Relax & Reclaim

Tuna salad is considered to be a staple food for warmer weather.  Real simple stuff.  Tuna, mayo vegetables, mix, chill and serve.  Not too complicated.  Well, this recipe is also very simple and just as delicious! 😋  This salad is perfect for a lunch and a great way to add lots of colorful vegetables to your meals.  You'll really impress your family on your next picnic with this dish. It tastes absolutely amazing when you take time to make it. Let's get into it! Ingredients Two large cans of tuna in spring water drained One-half cup of quinoa One-half teaspoon of vegetable stock One cup of cubed and cooked butternut squash Three-quarters cup of peeled sweet potato  One-half large cucumber One half cup of baby spinach One half cup of thawed frozen peas One quarter cup of kidney beans One quarter cup of low-fat feta cheese One half cup of your favorite mayo ( amount depends on your personal preference for taste and texture) A few sprigs of ...

We've got a few more comments from the contact form to share with you... You guys are no joke!!! 👇 "... tastes..good, but boring .." " Would be better if the dish had some... flavor " " Do you guys even believe in salt??? " And some people are just outright brutal ... " What's the deal with these bland ass recipes?? " With that said, we're introducing twisted recipes ! 👇   1. Quinoa Power Bowl with Avocado and Black Beans 🔥Twist: Southwestern Flair Ingredients : - 1 cup cooked quinoa - 1 can black beans, rinsed and drained - 1 avocado, diced - 1 cup cherry tomatoes, halved - 1 cup corn (fresh or frozen) - 1/2 cup diced red onion - 1/2 cup chopped bell peppers (use a mix of colors) - Juice of 1 lime - 1 tsp cumin - 1 tsp smoked paprika - Salt and pepper to taste - Fresh cilantro (optional, but highly recommended) - 1/2 cup crumbled feta or cotija cheese (optional) Instructions : 1. Combine cooked quinoa, black beans, avocado, tomato...

We get comments and questions from you from time to time and (to be honest) we create a lot of our content around what you tell us.  We wanted to share a few excerpts from the comments you sent us on our contact form.  Check 'em out: "... been a while since you've posted anything about how to prepare these recipes in detail. ." " Recipes WITH instructions PLEASE!! " ".. and how about some articles for foodies? " Your wish is our command! 👇 Easy and Delicious Recipes with Your Weight Loss Allies!  🍽️ Ready to whip up some tasty meals using some nutrient-rich ingredients?  Here are a few simple recipes that’ll not only satisfy your cravings but also help you stay on track with your weight loss journey.  Let’s get cooking! 1. Quinoa Salad with Avocado and Black Beans   This refreshing salad is packed with protein, healthy fats, and fiber! Ingredients :  - 1 cup cooked quinoa   - 1 can black beans (rinsed and drained)   - 1 avocado (d...

It's winter season folks! Time to bundle up and get a hearty (and heart-healthy ) meal going to fight off the effects of the cold weather. What better way to do that than with a tasty soup or stew! This sweet potato soup is not only absolutely delicious, but it's also very good for you.  Ginger and sweet potatoes are like the superheroes of the food world, packed with all kinds of good stuff to keep you feeling great. Ginger is a total rockstar with its anti-inflammatory and antioxidant powers. It's like a soothing balm for your tummy, helping with digestion, easing nausea, and even kicking pain to the curb. And then we have sweet potatoes, loaded with vitamins, minerals, and fiber. They're like a one-stop shop for all things healthy. Vitamin A for sharp eyes and a strong immune system, fiber for smooth sailing digestion and feeling full. Put these two together and you've got yourself a winning team for a healthy diet. Whether you're looking to boost your immun...

People debate about all sorts of issues, sports teams, politics, I've even heard debates about movies. But what about food? Not just any food, but organic food! The debate over organic versus conventionally grown food has been ongoing for years.  While experts can provide detailed insights, understanding the benefits of organic choices is important. Organic Foods Definition  The simplest definition of organic food is: food that is produced without synthetic pesticides, herbicides, or fertilizers, and it does not include genetically modified organisms (GMOs).  It utilizes sustainable farming methods that are environmentally friendly. Please also note that organic food is not always 100% pesticide chemical-free. We'll get back to that factor shortly. But first, here's a few good reasons to choose organic foods : 1. Flavor and Nutrition: Organic fruits and vegetables are often noted for better taste due to healthier soil and natural growing methods. Some recent studies sugg...

Winter is coming (yeah, we know it's already here, but we just wanted a cool intro) Sound familiar? No, we're not talking about a tagline from a well-known  television series based on an equally well-known sword and sorcery novel, silly... We're actually talking about wintery weather conditions. You know, snow, ice, sleet.  All the stuff we love about winter 🙄  Anyway, we all love the heartwarming, belly-filling, satisfaction that you can get from a hearty, rustic-style stew or soup. 😋  Well, if that's what you're looking for than you're going to absolutely love this recipe we've got for you.  After you eat this amazing dish, leave a comment below on how good it was and if you served it to your family or friends.  Just remember to make enough because everyone is going to want seconds! 🍲 Simple Homemade Chicken Stew 2 cups of chicken or vegetable stock 2 cans of low sodium cream of mushroom soup 3-4 carrots peeled and sliced or julienned 1...

This is probably going to sound super-cliche', but we've gotta say it: If You’ve Never Set a Goal to Slim Down, Now’s the Perfect Moment! There.  We said it.  Sounds a bit like a motivational article doesn't it? That. Is the idea.  Motivation. You might feel a bit hesitant about starting. That is totally understandable. It’s tough to watch others try and fail. But you don’t want to become another cautionary tale, do you? Here's the thing: it doesn't have to be that way for you. Your journey can be different. Every success story starts with one small, brave decision. You can do this. Whether you want to lose holiday weight or just feel better, stay determined.  Consistency beats perfection every single time. Setting a Sustainable Pace Most doctors recommend a pace of one to two pounds a week. This is the " gold standard " for safe results. To lose one pound, you need a deficit of about 3,500 calories. losing weight for the new year That sounds like ...

When a good friend of mine told about this recipe, I thought I was hearing things. Adding fruit or berries to cornbread was unheard of in my family's household when I was growing up.  In fact, I told my brother about this recipe just a few days ago and well, you should have seen the bewildered expression on his face. 😵‍💫 delicious and healthy blueberry cornbread muffins And then of course came the belly laugh. 😆😂🤣 Whatever. He's always been kind of a hater anyway. 🙄 Enough about my brother's short-sightedness. I think this recipe is a real winner. 🏆  Check it out and most importantly try it out. Cornbread with Blueberries?? blueberry corn muffins on cooling rack Ingredients : - 1 cup cornmeal - 1 cup whole wheat flour - 1/4 cup honey or maple syrup - 2 teaspoons baking powder - 1/2 teaspoon baking soda - 1/4 teaspoon salt - 1 cup plain Greek yogurt - 1/3 cup olive oil or melted coconut oil - 2 large eggs - 1 teaspoon vanilla extract - 1 cup fresh or froze...

Hello everyone, I hope you are all doing well.  I wanted to share with you an experience I had with a long-time friend of mine while we were out one warm summer evening in downtown Chicago a few months (and believe me, we have had a lot of them here in Chicago) ago.  Let's take a brief intermission here, okay? This is not a story about diet and healthy meal plans (although we do highly recommend them here on Relax and Reclaim!). This is all about pre-concieved notions and a serious need to assimilate new information.  Sounds weird, doesn't it? You'll see how this plays out shortly. The Restaurant Compromise  Anyway, we were looking for a place to "cool our heels" so to speak and have more time to chat. My friend knows that I am a bit of a health fanatic, so he was quite apprehensive about suggesting some of his normal chow-down spots for us to get refreshments. You know, the places where "fat is king & lean is mean"?  Unhealthy foo...

Cayenne peppers are no joke.  I'm going to break down for you a few reasons as to why this pepper is absolutely one of the most powerful tools you can use to maintain your health. Don't go anywhere, alright? Just What IS Cayenne Pepper ? Cayenne pepper (Capsicum) is a food and also a natural remedy component that is highly effective in aiding colonic peristalsis (digestive tract movement) which assists in digestion. It may be consumed regularly with every meal and when needed for relief from constipation. Cayenne peppers have substantial amounts of vitamin A and beta carotene (two highly important immunity boosters). Most colds don't stand a chance against these mighty red wonders. Cayenne peppers laid out on a table Capsaicin is the active ingredient found in various hot peppers, such as cayennes. This is what makes the peppers spicy hot. It's also a primary ingredient of pepper spray aerosol which is commonly used by law enforcement and average citizens t...

If there's one part of our bodies we seldom pay attention to (but we should) it’s our heart. A normal-sized heart is about the size of your fist.  This means that it takes up a relatively small portion of your total body mass. It is, however, extremely important to your overall body functions. Your heart works around the clock and keeping it healthy isn’t as complicated as you may have heard. It all comes down to the food you eat, the habits you keep, and sometimes the supplements you choose with care. the human heart Vitamin E: The Balancing Act Vitamin E is best known as a strong antioxidant. It helps protect artery walls and keeps LDL cholesterol from turning sticky. Foods rich in vitamin E like nuts , seeds , wild-caught fish, and certain oils have been linked to better heart health in large studies.  Supplements, on the other hand, are less clear. Research shows mixed results, with some pointing to possible risks such as bleeding. Bottom line: get your vitamin...

Yeah, you read that right...   Go eat a rainbow!  This summer, a colorful plate might be the easiest health hack ever. Believe that! Why eating colors is so important  Summer’s here.  Long days, iced drinks, and sandals everywhere. Colors are popping—on dresses, in sunsets, even in our cocktails.   But take a quick glance at your plate… does it look like it belongs in the season? If not, it’s time for a change. And no, not the sugary kind. Think real color. Think fruits and veggies. The kind of colors that do more than just look pretty on your feed. They feed your brain , fuel your body, and lift your mood. Let’s get into what those colors actually mean. man eating a rainbow in a diner 🥦 Green: Protects Your Sight, Calms Your Gut Spinach, broccoli, kale, kiwi, green grapes yeah, those guys. They’re full of lutein and zeaxanthin, which shield your eyes from harsh light and lower your risk of eye diseases down the line. And leafy greens like bok choy ...

It's recipe time again, folks! Believe it or not, I actually keep a catalog of recipes I've either gotten from others or created myself. The goal here at Relax and Reclaim is to provide you with healthy and simple-to-make recipes that will hopefully become a part of your wellness menu for years to come! I've had this smoothie recipe for a few years but was unable to locate it until recently while going through some old study notes. Anyway, we always believe in trying out these recipes before we share them with you. Just to make sure they're up to par and tasty. I call this drink "Morning Glory In A Glass". Not only is this drink effective in cleansing , but it is also quite tasty. * Please note that there are nuts included in the list of ingredients, so if you have an allergy please consult with your physician or health provider first.* When I made this drink before I used to just dump the ingredients into the blender and proceed with mixing. Bad cho...

I wanted to provide a posted answer to Mr. Freitag's inquiry about looking good shirtless. Depending on numerous health factors and related weight issues, a good program to get the desired effects has to encompass not only a balanced meal plan but a solid work out regimen as well. There are of course, a lot of options out there for people to choose from and no doubt you may be able to name a few dozen at will. Here are a few tips for you: For natural weight loss, I would recommend initiating the elimination of body toxins first. A good fiber-rich program that is designed to provide a gradual weight loss while cleansing your colon. You can get results in a relatively short period of time.   A good diet plan is a little tougher to come by because many of these programs only address a single aspect of health maintenance (carbohydrate control, fat loss, muscle building, etc).  To achieve the desired effect of a lean body it would be advisable to get on a meal plan that provides al...

Sure, you might think of basil as that delicious herb that takes your pasta and salads up a notch.  But basil does a lot more than just make your food taste great – it's packed with health benefits, some of which might surprise you! Acne and Clear Skin For anyone who’s dealt with acne, here’s something cool: basil has natural anti-inflammatory and antibacterial properties that can help keep your skin clear.  In fact, research shows that African wild basil oil can reduce acne lesions even more effectively than traditional treatments like benzoyl peroxide.  So, whether you use it as an essential oil or in skincare products, basil can be a secret weapon against acne. Stress Relief and Mood Boost Feeling frazzled? Basil has long been known as a natural mood booster. In ancient practices, people would chew a few basil leaves twice a day to help calm their minds and relieve stress.  You can try it too, either by sipping basil tea or using it as an aromatherapy oil. Some ...

I have been asked to provide a more suited recipe for the colder months, so I reached out to my culinary contact & was provided the following recipe for your enjoyment. Please let all your friends know where you got it from!! Not Your Mamma's Veggie Minestrone Soup 1-1/2 cups tripolini (bow tie) pasta 5  cups  vegetable broth                3 cups diced & drained tomatoes 1-1/2 tbsp chopped fresh basil 1/2  tsp dried oregano 2  medium carrots, sliced 2 celery stalks, minced 1  medium onion, finely chopped 3  medium zucchini, sliced 1 cup red beans (rinsed & drained if from can) 3 cloves garlic, chopped 1 bay leaf                                Preparation: In a large pot, combine all the ingredients except the pasta. Si...