great when stuffed with nut butters, coconut butter, and/or honey/jam. 

where to buy mochi?

found in most health food stores. Discount Coupon here: www.grainaissance.com/wherefind.html

Farm Fresh Local Market

No better morning then arriving early at your local Farmer's Market and having first choice on the ripest fresh fruits and vegetables!  My body jumps inside when it can be in line with nature's natural harvest. Onions, potatoes, tomatoes, carrots, beets, peppers, plums, peaches, cherries, melons, all so delicious in the summer months. Feeling the gratitude that comes from tasting foods that are in season. Most foods in our grocery chains are picked unripe in order to travel thousands of miles to get to our plate. Think about all of the pollution that will come from the transport alone!

Go green and support your local farmer's market. Your body and your local farmer will be thanking you for it! Find a market near you at http://www.localharvest.org/.

Feel

www.cianellistudios.com