The Flourished Files Blog

Honoring Women’s History Month: Nourishment Passed Down Through Generations

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March is Women’s History Month, and I can’t help but think about the ways women have always been at the heart of nourishment—physically, emotionally, and spiritually. Whether through the meals they prepare, the remedies they pass down, or the wisdom they share, women have been planting seeds of healing for generations.

I think about the women in my own life—the ones who taught me the power of food, the importance of self-care, and the beauty of slowing down to truly nourish myself. These lessons didn’t come from textbooks; they came from real-life experiences, from the quiet moments in the kitchen, from a cup of herbal tea prepared with love, and from the stories shared over meals.

Women as Healers & Nourishers

From ancient times to today, women have been the caretakers of food, medicine, and holistic well-being. Across cultures, they have passed down knowledge about food as medicine, the power of plants, and the deep connection between nourishment and healing.

In Eastern medicine, women have shared knowledge of balance through Ayurvedic and Traditional Chinese Medicine practices.

In Indigenous cultures, women have preserved ancestral food traditions that sustain both body and spirit.

In African and Caribbean traditions, grandmothers and mothers have taught the healing properties of herbs, roots, and spices.

How We Can Honor This Legacy

This month, I’m reflecting on how I can continue that legacy in my own life. Here are a few simple ways we can honor the women who have nourished us:

Cook a meal with intention – Think about the hands that prepared your favorite recipes before you.
Learn from women in wellness – Read, listen, and share their knowledge.
Take care of yourself – True nourishment starts from within.

Women’s history isn’t just something to look back on—it’s something we continue to create every day. Every time we choose foods that fuel us, practice self-care, or share our wisdom with others, we’re carrying on a tradition of healing and nourishment.

Here’s to the women who have fed us, healed us, and taught us to care for ourselves and others. 💛

What’s a wellness tradition passed down by the women in your life? Share in the comments!

New Year, New You: How to Start Your Holistic Health Journey in 2025

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HAPPY NEW YEAR FOODIES! As the calendar turns to 2025, many of us feel inspired to embrace a fresh start. This year, why not focus on improving your overall well-being by committing to holistic health? Holistic health isn’t just about eating right or exercising; it’s about nurturing your body, mind, and spirit to achieve balance and vitality. One key aspect of this journey is reducing your intake of ultra-processed foods and embracing whole, nutrient-dense options. Here’s how you can get started on a healthier, more mindful path in the new year.

Why Avoid Ultra-Processed Foods?

It is literally all over our supermarkets being thrown in our faces and it is hard to get away from it. Almost everything is in a container, can, or  box here in the US a lot of the foods are processed and not in its natural form. Ultra-processed foods are often high in added sugars, unhealthy fats, and artificial additives, while being low in essential nutrients. Consuming them regularly can lead to energy crashes, inflammation, and chronic health issues like obesity and heart disease. By limiting these foods, you can:

  • Boost your energy levels.
  • Improve digestion.
  • Support mental clarity and focus.
  • Reduce the risk of chronic illnesses.

Steps to Embrace Holistic Health in 2025

1. Prioritize Whole Foods

Fill your plate with fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are packed with vitamins, minerals, and antioxidants that nourish your body from the inside out. Start small by swapping processed snacks for whole-food alternatives, like:

  • Fresh fruit instead of candy.
  • Raw nuts instead of chips.
  • Homemade granola bars instead of store-bought options.

2. Plan and Prepare Your Meals

Meal prepping can save time, reduce stress, and ensure you’re eating nutritious meals throughout the week. Dedicate a couple of hours each weekend to plan, shop, and prep. Focus on simple recipes like:

  • Roasted vegetables with quinoa.
  • Grilled salmon with a side of steamed greens.
  • Smoothie bowls topped with fresh fruit and chia seeds.

3. Hydrate Wisely

Staying hydrated is essential for overall health. Instead of sugary drinks, choose water infused with fresh fruits, herbal teas, or coconut water. Proper hydration helps:

  • Flush out toxins.
  • Maintain skin elasticity.
  • Support digestion.

4. Incorporate Movement Daily

Find an activity you enjoy and make it a regular part of your routine. Whether it’s yoga, walking, dancing, or strength training, moving your body daily boosts your mood and promotes physical health. Even a 20-minute walk after dinner can make a difference.

5. Practice Mindful Eating

Mindful eating involves savoring your food, chewing slowly, and listening to your body’s hunger and fullness cues. It can help you build a healthier relationship with food and reduce overeating. Try this:

  • Sit down at the table without distractions.
  • Take a moment to appreciate the colors, smells, and textures of your meal.
  • Chew each bite thoroughly and enjoy the flavors.

6. Focus on Stress Management

Chronic stress can negatively impact your health. Incorporate stress-reducing practices like meditation, journaling, or spending time in nature. Even 10 minutes a day of deep breathing can help you feel more centered.

Simple Recipes to Kickstart Your Journey

Green Smoothie Bowl

  • 1 cup spinach
  • 1 frozen banana
  • ½ cup almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)
  • Toppings: fresh berries, granola, coconut flakes

Blend all ingredients until smooth, pour into a bowl, and add your favorite toppings.

Quinoa Veggie Stir-Fry

  • 1 cup cooked quinoa
  • 1 cup mixed vegetables (broccoli, carrots, bell peppers)
  • 1 tablespoon olive oil
  • 1 tablespoon low-sodium soy sauce

Sauté vegetables in olive oil, add quinoa, and stir in soy sauce for a quick, nutrient-packed meal.

Your 2025 Holistic Health Goals

As you embark on this journey, remember that small, consistent changes lead to lasting results. Write down your goals and revisit them often. Here are a few ideas to get you started:

  • Eat at least one home-cooked meal daily.
  • Try one new whole-food recipe each week.
  • Practice gratitude daily to nurture your mental well-being.

Are you ready to make 2025 your healthiest year yet? Subscribe to our blog for more tips, recipes, and inspiration. Share your favorite healthy habits in the comments below and join our holistic health community today!

My Newsletter is here!

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Exciting Update! After months of dedicated effort and some delays, I’m thrilled to announce that the inaugural edition of my monthly newsletter is finally here! Traditionally, newsletters often require sign-ups or subscriptions, but I’ve made the decision to offer mine directly to all of you! Nutrition is my passion, and I believe that access to valuable nutrition information should be available to everyone who visits my page. Starting between the first and second week of each month, you can expect a new edition of the newsletter. Remember, making healthy choices is within everyone’s reach. I hope you find this edition informative and enjoyable. Feel free to share your thoughts and comments below—I’d love to hear from you!

Check out my newsletter here:

Nutrifoody Newsletter – February 2024_20240226_221301_0000Download

Nourishing Your Body and Mind: The Power of Self-Love and Holistic Nutrition

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Hello February! How did we get to February so fast? I hope that you were kind and gentle to yourself in January and gave yourself some grace as that is the month where we like to just head first into things and knock out all our goals. In today’s busy world, self-love and self-care are often overlooked, yet they are crucial for our overall well-being. As we celebrate Heart Health Month, it’s a perfect time to explore the profound impact of self-love on our hearts—both physically and emotionally. By incorporating holistic nutrition practices into our self-care routines, we can nourish our bodies and minds from within.

The Importance of Self-Love and Self-Care: Self-love and self-care are the cornerstones of a healthy and fulfilling life. When we prioritize ourselves, we acknowledge our worth and treat ourselves with compassion and kindness. By taking intentional steps to care for our physical, emotional, and mental health, we create a foundation for resilience, reduced stress, and enhanced well-being.

Tips and Strategies for Self-Love Routines:

  1. Start Each Day with Gratitude: Begin your day by expressing gratitude for yourself and the world around you. Reflect on what you’re thankful for and set positive intentions for the day ahead.
  2. Practice Mindful Eating: Nourish your body with whole, nutrient-rich foods. Embrace holistic nutrition by incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your meals.
  3. Move Your Body Mindfully: Engage in physical activity that brings you joy and connects you with your body. Whether it’s yoga, dancing, or walking in nature, find activities that nurture both your physical and mental well-being.
  4. Set Boundaries and Prioritize Self-Care: Learn to say no to activities that drain your energy and yes to self-care practices that replenish your spirit. Establish healthy boundaries in your relationships and schedule regular “me time.”

Tying Self-Care to Heart Health: Self-care isn’t just about pampering—it’s about nurturing our hearts, both emotionally and physically. By prioritizing self-love and holistic nutrition, we create a nurturing environment for our hearts to thrive. These practices not only support heart health but also promote overall well-being and vitality.

Self-love and self-care are essential for our health and happiness. By incorporating self-love rituals into our daily lives and embracing holistic nutrition practices, we can nourish our bodies and minds from within. As we celebrate Heart Health Month, let’s remember to prioritize ourselves and nurture the most important relationship we have—the one with ourselves.

– Vanessa J

Immunity-Boosting Winter Berry Smoothie

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This time of the year is the best time to focus on boosting our immune systems and building our immunity. We have so many things going around these days it should be at the top of our list. I love a good berry smoothie and to be honest my favorite of all berries are blueberries (plus they are a superfood!) The great thing about this smoothie is that anyone can drink it including little ones. Give it a try and let me know what you think! – Vanessa J

Ingredients:

  • 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
  • 1/2 ripe banana
  • 1/2 cup plain or vanilla almond milk
  • 1/2 cup Greek yogurt (or plant-based yogurt for a vegan option)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup (optional for sweetness)
  • 1 teaspoon fresh ginger, grated
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon cinnamon
  • Ice cubes (optional for a colder smoothie)

Instructions:

  1. Prepare Ingredients:
    • Gather all the ingredients and ensure the berries and banana are frozen for a refreshing consistency.
  2. Blend:
    • In a blender, combine the frozen berries, banana, almond milk, Greek yogurt, chia seeds, honey or maple syrup (if using), grated ginger, turmeric powder, and cinnamon.
  3. Blend Until Smooth:
    • Blend the ingredients until you achieve a smooth and creamy texture. If the smoothie is too thick, you can add more almond milk.
  4. Taste and Adjust:
    • Taste the smoothie and adjust the sweetness or spiciness according to your preference. You can add more honey, ginger, or turmeric as needed.
  5. Serve:
    • Pour the winter berry smoothie into a glass. If desired, add ice cubes for an extra chill.

Additional Tips:

  • Customization: Feel free to customize the smoothie by adding other immune-boosting ingredients like spinach, kale, or a scoop of plant-based protein powder.
  • Garnish: Garnish the smoothie with a sprinkle of chia seeds, a few fresh berries, or a slice of citrus for an extra nutrient boost.

Benefits of Ingredients:

  • Berries: Packed with antioxidants and vitamin C.
  • Banana: Provides potassium and natural sweetness.
  • Almond Milk: A good source of vitamin E.
  • Greek Yogurt: Contains probiotics for gut health.
  • Chia Seeds: Rich in omega-3 fatty acids and fiber.
  • Ginger: Known for its anti-inflammatory properties.
  • Turmeric: Contains curcumin, known for its anti-viral and anti-inflammatory benefits.
  • Cinnamon: Adds warmth and may have immune-boosting properties.

Veganuary Recipe – Creamy Chickpea and Spinach Curry

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Hey Foodies,

Can you believe we are already entering the third week of January? Now this recipe I am going to share with you if perfect for if you are looking to find a dish to make for veganuary or just in general looking for a good meatless dish. The first time I tried making a chickpea curry was last year during the holidays for 2023. First I made it for Thanksgiving and my family requested it again for a family dinner in December ( I no longer celebrate Christmas so we just do family dinners). It is creamy, delicious, and flavorful I absolutely love it every time and I will probably be putting this on my meal plan for this week!

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 can diced tomatoes
  • 1 can coconut milk
  • 4 cups fresh spinach
  • Salt and pepper to taste

Instructions:

  1. In a large pan, sauté the chopped onion and garlic until translucent.
  2. Add the curry powder, ground cumin, and ground coriander. Stir well to coat the onions and garlic with the spices.
  3. Pour in the diced tomatoes and coconut milk. Bring to a simmer.
  4. Add the chickpeas and let the curry cook for 15-20 minutes, allowing the flavors to meld.
  5. Just before serving, fold in the fresh spinach until it wilts.
  6. Season with salt and pepper to taste.

Serving Suggestions:

  • Serve the curry over a bed of fluffy basmati rice or quinoa.
  • Garnish with fresh cilantro and a squeeze of lime juice.

Benefits of Chickpeas and Spinach:

  1. Rich in Plant-Based Protein:
    • Chickpeas are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle repair, growth, and overall body function.
  2. High in Dietary Fiber:
    • The high fiber content in chickpeas supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps in maintaining stable blood sugar levels.
  3. Regulates Blood Sugar Levels:
    • Chickpeas have a low glycemic index, which means they have a minimal impact on blood sugar levels. This makes them a suitable food for individuals with diabetes or those looking to manage blood sugar.
  4. Heart Health:
    • The combination of fiber, potassium, and antioxidants in chickpeas contributes to heart health by reducing cholesterol levels and supporting healthy blood pressure.
  5. Provides Essential Nutrients:
    • Chickpeas contain essential nutrients such as iron, magnesium, zinc, and B-vitamins, contributing to energy production, immune function, and overall well-being.
  6. Weight Management:
    • The fiber and protein content in chickpeas promote a feeling of fullness, which can be beneficial for weight management by reducing overall calorie intake.

Spinach:

  1. Abundant in Nutrients:
    • Spinach is packed with vitamins A, C, K, and folate, as well as minerals like iron and magnesium. These nutrients are crucial for various bodily functions, including immune support, bone health, and blood clotting.
  2. Rich in Antioxidants:
    • Spinach contains antioxidants, such as beta-carotene and lutein, which help protect the body’s cells from oxidative stress and may reduce the risk of chronic diseases.
  3. Promotes Healthy Vision:
    • Lutein and zeaxanthin, present in spinach, are associated with promoting eye health and reducing the risk of age-related macular degeneration.
  4. Anti-Inflammatory Properties:
    • Spinach contains phytonutrients that have anti-inflammatory properties, which may help reduce inflammation in the body and lower the risk of chronic diseases.
  5. Supports Bone Health:
    • The high vitamin K content in spinach is essential for bone health as it plays a role in calcium absorption and bone mineralization.
  6. Aids Digestive Health:
    • The fiber in spinach contributes to digestive health by promoting regular bowel movements and supporting a healthy gut microbiome.
  7. Low in Calories:
    • Spinach is low in calories but high in nutrients, making it a nutrient-dense choice for those looking to maintain a healthy weight.

As you embark on your Veganuary journey, remember that it’s not about perfection but progress. Every plant-based meal you enjoy contributes to a healthier you and a healthier planet. Join the global movement, savor the flavors, and discover the joy of compassionate eating.

-Vanessa J

Plant-Based Eating: A Holistic Approach to Veganuary

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As January starts, many people embark on the journey of Veganuary—a month-long commitment to exploring plant-based eating. Beyond being a dietary choice, embracing a plant-based lifestyle extends far beyond the plate, offering holistic benefits for your well-being and the planet. Let’s delve into the multifaceted advantages of plant-based eating and provide guidance for those stepping into Veganuary.

Holistic Benefits of Plant-Based Eating:

  1. Nourishing the Body: Plant-based diets are rich in an array of vitamins, minerals, and antioxidants derived from fruits, vegetables, nuts, seeds, and whole grains. These nutrients support overall health, contributing to vibrant skin, strong bones, and optimal organ function.
  2. Gut Health and Digestion: Plant-based diets are typically high in fiber, fostering a healthy gut microbiome. A well-balanced gut contributes to improved digestion, nutrient absorption, and supports a robust immune system.
  3. Reducing Inflammation: Plant-based foods are known for their anti-inflammatory properties. By minimizing the consumption of inflammatory foods commonly found in animal products, individuals often experience a reduction in inflammation, leading to improved joint health and overall well-being.
  4. Heart Health: Plant-based eating has been linked to a lower risk of heart disease. The absence of saturated fats found in animal products, coupled with the presence of heart-healthy fats in plant-based sources, contributes to lower cholesterol levels and improved cardiovascular health.
  5. Weight Management: Plant-based diets tend to be naturally lower in calorie density while providing essential nutrients. This, combined with an increased intake of fiber, supports weight management and a healthy body mass index.
  6. Mental Well-being: The connection between plant-based eating and mental health is gaining attention. Nutrient-rich foods may positively impact mood and cognitive function, promoting mental clarity and overall well-being.
  7. Ethical and Environmental Impact: Adopting a plant-based lifestyle aligns with ethical considerations, as it reduces the demand for animal agriculture. Additionally, plant-based diets have a lower environmental footprint, contributing to sustainability and reducing the impact on the planet.

Guidance for Veganuary:

  1. Diverse Plant-Based Foods: Explore the richness of plant-based foods by incorporating a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds into your meals. This diversity ensures a broad spectrum of nutrients.
  2. Balanced Nutrient Intake: Pay attention to essential nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids. While many plant-based foods provide these nutrients, it’s important to ensure a balanced intake through supplementation or fortified foods when necessary.
  3. Cooking Creativity: Embrace the creativity of plant-based cooking. Experiment with new recipes, flavors, and textures to discover a world of culinary delights that go beyond traditional meat-based dishes.
  4. Community Support: Join online communities or local groups participating in Veganuary. Sharing experiences, tips, and recipes with like-minded individuals can provide invaluable support and motivation.
  5. Educational Resources: Arm yourself with knowledge about plant-based nutrition. Explore reputable sources, documentaries, and books to deepen your understanding of the health and environmental benefits of a plant-based lifestyle.

Veganuary is not just a dietary challenge; it’s an opportunity to explore the holistic benefits of plant-based living. By embracing the richness of plant-based foods, you’re not only nourishing your body but also contributing to a more compassionate, sustainable, and holistic approach to well-being—one plate at a time.

-Vanessa J

Detoxifying After the Holidays: Gentle Cleansing Strategies

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Who is ready for a detox but a gentle one? Meeeeee! We all enjoyed our holiday eating and now we are ready to settle down and reset. I have done many detoxes in the past and my favorite ones are the ones that are gentle on my GI system. There are many detox teas and pills out there but they can be harsh causing a lot of GI discomfort and pain, I have defiantly experienced that. Especially after I had my son and my body was healing from giving birth I noticed that my GI system became more sensitive. If you’re looking to detoxify your body after the holiday indulgences, consider embracing gentle and holistic cleansing strategies that promote overall well-being without extreme measures.

1. Hydrate, Hydrate, Hydrate: One of the simplest yet most effective ways to kick-start your detox journey is by prioritizing hydration. (Water Water Water)! Replace sugary and caffeinated beverages with water, herbal teas, and infused water with slices of lemon or cucumber. Adequate hydration supports the body’s natural detoxification processes and helps flush out toxins.

2. Embrace Whole Foods: Focus on whole, nutrient-dense foods to nourish your body. Incorporate a variety of colorful fruits and vegetables into your meals to provide essential vitamins and minerals. Include fiber-rich foods like whole grains, legumes, and nuts to support digestive health and promote a feeling of fullness.

3. Mindful Eating Practices: Practice mindful eating to foster a healthier relationship with food. Pay attention to hunger and fullness cues, savor each bite, and eat without distractions. This approach not only supports digestion but also encourages a more conscious and enjoyable eating experience.

4. Include Detoxifying Herbs: Integrate detoxifying herbs into your routine to support the liver and kidneys. Dandelion root tea, nettle tea, and ginger are known for their cleansing properties. Enjoy them as warm beverages throughout the day to aid in the detoxification process.

5. Prioritize Sleep: A good night’s sleep is integral to the body’s ability to detoxify and rejuvenate. Establish a consistent sleep routine, create a relaxing bedtime environment, and aim for 7-9 hours of quality sleep each night.

6. Movement and Exercise: Engage in gentle exercises like yoga, walking, or swimming to stimulate blood circulation and support the lymphatic system. Physical activity promotes the elimination of toxins through sweat and enhances overall well-being.

7. Reduce Stress: Chronic stress can impact the body’s detoxification pathways. Incorporate stress-reducing practices such as meditation, deep breathing exercises, or spending time in nature. These activities not only alleviate stress but also contribute to a holistic approach to detoxification.

Remember, detoxification is a natural process, and many people seem to forget that the body knows what to do! Extreme measures or restrictive diets are not always necessary. By adopting these gentle and holistic strategies, you can support your body’s innate ability to cleanse and rejuvenate, setting the foundation for a healthier and more vibrant you in the new year.

I recently wrote a blog post that explains how the body naturally detoxes check it out here: https://yournutritionhealth.com/2023/01/30/how-does-the-body-detox-naturally/

Peanut Butter Protein-Packed Breakfast Bowl Recipe

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Are you ready to start your morning on a protein-powered note? Look no further than this delicious and nutritious breakfast bowl that’s sure to fuel your day ahead. Packed with a medley of flavors and textures, this protein-rich creation is a delightful way to kick start your day.

Ingredients:

  • Yogurt or Non-Dairy Yogurt (your choice)
  • Fresh Blueberries
  • Sliced Peaches
  • Crunchy Walnuts – ** please be mindful of allergies you can substitute for another nut of your choice
  • Plump Blackberries
  • Creamy Peanut Butter – ** please be mindful of allergies you can substitute for another nut butter of your choice

Toppings Choose any one:

  • Drizzle of Raw Filtered Honey
  • Vegan Honey (crafted from apples)
  • Agave Nectar
  • Date Syrup

How to Assemble:

  1. Yogurt Base: Start with a generous portion of your preferred yogurt or non-dairy yogurt. This creamy base provides a dose of protein and probiotics to support your gut health.
  2. Fruit Medley: Add a handful of fresh blueberries for antioxidants and a burst of color. Sliced peaches contribute natural sweetness and a dose of vitamins.
  3. Nutty Crunch: Sprinkle a handful of crunchy walnuts for a satisfying crunch and a boost of heart-healthy omega-3 fatty acids.
  4. Berry Bliss: Toss in plump blackberries to infuse your bowl with more antioxidants and vibrant flavor.
  5. Protein Power-Up: Dollop a spoonful of creamy peanut butter for a protein punch that keeps you full and energized.
  6. Sweet Drizzles: Finish off your masterpiece with a drizzle of your choice – raw filtered honey, vegan honey made from apples, agave, or even date syrup for natural sweetness.

The Result: With every spoonful, you’ll experience a harmonious blend of flavors and textures that invigorate your senses. The protein from yogurt and peanut butter ensures you’re starting your day with sustained energy, while the assortment of fruits adds a dose of vitamins and antioxidants. The crunchy walnuts bring a delightful contrast, and the sweet drizzles tie it all together for a truly delectable experience.

Whether you’re looking to power through a busy morning or savor a moment of self-care, this protein-packed breakfast bowl offers a nutritious and delicious way to fuel your day. Customize it to your preferences, and get ready to embrace the day with a nourishing start! 🥣🌟

Check out the video below to see how the bowl turned out!

Antibiotic Honey Recipe – Honey Antibacterial

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Hey Foodies,

So it has LITERALLY been soooo long. I am talking all the way back since the top of this year was my last blog post. A lot has happened since then but I am so proud to say I am BACK and I thank and praise God because for a long time I lost the joy of being on this blog and social media.

With that being said we are already in August of 2023 and actually August has just one more day left! 🥴 The reason why I am sharing this blog post is because as a Holistic Nutritionist I am always looking for the natural alternatives to healing my body especially when I may not be feeling well. To back track, at the end of July my family and I took a trip to Miami. This was our first vacation trip in about almost 5 years! Then the same day we got home from that trip we got sick and found out we had Covid. Two weeks after that my son got sick again and then I got sick with bronchitis which I am still getting over but doing a lot better.

Usually when I get sick these days the first thing I pull out of my fridge is my Antibiotic Honey. I found out about this recipe about two years ago , but I have also added a few more ingredients that would pair well with it and is great for immunity. This antibiotic honey is great at the onset of any virus or cold. It helps me to combat sore throats , and congestion all while giving my immunity a boost.

The good news is that nature has provided us with incredible tools to keep our bodies healthy and resilient. All it takes is making mindful choices about the foods we consume.

One such natural powerhouse is honey. Not only does honey delight our taste buds, but it also possesses remarkable antiviral and antibacterial properties. If you’re looking for an immune system ally, honey should be at the top of your list. But that’s not all – there’s a lineup of supporting players that can help you fortify your defenses.

Ginger: Known for its ability to fight inflammation, ginger is a natural warrior against colds and flu. It brings both flavor and health benefits to the table, making it an essential addition to your immune-boosting arsenal.

Turmeric: Hailing from the same family as ginger, turmeric boasts anti-inflammatory properties. It’s not only a vibrant addition to your dishes but also an immune system booster. For maximum benefits, consider pairing it with a dash of black pepper to enhance its absorption.

Lemon: This zesty citrus fruit is a powerhouse of vitamin C, which plays a crucial role in supporting your immune system. Lemon not only adds tangy flavor to your beverages but also helps combat bacteria and supports the lymphatic system.

Oregano: With its natural ability to prevent infection, oregano is a true hero in the realm of immunity. Incorporating this herb into your meals can provide an extra layer of protection during cold and flu season.

Creating your own “antibiotic honey” concoction is as simple as combining these potent ingredients. Mix a spoonful of honey with a sprinkle of ginger, a pinch of turmeric (with a dash of black pepper), a squeeze of lemon, and a touch of oregano. Stir it all together to create a powerful elixir that not only nurtures your taste buds but also supports your body’s natural defense mechanisms.

As we navigate through these challenging times, let’s remember that nature has gifted us with an array of tools to stay well. By making conscious choices about the foods we consume, we can give our immune systems the boost they need to stay strong and resilient. Here’s to your health and well-being! 🍯🌿🍋 #ImmuneSystemBoost #NaturalWellness #Antibiotichoney

-Vanessa J

Check out the video below to see me make this Antibiotic Honey

Sign Up For My Newsletter

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Hello Everyone,

Happy New Year! Can you believe that we are already almost in February??? February is a special month because it is my Birthday Month! So happy birthday to anyone who has recently celebrated their Birthday or has one coming up.

So some exciting changes are coming to the Nutrifoody Wholly Holism Blog and site! After 5 years of having this blog I am officially deciding to start a Newsletter!!!! YAYYYYYYY. I am overly excited about this. I realized that I have so many people that are new to my blog and I have been getting a lot of people that have been reading my blog posts. This newsletter will include a lot of free resources for our overall nutrition and holistic health. Aside from that there are a lot of other things I do as well as I am an Etsy shop owner so you will receive instant coupon codes and discounts included in the newsletter.

I recently created and came out with my new digital wellness planner that you can use directly from your phone. No longer do we have to go out and buy a traditional planner you can get one sent to you to download instantly. This digital wellness planner was created to keep track of all of your health goals for the whole entire year of 2023. So if you are looking to get a little organized this might just be the thing that you need.

So all you have to do to sign up for my newsletter is visit the home page tab on my website and you will be directed to a section where you will scroll down and sign up and it is that easy as 1,2,3. I am excited to embark on this new journey with you I hope that you will join me!

The first 15 people to sign up or my newsletter will receive a FREE copy of my new digital wellness planner. It will include all instructions on how to use the planner and even flip through the pages and what apps work best whether android or iPhone to use your digital planner.

I hope you all are staying warm and safe each and everyday God bless!

Preview of digital wellness planner

Good Health Takes Discipline

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Happy New Year Everyone !

What exactly does the word discipline mean? Let me tell you. Discipline is training (someone) to obey rules or a code of behavior, using punishment to correct disobedience. Now when we hear that definition we may think whoa that is too much but at least part of it is true when it comes to our health. 

When it comes to our health we have to be somewhat disciplined (trained) to be healthy. If we do not train ourselves or have the mindset to be healthy more than likely we will not choose to be healthy but instead make unhealthy choices. So the long story short is that being healthy takes a lot of thought it takes a lot of being organized and planning your meals and even if you don’t plan your meals your groceries or what you have should somewhat reflect how you want to eat like having many fruits and vegetables around.

I am proud to say today I am currently 184 pounds. That may not sound crazy but for me that is PROGRESS. I was pushing 190 pounds as 2022 came to an end. I couldn’t believe that I let myself get to this weight and the most I have ever weighed prior to having my son is 150 pounds. I never experienced weight gain in the way before but as you get older our bodies do change an retain more weight, especially for women.

This is the moment I knew that I needed to be more grounded if I really wanted to lose weight. As tedious as this can be for many people I began counting my calories and I also counted my calories as I cooked my meals and weighed my food. There are many apps that can actually do this for you so it doesn’t have to be scary depending on how you approach this. This is important because many of us take on extra calories of food just because we are going way over the recommended portion size. Did you know that 1 serving of rice which is about 1/4 cup is 160 calories. Now when most people eat rice they are not measuring their servings. That means if you end of eating one cup of rice that means you just consumed 640 calories of rice by not portion size. We have to pay attention to those nutritional facts and serving sizes which is why they provide us with the information. 

If you have been reading any of my recent blog post you will see that I mentioned a major cause of weight gain is due to an over consumption of food or calories. So this is something we all have to work on. Another thing that started the weight loss was controlling my intake of sweet. No matter how much any of us love sweets its just no good for us and its that simple. It has absolutely no nutritional value. Now I’m not saying you have to give up sweets totally but just watch how much you eat. 

Before I complete this blog post the last thing that has truly helped me lose weight is having an early cut off time so if you are going to set a cut off time for your time try to stick to it. No going to sleep on a full stomach or eating at least two hours prior to your bedtime. 

I truly hope this blog post helped you and will give you some encouragement on your weight loss journey. It doesn’t have to be perfect but we are in this together!

If you would like to possibly work with me or need nutrition coaching please visit the at your service tab on my website and complete the form.

Hoping 2023 is nothing but great to you! God Bless!

Written By: Vanessa J

Question to you all what personal goals have you started so far for the New Year? Comment down below

How does the body detox naturally?

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How Does The Body Detox Naturally?

Now we always hear people say that they are going to do a cleanse or detox. I myself cleanse or make my detox juices by juicing. But the real question is can the body do all of this already? Of course it can!

The human body is so amazing and beautifully crafted that it already knows everything that it is supposed to do for us. The two handy dandy organs that help us to accomplish the goal of detoxing our bodies are liver and our kidneys and just to add a little pizzazz our colons are big helpers as well.  

So what exactly does the liver do and what is it responsible for? I’m glad you asked. To start, the liver is one of the heaviest organs in our body weighing in at 3 pounds, amazing! Now the liver is responsible for many things. Let’s just think of the liver as being a factory that runs 24/7. The liver has a lot of tasks to check off its checklist. First, the liver is responsible for filtering our blood so blood transports in and out of the liver coming from the heart and the intestines. When the liver filters our blood it is receiving nutrients that will be stored in the liver. Those nutrients can consist of carbohydrates, fats, vitamins, and minerals. The liver turns carbohydrates into sugar and then stores it as glycogen. So even though the liver receives those nutrients that come from our foods and what we eat, it also removes toxins from the blood which will eventually travel to the kidneys and colon to be removed from the body. When you overload your body with junk the liver has to work to remove it from our bodies. One of the things that can be most harmful to our bodies is alcohol.

Now let’s talk about the kidneys. Yea you know this one the ones that look like beans. This organ too is responsible for helping our bodies to detox. One, it regulates the fluid in our body. Two, it can detect waste in your blood just like the liver to be excreted as urine. Third, just like the liver it releases vitamins and nutrients into our bloodstream. The kidneys filters and checks our blood to get rid of waste and toxins.

So there you go the body is in fact a natural detoxifier.

Leave any comments down below if you would like to discuss more.

Be Happy. Be Healthy.Be Safe.

Written By: Vanessa Jo

Soures(s) : TedEd on Youtube

I’m An Author Y’all!

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This blog post is a very short one but exciting one. If you have only visited my website and seen only my blog post your missing out on a whole lot!

I wanted to write this blog post to let you know that I am officially an AUTHOR! This year I have been on a journey of exploring new talents and creativity and creating eBooks has become my new favorite thing.

Now, I am going to be writing a wide range of eBooks from children’s books to weight loss guides. My inspiration for starting my children’s eBook series is my son. He is now three years old and he likes to learn but he loves his ABCs. He can’t get enough of it but I wanted to teach by doing letter of the week but I realized that I was not finding the type of books I wanted when it came to that so I created it! So if you have little ones at home you will love the ABC series from A to Z and two more letters will be released this month. As some of you may know I have my Acid Reflux autobiography about my journey with Acid Reflux which was my very first eBook. I am excited to add many new titles but for now check out below all the books that are available:

The Real Reason Why You Are Gaining Weight

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So we all know the saying that our eyes are bigger than our stomachs and guess what it’s true. The number one reason why I would say in my opinion we gain  weight is an over consumption of calories or to simply put it, overeating. Now of course there are other factors that can tie into gaining weight that may not have to do with overeating such as certain medications, hormones, conditions and disorders.  

But overeating is a big part of our problem, our portion sizes are way too big! When we make a home cooked meal most of the time we are not measuring out how much we should really be consuming. When we go out to eat, which most of us love to do, they throw these big portion sizes at us. We feel like we have to eat it all by the time we are ready to leave the restaurant we can barely move. Same thing with fast foods such as McDonald, Burger King, Wendy’s, Popeye’s, they all give us these big portion sizes but why is that? Are we being set up to gain weight?

It is up to us to be aware of how much we are, but I know sometimes the food is so good we just can’t help it but this is very important. When we are not aware of it all we are doing is putting so many calories into our body and most of the time those calories don’t come from healthy foods which just adds more fuel to the fire. So there is another point, one we have an over consumption of calories and two we are eating unhealthy foods.

What I am learning as I am on my own journey to weight loss is that weight loss takes a lot of discipline and at first it is going to be very challenging. I am learning that in the past I would overeat, I would eat late at night, I would eat sweets, and that I pretty much did not have a lot of self control when it came to eating. Now I am paying attention to what I eat and how much I eat. Now I won’t get into all the details now but something that I found very tedious and still is , is calorie counting. But it is so important and it has helped me out so much that I have been successful in losing my first 5 pounds on this new weight loss journey. I have now gone from 190 pounds to 185 pounds within the past two and a half weeks. 

The journey is not going to be perfect but it is possible. I would love to hear your stories! Leave your comments down below!

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Eating Healthy Shouldn’t Be So Hard

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To simply put it, eating healthy shouldn’t be so hard but the reality is that it is. The reason why it is so hard is because we are surrounded by fast foods whether it be fast foods down the block or processed foods in our supermarkets. Eating junk foods is like poison to our body. It doesn’t do anything good for us but makes us prone to conditions such as heart disease and it does not have any nutritional value. I know doing groceries and cooking food can be time consuming and sometimes we don’t have the time for it and buying groceries can cost a fortune (trust me I know) but it is worth it and it outweighs the risk of all the things that can happen when you eat an unhealthy diet for such a long time.

So the question really is how should we eat? From a holistic standpoint the answer I would give is eat a plant based diet and do not eat any meat. But that is not the reality for most of us and a lot of people still eat meat and do not want to give up meat. So I would say eat more plants and less meat. Eating more plants and less meat doesn’t mean that you shouldn’t eat what you like, it just means the things that are not good for us such as sugary and highly processed food should be eaten in moderation and really it’s that simple.

When it comes to processed foods, if it comes in a packet and has a lot of ingredients that you can’t pronounce more than likely you shouldn’t eat it. Stay away from refined carbohydrates, white flour, white sugar, and anything that has high fructose corn syrup. Try to aim to eat more organic food when possible and eat animal products that are organic and grass fed. The most important factor when it comes to eating food is that your body must be able to digest and absorb nutrients. Take your time when eating food and don’t rush it, chew your food thoroughly.

Even though eating healthy sounds boring it really doesn’t have to be. Even when it comes to eating vegetables you can give any vegetable flavor and seasoning. It doesn’t have to be bland, season your foods with all the flavors and tastes that you enjoy ( go easy on the seasoning because of salt) but, give your food flavor and have fun. Hence, eating healthy doesn’t have to be and shouldn’t be hard.

Written By: Vanessa Jo

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Why Should We Drink Water

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Let me tell you something about water: it’s everywhere! From soil moisture and ice caps to the cells inside our bodies. Just like the surface of the earth, the body is made up of 60 to 70 percent. Our cells need water for our bodies to function at an optimal level. Water is one of the best cleansers our bodies need and also a healing agent for our bodies. When we don’t drink enough of it, it can lead to many signs and symptoms that we may not even realize comes from not drinking enough water.

Let me tell you some more interesting facts about water. Water is not only in the blood, but the heart and the brain is also ¾ quarts water. The lungs are made up of 83 percent water. Water helps us to lubricate the joints, regulate body temperature, and nourishes the brain and spinal cord. That alone goes to show you how many body systems can be affected if you do not drink water so the next time your joints hurt think to yourself are your joints properly lubricated? When our brain realizes that we have not had enough water it then signals the hypothalamus to release diuretic hormones which in return tells our kidneys to enable the blood to absorb and retain more water, leading to darker urine. Why do the kidneys do this? Because the body has to hold onto whatever water is available so that you do not go into full dehydration.

Now, when we drink water we need to make sure that we have the perfect balance not to drink too much and not drinking too little. Below I will list some of the symptoms we can experience when we are either dehydrated or over hydrated.

Dehydration causes:

-Drops in energy
-Mood Swings
-Skin moisture decreases
-Blood pressure
-Brain can temporarily shrink

Over hydration causes:

-The brain slows down
-Sodium electrolytes become diluted causing cells to swell
-Kidneys can’t keep up with hydration and may cause headaches vomiting seizures so drink 8 to 10 glasses a day

Did You Know?

  • When we don’t drink enough water our body responds to that by not telling us to drink enough water, and when we do drink water our body responds to that by telling us to drink more interesting right?
  • Each day we lose two to three liters of water from activities the body carries out such as breathing, sweating, urine, and  bowel movements
  • Drinking water can lower the chance of stroke, manage diabetes  and reduce the risk of some types of cancers

Reference(s):

National Association for Fitness Certification, Nutrition Coach Foundations© 3rd Ed.

Deeply Holistic. Pip Waller

Signs of Heart Attack in Women

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Signs of a Heart Attack in Women

If you did not get a chance to read my previous blog post on heart health and women, please go and check that out. So, this year women’s history month I wanted to keep the topics simple, so I choose to speak about women and heart health. As I said in my last post women suffer from heart disease just as much as men do. It is the number one killer in America. That is really concerning but as we know our country is filled with a lot of fast foods and processed foods and it is everywhere and it is easy for busy people like ourselves. Even though it is unavoidable we can still work on getting better and making healthier whole food choices.

In my last blog post, I realized that I left out one key important thing the signs of a heart attack in a woman. The symptoms may be different from how men experience it which is why we must not leave this out and talk about it. So, let’s jump straight into it. Listed below are the signs and symptoms of a heart attack in women.

Signs and Symptoms of Heart Attack in Women

  1.  Pressure, squeezing, fullness or pain in the center of your chest. The pain can last more than one minutes stop and return
  2. Pain in one or both arms, the back, neck, jaw, or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Breaking out in a cold sweat, nausea, or lightheadedness.

** The thing when it comes to signs and symptoms is that certain signs and symptoms can be signs and symptoms of something else and not necessarily a heart attack. Some people may experience some of these symptoms daily and may not be able to tell the difference. This is why it is very important to pay attention to your body on a daily basis. If you have any of these symptoms, please do not hesitate to get checked out. Go to your nearest urgent care center or emergency room.

Written By: Vanessa J

For more information please visit the American Heart Association website and talk to your primary care provider.

World of Flavors

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Celebrate a world of flavors

The month of March is National Nutrition Month, and the month is almost over! But the good thing is that you can continuously follow these guidelines and routines time and time again and make these tips a part of your daily life and lifestyle. This year the academy’s theme is to celebrate a world of flavors and embrace different cultures which is something we most likely already and for some people may be not but why not start now!

Sometimes we get used to eating the same thing that food becomes boring, and we become disinterested in cooking so why not introduce some new meals and new flavors from different cultures? I always say have a flavorful and colorful palate so that food never gets boring! There are so many cultures that you can try out to have a good nutritious healthful meal. Every week you can explore a new culture or part of the world, for example, one week you can go to the Caribbean which is where my family is from the country of Haiti. You can pick five to seven different dishes that you would like to try from the country of Haiti, one dish that is my favorite that can be a vegetarian/vegan dish is “legume” and it is optional to add meat. The name of the dish is all in the name itself legume! This dish can be made with a tomato paste-based sauce then you can add spinach, coyote, carrots, eggplant, white cabbage, or red cabbage. You can even throw in bok choy which is from the Chinese/Asian culture. After you gather all your vegetables you can season to your liking for me, I like to add all-purpose Goya which some salt and pepper a little Cajun seasoning and vegetables seasoning but really you can season it any way you’d like to and let it slow cook for about 2 hours and you’re done. This dish is usually served with white rice, but you can go for a healthier choice of brown rice or quinoa.

It’s as simple as that then the next week you can plan to have maybe Indian dishes on the menu, then the next week Chinese dishes on the menu and so on. There is so much to choose from that you can really have fun with this and maybe you may like some of the dishes so much that they become a part of your lifestyle. So, this month remember it’s all about exploring and embracing the different cultures and dishes in our world!

Written By: Vanessa J

Heart Disease and Women

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For Women’s History Month I want to talk about diseases and disorders that affect women, especially from a nutritional aspect and heart disease tops the list. Did you know that heart disease is America’s number one top killer? Heart disease kills more American than all the wars combined that this country has had (referenced from the book “How Not To Die by Dr.Gregor).

The thing about this about heart disease is that it is totally 100 percent preventable. That is if we aim to eat a healthy diet of course. The typical standard American diet is far from healthy, unfortunately. The American diet is made up of mostly what is considered fast foods such as hamburgers, hot dogs, French fries, pizza, onion rings, chicken nuggets, and milkshakes. Now that is not a diet we can survive off of for a long time because it’s so detrimental to our health and is doing so much damage to our bodies on the inside.

Heart disease is the leading cause of death in women killing about 1 in every 5 female deaths (CDC). Now that is a high very high number and very frightening. Many things can fall under the bracket of heart diseases such as coronary artery disease, arteriosclerosis, atherosclerosis, high cholesterol, hypertension, heart failure, and heart attack.

I will explain what each is that falls under this category.

Coronary Artery Disease (CAD): Coronary arteries supply blood to the heart muscle and are the large arteries found on the surface of the heart. When someone had CAD the arteries become diseased or damaged. This is caused by the buildup of cholesterol plaque in the arteries blocking the blood flow to the heart.

Arteriosclerosis: This happens when blood vessels that carry oxygen and nutrients away from the heart to the rest of the body become thick and stiffen up. Healthy arteries should be flexible and elastic.

Atherosclerosis: This is a type of arteriosclerosis where the buildup of fat and cholesterol forms something called plaque in the arteries. This can eventually lead to arteries being blocked.

High Cholesterol: The level of cholesterol in your blood is high which can be a predisposition to heart disease.

Hypertension: High blood pressure which can affect the heart leading to a heart attack or stroke

Heart Failure: In this condition, the heart doesn’t pump blood as well as it should.

Heart Attack: Total blockage of an artery leading to the heart

Despite knowing all this the rate of heart disease continues to rise. Some things you can do to improve your heart health are

  • Limiting your intake of fast foods. Fast foods are meant to enjoy once in a while not eat everyday
  • Limit your intake of processed foods. Sometimes it can be hard to avoid processed foods because these days it can seem like everything is processed but try swapping out processed foods for whole foods. Whole foods like eating fruits and vegetables are more filling and don’t raise your blood sugar so high and keep you fuller throughout the day.
  • Drink WATER! Drinking water is essential to life. Drinking water helps keep our circulatory system moving along and helps rid of the toxins in our bodies. Stay away from juices and sugary drinks that provide nothing but empty calories.
  • Limit your intake of certain types of meat such as red meat. Yes, it can be hard do that but consuming too much meat can clog up our arteries
  • Lastly, keep those sweets in check! Avoid eating too many candies, cookies, pastries, and cakes. It may be good in the moment be eating this regularly does not do any good for our bodies.

References: Centers of Disease Control: Lookup Heart Disease

How Not To Die By: Dr. Gregor

The Ultimate Act of Self-love

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An ode to Women’s History Month, I want to talk about the ultimate act of self-love. So many things fall under this one term like self-care, self-awareness, loving yourself, mental health, and physical health which is why I labeled ultimate because you have to love yourself as a whole and not in parts. You can’t just love one part of yourself and not the other you have to love it all.

Now I know that that is easier said than done loving all of yourself. For me, for the past year, I’ve struggled with a lot of insecurities about my weight. I’ve watched my body change over the past three years gaining more and more weight. My stomach is bigger, my arms are bigger, and my face is bigger. I can definitely say that I was not loving myself at all more like letting myself go. I have struggled with weight loss even when I would exercise and eat clean the weight would not shift or go down. But then I started to look at other women who are my size and they are owning it. They are in love with their bodies and making it work for them. For me, it was more of an acceptance being this new weight and new weight but I realized I too have to own it and make it work for me. I started to no longer think about trying to fit into my pre-pregnancy clothing and started to focus on what would work for my current body weight. I am starting to get into a mindset of loving myself no matter the size because I am still me. My weight doesn’t define me or change the person that I am. Now being on a holistic journey with nutrition and lifestyle I am learning a lot about taking care of myself from the inside out. I am learning to love myself and accept myself as a whole and this applies to any aspect of life. It’s not just about weight, it is about giving the love you know you need and not allowing anyone to take that away from you or affect that. When we love ourselves and put ourselves first we don’t have to rely on others to make us feel like we are loved because guess what we already love ourselves first.

Now I am going to share with you all a mantra from the book: Deeply Holistic By Pip Walter

This is called Loving Yourself:

Sit or stand in a relaxed way in front of a mirror. Begin with your eyes closed, and take several slow relaxed breaths breathing in fresh energy and out old energy. When you feel ready and relaxed open up your eyes and look in the mirror.

Say this to yourself while looking into your own eyes out loud: (Your name) I like you and I always will. I love you and I always will. You are beautiful just as you are. Repeat this at least three times.

How did that make you feel? Try doing this daily at least for a month. Come back and leave any comments on how did this make you feel.

Smoothies Anyone?

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To start, I would like to say to all of you a Happy New Year! I know we are well into February but I haven’t written a blog post since last October and it feels good to write again. As you can see this site has gone through some major changes one being that I am now shifting my nutrition teaching and education to a holistic approach. This was something that I thought about for a very long time living a more holistic lifestyle using cleaner and more natural products and of course eating healthy.

If you have been a long-time follower of my blog you know that I had a baby towards the end of 2019 and that was a lot on my body and shifting into the postpartum phase and being a new mom everything changed. Most days with a new baby I didn’t eat or cook, I was just too tired or drained to do so, so I mostly relied on ordering and eating out. Then when the pandemic occurred everyone was stuck in the house. Being stuck in the house there was not much to do but eat. For about four months we were stuck in quartine. For these past three years, it became hard to break those habits but now I am ready to embark on a journey to become a new healthier me and meet my weight loss goals.

I know that many of you may be like me and are ready to make a change this year and weight loss may be on your list of goals so my question is what are you doing to achieve your weight loss goals. Are you focusing on nutrition or are you focusing on fitness? The answer really is that you should focus on both, but without proper nutrition, fitness can not eliminate much. So the priority to that we change our diets and develop better eating habits but this takes time.

There are a number of things I am doing right now when it comes to my nutrition goals but I will discuss that in another blog post, but for this post, we will focus on smoothies. Smoothies have been around for many many years and so many people love them. I love smoothies as well! Smoothies are a great source of fiber, they allow you to get an intake of fruits and vegetables, and they can keep you full for a very long time. That is where the smoothie diet comes in. The Smoothie Diet is a 21-day diet that focuses all on drinking smoothies. So the smoothies will replace the meals that you would normally have. So two meals will be replaced with smoothies and your third meal will be the meal of your choice.

The Smoothie Diet consists of different recipes that are specifically targeted to help you lose weight and burn fat. These smoothies can be made in no time, compared to making a full meal. This program provides you with a full guide and grocery/shopping list. It is all done for you all you have to do is gather your ingredients and make your smoothie. The good thing is that once you get through your 21 days you can repeat this over again if you do feel like you want to increase your goals or see more results. This program also comes with two bonuses you get the quick start guide and your detox guide all for $37 dollars. I made my purchase and you should too. I can’t wait to share the results with you all. If you do decide to make this purchase as well please share your results with me. Download the free smoothies fact sheet I created especially for you.

https://yourbodyyourhealth.systeme.io/e239eb28-306fbb4e

Click Link Above to Watch Video

Download your free smoothie fact sheet made by me

free-smoothie-sheet-1Download

Good luck with your weight loss journey and goals. We can do this!

To purchase make your purchase please click on the link below!

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Food Guilt During The Holidays

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Can you believe that today is the last of October? That means that Thanksgiving is only three weeks away and right around the corner from Thanksgiving are all the wonderful holidays celebrated around the world such as Hanukkah, Christmas, and Kwanza. By the way in Canada Thanksgiving is celebrated in October!

During this of the year, many of us may experience something I would call food guilt. Meaning you feel guilty for eating badly during the holidays. But bad is something you should not feel during these special days especially when these holidays are meant to be a time of coming together and a time of joy. With that joy comes delicious foods and a variety of foods! Some of us may cook traditional foods during Thanksgiving such as turkey, stuffing, ham, sweet potato casserole, and some people put their own spins on Thanksgiving cooking creating dishes that they like and enjoy. For me, I love doing a mix of traditional and non-traditional foods during Thanksgiving.

Now when it comes to food let me tell you I used to be scared to consume so many calories during these holidays and be overly full to the point that I couldn’t buckle my pants. I used the think that during Thanksgiving you have to eat a lot of food but actually, you don’t. There is no rule that says you have to eat 3 plates of food during the holidays. The best way to approach eating during the holidays without feeling any guilt about it is to start with one plate of food and go in with the mindset of portion controlling how much food you take, then after that, if you feel like you still have some room for more then take another plate but do not overeat and most importantly allow your body some time to digest your first plate.

You should be able to enjoy what you eat during the holidays without feeling restricted. Eating is all about balance, find your balance and enjoy food!

Written By: Vanessa J.

Getting Through School During a Pandemic

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Hearing the word pandemic seems so surreal. It sounds like something you only hear happening in a movie or on a TV series but who would have ever thought a pandemic would become our reality.
It’s only been a year but it is been one rough and tough year. Even though we have made major progress, the pandemic is still ongoing and not completely over. ( So please stay safe and healthy). One month before the pandemic began I had just started my dietetic internship for the nutrition and dietetic technician program. This would be the second associate’s degree that I would be receiving from this school and I was so glad I had the opportunity to return to complete the program five years later!

I had also just given birth to my son in October 2019 so by the time the pandemic was officially declared my son was 5 months. So while in school I was also in the stages of being a new mom. Just like everyone else when this pandemic began I was scared and I didn’t know how I could get through school when I all I could do was watch the news of everything going on.

Mentally it was a lot but I knew I had to pull myself together. Some of you are still in the process of getting through school right now and went through it last year as well.

Here are some tips that helped me through school during the pandemic:

  1. Remember your end goal: For me this was my second shot at getting through the program I was in. Even though the pandemic was happening life is still going and I didn’t want to lose sight of the goal I was trying to reach.

2. Remove all distractions : During the time the pandemic began it was kind of hard for to stop looking at my phone and getting news alerts which I had on notifications, eventually I decided to remove the notifications from my phone to try to not think about everything that was happening at the time.

3. Prayer and Meditation: I love meditation especially bible meditations. This is something that I had routinely started during my pregnancy and this still helps me to the day to start my day and end my day

4. Listen to your favorite audiobooks or podcasts: my husband and I would listen to audiobooks and podcast when our son was asleep and we were done with our schoolwork (he also was in school and graduated this year 2021!) this helped us calm our minds down and focus on positive things. 

5. Write down your goals for the day: This helped me a lot when it comes to doing schoolwork.  I remembered things better when I write them down

6. Talk to family and friends: One thing that I truly learned through this pandemic is to value your loved ones. They can help you get through the toughest of times 

7. Play light music in the background while doing your school: This can put you in a good mood especially when you listen to music that motivates you.

These were some of the tips that helped me to get through school during the pandemic and lockdown

Remember you can get through it!

Motherhood Challenges

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Me and my little one

Today makes 19 months of me being a mother and I can’t believe how quickly it has gone by. A year and a half later I can definitely say there are challenges with motherhood or being a parent. I won’t talk about all of those challenges in this blog post but I will focus on one that I’ve struggled with probably since the beginning and that is time management. As much as I want to make plans for my day, do things for myself or create content or study that doesn’t quite go as planned. Some days I can barely get to it at all if I’m lucky!

So the question is how do you manage your time or make time for yourself. Good question lol . To start nap time is your best friend. During a nap you can do one of two things. You can take a nap yourself or you can use that time to get EVERYTHING done! . Just kidding, do not do that and try to cram everything into that nap time because believe or not that nap time goes by quickly at least when your little one is past one year old. When babies are first born and in the newborn stages that is when they sleep more. My son used to sleep for 2-3hours and sometimes longer. So you have more time to work with when they are newborns but once they are a little older the nap times become shorter and shorter so do what you can with the time that you have. 

One thing that got really bad after I gave birth was the pregnancy brain. Pregnancy brain turned into mom brain and mom brain is much tougher for me and I forget things easily so when I have ideas for content I have to make sure I jot them down right away or I will forget. So always write down your ideas. Always plan ahead if you can and have either a notepad or use a notepad app on your phone. Even if you can’t get to what you need to do, you know that you have everything written down.

So when it comes to time management when you have children no matter their age we have to adjust and that is one thing I’m learning on this journey of parenthood.

Written By: Vanessa J

The New Normal Exercising at Home Part 2

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I absolutely love what the photo above says wake up and workout and ever since the pandemic started for some of us working out at home has become a part of our new normal routine. Last year I wrote part 1 to this blog post and it received some pretty good traction and so today since that blog post did so well I want to follow up with part 2 which is an at home workout video! Now I’m not saying I’m an expert when it comes to working out but I wanted to visually show you all some of the exercises I enjoy doing at home.

Join along with me! 14 minute video

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Prepartum Depression and Postpartum Depression

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Prepartum and Postpartum Depression

This blog post is for all my mama’s out there and mama’s to be. Let’s get real and let us talk about postpartum depression but only not postpartum but prepartum depression which is something I experienced the first few months of my pregnancy.

It is said that the cause for postpartum depression is unknown but can be linked to rise and drop in hormone levels after giving birth. After a woman gives birth they given six weeks before coming back for their first postpartum checkup. In my opinion that first visit just goes by really fast and because postpartum depression is such a big topic of discussion in motherhood and pregnancy one screening for postpartum depression is not enough. Thats exactly how it went for me and several mama’s out there. During your six week check up you are given a questionnaire to fill basically asking you questions in relation to how you are feeling at that time. If you score above a certain number on that questionnaire it may mean you might have postpartum depression.

After my six week visit everything was good and my doctor said to come back in a year. I was thinking to myself a year? Thats it? That is all? This is where I feel things go wrong screening for postpartum depression should not just be after the first six weeks but should continue throughout that first year of being postpartum. 

As for my experience with prepartum depression which I am not sure is really a term but that’s what I would call it, I experienced this between my 2nd to 4th month pregnancy.  I just remember feeling really down and like I didn’t feel like myself, I didn’t want to get out of bed. Throughout most of my pregnancy I did feel very sick and was nauseated and dry heaving almost everyday so some of those things could have played a factor to making me feel more depressed but it just a different feeling that I never felt before.

It is very important that we know the signs and symptoms of postpartum depression which are:

  • Depressed mood or severe mood swings
  • Excessive crying
  • Difficulty bonding with your baby
  • Withdrawing from family and friends
  • Loss of appetite or eating much more than usual
  • Inability to sleep (insomnia) or sleeping too much
  • Overwhelming fatigue or loss of energy
  • Reduced interest and pleasure in activities you used to enjoy
  • Intense irritability and anger
  • Fear that you’re not a good mother
  • Hopelessness

If you feel that you may be exhibiting any signs of postpartum depression please reach out to your primary care provider

Written By: Vanessa J

Check Out My Youtube Video on Postpartum Depression

Listen to my Blogcast!

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Hey Everybody,

This blog post is to simply announce that I have officially turned my blogpost into podcast! You can now listen to my blog post if you don’t feel like reading it. (Only if you don’t lol)

My Podcast is currently available on six platforms:

Nutrition For Endometriosis

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In today’s blog we are closing out our final topics that were specific to women, for the month of March and this post is going to be about Endometriosis. Now , I’m pretty sure many of you out there may already know what Endometriosis is and there are many that don’t.

If you have not heard about it before, endometriosis is a disorder that affects the female reproductive system. This disorder specifically affects the uterus. The uterus is the area in which when pregnancy occurs the baby grows while inside the embryo sac. The uterus also sheds every month during to release an egg and that is why we have bleeding and have our menstrual cycle.

The tissue that lines the uterus is called “endometrium”. What happens in endometriosis is that the endometrium tissue starts to grow outside of the uterus.  The ovaries, fallopian tubes, and tissue in the pelvis can all be involved because the tissue growth can spread.

This is a condition that can be very painful for the women that do have it especially during the time of their monthly menstrual cycle that tissue becomes inflamed due to all the hormones that are being released.

The reason why I wanted to talk about nutrition for endometriosis is because Tia Mowry ( Twin from Sister Sister) has advocated for endometriosis because she has had it for many years and faced struggles with getting pregnant due to endometriosis. She also had to have multiple surgeries to removed the tissue that was growing outside of her uterus even though it would come back. She has advocated that changing her nutrition and diet is what helped her to not only get pregnant but manage her symptoms.

What she focused on was removing foods from her diet that triggered inflammation because it would cause the pain to be worse. She removed processed foods from her diet and a lot of dairy from her diet because dairy causes inflammation in the body. Eating more fruits, and vegetables, and fresh foods was a key to managing her symptoms. 

I hope you all enjoyed reading this blog post and if any have questions about endometriosis or changing your diet please talk to your Primary Care Provider or a Registered Dietitian.

Let’s Recap!

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Nutrition Recap For February and March

So for the month of February and March on this blog and on Youtube my focus  was on Heart Health and Women’s Health. The month of February in the US is Heart Health Month and the month of March is Women’s History Month . I will leave the links below to the Youtube videos I did for February and March.

Now that we are in April, I just wanted to give a recap of some of the diseases and disorders that I discussed and nutrition recommendations for those diseases and disorders. ( Disclaimer I work in the field of Nursing and Nutrition but I am not a Medical Doctor. When making any major changes to your diet or health please consult with your primary care doctor or a Registered Dietitian).

  1. Multiple Sclerosis 
  • Disease of the central nervous system 
  • Central nervous system includes the brain and spinal or cord
  • Attacks the nerves or nerve cells 
  • Myelin sheath deteriorates
  • Myelin sheath helps nerve signals travel and covers the nerve cell
  • Sensory Motor and Cognitive Problems
  • Cause is unknown 
  • Linked to genetic and environmental factors
  • Genetic being a female and Certain Genes
  • Environmental factors infections and Vitamin D deficiency 
  • Four types of MS
  • vision problems
  • tingling and numbness
  • pains and spasms
  • weakness or fatigue
  • balance problems or dizziness
  • bladder issues
  • sexual dysfunction
  • cognitive problems

Nutrition for MS – There is some evidence that a diet low in saturated fats and supplemented by Omega-3 (from fatty fishes, cod-liver oil, or flaxseed oil) and Omega-6 (fatty acids from sunflower or safflower seed oil and possibly evening primrose oil) may have some benefit for people with MS.

Vitamin D is a hormone and has many functions in the body:

promotes the absorption of calcium, necessary for bone health

supports immune response to infections

helps to limit inflammation and regulate the immune system

Food sources of Vitamin D include oily fish (such as salmon or tuna), beef liver, egg yolks, pork, fortified foods such as milk and juices

Biotin is considered a form of vitamin B, and is a component of enzymes in the body that help break down certain substances. It also activates certain enzymes that help the body produce myelin – the substance wrapped around many nerves in the central nervous system. Biotin, also known as vitamin H, is usually obtained from food.

2. Cardiovascular Disease 

  • Can include any condition that affects the heart , blood vessels, hypertension , atherosclerosis, arteriolosclerosis , high blood pressure, blood clots
  • Heart diseases that affect women more than men include
  • Coronary microvascular disease (MVD) – a problem that affects the heart’s tiny arteries
  • Broken heart syndrome – extreme emotional stress leading to severe but often short-term heart muscle failure
  • Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
  • Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort.
  • Other signs such as breaking out in a cold sweat, nausea or lightheadedness

Nutrition for Cardiovascular Disease – Avoid junk foods, processed foods, fast foods. Stay away from saturated and trans fats. Eat fruits, vegetables, nuts, lean meats, fish such as salmon. Low Sodium Diet, Low Fat Diet/ Protein plus Fiber 

3. Lupus

  • Autoimmune Disease 
  • Inflammation and swelling takes place anywhere in the body and can attack any organ or organ system
  • Lupus affects everyone different some people might have mild symptoms and some people might have severe symptom
  • People will have flare ups and then go into remission 
  • Symptoms:
  • fatigue
  • fever frequent fevers
  • hair loss and hair thinning
  • rash butterfly shaped rash on cheek bones
  • pulmonary problems lungs can become inflamed and swollen 
  • kidney problems Inflammation of kidneys
  • swollen joints
  • gastrointestinal problems
  • thyroid problems
  • dry mouth and eyes

Nutrition for Lupus- Eat a well balanced diet with lots of fruits and vegetables and omega 3s Salmon, Tuna, Mackerel, and Sardine, Citrus fruits Vitamin C.

Avoid processed foods, junk foods, any foods that cause Inflammation in the body dairy is known to cause Inflammation in the body

Check out my YouTube Nutrition Coaching Videos:

It’s ok to RESET

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Hey everyone, Happy new month, Happy April! . Can you believe that it is already a new month. This year so far is going by so fast. Sometimes just as time goes by fast , we also feel the need to go just as fast as time is going in our daily lives. When we have a goal in mind that we want to accomplish we want to keep going and going.  I wrote this blog post to remind you that I see all your hard work but it is also OK to give yourself a break because you deserve it.

When I started this blog and my Instagram page back in 2016/2017 I wouldn’t say I was super consistent but I did post from time to time to make sure I was engaging with my audience and keeping up with giving them the latest tips to help with acid reflux . At one point there were moments when I would not post for a month or two and my Instagram page continued to grow which I was so shocked to see. 

After taking a break from my blog for almost a year and a half after I had my son, I decided at the end of 2020 that I was ready to make a comeback and start working hard again and I did just that. I managed between three platforms Instagram, YouTube, and WordPress. I would stay up all night to get my videos done, blog posts done, and content creation done sometimes until 4 am! . Between the months of December and February I was on a high working non stop until finally in March I crashed and burned and needed a break. It is important that we learn to give ourselves the break we deserve and give ourselves self care. After having my son I never really thought much about self care but now a year and a half later having an active 1 year old, trying to get work done, focus on my marriage, and get through this pandemic I realize how important it is to give ourselves that mental break.

I hope this blog helped just a little to realize it’s ok to relax, regroup, recharge, and reset.

The Last of the Fats – OMEGAS

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Now I know you all are pretty familiar with Omegas in the diet . For a while the omega that I would hear about the most were omega 3’s but did you know that there is omega 3,6, and 9? I know right?! That’s a lot but no worries in this blog post I will give you the run down on these fabulous omegas.

First we will start with Omega 3’s:

  • Our bodies cannot make these types of fats we must get them in our diet or with supplementation
  • They are polyunsaturated fats (chemical makeup & bond)
  • Double Bonds
  • Many types of Omega 3’s, but the most common ones are EPA, DHA, and ALA
  • EPA is a 20 chain fatty acid
  • DHA is a 22 chain fatty acid
  • ALA is a 18 chain fatty acid
  • EPA helps reduce inflammation in the body, helps with symptoms of depression
  • DHA is important for brain development and function
  • ALA is good for the heart, immune, and nervous system

Food sources of omega 3’s are:

  • salmon
  • mackerel
  • chia seeds
  • walnuts
  • flaxseeds

Omega 6:

  • Also polyunsaturated with double bonds (chemical structure)
  • Called GLA
  • Can be found in some oils such as primrose  oil
  • Benefits include possibly reducing inflammation in the body and reducing fat mass but more research is needed

Food sources of omega 6’s are:

  • soybean oil
  • mayonnaise
  • walnuts
  • almonds
  • cashew nuts

Omega 9:

  • It is monounsaturated
  • Only has one double bond in chemical structure
  • Can be produced by the body
  • Oleic Acid is the most common omega 9 known
  • Health benefits include reducing inflammation and insulin sensitivity

Food sources of omega 9’s are: 

  • olive oil
  • almond oil
  • avocado oil
  • almonds
  • cashews
  • walnuts

The GOOD and BAD Fats

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The Good and The Bad FATS

Now I know you guys have been waiting on this one and I’m a little late but I’m back! So lets talk about the GOOD FATS and the BAD FATS. Just as with carbohydrates there are healthy fats and not so healthy fats because what it can do to the body.

Let’s start with a little science:

  • Fat Molecules which are called “triglycerides are made up of chains and bonds
  • These chains and bonds can be single or double
  • These chains and bonds can have carbon atoms or hydrogen atoms
  • These chains and bonds will determine what type of fat you are dealing with

The GOOD:

  • When you hear about good fats you will usually hear “unsaturated”
  • Unsaturated fats have subcategories called “Mono-unsaturated” and “Poly-unsaturated
  • Mono-unsaturated fats is a fat molecule that has a single double bound and one of those bonds is an unsaturated carbon bond
  • Mono-unsaturated fats are liquid at room temperature and solid when cold
  • Mono-unsaturated fats help to reduce bad cholesterol in the body which is called LDL and HDL is the healthy cholesterol
  • Mono-unsaturated fats helps to maintain the cells in the body by giving it nutrients such as vitamin E
  • Same thing goes for Poly-unsaturated fats with the exception that it has more than one unsaturated carbon bond
  • Poly-unsaturated fats work in the same ways as mono-unsaturated fats helping the body to regulate cholesterol levels

Examples of Mono-unsaturated and Poly- unsaturated Oils:

  • olive oil
  • canola oil
  • peanut oil
  • safflower oil
  • sesame oil
  • soybean oil
  • corn oil
  • sunflower oil

The BAD FATS

  • When we talk about bad fats there are two categories they fall into those categories are Hydrogenated and Partially Hydrogenated fats
  • We also we hear CIS and TRANS fat
  • Hydrogenated fats are processed poly unsaturated fats that have hydrogen added to them
  • Partially hydrogenated fats are also processed artificially as well
  • CIS fats are fats that have a double bond with carbons on the same side
  • Trans fats are fats that have a double bond as well but hydrogen and carbon are on opposite sides of the bond and this is what makes it bad
  • Trans fats are the worse fats for your health. They don’t go rancid, they are more stable during deep frying and can change the texture of your food
  • How do you know if a food has Trans fat in it? good question you will know that it does if the label of any food states that it is partially hydrogenated because that is how trans fats are made
  • What foods can you find Trans Fat in ? Basically in any foods that may be fried like fried chicken, fried fish, fried doughnuts and other foods that are not fried like pizza, hamburgers, cookies, pastries etc..

Portion Sizing Is it really necessary?

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Now as we are getting towards the end of the month into a new month the last thing that I would like to talk about in terms of dieting is portion sizing. Since January we have been talking about sugars, carbs ,  dieting and now portion sizing. The first question is how many of you actually take the time to do this? Portion sizing can seem a bit tedious to many people but it is actually is very important especially if you are trying to watch your weight or want to lose weight. As many of you know if you know if we do not do this the result will be overeating and weight gain.

For me I’ve been putting this into practice now more then ever because over the past two years I have gained a good amount of weight. The first tip that I would give when it comes to portion sizing is that in order to know what your portion size is you have to know what the serving size is. Well where do you find the serving size? I’m glad you asked! The serving size is found at the very top of a nutrition facts label. Your serving size tells you how much calories you will get out of one serving. Once you have figured out your serving size then you can portion size. Not everything comes with a nutrition facts label so you are going to have to do some extra research and there are a lot of apps that can track calories for you if your are unable to figure out the calorie and serving size. The next tip I would give is use your measuring tools to help you portion your food. For myself I used dry measuring cups to measure out most of my food. For example if the cereal box says 1 cup is the serving size I use my dry measuring cup to scoop it out not so bad!.

Now figuring out the portion sizes for other things such as meat and fish can be pretty tricky those things are usually measured by the ounce so I found some guides that use your hands to portion out your food. I will put that picture guide down below. Overall, portion sizing is really not that scary and easy to do so don’t run away from it be smart and portion!

I do not own this photo. This photo was found using a google search for free images
Check out my Youtube video on portioning

Vegan and Vegetarian Diets

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As I mentioned in my last blog post I would still be on the topic of diets. This week I am going to be taking about vegan diets and vegetarian diets.What both diets have in common is that they do not consume any animals products. Did you know that there are 5 types of vegan diets and 5 types of vegetarian diets but a vegan diet or “veganism” is also a vegetarian diet. So lets jump straight to it.

5 Types of Vegan Diets ( Remember Vegan diets to not use any animal products)

  • Junk- Food Vegans – Now I found this to very interesting because you wouldn’t think that someone that is vegan would eat “junk” food but there are a lot of vegan products that can still be considered unhealthy depending on what you choose such as vegan ice cream, vegan, fries, chips, frozen dinners
  • Raw-Food Vegans – These vegans only eat foods that are raw or cooked below 118 degrees F, some of those raw foods include: raw nuts and seeds, raw nut butters, raw nut milks, seaweed, and sauerkraut. Methods of cooking for those that are raw food vegans include juicing, blending, soaking, and sprouting they chose these methods of cooking because the foods lose less nutrients when cooked at a lower temperature.
  • Dietary Vegans- Dietary Vegans follow a plant based diet but other products such as for food, hair, or skin
  • Whole Food Vegans – These vegans eat whole foods such as nuts, fruits, vegetables , and legumes
  • Low Fat Raw Food Vegans- These vegans limit high fat as coconuts, nuts, and avocados and mostly eat fruits. They are referred to as fruitarians.

The next thing I am going to talk about are Vegetarian diets. There are 5 Vegetarian diets:

  • Vegan – I started off with vegan since we just reviewed vegan diets. As we know Vegans do not eat any animal or dairy products
  • Lacto-vegetarian – These vegetarians do not eat eggs, poultry, fish, or meat but they do eat dairy products such as yogurt, milk, cheese, and butter
  • Ovo-vegetarian – These vegetarians exclude all animal products but they do eat eggs
  • Lacto-ovo vegetarians – These vegetarians do not eat meat but they do eat eggs and milk
  • Pescatarians – Pescatarians do not eat meat, eggs , poultry, or dairy but they do eat fish

That is the overview of Vegan and Vegetarian diets, they both have many similarities but slight differences in what can actually be consumed. Do you currently follow any of these diets or lifestyles? Leave a comment down below let me know!

Diets For Weight Loss & Health

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Types of Diets

So it’s a New Year and right about now everyone is getting started on new diets (including me). Diets can be good but diets are also temporary most people will start a diet and fall off (which has also happened to me several times). So for me instead of using the word diet I like to use the word Lifestyle because you should want to your healthy eating habits to be a lifestyle with a room for certain foods in moderation or sometimes foods.

But being that it is a New Year this blog post is going to be about all about diets and some of the common diets that we hear about today. Now, there are a lot of diets out there but in this blog post I am only going to be talking about 5 diets which are:

  1. The Vegan Diet
  2. The Mediterranean Diet 
  3. The Paleo Diet
  4. The DASH Diet
  5. The Atkins Diet

The Vegan Diet is currently a favorite of mines because being someone that deals with acid reflux I realized following a vegan diet works better for it. Even though I am not fully vegan I buy a lot of vegan products whether its food and even for my body. So what exactly is Vegan? One a vegan diet it excludes anything that comes from animals. So almond milk, cashew milk, almond yogurt, non-dairy yogurt, tofu, fruits, and vegetables plus legumes all fall into the vegan category.

The Mediterranean Diet 

Coronary Heart Disease has been a problem in America for many years. This type of diet is centered around just that. This diet was created to resemble the types of diets eaten in Greece and Italy or countries along the Mediterranean Sea. The way they would eat in these countries produced lower numbers in heart disease then here in the US. This diet is mostly a plant based diet eating lots of fruits and vegetables and healthy fats such as avocados and olive oils. You also focus on eating whole grains and limiting eating red meats and dairy but you can still eat meat and dairy just not in large amounts.

The Paleo Diet 

The Paleo Diet was basically created to mimic the type of diets that hunters and gatherers/ early humans would eat. In this diet you would be eating lean meats such as , fish,fruits,veggies, seeds, and nuts. You can also have dairy products, legumes, and grains but have these in very limited amounts. This type of diet helps with weight loss and to maintain weight and is good for obesity, heart disease, and diabetes prevention. 

The DASH Diet

Now I’m sure you guys have all probably heard of this diet. The DASH diet was created for people with hypertension. DASH means dietary approaches to stop hypertension. The main goal is to reduce the amount of sodium in your diet and eat more fruits and vegetables and grains. You can also still have dairy, meat, and fish.

The Atkins Diet

Last but not least is the Atkins Diet. When reviewing this at first I was a little confused. To start this diet is a low carb diet. This is the type of diet you go on when you want to lose weight and limit those carbs. This diet can also improve blood sugar levels and cholesterol levels. So while your reducing your carbs you are increasing your protein intake and that is what keeps you full and eating less. The confusing part for me was the 4 phases. So you have to make sure you keep up with the phases so that you are following this diet correctly. 

Phase 1- This is called the induction. In this phase you must reduce your carb intake to less than 20 grams per day for two weeks.

Phase 2- This phase is called balancing. Find your balance thats the goal. You will slowly add nuts and low carb veggies such as zucchini’s, broccoli, cauliflower, and cucumbers.

Phase 3 – This phase is called fine tuning. In this phase you will begin adding back carbs until your weight loss slows down. Very Tricky!

Phase 4 – This phase is called maintenance. In this phase you eat as many carbs (healthy) carbs as possible without gaining weight.

Examples of some foods to avoid on this diet:

  1. Sodas
  2. Ice Cream
  3. Fruit Juice
  4. Rice
  5. Barely
  6. Canola Oil
  7. Soybean Oil
  8. Diet foods/Low fat foods

** When writing this blog a lot of it comes from prior knowledge of nutrition combined with viable resources for this blog post the source I used was www.healthline.com please visit healthline for more information on these diets**

Watch my video on Youtube!

Are Artificial Sweeteners Safe?

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What are artificial sweeteners?

Artificial sweeteners are better known as sugar substitutes. Better yet we can say products that state they are “sugar free”. We definitely see that a lot in our grocery stores and sometimes we think that sugar free is better which may not always be the case because some are not actually natural and are still processed made sugars.

Normally when we use a sweetener we are stopping ourselves from reaching for the good ole granulated sugar that normally get. People go for artificial sweeteners because they do not add calories to your diet and you can use less of it because it provides that sweetness faster than table sugar does. Another plus of using artificial sweeteners is that they do not cause tooth decay and cavities like granulated table does. Also it is a better alternative for those with diabetes and for those trying to lose weight

because they do not raise your blood sugar (carbohydrates).

The FDA regulates the use of artificial sweeteners and it is considered an food additive. So the FDA approves all artificial sweeteners before you see them on grocery shelves.

So whats the 411 on these sweeteners?

Aside the from artificial sweeteners we also have novel sweeteners and sugar alcohols which I just recently learned a little more about. One of the big novel sweeteners that we all have heard about is Stevia and as for sugar alcohols they are still considered carbohydrates because they are naturally found in some fruits and vegetables. Sugar alcohols is not like an alcoholic drink because it doesn’t contain ethanol but it does contain calories. Sugar alcohols do have a laxative effect when consumed in large amounts so you must keep that in mind.

The biggest talk when it comes to these sweeteners is that it is said that they can cause cancer but research has been done and for the most part most of these sweeteners have not been found to be harmful. The most important thing when it comes to sugar is how much of it do you consume and use on a daily basis and this determines how it will effect your health. Moderation is key when it comes to using sugar and moderation is key when it comes to nutrition.

Examples of Natural Sweeteners:

  • Honey
  • Molasses 
  • Agave 
  • Coconut sugar
  • Maple Syrup

Examples of Novel Sweeteners :

  • Stevia

Examples of Sugar Alcohols:

  • Xylitol
  • Erythritol

FDA Approved Artificial Sugars:

  • Sunett
  • Equal
  • Splenda
  • Sugaree
  • Sweet ‘N Low

Why is sugar so bad? Sugar is not your friend

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Well guys , it is the holidays and Christmas is literally less than four days away Whew! I know with everything that has been happening in 2020 we are looking forward to the holidays. One thing some of us look forward to is having our SWEETS! Yes I said it SWEETS. For most of us it all really starts with Thanksgiving, and we are not usually working on our summer bodies at this time. I always have a sweet and a lot of the time I have to remind myself to get that under control and not go overboard. With that being said now I will let you know all the reasons why sugar is not your friend:

1. Too much sugar consumption leaves the door open for many diseases and disorders

2.  Too much sugar in diet can cause you to crash and feel sluggish

3. Too much sugar in the diet opens the avenue to Type 2 Diabetes due to an excess in sugar in the body can lead to insulin resistance

4. More prone to cancer

5.Weight Gain

6. Heart Disease

7. Arthrosclerosis and so much more

Now that you know why sugar is not your friend , how are you going to work on limiting it in your diet? To start always read your nutritional facts label that is where you will find out how much sugar is in your food. Also keep in mind if a food item is more than one serving and you eat more than one you will consume more sugar per serving. Try other alternatives to sweetening your food such as honey, agave, and stevia. I’ve even heard now that there is coconut sugar ! It is recommended that men should have 37 grams or 9 teaspoons of sugar a day while women can have 25 grams or 6 teaspoons of sugar a day according to the American Heart Association. Now that is not a lot so you can see why controlling our sugar cravings is so important. Make sure this holiday not to splurge to much sweets but also enjoy what can in moderation. Happy Holidays! Stay Safe

Check out my Youtube Video on why Sugar is not your friend

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Acid Re-flux Update

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Hey guys how are you all doing? I hope you are doing well, staying safe, and healthy during these times. 

I just wanted to update on my acid re-flux.  To start I can say it has almost been a full year since I have taken any acid re-flux medication. I stopped taking prilosec when I found out I  was pregnant and even after giving birth last October I never continued with prilosec and zantac was being pulled off shelves due to that fact that it was found it could cause cancer.
Even though I haven’t been on any medications does not my re-flux has resolved. I still get re-flux symptoms but they have been stable and mild. If you have acid re-flux it is important to make sure that you don’t sweep it under the rug. That’s what I did many years ago and then it just kept getting worse and worse from that point. I haven’t had a major re-flux episode (acid hitting my throat) since 2017 and I want to keep it that way. I also want to continue to help you all on your journey. 

The re-flux journey is not an easy one but it takes a lot of time to get better and you must evaluate the foods the you are eating which are your trigger foods. As we know many foods are acidic then alkaline so you have to find the right balance in order to minimize those symptoms. 
I am excited to be back and to continue to help you all on this journey!

The ” Weight” of Pregnancy

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Pregnancy is one the most exciting times in a women’s life. To experience the joy of bringing a new life into this world. Throughout the stages of pregnancy and three trimesters the body will go through a series of changes one of the most notable things being weight. That may be the one part women dread the most about pregnancy the weight gain that comes with it. Then you start to think will I be able to lose this weight after?

For me weight gain was not a major issue in the beginning of my pregnancy. During my journey I was not able to eat much at all. Once the nausea started it pretty much stayed with me throughout my whole pregnancy and never went away. For most women nausea usually goes away by the second trimester. It was a tough battle to tackle the nausea and dry heaving on top of already having a history of acid reflux. Most days I didn’t even feel hungry I had no appetite because of the nausea but I still made sure to eat anything I could of course not anything but nutritious foods for me and the baby. Then eventually as time went on I had to drink ensures for extra calories.
My weight pretty much stayed stable until about  25 weeks of pregnancy. I started weighing 138 pounds and by the end of my pregnancy I was 160 pounds. Not bad right? A month after giving birth I weighed in at 146 pounds. Now today I am 156 pounds so I am almost back to my end pregnancy weight. Even though I instantly lost weight I seemed to gain it back. Even though the pregnancy is over the real work has just begun and postpartum weight also counts.

How did I get back 156 pounds ? Well the good news is that it wasn’t instantly but gradually. During postpartum you go through a whirlwind of emotions.  Your getting used to having a new baby, juggling bottles, diapers, pumping, or breastfeeding and no sleep is not easy! And in between all of that you have to figure out when will you have time to eat and do you even have time to cook?
For me, I just pretty much ate anything whenever I could. Most days I wouldn’t eat until at 4 PM.  I ate a lot of chips , chocolate and anything that was easy fast food. It seemed as though all my healthy ways of eating had gone through the window.

Now to this present day I am getting back on track with how I used to be I am eating healthier, meal planning, and even exercising something that I never was really used to doing much at all. I am making sure to drink a lot more water and not beat myself about my current weight. 
The point of this post is to tell you mamas out their not to be upset about weight gain and to embrace it.  The post postpartum journey is not easy but once you ease into a routine and also fit in time to take care of YOU, everything will fall into place.

Blogmas Day 18 – Keeping Christmas Simple

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I love the holiday season even though Thanksgiving is my most favorite holiday because I just love to eat! Over the years I always kept Christmas pretty simple. When I was younger I love Christmas and opening presents. But as I got older and into my teens there were Christmases that I did not receive any presents and that was ok because to me I just loved spending time with friends and family. I still continued to buy gifts, especially for my younger cousins because I wanted them to enjoy Christmas but it wasn’t a big deal if I didn’t receive anything. My goal was just to see everyone else happy.

This year now that I have a child all the holidays are extra special. At first I wasn’t going to buy a tree but then my husband was like we have to get a tree it’s our son’s first Christmas. So we decided to get a 4ft tree and just buy Christmas lights no ornaments and it looks just as beautiful as any other tree. Sometimes during the holidays we set up to much expectations for ourselves and get stressed out. But the beauty in the holidays is already there and all we have to do is keep it simple!

Our Christmas Tree!

Our Christmas Tree

Blogmas Day 17 – Breastfeeding Bags

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As a new mom breastfeeding was a high priority for me but I struggled to do it and my son could not latch on correctly. Even though I was sad about it I still wanted my son to get the nutrients from breast milk. So a little after giving birth I got my breast pump and was excited to start. Little did I know pumping is a full time job and can get messy at times. For me I don’t have a large supply of breast milk but even if it was a little bit I wanted my son to have it. 

I didn’t realize how messy it could get to transfer breast milk into breast milk storage bags and back into the bottle. So I finally stumbled upon the Kiinde bottle. My husband had gotten a free bottle in a sample box sent to us but I didn’t notice how good the storage bags are. The kiinde storage bag allows you to pump directly into the bag by using adapters that can connect to any breast pump and the storage bags come with a cap which makes it easier then the traditional storage bags to use.

I absolutely love it and now i’m not spilling  all over the place!

Blogmas Day 16 – Let’s Stay Hydrated

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Photo by Kobu Agency on Unsplash

You hear it pretty much all the time drink 8 glasses of water a day. Even though it seems simple, it’s not always easy to do. Many times I have even struggled to get in 4 glasses a day. Why is that? I’m not sure so people say that it is because they do not like the taste of water, or water is just plain for them. To be honest I love drinking water it’s refreshing but sometimes I do forget and have to remind myself.

When you do not drink water, the body becomes dehydrated and it can happen very quickly. Our bodies need water because our cells need water to carry out its functions in the body. Water is the most essential part of life and we can only survive 3 days without water. Thank goodness we can obtain water from other food sources but there is nothing like drinking water itself.

While I was completing my nutrition coaching course there was a chapter on drinking water and it brought up some interesting things that I didn’t associate with not drinking water. This part of the chapter explained that not drinking water can actually cause some of the most common symptoms we experience just because the body may be dehydrated such as heartburn, backaches, and headaches. I will leave the link below so you can read about this:

Reference:

http://www.watercure.com/wondersofwater.html

Remember this holiday and into the new year to stay hydrated!

Blogmas Day 15: Current Favorite Holiday Movies

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One of my favorite things about this time of the year is to be with family and watch holiday movies, you can’t help but love them!. Settle in to grab some snacks , maybe some hot chocolate (easy on the hot chocolate if you have reflux!) and let’s just say you have a movie night.

Oh and how about matching family Pjs to make the mood more festive. Many networks start showing their holiday movies very early as early as July!. But I like to wait until this time of the year to watch holiday movies. For the past two years I have been watching Lifetime network to watch my holiday movies. They usually start in Mid November up until Christmas Day. Below is a list of my top 5 favorite movies 2019 :

  1. Merry Liddle Christmas 
  2. A Christmas Winter Song
  3. A Date By Christmas Eve
  4. A Very Vintage Christmas 
  5. Christmas Reservations 

Happy Holidays Everyone!

Blogmas Day 14-The Holidays

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It’s the most wonderful time of the year! Probably almost everywhere we go or any store you go into you will hear this song. For many of us it is the most wonderful time of the year. My favorite part of the holidays is being around my family and now with my baby boy here the holidays are extra special. But for many people this can also be the most stressful time of the year, with the year coming to an end, it’s also a time for reflection. For me I always like to think about all the things I was able to accomplish. During this time of the year, let’s remember to spread kindness because you never know what situation someone may be facing in their personal lives. Happy Holidays Everyone! Be safe and take it easy!

Blogmas day 13 – My Favorite Baby Items 2019 (add to your wishlist)

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I am loving being a new mom so far and there are a load of baby items out there. I wanted to share with all of you, especially for all the moms to be my favorite baby items. If your looking to get anything for the holidays take a look at these items:

#1. Boppy

I absolutely love the boppy and it has helped out so much. You can say it is an infant lounger but my son is practically in it all the time. Sometimes he doesn’t always like to lay completely flat and the boppy gives him an extra cushion and comfort.


#2. Munchkin Warm Glow Wipes Warmer 

This is a must have because one thing babies do not like is getting their diapers changed. They do not like the feeling of cold wipes. Before we started using this my son cried for everything diaper change, now for most of his changes he is as calm as can be.

# 3. NoseFrida Suction 

You will love this one even though I am not as great at doing this as my husband it gets the job done. If your little one has buggies in their nose grab your frida and suction away!

# 4. Medifrida

I absolutely love this! If your little one ever needs any medicine this is the perfect. Comes with a medication syringe and pacifier to dispense the medication through the pacifier!

#5 . SwaddleMe Velcro Swaddle 

Sometimes the most simple thing is actually hard to do. It was so hard to swaddle my son when he first arrived home. He was very fussy and would break free from our swaddles. These velcro swaddles helped us to hold him in place better.

# 6 . Avent Anti-Colic Bottles 

These bottles helped us out a great deal because the first month my son was extremely colic. Part of it was due to the discomfort he was experiencing from gas. These bottles will stop your little from swallowing too much air when they drink their bottle. The bottles come with an air vent stopper in order to trap any air in the bottle. This is a must have.

# 7. American Red Cross Deluxe Health and Grooming Kit for Infant

This kit comes handy with everything you will need for your baby such as a thermometer, comb, brush, medication syringe, finger toothbrush, spoon , and many more items. It is also easy to carry around do not skip this one! 

I hope you all enjoyed this list and there will be many more posts like this. Happy Holidays!

Blogmas Day 11 – Let’s Talk Skincare

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This blog post topic can be quite tricky taking care of skin aaahhhhhh! Over the years when it comes to taking care of my skin I haven’t been the best but I haven’t been the worst. One thing for sure that I know about my face is that it is oily and because it is oily my pores tend to clog easily and that is when breakouts occur.

So for me taking care of my skin is very important. Other than my face being oily the rest of my skin gets very dry and itchy especially during the winter months , moisturizing is high on my list or else I’ll be itching all day!

Everyone is different and what works for me may not work for someone else. I have heard people say they keep their skin routine very basic as just using soap and water and that’s it.

During my pregnancy my skin changed a lot and now I am trying to get back on track with maintaining clear skin.

I try to keep my skin routine as simple as possible without using too many products. One important thing that I probably don’t need to emphasize but I will is to drink water. Water detoxifies our bodies and hydrates our cells in return hydrating our skin and flushing away all those toxins. You should at least aim to drink 8 glasses per day. During pregnancy drinking water increases to 10 to 12 glasses per day.

Here are some of the basic products you should be using to take care of your skin:

  • Facial Exfoliant 
  • Facial Toner
  • Soap 
  • Facial Moisturizer 
  • For your body a lotion based moisturizer or an oil based moisturizer 

Currently I am using Clean and Clear deep action exfoliating scrub for my face then I follow that with a natural soap that usually has Shea butter in it. I use the soap for my face and body than I get ready to put back moisture into my skin because many soaps can dry out your skin so don’t skip this step.

Currently to moisturize my face I am using Vitamin C and Coconut Oil. For my body I am using EOS cucumber body lotion or I use Aveeno.


I put this under and around my eyes and also all over my face moisturizes my face

This is what I use in the first step of washing my face

After applying Vitamin C , I add Coconut Oil for Moisture

Cheers to taking care of your skin!

Blogmas Day 10 – Health and Wellness

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Hey Everyone,

Lately on Youtube I have been seeing that everyone is doing Vlogmas and I love watching Vlogs. Since I am not on Youtube anymore and I am getting back into the groove of blogging I decided that I am going to do Blogmas! I thought that this would be interesting and get me used to writing more since I have been gone for a while. I am a bit late so I will be starting with day ten of Blogmas. I hope you all enjoy reading and Happy Holidays to All!

I say choose both because both are equally important and yes they both do mean different things. The real question I guess I want to ask is how well do we think we care of ourselves on a daily basis.  The definition of Health is “ the state of being free from disease or injury” and the definition of wellness is “ the state of being in good health, especially as an actively pursued goal” (see references below). 

Those definitions above is how health and wellness is defined by the World Health Organization but now I would like to break down how I view both. My definition of health goes beyond just the state of being free from disease or injury but it also deals with your mental health as well , how you think about yourself, how to do view the world or society, and how well do you cope in difficult life situations. I always viewed wellness as the ways in which you take care of yourself, such as eating right or a healthy balanced diet, being physically active, hygiene (hair , skin, and nails), and mental health such as yoga and meditation. All of these things are vital to us taking care of ourselves. 

It all starts with YOU. A lot of us carry habits from when we were younger into adulthood such as eating fast foods and many people do not know what it is like to exercise. I will admit I was never a big fan of exercising but as I entered into my mid 20’s my physical health changed and I became weaker. I also gained a lot of weight in my mid 20’s and when I did begin to exercise I struggled but it also felt so good. Every time that I would exercise and go to the gym it felt like my mind was being cleared and free. Then when I was diagnosed with LPR Acid Reflux that was the point that I started to take my nutrition health more seriously, even though I was studying nutrition sciences in school it took awhile for me to apply it towards myself.

Don’t wait until something happens to you to take care of yourself. Take preventive measures to make sure that you are in good health and maintaining homeostasis. Take control of your life and your health!

Reference Links:  

Definition of Health : https://www.who.int/about/who-we-are/constitution

Definition of Wellness: https://www.dictionary.com/browse/wellness

Pregnancy and Acid Reflux

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Photo of me taken by my husband
7 months pregnant

Hi Everyone I missed you all !  I wrote this article a couple of months ago during the summer time when I was still pregnant. The baby is now here ! But I still wanted to publish this so you guys could see my experience with Acid Reflux and Pregnancy.

Hey guys! So the reason why I have been away from blogging on this site and my social media for quite some time is because my spouse and I found out we were expecting a child! Now with pregnancy comes a whirlwind of emotions. You just go through all these different stages and emotions and sometimes you just can’t control it because of all the hormonal changes taking place in the body during pregnancy.

As I embark on this new journey in my life I am learning a lot and all the symptoms that come with pregnancy. One of the major symptoms of pregnancy that most women experience and other women are very very lucky not to experience is NAUSEA and VOMITING. Even though the cause is unknown as to why women experience these symptoms such and nausea and vomiting especially in the first trimester ( first 12 weeks) the main culprit is believed to “The Pregnancy Hormone Hcg” also known as Human Chorionic Gonadotropin (see reference below). I know that is a very long name to pronounce so we will just say Hcg.  

Hcg levels are especially high in the beginning of pregnancy and this is the hormone that allows us to actually confirm that we are pregnant either by a blood test or urine test. After about 11 or 12 weeks levels of the hormone will start to decline but still remain active until the end of pregnancy.

I thought that pregnancy would be a breeze for me but I had these symptoms instantly and even at almost reaching 20 weeks I am still experiencing symptoms such as gagging when waking up in the morning and throughout the day, nausea before meals and after meals, and extreme fatigue not to mention the backaches, insomnia, and changes in heartheart. I mean it is a lot but as women this is what we were called to do and it is a beautiful thing.

But now as the baby grows, I am starting to experience more reflux and heartburn. There are still some medications such as tums which is safe to take during pregnancy but I have tried them all and nothing has worked. So getting through reflux during pregnancy is a challenge especially if you are having changes in your appetite sometimes you just eat what you can and it is hard to stick to the rules of reflux. Of course you should continue to make sure that you are staying away from your trigger foods , greasy foods, spicy foods and certain spices and condiments. Also drink lots of fluids especially water but drinking fluids during pregnancy be after meals or before meals so that you do not get too full and nauseated. You should also eat small frequent meals and try not to overeat. So these are some of the things I try to do to take control of my reflux if you guys have any tips please comment and share below!

Thank you for reading!

Want to read more about The Pregnancy Hormone Click on this link that will direct you to the American Pregnancy Association Website

Reference: https://americanpregnancy.org/while-pregnant/hcg-levels/  

Do you have a Health Plan / Goals

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Picture Credit: Taken by me! One of your health goals might be to focus on 
 
a healthy mind such as doing meditation or yoga


As I mentioned in my last blog post some of us are still overcoming those New Year’s Blues. But guess what now it’s time to make a list of your goals and get a game plan started. So to start your probably thinking how do I start off this list or organize this list.
Everyone is different and are facing different health issues and concerns so start off with writing out your health history. 

When you start off with writing out your health history it allows you to narrow down the things you need to focus on. For example, someone may have as part of their health history high cholesterol. You then know to put on your list limited foods in diet that cause high cholesterol. So once you take a look at that it helps you to breakdown your goals even better. After that is done take a deep breath in and out you made it through the first step. Then you will begin to map out your individual goals I will provide down below two examples you can use. Both of these formats work out great but the goal is to choose any format that works out best for you.
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Picture Credit: Pinterest. This is one way you can write down and organize your health goals each month
Picture Credit: Pinterest. You can also make a self-care list just like this these list are free and printable through Pinterest

If you are someone that has a busy schedule or is on the go take a picture of your list to carry it around with you. Post it up against your refrigerator so that every time you open the fridge you can get a good reminder of your goals.

Once you get this system going it will keep you reminded of the health goals that you have. Take the time to sit, think, and jot down. Let’s get healthy 2019!

Foods That Support Digestive Health During the Holidays

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Hi Foodies! It’s that time of the year!

The holiday season is often filled with indulgent meals, rich desserts, and festive gatherings. While these moments bring joy, they can also challenge our digestive systems, leaving us feeling bloated, sluggish, or uncomfortable. But with a few mindful choices, you can enjoy the holidays while keeping your gut happy and healthy. Here are some foods that can support digestive health during the festive season.

1. Fiber-Rich Fruits and Vegetables

Fiber is essential for maintaining a healthy digestive system, as it promotes regular bowel movements and feeds beneficial gut bacteria. Incorporate these fiber-packed options into your holiday meals:

  • Apples and Pears: Perfect for a fruit salad or baked dessert.
  • Sweet Potatoes: A versatile and nutrient-dense side dish.
  • Brussels Sprouts: Delicious roasted with olive oil and herbs.
  • Carrots and Beets: Great in salads or as a roasted side.

2. Fermented Foods

Fermented foods are rich in probiotics, which help maintain a balanced gut microbiome and improve digestion. Include these in your holiday spread:

  • Sauerkraut: A tangy addition to appetizers or sides.
  • Kimchi: Pairs well with roasted meats or veggie dishes.
  • Kefir or Yogurt: Use as a base for dips or dressings.
  • Miso: Add to soups for a warm and nourishing starter.

3. Herbs and Spices

Certain herbs and spices can soothe the digestive system and reduce bloating. Add these to your holiday recipes:

  • Ginger: A natural anti-inflammatory, great in teas or desserts.
  • Turmeric: Perfect for spicing up roasted vegetables or rice dishes.
  • Cinnamon: Adds warmth to holiday drinks and baked goods.
  • Peppermint: A refreshing addition to teas or desserts.

4. Healthy Fats

While it’s easy to overdo rich, heavy fats during the holidays, focusing on healthy fats can support digestion and reduce inflammation. Include:

  • Avocados: Use in salads or as a topping for toast.
  • Nuts and Seeds: Snack on almonds, walnuts, or chia seeds for a healthy crunch.
  • Olive Oil: Drizzle over roasted vegetables or use in dressings.

5. Whole Grains

Refined grains can contribute to bloating and discomfort, but whole grains provide fiber and nutrients that aid digestion. Try:

  • Quinoa: A light, protein-packed side dish.
  • Brown Rice: A wholesome base for casseroles or stir-fries.
  • Oats: Use in breakfast dishes or holiday desserts.

6. Hydrating Foods and Drinks

Staying hydrated is crucial for proper digestion, especially if holiday meals are high in salt. Incorporate:

  • Cucumbers and Celery: Add crunch to salads or platters.
  • Watermelon and Oranges: Refreshing as snacks or in desserts.
  • Herbal Teas: Chamomile, fennel, or peppermint tea can soothe your stomach after a meal.

Additional Tips for Digestive Wellness:

  • Chew Your Food Slowly: This helps break down food and signals fullness to your brain.
  • Practice Portion Control: Enjoy small servings of indulgent foods to avoid overwhelming your digestive system.
  • Stay Active: A post-meal walk can stimulate digestion and prevent bloating.
  • Limit Alcohol and Sugary Drinks: These can irritate the digestive system. Opt for water or herbal teas instead.

Did you find these tips helpful? Share your favorite gut-friendly holiday recipes in the comments below, and don’t forget to subscribe to my blog for more holistic nutrition tips. Wishing you a healthy and happy holiday season!

Cozy Lentil Shepherd’s Pie

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In the realm of comforting meals, few dishes evoke the same sense of warmth and nostalgia as Shepherd’s Pie. Traditionally made with ground meat and topped with creamy mashed potatoes, this hearty dish has been a staple on dinner tables for generations. But what if we told you there’s a delicious vegetarian version that’s just as satisfying? Enter: Cozy Lentil Shepherd’s Pie.

This vegetarian twist on the classic Shepherd’s Pie is a celebration of wholesome ingredients and hearty flavors. By swapping out the meat for protein-rich lentils and loading up on vegetables, we’ve created a dish that’s not only delicious but also nutritious and comforting.


For the Lentil Filling:
– 1 cup dry green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 tablespoon olive oil
– 1 onion, diced
– 2 carrots, diced
– 2 celery stalks, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1 teaspoon dried rosemary
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 cup frozen peas
– 1 cup corn kernels (fresh, frozen, or canned)
– 2 tablespoons tomato paste
– 2 tablespoons soy sauce or tamari
– 1 tablespoon Worcestershire sauce (optional)
– 2 tablespoons all-purpose flour (or gluten-free flour for GF version)
– 1 cup vegetable broth or water

For the Mashed Potato Topping:
– 2 lbs potatoes (such as Russet or Yukon Gold), peeled and diced
– 1/4 cup unsalted butter or vegan butter
– 1/2 cup milk (dairy or plant-based)
– Salt and pepper to taste

**Instructions:**

1. Preheat your oven to 400°F (200°C). Grease a 9×13-inch baking dish or a large oven-safe skillet.

2. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set aside.

3. In a large skillet, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Cook for about 5-7 minutes, or until the vegetables are softened.

4. Add the minced garlic, dried thyme, dried rosemary, smoked paprika, salt, and pepper to the skillet. Cook for another 1-2 minutes, until fragrant.

5. Stir in the cooked lentils, frozen peas, corn kernels, tomato paste, soy sauce or tamari, and Worcestershire sauce (if using). Cook for 2-3 minutes, stirring occasionally.

6. In a small bowl, whisk together the flour and vegetable broth (or water) until smooth. Pour this mixture into the skillet with the lentil and vegetable filling. Stir well to combine, then simmer for 5-7 minutes, or until the mixture has thickened slightly. Remove from heat.

7. Meanwhile, cook the diced potatoes in a large pot of boiling water until tender, about 15-20 minutes. Drain the potatoes and return them to the pot.

8. Add the butter and milk to the pot with the cooked potatoes. Mash the potatoes until smooth and creamy. Season with salt and pepper to taste.

9. Transfer the lentil and vegetable filling to the prepared baking dish or skillet. Spread the mashed potatoes evenly over the top of the filling.

10. Place the baking dish or skillet in the preheated oven and bake for 25-30 minutes, or until the mashed potatoes are golden and the filling is bubbly around the edges.

11. Remove from the oven and let cool for a few minutes before serving. Enjoy your cozy Lentil Shepherd’s Pie!

This vegetarian twist on a classic comfort food dish is sure to warm you up on chilly evenings. Enjoy the hearty lentil and vegetable filling topped with creamy mashed potatoes for a satisfying and nutritious meal!