Walk with Me in Tucson

I moved to Tucson from the east coast in 2001 and am thrilled I did! During the winter months of December, January, February, and March, I breathe easy and appreciate not having to shovel snow or walk in slush.

Here in my city, one that's surrounded by majestic mountain ranges, I dash out for a hike or walk in a sweater or light jacket, sweats, and my athletic shoes or hiking boots. I'm good to go.

On one day's hike, here are a few things I saw. This beautiful Palo Verde Tree.

I also saw a saguaro, prickly pear, and basked in the beauty of a perfectly clear blue sky.

On to another day, as I strolled along in Downtown Tucson, I saw this vista. It's a picture that captures one area of the city, showing one section of the Catalina Mountains in the background.

On the third day I saw this humongous figure on the University of Arizona Campus. Isn't it a neat sculpture?

On the fourth day I saw this...

It's a decorative screen gate in front of a residence. I love the scroll work. Tucson is home to many exceptional craftspeople, iron workers, and metal artists. I don't know the name of the artist of this one, but I love it.

No matter where you walk or hike in Tucson, there are interesting or beautiful things to see. Walking is a cheap exercise that can even be thrilling. All you need are a good pair of walking shoes, comfortable clothing, a sunhat and sunglasses, some time, and an adequate supply of water to keep hydrated.

Do you walk outside for exercise, entertainment, to run errands, and/or to learn about new places and things? Please share your comments about that with me below.

Walking is one of my favorite pastimes. Even when I'm grumpy at the start, breathing in fresh air, a change of scene, and mild temps lift my spirit and energize me. 

Walking grounds me to mother earth, gives me a sense that my Higher Power is with me, and introduces me to new sights. Walking also refreshes my perception of places I've visited before.

Walking often calms an overactive mind. 

Walking allows creative juices to flow.

Walking reduces stress and relieves aches and pains from sitting.

Walking briskly gets blood pumping and lungs oxygenated.

Walking without a specific destination in mind is a way to stay present and live in one moment at a time.

Walking outside provides a dose of natural Vitamin D from the sun, and is an element that helps prevent depression and promotes sound sleep.

How often do you walk outdoors and what tricks or tips do you use to get yourself going? At times, I need extra motivation to stop what I'm doing to walk. You know, those sticky times when I'm glued to my seat at my computer, and think I have too much to do and too little time. 

Please comment below with motivational ideas, tips, tricks and comments about walking. How many of you readers have ever visited Tucson and how many of you are locals? Sure would love to know more about you and your willingness to exercise outdoors.

My parting picture is of cowgirl Nancy A, outdoors at Trail Dust Town. What a hoot!

The quotation for today is:

"For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone." Audrey Hepburn. Read more at: brainyquotes

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Broccoli, Why It's a Smart Food Choice For YOU

Broccoli, Why It's a Smart Food Choice For YOU

Stir Fry Ginger Broccoli, Carrots, Red Pepper, on Brown Basmati Rice

Broccoli is a key weapon in the dietary arsenal against serious health issues. This flowery green vegetable boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, helps with Vitamin D absorption, and contributes to bone health. Case Adams, PhD in Natural Health Sciences explains, “Researchers from Italy have recently determined that broccoli will cut inflammation within hours. And eating broccoli for just ten days will cut the body’s inflammation by more than half.”

Following are shopping tips, preparation ideas, and serving suggestions that make eating broccoli simple, delicious, economical, and nutritionally savvy.

Note: Use organic vegetables, fruits, beans, legumes, nuts, and seeds whenever possible, because organic produce tastes better, is healthier for you, and doesn't pollute the planet.

Shop for broccoli at a farmers' market, health food store, or pick it fresh from your home garden. In fact, learn why growing your own broccoli sprouts (indoors year round)  is one of the most cost-effective ways to improve one’s diet. Biggest-Nutrition-Bang-for-Your-Buck/

On your food shopping run, select fresh broccoli that has dark green, tight, dense florets, or flowers. Leaves and stalk should be firm and fresh-looking too. Flash frozen broccoli is a suitable replacement, when the fresh variety looks yellow or is wilted.

Store broccoli in the crisper compartment of your refrigerator for a few days, but don't wash until ready to use. Broccoli is inexpensive and is available throughout the year in most supermarkets.

The easiest way I've found to clean and prep broccoli is to rinse it in cold water. If broccoli seems sandy, soak in cold water and rinse until clean. Use a sharp paring knife and cut across the head, below the florets. Separate each individual flower into a bite-size piece. Don't discard the stalk and leaves; they are edible. The stalk is rich in fiber and the leaves are rich in nutrients. Cut off the tough bottom part of the stalk and the hard outer covering. Chop in small pieces, as the stalk takes longer to cook than the florets.

Broccoli should retain its bright Kelly green color, even after it is cooked. Quick cooking (steaming) is the healthiest method to use, because it retains the most nutrients. Don't steam for more than 5 minutes tops. If you accidentally overcook broccoli, it tastes strong and bitter. One way to remedy this is to sprinkle 1/8 teaspoon of salt or low sodium soy sauce to mask the bitter taste.  

To add a lively dimension to broccoli’s flavor, sprinkle on fresh cut dill, basil, oregano, browned minced garlic, or a seasoning blend that combines a medley of flavors. Add zing to this powerhouse of nutrition, by splashing on a teaspoon of lemon juice or a ½ teaspoon of mild flavored vinegar.

Uncooked broccoli is a crunchy addition to green salads, coleslaw, potato salad, and bean salad. Add raw pieces of broccoli including leaves and stalks to any vegetable salad.

Eat florets, leaves, and stalk of Broccoli

Broccoli is in the same plant family with cauliflower, cabbage, garden cress, bok choy, and Brussels sprouts. This green vegetable is a mighty source of folate, vitamin C, calcium, beta carotene, vitamin K and iron. "As little as 10 grams a day or 1/8 cup of chopped broccoli can have a significant effect on reducing your risk for developing cancer," advises Dr. Steven G. Pratt, author of SuperFoods Rx: Fourteen Foods That Will Change Your Life.

Meatless Monday Salad with Broccoli, Black Beans, Quinoa Tabbouleh, and Pumpkin Seeds

Here’s another simple, delicious recipe you'll love. It comes from Saveur Magazine.  Steamed Broccoli with Sun-dried Tomatoes and Pine Nuts.

Note: if you prefer, you can substitute cashews or walnuts. They are more economical and easier to find.

Serve broccoli often, because it makes a great addition to any meal and can be easily incorporated into a stir fry, pasta dish, soup, casserole, or stew. If it’s handled properly and not overcooked, this plant powerhouse will nourish and energize you and make you and your family sing its praises.


The quote for today follows:

 “Let food be thy medicine and medicine be thy food.”  ~Hippocrates

Please take a moment to comment below. Do you eat broccoli often and how do you like to serve it? Did you learn anything new about this superfood? I welcome hearing about your tips and vegan recipes that include broccoli. If you like what you see, please spread the word. Sharing is caring.

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Share the Love

Today and every day is a wonderful time to share my love, thoughts, and feelings about you, me, and the meaning of "share the love." I'm going to do it by using original quotations I've created and present to you. Each is a gift dear reader. I've shared a few of them in blogs posts, and others are affirmations I repeat to myself. The rest are inspiring ideas I get during meditation or when I'm out living my abundant life. If any have meaning for you, please let me know.

"Love yourself through each day, even if it is challenging. Self-compassion fills each day with promise." Nancy Andres

"I nourish my mind, body, and spirit healthfully and my thoughts, feelings, and actions heal me." Nancy Andres

"Friendships are like gardens. They give us pleasure and comfort, as long as we tend them with care. Nurture your friendships and your garden will grow." Nancy Andres

"Recovery and healing are day-at-a-time processes. I am generous with myself and others and know each of us has the option of starting over any time we need to." Nancy Andres

"I keep life simple by lovingly focusing on my own business and gently releasing others to experience their own choices." Nancy Andres

"Joy is everywhere that I see it. I live life with my eyes wide open." Nancy Andres

"Be well. Live well. Lead a colorful life!" Nancy Andres

Sending Much Love to You Every Day of the Year.

P.S. Feel free to use these quotes, but please link back to my post.

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Creative Gift Ideas Women Love

If you're anything like I am, you try your best to select the "perfect" present for each of the women on your gift giving list. Are you stuck for gift ideas for Valentine's or Mother's Day, Birthdays, Graduations, and Thinking of You Gifts? No need to fret. I'll provide several ideas to help you whiz through the shopping process. Put some thought into it, and the recipient of your gift will be delighted and so will you.

Photo Jack Moreh/Freerangestock.com

1.Consider the preferences of the person you are shopping for. Think of the colors she wears and the color scheme and style of furniture in her home. Is it modern (sleek and unadorned), traditional (classic and solid), or Mediterranean (scrolls and flourishes)? Does she like new ideas and up to the minute fashion? Perhaps she wears classic styles and color-coordinates all her outfits. Choose your gift according.

2.What are her hobbies and interests? Is she the outdoors type (sports or gardening items), stay at home home-schooling mom (on-line magazine or newspaper subscription), career woman ( streamlined pocketbook or case for a laptop or tablet), or the woman who wears many hats? Is she a woman who works out at the gym or a health club, while on her lunch break? Perhaps a thermos, gym bag, or gym attire would fit the bill. Does she stop at the market on the way from her kids' soccer practice? She may appreciate an insulated shopping bag or appointment book. 

Her lifestyle is a good clue to her taste. Accessories like a beautiful scarf, sunhat (UV protection), cross the body pocketbook, wallet, yoga mat (recycled material of course) are items that don't require you to know her size.

3. Give a customized gift, if you can. You don't have to break the bank to do that. Make her a bead jewelry necklace in her favorite colors, frame a picture of the two of you, or make a scrapbook keepsake of a favorite time you two spent together. If you don't have enough pictures of that time, cut out ones from magazines to illustrate joy, fun, dancing, music, bike riding, or other activities you enjoy doing together. Another idea that is personalized is to make a donation in her name. You'll be able to work within your budget, and help spread the holiday spirit in a very generous way.

4. A wonderful idea that I've saved for last is affordable, provides hours of entertainment and discovery, and makes an eye-catching gift. 

Colors of Joy: A Woman's Guide for Self Discovery, Balance, and Bliss is an interactive journal that's heartwarming and attractive. In fact, you don't have to wait for special occasions. Surprise that special someone by ordering it and gifting it right now.

Purchase an autographed copy from my Website by clicking right here www.nancyandreswriter.com/contact-me/, pick up a copy of Colors of Joy at a fine Book Store or Shop Where it is Sold, or order it at Amazon Books.

This post has been updated 1/31/18

The quote for today is:

• “Books make great gifts because they can unveil hidden secrets.” –Dan Brown
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• Wishing you a Happy Day Dear Readers. Sending Love and Hugs your way!  
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Hearty Vegan Black Bean Soup

Hearty Vegan Black Bean Soup

To warm you this winter, ladle out a piping hot, spicy bowl of black bean soup. It features a combo of black beans and colorful veggies that are nutrient rich, appealing, and comfort cravings for a filling, delicious meal.

Ingredients:

1 lb. dried organic black beans

10 cups cold water

1 large organic yellow onion chopped

5 cloves organic garlic grated

1 Bay leaf

1 teaspoon chili powder or more to taste

¼ cup fresh chopped cilantro and a handful of fresh chopped parsley
½ jalapeño pepper (wear gloves to seed and chop)
1 can 15 oz. chopped organic tomatoes (get ones that are packaged in a BPA free can) or use 3 fresh chopped organic tomatoes, when in season

4 organic carrots chopped

4 stalks organic celery chopped

½ cup organic cremini or baby bella mushrooms sliced

Salt and fresh ground black pepper to taste

What to do:

1. Pick over and rinse black beans to remove extraneous matter. Soak black beans for at least 6-8 hours. Spill out soaking water, and rinse well. The US Dry Bean Council provides several methods for soaking beans. See which one you like best. http://www.usdrybeans.com/recipes/beans-pre-prep/

Note: I offer you the choice of using dried black beans or canned ones. Consider this. Dried beans are more economical and taste better than canned ones, because the flavoring melds into them as the beans simmer on the stove. Here in Tucson, a 1 lb. bag of organic black beans costs approximately $ 2.99 lb. One 15 oz. can of organic beans cost $1.30. Dried beans get hydrated as they cook (expand) and equal 4 cans of black beans at a cost of approximately $5.20. Some canned products are still packed in cans that contain BPA or are highly salted.

On the plus side, canned beans are fully cooked and cut down on prep time. If you’re using canned beans, follow prep directions for onion and garlic in step 2. At step 3, pour out the liquid from the cans of beans and rinse. Add them to the veggies and 10 cups of water and continue on from there.

2. Chop onion and grate garlic. Much experimentation on my part has deemed it the best way to make garlic taste bold, yet not overpower or mask the other ingredients. 

Put onion and garlic into a large ceramic, cast iron, or heavy weight stainless steel pot or Dutch oven on the stove top. Without using any oil, brown onion and garlic for about 2 minutes on medium heat. If any sticks, use a drop or 2 of water. Cook 3 or 4 minutes more, until the onion and garlic are soft and browned. It may surprise you to learn this is an easy way to brown ingredients without oil. It gives the soup a lively flavor, rich color, and adds a delightful aroma to the soup as it cooks. Add soaked dried beans to the pot and pour in 10 cups of water. Bring to a boil and lower to a simmer. Add bay leaf, salt, chili powder, and chopped jalapeño. Cook covered on medium heat for 45 minutes or until black beans start to get soft. Watch pot every few minutes and lower temperature slightly, if you sense soup is ready to boil over. Cooking times vary depending on how fresh beans are, what soaking method you use, and the actual temperature of your stove.

3. Add chopped carrots, celery, mushrooms, and canned or fresh (chopped) tomatoes to the mix and cook for 20 minutes. Unlike some vegetables and fruits that are best eaten raw, tomatoes need to be cooked (ideally for ½ hour) to release the most phytonutrients/health benefits.

Baby Bellas Add a Hearty Dimension to the Soup 

4. Include as many optional veggies as you’d like to include now (zucchini, cabbage, butternut squash, kale, red pepper, and peas are my suggestions) to increase thickness, depth of flavor, and nutrition. Cook 10 minutes longer to release the full power of the tomatoes and heat optional veggies. Before removing pot from the stove, check beans and vegetables to see that they are soft enough to stick a fork in them, but not fall apart completely. Remove bay leaf, grind on black pepper, and sprinkle on chopped cilantro and parsley before serving.

Note: I use organic items whenever possible, because organic produce tastes better, is healthier for you, and doesn't pollute the planet.

Serve the soup in cups or bowls, accompanied by a salad and whole grain bread like I did. Another way to serve it is with cooked brown rice, corn chips, salsa, and guacamole.

Guacamole and Organic Corn Chips Go Well with Black Bean Soup

Feel good about making this hearty soup for yourself, family, or friends. A 1 cup portion of black beans is a good source of Thiamine, Magnesium, Phosphorus, Iron, and Manganese without cholesterol or fat. Black beans are an excellent source of dietary fiber and protein. One cup provides 15 grams of fiber and 15 grams of protein. Their hearty taste and high nutritional value makes them satisfying, economical and a smart food choice. My recipe is delicious and spicy, without being dangerously hot. If you’d like to turn up the heat, add one or more of these: salsa, cayenne pepper, shake of Tabasco or other hot sauce, crushed red pepper flakes, or more cilantro and garlic.

The quote for today appeared on Brainy Quotes and it follows: "Only the pure in heart can make a good soup." Ludwig van Beethoven

I'm curious to know other ways you use black beans. I welcome comments, questions, and hope you'll share your ideas or tips about this nutritious legume. Sharing is caring. 

Follow me on Google Friend Connect and you'll get notified each time I post (right now it's twice a month). Your support and encouragement is appreciated. 

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