Drinking lemon water is one of the easiest things we can do daily to improve our health. Every morning wake up and drink a glass of warm water with fresh juice from 1/2 a lemon. This one habit will do wonders for your digestion, skin, and hydration. Here are my top 7 reasons why you should drink lemon water daily.Read More
Love Yourself. Eat Real Food. Feel Vibrant.
Thank you for visiting my blog! This is where you will find weekly recipes, health tips, and nutrition articles to help you feel vibrant from the inside out! If you love what see, please join my tribe by signing up for my monthly newsletter.
Craving chocolate? Did you know you could be deficient in magnesium! What are your cravings telling you?
The body is usually trying to communicate what it needs and cravings are often the signals it sends to tell us something our body is lacking. For example, around the beginning of March, when I am lacking vitamin D, I am constantly looking for flights to a sunny tropical resort. :)Read More
You are what you eat. Does that mean eating fats will make you fat? Well, there is more to it than that. Yes, there are “BAD” fats, such as trans-fats, saturated-fats and hydrogenated oils, which can be found in processed and fast foods. These fats can cause all sorts of nasty health problems such as inflammation, cardiovascular disease and obesity. These fats should be limited or avoided completely in a diet. Healthy fats are another story. If we do not eat enough fats we could become malnourished and unhealthy. Too many fats are bad, likewise, not eating enough healthy fats can have negative effects as well. There needs to be balance.
HEALTHY fats WON’T make you FAT and will improve your overall health.
Fats are “energy-storage compounds.” Thinking of “energy” as a calorie will help understand this. Fats have almost twice as many calories as any other food source (carbohydrates and proteins have 4 calories per gram whereas fat has 9 calories per gram) which means they will give your body a whole lot more energy to work with.
The “storage” portion contributes to helping your body store vitamins and minerals. Fats are responsible for storing vitamins such as A, D, E and K. They form a protective layer around your organs and prevent against cold and trauma.
Types of Healthy fats:
Omega 3’s- EPA & DHA
Omega 6’s- GLA & Arachidonic Acid.
Naturally our bodies can make saturated fat, monounsaturated fat and cholesterol already. We need to eat healthy fats, such as avocados, nuts, seeds, fish, eggs, and cold pressed oils, to maintain a proper dietary balance.
Benefits of eating healthy fats daily:
- Helps the nervous system function optimally
- Improves the absorption of vitamin D and calcium to ensure healthy bones and teeth
- Improves I.Q.
- Boosts immunity
- Decreases inflammation and pain
- Improves brain function and has been shown to improve depression, dyslexia, ADHD, fatigue, memory problems, Alzheimer’s and schizophrenia.
Tips for staying healthy while eating fats:
- Reduce the amount of fat you are eating to 20-35% (or lower) of your daily food intake.
- Get rid of those bad fats! Minimize your intake of fried foods, processed foods, and saturated fats from meat and dairy products.
- Stick to avocado and coconut oils when cooking with high heats. Use your olive, flax, and hemp oils as salad dressings.
- Keep oils in air tight containers away from light, air and heat to prevent them from going rancid.
- Eat nuts and seeds; especially walnuts, flax, sunflower, sesame and pumpkin seeds
- Eat more cold-water fish (2-3 times per week) for their omega 3 content. If you live somewhere without access to fresh fish, invest in a good quality omega 3 supplement for increased support.
- Eat free range eggs high in omega 3
- Cook with healthy fats, such as avocados, a few times a week
“New Optimum Nutrition For The Mind” – Patrick Holford
“Staying Healthy With Nutrition” – Elson M. Haas
“Quick Broiled” Salmon with Ginger Mint Salsa
By: George Mateljan - “The Worlds Healthiest Foods” pg. 619
1lb Salmon fillets cut into two pieces
1 tbsp. fresh lemon juice
Sea salt and black pepper to taste
1 diced tomato
½ cup minced green onion
1 tsp finely chopped ginger
2 tsp finely chopped mint
1 tsp lime juice
Sea salt and pepper to taste.
- Preheat the broiler on high and heat pan for 10 minutes (place pan 5-7 inches from heat source).
- While pan is heating, chop and combine all salsa ingredients together in a bowl.
- Rub salmon with lemon juice, salt and pepper.
- Remove pan from oven and place salmon on the pan.
- Cook for 5 minutes, or so, depending on thickness.
- Top with mint salsa and serve.
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Quitting Sugar 2016 + Tasty Zucchini Spaghetti Recipe It’s the time of year again to re-motivate ourselves, stick to our goals and improve our lives. It’s a great time to make new health goals and start fresh, especially after all those Christmas treats over the holidays. I’m not going to lie; my new year’s resolutions usually go something like this: lose 30lbs, floss my teeth more and be happier. Easier said than done hey? Sure, there is nothing wrong with having those intentions, but if you don’t have a good plan, support system and good reasons behind doing them, they will likely only last a few weeks.
How to achieve healthy goals:
- Make a plan. What are you going to do each day, week and month to reach your yearly goals for 2016? I am a visual person so I like to write it out on a note book or make a spreadsheet on the computer. Whatever works best for you, just make sure you get it in writing with details of how you will reach your goals. Remember to periodically check up on how you are doing and make adjustments if needed.
- Have a good reason. If your goal is to lose weight or be healthier in 2016 but you have no desire to stop eating the bad treats you love or to work out, it’s going to be hard to reach your goal. Sit down and figure out what the root (motivation) is behind your goal. Once you have a good reason, you can recall that reason when you are discouraged or when you falter. This will help you stay motivated to reach your goal.
- Support System. Tell someone about your goals; a family member, a friend, or social media. Besides yourself, let someone keep an eye on your progress. You need to be held responsible for your actions and trust me, it is way easier if you have a support group helping and cheering for your success when you are struggling.
I decided to not put a weight loss number on my health goal this year. I instead picked one bad habit I wanted to eliminate in order to improve my overall health. My goal this year is to cut out all refined sugar from my diet. Some people think that it is a little bit extreme, but after making a plan, talking it over with my support system, and doing a little research to understand the limitless health benefits, I am excited and determined to keep this goal for all of 2016. Other goals I have I won’t discuss today, but the same method of setting goals applies regardless of whether you have 1 or 10 goals. Don’t overwhelm yourself. Make sure to focus on just a few goals for the best results.
My reasons for quitting sugar in 2016:
- I’ll think more clearly and have more energy (that will help me, especially with my studying).
- Reduce blood sugar problems including; fatigue, irritability, dizziness, insomnia, poor concentration, forgetfulness and digestive problems.
- Improve my overall health and nutrient stores (sugar uses up your body’s stores of vitamins and minerals while providing you with next to none! Talk about an unfair relationship).
- Increase the functioning of my brain (high sugar consumption is linked to mental health and has been related to a lower I.Q. of 25 points).
- Improve my mood (sugar is related to aggressive behavior, anxiety, hyperactivity and attention deficit, depression, eating disorders, PMS, and learning difficulties)
(Information found in Patrick Holford’s book, “New Optimum Nutrition for The Mind”. Chapter 10 pg. 87-88)
Tasty Zucchini Spaghetti
Step 1. Wash and grate (using the Veggetti) zucchini into thin veggie noodles.
Step 2. Mince garlic and cook with olive oil on medium heat until slightly brown.
Step 3. Add diced tomatoes and cook for 2-3 minutes.
Step 4. Add a few tablespoons of pesto and mix until even.
Step 5. Add the zucchini
Step 6. Combine together and let cook until the zucchini is soft.
Step 7. Enjoy!
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I've been realizing that healthy choices don't necessarily have to be a HUGE change from what we are used to. If we can simply make a few minor adjustments while at the grocery store, that can make a big difference.
FRESH NATURAL LIVE WHOLESOME FOOD
Healthy eating is hard to start all at once and rarely will it stick, unless it has become a lifestyle. Today I wanted to make a few easy suggestions for some healthier alternatives and simple changes you can make, starting in the grocery store. Start by cutting down on processed, refined, high fat, and high sodium choices in your diet. WARNING: All choices are examples. I did not try to down grade or promote any of the brands in the pictures, they were simply to make a comparison.
1. Bananas vs. Bananas
Next time your are about to buy a huge bag of Marshmallow Bananas, reach for some fresh fruit instead! It is cheaper, contains more vitamins and nutrients, WAY less sugar, and no artificial coloring.
2. Peanut butter vs Peanut butter
So this here is a little secret I learned. I always knew that peanut butter wasn't very good for you. I've heard of people making his or her own peanut butter but I never got around to it. I was recently introduced to "Nuts to You Nut Butter Inc." It is SO yummy! If you don't like peanuts, they have lots of different flavors: almond butter, hazel nut, etc.. It's a little more expensive but I know you can buy them in packs at Costco to save a little bit of money.
3. Potato vs Potato
For obvious reasons its better for you to eat potatos rather than potato chips, BUT if you are craving potato chips why not make your own? There are plenty of recipes out there for homemade oven baked chips. That way you can determine the amount of salt and what kinds of oils are being used.
4. Soysauce vs Soysauce
THIS IS AMAZING! Okay, so get this. Regular Soy Sauce has 38% sodium, Reduced Soy Sauce has 24% sodium, and COCONUT AMINOS tastes just like soy sauce but only has 5% sodium! Best kept secret I'd say. You can find it at most health food stores or most local grocery markets.
5. Rice vs. Rice
Rice Krispies are good... white rice is better... but whole grain brown wild rice is best! :)
6. Oil vs. Oil
Similarities: both are white and solid at room temperature. Coconut oil has become very popular lately and for good reason! It is a healthier alternative to the traditional fats we have been cooking with for years. Try replacing your cooking oils with coconut oil. Your food will taste better and be healthier for you. It can also be used as an alternative for face wash! See www.coconutoil.com for more healthy facts.
7. Hot drink vs Hot drink
Fall is here and winter is on its way! When you are curling up in a blanket with a warm cup of hot chocolate, pick a seasonal tea instead! Peppermint is my personal favorite, but there are a variety of holiday spice teas you can find. You will still get the same warming effect without all the sugar and calories in hot chocolate.
8. Syrup vs. Syrup
Is there really that big of a difference between pancake syrup and maple syrup? Some people argue that a sugar is a sugar; however, I personally believe that the less ingredients the better. High fructose corn syrup is used in most pancake syrups. No matter what kind of maple syrup you buy, it is organic. That means that there hasn't been any additional additives added. When you leave maple syrup out on the counter, mold will start to grow.
9. Dairy snack vs Dairy snack
Greek Yogurt is a great alternative for your dairy cravings. I personally LOVE the coconut Greek yogurt. As you can see in the nutritional fact comparison, your body will like you better if you decide not to put all those fats and calories in your body. BUT if you need a frozen sweet treat (not just a yogurt to cut your cravings or maybe you have an intolerance to dairy) try some homemade NICE CREAM.
10. Popcorn vs Popcorn
Instead of your microwave or movie popcorn, try air popped for a lighter snack for your movie night. You control the amount of toppings, as well as the portion sizes.
11. Bread vs. Bread
Try to switch from white processed flour to whole wheat or grain breads. The more complex carbs you eat the better your fiber intake. You will improve your digestive track and avoid those spikes in blood sugars from eating carbs that dissolved quickly into your blood stream. On the "Glycemic Index for Food," white bread rates at 95, whole wheat bread rates at 71, and homemade whole grain bread rates 51.
12. Sweetener vs Sweetener
I have been trying to switch from using white refined sugar in my baking to honey. It is probably one of the best decisions I've made! I feel better and have less cravings for refined sugar. Honey is sweet but I don't need very much of it to get the effect I desire. I also use it in my oatmeal & peppermint tea. On the topic of sweeteners, I would try to stay as close to natural products as you can. For example, if you are going to use a low calorie sweetener, stick to stevia (which is a herb that is a strong natural sweeter with no calories).
13. Juice vs Juice
Make sure you READ the labels on the products your are buying. There are differences between "Made from concentrate" and "100% pure." If you are not sure, read the ingredients!! They will be a big indicator of whether what you are drinking is natural or not.
14. Fruit snacks vs Fruit Snacks
Although Elsa and Anna are super awesome, these fruit flavored snacks are definitely not as good for your kids as dried fruit snacks. Be careful, even with dried fruit, because they are very high in concentrated sugars. Fresh or frozen is always best for sure. There are often other chemicals used in the drying of store bought fruit that you can avoid by making your own fruit snacks at home! A few weeks ago I posted an easy recipe for home-made fruit roll ups.
15. Granola bar vs Granola Bar
Who doesn't love the traditional chocolate-covered Dipps Granola bars? Yes, those on the bottom are homemade, healthier granola bars (and might I add, Adrian approved)! Since I still don't have many of my own recipes, I used this really great one by minimalistbaker. I made a batch last night and they turned out AMAZING! So Tasty.
A few more tips to making healthier choices:
- Do not shop while you are hungry! You will be influenced more easily by your cravings and may pop open a bag of chips and have them finished before even getting to the check out.
- For the most part, stay out of the middle lanes in the grocery store! Usually around the outside of the market is where you will find most of your fresh fruits and veggies, wholegrain breads, fresh fish and meats, dairy, and usually frozen produce. Once you start making your way through the middle aisles you tend to find more processed refined packaged food. That being said, there are still some great middle isles (ie: spices and international foods are my two favorite).
- By cutting out the more processed, chemical, refined, artificially colored, high fat, high sodium, and artificially sweetened foods, you will notice many benefits such as: increased energy, weight loss, reduced sugar cravings, less mood swings, better sleep, healthier gut bacteria, better digestion, lower blood pressure and blood sugar levels, improved mood and attitude, better skin, better hair, better nails, and better overall long term health.
“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~Mike Adams
ULTIMATELY YOU CHOOSE WHAT YOU PUT INTO YOUR BODY.
Food for thought. See you next week!
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This past week I’ve been learning a lot about the human cycle and how nutrition affects each stage of our lives. From early childhood to old age, it’s amazing to see how important nutrition is in all stages of life. It is always important to eat a natural whole food diet rich in vitamins and minerals. In each stage of life there are different vitamins needed for growth, maintenance, and cleansing, as well as varying types and quantities of food that should be eaten. While it is important to know these differences and eat accordingly, there are some common health principles that tie directly in with healthy living in all stages of life. Those being: regular exercise and sleep.
Today I wanted to talk particularly about the importance of sleep. I will give you 5 reasons sufficient sleep is critical for sustained weight loss and optimised health. I will be referencing Penny Shelton’s book, “Raw Food Cleanse - Life Practices for Ageless Health,” as well as Elson M. Haas’ book, “Staying Healthy with Nutrition.” In addition to getting adequate sleep, the amino acid Tryptophan is said to help with improving your sleep cycle. Tryptophan is a “precursor for a vital neurotransmitter, serotonin, which influences moods and sleep; serotonin levels are directly related to tryptophan intake.”
“Early to bed and early to rise, makes a man healthy and wealthy and wise.”
( This here is my adorable nephew Sebastien :) )
5 Reasons to Sleep More
- SLEEP REDUCES STRESS- If your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert, which causes an increase in blood pressure and the production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder to sleep.
- SLEEP MAY HELP YOU WITH WEIGHT LOSS – Researchers have shown that those who get less than 7 hours of sleep a night are more likely to become overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep.
- SLEEP MAKES YOU MORE ALERT – A good night’s sleep makes you feel energized and alert for the next day. When you wake up feeling refreshed, you feel like going out into the day, being active and engaged in your world. You’ll sleep better the next night and increase your daily energy level.
- SLEEP HELPS THE BODY MAKE REPAIRS – Sleep is a time for your body to repair damage caused by stress, ultraviolet rays, and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
- SLEEP MAY REDUCE YOUR RISK FOR DEPRESSION – Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
Did you know?
In the early 1900’s the average American slept 9.5 hours. That number has now dropped to under 7 hours. 100 Million Americans fail to get an adequate nights rest.
“Our immune system functions best if we go to sleep by 10 p.m. As we sleep physical repair takes place between approximately 10 p.m. and 2a.m. Our immune cells patrol our bodies, eliminating cancer cells, bacteria, viruses, and other harmful agents. Then from about 2a.m. to 6a.m., we enter a stage of psychic regeneration. During this time, the brain releases chemicals that enhance our immune system. Throughout the night, we experience rapid eye movement (REM) sleep state and non-REM sleep, alternating between light sleep and deep dream states. This is how we process the mental and emotional events of the previous day and restore our minds for the day ahead.”
That's all for today! Make sure to get lots of sleep. See you next Friday! :)