Pampering4life Lifestyle and Wellness Company

The Feminine Approach To Healthy Holistic Living




Super Foods

Women have special needs to keep the body running at its peak. Some great foods to consider to add to your weekly shopping list. Includes fatty fish like salmon, sardines, mackerel 2 to 3 servings every week. Another great super food is beans, peas, lentils at least 3 to 4 servings every week. Beans help in the stabilizing of female hormones and a great source for protein and fiber. Make sure to also include tomatoes, watermelon, red grapefruit and the red navel oranges eating at least 3 to 5 servings daily. The powerhouse nutrient packed in these fruits is lycopene.  Lycopene may fight breast cancer and a great antioxidant for women with heart disease. Super food vitamin d or orange juice taking daily. You want to get at least 400 IUs of vitamin d daily. This essential vitamin is good for helping the bones to absorb calcium from the gut and great at reducing osteoporosis and vital in reducing diabetes risk and tumors. Good berries like blueberries, cranberries, strawberries and raspberries are powerful anti-cancer nutrients known as anthocyans which help in cell repair. Cranberries help to reduce urinary tract infections in women. You should consume 3 to 4 servings every week.



  • Eat slowly for digestion
  • Enjoy healthy meals with family and friends

10 Best Antioxidant Spices

  • Cloves
  • Oregano
  • Ginger
  • Cinnamon
  • Turmeric
  • Basil
  • Mustard
  • Curry
  • Paprika
  • Chili

Healthy Stuff Peppers

6-8 sweet bell peppers (green, orange, red or yellow)
2 (4 oz.) cans diced green chiles
1 pound ground turkey
1 cup cilantro, finely chopped
1/2 cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon celtic sea salt 


  • In a medium sized bowl mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt
  • Cut the tops off of the peppers and set aside
  • Place peppers in an 7 x 11 inch baking dish
  • Stuff the peppers with the turkey mixture; place tops on peppers to close
  • Bake at 350° for 1 hour
  • Serve


Sweet Corn Basil

6 ears of sweet corn, shucked and rinsed
1 teaspoon coarse sea salt
8 leaves of fresh basil, thinly cut


Prepare a large pot of boiling water. Place the corn in the water and let it simmer for 3 to 4 minutes. Do not overcook the corn. Using tongs, remove the corn from the water and allow it to cool at least until it can be handled. Hold each ear of corn vertically over a plate. Using a very sharp knife, cut the corn from the cob. Put the corn in a serving dish and mix in the sea salt and the basil just before serving. Enjoy!

Healthy Cooking

Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!

  • Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
  • On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems
  • Try to eat 40 grams of fiber a day.
  • Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.