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Wholesome Journey Healthy Living
Wholesome Journey Healthy Living
Journey to Wellness //

What Does Your Plate Look Like?

Healthy eating isn’t just for one meal; it’s for every plate, every day, and every meal. My Plate provides a simple guide to creating balanced meals at breakfast, lunch, and dinner. Are you consistently incorporating the My Plate guideline? Learn how to optimize your nutrition and build healthy habits that last. The goal is for lifelong wellness and overall well-being.

Every Plate, Every Meal, Everyday!




Herbal Life
​Nature's Drugstore

Enhance your well-being with the power of herbs. Discover how incorporating herbs in the form of teas into your daily routine can help support a healthier and more vibrant lifestyle. Additionally, herbs support your digestive health and provide calmness and relaxation. 

Nourish and Empower;
​Discover how food can be your ally in managing diabetes. Explore different recipes, learn about key nutrients, and find practical tips for a healthier you. We're here to support your journey to wellness.  *Make sure to check with your doctor before making any lifestyle changes.*
 


Your Journey Starts Here: 
​Understanding High Blood Pressure.

Welcome! If you’re new to the world of high blood pressure, or just beginning to explore what it means for your health. Whatever your situation, know this: you’re not alone and you’ve come to the right place.  High bold pressure, also knows as hypertension affects a significant portion of our community.  We’re here to break down the basics in a way that’s clear, encouraging and focused on practical actions you can incorporate into your life.  It can feel like a lot to take in, but remember this: understanding, is the first powerful step you can take.

 High blood pressure, often called hypertension, might seem like a silent challenge,  However,  early detection gives you the incredible power to make a real difference in your long-term well being.

The good news? You don’t need to make drastic overnight changes. Often, it’s the small, consistent adjustments to your daily habits that can have a significant impact in your overall health.

 As an advocate in the health and wellness space, I’ve learned that information, support, and a proactive approach can make all the difference. This isn’t medical advice (always consult your health care team before making any changes relating to your health), but rather a space to explore what high blood pressure is, why it matters, and practical ways we can all support our well-being on this journey. Let’s start this journey together.

Future post will be added to support this journey. Stay blessed and stay healthy.

Randy and Jan

 

 

 

7 Day Meal Prep

 * Prep Ahead: Focus on preparing ingredients that can be used in multiple meals (e.g., grains, roasted vegetables, sauces).
 * Storage: Store meals and components in airtight containers in the refrigerator.
 * Assembly: Some meals are best assembled just before eating to maintain texture and freshness.
Day 1:
 * Breakfast: Overnight Oats with Berries and Nuts
   * Prep: Combine rolled oats, plant-based milk (almond, soy, oat), chia seeds, and a touch of maple syrup in jars.
   * Morning: Top with fresh or frozen berries and your favorite nuts or seeds.
 * Lunch: Quinoa Salad with Roasted Sweet Potatoes and Chickpeas
   * Prep: Roast diced sweet potatoes and chickpeas with olive oil and spices (cumin, paprika, turmeric). Cook quinoa. Prepare a lemon-tahini dressing (tahini, lemon juice, water, garlic, salt).
   * Assembly: Combine roasted vegetables, chickpeas, cooked quinoa, chopped spinach, and the lemon-tahini dressing.
 * Dinner: Lentil Soup with Whole Grain Bread
   * Prep: Prepare a large batch of lentil soup with lentils, diced vegetables (carrots, celery, onion), vegetable broth, and herbs (bay leaf, thyme).
   * Serve: With slices of whole grain bread.
Day 2:
 * Breakfast: Tofu Scramble with Spinach and Whole Wheat Toast
   * Prep: Crumble firm tofu and sauté with chopped spinach, onions, and bell peppers. Season with nutritional yeast, turmeric, salt, and pepper.
   * Serve: With whole wheat toast.
 * Lunch: Leftover Lentil Soup
 * Dinner: Black Bean Burgers on Whole Wheat Buns with Sweet Potato Fries
   * Prep: Prepare or buy vegan black bean burgers. Bake or air-fry sweet potato fries.
   * Serve: Burgers on whole wheat buns with your favorite toppings (lettuce, tomato, avocado, salsa).
Day 3:
 * Breakfast: Smoothie with Banana, Spinach, and Almond Butter
   * Prep: Blend a frozen banana, spinach, almond butter, plant-based milk, and a date or maple syrup for sweetness.
 * Lunch: Quinoa Salad with Black Beans, Corn, and Avocado
   * Prep: Combine cooked quinoa with black beans, corn (fresh or frozen), diced red onion, cilantro, and lime juice.
   * Assembly: Just before eating, add diced avocado.
 * Dinner: Pasta with Marinara Sauce and Roasted Broccoli
   * Prep: Cook your favorite pasta. Roast broccoli florets with olive oil, garlic powder, salt, and pepper.
   * Serve: Pasta topped with marinara sauce and the roasted broccoli.
Day 4:
 * Breakfast: Chia Seed Pudding with Mango and Coconut Flakes
   * Prep: Combine chia seeds with plant-based milk and a touch of maple syrup in jars. Let it sit overnight or for at least a few hours to thicken.
   * Morning: Top with diced mango and shredded coconut.
 * Lunch: Leftover Pasta with Marinara Sauce and Roasted Broccoli
 * Dinner: Tofu Stir-Fry with Brown Rice
   * Prep: Press and cube firm tofu. Stir-fry tofu with a variety of colorful vegetables (bell peppers, broccoli, carrots, snap peas) in a soy sauce-ginger-garlic sauce. Cook brown rice.
   * Serve: Stir-fry over cooked brown rice.
Day 5:
 * Breakfast: Whole Wheat Pancakes with Fruit
   * Prep: Prepare a batch of vegan whole wheat pancakes.
   * Serve: Topped with your favorite fresh or frozen fruit and a drizzle of maple syrup.
 * Lunch: Salad with Mixed Greens, Cucumber, Tomatoes, and Hummus
   * Prep: Assemble a salad with mixed greens, sliced cucumber, cherry tomatoes.
   * Serve: With a dollop of hummus as dressing. Add other vegetables as desired.
 * Dinner: Vegan Chili with Cornbread
   * Prep: Prepare a hearty vegan chili with beans (kidney, black), diced tomatoes, corn, onions, bell peppers, and chili spices. Prepare or buy vegan cornbread.
   * Serve: Chili with a side of cornbread.
Day 6:
 * Breakfast: Avocado Toast with Everything Bagel Seasoning
   * Prep: Toast whole grain bread.
   * Serve: Topped with mashed avocado and everything bagel seasoning.
 * Lunch: Leftover Vegan Chili
 * Dinner: Vegetable Curry with Coconut Milk and Brown Rice
   * Prep: Sauté onions, garlic, and ginger. Add a variety of vegetables (cauliflower, potatoes, peas, spinach) and curry powder. Stir in coconut milk and simmer until vegetables are tender. Cook brown rice.
   * Serve: Curry with brown rice.
Day 7:
 * Breakfast: Smoothie with Berries, Banana, and Flaxseed
   * Prep: Blend mixed berries, a banana, ground flaxseed, and plant-based milk.
 * Lunch: Large Salad with Mixed Greens, Roasted Vegetables, and a Vinaigrette
   * Prep: Use any leftover roasted vegetables or roast a new batch. Prepare your favorite vegan vinaigrette dressing.
   * Assembly: Combine mixed greens with the roasted vegetables and vinaigrette.
 * Dinner: Pizza on Whole Wheat Pita Bread with Veggies and Vegan Cheese
   * Prep: Use whole wheat pita bread as the base. Top with marinara sauce, chopped vegetables (mushrooms, onions, bell peppers, olives), and vegan cheese shreds.
   * Bake: Until the cheese is melted and bubbly.

About Us

Wholesome Journey Healthy Living believes the heart of health and wellness lies within a deep-seated belief in the power of holistic well-being. We connect with the physical, mental, emotional, and spiritual health, recognizing that true wellness encompasses all aspects of your being.