Tuna & Avocado Salad (Paleo) **Wellness Fréq Fave**

I adapted this recipe from one of my old favorite spots to eat in Las Cruces, The Big Chair. Very simple but the combination does something magical to my senses and my taste buds. I hope you enjoy!

Ingredients:

1. 1 pack Mixed Salad Greens (whatever you like, adding spinach is nice)

2. 1 Avocado cut in half

3. 1/4 Cup Walnut Pieces

4. 1 Pack of Wild Caught Tuna (I prefer MVM's)

5. 1/4 cup of onions (I've learned less is more in Tuna Salad so maybe less :))

6. 1/2 Tomato and 3 celery stalks diced

7. 1 Tsp of Mustard (to taste)

8. Sea salt to taste

9. Fresh dill in the veggie section chopped finely

10. Olive oil (or grape seed oil - this is the only time I like a different flavor of oil)

11. Veganaise ( or regular mayonnaise I like this better, i choose the "no soy" one)

12. Hard Boiled egg if you like...and actual pickles if you like (have fun with it)

13. Rasberry vinagerett (to taste- less is more) 

Directions:

1. Boil Tuna with a little onion approximately 20 minutes add a little oil and sea salt

2. Put tuna and water in a container and place in fridge to cool approximately 1 hour ( i use glass because unless it's bpa free the heat and plastic release carcinogens linked to cancer.)

3. Take the Fish out of water and add about a teaspoon of oil and the water from boiling to the consistency that you like.  Mix in the tomato, celery, onion, dill, mustard, and sea salt to taste.  

4. Place Mixed greens in a deep bowl.  

5. Put both halfes of the Avocado on top of the salad mix.

6. Place the tuna on the avocado. 

7. Add the balsamic vinaigrette, top with walnuts and enjoy!!! Thoroughly enjoy.

Love Yourself, For You Were "Fearfully and Wonderfully Made"

Siddeeq The Wellness Fréq

People think I'm a health freak, but from today fourth I want to be known as The Wellness Frēq.  I came across this definition of well-being that I really loved in a Gallup poll from 2013 on employee engagement; "all things that affect how people think about and experience their lives." I love the fact that it encompasses so much more than the typical idea of health being exercise and nutrition. I also like this picture of the robust nature of wellness from the University of Oregon's healthy campus drive.

I want to be known as a person who gravitates towards a higher frequency of healthy habits, and that the habits that I choose are on a higher frequency of health and well-being. When I look at a higher frequency of thoughts I mean thoughts centered around acceptance and love as opposed to rejection, fear and hate. As a Wellness Frēq I feed myself higher frequency foods; foods for nourishing my body, my mind, and my soul, which are so deeply integrated that you can't really impact one without affecting the others, though many try. As a wellness fréq I believe that by focusing on my thoughts, and my spirituality I can have a bigger impact on my physical and nutritional habits, and create a more sustainable level of wellness.

A Wellness Fréq's Food For The Spirit

Today I was feeding my spirit with a sermon from Passion City Church, the church I attended in Atlanta, called Rejection Must Fall, and this is how it spoke to my heart and my life situation. 

I often discuss my relationship with my son because it's such an interesting dynamic feeling the pressure to raise a man when I've spent the first half of his life trying to raise myself as a man. Today we have a much better relationship, as I continue to evaluate who I'm being for and with him, and when I listened to this sermon and specifically him quoting Psalm 139 I was nearly moved to tears. 

I love this Psalm for many reasons, but namely because it speaks to the divinity in each of our creation, and the fact that God made us in all the way's that we are. Though I know that far too often I'm guilty of not seeing that divinity when looking at myself and others, I understand that to see less than that is a crying shame.

Rejected People Reject People

In Louie's sermon a few things really jumped out at me. The first was the notion that; "Rejected people reject people." Normally the people rejecting you are doing so because they themselves feel rejected. This morning I sent out an affirmation asking my friends to pass the blessing of understanding Psalm 139 on to others especially those who aren't showing up in a loving and empowering way. When you can frame yourself and others in the understanding of rejection and this Psalm it's easier to see the opportunity to share the blessings rather than engaging in an unhealthy way that feeds into rejection, fear and ugliness. 

Acceptance is Attractive

The 2nd nugget I gleaned was, "Acceptance is attractive," while rejection repels. This hit me hard as I realized how I reject some of the things my son chooses, like his choice of baggy clothes, or a sideway's cap, all the things you see in rap videos and pop culture (ironically neglecting the fact that I was probably 20 years old before I started to grow out of my violent, gangster-wrap phase). When I look at my son sometimes, I see him being influenced by the world around him in ways that differ from what I would want for him, and I get scared. 

This sermon helped me realize how grave the situation can get if I continue to reject my son and repel him from my influences as he's attracted to the influences that may not have his best long-term interests in mind. What it really made me realize is that, regardless of what I like or want for my son or how relevant and helpful it can be to his life, with rejection, I may never get the opportunity to share that with him. Rejection is that repulsive. 

Today I recommitted myself to accepting my son, to build the type of relationship that builds trust and respect that will one day lead to him seeking my guidance in the little things as well as the big ones.  This commitment isn't just with my son, I will work to be more accepting in general and hopefully you can find the inspiration to try and meet me on this journey as well. If your child, partner, or friend isn't getting acceptance from you, they will start working their way toward wherever they feel most accepted. 

I want the people I care about to feel honored and respected as individuals with the same freedoms of choice I enjoy in leading myself. Sometimes with children, in my case it's been this way at least, it's harder to see them separate from the responsibility we have as the adults to guide them, while discerning which parts of their 'uniqueness' are truly theirs and which are the external influences that could use some evaluation, especially when the behaviors are opposite of what we see for them.

Join me as a Wellness Fréq and choose a higher frequency of thoughts as you interact with your family, friends and coworkers. Subscribe to my blog for more insights, recipes and fun ways to raise your frequency and experience a happier healthier you today!

But I Love Mexican Food !?! - Healthy Enchilada Recipe

Being in to health and wellness and living in New Mexico can be challenging at times. I was spoiled in some of the bigger cities I’ve lived in like Atlanta, and all the cities up north in Canada, by the ease of access to fresh organic produce and free-range meats, as well as restaurants that catered to gluten-free, dairy-free, and even vegetarian and vegan, when I was more committed to that.

Here in good ol’ Las Cruces you can find your hidden gems like the Mountain View Market Co-op, and the "one-off" restaurants that will at least claim “gluten" and "dairy-free” to get your business, (sometimes I feel like they’re really just saying stfu and eat my food or leave! Hahaha, which I’m definitely not a fan of, but I’ll take it if it smells good enough and I’m starving.)

The best statement I ever get in Las Cruces, however, when trying to be picky is, “Um, it’s meat.” Not the most reassuring answer when I’m trying to find out if they’re serving chicken, beef, or pork in whatever meal I’m looking at. That’s when you know your in trouble, and if your trying to be particularly conscious about your health that day, you may want to reconsider.

The Silver Lining 

On the other hand, their is one great result of being in a Las Cruces over the years as it’s slowly evolved in its health consciousness; I’ve had to become crafty. 1., because I am just as enticed by all of the lovely tasting deserts, and comfort foods available at every turn as the next man or woman, and 2., because I have 3 children who are even more enticed and aren’t as quick to enjoy my healthy “alternatives" as I am.

In the 9 years that I’ve been consciously pursuing healthier ways to feed my kids the foods they enjoy I’ve become the master of making a healthy ordeal of taco night, chili night, Friday pizza nights, spaghetti and meat balls, chocolate birthday cake, to name a few. But theirs been that one white whale that’s eluded me for ages, and it’s been the worst.

I LOVE CHILÉ 

I claim ‘other’ on most applications due to being half-black, on my dad’s side, half-Sicilian on my mom’s side, and half-Mexican due to being raised in Chaparral most of my life. One beautiful lady opened me up to the idea that I’m actually all of everything in me, no-half’s, which really spoke to me on a soul-level, but if you look at a lot of my character traits, you’d probably agree I’m mostly Mexican.

This is most evidenced in how much I crave chilé, both red and green. But, It’s not just the fact that I crave chilé, I have to have the right chilé or the craving doesn’t go away. The only way that I can really describe the chilé the way I like it is; that authentic, bitter red chilé like they’d serve at Gadsden High. If you were awesome enough to call yourself a Panther, you know exactly what I’m talking about.

The only other way I can describe it, is; chile that tastes like that smell you are all-too familiar with if you live over on the industrial side of Las Cruces where they obviously have a chilé processing plant. Every time I’m on that side of town I smell it, the craving kicks in, and the wild goose chase begins; “Which restaurant makes chilé that tastes like that?” I’ve driven 30 miles to Anthony at 8pm before only to find that all the restaurants close early out that way, and besides not having my hankering fulfilled, I wasn’t upset in the least about the drive, it’s worth it.

I’ve decided their isn’t a restaurant that makes chilé the way I want it, and thusly, started dabbling very unsuccessfully in the art of making it from scratch about 5 years ago. I remember making some so hot that it actually may have made me ill. I think there were some other problems with the recipe that lead me to give up on it until just a few months ago.

New Ish

I was introduced to a new, more authentic, recipe where I’d need a special cone-shaped strainer and pestle, and my mentor happened to be on a gluten-free kick as well, so their was no cooking flour at the bottom of the pan to start, and it was super simple. It took a few attempts to get in a groove, but 5 years after feeling like maybe I’d never enjoy a pan of fresh cooked authentic chicken enchiladas again (The last time I was craving them I just said "F it" around Christmas 2011, ate them with cheese and flour and everything, and a few day’s later had the worst New Year’s of my life with my first experience of an ear infection, I guess I learned my lesson and haven’t indulged since - or been sick like again either.)

Think Again

A few weeks ago I decided to treat my kids to one of their favorite meals, and see if I got the seal of approval I always wait so earnestly for when I try a new recipe on them.  My oldest daughter is the queen of salsa and everything authentically spicy, so her opinion would be the most relevant on this meal. I nearly shed a tear when her sweet, innocent, honest lips uttered these words, “…these are good dad…better than Si Señor!” :'-)  WHAT!!!

Personally, I prefer their green chilé to the red, but as far as red chilé is concerned in her world it’s; 1. Si Señor, 2. Grama’s, 3., anyone else’s but mine. I'd have to say "I arrived!"

Another phrase that’s unique to the area and that's always concerned me as a wellness coach has been when talking about nutrition and my listener says; “Ya, but I love Mexican food, and I’m never gonna give that up.” It was hard to rebut when I had found healthy alternatives to everything except for the quintessential New Mexican family gathering food, (besides brisket, and maybe tamales???). But now to all of you Mexican food lovers… CHEW ON THIS!!!

I Have Arrived, So Has My Recipe – Gluten/Dairy-Free Enchiladas To Cry For

1 Bag of  Dried Hatch Red Chile

3 Cloves of Garlic

3 Sprigs of Garden Fresh Oregano

Sea Salt to Taste

Corn Tortillas

2 to 4 Free-Range Chicken Breast Halves

1 Onion Diced

1 Tomoto Diced

¼ Organic Red Leaf  Lettuce Thinly Sliced

Nutritional Yeast

1 Pot of Cooked Beans

Brown Rice (I’m still working on my Spanish rice recipe too)

Directions:

Boil the red chilé until soft. (Also boil the chicken breast in a separate pot with ½ an onion, and salt to taste) Take the pods out of the water and place in your blender or vitamix after removing the stems. Save the water. Add garlic and oregano and blend adding water slowly, careful to not make it too runny. Mix in sea salt to taste.

I never could find the cone-strainer deal, so I pour the chilé through a regular strainer over a glass bowl with a little cup conveniently propping up the strainer as I work the juice through the strainer reserving the shell and seeds. The conservationist held onto the first batch of seeds thinking I could dehydrate it and turn it into the red pepper flakes you get at peter piper pizza, but that didn’t last long before I through them away. But that’s it, the chilé is ready.

Next I shred or dice the chicken, also reserving the water it was boiled in.  I used the chicken stock to soften my tortillas rather than dipping them in oil the old-fashioned less healthy way. I place a layer of tortillas on the bottom of the baking pan. Then I put a layer of chicken. Smother with red chilé sauce. Sprinkle on some onion, and some nutritional yeast. Repeat for 3 or 4 layers.  On the top I prefer just a little onion and chilé, but add some chicken if you like.

Place in the oven and bake it together for 10 to 20 minutes or be impatient like me and Broil it for a few seconds so you can get the kids out the door. Enjoy!!!