Balanced diet recipes Archives - Page 10 of 10

Creamy Orange Smoothie Plus 5 Healthy Creative Drinks

Creamy orange smoothie is the description of one popsicle I grew up with (and probably you did too with the ice cream man you could hear inching toward the neighborhood. Those were fun times).

And for beverages, the orangy flavors are one calming drink idea because of the orange factor…

Oranges calm our parasympathetic nerves that directly impact if we feel anxious or not. It’s also one healthy way to celebrate that we have decadent beverage variety choices when we get a ‘lil creative.

This can give you a new reason to be happy today. 😊

A creamy orange smoothie like this will help your calming morning.

Your body, balance, and sensitivity to tastes and smells change all the time. What’s good for you in this season may change in the next or even tomorrow.

You can come up with your own creative smoothie ideas like I did below, and stumbled on the creamy orange smoothie. That keeps life interesting!

As a natural Ayurvedic Vata, I was born with a sweet tooth, so if I think a dessert is too sweet, then believe me… it has waaay too much sugar, so that’s why I came up with less sweet, healthier options!

Especially in America, where foods are loaded with sugars, our healthy taste buds and sense can be off track. The average American consumes over 70 grams of sugar a day, when 25 grams of maximum recommended added or processed sugar is agreed on by both the FDA and American Heart Association.

While fruit sugar (fructose) is a better kind of sugar, it’s still sugar at the end of the day.

Going From Morning Frappucino and Coca Cola to Black Coffee, Tea, and A Creative Smoothie

In our American diets, we can go over the recommendation in just our breakfast beverage choices alone! If you like Frappuccinos like many of us do, whether your drink has added whipped cream or not, you’re looking at 50 grams of sugar or more for a 16-ounce drink.

That’s okay once in a celebratory while, but if you order a Starbucks Short size beverage (regular 8-ounce glass size drink), you’ve used up all the recommended sugar for the day… and it may not even be 10 am yet!

And actually, you can see most Americans carrying around the Tall or Grande size beverages (or larger). Our small is often a super size large in other countries.

The healthier order option with no sugar is black coffee or tea. So then, getting back to basics, the only safe beverage out there is water, as pure and healthy… but are they all?…

You can clearly taste the difference between purified waters and artesian waters like Fiji brand water.

The water variety is all sold in plastic bottles and available on grocery shelves, but the cost difference gives you an indicator of the quality difference. And you can clearly taste the difference between Evian and purified water.

In America, you can commonly buy a water bottle case (24-16 ounce bottles) of purified water for under $4.

They’re usually advertised “on-sale” and you can find them in the front of the store when you first walk in.

Higher-end, luxury water brands you can find in the water aisle selections also, but you can expect to pay closer to a dollar or more a bottle.

The good news is most tap water in America is drinkable and many households use a Brita pitcher with a filter or similar.

So as we question drinks such as basic water, we have to wonder about other consumable beverages.

Coca-Cola is known for its evolving trends as society changes and as a popular beverage consumed around the world.

There’s even a Coca-Cola museum in Atlanta, GA where you can taste different versions of Coke served all around the world.

As you can imagine the American Coke version is loaded with sugar (too scary to even mention how many sugar grams per can, but you can look it up!).

In my late 20’s I used to drink sodas for breakfast when it was trendy and corporate offices stocked their refrigerators full of soda cans for employees and invited visitors to grab.

I quit the unhealthy soda habit after a few years in healthy awareness although Coke will always be beloved.

I traded caffeinated sodas for healthier morning teas, coffee, and slowly moved drifted over to water and then added back a creamsicle smoothie and other breakfast smoothies as better choices with redeeming health benefits… and hopefully this inspires you if you haven’t done the switch already!

If you want more energy and vitality, getting off sodas and high-sugar drinks is a good move. Often they have 40-70 grams of soda per can!

Water can seem boring to taste, but that’s what our bodies want and will reward you for.

You can always mix it up with carbonated water and naturally flavored waters that are enjoyable.

Despite some of our generally unhealthy cultural habits, Americans have made drinking water, chic and cool, as we carry around water bottles to our work and of course to our workouts and yoga.

It’s a comparison observation I made when I was in Rome in 2019 and saw that even though all the public water sources and fountains are deemed clean and drinkable, you won’t easily find reasonably priced water bottles around. …how funny is that?

So, we’ve gotten better at drinking water regularly and not just taking a vitamin supplement or while we work out.

We know that drinking proper water amounts prevents kidney stones, keeps our bodies functioning and our skin looking young.

So on that healthier level, we can make healthier breakfast drinks like a smoothie easily with the Magic Bullet gadget or a blender.

You can add protein powders or if you like bananas, they’re a good smoothie staple.

Bananas have a higher glycemic index that can spike inflammation, but they are rich in fiber, potassium, and B vitamins, so they’re still a good natural super food good for filling an empty or upset stomach.

These are 7 creative daily beverage ideas including the Orange Creamy one…

1.Citrus-y Banana Creative Smoothie Base

If your tastes favor a banana, you can just blend with vanilla almond milk, and that can be a lovely breakfast starter. You don’t need any other ingredient if you want to keep it vanilla (sorry, I couldn’t resist 😊).

Or… at that point, you can sip your beverage. And if you want a little more sweetness, then you could add a ‘lil pineapple juice (high in Vitamin C and bromelain). And for tartness, a ‘lil lemon or orange to your taste’s desire. You could stop here, or…

Add Dimensional Flavors to Your Breakfast Banana Creative Smoothie

If you want a ‘lil kick, add a dash of spice like cinnamon or cardamom in lieu of espresso (where a little goes a long way!). And if you still want more taste, you could add peanut butter that will change the taste of your beverage and make it creamier.

Staying with the first smoothie idea of a tropical pineapple-citrus theme, you could also do a Key Lime Smoothie:

2.Key Lime Creative Smoothie

Lime juice

Banana

Vanilla almond milk

Use unsweet almond milk and substitute a banana for banana flavor protein powder if you want a smoothie recipe with no to low sugar.

And, if you don’t like bananas (maybe thinking they’re blah) or don’t have any on hand (btw, frozen ones are good for smoothies). But if you run out, no worries, I’ve got you in mind… below are healthy dessert smoothies and tea ideas that don’t need a banana.

3. Pumpkin (Pie) Smoothie

If you love pumpkin pie, you’ll love this creative smoothie. You don’t have to wait until Thanksgiving to get your pumpkin-pie on! And this smoothie is a healthy way to consume pumpkin.

Pumpkin is loaded with Vitamin K and C, protein and fiber if you need more healthy motivation. Canned pumpkin is rich in Vitamin A and iron.

You can use a can of pumpkin and a can of evaporated milk (for dense consistency used in pumpkin pie if you decide not to use a banana) or you can use a milk substitute. You get to be creative.

It’s easiest to mix dry ingredients first. I like to add cinnamon but if you prefer a little more kick then use more cloves or allspice. Here’s my healthier recipe:

1 banana (optional)

½ tsp salt

1 tbsp ground cinnamon

½ tsp ginger

¼ tsp cloves, allspice, or pumpkin spice

1 can pumpkin puree (15 oz)

1 can evaporated milk (12 oz) – you can substitute for nut milk for a pumpkin-inspired smoothie (but it won’t taste like pumpkin pie)

¾ cup sugar (or substitute applesauce for less sugar – 1/2 cup applesauce or one-4 oz. applesauce plastic cup you commonly see on the grocery store shelves sold in various brands)

For an additional taste dimension, add a spoonful of your favorite peanut butter. Most smoothies taste better with peanut or almond butter.

Variety is the spice of life. You can really live it up in the morning with a decadent but healthy beverage like this before you’ve even started the day or your yoga stretch practice.

A creative smoothie idea is easy to come up with (you can’t mess up!) and can brighten up your morning and afternoon. When I first made this creamsicle creative smoothie, I love the textured beige-cream color beverage (and maybe you do too!):

4. Creamy Orange Smoothie

A creamy orange smoothie like this will help your calming morning.

This is much healthier than concentrated orange juice if you want to do a small step replacement for healthy habits. And a much healthier version than the childhood popsicles that this special Creamy Orange Smoothie comes from.

1 orange (a navel, blood, or California orange will give you a balanced sweetness). If you can, opt for organic or heirloom oranges.

Heirloom navel orange peel for ayurveda elixir drinks and creamsicle smoothie drinks is a healthy start and finish if you prefer. — Look for heirloom, organic, or local farmers market produce as in season (free of pesticides, good for us and the environment). This would be good for your drinks, bakes, and even Creamy Orange Smoothie.

1 tsp marmalade (add bold sweetness but you don’t need much)

Vanilla milk

Vanilla Yogurt (to thicken)

Make orange zest from one medium orange, blend with a teaspoon of marmalade, yogurt, and vanilla milk. Marmalade has sugar so that’s why keeping in moderation is a tasty-good idea for this Creamy Orange Smoothie.

This one tastes like the orange creamsicle popsicle but without so much sugar. If you want to add some protein, blend in fine almonds or add powders. And if you want to eliminate sugar, then eliminate the marmalade and cut down on the orange zest.

Enjoy your cream orange morning!

A creamsicle smoothie like this will help your calming morning.

Creamy Orange Creative Smoothie Breakfast Morning

Course beverage, Dessert

Cuisine American

Prep Time 5

Author Brandy @ Healthy Happy Life Secrets

Ingredients

1 orange (a navel or California orange will give you a balanced sweetness)
1 tsp marmalade (add bold sweetness but you don’t need much)
Vanilla milk to thickness liking
Vanilla Yogurt (to thicken)

Instructions

Blend. Zhugh glass rim with orange zest. Enjoy!

Notes

Creamsicle Creative Smoothie

1 orange (a navel or California orange will give you a balanced sweetness)

1 tsp marmalade (add bold sweetness but you don’t need much)

Vanilla milk

Vanilla Yogurt (to thicken)

Make orange zest from one medium orange, blend with a teaspoon of marmalade, yogurt, and vanilla milk.

This one tastes like an orange creamsicle popsicle if you know what those are. If you want to add some protein, blend in fine almonds or add powders. And if you want to eliminate sugar, then eliminate the marmalade and cut down on the orange zest.

Moving on to dessert tea ideas…

Dessert Teas: Earl Grey with a ‘Lil Twist

In a quest to find a good sugar cookie or biscotti-tasting tea and not finding one with any real taste (to substitute for cookies of course), I invented my own.

I find it’s easy to birth creative ideas when you can’t find what you want easily even in a society that is full of conveniences.

That’s actually how business ideas and innovation come to life. So with that in mind, I invented my Earl Grey biscotti. For this drinking tea, I use a Bigelow brand Earl Grey.

Those tea bags are in individual packaging so you can take them along with you in your daily travels.

I added an orange tea (or orange extract) and almond extract to bring some flavor and life to an otherwise bland-mild-tasting tea.

Chocolate Chai Latte

And finally, one of my all-time favorites I like to think I invented at least at my Sunday cafe is the Chocolate Chai Latte (that needs no recipe as the chocolate, chai, and milk ingredients are in the 3-word title 😉).

Notice I didn’t write “chai tea” that Americans commonly say, as that means “tea tea”in India where chai originated, so that would be repetitive and silly-sounding after you’re made aware.

And, apparently, I’m not the only one who thinks the chocolate chai latte is a tasty idea as the Starbucks (Plaid Cafe) church kiosk

I went to, added to their order board after I placed the order and they gave me a blessed smile. Chocolate chai may be the new writer’s warm drink all day as less caffeinated than coffee.

Plus chai has cloves that’s one of the most anti inflammatory food ideas out there.

And btw, is anti-bug because it shews away flies and bugs as they repel the scent.

So, a chai is tasty in and of itself and a healthier black tea. For an American Vata, adding a sweet drizzle of Hershey’s chocolate sauce will drown out the exotic spice tastes if they’re too strong.

You can please your tongue’s sweet spot. Sometimes you just have to balance your daily joy, and give into a teaspoon of sugar love!

We may be behind the 8-ball in American living when it comes to tea consumption, low sugar diets, and having a work-life balance, but we make up for our unhealthier ways with our daily variety, conveniences, and innovation.

And if you’re daring, have a chai and creamsicle smoothie to have a super special day! ✨

Plant-Based Diet to A Balanced Meal Plan

Plant-based diet doesn’t mean you have to give up non-plant based foods like meats. It simply means adding more natural plants into your diet (and less processed plants 🏭).

plate of plant based greens. — A plate of greens is good for adding more plant-based foods into your system 🌱 that are healthy and sustainable (vs. plant based) 🏭

While a full plant-based diet is not what I do, I have incorporated one plant-based meal per day that matters. I share below a meal plan that I think is a good way to maintain a consistently healthy ideal weight, year after year.

Eating healthy and balanced doesn’t just affect your physical body, it also positively impacts your brain, daily thinking mind, and mental health.

Getting proper vitamins and minerals that come from animal proteins help our brains function properly, that helps us keep our mind-body system balance.

I believe that not including fish, meats, carbs, fruits, and vegetables is missing what God gave us here on this earth. We hurt our bodies when we don’t eat enough from any of these categories, or we eat too much.

In most meals, strict vegetarians don’t receive enough vitamins and micronutrients (minerals), some that are richly found in animal protein. Fish that are also considered animal meat, contains necessary B vitamins and good omega fat sources that healthy vegetarians usually come to realize they’re missing.

If only we could take vitamin supplements as a 1:1 nutrient exchange for food, but that’s not the case and especially with diluted vitamin pills.

Here’s just a quick journey into how I evolved into my way of eating today.

Journey to My Daily Meal Plan

I’ve eaten the same general diet for over two decades now, which includes the same food categories that are on the nutritional food charts. That may sound boring, but it has worked to keep me at the same ideal healthy weight.

Growing up, the four basic food groups turned into the FDA-approved 23 servings per day pyramid food group that’s still used. In America, we don’t necessarily take FDA rules as gospel as there are always changes, but that should tell us a ‘lil something. Whether it’s 4 categories or 23 servings, we need many food vitamin sources to function daily, in a healthy way.

When I was a child, my diet contained mostly fruits, vegetables, breads, cereals, rice, pasta, whole milk, yogurt, animal proteins, and too many processed snacks. Like many American diets back then when there were less healthy options, I ate more orange salty snacks than orange fruits. Definitely as far away from a plant-based diet as one could see.

Continue reading “Plant-Based Diet to A Balanced Meal Plan”

8 Ways to Avoid Stress Eating Anxiety and Holiday Stress

stress eating

Stress eating can be real anxiety for the best of us (that can easily become a bad habit).

Feeling anxious from a negative thought can cause overeating and shoveling food into our mouths. This feeds our natural desire to enjoy pleasure. But then we regret our decision the next day, as it shows up on our body and then can turn into anxious body thoughts (in the mind-body connection).

Below are some ways to break the stress-eating vicious cycle, especially around the winter holidays.

Especially in December, we can’t avoid messages about the new year being around the corner, that brings awareness to what we need to do to finish up the year, and then that reminds us of the hoopla of what happened and disappointments of what hasn’t yet. We just want peace, joy, and love.

By no fault of your own, holiday anxieties can be triggered in your mind-body, and aggravate stress eating as a comforting behavior that disturbs healthy living aspirations.

One way you can start to change this is to find a healthy set of friends (or a virtual community) who will support you and you can share your successful moments with. Choose these optimistic friends over complainers. You want to leave your near-year ending on a sweet (not sour) high note. Stay encouraged, growing, believing, and finding new year inspiration.

On that note, I have some holiday stress management encouragement…

Because we all bear some kind of stress as humans. At a bare minimum, you may have been thrown a few monkey wrenches within the year and an uneventful holiday ending.

You may have thought you’ve had enough, and you would just coast the rest of the year and take time off, and then something suddenly came up. You’re asked to make an off-course decision or two, be more creative than you’ve been (thinking outside the box), and work harder in your uphill climb despite facing ups and downs.

You’re not alone.

Look on the brighter side of things, you’re needed and you have a chance to make an impact in some unique way.

Those you-matter thoughts help your inner peace, that you can get back and are just a few steps away in your meditation practice, prayer life, or relaxed walk.

By a simple choice, you can change your mind and attitude just like that if you want to, despite your feelings or moods.

You always feel better than you did after the fact. You never know what thoughts and ideas are on the other side, but the time you put in is rewarded.

You’re better off if you find some way to be optimistic, even if it’s just borrowing a belief. Sometimes you have to just do it, to adopt a new way.

stress eating

Recently I was tasked to virtually decorate my Zoom screen background for a holiday meetup… those are common this year, right?

I don’t how you feel about yourself in a digital world, but coming up with a digital holiday background isn’t in my go-to wheelhouse bag of tricks, and maybe not in yours either. So I dug deep and basically looked around (…isn’t that how we were resourceful when we were younger?), and that led me to bring out the soft felted stockings and artificial decorations from the Christmas storage bin.

I’m an arts and crafts type. As a scrapbooker, I like handmade, decorating with brads and ribbons, and the whole nine yards for anything you can touch and feel… Continue reading “8 Ways to Avoid Stress Eating Anxiety and Holiday Stress”

Thanksgiving Spices Healthy Rainbow Variety and Za’atar Recipe

Thanksgiving spices are afterthoughts to the big day 🦃… after deciding where you’ll be, how you’ll get there, and even scoring the turkey food table star.

The weeks before Thanksgiving builds up anticipation. And even the day before, it’s still not too late to craft up an Ayurveda beneficial and spice-filled menu for a Happy Thanksgiving, created with an inspired rainbow color and variety tasty feast in mind. 🌈

That can linger on year-round after the holiday week has come and gone.

I’ll never forget the memories when I had family come over and there were very few recipe sites. Today, it’s completely different!

I still reference Martha Stewart. She used to have a television show… I don’t know if you remember or know about it, but I was a fan. 🎉

I’m still a fan, but the show has long moved onto YouTube and Instagram videos! But back in the day, my raving fan energy was elevated when I got to actually visit the live television set.

The crew even sent us home with one of the show guest’s cookbook… Clinton Street Baking Co. Cookbook (that has become a big deal in the Big Apple).

How did they know that was the perfect gift for moi? They must’ve known I was coming 😅

And that weekend, they opened up Eataly (the first in the U.S.) in the Flat Iron NYC district. Those were the days when I was working in marketing and event planning for a popular Spanish restaurant chain in my area (La Tasca owned by a large U.K. restaurant company). Some good foodie memories there 🍽 and so fitting for my attendance as I had spent years in hotel catering and restaurant food party planning.

This year, is completely different. Your Thanksgiving plans may have changed but that doesn’t mean you can’t have a meal that knocks it out of the park! You can have punchy flavors using Thanksgiving spices you may not have considered.

And even in the Martha Stewart days, it was still traditional thyme and rosemary spices.

Since Thanksgiving is usually a home food event, so it’s a good excuse to crank it up a notch if you want, and maybe even try different, healthy Thanksgiving spices that pleases your tastes and creative desires. And wows your family and guests. 🤩

I know you’re probably like this… you have your favorite Thanksgiving foods and can be a ‘lil scared to try something new.

But I’m hear to encourage you to rainbow spice it up and I have some original blend ideas below!

So let’s go!

First, here’s a way to get your food senses heightened the week before turkey day (this Happy Thanksgiving). For starters, you can test and sniff your spices in your spice rack or cabinet. This will give you a week or two to get the ingredients you need as Thanksgiving spices become less potent or pungent.

And you can sit on which ones could work with you. Probably any of them, since they are in your cabinet. 😁

Remember, most Thanksgiving spices (and year-round spices) have anti-inflammatory and antioxidant benefits (preventing free radicals that can spike disease/cancer growth), so whatever you use, you and your guests will be healthier.

Thanksgiving spices (ground or whole from seeds) and herbs (plants) can be the secret ingredients you add to a new dish. And how you can create your own spectacular eye-pleasing food art at the end as some have some pretty cool colors like purple and red. I love how spices and herbs have unique colors that you can find in a 96-Crayola crayon set.

Here are 11 Thanksgiving spices (listed in rainbow color order). I also have dish enhancement ideas from my party planning experiences below.

1.Red: Saffron (bitter, sweet pungent):

The thin strands are good-looking and tasting on ooey-gooey honey desserts. Did you know saffron is a mood lifter? …so if you have an imbalanced Kapha to feed (…maybe yourself?), this is an amazing addition.

Year-round: Add saffron to your seafood bisques and Manhattan Clam Chowder. It’s not just for paella Continue reading “Thanksgiving Spices Healthy Rainbow Variety and Za’atar Recipe”

High Acidic Foods and GERD Ayurveda Grocery List

GERD ayurveda grocery list

High acidic foods can wreak havoc on your daily gut-feeling life.

If you’re food shopping and trying to make choices for your grocery cart, adding a stomach-friendly GERD Ayurveda grocery list can enhance your eating life. Lowering stomach acidity and finding enhancing foods for balancing your body is fun, healthy, and sometimes what’s needed.

If you have a condition like high acid (or more severely GERD) in your stomach, whether you’re a Vata, Pitta, or Kapha (or have any of these imbalances), you’ll be interested in what you select for your refrigerator and pantry.

And, you’ve come to the right place for a list of safe foods to reduce GERD (or lower acidity) and increase balance (listed further below…)

Having a mix of fresh and pantry foods can give you a sense of calm, and especially if you have a backup supply of your favorite items because you leave any food comfort panic thoughts to rest. Continue reading “High Acidic Foods and GERD Ayurveda Grocery List”