Tag: Lifestyle

Mindful Eating in the New Year: Cultivating Healthy Habits

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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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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

Apples, White Peaches, and Carrot Juice -Embrace Natural Goodness

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Let’s dive into the world of juicing and explore the dynamic between homemade creations and store-bought options. We’ve all heard the debate around whether juicing is the best approach due to its potential loss of fiber and nutrients. While that’s worth considering, there’s another pressing concern to address: the hidden sugars and artificial additives lurking in store-bought juices.

Choose the DIY Route

When it comes to juicing, taking matters into your own hands has its undeniable perks. Crafting your own juice allows you to control the ingredients, ensuring that you’re nourishing your body with real, wholesome goodness. Let’s face it – when you blend up your ingredients, you know exactly what’s going into your glass.

Ingredients Matter

What’s on the menu for your homemade juice? Here’s a delightful combination to get you started:

  • Red Apples: Bursting with natural sweetness, red apples provide a juicy foundation for your concoction.
  • White Peaches (or Yellow): These delicate fruits bring a touch of elegance and flavor to your blend.
  • Carrots: Rich in nutrients and color, carrots add a vibrant and healthful kick to your juice.
  • Knob of Ginger: Infusing your juice with a hint of warmth and zing, ginger offers both taste and potential health benefits.

Balancing the Sweetness

If you’re seeking a bit of sweetness without the refined sugar, consider these options:

  • Agave: A natural sweetener derived from the agave plant, agave nectar lends a gentle touch of sweetness.
  • Raw Filtered Honey: Nature’s golden elixir, raw honey brings a rich flavor and potential health benefits.
  • Vegan Honey: A plant-based alternative to honey, vegan honey offers a cruelty-free option for sweetness.

Store-Bought Beware

While juicing at home might strip some fiber, it pales in comparison to the hidden pitfalls of store-bought juices. Many of these commercial options are laden with added sugars and artificial flavorings. They might quench your thirst momentarily, but they’re far from nourishing your body with genuine nutrients.

Holistic Nutrition at Its Finest

As a holistic nutritionist I recognize the importance of nurturing our bodies with natural, whole foods. Crafting your own juice allows you to embrace this philosophy and sidestep the pitfalls of processed alternatives.

So, as you embark on your juicing journey, remember that while the fiber debate is worth considering, the bigger concern lies in the sugar-laden store-bought options. Choose to infuse your body with the vitality of homemade goodness. Here’s to sipping on health, one delicious and nutritious juice at a time! 🍎🍑🥕

Apples, White Peach, & Carrots Juice Homemade

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