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Friday, March 10, 2017

Shop Smart, Save Big, Eat Healthy

No matter how well off we are, most of us want to conserve our resources, yet prepare and eat nourishing, delicious food. To save time, money, and increase the nutrient content of the foods we eat, consider my food selection tips. They work well for me and can help you transform yourself into a savvy food shopper supreme.

Food Shop at the Right Time, Place, and Pace for You

Make a meal plan, write out a shopping list, cut coupons, or use a shopping app that generates all of these. To save big, plan to buy products that are in season, on sale, and are top quality. Here’s help. "4 Key Reasons to Eat a Variety of Colorful Fruits and Veggies.”

Pick a time and place where you can shop in an orderly, unrushed manner. This sets a calm tone to your experience and helps you resist impulse buying.

Read every label including those on bagged fruits and veggies. Manufacturers can change ingredients so pay attention. Take note of the fresh date, and don't purchase anything that isn't at the peak of freshness. Beware of products that contain additives, preservatives, or any food stuff like nuts, milk, or gluten that might cause an allergic reaction for someone in your family.  An informed shopper is a smart shopper. See this from Dr. Mercola,  “Top 10 Food Additives and Why It’s Important to Avoid Them.”

Organic products have not been sprayed or injected with pesticides or other unsafe chemicals. That’s why I buy them whenever they are available. See this for more. #SayNo2GMO

 When you spot foods that are laden with fat, salt, sugar, or ones with names you can’t pronounce, it’s a safe bet those are products to avoid. If unhealthy foods are not brought into your home, there’s little chance you or your house mates will be eating junk

Make sure you’re not hungry, lonely, angry, or tired when you need to food shop. Eat, rest, call a friend, or scream and vent before you set off to the store. To help you resist those extra things you’re tempted to grab, use a small basket rather than large shopping cart. This limits shopping space and curbs an inclination to purchase foods with empty calories or frills. Here’s more on a related topic.  “How to Maintain Good Health this Holiday Season.”

Shop the perimeter of you supermarket first. That’s where unprocessed, whole foods are likely to be found. Select dried or canned beans, legumes, and fresh leafy greens for protein. They are much more economical than ready-made foods. Whole grain foods like organic steel cut oats, organic barley, and organic rye flakes contain more nutrients than highly processed boxed cereals and taste just as good if not better.

Organic Pearled Barley, Organic Banana, and Organic Ceylon Cinnamon

Spend at least 70% of your food shopping time in the produce department. Look for the freshest, best looking fruits and veggies you can find. If you don't see products you like on the shelves, ask the produce manager to get them for you from the back. Make sure your meal plan includes at least 5-7 portions of fruit and veggies per day.

If your schedule is jam-packed, get precut or frozen veggies and fruit (ones that don't contain sauces or added sugar). The extra few cents you spend on convenience will help you in the long run to stay on a health promoting track.

Shop Smart, Save Big, Eat Healthy! You and your body deserve TLC (Tender Loving Care). Set the intention to follow through. Please let me know how you manage your food shopping routine.

Do you delegate responsibility for food shopping or prep to someone in your household or share it?

Any tips for my readers and me? Please leave comments and have a fabulous day.

My quote for today is: “Cook what's fresh for the day. When you're using fresh fruits, vegetables, and foods, it's easier to keep the weight off. And I eat whatever I want - just not a ton of it.” Actress Debi Mazar. Read more at:


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Tuesday, February 14, 2017

Celebrate Your Friends and Yourself This Valentine's Day

I've been reflecting about friendship and what it means to me this Valentine's Day. The words that come to mind are kindness, authentic, non-judgmental, close attention, sharing, growth, thoughtfulness, give-and-take, balance, willingness, warmth, generosity, blessing, grace, showing up, gratitude, fun, tears, laughter and visions of all those I hold dear in my heart. 💗




This post is my love letter to you dear friends 💌. Thanks to all those who have come to my blog this year, and all those who have yet to come. What words, ideas, or feelings come to mind, when you think of friendship or Valentine's Day? Please let me know you're visiting me, by sharing in the comments section below. Hugs to you dear ones. Nancy Andres

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Thursday, January 12, 2017

Gluten free Vegetarian Chili that's Fast, Flavorful, and Protein Rich

The multilayered flavor of this vegetarian chili comes from basic pantry ingredients including vegetables and spices. This dish is simple and inexpensive to make, gluten free, vegan, and loaded with plant-based taste, protein, and fiber. Feel free to leave out or add additional vegetables or seasonings, and know any beans you like fit in well. The recipe is adaptable and forgiving so relax and have fun in the kitchen. 

The way this dish is set up now, it yields 4 large or 6 moderate servings. It contains approximately 10 g of protein in every portion, and makes great leftovers too. 


·       1 medium organic red onion, chopped
·       1 large organic red bell pepper, chopped
·       2 medium organic carrots, chopped
·       1 4 oz. can organic mushrooms chopped
·       1 ½ cups organic frozen corn kernels (defrost in refrigerator for a few hours)
·       4 squirts Braggs Liquid Aminos (or 2 tablespoons gluten free low sodium soy sauce)
·       2 large or 4 small cloves garlic chopped
·      3 tablespoons chili powder
·       2 teaspoons ground cumin
·        a few sprigs fresh oregano
·       1 small can (15 ounces) organic diced tomatoes with juice (I used fire roasted tomatoes)
·       1 can (15 oz.) organic black beans, drained
·       1 can (15 oz.) organic mixed beans, drained (the mixed beans I selected contained kidney, black, and pinto beans)
·       1 can (15 oz.) organic kidney beans, drained
·       ½  to 1 jalapeño pepper (use gloves to take out the seeds and cut in half, then chop fine) Omit this ingredient, if you like a milder chili or increase the amount if you like it hot)
·       1 cup water
·       1 bay leaf
·       1 to 2 teaspoons lemon or lime juice (use the juice you like best)

·       Garnishes can include: sliced avocado, guacamole, corn chips, scallions, radish, red onion, gluten free vegan cheese, nutritional yeast. 

What to Do:

      1.  In a large Dutch oven or other heavy-bottomed pot, put in chopped red onion and sauté dry over medium heat until soft (about 2 minutes). Add chopped garlic, red bell pepper, carrots, mushrooms, and stir. Continue to sauté  without oil by  adding a drop of water to fry pan. See more by clicking this link and going to step 2 (directions for browning onion and garlic without oil).

2.   Add chili powder, cumin, and a half to a whole (depending on how hot you like it) jalapeño pepper finely chopped. Stir until fragrant, which should take approximately 1 minute.

3.    Add three cans of beans, water, and bay leaf. If you'd prefer to use cooked dried beans, see how to prepare dried beans.

4.  Stir in canned or cooked dried beans to combine and let the mixture come to a simmer (covered). Add the diced tomatoes and juice. Cover and continue cooking, stirring occasionally. Reduce heat as necessary to maintain a gentle simmer. Cook for 25 minutes. Add corn kernels and lemon or lime juice and cook 5 minutes more. Correct seasoning by adding salt and fresh ground pepper to taste. Remove chili from the heat.

Gluten Free Mixed Bean Chili (Topped with Radish and Onion), Salad with White Bean Dressing, and Quinoa/Corn Chips

Serving Suggestion: This dish is hearty, filling, and tastes great. Place chili in colorful dishes and serve with sides of guacamole, salsa, and steamed brown rice. If you want to keep it real simple, mix cooked brown rice, salsa, and guacamole into chili for a flavorful meal!

Spicy Mixed Bean Chili and Brown Rice, Topped with Guacamole

Why not try this recipe too? Colorful-Tasty-Tucson-Tacos.

Please Note: I write and publish topics of interest for those who want to create and maintain a healthier lifestyle. My Website is To see information about my writing services, details about the interactive self-care journal, Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss, and health tips and ideas visit often.

The quote for today follows:

Margaret Cousins, novelist. "Chili is not so much food as a state of mind. Addictions to it are formed early in life and the victims never recover. On blue days in October, I get this passionate yearning for a bowl of chili, and I nearly lose my mind."

Do you eat beans often? What are your favorites? Do you have a go-to chili recipe you'd like to share? Please let me know by commenting in the space provided below.

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Sunday, December 25, 2016

Quotations to Inspire You in the New Year.

Start the New Year off to a healthy start by reflecting on these self-care quotations. They can comfort, inspire, or motivate you. Perhaps you're afraid to risk moving forward or avoid change. Quotations can help access your inner wisdom. Once you tap into that guidance, let it enable you to head in a new or more positive direction in 2017.

Maybe this year you'll read a quotation that will re-enforce your resolve to detach with love from people, places, or things that no longer bring you joy.

No matter what stage of life you're in, it's possible to improve your sense of well-being. Quotations can help you identify with that part of you that feels small, afraid, unfulfilled, or dreads to do things differently.

Embrace and accept yourself as you are. Know if change is necessary for your betterment, the answers will come. Hang in there and remember to like and love yourself just the way you are right now. 

Contemplating the wise words of others has been an instrument for personal growth for me. I've used the wisdom of others as role models. Quotations from my mentors, teachers, and students have provided encouragement, support, and validation. I'm so grateful!

Learning how to compose and recite affirmations (quotations I write and repeat to myself) helped me summon the courage to pen and publish a woman's self-care journal. Affirmations continue to give me inspiration to keep up with writing this wellness blog.

I suggest you use quotations from people you admire to spark your creativity, sustain your momentum, and refresh your spirit. Repeat them aloud to fortify your resolve to pick yourself up and begin again.

Let these messages help you remember to be kind and gentle with yourself and others. We are all part of the human race and need compassion more than ever in the world today. Be an instrument of peace.

Wishing You a Happy Holiday. Many Blessings in the New Year!

Which quotation or quotations put things into perspective for you?

Do you have a favorite quotation that inspires or motivates you? 

Please let me know what are your favorite quotations. How many of the ones I shared in this post resonate with you? Comments are greatly appreciated. Scroll down to the bottom of this post to comment. Please remember to click publish after you've done that.

Thanks for the visit. Be Well and Live Your Best Life Ever in 2017!

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Wednesday, December 7, 2016

Frida Kahlo: Exciting Exhibit at Tucson Botanical Gardens for Wordless Wednesday

This is a Wordless Wednesday post, but I'm so excited about the show at the Tucson Botanical Gardens that I wanted to RAVE about it. 

Frida Kahlo, is an artist who is best known for the many self-portraits she painted. She was born in Mexico City in 1907, and lived with Diego Rivera, her Mexican Muralist artist husband in La Casa Azul until her death in 1954. Her home is now a museum and pilgrimage site for many who consider the artist an early Mexican feminist.

The exhibit in Tucson is a recreation of the gardens Frida maintained at La Casa Azul. The plants, colors, and forms that were such an important source of inspiration to Kahlo are included in the installation. 

See the pictures now...

At the Entrance to the Frida Kahlo Exhibit

A side view of entrance to exhibit

Here's a link to the Tucson Botanical Gardens and details about the Frida Kahlo: Art, Garden, Life Exhibit October 10, 2016 - May 31, 2017

In the courtyard at Casa Azul

The Years Frida and Diego Lived at La Casa Azul

Here I am Enjoying the Sun and Surroundings

This Meso-American-inspired replica of a Pyramid built by Diego Rivera,was in the central courtyard of their home. It was a showcase for a diverse collection of cacti and succulents native to the deserts of Mexico and the Southwestern United States.

Lunch at the Cafe Botanica tops off the visit with a Christmas Eve Salad, Veggie Torta, and Bean Taco

If you live near or in Tucson or can come for a visit, this lovely exhibit is sure worthwhile.

How many of you have seen this exhibit or plan to come by before it ends in Oct. 2017?

Please comment below and share the love if you like what you see.

The quote for today is : "I paint self-portraits because I am so often alone, because I am the person I know best." Frida Kahlo

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Thanks for Visiting

Hope you enjoyed your visit and will return again. Be well. Live well. Lead a colorful life! Warm regards, Nan