What if I told you that eating healthy doesn’t have to feel restrictive or cost you an arm and a leg?Continue reading “5 Tips to Eat Good & Feel Good”
Y O U
N E E D
W A T E R
So, if you’re one of those people who says “I can’t stand the taste”,
suck it up fuel yourself with H2O.
Go Bananas Over Bananas!
How amazing is it to know that the earth created a super food that is easy to carry, quick to eat, and the peel helps feed our soil?
Perfect for a baby’s first food all the way to the golden years, bananas offer a list of benefits longer than a drug store receipt. There’s no doubt that bananas should be a staple food in our every day eating habits.
One of my favorite thing about bananas,
THEY ARE CHEAP!
Meaning, this sweet yellow delicious fruit is cost friendly, averaging .40 cents per pound. This makes it affordable to throw in every child’s lunch box with the ability to offer it at breakfast and snack time as well.
Plus, for those who are super active, they make the perfect pre-workout snack, giving your body sustainable energy.
(Did you know? Botanically, bananas are a berry!)
- Enjoy them as a whole or toss in recipes!
Bananas can be used as a binder and natural sweetener in recipes. Once you learn about how powerful these yellow beauties are, you’ll want to explore all the different ways to indulge in them.
Some of my favorite ways?
- Slice ripened bananas and place on a cookie sheet in the freezer. Once frozen, place in a freezer safe container / bag to use for smoothies.
- Mash to use in muffins, breads, pancakes, and more!
- Click here for my “Gettin’ Groovy with my Smoothie!” recipe
[Over ripe bananas are 8x more effective in enhancing white blood cells.
The dark spots = TNF (Tumor Necrosis Factor) which can help when fighting cancer cells.
Bananas = Brain Boosting Power
Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to promote relaxation and mood.
They are high in amino acids; these will keep you happy and relieve your stress. Magnesium and calcium protect against depression.
Lots of potassium for even more brain power.
Eat a Banana a day to improve memory and concentration.
11 Healthy Benefits and Fun Facts:
Currently, there are 1000+ different varieties of bananas growing around the world. However, 95% of banana exports come from a single cultivated variety called the Cavendish variety
Great first food for children, adults, and up into the golden years.
Packed with Vitamin B6, which reduces joint inflammation. It also fights type II diabetes, stimulates the production of white blood cells, and improves your nervous system.
Well ripened bananas contain a fiber in them that maintains and improves bowel function by enhancing the movement of waste through bowels. Eating bananas on a regular basis may help relieve constipation.
Eating 1 banana a day increases immune system support.
Regularly eating them can lower your risk of Kidney Disease by 40%.
Bananas contain phytosterol which lowers the level of cholesterol in the blood and maintains the health of blood vessels.
Helps curb sugar cravings. Eating sugar in the form of a whole fruit has a much different effect on the body than consuming isolated (processed) sugars in sodas, candy, and sweets. Fruit is loaded with fiber, water, vitamins, minerals, and other nutrients which make it so healthy that research has shown that no one, not even those who suffer from Type 2 Diabetes, should avoid or highly restrict fruit (unless directed by your medical professional*).
High in potassium (potassium helps normalize the heartbeat. when we become stressed, our potassium levels drop. eating a banana can be beneficial in rising our potassium levels back to normalizing and helping our happiness).
High Iron, helping those with anemia.
Healthy Gut equals a healthy immune system, and recent research has found that the gut has a ‘brain’ of its own, helping control our mood and mental state.
I hope you learned a thing or two…
the more you know, the more you grow.
Your Happy Helper,
Certified Holistic Nutritionist
* I am not a medical professional. Nor do I play one on tv. But to be fair, I have seen every episode of Grey’s Anatomy (4 times), Private Practice (2 times), House (2 times), so…….. No, seriously, for legal reasons, I am NOT a medical professional. But, Plant-based nutrition did save my life, and my mission is to help as many people as possible with the knowledge I’ve learned along the way. =)
My dark goddess friend, Heather Hauck made me these mouth watering balls after my explant surgery and I’ve been craving them since. I’m all about health and self-love so best believe I’ve been fulfilling my wants while giving my body what it needs.
What makes these balls so magically delicious is the powerful ingredients that they’re made of. Packed with 6 different types of nuts and seeds, along with other healthy goodness, these balls are stuffed with health-promoting nutrients.
Nuts and seeds have been scientifically proven to have positive health outcomes when consumed regularly. People in the blue zones of the world typically eat a handful of various nuts a day (around 2 oz.).
Omega-3 fatty acids are nutrients that our bodies need to survive and thrive, yet doesn’t make on its own. These nutrients naturally protect our heart and blood flow, but we have to get this from either food or a supplement. There are many whole foods that contain small amounts of Omega-3 fatty acids, but some contain much higher levels (such as flax seeds, hemp seeds, chia seeds, and walnuts).
Speaking of walnuts, have you ever noticed how they look like a brain? Walnuts contain brain boosting powers with a decent dose of neuro-protective compounds and antioxidants; this helps achieve optimum brain function. They are loaded with a combination of vitamins and nutrients, like melatonin, that have been linked to improved cognitive function, memory and mental stamina.
As for looking into the future, walnuts may reduce the risk of Alzheimer’s, dementia, and other brain related diseases.
To break it down simply, nuts have been studied and shown to:
– Improve Sleep
– Be Heart Healthy
– Maintain Brain Health
– Improve Metabolism
– Promote Youthful Skin
– Fight Disease and Cancer
– Boost Energy
– Improve mood
– Boost Immunity
Plus SO MUCH MORE!
PRO TIP: EAT NUTS AND SWALLOW THE SEEDS
Okay, enough about how nuts and seeds are basically superpower fuel, let’s jump into why you’re really here….
If you’re looking for a way to help clean out years of build up from chemicals and toxins from all the gung, this guide is for you!
We encounter exposure to heavy metals daily from the products we use on our bodies, cleaners, and even in our water supply and environment.
As we now know with research, breast implants are filled with over 45 chemicals and heavy metals.
These toxins build up over time in our system and can stay for years, causing harm to until we clean them out.
There are several ways to detox your body from heavy metals, since we’re focusing on foods, you’re going to learn which foods help fight and break down the build-up. The extra bonus here is that all these foods also help repair and heal our bodies from the way our organs function to our mental health.
To put it simply, aim to eat whole unprocessed foods by following the 90/10 rule.
Meaning, eliminate processed foods and 90% of your diet comes from plants:
& whole grains
The remaining 10% may come from another source like meat or dairy.
If you’re thinking this is a vegan diet, think again. This focuses on eliminating processed foods, (which as we all know plays a major role in our poor health) and fuels our body with pure whole foods. Foods in the 90%, all carry benefits relating to every part of our being, from helping combat illness and disease, the way our heart beats, our lungs, kidneys, bowels, hormones…..they support the most crucial part of our body, our gut health.
Also, I encourage you to read this article about The Brain-Gut Connection.
Gut. Health. Is. Key.
(Photo from unicity.com)
Heavy metal toxicity is related to chronic diseases and a list of symptoms including:
-Female issues (period, hormones, infertility)
-Anxiety & Depression
– Abdominal Pain
There are yummy foods out there that are cost friendly and packed with superhero benefits that carry probiotics, antioxidants, vitamins and minerals.
Heavy Metal Cleaning Foods:
– Leafy greens
– Flax & Chia Seeds
– Wild Berries
Incorporate these foods as much as possible into your 90/10 daily food intake.
You can start your morning with a glass of lemon water and avocado toast with tomatoes, onion, cilantro, basil, and choice of seeds. Add greens and berries to your smoothies and make a salad for lunch. You can also make a tomato-based sauce using crushed tomatoes, garlic, onion, oregano, & basil. Chili is another amazing recipe that you can use many heavy metal detox foods to. Stir in some hemp seeds to hide an extra boost!
Foods to Avoid:
– Rice (even though rice has beneficial nutrients, the lead levels are high for detoxing. If you do cook rice, make sure to rinse it under cold water for 3 minutes to reduce the arsenic exposure.
– Fish (fish contains high levels of mercury)
– Processed foods are called processed for a reason. They go through a process of fillers and unnatural ingredients added, raising our exposure and levels of harmful chemicals. These foods do not contain nutrients our bodies need to thrive and “gets in the way” of whole foods doing their job.
– Dairy & Meat should not be avoided but consumed with awareness. This is because most meat and dairy products these days are not what the farmers had 80 years ago. The added fillers and chemicals are a biproduct to one of the reasons why so many struggle. When consuming meat or dairy, choose products that are as close to farm as you can get, fresh. Don’t worry, plant based foods carry all the protein and nutrients you need!
Where to begin:
Start by looking at what you’re eating. Track your daily food intake for 24-72 hours, you can do this by keeping a note in your phone or even by taking photos. Focus on how much (& many different kinds) fruit, veggies, whole grains, berries, greens, seeds, nuts, beans, and legumes. Compare to the amount of dairy and meat, as well as your processed foods.
Tracking your food is a way to really see what’s going because you literally see it on paper. Keep track of your daily food and drink intake by keeping a note in your phone or snapping a photo. This will allow you to reflect on what you’re getting in and show you where small changes can be made to create a big difference.
Meal Planning and Tips:
-Meal prepping will save you on time and frustration. This also allows you to have more control over what you’re going to eat and plan. You can make ready-to-go smoothie bags to keep in the freezer and cook beans, baked veggies, and other meals to keep in the refrigerator.
-Have at least one fruit or vegetable at every meal.
-Make your own trail mix with nuts, seeds, and dried fruit.
-You can make numerous detox smoothies using recipes with ingredients like berries, lemon, cilantro, parsley, apples, seeds, coconut water, and greens.
-Add seeds like hemp, chia, and flax to smoothies, oatmeal, and toast.
(photo deliciously provided by Kelly Jilson)
-Spices and herbs like cilantro and turmeric are packed with powers that help break down heavy metals. Look for ways to add them to your dishes like making a tomato sauce with basic, oregano, garlic, and onion.
–Variety is key! Since each different plant food is unique, they all have unique benefits. An apple and a banana are both a fruit but help our bodies in different ways.
-Drink plenty of water. First thing in the morning, at your meals, and sipping in between. Water hydrates all 37.2 trillion cells in our bodies, helping us cleanse and repair.
This is not a strict diet that tracks calories, carbs, or protein. This looks at the benefits of the food as a whole. If you consume veggies, greens, fruits, berries, seeds, nuts, beans, and legumes, also whole grains, you will receive all the vitamins, minerals, and nutrients that you need, including your protein! The body is magic like that with plant-based foods!
This is a lifestyle of eating that protects and fuels our bodies while helping us become the happiest and healthiest version of ourselves.
This change isn’t expected to happen over night and I want to make sure you know one thing: you are amazing just for reading this far in an article about nutrition. Maybe you’re curious or ready for change, whatever the reason is, I hope you’re able to take something away from this.
I must also note, all of our bodies work differently, if you feel this isn’t for you, that is okay!
Have fun in the kitchen, get creative with your foods, and know that what you’re eating plays a big part in you charging and maintaining your super powers!
***If you have any serious medical issue, consult with your doctor before making major lifestyle dietary changes to track medication.
Every small change creates a big difference in our health and our happiness. ❤
Your Happy Helper,
Certified Holistic Nutritionist