Tag: Food

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

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

Winter Wellness: Superfoods to Boost Your Immunity

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Winter is a season of chilly winds, cozy blankets, and unfortunately, the sniffles . (By the way winter has now become one of my favorite seasons minus the snow I love getting a break from heat waves and bugs). As we navigate the colder months, supporting our immune system becomes a top priority. Last year towards the end of the summer my husband, son, and I caught Covid coming back from a trip from Florida then two weeks later after recovering my son gets sick and then I get bronchitis and it took me two months to recover! So taking care of our immune system is so important.

Thankfully, nature provides an array of superfoods packed with immune-boosting properties. Let’s explore these winter wellness warriors that can help fortify your body against seasonal challenges.

1. Citrus Fruits: Citrus fruits like oranges, grapefruits, lemons, and clementines are renowned for their high vitamin C content. This essential nutrient plays a crucial role in supporting the immune system by stimulating the production of white blood cells and protecting cells from damage.

2. Berries: Berries such as strawberries, blueberries, and raspberries are rich in antioxidants, including vitamin C and polyphenols. These antioxidants help neutralize free radicals in the body, contributing to a strengthened immune response. ( I love love love blueberries, eat them as is or throw them in a smoothie or salad!)

3. Garlic: Known for its antimicrobial and anti-inflammatory properties, garlic has been used for centuries to ward off infections. It contains allicin, a compound with potent immune-boosting benefits. Consider adding garlic to soups, stews, or roasted vegetables for both flavor and health benefits.

4. Ginger: A natural anti-inflammatory, ginger is a versatile root that can be incorporated into teas, smoothies, or savory dishes. It possesses antimicrobial properties and may help soothe sore throats and reduce inflammation, contributing to overall winter wellness.

5. Spinach: Dark leafy greens like spinach are loaded with vitamins, minerals, and antioxidants. In particular, spinach is a great source of vitamin C, vitamin A, and folate, all of which support immune function. Add spinach to salads, soups, or sautés for a nutrient-packed boost.

6. Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds are excellent sources of vitamin E, a powerful antioxidant that helps protect cells from damage. Additionally, these nuts and seeds provide essential nutrients like zinc, which plays a crucial role in immune system function.

7. Yogurt: Probiotics, found in yogurt and other fermented foods, contribute to a healthy gut microbiome. Since a significant portion of our immune system resides in the gut, maintaining gut health is paramount for overall immunity. Choose plain, probiotic-rich yogurts for maximum benefits.

8. Turmeric: The vibrant yellow spice, turmeric, contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Consider adding turmeric to soups, curries, or golden milk for a warm and immune-boosting treat. ( Don’t forget to add black pepper to activate the turmeric properties)

9. Green Tea: Rich in antioxidants, green tea has been associated with numerous health benefits, including immune support. Enjoy a comforting cup of green tea to stay hydrated while reaping the immune-boosting benefits. ( I am loving matcha lattes minus the sugary stuff make sure to make it healthy)

10. Sweet Potatoes: Sweet potatoes are a fantastic source of beta-carotene, a precursor to vitamin A. Vitamin A is essential for maintaining the health of the skin and mucous membranes, which act as barriers to pathogens.

As we navigate the winter season, incorporating these immune-boosting superfoods into our diet can fortify our defenses and contribute to overall winter wellness. Remember to maintain a balanced diet, stay hydrated, and prioritize other healthy lifestyle habits to support your immune system throughout the colder months.

-Vanessa J.