--- title: Mindfulness News | Healing Arts Stories | SWIHA Blog | Recipe of the Week description: Recipe of the Week | Subscribe to SWIHA's blog for the latest healing arts stories and mindfulness news, tips and information. --- [(480) 994-9244](tel:4809949244) [(888) 504-9106](tel:8885049106) [Facebook](http://facebook.com/myswiha) [Instagram](http://instagram.com/swiha_college/) [Youtube](http://youtube.com/swihatv) [Yelp](http://www.yelp.com/biz/southwest-institute-of-healing-arts-tempe) [TikTok](https://www.tiktok.com/@swiha_college) - Our Websites - Branches - [Southwest Institute of Natural Aesthetics](https://swina.swiha.edu/) - [Spirit of Yoga](http://soy.swiha.edu) - Student Services - [Healing Pages Bookstore](http://healingpages.swiha.com/) - [Our Success Center](http://oursuccesscenter.com/) - [Be a Toe Reader](https://swiha.edu/beatoereader/) - [Toe Reading Japan](http://toereadingjapan.com/) - [Great Graduates](http://greatgraduates.com/) [Login](http://login.swiha.edu/) [![swiha-logo](https://www.blog.swiha.edu/hs-fs/hub/430047/file-1582698269.png)](https://swiha.edu/)  - [Home](https://swiha.edu) - Programs/Courses/CEU'S - [View All Programs](https://swiha.edu/all-healing-arts-holistic-health-education-programs/) - [FAQ Search](https://knowledge.swiha.edu/faq) - [Class Registration](https://swiha.edu/class-registration/) - [View Class Calendar](https://swiha.edu/download-our-class-calendar/) - [Massage Therapy CEU](https://swiha.edu/massage-therapy-ceu/) - Admissions & Student Services - Future Students - [Admission Requirements](https://swiha.edu/prospective-students/admissions-requirements/) - [Tour, Guest Passes & More](https://swiha.edu/special-offers/) - [Tuition](https://swiha.edu/prospective-students/tuition/) - [FAQ Search](https://swiha.edu/prospective-students/faq/) - [Out of State Students](https://swiha.edu/prospective-students/out-of-state-students/) - Financial Aid - [Financial Assistance](https://swiha.edu/prospective-students/financial-aid/) - Students & Alumni - [Career Services Support](https://https://swiha.edu/services-and-events/our-success-center/) - Clinics & Events - [Massage Clinic](https://swiha.edu/services-and-events/massage-clinic/) - [Specialty Clinic](https://swiha.edu/services-and-events/specialty-clinic/) - [Event & Webinar Calendar](https://swiha.edu/events/) - FAQ Search/Blog - [Knowledge Base Search](https://knowledge.swiha.edu/faq) - [Blog](https://www.blog.swiha.edu/) - About - About SWIHA - [Our Core Values](https://swiha.edu/core-values/) - [Meet the Owner & History](https://swiha.edu/meet-the-owner/) - [Awards & Accreditations](https://swiha.edu/about/awards/) - Contact & Other Locations - [Contact](https://swiha.edu/contact/) - [Staff](https://swiha.edu/swiha-staff/) - [Southwest Institute of Natural Aesthetics](https://swina.swiha.edu) - [Spirit of Yoga](http://soy.swiha.edu/) # SWIHA Blog ## [Celebrate St. Patrick’s Day with This Lucky Green Smoothie Recipe!](https://www.blog.swiha.edu/celebrate-st.-patricks-day-with-this-lucky-green-smoothie-recipe) Posted by [Jade Marvin](https://www.blog.swiha.edu/author/jade-marvin) on 3/17/22, 4:00 PM [![](https://www.blog.swiha.edu/hubfs/2022/Mar/St-Patricks-Day-SWIHA-Blog.jpg)](https://www.blog.swiha.edu/celebrate-st.-patricks-day-with-this-lucky-green-smoothie-recipe) Happy St. Patrick’s Day! Let’s celebrate with a superfood green lemonade smoothie! This refreshing, potassium-rich, plant-based smoothie with banana, pineapple, ginger, and greens only requires 1 blender, 10 ingredients, and 10 minutes of your time! The smoothie produces the most vibrant blue-green color (perfect for the holiday, I know) and tastes sweet like lemonade. It’s a perfect quick meal, snack, afternoon pick-me-up, or if you are just feeling like you want to be transported to summer vacation mode! [Read More](https://www.blog.swiha.edu/celebrate-st.-patricks-day-with-this-lucky-green-smoothie-recipe) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/celebrate-st.-patricks-day-with-this-lucky-green-smoothie-recipe#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Recipe](https://www.blog.swiha.edu/topic/recipe), [SAD diet](https://www.blog.swiha.edu/topic/sad-diet), [Arizona](https://www.blog.swiha.edu/topic/arizona), [Tempe](https://www.blog.swiha.edu/topic/tempe), [Green Smoothie](https://www.blog.swiha.edu/topic/green-smoothie), [National Nutrition Month](https://www.blog.swiha.edu/topic/national-nutrition-month), [Smoothie Recipe](https://www.blog.swiha.edu/topic/smoothie-recipe), [St. Patricks Day](https://www.blog.swiha.edu/topic/st-patricks-day), [SOUL Diet](https://www.blog.swiha.edu/topic/soul-diet) ## [5 Wellness Tips to Kick Start National Nutrition Month](https://www.blog.swiha.edu/5-wellness-tips-to-kick-start-national-nutrition-month) Posted by [Jade Marvin](https://www.blog.swiha.edu/author/jade-marvin) on 3/3/22, 4:00 PM [![](https://www.blog.swiha.edu/hubfs/2022/Mar/National-Nutrition-Month-SWIHA-blog.jpg)](https://www.blog.swiha.edu/5-wellness-tips-to-kick-start-national-nutrition-month) Chew your way into a healthy lifestyle this National Nutrition Month! What better way to launch yourself into the spring season than by motivating yourself to have a healthier lifestyle? National Nutrition Month was first celebrated in March of 1973, for only one week. The purpose was to deliver nutrition education to the public while also promoting the profession of dieticians. As interest in Nutrition grew, the week expanded into a month-long celebration in 1980! With this growing awareness of Nutrition, and the importance of making informed food choices and developing healthy eating habits, National Nutrition month can be exactly the call to action you need to get started on your health journey! Every year, the Academy of Nutrition and Dietetics establishes a theme for National Nutrition Month, this year the theme is “Celebrate a World of Flavors” - meant to embrace global cultures, cuisines, and inclusion. [Read More](https://www.blog.swiha.edu/5-wellness-tips-to-kick-start-national-nutrition-month) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/5-wellness-tips-to-kick-start-national-nutrition-month#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Recipe](https://www.blog.swiha.edu/topic/recipe), [Nutrition](https://www.blog.swiha.edu/topic/nutrition), [Holistic wellness](https://www.blog.swiha.edu/topic/holistic-wellness), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [healthy living](https://www.blog.swiha.edu/topic/healthy-living), [Gluten-free](https://www.blog.swiha.edu/topic/gluten-free), [Holistic Health and Wellness](https://www.blog.swiha.edu/topic/holistic-health-and-wellness), [Vegan Recipe](https://www.blog.swiha.edu/topic/vegan-recipe), [Nation Nutrition Month](https://www.blog.swiha.edu/topic/nation-nutrition-month), [Wellness Wednesday](https://www.blog.swiha.edu/topic/wellness-wednesday), [Gluten-Free Recipe](https://www.blog.swiha.edu/topic/gluten-free-recipe) ## [Aid the ‘Root’ of Your Immune System With These 3 Common Ingredients](https://www.blog.swiha.edu/aid-the-root-of-your-immune-system-with-these-3-common-ingredients) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 7/17/20, 10:25 AM [![](https://www.blog.swiha.edu/hubfs/2020/Jul/Aromatherapy-SWIHA-Blog.jpg)](https://www.blog.swiha.edu/aid-the-root-of-your-immune-system-with-these-3-common-ingredients) We all know our body possesses natural defenses against sickness—our immune system, a dynamic and ever-learning mechanism to keep us healthy and fight off infection. However (and especially with the emergence of the novel Corona Virus) you may be looking to boost that ability alongside the other precautionary measures you’re taking. In holistic healing, we believe in addressing the ‘root’ of mind-body-spirit health, so today we’ll be doing exactly that—with three roots that are excellent ways to support your immune health! [Read More](https://www.blog.swiha.edu/aid-the-root-of-your-immune-system-with-these-3-common-ingredients) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/aid-the-root-of-your-immune-system-with-these-3-common-ingredients#comments-listing) Topics: [western herbalism](https://www.blog.swiha.edu/topic/western-herbalism), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Recipe](https://www.blog.swiha.edu/topic/recipe), [Natural Healing](https://www.blog.swiha.edu/topic/natural-healing), [Holistic health](https://www.blog.swiha.edu/topic/holistic-health), [Plant Medicine](https://www.blog.swiha.edu/topic/plant-medicine), [Immune System](https://www.blog.swiha.edu/topic/immune-system) ## [Probiotic Coconut Yogurt: A Simple, Dairy-Free Recipe!](https://www.blog.swiha.edu/probiotic-coconut-yogurt-a-simple-dairy-free-recipe) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 6/18/20, 4:00 PM [![](https://www.blog.swiha.edu/hubfs/2020/Jun/Raw-Vegan-Recipe-SWIHA-Blog.jpg)](https://www.blog.swiha.edu/probiotic-coconut-yogurt-a-simple-dairy-free-recipe) Many people are opting to remove dairy from their diet, opening their eyes to the many alternatives and getting creative with ways to recreate traditionally dairy-based items! Janet Lee, a raw food chef and [SWIHA Holistic Nutrition instructor](https://swiha.edu/holistic-nutrition-programs/), recently shared on [a Facebook Live video](https://www.facebook.com/MySWIHA/) for #WellnessWednesday two ways to make delicious and nutritious coconut yogurt. Coconuts have numerous health benefits – they contain fiber, manganese, copper, iron and medium-chain triglycerides (MCTs), supporting your heart and bones, healthy weight loss, as well as having many essential electrolytes to prevent fatigue. When you add probiotics to the mix for gut health, you have a treat that is yummy *and* supportive of your total wellness. [Read More](https://www.blog.swiha.edu/probiotic-coconut-yogurt-a-simple-dairy-free-recipe) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/probiotic-coconut-yogurt-a-simple-dairy-free-recipe#comments-listing) Topics: [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Vegan](https://www.blog.swiha.edu/topic/vegan), [Raw Foods](https://www.blog.swiha.edu/topic/raw-foods), [Raw Vegan](https://www.blog.swiha.edu/topic/raw-vegan), [Healthy Recipes](https://www.blog.swiha.edu/topic/healthy-recipes) ## [Foolproof Formula for a Healthy, Satisfying Green Smoothie](https://www.blog.swiha.edu/foolproof-formula-for-a-healthy-satisfying-green-smoothie) Posted by [Taylor Jablonowski](https://www.blog.swiha.edu/author/taylor-jablonowski) on 4/8/19, 3:00 PM [![](https://www.blog.swiha.edu/hubfs/2019/Apr/Green-Smoothie-SWIHA-Holistic-Nutrition-Blog.jpg)](https://www.blog.swiha.edu/foolproof-formula-for-a-healthy-satisfying-green-smoothie) Full of fiber and packed with nutrition, green smoothies are a staple in any health-conscious diet. Making this delicious drink is as easy as 1, 2, 3! - 1 cup of fruit - 2 cups of liquid - 3 cups of greens ### **Step One: Choose Your Liquid Base** To ensure even blending, **add two cups of liquid** to your blender first. Be mindful of the sugar content of liquid bases, and feel free to choose more than one! [Read More](https://www.blog.swiha.edu/foolproof-formula-for-a-healthy-satisfying-green-smoothie) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/foolproof-formula-for-a-healthy-satisfying-green-smoothie#comments-listing) Topics: [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Recipe](https://www.blog.swiha.edu/topic/recipe), [Holistic wellness](https://www.blog.swiha.edu/topic/holistic-wellness), [Healthy Eating](https://www.blog.swiha.edu/topic/healthy-eating), [healthy living](https://www.blog.swiha.edu/topic/healthy-living), [Green Smoothie](https://www.blog.swiha.edu/topic/green-smoothie) ## [The Not So Sweet Truth about Sugar](https://www.blog.swiha.edu/sweet-truth-sugar/) Posted by [Janet Lee](https://www.blog.swiha.edu/author/janet-lee) on 2/24/15, 8:11 AM [![](http://swiha.edu/wp-content/uploads/2015/02/Sugar.jpg)](https://www.blog.swiha.edu/sweet-truth-sugar/) #### By Janet Lee, Guest Blogger February is a month associated with love, so it’s appropriate that February is National Heart Health month. Due to the Valentine’s holiday, February also brings lots of chocolate or sweet, sugary desserts to show others or ourselves how much we are loved. While it’s perfectly fine to enjoy sweets, it’s also beneficial to realize how much sugar we are putting into our bodies. According to the US Department of Agriculture, the average American consumes between 150 and 170 pounds of refined sugar a year. Interestingly, less than 100 years ago, the average American consumed roughly four pounds of sugar a year. Needless to say, that our consumption of sugar has skyrocketed. The World Health Organization (WHO) and American Heart Association states that women should consume only 20 grams of sugar a day or 5 teaspoons. For men, it is 36 grams or 9 teaspoons a day. Children are at 12 grams or 3 teaspoons a day. **1 soda = 40 grams of sugar or 10 teaspoons.** [Read More](https://www.blog.swiha.edu/sweet-truth-sugar/) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/sweet-truth-sugar/#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Whole Foods Wednesday](https://www.blog.swiha.edu/topic/whole-foods-wednesday), [Blog](https://www.blog.swiha.edu/topic/blog-posts), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Nutrition](https://www.blog.swiha.edu/topic/nutrition) ## [Holiday Spice and Everything Nice](https://www.blog.swiha.edu/holiday-spice-everything-nice/) Posted by [Dee McCaffrey](https://www.blog.swiha.edu/author/dee-mccaffrey) on 12/17/14, 4:46 AM [![](http://swiha.edu/wp-content/uploads/2014/12/Cinnamon-Ideas.jpg)](https://www.blog.swiha.edu/holiday-spice-everything-nice/) ### Warming Ingredients for Winter Meals #### Dee McCaffrey, GUEST BLOGGER As the colder weather of winter approaches, our bodies naturally crave warm and grounding foods. Using thermogenic spices in our foods is a great way to warm our bodies and our taste buds. Thermogenic spices, such as cinnamon, nutmeg and cloves, increase the body’s core temperature and speed up metabolism. Warming spices of the holiday season have many health benefits as well—they increase circulation, support efficient digestion, boost the immune system, regulate our blood sugar levels, help with weight loss, and even ward off cancer and Alzheimers. Spices also bring the aroma of the holidays into our homes and make recipes taste delicious. Here’s a guide to some of the best warming spices, from cinnamon and nutmeg, to more exotic spices such as star anise and cloves. Discover the healing benefits of these warming spices, and how to use them in winter cooking. [Read More](https://www.blog.swiha.edu/holiday-spice-everything-nice/) 1 Comment [Click here to read/write comments](https://www.blog.swiha.edu/holiday-spice-everything-nice/#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Whole Foods Wednesday](https://www.blog.swiha.edu/topic/whole-foods-wednesday), [Blog](https://www.blog.swiha.edu/topic/blog-posts), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Healthy Desserts](https://www.blog.swiha.edu/topic/healthy-desserts) ## [Tasty Tips to Spice Up Vegetables](https://www.blog.swiha.edu/tasty-tips-to-spice-up-vegetables/) Posted by [Melanie Albert](https://www.blog.swiha.edu/author/melanie-albert) on 12/1/14, 9:52 AM [![](http://swiha.edu/wp-content/uploads/2014/12/Eat-Your-vegetables1.jpg)](https://www.blog.swiha.edu/tasty-tips-to-spice-up-vegetables/) #### By Melanie Albert, Guest Blogger “Eat your vegetables,” is a common phrase that most of us probably heard from our parents growing up. Many people, especially children, believe that vegetables are boring, or that they have no taste. That only “health nuts” eat raw or plain steamed vegetables. This is where “finishing vegetables” comes into Whole Food S.O.U.L. Food cooking techniques. Read on for tips and recipes about how to make veggies fun and delicious for the whole family to enjoy! ## Add Culinary Interest to Your Veggies Finishing steamed vegetables with organic oils, toasted spices, fresh herbs, toasted nuts and seeds, and finishing salts adds delicious taste and culinary interest, with beautiful colors, textures and aromas. Steam carrots, cauliflower or broccoli in a bamboo steamer and then finish them with different combinations of oils, seeds, salt or spices to create exciting, tasty dishes! [Read More](https://www.blog.swiha.edu/tasty-tips-to-spice-up-vegetables/) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/tasty-tips-to-spice-up-vegetables/#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Melanie Albert](https://www.blog.swiha.edu/topic/melanie-albert), [Whole Foods Wednesday](https://www.blog.swiha.edu/topic/whole-foods-wednesday), [Blog](https://www.blog.swiha.edu/topic/blog-posts), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Nutrition](https://www.blog.swiha.edu/topic/nutrition) ## [Relieving Holiday Stress with Natural Foods](https://www.blog.swiha.edu/relieving-holiday-stress-natural-foods/) Posted by [Dee McCaffrey](https://www.blog.swiha.edu/author/dee-mccaffrey) on 11/19/14, 1:00 AM [![](http://swiha.edu/wp-content/uploads/2014/11/The-Science-of-Skinny2.jpg)](https://www.blog.swiha.edu/relieving-holiday-stress-natural-foods/) #### By Dee McCaffrey, Guest Blogger > ### The high stress nature of the holiday season can make staying balanced through the holiday season challenging. *Prevention Magazine* online recently reported that 90 percent of Americans experience feelings of stress during the holidays. Whether it’s caused by crowded shopping malls, traveling, or family relations, how we manage stress can affect whether or not we have an enjoyable holiday season or an undesirable holiday. However, there is a solution! Including some of the holiday's best stress-relieving foods as part of regular meals is a great way to maintain a feeling of calm and balance. Eating high energy and nutritious foods can help potentially stressful situations, because these foods provide us with the energy and stamina to cope. Which foods are the best for relieving stress? Those that contain high amounts of B-complex vitamins, vitamins C and E, and those that contain minerals like manganese, selenium and zinc. The food items rich in these substances should be included regularly in meals. On the other hand, eating processed foods and those low in the stress-busting nutrients will deplete energy levels and potentially stressful situations will become stressful and harmful to health. Here's a list of the some of the most beneficial foods for relieving stress. Many of these are part of the traditional American holiday fare. [Read More](https://www.blog.swiha.edu/relieving-holiday-stress-natural-foods/) 1 Comment [Click here to read/write comments](https://www.blog.swiha.edu/relieving-holiday-stress-natural-foods/#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Whole Foods Wednesday](https://www.blog.swiha.edu/topic/whole-foods-wednesday), [Holistic Nutrition](https://www.blog.swiha.edu/topic/holistic-nutrition), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Nutrition](https://www.blog.swiha.edu/topic/nutrition) ## [The Perks of Plant Protein With Two Quick & Easy Organic Lentil Soup Recipes](https://www.blog.swiha.edu/perks-plant-protein-two-quick-easy-organic-lentil-soup-recipes/) Posted by [Melanie Albert](https://www.blog.swiha.edu/author/melanie-albert) on 11/5/14, 2:42 AM [![](http://swiha.edu/wp-content/uploads/2014/11/planet-protein.jpg)](https://www.blog.swiha.edu/perks-plant-protein-two-quick-easy-organic-lentil-soup-recipes/) #### By Melanie Albert Protein, alongwith fats and carbohydrates, is an essential macro nutrient which we must eat everyday with every meal. Protein is a building block of our body and helps to buildthe foundation of our bones, muscles, cartilage, skin and blood. ## No Meat for 25 Years I stopped eating red meat 30 years ago because my body could not digest it. I was a runner and felt like the meat made me sluggish. Then 18 years ago when my Mom was diagnosedwith breast cancer, I learned about antibiotics in poultry and stopped eating chicken and turkey, which I loved at the time. My family was worried for years that I was not eating enough protein, but while I was studying nutrition, I learned so much about good plant protein, and now I’m honestly not worriedabout eating enough protein. Today, I love educating people about good sources of plant protein, including beans, whole grains and even vegetables. [Read More](https://www.blog.swiha.edu/perks-plant-protein-two-quick-easy-organic-lentil-soup-recipes/) 0 Comments [Click here to read/write comments](https://www.blog.swiha.edu/perks-plant-protein-two-quick-easy-organic-lentil-soup-recipes/#comments-listing) Topics: [Southwest Institute of Healing Arts](https://www.blog.swiha.edu/topic/southwest-institute-of-healing-arts), [Melanie Albert](https://www.blog.swiha.edu/topic/melanie-albert), [Whole Foods Wednesday](https://www.blog.swiha.edu/topic/whole-foods-wednesday), [Blog](https://www.blog.swiha.edu/topic/blog-posts), [SWIHA](https://www.blog.swiha.edu/topic/swiha), [Recipe of the Week](https://www.blog.swiha.edu/topic/recipe-of-the-week), [Whole Foods](https://www.blog.swiha.edu/topic/whole-foods), [Nutrition](https://www.blog.swiha.edu/topic/nutrition) [All posts](https://www.blog.swiha.edu/all) [Next](https://www.blog.swiha.edu/topic/recipe-of-the-week/page/2) ### Subscribe to Email Updates Search this site Search Google ### Recent Posts ### Posts by Topic - 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