34 MARCH 2022 Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN This month, it’s time to bring on the exercise. It is so important to get some movement in every day and make sure it is a mix of cardio and strength training. Most people tend to slack on the weight training, but here are a few reasons why it’s a priority: • We lose muscle as we age, so strength training builds it back up. • The more muscle we have, the faster our metabolism. A pound of muscle burns six calories, and a pound of fat only burns two. • It is great for bone density and can prevent osteoporosis. • Increased strength means you can do daily activities easily. • And the obvious: You will look fit and toned! Thirty minutes of weight-bearing exercises three to four times a week or 15 minutes every day is the amount to shoot for. YouTube has a lot of great options for workouts. Squats, lunges and push-ups are some standard go-to exercises that work great! St. Patty’s Day is this month, so let’s put a healthy twist on these meals to celebrate the day. youcare-selfcare.com We can all be Irish with these recipes! St. Patty’s Day green smoothie 1. Blend everything in a blender until smooth. Ingredients Directions • 1 frozen banana • 1 cup almond milk • ½ cup coconut yogurt • 1 cup spinach • ½ tsp. vanilla • A few mint leaves • 4 ice cubes Serves: 1 St. Patty’s Day cabbage & carrot soup 1. Add ¼ cup broth to a large pot and heat to high heat. Add in the onions, garlic, carrots and celery. Sauté for eight minutes. 2. Now add in the rest of the broth, potato, tomatoes, beans, cabbage and spices. Bring to a boil, then cover and cook on low for 20 minutes or until the potatoes are cooked through. 3. Top with fresh cilantro or parsley. Also great with chopped avocado. Ingredients Directions • 4 cups vegetable broth, divided • 1 onion, chopped • 4 cloves garlic, minced • 2 carrots, diced • 2 stalks celery, diced • 1 russet potato, diced • 1 can (28 oz.) fire- roasted tomatoes • 1 can (15 oz.) cannellini or garbanzo beans, drained • 6 cups cabbage, sliced • 2 tsp. cumin • 1 tsp. each: thyme, pink salt • ½ tsp. each: smoked paprika, pepper, red pepper flakes Serves: 8 Plant-based key lime pie 1. Soak cashews in boiling water and let sit for 30 minutes or more. 2. Drain cashews and add to a high-speed blender with coconut milk, coconut oil, limeade, lime zest, and maple syrup. Blend until very smooth. 3. Pour this into the pre-made crust – cover and freeze for four hours. 4. Add additional lime zest on the top before serving. Ingredients Directions • 1 cup raw cashews (unsalted) • 1 cup coconut milk (canned) • ¼ cup coconut oil • ½ cup frozen limeade, thawed • Zest from two limes + more for garnish • ¼ cup maple syrup • Graham cracker pre- made crust Serves: 8-10 Christ Lutheran School Preschool - Grade 8 • www.clsphx.org LC-MS 3901 E. Indian School Rd., Phoenix | www.cclphoenix.org | (602) 955-4830 LOVE GROW SERVE IN PERSON WORSHIP Traditional Worship 8:00am/10:45am Contemporary Worship 8:30am/10:30am Blended Worship 9:30am ONLINE WORSHIP Sunday @ 8:am/9:30am FB Live or CHRISTCHURCHPHX.ONLINE.CHURCH 480.946.5076 4130 n marshall way • scottsdale art one gallery | foundation Representing students and local artists of Arizona since 1993 artonegalleryinc.com @artonegalleryinc Saguaro I by John Babbitt • mixed media on panel 48” X 23.75” X 2.50” • $800
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