Chili Lime Chicken with Brown Rice & Roasted Vegetables Recipe

FARM LIFE RECIPE: Chili Lime Chicken with Brown Rice & Roasted Vegetables

INGREDIENTS

CHICKEN

4 x 4 oz boneless skinless chicken breasts

1 sliced lime, 8 slices

Marinade:

½ cup of extra-virgin olive oil

Juice of 3 freshly-squeezed limes

1 clove of minced garlic

1 tsp of chili powder

¼ tsp of chili flakes

¼ tsp of sea salt

¼ tsp of ground black pepper

Glaze:

¼ cup of pure honey

Juice of 1 freshly-squeezed lime

½ tsp of dried parsley

¼ tsp of chili powder

¼ tsp of chili flakes

BROWN RICE

1 ½ cups of sodium-free chicken stock

1 tsp of low-sodium soya sauce

1 tsp of extra-virgin olive oil

1 cup of brown rice

ROASTED VEGETABLES

1 chopped bok choy

1 diced red bell pepper

1 diced orange bell pepper

1 diced yellow bell pepper

1 tbsp of extra-virgin olive oil

Salt and pepper to taste

 

DIRECTIONS:

1. In a shallow baking dish, whisk together the marinade ingredients. Add in the 4 chicken breasts and flip until the chicken is well coated in the marinade. Cover the dish with plastic wrap and refrigerate for a minimum of 2 hours.

2. Pre-heat the oven to 400°F.

3. In a medium saucepan, bring to a boil the liquids for the brown rice: 1 ½ of chicken stock, 1 tsp of soya sauce, and 1 tsp of olive oil. Rinse the rice well, and add it with the boiling liquid into a medium-sized baking dish.

4. Remove the chicken from the marinate and place it on a parchment-lined baking sheet.

5. Bake both the rice and the chicken in the 400°F oven and bake for 40 minutes, or until the chicken reaches and internal temperature of 165°F, and the rice is fluffy and cooked through.

6. In a small mixing bowl, whisk together the glaze ingredients for the chicken and set aside.

7. Soak the chopped bok choy well to remove any grit. Add the chopped bok choy with the diced bell peppers in to a large mixing bowl and toss with 1 tbsp of olive oil and salt and pepper to taste.

8. Remove the chicken and the rice from the oven and increase the oven’s heat to broil, 475°F.

9. Brush the chicken with the prepared glaze and top with two lime slices. Broil the chicken until it starts to colour, about 5 minutes. Be careful not to burn the glaze.  Remove from the oven.

10. Lower the heat of the oven back to 400°F. Spread the chopped vegetables onto a parchment-lined baking sheet and roasted until just tender, about 10 minutes.

11. Mix the roasted vegetables with the prepared brown rice and serve with the glazed chili lime chicken.

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3 Easy Ways to Ease Acute Anxiety

3 EASY WAYS TO EASE ACUTE ANXIETY

Anxiety affects us all.  It’s a normal, healthy emotion designed to protect us from risk to our health and well-being.  It’s when anxiety becomes constant, and irrational fears begin to interfere with our daily life, that it becomes unhealthy.

Perpetual worry affects the way we feel, how we think, and how we behave.  Anxiety can create a downward spiral of emotions and trigger unhealthy behaviour and actions.

To fight back against onset acute anxiety, TAKE ACTION!

Action is the enemy of anxiety.  It takes anxiety’s power away and gives it back to you.

Are you ready to take action?  Use these simple but highly effective exercises to relieve anxiety when it surfaces.

 

BELLY-BREATHING

With focus, deep belly-breathing is the easiest way to relax your body and calm your mind.  Studies have shown that belly-breathing slows the heart rate, lowers blood pressure, soothes the nervous system, and produces a deep sense of relaxation.

Whether you have occasional stress or persistent anxiety attacks, belly-breathing will help refocus your thoughts and quiet your emotions.

Give belly-breathing a try.

Step #1: Sit comfortably in an upright chair or lay down on your back with your knees bent.  Close your eyes and breathe naturally through your nose.  Become aware of your breathing, and the sensation of the breath as it enters and leaves your nostrils.

Step #2: Place one hand on your belly and the other on your chest.  Now breath in slowly through your nose for a count of four, feeling your stomach rise gently against your hand as the air fills your lungs.  The hand on your chest should remain still.

Step #3: Hold your breath for a count of three, and exhale through your lips for a count of four, contracting your stomach muscles, letting them fall inward as you relax.

Step #4: Clear your mind and focus on your breath.  When thoughts arise, and your mind begins to wander, simply observe the intrusion, let it float away, and bring your attention back to your breath.

Step #5: Repeat the 4-3-4 breathing count 10 times or until your mind has settled. Once you’ve become comfortable with belly breathing, extend the inhalations and exhalations for a five count and then a six count.

Belly Breathing Demonstration

 

PUSH-UPS, SIT-UPS & JUMPING JACKS

High intensity bursts of exercise are a quick and effective treatment for an anxiety attack.

Performing old-school calisthenics like push-ups, sit-ups and jumping jacks that are simple but require complete mental and physical attention to accomplish, can provide instant relief from anxiety.

Getting active releases endorphins that trigger feelings of pleasure and reduce the perception of pain.  Just 5 minutes of vigorous physical exercise has been proven to reduce the symptoms of stress, anxiety, and depression.

For immediate relief of anxiety stress, complete the following circuit of exercises to the point of total physical and psychological exhaustion.  5 rounds should do it.

  • 10 Push-Ups
  • 30 Jumping Jacks
  • 10 Sit-Ups

 Repeat x 5

When you’re finished your anxiety will be gone and as a bonus you’ll have completed a pretty decent workout.

Or if this circuit seems too daunting, just choose one exercise.  Do jumping jacks until you’re too tired to stand.  Just get your body moving, to get your mind moving in the right direction.

Basic Push-Up Demonstration

Basic Jumping Jack Demonstration

Basic Sit-Up Demonstration

 

SING

It doesn’t get easier than singing.  Meditative breathing can be tricky, and high intensity exercise is definitely not for everyone, but everyone can SING.

Anytime, anywhere, if you’re feeling anxious or stressed out, sing.

When you sing, your brain releases “feel-good” endorphins which produce pleasure feelings, and the “love hormone” oxytocin which enhances your feelings of trust and bonding.  Both are powerful anxiety and depression fighting chemicals that act as tranquilizers to calm the mind and lift the spirit.

Singing also creates musical vibrations in our cells and stimulate the vagus nerve regulating our breathing and activating the relaxation response of our parasympathetic nervous system.

So, crank up your favourite tunes, and sing you heart and anxiety out!

Woman Singing

 

If constant anxiety and stress has become a negative influence in your life, don’t wait to get help.  Contact your doctor or seek out professional help to discuss treatment options.

 

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Commonly Abused Prescription Stimulants

OPEN DIALOGUE SERIES: Commonly Abused Prescription Drugs – Stimulants

Prescription stimulants like Adderall and Ritalin increase alertness, attention and energy by amplifying the activity of certain brain neurotransmitters including dopamine and norepinephrine. These prescription psychoactive drugs act similar to illegal substances like cocaine, crack and methamphetamine.

Originally prescribed for a wide variety of medical conditions, as the prevalence of abuse became more wide spread stricter standards were enacted. Today, prescription stimulants are predominately prescribed for attention deficit hyperactivity disorder (ADHD), narcolepsy, and occasionally depression.

Continue reading “OPEN DIALOGUE SERIES: Commonly Abused Prescription Drugs – Stimulants”

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How to Talk to Your Child About Drugs and Alcohol

HOW TO TALK TO YOUR CHILD ABOUT DRUGS AND ALCOHOL

Research shows that children who learn the facts about drugs and alcohol from their parents are significantly less likely to use them.

No child is immune from exposure to drugs and alcohol.  Teen drug and alcohol abuse is prevalent in every community across Canada, and addiction has become a national crisis.

Children who aren’t properly educated about the dangers of drugs and alcohol are more likely to experiment and have a greater risk of addiction. Continue reading “HOW TO TALK TO YOUR CHILD ABOUT DRUGS AND ALCOHOL”

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Commonly Abused Prescription Depressants

OPEN DIALOGUE SERIES: Commonly Abused Prescription Drugs – Depressants

Prescription depressants are used as popular sedatives, tranquilizers, and hypnotics. They work by increasing the amount of GABA (Gamma-Aminobutyric Acid) neurotransmitters in the brain to produce a calming effect on the central nervous system that reduces anxiety and over-stimulation and induces feelings of euphoria and relaxation.

Prescription depressants are grouped into three drug classes: Benzodiazepines, like Xanax, Valium, Klonopin, and Ativan; Barbiturates, like Nembutal; and Sedative-Hypnotics like Ambien, Lunesta and Sonata. Continue reading “OPEN DIALOGUE SERIES: Commonly Abused Prescription Drugs – Depressants”

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13 Questions to Ask When Choosing a Residential Rehab Facility

13 QUESTIONS TO ASK WHEN CHOOSING A RESIDENTIAL REHAB FACILITY

 

Not all residential addiction rehab facilities are the same.  Knowing what to look for in a quality treatment centre can make all the difference in overcoming an addiction.

With the rise in addiction treatment fraud and rehab centre scams over the past few years, researching potential treatment facilities has never been so important.  Being prepared to ask the right questions and learning as much as possible about the individual services and treatment options available, will help ensure an informed decision.

Don’t take a gamble on addiction treatment, get educated.  Here are 13 questions to ask when choosing a residential rehab facility.

Continue reading “13 QUESTIONS TO ASK WHEN CHOOSING A RESIDENTIAL REHAB FACILITY”

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