As the summer approaches, here is our monthly inspirational quote to inspire you to stay the course on your path to a more healthy lifestyle.
Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle. ~ Christian D. Larson
Enjoy, and please feel free to share the inspiration!
This was written by Student Intern Abigail Kennedy. Thank you Abigail for a great recipe!
Let’s face it; all of the best foods always come in bowls. Changing up your typical morning smoothie from a cup to a bowl opens up the door for endless possibilities. You may be thinking- why in the world would I put my smoothie into a bowl? Let me just tell you one word: toppings. That’s right, I said toppings! Converting your normal drinkable smoothie into a “spoon-able” one allows for the opportunity to add exciting (yet nutritious) toppings to give your breakfast a little extra pep!
First start with the smoothie base:
– Choose a liquid that you want to primarily make your smoothie out of.
-Examples: low-fat dairy milk, almond milk, soy milk, coconut water/milk, yogurt
-1 cup frozen fruit or vegetables
-½ c ice
-1 scoop protein powder
-1 T cacao powder (if desired)
-1 T superfood (spirulina, hemp hearts, chia seeds, flax seed, maca powder, nut butter)
-Don’t be afraid to sneak in a little green! (½ c spinach, kale, or chard!)
-The rule of thumb for a complete smoothie bowl is using this combination: the fruit, the crunch, the health booster, the sweetener, but it can be altered to your liking! Some example toppings are:
- Pumpkin seeds
- Shredded coconut
- Hemp hearts
- Sliced fresh fruit
- Chia seeds
If you are looking to make your smoothie bowl a little more personal:
To aid in weight loss: Use berries vs. tropical fruits (banana, pineapple, oranges) to help cut some of the sugar. Add a healthy fat (avocado/coconut oil) to help with satiety!
For the endurance athlete: Add bananas/beets to help with energy during a long workout. Also, adding soaked oats/quinoa helps to add a little extra oomph!
Breastfeeding mother: Add ground Flax seed, soaked oatmeal, or fresh ginger root to help with milk supply!
This is my favorite time of the year, not only because of the warmer weather, but because there is an abundance of seasonal produce available starting in the spring and early summer!
One of my favorite foods of the season is strawberries, they are very versatile in dishes and are chock full of nutrition. Strawberries are great for immunity because they are full of water, fiber, Vitamin C, and Vitamin A. Try them is this recipe for Strawberry Spinach Salad.
Try this delicious recipe for a strawberry spinach salad- makes a great appetizer or light entrée.
Makes: 8 servings
There are many health benefits from eating a fiber rich diet. Dietary fiber is found in plant-based foods and is important for overall digestive health and blood sugar control.
This type of carbohydrate cannot be broken down and passes through the body undigested. Dietary fiber helps to regulate sugar use within the body and also helps to keep hunger at bay. There are two types of fiber, soluble and insoluble, both of which promote healthy digestion.
Soluble fiber mixes with water to form a gel in the GI tract, slowing digestion and regulating nutrient absorption. This type of fiber helps with lowering cholesterol levels and may improve glucose tolerance in diabetic individuals. Food sources include legumes, grains, fruits, vegetables, dried beans, peas and flaxseeds.
Insoluble fiber does not interact with water, but can help food move through the digestive system which promotes regularity. This type of fiber acts as a natural laxative. Insoluble fiber can be found in the peels of fruits, such as apples and grapes. Other food sources include whole wheat grain products, carrots, cucumbers, and tomatoes.
“The best sources of fiber are whole grain foods, fresh fruits and
vegetables, legumes, and nuts.” –Harvard School of Public Health
Tips for increasing intake of fiber:
1. Eat more whole fruits (versus fruit juices or canned fruits)
2. Replace white grain foods with whole grain products
3. Choose breakfast cereals that list ‘whole grain’ as the first ingredient. (Ingredients are listed in ascending to descending order)
4. Choose to snack on raw vegetables versus processed snack foods (veggies with hummus or peanut butter is a great option)
5. Include more beans or legumes in meals throughout the week
Recommended daily value: 25-35 grams per day
Based on recent research, fiber can reduce the risk of developing chronic conditions such as heart disease, diabetes, diverticulitis, and constipation (IBS). High fiber intake has been linked to a lower risk of metabolic syndrome.
Many people think dark circles under your eyes are genetic and that there is nothing you can do about it.
However the delicate area under your eyes are prone to be affected by numerous culprits, not just genetics, everything from sleep deprivation to sun damage, environmental triggers, or allergies.
The skin under our eyes is thin and it becomes thinner as we age so this is one reason circles under our eyes can look darker as we get older. Dark circles under the eye area can also be caused from rubbing ones eyes too much or harsh scrubbing and tugging and pulling this delicate skin.
Puffiness is caused by fluid collecting under the eye and some people call this bags under their eyes. This can be caused by allergies, crying, water retention or sinus infections.