Body
A healthy BODY creates a healthy mind & a healthy mind creates a healthy home.
Body
Introduction
Hello everyone. My name is Lolita Denise, the creator of Cocoa Blu. I strongly believe that peace is one of the most important & most beneficial luxury, maybe even a birth-right, in this life. I also believe that peace comes from within. People, pets & certainly not material things bring it about nor support it once it’s found. I believe it can be cultivated & that it’s lost & found & then lost & found and then lost & found again. I believe the true source of peace is spiritual connection. My personal source is The God of The Bible. With that said, because I believe peace to be the foundation of a life of contentment, acceptance, & growth, I strive for it. I seek it out. And I do this through multiple ways...Mind, BODY, & Home. Also, because this (Cocoa Blu) is a way of peace, I’m not afraid to be selective about who I choose to take on as clients. Peace is absolutely worth protecting, for it pays in dividends.
This section is about the BODY. Although this section is about the BODY, all sections intersect. A healthy BODY creates a healthy mind & a healthy mind is a healthy home.
And these entries aren’t just for you guys. They’re for me as well. I’m on this journey with you, for there’s no finish line... only beautiful sights & sounds & experiences, along the way.
Welcome to Cocoa Blu.
Mind, BODY, & Home
5 foods that may help to Improve Your SLEEP
Content that begins with “What if I told you” really rubs me the wrong way.
But "What if I told you" that there are certain foods that can promote better sleep due to their nutritional content. Lol! But no lie. Here are 5 foods that may support improved sleep as outlined by the sleep experts:
1. Kiwi: Kiwi is packed with vitamins, minerals, and antioxidants, but what sets it apart is its high serotonin content. Serotonin helps regulate sleep-wake cycles and promotes better sleep.
2. Almonds: Almonds are a good source of magnesium, which has been linked to improved sleep quality. Magnesium helps relax muscles and promote a sense of calmness, making it easier to fall asleep.
3. Tart Cherries: Tart cherries, or their juice, are rich in natural melatonin, a hormone that helps regulate sleep. Consuming tart cherries or drinking tart cherry juice in the evening may help enhance sleep duration and quality.
4. Leafy Green Vegetables: Leafy greens like spinach are high in calcium, which can assist in the production of melatonin. Including leafy greens in your diet may promote better sleep.
5. Herbal Teas: Certain herbal teas, such as chamomile and valerian root, have calming properties and are known to help relax the body and prepare it for sleep. Enjoying a warm cup of herbal tea before bedtime may promote better sleep. And I LOVE LOVE tea! Everybody knows that.
It’s important to note that individual responses to foods can vary, and it’s always a good idea to pay attention to your own body’s preferences and any potential allergies or sensitivities. Additionally, establishing consistent sleep habits and maintaining a balanced diet overall are key to supporting healthy sleep patterns.
Sweet dreams my good friends.
How to make Meal Prep a ROUTINE with 5 easy tips
My friends! Question. Who else is tired of fast food? Who else wants a healthier & more capable body for yourself & your family? Who else wants to be more disciplined when providing meals for the kiddos? Who else? Well, it's going to take a little work. But let's make it as easy as possible, shall we. Read on.
Here are 5 easy tips for creating & sticking to a meal prepping routine:
1. Plan your meals: Take some time each week to plan out your meals in advance. This will help you stay organized & ensure that you have all the ingredients you need. Make a list of recipes or meals that you would like to prepare for the week ahead. https://www.cozi.com/
2. Batch cook: When you have some free time, dedicate a few hours to batch cooking. Prepare larger quantities of food & portion them into individual containers for the week. This will save you time and effort during busy weekdays. https://www.marthastewart.com/8319860/batch-cooking
3. Use proper storage: Invest in good quality glass containers that are freezer-safe & microwave-safe. Store your prepped meals properly to maintain their freshness & taste. Label & organize your meals so that they are easy to grab & reheat when needed. https://a.co/d/6pYlgLG
4. Keep it simple: Start with simple recipes that are easy to prepare & require minimal ingredients. This will help you stay motivated & avoid feeling overwhelmed. Gradually, you can explore more complex recipes as you become comfortable with the routine. https://a.co/d/93R2PFn
5. Stay consistent: Consistency is key when it comes to meal prepping. Set a dedicated day or time each week for meal prepping & stick to it. Make it a part of your routine & prioritize it just like any other important task. Planning & prepping your meals in advance will soon become a habit.
Remember, meal prepping not only saves you time & effort during the week but also helps you make healthier food choices. Enjoy the benefits of having nutritious meals readily available while sticking to your routine.
Now... let's go! We can get it done. We have what it takes. We fall, we get back up. And away we go...
Simple Family Game Night Menu
Foooooood! Who doesn't enjoy eating good food?! No one! Family game night! Let's go family! It'‘s junk food time. I'm so excited, if you can't tell. But first things first...
Planning a menu for your family game night can add to the overall enjoyment of the event. Here is a suggested menu that includes a variety of tasty & easy-to-eat snacks. Feel free to add & take away according to your personal taste & dietary restrictions:
Popcorn
Specifically Truffle & Lemon Popcorn. And Yeah, it sounds fancy, & might be a little tiny bit, when you compare it to plain old butter but, it’s affordable, easy & quite good. Or, you can stick to melted butter & salt. Nothing wrong with that.
Truffle & Lemon Popcorn: Heat 2 Tbsp of grapeseed oil in a 3-qt or larger pot over medium-high heat. Put 3 - 4 kernels in the pot & cover with lid. When starter kernels pop, add 1/3 cup popcorn kernels, gently shaking the pot to settle them in a single layer, cover. Remove from the heat for 30 seconds; this tempers the kernels to allow them to pop at around the same time. Return pot to heat, & once the kernels begin to pop, between 30 seconds to 1 min., gently move pot back & forth, over burner. Once popping slows to several seconds between pops, remove from heat & pour popcorn in a large bowl. Toss with 1/2 tsp sea salt, 1/4 tsp pepper, & 1/2 tsp truffle zest (https://a.co/d/5Sj4gax). Spritz (https://a.co/d/iJPhuR6) with 2 tsp of fresh lemon juice, tossing to evenly infuse the popcorn with the juice. Then pop them into your mouth.
Source: Food Health & Happiness by Oprah Winfrey
Sliders
To be honest, you can pretty much put any combination of meat & cheese between Hawaiian sweet rolls to create an instant family hit. Check out the above photo. I think that's ham & swiss with jarred pickled red and green peppers on onion buns. You can try that, or, you can try this…
Hot Italian Party Sandwiches: Preheat oven to 350 degrees. Cut 1 pkg (12oz) Hawaiian sweet rolls horizontally in half; place roll bottoms in a greased 11x7-in baking dish. Mix 1/2 mayo & 2 Tbsp store-bought pesto until combined. Spread over cut sides of rolls. Layer bottom with 6 slices of part-skim mozzarella or provolone cheese, 6 thin slices deli turkey, 9 thin slices hard salami, 6 thin slices deli pastrami, 1-1/4 cup giardiniera, 1/2 cup shredded parmesan cheese, 1 cup fresh basil leaves & 1/2 cup sliced red onion. Place bun tops over the filling & gently press to flatten. Bake for 10 minutes. Remove from oven; brush with 1/4 cup store-bought zesty Italian salad dressing. Bake until golden brown & cheese is melted, about 5 minutes longer. Cool slightly before cutting. Serve w/ pepperoncini & additional giardiniera if desired. Makes: 12 sandwiches
Source: Taste of Home Annual Recipes 2022
Chip & Salsa
This one is super duper easy. All you have to do is head over to Publix, Whole Foods, or your favorite grocery store. Grab your favorite brand of tortilla chips & fresh salsa, found in the grocery store’s deli's refrigerated section usually. Then grab the other complementing staples such as your favorite brand of guacamole, & cheese sauce. Try a can of refried beans. You can also grab your families favorite bags of chips, pretzels, favorite cheeses & crackers. Bowl everything up nicely, making it look all pretty like, & enjoy. Can’t go wrong with known family favs, right?
Chicken Wings
With chicken wings, I’mma give you 3 options. First option: Buy them! Wing Stop, Publix, everyone sells chicken wing platters. Option 2 (above): 3 lbs of wingettes and/or drumettes, season well with kosher salt, pepper, & Saźon Con Culantro Y Achiote, cover & marinate in the refrigerator for 4 - 24 hours. Remove chicken from marinate, place in baking dish, & sprinkle chicken w/ dried parsley flakes. Bake them in a 400 degree oven for 40 minutes. Now, please don't get me wrong… These wings are tasty. But, you can level up a bit if you dare, & make…
Grilled Thai-Glazed Chicken Wings: In a large bowl, combine 1 (13.5 oz) can full-fat coconut milk, shaken, 6 Tbsp fish sauce, 6 Tbsp light brown sugar, 2 Tbsp sesame oil, 2 Tbsp chopped lemongrass (inner white & light colored part only, from one stalk), zest & juice of 2 limes, chopped fresh Thai chiles or jalapeño to taste & 2 tsp kosher salt. Add 3 lbs of chicken wingettes and/or drumettes, toss, cover, & marinate in the refrigerator for at least 4 hours & up to 24 hours. Preheat grill pan over medium-high heat. Remove chicken from marinate & grill until skin is crispy & golden, flipping once, 12-14 minutes total. Transfer to a serving platter & garnish with chopped fresh cilantro. Serves: 4-6
Source: Cravings Hungry For More by Chrissy Teigen
Crudite
Every time I say crudite I feel fancy. Crudite! Lol. Anyway, all it is is a veggie platter with dipping options. And as simple as a veggie platter sounds, I really enjoy them. To make crudite, select from pretty much any vegetable in the produce section. My go-to’s are carrots & celery of course, broccoli, sugar snap peas and/or snow peas & green beans, You can also use bell peppers of every color & zucchini. No potatoes. Dip options include Hummus, Ranch Dressing, Blue Cheese Dressing, Guacamole and/or
Lemon-Herb White Bean DIp: In a food processor, pulse the 2-15.5 oz cans cannellini beans, rinsed & drained, 3 Tbsp olive oil, 2 tsp torn fresh basil, 2 tsp torn fresh thyme, 2 tsp fresh rosemary, 2 Tbsp fresh lemon juice, 1/2 tsp sea salt & a dash of fresh pepper until combined, about 30 seconds. With processor running, slowly add 1/4 cup water. Continue to process until smooth, about 30 seconds more. Bowl it up. Garnish with a drizzle of olive oil, microgreens (optional) & coarsely chopped basil & thyme. Enjoy y’all.
Source: Platters & Boards by Shelly Westerhausen w/Wyatt Worcel
Rice Crispy Treats
We can’t have a Family Game Night junk food party without something sweet for the sweet tooth. So, we need something quick, easy; a real crowd pleaser. Yep. We need Rice Crispy Treats. Here's my favorite structured recipe for…
Rice Crispy Treats: Make foil sling for a 8-in. square baking pan by folding 2 long sheets of aluminum foil so each is 8 in. wide. Lay sheets of foil in pan perpendicular to one another, with extra foil hanging over the edges of pan. Push foil into corners & up sides of pan, smoothing foil flush to pan. Coat pan with 1 Tbsp soften butter. Melt 3 Tbsp butter in Dutch oven over low heat. Add 10 oz marshmallows, 1/2 tsp vanilla, & 1/4 tsp salt & cook, stirring constantly, until melted & smooth, about 6 minutes. Off heat, stir in 5 cups (5 oz) crispy-rice cereal until incorporated. Transfer mixture to prepared pan & press into even layer w/ buttered spatula. Let treats cool for 30 minutes. Using foil overhang, lift treats out of pan. Using buttered knife, cut into 16 squares. Yuuuum-my! Makes: 16 squares
Source: America’s Test Kitchen The Perfect Cookie