Welcome to Health and Wellness guide

Hello everyone and welcome!

Here at health and wellness guide we will be talking about a few things that interest us the most:

• Correct way of eating healthy
• Indoor and outdoor exercises
• Pros, cons and reviews of dietary supplements
• Natural remedies
• Mental and spiritual wellness

As you can see, there are lots of topics we can talk about and if you anything to share your comments will be more than welcome.

Remember; eat healthy, smile a lot, and be discplined because it's good for your health and wellbeing.

Lentil soup

A bowl of lentil soup is considered to be one whole meal in a bowl. Not only that, but lentils have high levels of iron, which good for your blood stream. I leave you this complete and nutritious recipe that everyone can enjoy

Ingredients List

4 cloves Garlic
1 Yellow Onion
4 Carrots
4 stalks Celery
3 tbsp Olive Oil
2 Cups Lentils
1 tbsp Cumin
2 qt Vegetable Broth
1 Bay Leaf
2 whole sprigs Thyme Salt and Pepper to taste

 Directions

1. Set a large, dry dutch oven over medium heat and drop in the Garlic cloves with their peels still on. Let them toast for a few minutes on each side, until the skins are browned and fragrant, and set aside.

2. Roughly chop the Onion, Carrots, and Celery. Add the Olive Oil to the dutch oven and saute until browned and tender.

Peel and smash up the Garlic and add it back to the pot, along with the Lentils and Cumin. Cook for a few seconds, until the lentils are nicely coated in oil. Empty the Broth into the pot and add the Bay Leaf and whole sprigs of Thyme. Simmer until the lentils are tender, about 30 minutes. Fish out the Bay Leaf and Thyme.

3. Season with Salt and Pepper and serve piping hot. We like this soup all on its own, but it’s kind of amazing with a little extra . Stir in some spinach or add a little diced ham and definitely serve it with a big side of hearty whole grain bread or cheesy croutons.

Fast and delicious teriyaki chicken with vegetables

INGREDIENTS:

2-3 lbs organic chicken breast, chopped
12-16 oz organic fresh broccoli
2 garlic cloves, you can also use ginger
4-5 large organic carrots, sliced
Pepper flakes, optional
2 Tbsp olive oil

Teriyaki sauce

2 Tbsp ginger, chopped
1/3 cup reduced sodium soy sauce, gluten free
1/3 cup cold water
2 teaspoons arrowroot powder, or cornstarch
1/3 cup honey, or unrefined sugar

DIRECTIONS:

In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass air tight container in the refrigerator.

In a large heavy bottom saute pan, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute.

While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours.

Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine.

Serve over brown rice or rice noddles.

Buffalo Chicken Lettuce Wraps

Spicy buffaloed oven fried chicken bites wrapped in buttery lettuce leaves with tomatoes, quinoa, avocado, and blue cheese dressing. Buffalo Chicken Lettuce Wraps are a healthy and filling lunch or dinner your whole family will love. Note that prep time includes 30 minutes for the chicken to marinate.

Ingredients:

• 1½ pounds boneless skinless chicken breast, cut into bite-size pieces
• ½ cup buffalo sauce, plus a little more for drizzling over the finished chicken if you prefer
• 2 cups plain panko bread crumbs
• 4-6 large soft leaves of lettuce (I used Boston Bibb Lettuce)
• 1 cup cooked quinoa
• ½ cup diced tomatoes
• ½ cup diced avocado
• blue cheese (or ranch) dressing & scallions to garnish

Instructions:

1. Preheat the oven to 375 and lightly grease (I used cooking spray) a baking sheet or line it with parchment paper.
2. Toss the chicken in the ½ cup buffalo sauce, cover, and refrigerate for at least 30 minutes.
3. Pour the breadcrumbs into a shallow dish. Coat each chicken piece evenly and place them on the prepared baking sheet. The baking sheet will get pretty crowded -- it's okay.
4. Bake for 30 minutes. You can toss the baked chicken with the extra buffalo sauce if you like.
5. To assemble the wraps, fill each leaf of lettuce with quinoa, tomatoes, and avocado. Top with the crispy baked buffalo chicken, drizzle with the blue cheese, and sprinkle with the green onions.
6. These are also a delicious cold lunch if you prepare the chicken ahead of time and refrigerate it before serving.

Eating healthy doesn't have to be expensive, but does involve a lot of creativity especially when trying to get the whole family involved.

Mini Fruit Pizza snacks

I'm gonna honest here. I found this recipe on Pinterest and decided to share it with everyone. I know that people have a hard time eating fruits because it's boring and some people just don't like eating too much fruit.

But what if we made it fun to eat, not just for ourselves but for the kids too?

The original recipe uses a lot sweet ingredients but I will show you how to make it fast and easy and with less sugar.

What you'll need:

• Pita bread (wholemeal or white)
• Cream cheese
• Fruits of your choice

Preparation time: 5 mins or less

Preparation:

• Place the pita bread on plate
• Spread the cream cheese until pita bread is covered
• Slice the fruits and place them all over the pita bread
• Serve cold or room temperature

See! Fast and easy. I think your kids will like it and so will you. 

Le-vel Thrive Review. Is the experience worth it?

One of the supplement products that I would like to talk about is this one.

And why would I mention this product in this blog site?

A few months ago a friend of mine approached me and started talking to me about: Le-vel Thrive (sounds kind of french don't you think?), and how it worked for him to achieve his health and wellness goals.

I met my friend before he went back to the United States and before he even knew that this product existed. When he got back to the States he set his personal goal to achieve the famous six pack abs - which he did - and afterwards he told me about the product packages.

Le-vel - the company - was founded in 2013 and is located in 9201 Warren Pkwy #200, Frisco, TX.

So yeah it's an american company.

After doing a little bit research about the company, they basically focus on letting people know about the product and have given them a challenge that they call: "The 8-week experience".

But why an 8-week experience?

Le-vel says that they want to let people know that their products aren't just protein shakes or supplement capsules full of caffeine and other energy boost products. They say that taking their natural blend of herbs will be more of a progressive experience than an immediate reaction.

What products are included in the 8-week experience package?

1. Le-vel premium lifestyle capsules: When acquiring the 8-week experience package level ships them out depending on gender. Each bottle contains 60 capsules and recommend that you take two capsules in the morning before breakfast. The capsules offer these benfits:

• Weight management
• Cognitive performance
• Joint support
• Inflammation support (reduces inflammation)
• Anti-aging and Antioxidant blend
• Lean muscle support (helps burn fat)
• Digestive and Immune support (detoxes and improves immune system)

2. Thrive premium lifestyle shake mix: This product also comes within the 8-week experience package. It can be bought in a canister or in a box containing 16 servings of what Le-vel calls: the special blend. Le-vel says that you take this shake mix with: water, milk or juice 20-40 mins after taking the capsules. The shake mix contains:

• Ultra Micronized (cool phrase for powdered mix)
• Nutrient mineral dense formula
• Probiotic and Enzyme blend (things we find in dairy products but better)
• Antioxidant and Extract blend
• Lean muscle support
• Weight management
• Gluten FREE

3. Thrive premium lifestyle DFT: DFT? This is Le-vel's acronym for: Derma Fusion Technology and it's the last product in the 8-week experience package and a total of 30 patches in box. What's interesting about this product is that you don't eat it or drink it in any smoothie or shake. You just slap this little patch on your body (preferably on your arm or shoulder) after taking the capsules and the shake mix and Le-vel claims that this little baby transfers a trademarked secret formula (I still don't know what it is) through your skin during for 24hrs. Le-vel recommends using only one DFT patch a day. The benefits of using the patch are:

• Weight Management
• Mental clarity
• Appetite control
• Derma Fusion Technology
• All natural time release
• Metabolic support.

Conclusion:

After reading about the products I basically interviewed my friend Braxton Peterson and asked him about his 8-week experience with   Le-vel Thrive and he was also kind enough to let me have a "before and after" photo (ladies he's single... for now).

Braxton says that after using the product he has felt much more active, mentally focused and full of energy. He doesn't feel jittery like someone who has taken caffeine nor does he feel anxious because the DFT patch helps him control his appetite and he disciplined himself to achieve his fitness goal.

So is it worth it?

I going to have to say yes!

And he's not the only one who feels happy with results but there are many people who publish their progress on youtube and other social media sites.

In the Le-vel web store the products can also be bought separately and prices range form $40 to $75 and Le-vel is increasing their product line to offer even more premium quality products. Enrolling as customer is free of charge and ships to the US, UK and Canada, so other countries would have to open a P.O. Box on any of these locations to receive their products.

So if your willing to give it shot click here to see for yourself. And as Le-vel says: Thrive on!

Healthy Recipes