Vegetables For Vitality—Spotlight On The Health Benefits Of Carrots

In this blog, I wanted to spotlight the health benefits of carrots.

Carrots

Carrots are a popular root vegetable that are enjoyed by many people around the world. That’s not surprising, given the fact that they are easy to grow and have a sweet, appealing taste. Carrots are packed with healthy nutrients too, that are good for you and promote a variety of healthy bodily functions. Some nutrients found in carrots include vitamins A, C and K. Other nutrients include potassium, iron, manganese, copper and fiber. Carrots additionally are a good source of beta carotene, which is important for eye health, immunity and healthy skin. Carrots contain a host of other healthful benefits as well.

Health Benefits Of Carrots

Boosts Immunity:
Carrots are rich in vitamin C, which helps boost our white blood cells. They also have antiseptic and antibacterial properties, which help prevent and fight illnesses that you are exposed to on a daily basis.
vitamin C

Helps Prevent Cancer:
Studies show that carrots help prevent certain types of cancers including lung, breast and colon cancer. Carrots contain antioxidants, as well as carotenoids, which have protective properties and may help our body fight off cancer formation. Now there’s a good reason to munch on this sweet vegetable.
doctor exam

Aids in Digestion:
Like kale, beets and other vegetables, carrots have a significant amount of fiber, which helps fill you up and triggers satiety. They also add bulk and substance, which helps aid in digestion, prevent constipation and the prevention of colon and stomach cancer.
Carrots and fiber

Helps Improve Vision:
You may have heard that eating carrots are good for your eyes. That’s right. Carrots are rich in beta carotene, which turns to vitamin A in your liver. It’s the vitamin A that helps promote good vision and helps with night vision. Additionally, beta carotene found in carrots helps prevent macular degeneration and formation of cataracts as you age.
eyes

Promotes Healthy Skin:
Carrots contain a variety of antioxidants, which help protect the skin from the sun’s damaging rays. Eating carrots helps prevent fine lines and wrinkles, as well as the prevention of dry skin. You may notice that some lotions and facial products contain carrot seed oil, for this very reason.
Healthy Skin

Ways To Include Carrots In Your Diet

Snacks
Like celery, carrots are great for snacking. Carrots have a crunchy texture and sweet taste that make them appealing to many people  Their high fiber content, helps make you feel full and satisfied, as well. In my book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon, I talk a little about adding more sweet vegetables, such as carrots in your diet. Sweet vegetables are good for you and can help provide a boost of nutrients to your daily intake. They can also help satisfy other cravings for sweets, so go ahead and grab a few carrots and other sweet vegetables to munch on.
healthy snack

Juice
If you are a person who likes to make juice, you can easily add carrots to your morning mix with some other healthy vegetables, to help kick-start your day. You can also keep some juice on hand in your refrigerator to drink throughout the day, or evening, for an extra boost of vitamins.
Carrot Juice

Cooking
Many people enjoy cooking with carrots and add them to soups, stews and an assortment of recipes. You can also serve them alone, or add them to salads to help boost your nutrient intake for the day.
Soup with carrots

Thanks for reading!

Barb

P.S. If you want to learn more about about eating healthy and living a healthy life-style, make sure you grab a FREE chapter of my book to preview.

Source:

“10 Impressive Benefits of Carrots.” Organic Facts, 12 Nov. 2017, www.organicfacts.net/health-benefits/vegetable/carrots.html.

Babcock, Jillian. “7 Carrot & Carrot Juice Benefits.” Dr. Axe, 9 Aug. 2017, draxe.com/carrot-juice/.

“10 Benefits of Carrots – the Crunchy Powerfood.” Real Food For Life, 29 Oct. 2017, www.realfoodforlife.com/10-benefits-of-carrots-the-crunchy-powerfood/.

 

New Year! New You!

For many people, the beginning of a New Year typically signifies change and a chance to make a fresh start. That is why some people make resolutions for themselves and figure, “New Year, New You” and new goals. Having goals gives us the opportunity to strive forward and accomplish things we deem important. For many of us, better health and diet often top the list.
goals

The New Year is a great time to take charge of your health and make changes to your diet. It is also a good opportunity to change up your routine and allow yourself the time to exercise more. Many people today are frustrated with their weight or have health problems related to their diets and are looking for help. In my book, Wholey Cow A Simple Guide To Eating And Living,” I talk about how society today consumes more processed food containing artificial ingredients than real, wholesome foods. Many people don’t know the difference and think “food is just food” and that is a big problem. Many of us are eating the wrong foods, which can cause weight gain and make you sick.
weight gain

Why not start out the year with a life-style change incorporating healthy eating habits? Remember—eating healthy is a choice, which requires a commitment. Following are some things you can do daily to commit to your health.

Ways To Commit To Your Health

  1. Eat Breakfast
    According to many nutrition experts, breakfast is the most important meal of the day. Unfortunately, many people, including children and adults, skip breakfast and jump right in to their day, which is not good for you. After a long night’s sleep, your body requires nutrients to get you going. Eating breakfast helps gives you energy for the day ahead and will help you perform and feel better. While you may feel rushed, there are plenty of foods you can grab quickly to take with you out the door, or make in a minimal amount of time. Breakfast doesn’t have to be hard, or complicated. If you are in a hurry, grab a banana or some other piece of fruit. You can also grab a yogurt, nuts or perhaps a protein bar. If you have some time to spare, why not mix some healthful ingredients together to make a smoothie? You can add protein powder, a handful of spinach or kale, fruit, coconut oil and more. You can also make yourself some eggs, a breakfast sandwich or a breakfast burrito. There are many options to make a healthy breakfast.
    Eat Breakfast
  2. Eat More Fruit And Vegetables
    Eating a healthy diet is the best way to give your body the vitamins and minerals it needs to function properly. Some of the best sources of these nutrients come from fruit and vegetables. Unfortunately, many people do not include enough of them in their diet, especially vegetables. Do yourself a favor and try to include them at every meal. Instead of grabbing a bag of chips to go along with your sandwich, why not grab an apple or banana. If you bring your lunch to work, why not include some healthy vegetables such as carrots, peppers or broccoli to go with your meal? You can also choose to have a side of vegetables with your dinner, instead of fries or bread. Try including fruit and vegetables in your morning meals, as well. Oh—and don’t forget to incorporate fruit and vegetables for a morning, afternoon or evening snack. Try having some carrots, cauliflower and celery with hummus or your favorite dip, or snack on them alone. Apricots, raisins, cherries and grapes also make great healthy snacks. Find your favorites and enjoy their sweet flavor.
    fruit and vegetables
  3. Stay Active
    The morning is a great time to exercise. If you have the time, why not go for a walk, get on your treadmill (if you have one), do some stretches or yoga? You can also jump rope for 10 minutes. There are many possibilities. If you don’t have time to exercise in the morning, make sure you schedule some time in your day for it. Your body was meant to move. Make sure you find ways to stay active. You can go to a gym, lift weights or do kick boxing. You can also get on a stationary bike or get outside to run or go a long walk. If those things don’t interest you, find some other activity that does. There are  many options.
    yoga
  4. Plan Meals
    Many people these days opt for processed foods, go out to eat and eat unhealthy foods on the run. To help avoid these tendencies, try and make more home-cooked meals. The best way to do this is to pre-plan your meals. You can start by making a list of several meals you would like to make for the week. You can write down some of your favorites, or look for some new recipes to try. Why not pull out  your favorite cookbook, or search Pinterest or some other food site. Next you can make a grocery list of any ingredients you don’t already have on hand and then plan a trip to the grocery store. Once you have your groceries, you can prepare some items ahead to make things easier. For example, you can chop vegetables in advance for salads, stir-fries, or snacking. If you are making several recipes with chicken, why not cook them together? You can also cook a few extra chicken breasts to have on hand for salads, a quick stir-fry or some other dish. By planning ahead, you can save yourself time, eat healthier and avoid that usual visit to that local restaurant when you don’t necessarily have items on hand.
    cookbook
  5. Add More Good Fats To Your Diet—
    Fat plays a big part in how a food tastes. Unfortunately, many people are still hooked on low-fat foods, which aren’t all that healthy. Low fat foods tend to have added sugar, chemicals and preservative added to them to make them taste better. It is better to choose foods that contain monounsaturated fats (MUFAS), which are good fats. You can find them in a variety of whole foods including: avocados, nuts, seeds, olives, coconut oil, olive oil, dark chocolate and certain varieties of fish. Make sure you start adding more good fats to your diet to reap their health benefits.
    avocados
  6. Take Time For Yourself—
    Make sure you take some time daily to practice a little self care. We all lead busy lives and can get stressed out from work, running our children around or attending meetings all day. It is easy to get caught up in our daily lives and the needs of others. That is why it is important to take a little time out of your day, just for you. There is nothing wrong with tending to some needs of your own. Make sure you allow yourself time to do a little reading, go shopping, work out, have a pedicure or something else you enjoy.

    reading

Thanks for reading!

Barb

Make Conscious Choices To Eat Healthy During The Holidays

With the holidays upon us, it is hard not to think about eating food and more of it. After all—There’s often more treats at work or the office that are hard to walk by and resist.

Christmas cookies

Holiday parties are popular too, and typically include tempting entrees, appetizers and sweets. There’s also Christmas dinner, with those heavy comfort foods. You know—the turkey, mashed potatoes, gravy, pie and more that make you feel beyond full. Many people end the year celebrating with food, as well. And what’s a New Year’s Eve party without the plates of hors d’oeuvres and sweet drinks? It is no wonder many people find it a challenge to eat well this time of year. The good news is there are ways you can eat healthy by making conscious choices.

Following are a few ideas you can try…

  1. Ask yourself, “Am I really hungry?”
    If you are finding it hard to walk past those Christmas cookies someone brought in to work, without grabbing one, stop for a minute and take a breath. Next, ask yourself, “Am I really hungry?” If you do feel hungry mid-morning or afternoon, try bringing a healthy snack to work you can eat instead. If you are craving something sweet, try eating an apple, banana or some other type of fruit. Better yet— snack on some sweet vegetables, like carrots or bell peppers. If it close to lunch-time, remind yourself you will be taking lunch shortly and don’t need the empty calories from a sugar-coated cookie.
  2. Fill your plate with rainbow colored foods—
    Many parties have a variety of foods and appetizers to choose from. Why not reach for the vegetable plate first? Our eyes are naturally drawn to bright colors, so make sure you grab some bright veggies like carrots, peppers or celery, before trying some other snacks. Vegetables provide many vital nutrients your body needs and craves. Fruit is another healthful option and a good way to increase your daily intake of vitamins. Many fruits also contain fiber, which helps trigger satiety and help you feel full, so go ahead and grab a strawberry or two or some other fibrous fruit that appeals to you.
  3. Make a healthy recipe to share—
    If you need to bring an appetizer to a party, why not search for some healthy recipe you like? There are many appetizers that are easy to make and contain healthful ingredients. By making your own healthy recipe, you can rest assured there will be at least one item you will feel comfortable eating at the party. You also will be doing others a favor, by providing a healthier choice, as well.
  4. Choose healthier sweets—
    If you don’t want to deprive yourself of a few tasty treats during the holidays—don’t. It is OK to indulge from time to time. You might want to try some healthier choices for baking, however. There are many recipes these days, that use healthier ingredients. Try searching Pinterest for some recipes that use coconut flour or almond flour. You can also substitute coconut oil for other unhealthy oils, or substitute coconut palm sugar for regular sugar. Honey is another sweetener that can be a substitute for sugar. You can also look for recipes that use a smaller amount of sugar, or other alternate sweeteners, such as stevia.

Thanks for reading!

Barb

P.S. If you want to learn more about making conscious choices about eating and eating healthy, you may want to check out my book, Wholey Cow A Simple Guide To Eating And Living. You can download a FREE Chapter here.

Fibrous Fruit—Spotlight Health Benefits Of Clementines

In this blog post, I wanted to spotlight the health benefits of clementines.

clementines

Clementines are abundant this time of year and are a popular fruit of the season. It is no wonder grocery stores tend to stock up on these tasty gems. Many stores carry clementines in bulk quantities, especially during the holiday season, which makes them an affordable fruit. A lot of consumers like clementines because they have many health benefits, are sweet to eat and are a low calorie food. Like bananas, clementines are easy to peel, making them an easy option for an on the go snack. Clementines are loaded with a variety of vital nutrients your body needs for health, which is extremely important this time of year, when colds and flu are prevalent. In addition, clementines contain fiber, which aids in digestion and helps promote healthy gut flora (gut microbiome).

grocery store produce section

Some nutrients found in clementines include:

  • Calcium
  • Magnesium
  • Potassium
  • Phosphorous
  • Vitamin C
  • Folate

Clementines have other health benefits too. Since clementines have a significant amount of vitamin C, they help strengthen our immune system, as well as protect our skin from UV radiation. They also help build collagen and help reduce fine lines and wrinkles. Clementines also have antioxidant properties that help prevent cancer and other disease. Folate found in clementines helps promote brain functioning and may help to reduce depression. Additionally, clementines contribute to muscle and bone health.

vitamin C

In my book, Wholey Cow A Simple Guide To Eating And Living, I talk about how eating a healthy diet is the best way to give your body the vitamins and minerals it needs and some of the best sources of these powerful nutrients come from fruit and vegetables. In this season of giving, make sure you gift yourself by eating right. Make sure you reach for clementines and other rainbow colored food to help increase your daily intake of vitamins, fiber and antioxidants.

clementines

Thanks for reading!

Barb

Source:

¹https://www.organicfacts.net/health-benefits/fruit/clementines.html

5 Super Foods To Add To Your Diet…

With the obesity epidemic on the rise, many people today are concerned and rightly so. There are a lot of individuals buying and eating the wrong foods, which can cause weight gain and illness. This is a problem, but fortunately some individuals have begun to take a greater interest in the foods they eat and are turning to more nutrient-rich vegetables, fruits and other whole foods. Others are experimenting with adding more super foods to their diet. If you are wondering what super foods are they are “foods that are nutrient dense and considered especially beneficial to the body.¹ Many fruits and vegetables, as well a number of whole foods are considered super foods, since they contain an abundance of vitamins, minerals and anti-oxidants. In this blog, I wanted to share 5 super foods to add to your diet to promote well-being.

5 Super Foods To Add To Your Diet…

  1. Blueberries—
    blueberries
    Blueberries are a popular sweet treat that are not only a super food, but are super good. Blueberries have a delicious, appealing taste that many people enjoy and are loaded with phytochemicals, antioxidants and minerals. Blueberries also help fight inflammation, strengthen the immune system and help fight cancer. They also are useful in managing diabetes, lowering blood pressure, and help protect against heart disease. Blueberries contain a healthy dose of vitamin C, which helps strengthen immunity. They also contain vitamin k, vitamin B-6, iron, potassium, magnesium, zinc, fiber and more. If you aren’t eating blueberries already, you might want to consider including them in your diet. Blueberries can be eaten as a snack, for breakfast or in other delicious recipes. Try adding them to your smoothie, yogurt, cereal or indulge in a tasty blueberry pie.
  2. Spinach—
    spinach
    Spinach is a power-house, when it comes to vegetables. That’s because spinach is packed with numerous vitamins and minerals that are beneficial to your body. It is no-wonder Pop-Eye ate spinach for strength and endurance. Spinach is an excellent source of nutrients including vitamin A, vitamin C, vitamin K1, calcium, folic acid, magnesium and more. Spinach additionally contains non-heme iron, which is found in plant-based foods and is beneficial to those suffering from iron deficiency anemia. In fact, in my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how I included spinach in my breakfast and other meals daily. Spinach is truly a super food and works super good to help build iron in your body. Spinach has other benefits, as well. Spinach is useful for cancer prevention, heart disease and eye health, to name a few. Try adding this super food to your morning smoothies, salads, lasagna, stir-fries, spaghetti sauce or chow mein for some added energy and nutrients.
  3. Almonds—
    almonds
    When it comes to nuts, almonds top the favorites list for many people. It’s not surprising they are the most popular nut in the United States. They are also one of the healthiest tree nuts available. Almonds are delicious and nutritious and make a great snack food. Almonds are loaded with a variety of wholesome nutrients including protein, vitamin E, magnesium, selenium and copper. Almonds also contain Monounsaturated fats (MUFAS), which are the good fats that help your body function optimally. Additionally, almonds contain a significant amount of fiber, which helps trigger satiety and makes you feel full and satisfied. Strive for eating a handful or two of almonds, if you want to include more good fats in your diet. You can also add almonds to salads, smoothies, yogurt, stir-fries, bread or muffins to receive their beneficial properties.
  4. Coconut Oil—
    coconut oil
    Coconut oil not only tastes good, but is good for you. Coconut oil also contains monounsaturated fats (MUFAS), which are good fats that can help contribute to heart health. They also help protect your body from a variety of chronic and debilitating diseases. Coconut oil has other beneficial properties, as well. Coconut oil can help speed your metabolism, help fight and reduce inflammation and boost your immune system. It addition, coconut oil helps prevent wrinkles by plumping up your skin and aides in the digestion process. Make sure you add this super food to your smoothies, coffee, tea, yogurt and muffins to reap its many benefits.
  5. Maca Root—
    maca root
    Maca is a cruciferous vegetable related to broccoli, cabbage and cauliflower. While it has gained recent popularity, it has been around for thousands of years and is known for its medicinal properties. Maca is a nutrient dense root that is grown in the mountain regions of South America. It is typically harvested and ground down to a powder form, making it easy to use.
    Maca is extremely nutritious and is great source of vitamins and minerals. Some nutrients included in maca are calcium, magnesium, copper, zinc, selenium and iron.  A variety of amino acids and fatty acids can found in this root, as well.  Maca is a good source of protein, fat and fiber, which helps your body to sustain energy  and feel full. Maca root has many benefits and is known for its ability to balance hormones. It is also useful in treating PMS, menopausal symptoms, polycystic ovary syndrome (PCOS) and fertility issues. Maca helps with memory issues too, plus it helps increase energy and mood. Make sure you give this super food a try to reap its many benefits.

Thanks for reading!

Barb

Source:

¹”10 Antioxidant Super Foods.” Web MD, n.d. Web. 21 Sept. 2016.

²https://www.medicalnewstoday.com/articles/287710.php

³Gunnars, Kris. “Spinach 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 3 Oct. 2015, www.healthline.com/nutrition/foods/spinach#section1.

4 Axe, Dr. Josh. “Top 5 Maca Root Benefits and Nutrition (No. 4 Is Best).” Dr. Axe, 21 July 2017, draxe.com/top-5-maca-root-benefits-and-nutrition/.

5 Reasons You Have Food Cravings

We all experience cravings from time to time, but what is it that causes them and why do some people experience more cravings than others? Maybe you’re not a sweets person, but all of a sudden a big piece of chocolate cake sounds good. Perhaps you crave something salty and crunchy at a certain time of day or can’t wait to get home and eat a big slice of greasy pizza? Whatever it is, we all can relate. Many people try and resist their cravings and others beat themselves up when they give in, but did you know that your body is actually trying to tell you something? That’s right! Your body is trying to let you know you are missing something, whether it is a vitamin, some nutrient, or maybe just some tender loving care. There are a variety of reasons we all have cravings. In this blog, I wanted to share 5 reasons you have food cravings. Let’s take a look…

5 Reasons you have food cravings:

  1. Seasonal Cravings—
    Seasonal cravings are natural and common for many people. That’s because your body is trying to adapt to the changing temperatures. In the winter months, you naturally crave warming foods like stews, soups and hearty casseroles, whereas in the summer months you tend to crave cooling foods, such as watermelon, cucumbers and salads. Many seasonal cravings also stem from the growing seasons. Instinctively we know when it’s time for certain varieties of food. For example, in the fall, we tend to crave foods that were just harvested such as zucchini, tomatoes, peppers, apples and pumpkins. I don’t know about you, but I love pumpkin! Last week I had a serious craving for something pumpkin—like muffins or pumpkin bread. I actually broke down the other day and made myself some paleo pumpkin coffee cake after searching for pumpkin recipes on Pinterest. I don’t eat a whole lot of sweets anymore, but having a piece was just enough to satisfy my craving and made me feel content. Seasonal cravings are not a bad thing and can be quite comforting. In fact, it is important to eat the foods that are prevalent during certain times of the year, as they help your body perform and function better.

    pumpkins
    pumpkins
  2. Vitamin Deficiencies—
    Many people crave certain types of food because they are lacking some vitamin. In our fast-paced society, many people eat on the run and opt for quick, easy to prepare food. Often times this includes fast food or processed food, which may taste good, but many times it lacks the nutrients our bodies need and crave. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk about how food is fuel, and how many people don’t feed their body the information and nutrients it needs to function properly. Your body needs a variety of nutrients to produce skin, muscle, hair, finger nails, bone and more. When you don’t feed your body the right foods with the right nutrients, vitamin deficiencies can develop, such as an iron deficiency and more. Many people crave chocolate, especially women, at certain times of the month. While this is a common craving, it is not always the fact that you love chocolate, but rather that your body is most likely craving the mineral magnesium. When you feed your body more foods rich in magnesium such as kale, bananas, almonds, avocados, pumpkin seeds, or black beans, you most likely won’t notice the craving for chocolate as much.

    chocolate
    chocolate
  3. Hormonal Imbalances—
    Many people crave certain foods because they have a hormonal imbalance. Again—women can have hormonal imbalances that may cause cravings for chocolate or sweets. When your hormones are in-flux they can also wreak havoc on your body and sleep patterns. When this happens, you are often left tired and run down and many people turn to sweets for a quick pick-me-up. Unfortunately, the pick-me-up is usually short-lived and may leave you reaching for more sweets or more caffeine. People who have hormonal imbalances may also crave cheese or other comfort type foods. Cheese contains  l-tryptophan, which improves mood and promotes relaxation. This is one reason you might be craving a big slice of cheesy pizza, macaroni and cheese or some cheesy lasagna.

    lasagna
    lasagna
  4. Emotional Triggers—
    Many people turn to food when they want to turn away from the daily stresses of life. Food can be comforting and may temporarily give you a good feeling. Unfortunately, eating a box of cookies, or a bag of Doritos is not the best way to deal with a problem you are having with your spouse or significant other, a problem with another family member, or a situation at work. We need to face these problems and work through them instead of turning to food. The next time you find yourself going to your pantry for some junk food, take a minute to ask yourself, “What do I really need?” You need to be curious about what you are eating and why you want a certain item. Maybe you really want to talk to somebody who understands your situation, so call up a good friend instead of reaching for those chips. If you just want to feel better about yourself and change your mood, why not go for a walk, or treat yourself to a little self-care? Go have a pedicure, do some shopping, take a warm bath, or go to a movie. This way you will be taking care of yourself in a way that makes you feel good, instead of beating yourself up after eating some bad food.

    pedicure
    pedicure
  5. Yin & Yang Imbalances— Sometimes people tend to eat the same types of foods and get stuck in a pattern. When you do this, you can actually cause an imbalance. Traditional Chinese medicine teaches that idea of Yin and Yang in the body; that heat and cold exist in the body. There are both warming and cooling foods, which can be both expansive (Yin) and contractive (Yang). When there is an imbalance in the two, it can cause problems or discomfort. For example, if you are eating too many raw foods, over time, you may crave extremely cooked foods. If you are eating a diet filled with sugar-laden foods, you may start craving meat. Your body is naturally trying to balance itself out.
    pork
    pork

    Thanks for reading!

Barb

P.S. Grab a FREE Chapter of Wholey Cow A Simple Guide To Eating And Living here.

Source:
¹https://www.mindbodygreen.com/0-9531/5-reasons-why-we-have-cravings.html

²https://www.rd.com/health/diet-weight-loss/cravings-meaning/

Box of Dreams…

“The future belongs to those who believe in the beauty of their dreams.”
– Eleanor Roosevelt

Have you ever wished for something or had a dream about doing something and wondered if it would ever happen or come true? Everyone has dreams and aspirations, but unfortunately not everyone puts forth the effort to make them happen. What most people don’t realize is that in order for any dream to come true, you must take action. You can hope all you want, but unless you take the necessary steps to move forward, you most likely won’t get anywhere and will probably be left feeling drained and unfulfilled.

Maybe one of your dreams is to get a new job, but have you taken the time to update your resume and send it out? If not, what are you waiting for? If one of your dreams is to change careers, you can take action by going back to school to learn something else that interests you. It may take some time, but the end result will move you in a new direction. How about your health? Are you interested in losing weight and becoming healthier? Instead of talking about it, you need to make a plan and commit to it. One place to start is to ditch the junk food and sugar-filled drinks and start buying more wholesome foods. You can also look for healthy recipes to make and find some sort of exercise you like, whether it is walking, swimming, basketball or tennis. Whatever it is, just do it and do it frequently.

walking
walking

Many people are in the same boat and get stuck in those rapids of life, instead of taking action to move themselves forward. In the book, Spiritual Economics, author Eric Butterworth, mentions the Quaker says, “When you pray, move your feet.”¹ In other words, you can hope and pray, but you also need to take steps to get you moving on the path to your goals and dreams. If you don’t, most likely you will feel frustrated and disappointed. David J. Schwartz, in his book, The Magic of Thinking Big,” tells us, “A good idea if not acted upon, produces terrible psychological pain. But a good idea acted upon brings enormous mental satisfaction. Actions feed and strengthen confidence; inaction in all forms feed fear.”² Now those are some words of wisdom we can all use.

A few years ago, I was invited to a friends home for a dinner party along with a few other ladies. After we ate, my friend who is a life coach, gave each of us a box that looked like a book that opened, along with a few pieces of paper and a pen.

box of dreams

She asked us to take a few minutes to write down a few dreams we would like to see happen in our lives along with the date of the get together and place them in the box. While she didn’t really say why, I believe the idea was for us to examine where we were in our life with where we wanted to go. Anyway— It took me a little time to ponder what I wanted to record, but finally I came up with a few ideas.

When I got home, I took my box and put it on a book shelf in my office, where it blended in with the other books and I forgot about it.

box of dreams on shelf
box of dreams on shelf

Fast forward 3-1/2 years later…

I recently was decluttering my office space and low and behold, there was the box on the shelf just where I had placed it. As I opened the box and read one of the notes, I smiled and felt a warm feeling come over me.

box of dreams with note
box of dreams with note

I had been thinking of taking some nutrition classes and after the dinner party, I decided to take action and enrolled the next week at the Institute for Integrative Nutrition®, (IIN) to become a certified health coach. At that time, I had no idea that IIN also offered a Launch Your Dream Book program, which I enrolled in after I graduated as a certified health coach.  While this may all sound easy and straight-forward, let me assure you the process was not easy. Writing a book can be scary and over-whelming, which is one of the reasons it took me some time to complete it. I had to keep pushing myself forward to push through the fear of it all.

I am happy to say that with some strong determination and many action steps, I completed the task and made my dream true.

Wholey Cow A Simple Guide To Eating And Living

The final result is a simple guide that anyone can follow for healthy eating and living. You can find my book, Wholey Cow A Simple Guide To Eating And Living, on Amazon. If you would like to take a quick preview, you can grab a FREE Chapter here.

How are you doing with your goals and dreams? Make sure you take that first step and keep putting one foot in front of the other!

Thanks for reading!

Barb

Source:

¹Butterworth, Eric. Spiritual Economics. Unity Books, 2001. Page 21. Print

²Brian Johnson’s Philosophers Notes—The Magic of Thinking Big. http://www.entheos.com/philosophersnotes/notes/all/The Magic Of Thinking Big. pg. 6

 

 

5 Protein Breakfast Ideas For Sustained Energy…

Did you know that breakfast is thought to be the most important meal of the day?

breakfast
breakfast

That’s right and is why you should eat breakfast for sustained energy every day! Many nutrition experts agree that after a long night’s sleep your body needs nutrients to fuel your body and help you get your day going. Unfortunately, many people skip breakfast, or opt for something sweet and sugary, such as a donut or breakfast cereal. While eating cereal may be better than eating nothing at all for breakfast, it is a carbohydrate, which your body tends to burn fast and may leave you feeling hungry in a few hours. Many cereals also contain sugar, which causes inflammation in your body. To avoid hunger pains and help keep your energy up, it is important to add protein to your breakfast. Protein stays with you longer and helps give you lasting energy. In fact, according to research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein.¹ That’s a good reason to start adding protein to your breakfast. Why not give your body the sustained energy it needs and help prevent over-eating at lunch-time? That sounds like some “Win Win” advise. Following are some breakfast ideas for you.

5 Protein Breakfast Ideas For Sustained Energy:

  1. Breakfast Egg Burrrito
    breakfast burrito
    breakfast burrito

    Eggs are great source of protein and are not only tasty, but good for you. You can add some other healthy ingredients to your eggs too, including black beans to bring your protein intake up even more. You can also add in other vegetables such as peppers, onions or tomatoes to give your body a boost of vitamins and other nutrients to help fuel your body. You can eat your eggs alone, or wrap them up in a corn or flour tortilla for a quick, easy meal.

  2. Peanut butter toast
    peanut butter toast
    peanut butter toast

    Nut butters such as peanut butter and almond butter are a great source of protein. Spread a little of this tasty butter on some whole wheat or sour dough toast. You can also find a gluten-free bread option if you have gluten sensitivities, or spread your peanut butter on apple for another option. Look for healthier versions of peanut butter and other nut butters, as some brands may contain a lot of sugar, or other additives. Make sure you read the food label to know what you are buying.

  3. Yogurt
    yogurt breakfast
    yogurt breakfast

    Many people are a fan of yogurt and enjoy eating it for breakfast. Yogurt typically contains a healthy dose of protein, but may contain sugar and other added ingredients. Look for a Greek version, as a healthier option. Keep in mind that plain yogurt is also better for you than one with added fruit or other flavors. You can add in your own fruit, nuts and seeds to make it healthier and provide more protein, good fat and nutrients.

  4. Breakfast Smoothie
    breakfast smoothie
    breakfast smoothie

    Breakfast smoothies are a popular choice for many people. They are easy to make, good for you and quite tasty. You can use a variety of ingredients including protein powder, nuts, fruit and vegetables. You can also add in a variety of super foods including coconut oil, chia seeds, maca, cacao chips and more. For a simple smoothie, you can try a scoop of vanilla protein powder, banana, handful of spinach, 1 tsp. of coconut oil and some almond or coconut milk. There are many options, so play around and see what appeals to you.

  5. Oatmeal
    oatmeal
    oatmeal

    Eating oatmeal for breakfast is a great way to start your day and will give you a burst of energy and protein. Feel free to add other items to enhance the taste and protein content. You can add apples, blueberries, walnuts, almonds, coconut and more. Play around to find that perfect taste you enjoy.

Thanks for reading!

Barb

P.S. If you would like other breakfast recipes to try and learn more about living a healthy life-style, check out my new book, Wholey Cow A Simple Guide To Eating And Living. Grab a FREE chapter here.

Source:

¹Kelly, Diana. “High-Protein Breakfast Ideas: 8 Easy Options.” Reader’s Digest, www.rd.com/health/wellness/high-protein-breakfast-ideas/.

5 Summertime Slimming Foods

Awe summertime!

There’s so much to enjoy! One of the things I look forward to in the summer is the fresh produce and what better way to enjoy a beautiful day than eating some summertime slimming food like watermelon! It’s juicy, delicious and refreshing and who doesn’t like a little watermelon juice running down their face in the summer?

eating watermelon

Watermelon is not the only refreshing food plentiful in the summer either, which is a good thing. Garden fresh vegetables are always plentiful, whether you grow your own, find them at a farmers market, or buy some locally grown produce at the grocery store. Some people get fresh vegetables weekly from a Community Supported Agriculture group (CSA). If you’re not familiar with CSAs, they are groups made up of farmers in a particular area who work directly with consumers to buy their crops. These farmers typically offer a number of “crop shares” to people in their local community. I talk a little about CSA memberships and how they work in my new book, Wholey Cow A Simple Guide To Eating And Living. If you are interested, you can find it on Amazon.

In this blog, I thought I would share a few summertime slimming foods with you. Let’s take a look…

5 Summertime Slimming Foods:

  1. Watermelon—
    watermelon
    Watermelon is not only refreshing, it is high in vitamins, including vitamin A and C. Watermelons are also rich in antioxidants including lypocene, which helps your body fight free radicals. As their name implies, watermelons contain a lot of water which can help detoxify your body and help you to stay hydrated. Watermelons have some other healthful benefits, as well. They are known to help lower blood pressure, help reduce insulin resistance and help with sore muscles. Watermelons are plentiful and easy to grow. Some people grow their own in their gardens, but most people like to grab one from the grocery store or farmers market to take with to a BBQ, family picnic, or enjoy at the lake. Make sure you grab one of your own to indulge in some of the health benefits it provides.
  2. Cucumbers—
    cucumbers
    Cucumbers are another summertime slimming food and are loaded with water. In fact, they are made up of 90% water, yet they also offer some valuable healthful properties. Cucumbers are rich in vitamins, antioxidants and have anti-inflammatory properties that benefit the body. Cucumbers contain vitamins, C, K and B5, which helps provide energy for your body. They also contain manganese, which helps build healthy bones, as well as potassium and magnesium, which are good for your heart health. Many people enjoy cucumbers in salads, or like to eat them alone. Gardeners often like to can them to enjoy pickles in the fall and winter months. Cucumbers can also be added to water to help hydrate and detoxify your body. They can also be added to green juice, or smoothies for an added boost of nutrients.
  3. Carrots—
    carrots
    Carrots are not only sweet and crunchy, they are another slimming vegetable that packs some powerful nutrients. Carrots are loaded with vitamin A, which is good for you eye health. They are rich in beta carotene and helps protect you from macular degeneration and cataracts. They also have other health benefits including helping to prevent cancer, especially lung and breast cancer. They also help slow down the aging process and promote healthy skin. Make sure you eat plenty of this vegetable for vitality and both eye and skin health. Who doesn’t want healthy eyes and less wrinkles? Carrots also help detoxify the body and contain fiber that helps with your digestive process. Make sure you snack on plenty of this crunchy vegetable.
  4. Tomatoes—
    tomatoes
    Tomatoes are another slimming food that are bountiful in the summer. Many people grow their own tomato plants in the garden, or have a potted plant for the patio or deck and why not? They are easy to grow, tasty and have many nutritional benefits. Tomatoes are an excellent source of vitamin C. They also contain vitamin A, E, B6 and K. They are also a good source of potassium and fiber and can help boost your metabolism. Tomatoes are also good for eye sight and skin health. They also help detoxify the body and help reduce inflammation. Tomatoes help reduce cholesterol and improve heart health. Whether you grow your own, or purchase tomatoes at the grocery store, make sure you add this vegetable to your diet for its many healthful properties. Tomatoes can be eaten alone, sliced on salads or sandwiches, or added to pasta. They can also be added to stir fries, rice and more.
  5. Peppers—
    peppers

Peppers are another summertime slimming food that packs a punch when it comes to your health. Peppers contain a host of vitamins and help your immune system. Peppers contain plenty of vitamin C, E and B6. They also contain phytochemcials and antioxidants, which help protect your body. Peppers have a number of health benefits including helping with eye health and anemia. If you have an iron deficiency, make sure you add some peppers to your diet. They contain a decent amount of iron, which can help keep your energy up.  Peppers are low in calories and are great for dipping. You can add them to salads, rice, spaghetti, and more. Peppers come in a variety of colors, shapes and sizes and are part of the chili pepper family. Although some peppers are hot, you can find varieties that are medium to mild in flavor. Make sure you add this sweet vegetable to your diet for its many healthful properties.

Thanks for reading!

Barb

Source:
¹Gary. “25 Science-Backed Health Benefits of Watermelon (#11 Is Impressive).” Well-Being Secrets, 24 Jan. 2017, www.well-beingsecrets.com/health-benefits-of-watermelon/.
²“What Are Cucumbers Good For?” Mercola.com, foodfacts.mercola.com/cucumber.html.

³“10 Benefits of Carrots: The Crunchy Powerfood.” 10 Benefits Of Carrots | Care2 Healthy Living, www.care2.com/greenliving/10-benefits-of-carrots.html.

Get Back To The Basics Of Eating With The Weston A. Price Diet…

When it comes to our food consumption habits, it would do us all good to back to the basics of eating. Over the years, we’ve gone astray from eating local farm-fresh produce, seasonal fruits and vegetables, whole farmed grains and pasture raised animals on a consistent basis. Today many of our fruits and vegetables are imported and available all year long. Our society has also grown accustomed to processed foods containing additives and preservatives and tend to eat more of them than real, wholesome foods. These foods often contain sugar and processed oils that are not good for your body and are a big part of the obesity epidemic and many health problems. That is why is important to get back to the basics of eating.

fruit and vegetables
fruit and vegetables

In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about  the Institute of Integrative Nutrition, (IIN) where I studied to become a certified health coach and learned over 100 different dietary theories. While they are all interesting and have value for different people, one theory in particular called the Weston A. Price dietary theory, focuses solely on the importance of getting back to the basics.

Basic foods
Carrots

This dietary theory incorporates a traditional diet based on what our ancestors ate. The organization was founded by Weston Price, DDS, who was a nutrition research pioneer. “Dr. Price’s research demonstrates that humans achieve perfect physical form and perfect health generation after generation only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats.”¹ The diet focuses on eating whole, unprocessed foods.

Cow
Farm animal

Some foods in the Weston A. Price Diet include the following:

  • Fresh fruits and vegetables
  • Meat from from pasture-fed animals including beef, lamb, game, and organ meats
  • Pastured Poultry and eggs
  • Wild fish and fish eggs
  • Full-fat milk products
  • Whole grains
  • Nuts and seeds
  • Cod liver oil
  • Traditional oils such as olive oil and sesame oil
  • Fermented fruits and vegetables
  • Home-made stock from bones of pastured animals
  • Traditional sweeteners such as honey, maple syrup, etc.

Some other recommendations of this diet include getting plenty of rest and exercise. Practicing forgiveness and having a positive mindset with consistent positive thoughts is also advised.

Thanks for reading!

Barb

Source:

¹”About the Foundation.” The Weston A. Price Foundation. N.p., n.d. Web. 21 July 2017.

²”What to Know About the Weston A. Price Diet.” Institute for Integrative Nutrition. N.p., n.d. Web. 24 July 2017.