Team Hope Health & Wellness

02/11/2023

Coming Nov. 6-12 a new FREE fb challenge called HEALTHY HOLIDAYS.
Do you have any challenges trying to stay healthy during the holidays? We will talk about those & work on ways to help make it a happy & healthier holiday season. We will have recipes, prizes & fun. Join US.

Register so I can get you the info to start.
https://forms.gle/EwkeCsEgkK59ERdD9

08/10/2023

EASY HALLOWEEN SNACKS - so cute!
https://helloyummy.co/easy-halloween-snacks-for-kids/

11/10/2022

Are you always trying to figure out what to pack your kids for lunch?

Here are some ideas you can try:

1. Sandwich lunch boxes - PB&J empanadas and spiral skewers, granola butter sandwich, no-cook chia jam sandwich, banana roll-ups

2. Veggies sandwich/wrap - grilled cheese with broccoli, quesadilla roll-ups, rice, and bean burritos

3. Snack and protein lunch boxes - a combination of fruits, veggies, and protein, cut into appropriate sizes; add dips, crackers and other snacks your kids like

4. Pizza-lover's lunch boxes - pizza grilled cheese, mini pita pizzas, pesto pizzas, veggie-loaded pizza muffins

5. Breakfast-for-lunch - pancakes, waffles, yogurt parfaits, egg cups, egg roll-ups, breakfast burritos

What's your kiddo's favorite lunch? Share them below!

10/10/2022

How do you handle distractions while working from home?

Here's a simple tip to improve productivity:

For at least 2 hours every day, focus on your work and try to do what you have to do completely undisturbed. Be sure that no one can, and will, disturb you, or you’ll lose all your momentum.

Turn off your phone or put it in airplane mode. Answer any calls or messages after the 2 hours. Make sure to log out from all social media.

09/10/2022

08/10/2022

Coconut Chocolate Chip Cookies

Ingredients:
2 whole eggs
1 tbsp unrefined coconut oil
¼ cup honey
1 tsp apple cider vinegar
½ tsp baking soda
2/3 cup oat flour
2 scoops Collagen-9
1 cup shredded coconut
½ cup chocolate chips

Instructions:
1. Preheat the oven to 350°F.
2. Using a mixer, beat the eggs, oil, and honey until combined.
3. Pour the oat flour and collagen into the mixture and combine until the batter is smooth.
4. Using a spatula, fold the shredded coconut and chocolate chips into the batter.
5. Line a cookie sheet with parchment paper and grease lightly. Scoop cookies onto the parchment paper approximately 1 inch apart.
6. Bake cookies for 15 minutes and cool for 10 minutes before serving.

07/10/2022

While we try our best to create enticing breakfast recipes and healthy lunch boxes for our kids to take to school, the reality is, they may still not be getting the complete nutrition they need.

And who knows if they just swapped your veggie wrap with one of their friend's candy bars, right?

This is where vitamin supplements can help to fill nutritional gaps.

Giving your kids a multivitamin that provides 100% of the daily value of essential vitamins and minerals can help them complete their nutritional needs and provide immune support.

There are a lot of supplements available in the market, but the quality of the ingredients is often questionable.

Choose a brand that uses the safest and highest quality ingredients, with no added artificial sweeteners, flavors, or preservatives.

06/10/2022

Did you know that the nutritional value of our produce has drastically declined over the past 50 years?

In a study of 43 crops in 2004, researchers found statistically reliable declines for six nutrients — protein, calcium, potassium, iron, and vitamins B2 and C.

Grains have also experienced a decline in nutrient composition.

A 2020 study published in Scientific Reports found that protein content in wheat decreased by 23% from 1955 to 2016, as well as significant reductions in manganese, iron, zinc, and magnesium.

Clearly, we don't get as many nutrients as we need from the food that we eat.

However, supplementation can make up for the shortfalls in our diet.

05/10/2022

Do you feel stressed or overwhelmed working from home? Here are 10 practical tips to help you be more productive while maintaining a work-life balance.

1. Set up a separate office space
2. Choose a good chair
3. Or ditch the chair altogether
4. Get up every hour and get out at least once a day
5. Set a schedule and stick to it
6. Schedule workouts
7. Schedule active meetings
8. Create a soothing environment
9. Maintain a healthy work-life balance by logging your time and setting limits
10. Keep the kitchen stocked with healthy snacks and meals

02/10/2022

You read it right! You can lose your belly fat with these two exercise moves: the kettlebell swing and the squat thrust.

Do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. Then, without resting, do another 14 reps of the swing and another 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.

This workout routine is also ideal for overweight folks because this is actually a low-impact workout.

30/09/2022

So what can you do to protect your eyes? Here are 5 easy ways to keep your eyes healthy.

1. Eat right. Make sure to include green leafy vegetables, eggs, nuts and other non-meat protein sources in your diet. Salmon, tuna and other oily fish are also good for eye health.

2. Quit smoking. Smoking ci******es makes your eyes more prone to cataracts, optic nerve damage, and macular degeneration.

3. Limit sun exposure. Too much exposure to the sun's ultraviolet (UV) rays can increase your chances of developing cataracts and macular degeneration.

4. Take frequent breaks from staring at a screen to prevent eyestrain, blurry vision, dry eyes, and other issues.

5. Regularly visit your eye doctor and get eye exams if there is a family history of eye disease.

29/09/2022

There are many ways to enjoy simple egg muffins. This delicious recipe include foods that contain key nutrients that support eye health.

Ingredients: (multiply the recipe as needed)

6 eggs
¼ cup extra-sharp cheddar
½ Tbsp whole grain flour
2 tsp Italian seasoning
1 tsp garlic powder
1 tsp ground flaxseed
¼ tsp salt
¼ tsp baking powder
Pinch black pepper

My suggested toppings to feast with your eyes and for your eyes:

½ cup minced sautéed sweet potatoes and onion (chopped very small and lightly cooked on medium heat in healthy oils)
¼ cup grated carrots
Thinly sliced tomatoes (lay one slice on the top of each egg muffin midway through cooking)

Other tasty options:
Chopped kale
Chopped spinach
Sautéed squash
Sautéed mushrooms

Directions:
1. Preheat oven to 350 °F.
2. Mix all dry ingredients first. Then add all wet ingredients and mix well until combined.
3. Bake in lightly buttered or oiled muffin tins for ~20 minutes.

28/09/2022

Too much screen time? Here are 4 tips to show your eyes some love while working from home.

1. Get plenty of sleep. 8-9 hours is ideal. This helps your brain-vision reaction speed stay top-notch.
2. Stay hydrated! Dehydration can cause eye strain that can make your eyes feel dry, tired, and blurry.
3. Practice the 20-20-20 rule. Looking away every 20 minutes for 20 seconds at an object 20 ft away can help reduce fatigue and eyestrain.
4. Try to limit blue light exposure, but if you can’t try wearing blue light blocking glasses.

27/09/2022

The best thing about having an online business is that you can take it anywhere! You can work comfortably at home while looking after your kids or while sipping a margarita by the beach. You're no longer confined to an office. You can be wherever you must be and still be able to work on your business.

Are you currently working from home? What do you like most about it? What do you find most challenging?

25/09/2022

Feeling stressed? Dance it out!

Dancing doesn't only get you in a good mood, it also burns calories, and it's good for your heart too!

24/09/2022

Looking for a veggie dish your kids will love? I've got the perfect recipe for you!

Vegetable Lasagna

Ingredients:
9 lasagna noodles
2 T. olive oil
1 small onion, peeled and finely diced
2 small carrots, peeled and finely diced
1 small box sliced mushrooms
2 cloves garlic, finely diced
1 lb. ground beef
1 24 oz. jar pasta sauce of your choice
10 oz. bag of spinach
1 bag mozzarella cheese
1 small container ricotta cheese

Preparation:
1. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. Set aside.
2. Drain pot used for lasagna and wipe out. Add oil to the pot on medium heat. Add onion, carrot and mushrooms, sauté until soft.
3. Add garlic, sauté for 2 minutes more.
4. Add ground beef and cook until brown.
5. Preheat oven to 375º F.

To Assemble:
1. Put a thin layer of sauce on the bottom of a 9X13 Pyrex dish.
2. Layer 3 lasagna noodles lengthwise in the bottom of the pan over sauce.
3. Spread about 1 cup of meat/vegetable mixture over noodles.
4. Then add spoonfuls of the ricotta cheese along each noodle over meat/vegetable mixture.
5. Layer a handful of spinach over ricotta cheese.
6. Then sprinkle with a layer of mozzarella cheese, then top with a few spoonfuls of sauce.
7. Repeat layers twice, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.
8. Bake in a preheated oven for 25 minutes. Remove foil and bake for an additional 20 minutes.

Serves 6.

Recipe by Alyson Chugerman