Hello, and welcome to August!
Did you know that August is National Wellness Month?
I know, you took the words right out of my mouth: EVERY month is wellness month.
However, perhaps the sense of what August IS can be helpful in this mindset of prioritizing wellness. August is like the Sunday of Summer, the planning month, the "cram all the fun and sun you can" before school starts month. The month of real appreciation for that Summer sun and beauty because it is entering its twilight phase. August is like the prep ahead month, the get your lists done and schedule organized month.
Ok, it's easy enough to say that you can focus on wellness, but what are some specific ways to achieve this?
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Yes, being healthy and vibrant is highly centered on eating right and exercising. But wellness is a "well-rounded" concept. It's a whole lifestyle. Being fit and successful in other areas like career, relationships, and mental health contribute to the whole picture of wellness. Are there any action steps here that would specifically fuel YOU this month?
Another wonderful aspect of August is that it is reaching peak time for lots of healthy produce. Fall harvest is approaching, and there are SO many delicious, colorful, nutrition-packed foods that are in season this month. Eating and cooking with seasonal produce is always a win. You consume max levels of nutrients from the tastiest foods nature has made available in this moment.
Yum! And what a variety. One of the ways you can most impactfully choose to prioritize wellness is by cooking and eating whole foods. Processed foods aren't fresh, nutrient dense, or optimal fuel. Organic, local seasonal produce, however, is free of all of the inflammatory preservatives, food dyes, chemicals, toxins, and sugars. What delicious meals can you make that incorporate what's in season?
Here are a few I thought you might like~
Peach Ginger Chia Seed Pudding
Refreshing with sweet but slightly spicy flavor, peach ginger chia seed pudding is perfect summer breakfast or dessert. This healthy and very nutritious dessert is full of high-quality proteins and fibers, as well as healthy omega-3 acids and vitamins.
Servings: 2 cups
Ingredients
For chia pudding:
1 cup non-dairy milk (choose one that doesn't have added sugars or gums)
4 tablespoons chia seeds
1 tablespoon pure maple syrup
For peach ginger jam:
3 large peaches
1 teaspoon freshly squeezed lemon juice
1 tablespoon pure maple syrup
1 teaspoon freshly grated ginger
To finish (optional):
1 fresh peach
1 spoonful of yogurt Greek or plant-based
1 teaspoon of bee pollen
Instructions
For chia pudding:
In larger cup or bowl, mix milk with honey or syrup until honey is completely dissolved.
Add chia seeds and stir. Leave for 1o minutes. Stir occasionally.
Transfer to a refrigerator and let it cool until serving.
For peach ginger jam:
Peel peaches and cut them into small pieces. Put in the cooking pot. Add honey and lemon juice. Bring the mixture to boil.
Reduce heat to low and cook for 10 minutes, stirring until peaches become tender. If desired, mash the peaches with the spoon.
Add freshly grated ginger in the mixture.
Remove from heat and let cool completely.
Serve well chilled. Top with yogurt, fresh peach and pollen.
Blueberry Feta Salad
Blueberry Feta Salad is a summery salad full of vibrant colors and flavors. Packed with proteins, fibers, and powerful antioxidants, this blueberry salad is well-balanced meal rich in nutrients.
Servings: 4
Ingredients
Salad:
4-6 cups baby spinach and/or arugula
1 cup cherry tomatoes halved
1/2 cup feta cheese crumbled
1 avocado pitted and chopped
1 cup chickpeas rinsed and drained
1/2 cup blueberries
Handful of microgreens (optional)
Dressing:
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1/2 tablespoon white balsamic vinegar or white vine vinegar
1/2 teaspoon honey
Salt and pepper to taste
Instructions
In a big bowl, combine salad ingredients. Set aside.
Whisk the dressing ingredients together in a serving jug.
Pour the dressing over the salad; season with salt & pepper to taste. Serve.
Tex-Mex Chicken and Zucchini
Servings: 6
Ingredients
1 lb. boneless & skinless chicken breasts cut into 1" pieces
2 large zucchini, diced
2 medium bell peppers, chopped
1 medium onion, finely chopped
3 large garlic cloves, minced
1 cup organic corn, frozen or fresh
1 tbsp extra virgin olive oil
14 oz. can low sodium black beans, drained & rinsed
14 oz. can low sodium diced tomatoes, not drained
1 tsp store homemade taco seasoning**
1 tbsp. cumin, divided
1 tsp salt
Ground black pepper to taste
1 cup organic Tex-Mex or Colby Jack cheese, shredded
1/2 cup green onions chopped
1/2 cup cilantro chopped
Instructions
Preheat large (12 inch) deep skillet on low - medium heat and swirl oil to coat. Add onion, garlic and bell pepper; sauté for 3 minutes, stirring occasionally.
Move vegetables to the side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Cook for about 5 minutes, stirring occasionally.
Add corn, beans, tomatoes, zucchini, taco seasoning and remaining cumin. Stir, cover and cook on low-medium for 10 minutes.
Sprinkle with cheese, cover and cook for a few minutes or until cheese has melted. Top with green onion and cilantro.
Serve hot, on its own or with Instant Pot brown rice or Instant Pot quinoa. Or as a garnish, feel free to add sour cream, cilantro and black olives after the cheese was melted. Top with crushed tortilla chips. Use as filling in wraps, garnished with sliced avocado.
Store: Refrigerate covered for up to 3 - 4 days. Do not freeze.
** Homemade taco seasoning (replace those packets full of processed ingredients!!) :
makes 3 tablespoons:
1 tablespoons chili powder
1/2 tablespoon ground cumin
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Combine all ingredients in a bowl and mix well. Store in airtight container up to 6 months.
Healthier Zucchini Bread
Made with applesauce, gluten-free flour and no oil. It is also low sugar!
Servings: 12 slices
Ingredients
2 cups coarsely or medium shredded zucchini, packed and not squeezed
1 large egg
1/2 cup unsweetened applesauce or yogurt
3/4 cup honey or maple syrup
1 tsp pure vanilla extract
2 tsp cinnamon
1 tsp baking soda
2 tsp baking powder
1/2 tsp salt
2 cups spelt flour (or whole wheat if not gluten free)
coconut oil cooking spray
1/2 cup walnuts coarsely chopped (optional)
Instructions
Preheat oven to 350 degrees F, line 9 x 5 loaf pan with unbleached parchment paper and spray with cooking spray. Set aside.
In a large mixing bowl, add egg, applesauce, honey, vanilla, cinnamon, baking soda, baking powder and salt; whisk until combined. Add zucchini and stir.
Add flour and mix gently with a spatula just enough to combine.
Pour batter into previously prepared loaf pan and bake for 50-60 minutes or until the toothpick inserted in the middle comes out clean.
Remove from the oven and transfer to a cooling rack to cool off for 10 minutes. Then holding onto the flaps of parchment paper remove bread from a loaf pan and let it cool off for another 30 minutes or completely.
Using sharp serrated knife cut into 12 slices and enjoy!
Notes Store: Covered or in a resealable bag in a cool dry place for up to 3 days. Freeze in an airtight container for up to 3 months. Defrost on a counter which takes about 3-4 hours. Can I use almond flour? No, because almond flour is ground up almonds and acts differently.
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Above all, make this month more conscious. Be more aware. You don't have to change everything you do or eat in life. It's the little, tiny habits that add up to long-term wellness.
If you're ready for support and accountability in your own wellness journey, I'd love to coach you 1:1 and help you reach your goals!
email me at jaimepalinchak@gmail.com or book a free consultation
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