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A stroll with the squirrels… Who Me? 

I took a walk through my neighborhood yesterday in the middle of the day - in the middle of the week - on a work day.  (giggle) I needed to get away from my home office for a little while. It was a very different kind of walk. In fact it was actually just a stroll to take in some sunshine and take notice of my surroundings.  I was intrigued by what I haven’t noticed before –Like the squirrels hustling around the big boulders searching for foods to fatten up for the cold winter season and listening to the rustling fall leaves below my feet. There was a time in my life when a “stroll” would have seemed like a lost opportunity to burn some calories or get my heart rate up.

I am so grateful I now have both the wisdom and the science to abandon the faulty belief systems that had me engaged in extreme fitness regimes and restricting diets. Now I know that the slow strolls are equally as important to my health as the fitness walks.

Pumpkin Pie Smoothie
2-3 servings

Ingredients

1 1/2 cup pumpkin puree
1 cup almond milk (soy milk or coconut milk are other options)
1 cup crushed ice
1 tsp. pure vanilla extract
1 tsp. nutmeg (allspice or cinnamon are other options)
Agave nectar to taste (Raw Honey is another option)
1 tbsp ground flaxseed

Directions
Blend ingredients together. Enjoy!

Good to know:

Pumpkin is incredibly rich in vital anti-oxidants and vitamins. This humble backyard vegetable is very low in calories yet good source of vitamin A, flavonoid poly-phenolic antioxidants like leutin, xanthins and carotenes. It is also rich source of minerals like copper, calcium, potassium and phosphorus.

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Melanie

by Melanie Banayat

If you are a busy entrepreneur I'm sure you’ve probably heard this question before – What is your WHY?   Well, I felt inspired to revisit the idea today after my Skype video conference call with my kids.

A very large part of my WHY started 18 years ago when I gave birth to my daughter Mikhaila and again with my son Dakota another 3.5 years later.  I can’t believe they are now 18 and almost 15.  They have both grown into such talented and interesting people; it feels good to be their mom.

There are always choices to be made in life – from little ones like what to have for lunch to the big ones like what to choose for your profession.  My kids have been a big consideration in how my career choices have played out – always behind the WHY of my decisions.

Prep Time: 5 minutes Cooking Time: 20 minutes Yields: 4 servings

Ingredients:

1 1/2 cups dry-roasted quinoa
2 navel oranges, zested
1/2 cup chopped toasted walnuts
2 1/2 cups veggie broth
2 tablespoons flat leaf parsley, chopped
1 tablespoon extra virgin olive oil

Directions:
1. Rinse quinoa in a fine mesh strainer.
2. Combine broth, oil and quinoa, bring to a boil.
3. Cover and lower heat to low, cooking for 12 minutes.
4. Remove from heat and let stand for 5 minutes.
5. Fluff with a fork and toss in orange zest, parsley and toasted walnuts.

Variations: Slice zested oranges and serve them after dinner.

Recipe courtesy of the Institute for Integrative Nutrition

Read On...

GOOD TO KNOW:  Nutritional Benefits of Quinoa

Prized as a sacred seed in the ancient Inca civilization, quinoa is still a nutritional treasure. This protein-packed food, with its nutty taste and chewy texture, is flavorful as well as filling. Once its bitter coating has been soaked or steamed off, the seeds are easily prepared and can be served in recipes where rice, wheat, corn or other grains are used. The benefits of quinoa are as plentiful as its culinary uses. Here are a few of the roles quinoa can play in a healthy diet: