holistic nutrition – NutriFoody Wholly Holism

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

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!

Foods That Support Digestive Health During the Holidays

December 23, 2024Leave a comment

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

March 1, 2024Leave a comment

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!

My Newsletter is here!

The Power of Self-Love: Cultivating a Healthy Relationship with Food and Body

February 26, 2024Leave a comment

As you can see this is not the first time I have written a blog post on self-love and taking care of your body. In honor of heart health month, let’s take a deeper dive into why it is important to care of yourself as a whole. In a world often defined by external standards and pressures, nurturing a healthy relationship with food and body image is essential for our well-being. At the core of this journey lies self-love – the practice of embracing ourselves with compassion and acceptance. In this blog post, we’ll explore how cultivating self-love can transform our relationship with food and body, offering practical tips for fostering a more nourishing connection with ourselves.

**Embracing Your Journey**

Self-love begins with recognizing our inherent worth, independent of appearance or size. By embracing our uniqueness and celebrating our strengths, we lay the foundation for a compassionate relationship with ourselves and our bodies.

**Honoring Your Body’s Wisdom**

Listening to our body’s cues and nourishing ourselves with foods that satisfy and energize us is an act of self-love. By tuning into our hunger and fullness signals and trusting our body’s wisdom, we can break free from restrictive eating patterns and rediscover the joy of intuitive eating.

**Practicing Self-Compassion**

Self-love involves treating ourselves with kindness and understanding, especially when faced with challenges or setbacks. Practicing self-compassion allows us to cultivate resilience and inner strength, supporting us on our journey to healing and growth.

**Finding Joy in Nourishment**

Approaching food with gratitude and mindfulness enhances our eating experience and deepens our connection to nourishment. By savoring each bite and appreciating the flavors and textures of our meals, we can cultivate a sense of pleasure and satisfaction in eating.

**Embracing Holistic Self-Care**

Self-love extends beyond food to encompass all aspects of self-care and well-being. Engaging in activities that bring us joy and nourish our mind, body, and soul – such as spending time in nature, practicing mindfulness, or connecting with loved ones – fosters a holistic sense of well-being.

**Conclusion**

Embracing self-love is a transformative journey that empowers us to cultivate a healthy relationship with food and body. By honoring our worth, listening to our body’s wisdom, and practicing self-compassion, we can foster a deeper sense of nourishment, joy, and fulfillment in our lives. Let us embark on this journey of self-discovery and embrace the transformative power of self-love, one mindful and compassionate step at a time.