drshelution Wellness Center Vision

drshelution Wellness Center Vision

drshelution Wellness home a 5 acres Retreat Center in beautiful Northwest, Indiana. It is a retreat for Wellness.  Our facility holds our classes, workshops and social gatherings.  The property has a labyrinth and a walking path that runs along a beautiful creek.  The summer gardens grows organic fruits, vegetables and flowers.  We have chickens and a couple lazy dogs running around. To ensure we provide the best service available we partner with other like minded individuals to give you the best Wellness experience possible.

drshelution Wellness Center

Roxanne Wilkening your Accountability Partner

I am an Accountability Partner. My mission is to help people that want to grow but are stuck on what to do next. I help them set goals, establish milestones, and track progress in their Wellness Journey.

As an Accountability Partner we (Partners & Peers) look at the six dimensions of Health.

Diagram of wellness

Physical Health

I hold a weekly Weight Loss /Wellness call that provides support, encouragement and simple tips to help you make lifestyle changes.

Social Health

I provide workshops, classes and small gathering that allow you to interact and gain knowledge and support on your Wellness journey.

Intellectual Health

I role play and provide healthy exercises that will help you challenge your thinking and gain insight on what Wellness looks like for you.

Emotional Health

I provide love and support to help you on your journey. If you need more I connect you to my partners or peers that specialize in your area of need.

Spiritual Health

I am following my passion and I want to help you follow yours by partnering with you on your Wellness Journey.

Environmental

Go Green … Live a life that protects you and the world around you.

 

 

Salad Greens variety is key…

Adding different salad greens to salad can make a difference.

Looking for ways to add salad greens to your diet?

  • Do you enjoy salad but your iceberg lettuces is not cutting it, trying adding different greens for variety.
  • Are you sick of salad, try using greens to make a great smoothie.
  • You can’t get pass drinking the ‘green guck’ your greens to a sandwich.

Whether you eat salad, drink a smoothie or add your greens to a sandwich add variety. To get the full benefit of your greens rotate them and/or mix them.  You may want to check out the article on Everyday Heath – The Best Salad Greens for Your Health. Remember variety adds spice to your life.

 

salad greens

 

How are you dressing your greens? Do you buy store brought dressing, semi-homemade or homemade. Make sure you check the label all dressing are not created equal. Also remember the serving size for salad dressing is 2 tablespoons.

 

Wellness Classes – Madeleine Fuqua Garden

Free Wellness Classes at Madeleine Fuqua Garden

I am excited today I registered for Spring Classes at the Madeleine Fuqua Garden.  The Wellness classes are free and held on Saturday and Sunday’s, March 18 thru April 30.  You can register by calling Jack Benny Center for Arts 847-360-4740.

Check them out on Facebook at GreenTown Waukegan.

Wellness Classes

 

I found out about this from Anton Mathews on his FaceBook page VoteMathews2017.  Anton has been a great source for information on whats going on in Waukegan, IL.  Thanks Anton.

I am going to take notes and pictures so I will keep everyone posted. 

Wellness Class Schedule

drshelution: I AM Statement

I know who I am, Do you know who you are?

The words are synonymous with God. You are who you say that you are. I encouraged my weight loss group to create their I am statement and repeat it every morning.  Words are so powerful, and so often we use negative words each day to describe ourself.  When the words are not spoken our thoughts become our enemy. 

Repeat after me. I am Great,  I am Valuable, I am Happy,  I am Amazing.  Sheila wrote a post last year “You are amazing”  check it out.

 

I Am

 

I know who I am, Do you know who you are? Click To Tweet

 

iambadge

Practice your I am statement each morning in the mirror. Click To Tweet

 

Watch this great video by the late Wayne Dyer:

I used a I am creator and made this I am statement several years back.  I keep it to remind myself who I am and where I was at that point in my life. 

I am Dedicated and Determined

I wonder about life mysteries

I hear the voice of your heart

I see answers to problems

 

I want life to matter

I see the world thru God’s eyes

I am your friend

 

I Pretend I am not afraid

I feel the weight of the world

I touch sensitive areas that need healing

I worry my words may be misunderstood

I cry when I am not heard

I am the voice of reason

 

I understand life is short

I say eat the meat and leave the bone

I dream of endless possibilities

If nothing changes, then nothing changes

 

I am who I am

Because of what I believe…

Roxanne Wilkening 

Chicken, Sweet Potatoes & Broccoli 

Try Chicken, sweet potatoes and broccoli  as a meal or salad either way you will not be disappointed.

Are you tired of chicken, mashed potatoes and green beans.  If so, you will love this quick and easy chicken meal. The chicken breast is cut in chucks and marinated in garlic and herbs.  The sweet potatoes are cubed and roasted along with the broccoli and onions. 

Chicken Meal

  • This is a great dish as a meal or a hearty salad.  
  • Eat it hot or cold
  • Add a sweet and tangy salad dressing (see below) and you are in heaven.

I am not a fan of baked sweet potatoes but I was surprised that I enjoyed them cubed and roasted.  

Sweet potatoes cubed

I prefer my broccoli chunky so I roasted the sweet potatoes for 15 minutes before I added the broccoli and onion. 

 

Chicken Meal Prep

When you are making your meal, make enough for lunch and a couple to put in the freezer.

Helpful hints:

  • Roast sweet potatoes first 15 minutes 
  • Add broccoli and onion another 15 minutes until vegetables tender.
  • Marinate meat with herbs and garlic
  • Cook meat on separate cookie sheet
  • When both meat and vegetables are done combine in a bowl  add pecans and cranberries.

Ingredients: 

  • 3 cups peeled cubed sweet potatoes 
  • 2 Chicken breast – cut in nugget sizes 
  • 4 cups broccoli florets
  • 1/2 red onion cut chucks
  • 2 clove of garlic – minced 
  • 3/4 tsp of each – dried thyme, sage, rosemary and parsley
  • Salt and Pepper 
  • 1/2 cup pecans – chopped
  • 1/3 dried cranberries
  • 4 T olive oil – 2 T – for vegetables, 2 T – for meat

Chicken, Sweet Potatoes and Broccoli

Added delight:

I grew up eating candied sweet potatoes, so I made a sweet tangy dressing to drizzle on the top.  The maple syrup gave the sweet potatoes sweetness without adding the tons of syrup that I am normally use to. This flavor also compliment the nuts and cranberries.

Salad Dressing:

Dressing to drizzle on top.  Use equal parts of olive oil, white balsamic vinegar and maple syrup. 

  • 1/3 cup olive oil
  • 1/3 cup balsamic vinegar
  • 1/3 cup pure maple syrup

drshelution: Stuffed Green Pepper Soup

If you love Stuffed Green Peppers then you will love this soup.

This soup if full of favor.  The taste of Stuffed Green Peppers but the convenience of a soup.  This is a wonderful soup for the slow cooker.  

  • Need a quick meal and have leftover rice … this is a great go to meal.  
  • Tired of chili, but want the comfort of a hearty soup… give this a try.

Ingredients:

  • 1 lb lean ground beef
  • 1 cup chopped onions
  • 1 can of Red Gold tomatoes with roasted garlic and onions
  • 16 to 32 oz of beef broth — use less for thicker soup, more for liquidy. 
  • 8 oz. tomato sauce 
  • 1/2 t basil
  • 1/2 t oregano 
  • 1 cloves of garlic
  • 2 cups chopped green peppers 
  • 1 cup cooked rice
  • Salt & pepper to season hamburger 

Green Pepper Soup ingredients

Instructions:

  1. Brown beef 
  2. Drain any grease from beef
  3. In slow cooker add beef, cooked rice, onion, tomatoes, green peppers and seasonings including garlic. 
  4. Stir together
  5. Add tomato sauce and beef broth
  6. Cook on low for 2 to 4 hours depends on how tender you like your peppers. (I prefer crunchy peppers I cooked for 2 hours)

Note: If you cook the rice and beef the cook time is allow the seasonings and vegetables time to get tender.  

However my sister said, when she is pressed for time she put everything in the slow cooker raw but the green peppers. This requires longer cook time 8 hours but it is a true slow cook meal.  She adds the green pepper in the end, she is like me we prefer crunchy green peppers in the soup.

 

Stuffed-Green-Pepper-Soup

drshelution: 1 hour workout

A hour workout is 4% of your day.

Give yourself 4% you are worth it.  If you don’t think you are worth 4% who else will?  Here’s a challenge start with 30 minutes a day 5 days a week, that 150 minutes. You can do that watching TV. 

4-percent of your day

 

Old or young you are still worth 4%.  If you don’t want to go to the gym, try these chair exercises that I seen on Facebook. Believe me, it is a workout.  

 

 

 

A hour workout is 4% of your day.

White Bean Chili

New and improved “White Bean Chili”

Rating  –  

Would I make it again – Yes

Now that the weather is changing and football season is here. How about a big pot of chili.  Hmm,  I need something new and improved, something different.  I got it,  how about “White Bean Chili”. 

Don’t get scared, it has meat for you carnivores. The original recipe called for ground chicken or ground turkey.  I did a blend and had 1 pound of each.  I have also seen white bean chili recipes with sausage.  Since I am trying to eat more healthy, I opted for the turkey and chicken and skipped the sausage.

white bean chili

Here are some “simple tips” for making this chili.

  • Brown your ground meat before adding to the crock pot.
  • Use “White Chili packet seasoning
  • Use white pepper.
  • Use tomato paste in the tube — “you only need 2 T”

crock-pot-white-chili

If you prefer chicken breast that ok too.  My sister uses dry beans  so she cooks her chicken breast and bean together in the crock pot.  Me I was lazy I used canned. When the meat is done she shreds the chicken and then add the other ingredients.  

 

Ingredients:

2 tablespoons vegetable oil

2 pounds ground turkey or ground chicken

1 medium onion, finely chopped

1 tablespoon minced garlic

1 teaspoon kosher salt

1 ½ cups chicken broth

1 tablespoon tomato paste

1 yellow bell pepper, chopped

1 teaspoon black pepper

1 package white chili mix

1 teaspoon cumin

½ teaspoon tabasco or “I use chopped jalapeño instead “

1 4-ounce chopped green chilies drained

1 19-ounce can great northern beans drained

 

  1. In large skillet, over medium heat, warm oil and add turkey, onion, garlic, and salt and cook until the turkey is cooked through, breaking up the turkey as it cooks. Drain any remaining juices from pan; set aside. (Do not skip … precooking turkey; putting in the slow cooker raw results in a watery unappetizing chili.)

 

  1. In slow cooker, combine the broth and tomato paste and mix well.  Add the turkey mixture to crock, then add all remaining ingredients, except for the chilies and beans. Stir well to combine.

3. Cover and cook on low for 7 hours.

4. Stir well, then cook 1 hour more.