Browsing Tag:

food

  • Beauty, Clean Living

    Natural Supplements & Herbs to Boost Your Immunity

    Certain vitamins, supplements and herbs are known to boost your immune system and protect your body from viruses, bacteria, and other pathogens. Along with proper nutrition and exercise, you can support your immune’s defenses by adding these supplements and herbs to your diet.

    Disclaimer: I am not a medical professional and the information on this website is for informational purposes only. As always, check with your healthcare provider before starting any medical treatment. This blog has not been evaluated by the FDA. Any products or methods mentioned are not intended to diagnose, treat, cure, or prevent any disease or ailment.  Full Disclosure and Disclaimer here.

    Vitamin C

    This essential vitamin and powerful antioxidant plays an important role in cellular function. Vitamin C is needed to support immune function, enhance iron absorption, protect against environmental oxidative stress, and aids in memory support, skin health, and bone structure.
    Our go-to is this Vitamin C supplement by Seeking Health. It’s perfect for mixing in smoothies too!

    Vitamin D3/K2

    Vitamin D is essential to bone and cardiovascular health. It helps fights infections and bacteria, assists with calcium absorption, and may prevent heart disease, osteoporosis, and a host of chronic illnesses. It is important to take Vitamin D3 and K2 together for maximum absorption.
    My recommendation.

    n-acetylcysteine (NAC)

    NAC or n-acetylcysteine is a supplement composed of an essential amino-acid and powerful antioxidant that supports your immune system, respiratory health, kidney and liver function, reproductive system, brain health and is used in the treatment of various diseases. My recommendation.

    Honey

    This naturally sweet substance, boasts both antimicrobial and antibacterial properties. Honey contains important antioxidants and is used for medicinal purposes as well as wound healing. Different types of honey contribute to their effectiveness. This Manuka honey, is high-quality, full of antioxidants and great for antibacterial needs.

    Zinc

    A nutrient that aids in digestion, hormone production, nerve function, metabolism and many other processes. While zinc is essential to a healthy, strong immune system, the nutrient is also needed to heal wounds, fight infection, and support normal cell growth. Additionally, numerous studies show, the nutrient may protect against respiratory infections. Did you know…approximately 30% of older adults are considered deficient in the nutrient?

    Magnesium

    Magnesium is an crucial mineral that strengthens bones, protects your heart, fights inflammation, helps heal wounds and assists your body in the fight against viruses. It can also prevent migraines, lower your chance of getting diabetes, and plays a role in managing oxidative stress, nerve and muscle function, blood pressure, and immune health. We take this supplement by Natural Vitality Calm.

    Elderberry

    High in antioxidants and nutrients, elderberry not only increase immune system function, but has respiratory benefits as well. Studies show, it may reduce cold and flu symptoms and inhibit the growth of bacteria, in addition to numerous health benefits. This natural supplement, especially when added to your vitamin regimen, is a great addition to your prevention routine.

    Apple Cider Vinegar

    Organic, unfiltered apple cider vinegar which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance which in turn can help kill harmful bacteria, lower blood sugar, boost heart health, promote weight loss, and provide skin care benefits.

    Add fresh spices & herbs to your diet!

    1. Cinnamon | loaded with antioxidants, fights inflammation, regulates blood sugar, heals damaged tissue, and may protect against cancer, diabetes, and heart disease.
    2. Ginger | a powerful antioxidant that rids the body of toxins with anti-oxidative properties, improves circulation, cleanses the colon, prevents nausea, fights bacteria, infection, and inflammation.
    3. Garlic | anti-bacterial/anti-fungal properties (although studies show this may not be as effective when heated), fights infection, increases antioxidant enzymes, may prevent heavy metal toxicity.
    4. Turmeric | contains Curcumin which is a potent anti-inflammatory, improves skin and digestive issues, heals your gut, boosts brain function, inhibits fungal growth, suppresses tumor cell growth.

    Other supplements and vitamins you may want to add to your immune boosting supplement list are…

    Selenium and Vitamin A

    Stay healthy and happy!

    Sources:

    1. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
    2. https://www.webmd.com/balance/ss/slideshow-health-benefits-nature
    3. https://www.ncbi.nlm.nih.gov/pubmed/29099763
    4. https://health.clevelandclinic.org/elderberry-a-natural-way-to-boost-immunity-during-cold-and-flu-season/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
    6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241507/
    7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609166/
    8. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple- cider-vinegar#section1
    9. https://www.webmd.com/diet/ss/slideshow-diet-magnesium  
    10. https://pubmed.ncbi.nlm.nih.gov/19710611/ 
    11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
  • Babies & Kids, DIY & Recipes

    Quick Healthy Snack Ideas For The Whole Family

    In today’s world, so much of our food is processed, so when my little one started to eat solids, I was looking for healthy alternatives without the preservatives and additives. The recipes below are not only super simple to make, but as my 2 year old would say, are “delicious and nutritious”! Enjoy.

    Frozen Bananas Slices

    1. Slice bananas.
    2. Sprinkle with cinnamon and cocoa powder.
    3. Place on a glass plate. Freeze (30 minutes or more) and enjoy!

    Easy Banana Oat Bites (Egg-free!)

    1. Add 1 Banana, 1/4 Cup Quick Oats, and 1 tsp of vanilla extract.
    2. Sprinkle in cinnamon, cocoa powder, & raisins – depending on preference. Mix.
    3. Pour mixture into 6 muffin liners and press flat. Bake at 350 Degrees F for 6-10 minutes depending on your texture preference (softer vs. firmer).
    4. Let cool and enjoy! We usually double this recipe to make the bites a bit thicker.

    Nutrient-Packed Popsicles & Smoothies

    1. Blend water or coconut water, bananas, mango, berries, carrots, celery, spinach, kale or any fruit/veggie combo together.
    2. Optional Nutrition: Add Vitamin C Powder, Beet Powder, Magnesium, Chia or Flax Seed for an extra boost!
    3. Then, to make the smoothie Popsicles… Pour into a popsicle mold, like the one we have, and enjoy!

    Our favorite blend: Banana, strawberries, cherries, blueberries, carrots and chia seeds! If you’ve never had carrots in a smoothie before, start by adding just a few. Blend well.

    Kale Chips

    1. 1 Bunch of Fresh Kale – thoroughly wash and dry the kale. Then, cut off stems and tear into bite sized pieces.
    2. Toss with olive oil and salt.
    3. Line a baking sheet with parchment paper and place kale on sheet.
    4. Bake at 350 F, turning half way, for approximately 15 minutes or until edges begin to brown – not burn!

    Yogurt Bark

    1. Cut fresh strawberries into tiny pieces.
    2. Mix in a bowl with yogurt.
    3. Pour mixture onto a baking sheet (lined with parchment paper) an freeze for at least 2 hours.
    4. Break apart into smaller pieces and enjoy!

    MORE HEALTHY SNACK IDEAS WE LOVE…

    • Ants on a Log (celery, peanut butter or almond butter, and unsweetened raisins)
    • Carrots Sticks & Almond Butter
    • Apple Slices with Peanut Butter or Almond Butter
    • Bell Peppers & Hummus
    • Cucumbers & Hummus
    • Pumpkin Seeds
    • Toast with Avocado and Tomato
    • Unsweetened Applesauce & Cinnamon
    • Nuts & Unsweetened Raisins
    • Hard-Boiled Eggs
    • Caprese Skewers
    • Kefir or yogurt
    • Almond Butter and Jelly Tortilla Roll-Ups
    • Hummus, cucumber, cracker sandwiches
    • Almond Butter & Banana Sandwiches (just those two ingredients!)
    • Oatmeal
    • Avocado Slices
    • Healthy Blueberry Muffins
    • Oat Energy Balls

    Looking for non-toxic kitchen items? Cups, plates, utensils, mixers, and more? Check out my personal recommendations of products I use in my home! Free of BPA, lead, cadmium, heavy metals and many other toxic chemicals.

    Full disclosure and disclaimer here.

  • Babies & Kids, Beauty, Clean Living, DIY & Recipes, Healthy Home

    EWG’s Clean 15 / Dirty Dozen Guide

    The Environmental Working Group (EWG) created a list of produce that contains the highest level of pesticides, the “Dirty Dozen” and likely the lowest levels of pesticides, “Clean 15”. The information compiled is based off of the USDA’s yearly Pesticide Data Report.

    While I try eat organically as much as possible, it is advisable to always purchase produce that is “organic” if listed under the “Dirty Dozen” category. Conventional produce can be riddled with pesticides. Strawberries top the charts and have been found to have the residue of 22 different pesticides in just one sample.

    Keep reading to learn more about the ‘Dirty Dozen’ and ‘Clean 15’.

    EWG’s Dirty Dozen for 2020
    1. Strawberries
    2. Spinach
    3. Kale
    4. Nectarines
    5. Apples
    6. Grapes
    7. Peaches
    8. Cherries
    9. Pears
    10. Tomatoes
    11. Celery
    12. Potatoes

    EWG’s Clean Fifteen for 2020
    1. Avocados
    2. Sweet corn
    3. Pineapples
    4. Sweet peas (frozen)
    5. Onions
    6. Papayas*
    7. Eggplants
    8. Asparagus
    9. Cabbages
    10. Cauliflower
    11. Cantaloupe
    12. Broccoli
    13. Mushrooms
    14. Honeydew Melon
    15. Kiwi

    * A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.
    – Source: EWG

    Hundreds of insecticides and herbicides are used when harvesting crops each year. By choosing to purchase organic foods, you are reducing the amount of chemicals you ingest, supporting ethical farming, and positively impacting our environment. Choose organic whenever possible!

    Learn more: Why Choose Organic.