9/29/2018
SuperfoodsIncorporating Superfoods in your diet is a great way to insure you are getting the most nutritious foods that are essential for good health. What exactly are Superfoods and how do you get them into your diet? Read on to find out! A superfood is officially defined as a nutrient-rich food considered to be especially beneficial for health and well-being. Superfoods are rich in nutrients, antioxidants, polyphenols, vitamins and minerals. There is not a legal or medical definition of super food, but the nutrition industry has promoted select foods by using that standard. Eating these nutrient packed super foods may reduce a person's risk of developing chronic diseases, aid in weight loss, provide dietary and healing benefits, are energizing and are important for achieving overall optimal health. Most berries, specifically blueberries, raspberries, strawberries and blackberries, are considered superfoods because they are high in antioxidants, vitamin C and potassium. All leafy greens are superfoods because of their high fiber and vitamin content. Other superfoods include all types of beans, legumes and nuts because of their high polyunsaturated fat content. Superfoods are known to reduce cholesterol and weight overall as they are generally low-calorie, whole foods. They also reduce the risk of developing certain types of cancer due to their high antioxidant content. Basically, superfoods are the most highly nutritious foods and provide a huge array of health benefits! There are hundreds of foods that would be categorized as a Superfood but below is a list of my 5 personal favorite superfoods that I eat on a regular basis. HEMP SEEDS Hemp seeds are a complete protein and considered one of the most nutritious seeds in the world! They have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. They contain 20 different varieties of amino acids and all nine of the essential amino acids. My favorite way to eat them are sprinkled in my oatmeal or added to a smoothie or salad. GOJI BERRIES Goji berries are tart, delicious, highly nutritious, red berries. They are loaded with vitamin C, beta carotene and iron. They are a good source of B vitamins and antioxidants. They’re also rich in polysaccharides, which aid the immune system, have 18 kinds of amino acids, and are a rich source of potassium. I love just snacking on them mixed with a handful of raw almonds. AVOCADOS Avocados are one of the most nutrient-dense foods. They are high in fiber, folate, potassium, vitamin E and magnesium. Avocado Toast is our new favorite way to enjoy avocados. Just spread fresh avocado on toast, add a few seasonings and other favorite toppings such as sliced tomatoes and sprouts and enjoy! SPINACH Spinach is one of my favorite green Superfoods. Spinach contains a lot of the nutrients that the body needs in order to stay healthy and function properly, such as protein, vitamin A, C, E and K, folic acid, magnesium, fiber, and flavonoids. I add Spinach to my daily smoothies and also use it in salads and soups. QUINOA Quinoa is an ancient grain and is high in fiber and protein. It contains more protein than any other grain while also packing in iron and potassium, calcium, phosphorus and magnesium. Quinoa is very versatile and I love it for a breakfast cereal or in a salad. It's good served hot or cold. Why not start adding these most nutritious foods into your diet if you haven’t already! What are your favorite Superfoods?
9/28/2018
Happy, Healthy TrailsOne of my favorite weekend activities is hiking! Most weekends you can find me on a trail with my family! Whether we are hiking locally around Red Rock Canyon or Mount Charleston, or heading out of town for a weekend adventure, there is nothing better than getting out in nature and exploring! Not only is hiking a great way to get some exercise, but there are so many other benefits to hiking and nature! It’s a perfect way to unwind from the week, de-stress, turn off the phones and enjoy all the sounds and beauty of nature. Nature is beneficial for your body, mind and spirit! And, it’s a great family activity to enjoy together. One of the most important things to remember when you take a hiking trip is to be prepared! Making sure to pack extra water and, of course, a healthy lunch and snacks! I usually pack classic peanut butter and jelly sandwiches (always a favorite for our family), fresh fruit (usually oranges and apples travel well), and our delicious, crunchy Happy and Healthy Trails Mix! We love to make our own trail mix. The store-bought varieties can have too much added sugar, oils and processed ingredients. When you make your own trail mix, you can buy the ingredients in bulk and always have them on hand for quick, healthy snacks. Best of all, kids can get involved and make their own trail mix combinations with their favorite ingredients! I have shared a simple recipe below (no baking required)! Yield: approximately 6 cups Ingredients:
Directions:
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We have all heard that the key to happiness is gratitude, right?! I recently was having a stressful month and had a lot of anxiety in every area of my life! I reached out to a good friend and she said, “Take a deep breath and start writing down what you are grateful for and WHY you are grateful for it!” Sometimes when we are so stressed out, it’s hard to take a second and remember what we are grateful for. I knew this is what I should be doing, and I was grateful that she reminded me how important it was! Why is this practice of expressing gratitude so important? It’s simple, Gratitude = Happiness! We all want happiness in our lives, right?! Below are three proven psychology exercises that increase happiness levels, providing results just after one week. Try all three exercises and notice how they affect your mindset, and ultimately, your actions. Three Blessings
Gratitude Visit
Use Your Strengths in New Ways
A favorite family gratitude activity that we started is a gratitude chain! Teaching kids at a young age to express their gratitude is so important. We usually do this project in November but why not do one every month? We cut out leaf shapes and every day we write down what we are thankful for. We then tie the leaves to a string and love watching our chain grow throughout the month. You could also use a poster board or large sheet of paper and every day each family member writes what they are thankful for. Another simple idea is just writing down 5 things that you grateful for. You could write them in a journal, type or write them into your calendar or in a daily notebook. Just try it for a month and see the positive changes that will take place!
Why not start today?! What are you grateful for? |
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PLEASE NOTE: The information provided throughout my website pertaining to your health or wellness, is not intended to be a substitute for the professional medical advice, diagnosis or treatment provided by your own physician or health care provider. It is intended to be provided for informational, educational, and self-empowerment purposes only. This information should not be used to diagnose, treat or cure any illness or health condition. If you have, or suspect that you have a medical problem, contact your physician or health care provider. A Health Coach is defined as a guide and mentor who empowers clients to take responsibility for their own health and supports them to implement and sustain lifestyle and behavior changes that will contribute to the achievement of their personal wellness goals. I became certified as a Health Coach because of my passion for health and wellness, and to work with others on incorporating positive and healthy changes in their lives.
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