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Friday, April 7, 2017

Gentle Spring Detox with Veggies and Fruits

Some think you have to go to extremes to detox your body, but I believe in a natural, gentle process of caring for it every day of the year. Continue reading to learn how to select foods that refresh, heal, and enhance wellness and make you glad to be alive this spring.

For most effective results, eat in-season fresh local vegetables and fruits. They're the ones that are brightly colored, organic (not sprayed with toxic chemicals or come from seeds that are genetically modified), and haven't spend days or weeks coming to you from distant lands. 

Prepare and serve produce as soon after purchase as possible to reap peak health benefits. Also, get in the habit of snacking on foods like cucumbers, apples, and berries instead of junk foods. 

 Gentle Spring Detox with Veggies and Fruits

Select any of the following veggies and fruits for health-promoting effects:

·      Dark green leafy lettuce including romaine, red leaf, arugula

·      Avocados

·      Apples

·      Tomatoes

·      Cucumbers

·      Celery

·      Carrots and Citrus Fruits

·      Red beet roots and greens

·      Daikon (white), Red Radish, and other radish varieties

·      Cabbage

·      Broccoli

·      Kale

·      Spinach

·      Chard

·      Bok Choy

·      Collards

·      Parsley 

·      Watercress

·      Onion

·      Asparagus

·      Artichoke

·      Berries including Strawberries, Blueberries, and Mulberries

Vegetables and fruits are potent, because they’re loaded with nutrients, antioxidants, fiber, vitamins, and minerals. Most are available at farmer's markets, health food stores, or in many neighborhood markets in Tucson and southern Arizona year round. They're readily available in your neck of the woods too. 

Try your hand at growing some of them in a home or community garden. Experience the joy of tilling the soil, harvesting the crop, and cleansing your body the natural way. 

Get your whole family into the act. When you set a good example by eating healthy rather than eating highly processed foods/fast foods, your kids learn from "showing" rather than "telling."

Each veggie or fruit on the list helps filter toxins out of the body, aids in digestion and elimination, provides hydration and energy, builds up the body's defenses against illness and infection, and increases overall well-being. 

Food is powerful. Eat veggies and fruits to fuel your body and elevate your mood in a healthful way. That means you need to eat at least 5-7 portions of colorful produce a day. 

If you have slacked off healthy eating during the winter months, don’t worry. Be good to yourself and take steps to improve your health care habits, starting from where you are today. Springtime is a great time to convert to a more plant-based eating plan, one smart self-care decision at a time.

Before you go, please take a moment to comment. How much and how often do you eat foods from this list? Which ones are tops with you? Are you stuck for recipes? Click on a label from the list to the right of this post for recipe ideas and food handling tips or check out these:





The quote for today made me smile: "Let my words, like vegetables, be tender and sweet, for tomorrow I may have to eat them."
-  Author Unknown

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Wednesday, March 29, 2017

Celebrate Spring with Desert and Garden Flowers

I salute you with a Special Spring Desert and Garden Flowers, Colorful Leaves,and Flowering Tree Blog Post. I just noticed 500 people put this blog in their Google+ circles. Yahoo. I'm delighted and appreciative. This inspires me to visualize 500 more who will add me to their Google+ Circles or become Followers in the Coming Months. 

Now on to the show!

See more here Wordless-Wednesday-at-Tohono-Chul-Park

See this Spring Collection at Colors 4 Health Spring-Colors-Delight-and-Entice.

Before you go take a moment to comment. 

What kind of spring flowers grow in your area?

Which flowers do you like the best? 

Which desert color or plant attracts your interest?

Sharing is caring and I'd love 💗 to hear from you. 

Scroll down to the bottom of this post and enter your comment in the comment area, then click publish. Happy Spring!

The quote for today follows:

"For man, as for flower and beast and bird, the supreme triumph is to be most vividly, most perfectly alive."  D. H. Lawrence Quote Found on Brainy Quotes

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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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Thanks for Visiting

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