The Most Versatile Fruits and Veggies
All fruits and vegetables are good for you, so it is great if you find opportunities to add them to your diet. However, some of them are a little easier to consume than others, simply because they are more versatile. Here are some of the more versatile fruits and veggies that tend to be easy to add to your diet.
If you are looking for fruit that is healthy, low in fat and calories, and has a lot of different uses, then lemons are it. The sweet and sour taste of lemon and the fact that the juice can be used for so many things, makes lemons one of the most versatile fruits you can get. Here are some of the many uses with just lemons or lemon juice:
As far as vegetables go, cauliflower is one of the most versatile ones you can choose. To start with, cauliflower is really easy to add as a healthy side dish for your meals, such as combining it with carrots and broccoli that are steamed and serving with fish or poultry, or adding chopped cauliflower to your casseroles. Another reason they are versatile is because they have a bland flavor and interesting texture that makes it easy to turn them into mock versions of your favorite foods. For example, you can blend up cauliflower in a food processor to make mock mashed potatoes or even make cauliflower rice. This is a really popular option for anyone on a low-carb diet.
Think about all the times you add tomatoes to your recipes without even thinking about it; you can imagine how versatile they are! For example, most of your Italian or Mexican recipes are going to use tomatoes at some point, whether you dice it up for a salsa, blend it for a pasta sauce, or add tomatoes to your rice or pasta as-is. They can also be sliced up for sandwiches and burgers, added to soup, or added to casseroles. The options are practically endless when it comes to this fruit.
Beans and Legumes
Also don’t forget about beans and legumes, even though they aren’t exactly fruits or vegetables. They are still closely related, good for you, and easy to turn into a lot of different meals and snacks. From having some snap peas as a healthy snack, to adding beans and legumes to soup, chili, salad, or casseroles, you will have a lot of different options by always having them on hand.
“I am in the right place, at the right time, doing the right thing.”
―Louise L. Hay
Reduce Distractions to Stay Engaged With Your Kids
For well-rounded, healthy kids, they need you to be engaged with them and what they are doing. Engagement will improve their mental health, and can even help with their overall wellness. Reducing your distractions is a perfect way to start becoming more engaged in them.
Be Present When They Are Talking
When your kids get home from school, it is usually when they are most excited about the day and want to tell you about what they did or learned. Afterschool is an excellent time to be present and pay attention to what they have to say. It is wonderful for your kid's self-esteem when they know mom and dad genuinely want to hear what they have to say, follow along with their stories and chime in when appropriate. Always have an open ear ready to listen to your kids, instead of constantly being distracted by other things.
Put the Phone Down
Your cell phone is probably one of the biggest distractions that keep you from paying more attention to your kids. It is hard to stay engaged with them when your nose is constantly in your phone. Of course, there are times when you need to look at it, like answering a critical text or checking your calendar. But when your kids want to have play time with you or are telling a story, turn the phone off and put it down for a while. Your kids will notice that you are putting in an effort, which is huge for their confidence and mental health.
Reduce Screen Time
Paying attention to the amount of screen time a person encounters in a day isn't just for the kids, but for you as well. If you want to spend more quality time with your kids, cooking meals and going on family walks, there is only enough time when you reduce some of the other unhealthy activities you might have. Reduce their TV and computer time during the week so that there is extra time for engaging and socializing with each other. Spending time together is good for their mental and physical health and yours too.
Find Activities to do Together
Finally, think about some activities you can participate in together. New activities might be walking the dog in the evening after dinner, teaching them how to cook or bake, or playing outside over the weekend. Take them to the lake to fish and go hiking, or help them with their homework while the TV and cell phone is turned off completely.
Why are we buying protein powders? Because it's easy right? How easy is it to make your own without preservatives, fillers, and sugars?
Turns out...... Super Easy!
Powdered milk or dried milk is manufactured dairy product made by evaporating milk to dryness......
Wow. ( Does NOT sound HEALTHY)
Whey is the watery part of milk that remains after the formation of curds.
Hummm. ( Why not use yogurt or kefir for more benefits?)
Vegan "Protein Powders" are made up of nuts. seeds, hemp, quinoa, chick peas, and yellow peas.
Stop.... with the powders people! It's super easy and healthier to make your own "Protein" or Greens" Powders! AND CHEAPER!
Here is one of my recipes I use in the mornings
For all you sleepy heads that need it ready to go, make up a batch and store in the fridge or by your blender a week in advance.
Protein Powder Recipe (bulk)
Cup of YOUR CHOICE Green Lentils, Brown Rice, or Oats.
Cup of Chia Seeds
Cup of Raw Unsalted Sunflower Seeds
Cup of Hemp Seeds
Cup of Flaxseeds
Pulse in the blender and keep in an airtight container for a week or use one or two scoops daily.
Add the following in increase the protein content, since these all have extra amino acids
* Pumpkin seeds
* Coconut flour
* Sunflower seeds
Add the flavor of ch0ice
* Mesquite powder
* Camu Camu
Add for greens
***Your kids won't even notice!!!
Boost your smoothies up with spices, herbs, fruit and veggies of your chioce!
My personal favorites are:
*Blueberries add cardamom for SUPERFOOD!
ENJOY your SMOOTHIE without the BADDIES!
Why You Should Cut Back On Sugar
When you look up proper nutrition, you will often see that you should cut back on sugar. There are actually a lot of reasons to reduce your sugar intake, from saving your teeth so actually boosting your immune system. Here are some of the top reasons you should consider cutting back on your sugar intake.
You Can Lose Weight
Naturally, one of the top reasons to cut back on your sugar intake is because it can help you lose weight. Sugar contains quite a lot of calories just in a very small amount, so whether you are adding sugar to your foods or you are buying food with sugar already in it, it is going to add more fat and calories, which then causes you to gain weight. When you start reducing just your sugar intake, you will notice that you begin losing weight, almost without even trying. Cutting down on sugar helps to lower your body fat as well, making it easier for you to lose weight and get fit as desired.
Sugar Doesn’t Contain Nutrients
While sugar can be good for adding flavor to certain dishes, it doesn’t have any nutrients that your body needs. You won’t be missing out on important vitamins and minerals just by cutting out sugar. They are the epitome of empty calories, since you are adding to the calories of your dishes, without actually adding any nutrients whatsoever. Not to mention that foods containing a lot of sugar tend to be less nutritious because sugar is a major component, such as with sweets and desserts. Drinks with sugar, such as fruit juice and soft drinks, have so much sugar they don’t have much else that will b good for you.
It is Better For Your Immune System
Cutting back on sugar can also help give your immune system a nice little boost. Sugar actually adds to inflammation in your body and can make it harder to fight off infections. It lowers your immune system, which then leads to a high risk of the cold, flu, and other similar illnesses. Having sugar in your diet can also lead to high blood pressure, which is another component of damaging your immune system.
You Can Have Better Concentration
Too much sugar in your diet can also slow down your nervous system, which affects your brain and your ability to focus and concentrate. When you don’t have a lot of sugar in your system, you may notice that your energy rises, and as that happens, so does your brain capacity.
The Healthiest Superfoods For Your Liver
Liver health is vital for various issues and reasons in your life. If you are concerned about your fertility, for example, you will want your liver in excellent health to help produce the hormones needed for pregnancy. You may be concerned about your liver health if you are a recovering addict as well. Regardless of the reasons you choose to focus on your liver health, there are some superfoods that can help.
Phytonutrients are something that may seem new to you. If you aren't sure what it is, keep this in mind. Phytonutrients refers to most leafy greens and green edible plants. Spinach, turnip greens, collard greens, beet greens, and other related hearty greens are all phytonutrient. These help to protect your liver while also helping to cleanse it during a detox or during food changes. Keep in mind, any detox can break down the liver and so can foods high in sugars. By adding these types of plants to your lifestyle and diet, you can help flush the liver safely.
Garlic is a cleansing spice that has medicinal properties. It also happens to be a superfood. This superfood is naturally full of compounds that can help break down toxins and remove them from your system without doing heavy damage to your organs like an over the counter chemical liver cleanse may do. It also helps when you are coming off an addiction, such as alcohol, that could have already caused some damage. The garlic can help mend the damage caused.
You may experience inflammation when you are cleansing your liver or trying to get it healthier for various aspects of your lifestyle. Turmeric can help with that. You can either take the powder mixed with warm soy or nut based milk in a drink known as golden tea. If that is too bitter for you, you can try to take the powder in a capsule form. Either way will deliver the anti-inflammatory superfood into your liver and help to calm down the area during the cleansing period.
Milk thistle is a superfood that is generally found in capsule form and sold at most health food stores. It is used to not only treat liver issues, but to also help repair liver damage. This is an ideal superfood supplement to take as needed, even on a daily basis, for liver health.
These superfoods are fairly easy to find and easy to use. They can be found at most stores and some can be grown in the home as well. You can add these foods to your daily routine and even mix some in smoothies are juices that can help flush the liver and colon.
Healthy Changes to Your Diet in the Winter
As the temperature drops, our nutritional needs change. Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. And with the advent of cold and flu season, staying healthy takes a bit more effort. What’s more, nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.
However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.
Go for Beans
There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.
Try Some Spuds
Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C (29% and 25% of the recommended daily allowance of each). Fiber—4 grams in an average-size potato—and folate, essential for the proper development of unborn babies, are added bonuses. Purple potatoes are great sources of anthocyanins, antioxidants with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime diet.
This bird is not for Thanksgiving only. Low in calories and high in protein, it’s a natural in sandwiches, soup, salads, stir-fry, and by itself.
Include Winter Squash
Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has 30% of the RDA of vitamin B1, 25% of B6, and 31% of magnesium. And butternut squash is a powerhouse of vitamins A and C: 179% and 31% of their respective daily requirements. Leave off the butter and syrup and try a little margarine, applesauce, maple syrup, brown sugar, or cinnamon.
Add Some Greens and Reds
Chard, collards, and kale flourish in winter; frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K—and plenty of folate in escarole, mustard greens, and collards—leafy greens can keep people’s immune systems in good shape. Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age.
Don’t Forget Fruit
Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids. Hesperidin, the dominant flavonoid in citrus fruit, is known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels. And if you have not yet tried pomegranate juice, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate juice may help prevent free radicals from doing damage—and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.
By adding these good-tasting and nutritious foods to the menu, you can ensure that you and your family will weather the chilly season. Enjoy!
Foods That Help Your Digestion
If you have been struggling with digestion problems, it might not be a medical condition, but actually from the types of foods you are eating. There are certain foods that are really food for digestion, and others that can be really bad for it. Here are some of the best foods for digestion.
Yogurt is a really good food to add to your regular diet rotation. If you can have a cup of yogurt every day, you will soon notice how much better you feel. Yogurt is an excellent way to improve your digestion thanks to the healthy bacteria it contains. Many doctors will recommend yogurt if you have digestion issues since it is really good for your gut health. What you want to look for is yogurt that contains live and active cultures, since this is what truly helps with your digestion. Try to avoid the yogurt that is simply filled with sugar and not much nutrients.
Chia seeds are a superfood and also happen to be really good for your digestion. These seeds are a superfood because of how many nutrients they contain. You will gets lots of vitamins, minerals, and antioxidants. They also have omega-3 fatty acids and fiber, both of which are great for improving your digestion and helping things move more smoothly. The nutrients in chia seeds can also help with regulating bowl function, reducing inflammation in your body, and lowering your cholesterol. All you need are a couple tablespoons of the seeds each day, which are easy to add to smoothies, yogurt, or topping on salads.
Don’t forget about lean protein, including poultry and fish. These foods contain nutrients and omega-3 fatty acids, without increasing sugar and other ingredients you don’t need in your foods. Lean protein is a lot easier to digest than red meat, so going for salmon or chicken is a much better option for your gut health than steak.
If you are looking for fruit that is going to help with your digestion, go for bananas. These are amazing for you, packed with nutrients, and very easy to tolerate. Bananas are super easy on the stomach and often one of the only foods recommended when you have the flu or a serious illness because of how easy they are to tolerate. Try to eat at least one banana a day, whether you eat it on its own, spread on toast, or topped on your cereal.