De-Stress in a MOM's Garden

Did you know gardening is a great stress reliever? You get an aromatherapy treatment from the fragrance of the flowers and you stretch and work out your body by planting and pulling out weeds. As well, pastel colors, like pink tulips and yellow daffodils, are known to have a calming effect on your emotions, so it's no wonder your mom loves to garden! And who knows - you may end up liking it so much that you garden with her even after Mother's Day!

Gardening requires you to use your head and your creativity. The time spent planning the garden and researching different plants is a great brain workout. Gardening gives us a chance to be creative. You can let your personality shine through in your garden.

Gardening connects you with people. It's like walking down the street with a new puppy. Everybody talks to a gardener. It's also a great activity to do with kids. Give them a section of the garden all their own. Some of the best lessons can be learned in the garden such as delayed gratification and don't leave a rake on the ground with the head pointing upwards.

• Gardening provides fresh fruits and vegetables and the encouragement to eat them.
• Gardening provides the regular physical exercise listed in the prevention of heart disease, obesity, adult-onset diabetes and high blood pressure.
• Gardening can be especially beneficial for people with special needs or those recovering from illness. Gardening promotes an increased range of motion, develops eye-hand coordination, improves motor skills and increases self esteem. 
• Gardening connects you with mother's nature and the rhythm of life. 

Happy Mother's Day!

My mother has a garden that she waters every day.

Sometimes she picks the flowers and makes a bright bouquet.

She says the flowers remind her of things that children do—

So come into the garden, and I’ll explain to you.

She says I’m like a daisy,

a golden ray of sun,

Or like a happy marigold,

always full of fun.

Here’s a lacy lilac;

it scatters sweet perfume.

And here’s a yellow daffodil

to brighten up a room.

I’m like a carefree dandelion

growing wild and free.

And I am like a hollyhock,

as tall as I can be.

Here’s a strong snapdragon,

as big and brave as Dad.

And here’s a small, sweet violet

trying to be glad.

I’m like a quiet crocus

with promise for the spring.

I’m a purple pansy

that makes you want to sing.

If I am like a flower, then surely you must know

That mother is the gardener, for she helps me to grow!

She cultivates and nurtures and enriches patiently.

Thank you, Heavenly Father, for creating her for me.

Pat Graham and Joan Ashton, “Sharing Time: Mother Is a Gardener,” Friend, May 1985, 32

D&C 59: 17

Fresh Ideas for Easter

At this Easter season of hope and renewal we testify of the glorious reality of the atonement and resurrection of the Lord Jesus Christ. Read more>>
The word Atonement describes the setting “at one” of those who have been estranged, and denotes the reconciliation of man to God. Sin is the cause of the estrangement, and therefore the purpose of atonement is to correct or overcome the consequences of sin.
Jesus Christ, as the Only Begotten Son of God and the only sinless person to live on this earth, was the only one capable of making an atonement for mankind.
BIBLE DICTIONARY - Atonement

Celebrate spring with these easy healthy Easter recipes. Spring holidays are here and sometimes we need a little something special when we gather with friends and family.

Ham, Gruyere & Spinach Bread Pudding

Ingredients

For the custard:

4 large egg whites

4 large eggs

1 cup skim milk

2 tablespoons Dijon mustard

1/4 teaspoon freshly ground pepper

1 teaspoon minced fresh rosemary

For the bread and filling:

4 cups (4-6 slices) whole-grain bread, crusts removed if desired, cut into 1-inch cubes

5 cups chopped spinach, wilted

1/2 cup chopped jarred roasted red peppers

1 cup (5 ounces) diced ham steak

For the topping:

3/4 cup shredded Gruyere cheese

Preparation

1. Preheat oven to 375°F. Coat an 11” x 7” glass baking dish or a 2-quart casserole with cooking spray.

2. To prepare the custard whisk egg whites, eggs and milk in a medium bowl. Add mustard, pepper and rosemary and whisk to combine.

3. Toss bread, spinach, roasted red peppers and ham in a large bowl. Add the custard and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

4. Bake until the custard has set, 40-45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15-20 minutes more. Transfer to a wire rack and cool for 15-20 minutes before serving.

Spinach Benefits:

Health Benefits of Spinach: Better Vision

Eating Spinach is Good for the Heart

The Cancer Fighting Benefits of Eating Spinach

Eating Spinach Builds Better Blood Cells

Italian Ham Cold Plate

6 slices Deli Fresh Shaved Smoked Ham

1/2 cup  baby spinach

1 tomato, halved

1 slice  honeydew melon (2-inch wedge)

5 RITZ Crackers

1/4 cup Shredded Low-Moisture Part-Skim Mozzarella Cheese

2 Tbsp. Zesty Italian Dressing

Make It!

ARRANGE ham, spinach, tomatoes, melon and crackers on plate. Top tomato halves with cheese.

DRIZZLE with dressing or use dressing as a dipping sauce.

Honeydew Melon Health Benefits:

Contain potassium, this mineral helps keep your muscles from cramping.

Great source of folic acid for women of childbearing age because it is known to prevent birth defects.

Ideal food for people who want to lose weight and for those who want to improve their health because it is low in sodium, fat-free, cholesterol free and low calories. One cup of honeydew contains 60 calories.

Contain plenty of water which keeps us hydrated.

It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Crisp-and-Creamy Baked Chicken

4 small boneless skinless chicken breast halves (1 lb.)

6 Tbsp.  (1/2 of 1 pouch) Extra Crispy Seasoned Coating Mix

2 cups instant white rice, uncooked

2/3 cup  (1/2 of 10-3/4-oz. can) condensed cream of celery soup

1/4 cup milk

1 cup  Shredded Cheddar & Monterey Jack Cheese

Make It!

HEAT oven to 400°F.

COAT chicken with coating mix as directed on package; place in greased 13x9-inch baking dish. Discard any remaining coating mix.

BAKE 20 min. or until chicken is done (165°F). Meanwhile, cook rice as directed on package.

MIX soup and milk until well blended; pour over chicken. Top with cheese. Bake 5 min. or until cheese is melted and sauce is bubbly. Serve with rice and hot steamed carrots.

Health Benefits of Carrot:
   1. Carrot can enhance the quality of breast milk.
   2. Carrot can improve the appearance of the skin, hair and nails.
   3. When taken daily it can lower cholesterol and blood pressure.
   4. Raw contain beta-carotene, a strong antioxidant that can prevent cancer.
   5. Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the adrenal glands (the small endocrine glands situated above the kidneys).
   6. Carrot can help improve eyesight.
   7. Carrot can help increase menstrual flow.
   8. Carrots can regulate blood sugar.
   9. Carrot can promote colon health, because carrot is rich in fiber.

Carrot Cake

Ingredients

Cake 
1 20-ounce can crushed pineapple  
2 cups whole-wheat pastry flour, (see Ingredient Note)  
2 teaspoons baking soda  
1/2 teaspoon salt  
2 teaspoons ground cinnamon  
3 large eggs  
1 1/2 cups granulated sugar  
3/4 cup nonfat buttermilk, (see Tip)  
1/2 cup canola oil  
1 teaspoon vanilla extract  
2 cups grated carrots, (4-6 medium)  
1/4 cup unsweetened flaked coconut  
1/2 cup chopped walnuts, toasted (see Tip)

Frosting 
12 ounces reduced-fat cream cheese, (Neufchâtel), softened  
1/2 cup confectioners' sugar, sifted  
1 1/2 teaspoons vanilla extract  
2 tablespoons coconut chips, (see Ingredient Note) or flaked coconut, toasted

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
2. Drain pineapple in a sieve set over a bowl, pressing on the solids. Reserve the drained pineapple and 1/4 cup of the juice.
3. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and the 1/4 cup pineapple juice in a large bowl until blended. Stir in pineapple, carrots and 1/4 cup coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
4. Bake the cake until the top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
5. To prepare frosting and finish cake: Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with toasted coconut.

Enjoy with your Family and Friends!

Healthy Tips for Spring

Healthful eating is never so easy as it is in the spring. From salads to sides, entrées to desserts, here is a collection of our wholesome springtime favorites.

Spring is here—and fresh produce is one delicious benefit of this season of rebirth. These easy healthy recipes highlight fresh fruits and vegetables in season, such as asparagus, sweet peas, strawberries, artichokes, leeks and rhubarb. For produce at its peak, shop the farmers’ market or grow fruits and vegetables in your garden.

Preventive Medicine

Fresh fruits and vegetables are healthy in part because they contain phytochemicals, or beneficial compounds, such as beta-carotene, and lycopene, which aid in the prevention of cancer.

An Apple a Day

There is truth to the old "apple a day" adage, though this time of year, think seasonally and make it a "strawberry" or "artichoke" a day.... Beyond having weight-watching benefits, a diet plentiful in fruits and vegetables decreases your risk of stroke and heart attack, helps lower blood pressure, and even guards against eye disease.

Rich and Thin

Spring favorites asparagus and artichokes are often associated with rich, luxurious menus, but they're also incredibly healthy: They are both excellent sources of fiber and contain a host of nutrients, including vitamins C, K, and folate. "Asparagus is a particularly well-rounded vegetable, nutritionally speaking," says Monica Reinagel, chief nutritionist for our sister site NutritionData.com, writing in Epicurious and NutritionData's joint newsletter Healthy Dinner Tonight. "It's high in antioxidants A, C, and E, as well as vitamin K (for healthy bones), and has an array of B vitamins for energy."

My Favorite Recipe

Asparagus with Prosciutto

Ingredients

16 spears asparagus, (about 1 bunch), trimmed

1 teaspoon extra-virgin olive oil

Pinch of salt

Freshly ground pepper, to taste

2 very thin slices prosciutto, (about 1 ounce), cut in half lengthwise

Cream Cheese (optional)

Preparation

   1. Preheat grill to medium.

   2. Toss asparagus with oil, salt and pepper in a medium bowl. Wrap 1 length of prosciutto around the middle of 4 asparagus spears. Repeat, making 4 bundles. Oil the grill rack (see Tip). Grill the asparagus bundles, turning once or twice, until the asparagus is tender and charred in spots, about 10 minutes.

OPTIONAL: Spread cream cheese in a length of prosciutto and wrap around the middle of 4 asparagus spears.

Food

Eat 

Eat well, eat often 4 - 6 small meals a day to optimize your metabolism and keep your body energized and in balance.  The quality of the food we eat will determine of the red blood cells that determine the quality of bones, muscles, organs and so on.  Be sure that the majority of your food choices are high in nutrients, fiber, good fats, and lean protein.

Eating healthy is important. Eating healthy: 

• · Lowers disease risks
• · Increases productivity
• · Gives you more energy
• ·  Makes you stronger

You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to keep it low cost. 

What is Healthy Food? Before we start, let’s define healthy food. It consists of:

• Protein. The building blocks of muscles, needed for strength.
• Fat. A balanced intake of omega 3, 6 & 9.
• Veggies. All kinds, especially green fibrous veggies.
• Fruit. Full of vitamins.
• Water. 1 liter per 1000 calories you expend.
• Whole grain food. Oats, rice, pasta, breads, …

CONTACT US

Have an idea or question? Email us at glorys@energyandrelax.com

NOTE: The information on this site does not constitute medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.  Before embarking on any weight loss plan or making dietary changes, you should consult your doctor.