Tag: Health

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.

Mindful Eating in the New Year: Cultivating Healthy Habits

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Photo by Lukas Faust on Pexels.com

As we step into the new year, many of us embark on a journey of self-improvement, health, and well-being. Amidst resolutions and goals, consider embracing a practice that transcends gets rid of dieting and restrictive eating—mindful eating. Cultivating healthy habits around how we consume food can foster a profound shift in our relationship with nourishment and contribute to overall well-being.

Understanding Mindful Eating: Mindful eating is not a diet but a conscious and intentional approach to food consumption. It involves being fully present during meals, paying attention to the sensory experience, and acknowledging the body’s hunger and fullness cues. In a world filled with distractions, cultivating mindfulness around eating can bring about a sense of peace and empowerment in our relationship with food.

Benefits of Mindful Eating:

  1. Improved Digestion:
    • Mindful eating encourages a slower pace, allowing the digestive system to function optimally. Chewing food thoroughly and savoring each bite aids in the breakdown of nutrients and promotes better nutrient absorption.
  2. Enhanced Satisfaction:
    • By being present during meals, we become attuned to the flavors, textures, and aromas of our food. This heightened awareness often leads to increased satisfaction with smaller portions, reducing the likelihood of overeating.
  3. Stress Reduction:
    • Mindful eating encourages a pause in our busy lives. Taking a moment to enjoy a meal without rushing can be a powerful stress-reduction technique, contributing to improved mental and emotional well-being.
  4. Healthier Food Choices:
    • When we approach eating with mindfulness, we become more attuned to our body’s true nutritional needs. This awareness can lead to making healthier food choices that align with our overall well-being.

Cultivating Healthy Habits:

  1. Practice Gratitude:
    • Begin each meal with a moment of gratitude. Reflect on the journey of your food from its source to your plate, fostering a connection to the nourishment it provides.
  2. Engage Your Senses:
    • Take time to truly experience your food. Notice the colors, textures, and aromas. Chew slowly, savoring the flavors with each bite.
  3. Listen to Your Body:
    • Tune in to your body’s hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. This simple practice can lead to a more intuitive and balanced approach to eating.
  4. Minimize Distractions:
    • Create a dedicated eating space free from distractions like screens or work. This allows you to focus on the act of eating and promotes a sense of mindfulness.
  5. Mindful Snacking:
    • Extend mindfulness to snacks. Choose nutrient-dense options and savor the experience, whether it’s a piece of fruit, a handful of nuts, or a yogurt parfait.

In the new year, consider making mindful eating a part of your health journey. By implementing these healthy habits, you not only nourish your body but also establish a positive and sustainable relationship with food—a gift that keeps on giving throughout the year and beyond.

Plant-Based Eating: A Holistic Approach to Veganuary

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Photo by Vegan Liftz on Pexels.com

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