Home Self Care Self Healing and Wellness Lifestyle

Crafting New Year Resolutions: A Healthier You in Achievable Steps

The dawn of a new year often inspires us to set ambitious resolutions, especially when it comes to our health and well-being. However, the key to success lies in making resolutions that are not only meaningful but also achievable. In this blog, we’ll explore tips for crafting New Year resolutions that are both realistic and effective, paving the way for a healthier and more balanced you.

  1. Set Realistic Goals:Begin by setting realistic and attainable goals. Instead of aiming for drastic changes, focus on small, manageable steps. For instance, if your goal is to exercise more, start with a commitment to walk for 20 minutes a day before gradually increasing the intensity.
  2. Be Specific:Clearly define your resolutions to avoid ambiguity. Rather than a vague goal like “eat healthier,” specify a target, such as incorporating one additional serving of vegetables into each meal or swapping sugary snacks for healthier alternatives.
  3. Create a Plan:Develop a concrete plan of action to achieve your resolutions. Break down larger goals into smaller, actionable steps and create a timeline for implementation. Having a structured plan makes it easier to track progress and stay motivated.
  4. Focus on Habits:Instead of fixating on end results, concentrate on building sustainable habits. Habits are the building blocks of long-term success. By consistently incorporating positive behaviors into your routine, you’re more likely to see lasting improvements.
  5. Prioritize Self-Care:Recognize the importance of self-care in achieving your health goals. Adequate sleep, stress management, and mindfulness play integral roles in overall well-being. Incorporate self-care practices into your routine to support your physical and mental health.
  6. Celebrate Milestones:Acknowledge and celebrate the milestones along the way. Whether it’s completing a month of regular exercise or successfully adopting a new eating habit, recognizing your achievements boosts motivation and reinforces positive behavior.
  7. Accountability Partners:Share your resolutions with a friend, family member, or colleague who can serve as an accountability partner. Having someone to share your progress with can provide encouragement and support during challenging times.
  8. Learn from Setbacks:Understand that setbacks are a natural part of the process. Rather than viewing them as failures, consider them as learning opportunities. Analyze what went wrong, adjust your approach, and use setbacks as stepping stones toward success.
  9. Embrace Flexibility:Life is dynamic, and circumstances may change. Be flexible in adapting your resolutions to evolving situations. This flexibility ensures that your goals remain relevant and achievable, even in the face of unexpected challenges.
  10. Seek Professional Guidance:If your resolutions involve significant lifestyle changes or health-related goals, consider seeking guidance from a healthcare professional or a certified wellness coach. Their expertise can provide personalized advice and support tailored to your specific needs.

As you embark on the journey of crafting New Year resolutions, remember that small, consistent changes can lead to significant transformations. By setting realistic goals, creating a plan, and prioritizing self-care, you can make 2024 a year of sustainable and achievable health improvements. Embrace the process, celebrate your successes, and step into the new year with a commitment to a healthier and happier you.

Bold Flavor Recipes Home Self Care Self Healing and Wellness Lifestyle

Unveiling the Health Marvels of Black-Eyed Peas: A New Year’s Tradition for Well-being

As we bid farewell to the old and welcome the new, traditions take center stage. Among the time-honored rituals, the consumption of black-eyed peas on New Year’s Eve stands out not just for its cultural significance but for the myriad health benefits packed within these tiny legumes. In this blog, we’ll explore the nutritional powerhouse that is black-eyed peas and why incorporating them into your New Year’s feast may set the tone for a healthier and more prosperous year ahead.

The New Year’s Tradition:

Eating black-eyed peas on New Year’s Eve is a cherished tradition in many cultures, particularly in the Southern United States. Folklore suggests that these small, eye-catching legumes bring good luck and prosperity for the coming year. The tradition often involves preparing Hoppin’ John, a flavorful dish made with black-eyed peas, rice, and various seasonings. Let’s delve into the health benefits that make these peas not only a symbol of good fortune but also a wise choice for a nutritious start to the year.

Nutrient-Rich Powerhouse:

Rich in Fiber: Black-eyed peas are a fantastic source of dietary fiber, promoting digestive health and helping to prevent constipation. A high-fiber diet has also been linked to better weight management and a lower risk of chronic diseases.

Protein Prowess: These peas are an excellent plant-based protein source, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle repair, immune function, and overall cellular health.

Vitamins and Minerals: Black-eyed peas are packed with essential vitamins and minerals, including folate, potassium, magnesium, and iron. Folate is particularly important for pregnant women, as it supports fetal development and helps prevent neural tube defects.

Heart Health Support: The fiber, potassium, and folate content in black-eyed peas contribute to heart health by helping regulate blood pressure, reduce cholesterol levels, and support overall cardiovascular function.

Blood Sugar Control: The combination of fiber and complex carbohydrates in black-eyed peas helps stabilize blood sugar levels, making them a diabetic-friendly food choice.

Incorporating Black-Eyed Peas into Your Diet:

Hoppin’ John: Embrace the tradition with a hearty bowl of Hoppin’ John, combining black-eyed peas, rice, and flavorful seasonings.

Salads: Toss black-eyed peas into your favorite salads for added protein, fiber, and a delightful texture.

Stews and Soups: Enhance the nutritional profile of your stews and soups by incorporating black-eyed peas along with a variety of vegetables.

As the clock strikes midnight on New Year’s Eve, let the tradition of enjoying black-eyed peas not only invite good luck but also usher in a year filled with health and well-being. These versatile legumes offer a treasure trove of nutrients that can contribute to a balanced and nourished body. So, whether you’re honoring tradition or seeking a wholesome addition to your diet, black-eyed peas are a small but mighty choice that may set the stage for a vibrant and prosperous year ahead.

New Year’s Eve Black Eyed Peas Recipe


1 pound dry black-eyed peas

2 tablespoons extra-virgin olive oil

1 large yellow onion, diced

2 cloves garlic, minced

1/2 gallon homemade chicken stock

8 cups water

1 pound smoked ham, diced

1 (14.5 ounce) can diced tomatoes

5 pepperoncini peppers, diced

1 bay leaf

1/2 teaspoon garlic powder

1/4 teaspoon ground thyme

salt and pepper to taste


Place black-eyed peas into a large bowl and cover with several inches of clean cool water; let soak at room temperature for a minimum of 8 hours and ideally overnight. Drain and rinse; set aside.

Pour olive oil in a large stockpot pre-heated to a medium heat. Quickly add the onion; cook and stir until onion becomes translucent, about 5 minutes.

Add the garlic and pour in broth and water; bring to a boil, then reduce heat to a simmer. Stir in black-eyed peas, ham hocks, tomatoes, pepperoncini, bay leaf, garlic powder, thyme, salt, and pepper.

Cover and simmer until peas are tender and broth is thickened, about 3 hours.

Serve with cornbread.

Bold Flavor Recipes Home Self Care Self Healing and Wellness Lifestyle

Unlocking the Healing Potential of Ragù alla Bolognese: Lycopene Unleashed

Lycopene is a carotenoid pigment responsible for the vibrant red color of tomatoes. It is also a potent antioxidant, which means it helps neutralize harmful free radicals in the body. However, the catch is that lycopene is tightly bound within the cell walls of raw tomatoes, making it less bioavailable for absorption. The magic happens when tomatoes are subjected to heat during the cooking process – the heat breaks down the cell walls, liberating lycopene and making it more accessible for the body to absorb.

The Benefits of Lycopene:

Antioxidant Powerhouse: Lycopene is renowned for its antioxidant properties, playing a crucial role in combating oxidative stress. By neutralizing free radicals, lycopene helps reduce the risk of chronic diseases such as cancer and cardiovascular diseases.

Heart Health Support: Studies have shown that regular consumption of lycopene-rich foods is associated with a reduced risk of heart disease. Lycopene helps lower blood pressure, improve blood vessel function, and reduce inflammation, contributing to overall cardiovascular health.

Cancer Prevention: The antioxidant effects of lycopene extend to its potential role in cancer prevention. Research suggests that lycopene may be particularly beneficial in reducing the risk of prostate, lung, and stomach cancers.

Skin Protection: Lycopene’s ability to neutralize free radicals also extends to the skin. Including cooked tomatoes in your diet may contribute to protecting the skin from UV damage and premature aging.

Cooking Methods Matter:

While cooking tomatoes unlocks the potential of lycopene, it’s essential to choose the right cooking methods. Simmering, sautéing, and baking are preferable to frying, as excessive heat and prolonged cooking times can lead to nutrient loss. Additionally, combining tomatoes with a small amount of healthy fat, such as olive oil, can enhance the absorption of lycopene.

Incorporating Cooked Tomatoes into Your Diet:

Homemade Tomato Sauce: Whip up a delicious homemade tomato sauce by simmering tomatoes with garlic, onions, and herbs. Use it as a base for pasta dishes, pizzas, or as a condiment.

Roasted Tomatoes: Roasting tomatoes intensifies their flavor and enhances the lycopene content. Drizzle tomato halves with olive oil, sprinkle with herbs, and roast for a savory side dish or salad topping.

Vegetable Stews and Soups: Add tomatoes to your favorite vegetable stews and soups for a nutritious and flavorful boost.


Cooked tomatoes, rich in the powerful antioxidant lycopene, offer a myriad of health benefits ranging from heart health support to cancer prevention. By incorporating various cooking methods into your meal preparation, you can unlock the full potential of these red gems. So, next time you savor the robust flavor of a tomato-based dish, know that you’re not just treating your taste buds – you’re nourishing your body with a potent dose of health-promoting goodness.

Ragù alla Bolognese Recipe


1.5 lb Coarsely ground grass-fed beef

1/2 lb ground pasture raised pork

1/3 lb Fresh pork pancetta cubed

1 medium yellow or white onion diced small

1 medium carrot diced small

1 celery stalk, trimmed and diced small

1/2 cup of red or white wine

8 oz Strained Marzano tomatoes

1 tbsp Tomato paste

1/2 cup of whole milk or heavy cream (optional)

Light meat or vegetable broth (or non-msg stock cubes)

4 tbsp Extra virgin olive oil

2 cloves fresh garlic minced

Sea salt

Freshly ground black pepper


In a large stainless steel soup pot melt the ground or chopped pancetta with olive oil.

Add the chopped onion, celery, and carrot to the oil and pancetta and cook over low heat, stirring constantly with a wooden spoon until softened but not browned.

Raise the heat to medium and add the ground pork and ground beef, break them up, then cook for about ten minutes, always stirring, until it sizzles and browns.

Add the wine; cook over medium heat until it has completely evaporated.

Add the tomato paste and purée.

Mix well; add the garlic and a cup of boiling stock (or water) and simmer, covered, for about 2 hours (or 3 depending on preference and type of meat), adding hot broth (or water) as needed.

Add the whole milk or heavy cream half-way through the cooking; allow to evaporate completely.

Season with salt and pepper before serving. When the sauce is ready it will have taken on a rich dark red hue, and will be thick and glossy ready to cover some fresh tagliatelle.

Serve over tagliatelle pasta and top with freshly grated parmesan cheese.

Bold Flavor Recipes Home Self Care Self Healing and Wellness Lifestyle

Chicken Stock the Healing Elixir of Cold and Flu Season

Chicken Stock the Healing Elixir of Cold and Flu Season

There is no better chicken stock than one made a home with love and care and starting with a whole chicken.  It is best to use an air-chilled chicken of the highest quality available.  By using an air-chilled chicken, one can avoid the chorine water that is used to cool down chicken in the USC after slaughter.  The chlorinated water can also be used to package/ preserve chicken for long storage and can be 2% of the total weight of the bird in the store.  Since you will be using the whole chicken and simmer out all of its delicious nutrients, air-chilled chicken is key.

Butchering a chicken can be a daunting task, but with the right tools and knowledge, it is a manageable and rewarding experience. If you want to learn how to butcher a chicken, here is a step-by-step guide that will walk you through the process.

Start by gathering the necessary tools: a sharp knife, a cutting board, and a poultry shears. It’s also a good idea to have a soup pot or other container nearby to collect the offal (giblets). Make sure your working surface is clean and well-lit.

To remove the legs and thighs, make a cut just above the thigh joint and separate the leg from the body. You can also cut through the joint using poultry shears. Repeat this step on the other side.

To remove the wings, cut through the joint where the wing meets the body. Repeat this step on the other side.

To remove the breast meat, make a cut just above the breastbone and use your fingers to separate the breast meat from the bone. Repeat this step on the other side.

Finally, your chicken is ready for further processing, packaging, or cooking.

Chicken Stock Recipe:


1-2 Whole Chickens butchered and skinned.

Washed vegetable scraps (as available)

2 tbsp apple cider vinegar

1 tbsp sea salt

4 liters clean water

2 tsp black pepper

2 tsp herbs du province

1 tbsp onion powder


Separate the desirable meat from the skin, cartilage, and bones.

Place the offal, skin, cartilage, and bones into a large pot and cover them with a small amount of apple cider vinegar and sea salt.  The vinegar and salt help release the nutrients into the stock.  Do not add the liver to the stock as it will impart a gamey flavor.

Add any available vegetable scraps but avoid strong flavors that may overpower the stock like asparagus, broccoli, or cauliflower.

Bring heat to medium and let the chicken pieces start to brown.

Ad desired spices, black pepper, herbs du province, and onion power are a great base.

Fill the pot three quarters full of clean water and cover with a lid.

Bring the contents of the pot to a simmer and simmer on a low hear for minimum 3 hours.

Let the stock cool enough to handle.

Strain the solids out of the stock and toss them away.

Store any extras chicken stock on glass jars in the refrigerator.

Bold Flavor Recipes Home Self Care Self Healing and Wellness Lifestyle

The Tiny Marvels: Unveiling the Health Benefits of Anchovies


In the vast ocean of nutritional choices, small but mighty, anchovies stand out as a true powerhouse. Often overshadowed by their larger seafood counterparts, these tiny fish are packed with essential vitamins and minerals that contribute to a myriad of health benefits. In this blog, let’s dive into the world of anchovies and discover why they deserve a prime spot in your diet.

Nutrient-Rich Treasure Trove:

Anchovies may be small, but their nutritional profile is nothing short of impressive. These little fish are rich in omega-3 fatty acids, which are renowned for their heart-healthy properties. Omega-3s play a crucial role in supporting cardiovascular health, reducing inflammation, and promoting brain function.

In addition to omega-3s, anchovies are a fantastic source of:

Protein: Anchovies are a protein-packed snack, making them an excellent choice for those looking to boost their protein intake without unnecessary additives.

Calcium: Essential for bone health, calcium is abundant in anchovies. Incorporating these fish into your diet can contribute to maintaining strong and healthy bones.

Iron: An important component of hemoglobin, iron is vital for oxygen transport in the blood. Including anchovies in your meals can help combat iron deficiency and support overall energy levels.

Vitamin D: Crucial for bone health and immune function, vitamin D is present in anchovies, making them a valuable addition to your diet, especially for those who may have limited sun exposure.

The Power of Extra Virgin Olive Oil:

When selecting anchovies, opt for varieties that come packed in extra virgin olive oil. This not only enhances the flavor but also adds another layer of health benefits. Extra virgin olive oil is rich in monounsaturated fats, which are known for their positive impact on heart health. The combination of anchovies and extra virgin olive oil creates a delicious and nutritious duo that supports overall well-being.

Ways to Enjoy Anchovies:

Salads: Toss anchovies into your favorite salads for a burst of flavor and a nutritional boost.

Pizza Toppings: Elevate your pizza game by adding anchovies as a topping. Their savory taste adds depth to the overall flavor.

Pasta Dishes: Incorporate anchovies into pasta dishes for a Mediterranean-inspired culinary experience. The umami flavor of anchovies can enhance the richness of your sauces.

Snacking: Enjoy anchovies straight from the tin as a convenient and satisfying snack.


In the world of nutrition, it’s often the smallest choices that make the biggest impact. Anchovies, with their impressive nutrient profile and omega-3 richness, offer a multitude of health benefits. Choosing varieties packed in extra virgin olive oil not only enhances their taste but also adds the heart-healthy benefits of this golden elixir. Embrace the goodness of anchovies and let these tiny marvels contribute to your journey towards a healthier, more vibrant you.  A great recipe for to get these delicious nutrient packed wonders into your diet is the Caesar Salad.

Caesar Salad History

The Caesar salad is a beloved classic salad dish that has been enjoyed for decades. Its origins can be traced back to the 1920s, to a restaurant in Tijuana, Mexico called Caesar’s Palace, which was owned by Caesar Cardini. The salad was created on the spot to feed a group of hungry diners, who were looking for something simple and satisfying.

The traditional Caesar salad consists of crisp romaine lettuce, croutons, parmesan cheese, and a tangy dressing made from lemon juice, olive oil, anchovies, garlic, egg yolks, and Worcestershire sauce. The salad is typically topped with additional grated parmesan cheese and is often served with grilled chicken or shrimp.

The Caesar salad is not only delicious but also has a lot of health benefits to offer. Romaine lettuce, the main ingredient in the salad, is a great source of Vitamin A, Vitamin K and Vitamin C. These vitamins are essential for maintaining a healthy immune system, good vision, and promoting healthy skin. Anchovies, another ingredient, are a good source of Omega-3 fatty acids, which are beneficial for cardiovascular health. Parmesan cheese is high in calcium, which helps to keep our bones strong. Garlic is a natural anti-inflammatory and has been known to have some anti-cancer properties. Lemon juice and olive oil, the base of the dressing, are high in antioxidants and good for heart health.

The popularity of the Caesar salad quickly spread to the United States and other parts of the world. Today, the Caesar salad is a staple on menus in restaurants and is easily made at home. Over the years, many variations of the salad have been created, including vegetarian versions, and even the addition of fruits and nuts to the salad.

In conclusion, the Caesar salad is a beloved classic dish that has its origins in the 1920s. It was created by Caesar Cardini, an Italian chef in Tijuana, Mexico. The salad is made with crisp romaine lettuce, croutons, parmesan cheese, and a tangy dressing made from lemon juice, olive oil, anchovies, garlic, egg yolks, and Worcestershire sauce. Not only is it delicious, but it also offers a lot of health benefits. Its main ingredients are a great source of essential vitamins and minerals, and the dressing is high in antioxidants and good for heart health. Nowadays, it’s easy to find different variations of the salad, and it’s enjoyed worldwide.

Caesar Salad Dressing Recipe:


1 can anchovies minced

3 tbsp granted parmesan cheese

2-5 small garlic cloves, minced (more is better for garlic lovers)

2 tsp dijon mustard

1 tsp Worcestershire sauce

3 tsp fresh lemon juice

1 1/2 tsp red wine vinegar

1/3 cup extra virgin olive oil

1/4 tsp sea salt, or to taste

1/8 tsp black pepper


Combine ingredients in bowl and mix thoroughly.

Toss into your favorite greens.  This goes well with romaine, massaged kale, mixed green, or even thinly sliced fresh brussel sprouts.

Top with homemade croutons and lots of additional parmesan cheese before serving.

Bold Flavor Recipes Home Self Care Self Healing and Wellness Lifestyle

Unlocking Wellness with Köttbullar – Swedish Meatballs Recipe: The Remarkable Benefits of Eating Collagen


In the pursuit of optimal health, the spotlight is often on vitamins, minerals, and macronutrients, but one crucial component that deserves more attention is collagen. Collagen, often referred to as the body’s “building blocks,” plays a pivotal role in maintaining the integrity of various tissues and organs. In this blog, we will explore the numerous benefits of incorporating collagen into your diet, highlighting its role in nutrient bioavailability, tissue health, and why it is essential for overall well-being.

The Foundation of Wellness:

Collagen is the most abundant protein in the human body, constituting a significant portion of skin, bones, muscles, tendons, and ligaments. Its unique structure provides strength and elasticity to these tissues, ensuring they function optimally. As we age, our natural collagen production declines, leading to sagging skin, joint discomfort, and reduced muscle mass.

Enhancing Nutrient Bioavailability:

Collagen is not just a structural protein; it also plays a vital role in nutrient absorption. Collagen-rich foods contain amino acids that support the production of stomach acid and enzymes, facilitating the breakdown and absorption of nutrients in the digestive system. This improved bioavailability ensures that your body can make the most of the nutrients you consume, contributing to better overall health.

Muscle Tissue Alone Is Not Enough:

While muscle tissue is an excellent source of protein, it lacks the collagen found in connective tissues. Consuming only muscle meat without collagen-rich parts may lead to an imbalance in amino acids and deprive the body of essential building blocks for connective tissues. This imbalance could potentially impact joint health, skin elasticity, and the overall integrity of various bodily structures.

The Ground Meat Advantage:

For those seeking a convenient and nutritious way to boost collagen intake, ground meat emerges as a star player. Ground meat, encompassing both muscle and connective tissues, provides a balanced amino acid profile, including the valuable collagen-building amino acids. This makes ground meat a practical and delicious option for those aiming to enhance their collagen intake without the need for specialized supplements.

Healthier Meat Option:

In addition to its collagen content, ground meat offers a range of nutritional benefits. It is often leaner than whole cuts, making it a suitable choice for those mindful of their fat intake. The combination of muscle and connective tissues in ground meat creates a more comprehensive nutritional profile, contributing to improved joint health, skin elasticity, and overall well-being.

Incorporating Collagen into Your Diet:

To harness the benefits of collagen, consider incorporating the following foods into your diet:

Bone Broth: A nutrient-rich elixir that extracts collagen from bones, providing a flavorful and versatile base for soups, stews, and sauces.

Fish: Certain fish, such as salmon and mackerel, contain collagen in their skin and bones. Including these in your diet can contribute to your collagen intake.

Ground Meat: Choose high-quality, lean ground meat that includes a mix of muscle and connective tissues for a well-rounded source of collagen.


In the quest for a wholesome and nutrient-dense diet, don’t overlook the significance of collagen. From supporting nutrient absorption to maintaining the structural integrity of your body, collagen plays a multifaceted role in your overall well-being. Embrace a balanced approach to protein intake, including collagen-rich foods like ground meat, to ensure you provide your body with the essential elements it needs for optimal health. Your body will thank you with resilience, vitality, and a radiant glow from the inside out.


2 tablespoons olive oil, divided in half

½ cup yellow onion, finely diced

2 cloves garlic, minced

½ cup toasted breadcrumbs

¼ cup Parmesan Reggiano cheese, grated from a wedge

1 large egg, whisked

1/3 cup whole milk

1 teaspoon sea salt

¼ teaspoon oregano

¼ teaspoon ground allspice

¼ teaspoon ground nutmeg

¼ teaspoon pepper

¾ lb. ground grass-fed beef, 80% lean

½ lb. ground pasture raised pork


Heat ½ of the olive oil in a large, high-walled skillet and add the finely diced onions and garlic. Soften for 5 minutes. Set aside and let cool.

In a large bowl, combine the toasted breadcrumbs, Parmesan cheese, whisked egg, milk, cooled onions/garlic, salt, oregano, allspice, nutmeg, and pepper. Gently incorporate the meat until evenly combined, but without overworking it (otherwise the meatballs will be tough instead of tender, also keeping your stirring in one direction will enhance the juiciness of the final results).

Roll into 1 ½-inch meatballs and place on a plate. (A small cookie scoop makes it easier to roll balls of uniform size.) Transfer to the fridge and let them chill for 15 minutes, or up to overnight. Cover if chilling overnight.

Heat remaining olive oil in a large skillet over medium-high heat.

Brown the meatballs in batches, leave plenty of room around each so that you can easily rotate them with a spoon to brown on all sides. Brown for about 1 minute per side. Remove and set aside. Add additional oil and/or decrease heat slightly as needed throughout cooking.

Pro Tip: Use melted butter in the same skillet and use a wooden spoon to deglaze or “clean” the bottom of the skillet and keep all that flavor as a roux for the traditional gravy these go so well with.