Health & Wellness
Nutrition
One of the Best Cancer Fighting Foods
According to scientists at Stanford University, one cup of this chopped veggie is loaded with sulforaphane and that increases your body’s production of enzymes that disarm cell damaging free radicals. Sulforaphane actually boosts your levels of these cancer-fighting enzymes higher than any other plant chemical. So what is this powerfully packed vegetable?
Nutrient Packed Broccoli
In a single stalk, you get 3g of protein. Eat a cup and you’re giving your body a hearty dose of calcium, manganese, potassium, phosphorus, magnesium and iron, plus vitamin A, C and K! Whoa! That is a power packed food!
How I Mastered Sustaining Healthier Eating Habits and How You Can Too
The art of mastering healthier eating habits is a process and takes time but I can help get you started with just this article.
Oh Gee, Ginger!
Some say it’s a stem, some say it’s a root, regardless, it’s fresh, sweet tasting and an anti inflammatory that aids in digestion. It contains 6-gingerol and that has been shown to stop the growth of colon cancer cells!
The Spicy Little Radish
Radishes hold a little surprise. They have this heat or spice to them that when I had my first radish (in my 20’s), I was not expecting it.
Mushrooms
The fungus-among-us is actually good for us! If you’re lucky enough that your grocery store sells wild mushrooms, definitely pick some up the next time you’re there.
Green Beans
At only 34 calories per cup, green beans are packed with 4 grams of fiber and are a great source of vitamin K and C. You can buy them frozen, but if you prefer fresh, look for beans with vibrant, velvety, smooth surfaces, thin and snap when you gently bend them.
Olives
Do you like olives? They have the good fats, so they make great additions to healthy meals. Most of the fat in olives is the monounsaturated fat, which helps reduce inflammation.
Celery
Summer is a great time to increase veggies. It’s hot and veggies hold water that has a cooling effect for our body. This month’s nutrition facts focus on celery.
Like 2 Peas in a Pod
Are you a fan of peas? I have to say that this is probably the vegetable that I eat the least of but it is jam packed with protein with 8 grams in a cup! Plus it’s a great source of fiber, manganese, vitamin C and Vitamin K. Combining these little guys with some quinoa would be a great way to bulk up your protein and go meatless for a meal.
Corn on the Cob
Corn is a great addition to summer BBQs. It’s high in vitamin C, folate and believe it or not, protein with 5g in 1 cup. It’s also loaded with lutein, which can help slow macular degeneration. Let’s get cooking!
You Say Tomato
This little salad topper is a prostate protector and helps eliminate skin aging free radicals caused by ultraviolet rays. Like avocados, they are technically a fruit. Cooking these guys helps concentrate their lycopene levels, packing on their protection.
Avocados
This deliciously creamy superfood fruit is an awesome way to add a healthy monounsaturated fat to your meal or snack – we’ve all heard of avocado toast. Avocados improve your cholesterol and decrease the amount of triglycerides in your blood. They also make a great topper to buddha bowls or a yummy salmon dish. Here is a light, healthy, no-cook required summer salad idea.
Artichokes
ArtichokesI remember when I was growing up my mom would add the ones that came from a jar in our salads and it was delicious! My Dad would steam in water for 15 minutes, then we would dip the leaves in melted butter. We'll talk more about that in a bit. First, let’s...
Butternut Squash Soup
A winter favorite. Squash is high in Beta-carotene – though not as much as carrots – research shows it delays cognitive aging. It’s a good source of fiber and potassium. Here is a comfy cozy Butternut Squash soup recipe.
Turn Up the BEETS!
Here are a few ways beets help keep us healthy; The natural pigments that give them their color, betacyanins, have been potent cancer fighters in laboratory mice. Beets are one of the best sources of both folate and betaine, two nutrients that work together to lower your blood levels of homocysteine (an inflammatory compound that can damage your arteries and increase your risk of heart disease). Beet juice can also help lower blood pressure because of the nitrate beets contain.
A Healthy, Easy Side Dish – Roasted Carrots Recipe
A healthy and easy side dish – roasted carrot recipe.
Sweet Potato Casserole
Before we dive into this deliciousness, I’d like to warn you that this recipe is on the indulgent side. While it makes a great side dish for Thanksgiving (my favorite thing to contribute to the big feast), I do not recommend consuming this recipe on a regular basis. Simply roasting sweet potatoes in the oven with a few seasonings will do, but for this holiday season, give this a try.
Are You an Emotional Eater?
Emotional eating can really get the best of us. It puts us out of alignment with our well-being due to the physical and mental side effects. If you think you might be an emotional eater, answer these questions to find out and continue reading for tips on managing your habits.
5 Ways to Mindfully Move Though Sugar Season
t’s no secret that sugar can cause weight gain, feelings of bloat, and sluggishness. We often don’t notice these negative effects until it’s built up in our systems and our pants are super tight. And we all know the January 1st, New Year’s resolution declaring weight loss. Have you ever considered that that doesn’t have to be you?
Processed-free, Sugar-free Homemade Ice Cream
There are a few variations to this and I'll share those at the end. For now, this is the basic recipe ½ C of milk (plant-based is what I use) 1 scoop of your protein powder 1 frozen banana* 1 tablespoon of peanut butter (any type of nut or seed butter will do) * You...
Oats in a Jar
Oats in a Jar Recipe
Roasted Asparagus
The belly flattener. Asparagus is rich in a diuretic amino acid (asparagine) that releases trapped toxins and fluid from cells and eliminates them from the body. Flushing this excess water weight reduces belly bloat and facial puffiness overnight. Ta-da!
3 Steps to Getting Back on Track
"I'm on a diet" "Traveling is so hard when you're on a diet." "There's nothing I can eat on this menu." Sound familiar? Diets suck. And they don't work. They suck. And totally deprive and limit you. Did I mention they suck? Living that healthy lifestyle is about...
The Skinny on the Latest Diet Trend
In the last several months, I've been asked by a few people what I think of intermittent fasting (the latest tread in dieting). My response when asked the question, what I think of any of the latest diet trends is usually, “What is your goal?” Often times I reply back...
Water Does Wonders
Did you know studies show that people who drink 8-ounce glasses of water eight to 12 times a day have higher metabolic rates than those who drink four? Want to lose an extra 6.6 pounds a year? Drink half a liter of water before breakfast. According to researchers at...
How to Stay on Track When on Vacation
I used to think, why would I exercise while on vacation? I'm on vacation! This was my mindset back in the day when I was not evolving into awesomeness and not advocating for health. Today I sing a different tune. Here are my 3 easy steps to maintain a healthy...
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