Food Picture Collage: cashew-coconut blueberry ice-cream cake, yogurt fruit bowl, collard green wraps etc.

Hello guys,

It's so good to be back blogging about what matters to me. I wanted to share some of  the meals that I've been eating & enjoying in a picture collage.

www.liliashealthbook.blogspot.com

1. Collard green wraps: sunflower seed pâté, tomato, dulse, cucumber, bell pepper
2. Zucchini noodles with tomatoes in a basil-avocado sauce
3. yogurt bowl with mix berries, kiwi. (I use goat milk kefir)
4. cucumber slices topped with sunflower seed pâté, cucumber & bell pepper
5. Smoothie: spinach, mix berry, almond milk, banana, plant-based protien (sunwarrior), flax, chia
6. Fruits: blueberries, mandarins, grapefruit, kiwi, brazil nuts, mint leaves
7. homemade coconut yogurt with kiwi
8. yogurt bowl: mix berries, almonds, sunflower seeds, ground flax, chia
9. homegrown sunflower sprouts (a great addition to salads)
10. Vegetable & black bean patties
11& 12. Smoothie: spinach, pineapple, banana, water, flax seeds, hemp seeds, green powder
13. Cashew, coconut, blueberry cake / dessert
14. Chia bowl: coconut milk/almond milk, chia seeds, flax, honey topped with kiwi & blueberries
15. Tumeric infused scrambled eggs with onions, collard greens, tomatoes

Which one is your favorite?

Thanks for reading, sharing, commenting,

Creamy White Peach Mango Smoothie

Hello friends,

I love smoothies! I'm always looking to create my own recipes. Now that its hot outside, I find myself drinking more and more smoothies throughout the day. Smoothies are so easy to make and taste great.

My first smoothie recipe was delicious, but there were too many ingredients. My advice for anyone who wants to incorporate more smoothies in their diet is to start with the fruits that you enjpy and don't feel the need to add a bunch of ingredients. All you need is your base (liquid), your choice of greens, fruit, and healthy fats (such as coconut oil, flax seeds, chia seeds). 5-6 ingredients at the most!!

This smoothie recipe is my all time favorite. It is creamy and the ripeness of the white white added the right amount of sweetness.

Creamy White Peach Mango Smoothie Recipe

2 ripe white peaches

kale leaves

1 cup of fozen mango

1.5 cups of coconut water

2 tbsps of ground flax seed

Enjoy!

I hope this helps,

Using Liquid Nutrition to Combat Health Disparities

Hello friends,

                          Using Liquid Nutrition to Combat Health Disparities

I’m sure you’ve heard all about green smoothies and/or green juices. Green smoothies and juices are quick and easy to make. Most importantly, they are delicious and highly nutritious, because they flood our bodies with much needed fiber, nutrients, antioxidants, enzymes, and chlorophyll. I think they are an excellent way for us to engage in healthier behaviors, give our bodies the nutrients it needs, and do our part to eliminate heath disparities in our communities. 

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Minorities have the worse health conditions in the United States, with African Americans leading the pack. For example, obesity is one of the fastest growing epidemics in the United States, but even more so for Black women. For example, according to the Office of Minority Health, African American women are 70% more likely to be obese than Non-Hispanic White women. I think, we as Black women can reverse or even eliminate these statistics by incorporating more fruit and vegetable juices and smoothies in our diets. Here are two reasons why I think so.  

1.  Juicing has shown excellent promise in weight loss. How? Well vegetables and fruits are naturally low in calories and fat. So, replacing as many foods as you can that are higher in calories with fruits and vegetables in the form of a juice or smoothie would be wise to do for anyone who’s trying to lose weight. Moreover, fruits and vegetable juices and smoothies provide our bodies with large amounts of nutrients that are quickly absorbed by the body to help in the elimination of any nutritional deficiencies.

2.  Green smoothies are full of fiber, which is very important in the elimination of waste. Personally, I’ve noticed significantly more bowel movements (i.e. daily movements) since incorporating daily green smoothies. Fiber helps you feel full quicker and keeps you full longer. This is definitely ideal in anyone who’s looking to lose weight and to help build and maintain a healthy lifestyle. 

The health statistics for Black women are appalling and I for one did not want poor health to become my reality. I began incorporating green juices and smoothies in my diet as a way to increase my intake of more fruits and vegetables, because we all know that fruits and vegetables are good for us.

More information on green smoothies and juices can be found on the links below:

http://liliashealthbook.blogspot.com/2012/01/my-new-love-green-smoothie.html
http://liliashealthbook.blogspot.com/2012/06/berry-infused-coconut-smoothie.html
http://liliashealthbook.blogspot.com/2012/10/green-smoothie-recipe-3-celery-kale.html
http://liliashealthbook.blogspot.com/2012/02/green-smoothie-recipe-2-kale-spinach.html 
http://liliashealthbook.blogspot.com/2012/03/tips-on-eating-healthier.html
http://liliashealthbook.blogspot.com/2012/02/eating-healthy-is-sexy-fruit-vegetable.html

I hope this helps,

 

Green Smoothie Recipe #4 (Celery, Kale, Spinach...)

Hello friends,

I'm back with another smoothie recipe. . . my daily green deliciousness.
In case you missed green smoothie recipes 1 and 2 oh, and this recipe.

green smoothie recipe at www.liliashealthbook.blogspot.com

The benefits of green smoothies are numerous. Just google it. Just know that I drink 16oz of pure, green deliciousness either for breakfast and/or dinner for overall health.

Now....the recipe! (Oh, this is my own recipe!! Sometimes I substitute the pear for an apple)

1 frozen banana

1 cup of kale

½ cup of spinach leaves

1 pear (very ripe)

~½ cup of coconut water

3 stalks of celery

2 tbsps of lemon juice 

  

www.liliashealthbook.blogspot.com

This recipe should make 2 cups. I hope you enjoy it as much as I did. You can always substitute various fruits and vegetables. You never have to stick to a certain recipe. That's what so unique about green smoothies: Anyone can make them with whatever one chooses.

Please let me know if you tried this particular recipe in the comments section. I would love to hear what you think. 

Take care,

Smoothies + Fruit & Veggie Juice Inspiration

 We all need a bit of inspiration sometimes. I decided to browse pinterest for some smoothie and juice photos (+ recipes). I found these which are below. The recipes are not included (Sorry). I haven't juiced lately (smoothies have been my thing) and I wanted to try some new juice recipes. I wanted to feel inspired. I needed some inspiration. Maybe this can help you feel inspired as well. I hope you enjoy.

I have several juice and smoothie posts on my blog already, but sometimes its important to have something new and different.

All images are via pinterest.

Take care,

June Health & Wellness Favorites

Hello friends!

I wanted to take a chapter out of YouTube beauty gurus who showcase their monthly favorites. Monthly Favorites will showcase the products and/or services that I currently love for the month.

So Let’s begin!  (Though I am bit late since it's already July)

Lilia's Healthbook June Health & Wellness Favorites.

Tea Tree Oil. Like I’ve mentioned before, I have very oily and acne prone skin. Tea Tree oil has saved my face. Tea tree oil is antibacterial, anti-fungal, and anti-septic, which means it does a great job at killing acne causing bacteria and purifying my skin. How I use: Immediately after cleansing, with my face dripping wet, I take a cotton pad dab a few drops of tea tree oil and gently dab this all over my face. Due to the nature of this oil, it will sting a bit, but it will subside. Afterwards, I will moisturize. I do this every day, 1-2 times a day. Tea Tree oil can be a bit drying due to its potency; so, don't go overboard.

www.liliashealthbook.blogspot.com

Aloe Vera gel. I love aloe Vera gel. I use it primarily for two reasons: To act as a light natural moisturizer for my face and to style my hair. Aloe Vera gel is very light. It does really provide a strong hold, which is what I like for my hair. The uses of aloe Vera gel are endless. Simply Google the benefits of this gel and you will sure to find a use that works for you.

1. 

   www.liliashealthbook.blogspot.com

    Green smoothies. Since learning about green smoothies, they have become a mainstay of my diet. Green smoothies are delicious; they are an excellent source of fiber, vitamins, mineral, and protein. They help me stay regular and most importantly, they are healthy. They have quickly become my go-to breakfast food.

   

   www.liliashealthbook.blogspot.com

   Do you enjoy the use of any of these items? Comment Below!
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Berry-Coconut smoothie

Hello guys,

Usually, I don't have smoothies for breakfast, but over the past few weeks, I must say that smoothies for breakfast has now become a staple in my diet. 

You will love this Berry-infused coconut smoothie. It is easy to make and all you need are just a few ingredients:
Strawberries,blueberries, bananas, kale, honey and coconut milk.

www.liliashealthbook.blogspot.com

 Put all ingredients in a blender......................................Blend and Serve!

www.liliashealthbook.blogspot.com

You can add ice to make sure that your smoothie is chilled or you can use frozen fruit (which is what I did). Enjoy this berry-coconut deliciousness.

Don't forget to use the reaction buttons, follow this blog for more smoothie updates and leave a comment if you like/dislike  :o)

Take care,