How to Nutrient Boost your Diet

10 Simple Diet Upgrades you can do Right Now to Change up Your Routine.

With the overwhelming amount of wellness advice out there, it’s all too easy to want to give up and forget doing any of it. In my experience, it’s never about what you should be doing instead, and everything about the practical, everyday swaps and additions you can make to increase your ability to feel amazing & love what you eat.

1) Read the Label- there is nothing better than being empowered, one of the very first thing I did was start reading labels. It’s unrealistic to assume that you will stop buying convenience foods, or pre-packaged items. That makes life easier! And you don’t need to stop doing it all together.  I started by looking at the ingredient list for my favorite things to buy pre-made; like pasta sauce, coconut yogurt, almond milk, salad dressing, chips, and cookies. Ingredients are listed by volume, if the first ingredient is sugar, salt, or oil- you might want to question it. Those ingredients are not inherently bad, but you do want to make sure you are in control of how much extra gets added.  If you cant pronounce the ingredients, or it contains modified ingredients of any kind, it’s better not to.  I noticed that the organic section was easier to navigate, the ingredients a lot more familiar. But just because it’s organic doesn’t mean its good either. Even if you decide to get it, at least you know what you are getting and that made me feel in control and confident with my diet.

2) Variety is the spice of life- start incorporating more veggies and fruits into your diet. Choose your favorites and have more of them. Then start trying some you don't have often, or maybe even ones never tried. I can’t count how many times I’ve done this and find I actually did like mushrooms.  The Farmer’s market is my favorite place to shop, so many options, and the farmer can usually tell you what to make with it! It can be as easy as just boosting something you get all the time. Add a bunch of finely chopped mushrooms, carrots, zucchini to your pasta sauce. If I’m making a soup, I almost add a handful of chopped spinach at the end, or I put fresh basil, cilantro, green onion, or parsley to garnish my dish (bonus points, it looks pretty!). Salad dressings are surprisingly easy to make too.


3) Try Smoothies and Juices- have a fruit smoothie and add some greens, add in a Juice as your afternoon snack. You can make these in the morning pretty efficiently and pack them to go. It really helps when you are hungry for a filling snack, and is an easy way to get more greens into your body. More greens= glowing skin, healthy nails, unlimited energy.

4) Buy Based on Quality- I like to buy organic, but I always shop based on quality. Buy what looks good and what is in season at your local store. Organic produce isn’t treated the same as conventional, and it goes bad quicker, so it’s always extra incentive for me to use it right away. Shop Local this is even better if you can. The shorter transit time, the better it is for you, and it is more suited to your body in this environment. I always shop by this list, as a general rule "Environmental Working Group: Dirty dozen and Clean 15 list"

5) Do Meatless Monday- you can find tons of vegan recipes online. One thing that helped me a lot when I started was the limitless options out there. Seriously, so many recipes! Before I went vegan, I had a falafel at a Lebanese restaurant and I remember being blown away that you could make something taste so good with just beans, and that you could live on legumes and vegetables! . Change is gradual, lean into it, play, experiment, have fun, get comfortable, see what feels right for you.

Make it a goal to try one new veggie dish every week and keep the ones you love in your rotation. I credit having so much variety as the reason I never feel like going back.
— Jocelyn

6) Hydrate- when you are hungry, you are usually thirsty. I never liked drinking 8 glasses of water a day, so I don’t try to. I have 1 L of warm lemon water first thing in the morning, and sometimes that’s all I’ll have. You will get a lot of natural water from increased fruit and vegetables too! Try to up that amount if you enjoy coffee. 

7) Exercise- who doesn’t love to move their body? I’m personally not a fan of the gym, but I love hiking, running outside, and yoga. I believe that taking care of my body, led to me wanting to feed it better, and I stopped eating junk food and starting having more fruit and salads. Naturally!

8) Build up Your Staples- meal prepping is a big help in this department. Especially when you are hungry. If you can, have some different canned beans like chickpeas, lentils, black beans on hand to add into a salad, pasta, or chili. I always like to have hummus and tahini spread in the fridge, for easy salad dressings and to dip crackers in when I’m really hangry! Chickpeas are amazing and so so filling. Quinoa is another high protein friend. It cooks in 12 minutes and has relatively no flavor, which gives you the perfect blank canvas and lots of options.

9) Be Mindful of Your Portions- up the vegetables on your plate (at least half), and minimize the amount of meat (about the size of your palm). Thanks to vegetables heavy water content, they actually make you full quite easily, while containing less calories.

10) Don’t Fear the Fat – in my dieting days, I thought fat was the devil. When I started having less meat, I changed my mind. I switched my no fat yogurt to full fat yogurt. Which allowed me to have less, and feel more full. A handful of almonds, using almond butter, and smearing my toast with avocado have become daily rituals. And it didn’t make me fatter. 


CONTRIBUTOR

Jocelyn Alisha

Is the creator behind "Beautifully Wild" an online platform designed to inspire women to reconnect back to their true nature and live life on purpose. She is plant-passionate and a big believer in eating intuitively, seasonally, and locally and following what feels right, versus what is suggested. She is a Nutritionist, and the curator behind the former "Pure Raw Nature" Smoothie and Juice bar, in Calgary, Alberta, Canada. 

When she is not in the kitchen creating, she is seeking inspiration outside, in the abundant forest behind her home. Writing for her blog Beautifully Wild, and using her unique nutritionist background combined with intuition to help clients from all over the world awaken to their radiance by cultivating practices in self-love, natural beauty, and eating from a place of connectedness. 

Follow her path on Instagram  |  Youtube  | Twitter

6 Reasons Why You Should Take Up Yoga

How yoga is changing me

Yoga and I have an interesting relationship.

I was 19 when we first got to know each other. My friend Carolina (she’s in the photo below) took me to a class – and I couldn’t get into it at all. I struggled to understand the mental side of the practice.

Three years later and I now know why this happened. I was focusing too much on the difficulty of each asana, how I looked, the fact that I couldn’t hold a triangle pose for more than three seconds. Instead of enjoying the process of learning. Because yoga’s all about that the process and the learning.

Since I committed to practice every day, I’ve noticed many many benefits. Here are my top six:

1.      Strength
If you’re like me and the idea of being in a gym lifting weights is hell, maybe you should consider doing yoga to build your strength instead. Every time you transition from pose to pose, you lift our body weight. Isn’t that great? And trust me, I’ve never been stronger. Even my arms look toned!

2.      Body awareness
One of my favorite things about yoga is that I don’t need to push harder or sweat if I don’t feel like it. I do what feels good to my body. This has helped me to bring awareness of my body, find purpose with my movement and even gain coordination. I find my mind telling me “long back and neck”, “shoulders away from ears”, “exhale and release gently”. I’ve become good at listening to my body and taking care of it.

3.      More flexibility
I didn’t know how important flexibility was for a healthy body until I gained back. After dropping ballet I lost all of my flexibility and unfortunately, we gradually lose it as we grow older so working on it has been a challenge but the good thing about flexibility is that unlike strength, it takes less effort to maintain. Keeping a flexible body will improve your life quality as the years go by and yoga it’s just the best way to keep your muscles and joints healthy. 

4.      Better posture
A good posture is a happy back. Most of us spend a good amount of our time sitting. As student I spend A LOT of time chained to a table. And the perfect way of preventing back pains is my daily yoga session.

5.      Wellbeing and mind-body workout
I’ve recently learnt that “yoga” means union, the union between mind and body. And now that I know how to connect those two, my tendencies to overthink and stress over everything have reduced dramatically. Taking a few minutes every day to do sun salutations and “flow” have changed my mood and the way I react to things. I’ve learnt to breathe and to relax.

6.      Fewer injuries and better muscle recuperation
As a runner, I’ve got to know injuries quite well. My knees and hips get tired and my legs get extremely sore after long runs. However, if I do a yoga session focusing on hips-opener poses right after my run, my muscles will go back to normal sooner. It’s incredible how different the day after feels if you treat your body to a nice yoga “flow” after training.

Have you ever tried yoga? If so, I’d love to hear about your experiences, follow me at @annadesousa .


CONTRIBUTOR

Ana is a 21-year-old Translation student and a social media savvy vegan keen to share her plant-based passion. She believes that this lifestyle is something we can all learn from, something we can spread and teach, and, most of all, something that can bring us joy.

Follow her path on Instagram  |  Youtube 

Blending to Better Health

How Green Smoothies Changed my Life & How to Make Them

It wasn’t until I become Vegan in 2008 that I even considered it to be an actual meal. I was new to Veganism, and although most breakfast options naturally are vegan, I was into this new thing called “nutrient density” by Joel Fuhrman. And I was just curious enough to try it. Lucky for me, just around that time my parents had bought an expensive blender called a “Vitamix”, at the recommendation of a neighbor, and it blended up that spinach so fine you couldn’t even taste it.

After I took the Green Plunge, I soon came across another book called “Green for Life” by Victoria Boutenko. Boutenko took it a step even further and suggested blending up even stranger greens like kale, parsley, cilantro, and even dandelion. For one summer, I drank those Green Smoothies religiously and told everyone I could about them. Of course, you’d get some looks drinking a thick, swamp colored sludge out a glass mason jar, the only vessel that was big enough to hold a good portion, but the feeling after was well worth it. It just so happened at the time I was in to it the most; I was away for two weeks and had to use a $40 blender to blend up my potions. Imagine chunky, chewy, slimy mouthfuls of berries and parsley. Not my finest moment!

Regardless, following Boutenko’s tutelage, I slowly started creating blends I really enjoyed (with a proper blender), and my energy levels were through the roof! I learned about; food combining, why you should put as many greens as possible, and how greens could make you strong, heal your skin, improve your digestion, and fill you up for hours. Reading her family’s story of transformation at a time when eating like that was lunacy, healing all their chronic diseases, is truly inspirational. Her books “Green for Life” and “Green Smoothies Revolution” will open your eyes to a whole world of information you’ve probably never considered.

Fast forward to now, and we no longer have to drink disgusting, chunky, chewy smoothies to get the full benefit of adding leafy greens to our drinks. Now there is rarely a day where you will see me without one. Though, I couldn’t have got into it without that book as a guide, my own method has changed a lot of the years and I’d love to share those tips with you here!

Top 5 Ways to Fall in Love with Green Smoothies

1) Invest in a Good Blender- this is key!!! If you have ever had a terrible smoothie, it is because the greens weren’t blended up smoothly. I of course use, Vitamix, but if you can’t afford that right now, the magic bullet is a good option.

2) Start with 50/50 Fruit to Greens- when you are starting out. This will make sure you don’t taste a thing, but get all the benefits! Adjust the ratio as you get used to the taste, but the more the better. Salad in a cup!

3) Keep it Simple- use minimal ingredients and don’t worry about super foods. The high potency of having a lot of blended greens will give you a big boost of energy. Minimal ingredients will keep you level headed (see my suggestions below).

4) Have it Cold- when I first started, I found having it room temperature was really gross! I still prefer my smoothies’ cooler, but not brain freeze cold! I achieve this by having a mix of frozen/ fresh fruit. You can also use ice, but if so, use less liquid.

5) Always add Citrus- lemon, lime, orange, and grapefruit, pineapple all help to neutralize the bitter taste of leafy greens. Especially with kale. Squeeze ½ an orange into your drink, or a small splash of pure orange juice.

Base (1-2 cups): Water, Coconut water, or Nut milk

Fruit Layer (1-3 whole pieces): Mango, Banana, Peach, Pineapple

Greens Layer (2 cups): Spinach, Baby Kale, Kale, and Swiss chard

Herb Layer (2-6 sprigs): Mint, cilantro, or parsley

Fat Layer (3 tsp-1 tbsp): Avocado, Hemp Seeds, Chia Seed

Tip: use caution, if you have blood sugar imbalances, leave out the fat. You may notice you feel lethargic/ sluggish if you use too much.

Most importantly, have fun with it! Copy smoothies you like from your favorite Green Hopping Bars, add and subtract ingredients, experiment with adding the fat layer, see how it makes you feel. Remember simple is best, you are still getting a mega health boost from drinking your greens. Drink to health!


CONTRIBUTOR

IMGP3266 (4).JPG

Jocelyn Alisha

Is the creator behind "Beautifully Wild" an online platform designed to inspire women to reconnect back to their true nature and live life on purpose. She is plant-passionate and a big believer in eating intuitively, seasonally, and locally and following what feels right, versus what is suggested. She is a Nutritionist, and the curator behind the former "Pure Raw Nature" Smoothie and Juice bar, in Calgary, Alberta, Canada. 

When she is not in the kitchen creating, she is seeking inspiration outside, in the abundant forest behind her home. Writing for her blog Beautifully Wild, and using her unique nutritionist background combined with intuition to help clients from all over the world awaken to their radiance by cultivating practices in self-love, natural beauty, and eating from a place of connectedness. 

Follow her path on Instagram  |  Youtube  | Twitter

Juicing vs. Blending

Which one suits your lifestyle, and why they are different?

When I used to run a smoothie and juice bar, I often got asked things like: What is the difference between the two, aren’t they the same thing? What do you need to make one, what should you use, equipment wise?

They are Different

Juicing requires a masticating or centrifugal juicer. Both types extract the “juice” out of your fruit and vegetables, leaving aside the fiber and the pulp.

Blending involves putting whole ingredients into a blender, adding some type of liquid, and blending into a smooth, thick liquid is formed. You consume the whole fruit this way.

Is One Better Than the Other?

Juicing provides the benefit of immediate nutrient absorption, directly into your blood stream within 15 minutes. This speeds up digestion, by eliminating the need for your body to extract the fiber (which then becomes waste), before absorbing the nutrients contained inside. In general, juicing takes a little longer to do time wise (prep, juice, clean up), and requires more ingredients. The equipment will cost a bit more than blending and it does require more produce.

Blending involves the whole fruit, fiber, skin, pulp. The blender breaks down the cellular wall of the fruit and greens, which again, allows for better absorption. Think of how many times you would have to chew that to properly break down the cell wall? Blending has the benefit of being inexpensive; you don’t need many ingredients to make a filling smoothie!

I use them interchangeably. If I drink juice, I also eat a lot of whole fruit (and chew it well), if I drink a smoothie, I make sure I drink slowly and swish it in my mouth (you want to use your saliva to stimulate digestion).  Fiber is the “cleaner” and Greens are the “rebuilder” so you definitely want a mix of both.

Just juicing alone all day without eating can make you constipated if you don’t also have a lot of fiber in your diet.

Blending breaks things up so finely, if you drink fast, you might not even register you are full, and are at risk of over consuming calories if you aren’t mindful.

How Can You Get the Benefits?

Juicing is perfect for the things you don’t like the taste of. Think nutrient bomb! You can put a lot of greens in your juicer which equates to very little concentrated juice, but that juice contains tons of vitamins and minerals. I put loads of kale, sprouts, cucumbers, celery, cilantro, lemon and lime, ginger, turmeric and sometimes add in green apple or pear. Cheers to health!

Blending I love for my breakfast. It’s really filling and a great way to get in healthy fats.
— Jocelyn

One of my favorites includes peach, banana, hemp seeds, swiss chard, sorrel, and mint. The greens stabilize the direct hit of sugar from the fruit, and you actually do feel more balanced and level headed. I aim to put as much as possible of the greens because the fruit covers it so well. My daily smoothie really keeps my regular, if you know what I mean.

How Can You Get Started?

Juicing ideally requires a juicer. You can get a very basic inexpensive one for $150-300. But make sure it is being sold as an either a centrifugal (basically just spins the greens in a circle around a blade to extract), or masticating (twin gear, squeezing between two gears) juicer. Pro tip would be the more expensive twin gear juicer. It gets the best bang for your buck out of the greens, more efficient, less waste.

Blending- you can start with any blender you have. NutriBullet is really popular and its only $60-80. It’s only a problem if you want to make a really big smoothie (which I do). In which case, the Vitamix is my top choice.  Any home blender will do, but if you are making a green smoothie, most don’t have sharp enough blades to do the job. And if you have a chunky smoothie, you will never want one again.

If all else fails and you hate what you create, Green Hopping App lists loads of juice and smoothie bars where you can get a delicious drink!


CONTRIBUTOR

Jocelyn Alisha

Is the creator behind "Beautifully Wild" an online platform designed to inspire women to reconnect back to their true nature and live life on purpose. She is plant-passionate and a big believer in eating intuitively, seasonally, and locally and following what feels right, versus what is suggested. She is a Nutritionist, and the curator behind the former "Pure Raw Nature" Smoothie and Juice bar, in Calgary, Alberta, Canada. 

When she is not in the kitchen creating, she is seeking inspiration outside, in the abundant forest behind her home. Writing for her blog Beautifully Wild, and using her unique nutritionist background combined with intuition to help clients from all over the world awaken to their radiance by cultivating practices in self-love, natural beauty, and eating from a place of connectedness. 

Follow her path on Instagram  |  Youtube  | Twitter

Plant-Based for the Planet

Eating plant-based meals is the easiest way to reduce your carbon footprint. You don’t need to be an all day, every day vegan, or shop only at the farmers’ market, but by swapping a meat-filled meal for a vegan one once a day, you can lend our environment a much needed hand.

Animal agriculture is an intense burden on the land and the planet. The USDA estimates that factory farms in the US produce over 300 million tons of waste every year. The FAO reports that livestock production contributes to 14.5% of global greenhouse gas emissions. To understand how increased plant-based food consumption can help the planet, scientists at the University of Minnesota conducted a 5-year-long study to reach a fact-based answer.

Published in Nature, their paper shows that what’s good for you is good for the planet too: “Alternative diets that offer substantial health benefits that could, if widely adopted, reduce global agricultural greenhouse gas emissions, reduce land clearing and resultant species extinctions, and help prevent such diet-related chronic non-communicable diseases.” In short, reducing our consumption of meat, fat, and sugar can transform the food production industry, slowing climate change. Swap in a plant-based meal to cut your carbon footprint, use less of the world’s water supplies, enable more crops to reach the people who most need them, and improve your own health.

The wonderful thing about food is you get three votes a day: every one of them has the power to change the world.
— Michael Pollan

Nil Zacharias, the co-founder and Editor-in-Chief of One Green Planetexplains,“The real war against climate is being fought on our plates, multiple times a day with every food choice we make.” And with all the plant-based ingredients, recipes, and restaurants around today it’s not as hard as it once was to make this change.

Both Dr. David Tilman at the University of Minnesota, and journalist and activist Michael Pollan believe that education is key to saving the planet. By teaching people how to cook, explaining the impact of every food-related decision, and demonstrating the link between what’s on our plate and what’s in our atmosphere, we can help slow climate change. Plant-based, seasonal eating isn’t just a trendy health movement — it’s a planet-saving, health-improving lifestyle.

Love your body, love the planet, and eat with ease of mind.


CONTRIBUTORS

Splendid Spoon weekly plant-based program is simple, satisfying, and wholesome. Vegan & Gluten-free. Ships Nationwide.

Follow their light on Instagram | Facebook | Twitter

This post was originally shared inThe Spoonful Blog

How to Incorporate Mindfulness into Your Work Day

Even if you have an established mindfulness practice, bringing that intention to your work day can be difficult. It’s easy to get so caught up with meetings, to-do lists, phone calls, and emails that by the end of the day you haven’t paused for breath, you can’t remember what you ate for lunch, and you’re dreading the commute home. Rather than drown your sorrows at the nearest happy hour, incorporate some mindful moments and improve every weekday. Here’s how:

Commute Meditations

Don’t let your commute be empty. Meditate. If you walk, count your steps, and breathe in rhythm with them. If you’re on a train or in traffic, focus on your breath. Inhale for a count of 3, and exhale for a count of 3. Count those seconds. Focus your attention on these actions to quiet your mind and give your brain some peace.

Lunch Break Focus

Eating lunch at your desk is a reality we all (yes, even us, the mindful-obsessives) occasionally face. But this doesn’t mean you should eat without thinking or pausing for breath. Before you start your meal, take a moment to express gratitude for it. While you eat, notice how it tastes, smells, and makes you feel. Every time you take a spoonful, look at the food, not your screen. These moments of focus on your food, in between all those emails, will help you have a more nourishing lunch break, despite the location.

Breathing Breaks

You know we should take a break from our work every 45 minutes, right? Ok, that might be unrealistic. But what is realistic is setting a timer every hour for a breathing break. Remove your hands from the keyboard, ignore your phone, and take 10 deep breaths. Then get back to work.

Pay Attention

Your workday will be happier and more rewarding if you engage with your colleagues. Make eye contact, listen carefully, and respond kindly and fairly. An action as small as saying ‘Good Morning’ when you arrive every day will make an improvement to the office’s, and your, mood.

Single-Task

You’ve probably heard that multitasking is bad. But we’re going to say it again. In fact, we finish about 50% less when we’re multitasking and increase our stress levels. Focus on one task at a time, and complete your work with higher quality and efficiency.

Return to Your Never-Forget Mantra

When you’re stressed, return to your ‘never-forget mantra’. This mantra should be a few words you can easily remember and turn to. Repeat this grounding statement, breathe deeply, and return yourself to calm.

Bring mindfulness to your workplace and boost your mood, energy, and productivity. Keep track of your mood, and we’re confident that in a few weeks, you’ll notice how your mindful approach has bettered your work, stress levels, and relationships with co-workers.


CONTRIBUTORS

Splendid Spoon weekly plant-based program is simple, satisfying, and wholesome. Vegan & Gluten-free. Ships Nationwide.

Follow their light on Instagram | Facebook | Twitter

This post was originally shared inThe Spoonful Blog

Chi chi chia Magic

The hidden magic of chia seeds + a delicious chia seed pudding recipe

Even though chia seeds are tiny, they contain a powerful number of nutrients in very few calories. But what makes them so nutritionally valuable?

They contain nutrients including antioxidants, Omega-3, calcium and protein… Yes, I said protein. In fact 100 grams of chia seeds contain 16 grams of protein. That’s almost 30% of the amount of protein I need! Isn’t that incredible? Also, pretty much every gram of carbohydrates in chia seeds is fiber. That means that they’ll keep things moving (if you know what I mean), and they’ll also help you to feel full for longer.

If these great benefits haven’t convinced you yet to give them a go, let me try again with my favorite (and very easy) chia seed pudding recipe!

What you’ll need:

- 2 tablespoons of chia seeds

- 200ml of your favorite plant-based milk

- Fruit: Get creative. Use fruit to naturally sweeten your pudding. I go with kiwi fruit and bananas.

- 1/2 teaspoon of raw cocoa powder (optional – but I recommend it to make your day brighter)

How to do it:

Simply mix the chia seeds with the milk, raw cacao power and fruit in a pot and let it sit in the fridge overnight. Next morning, add a splash of milk to your taste and enjoy your delicious and nutritious chia seed pudding! It really is that simple.

 


CONTRIBUTOR

Ana González de Sousa

Ana is a 21-year-old Translation student and a social media savvy vegan keen to share her plant-based passion. She believes that this lifestyle is something we can all learn from, something we can spread and teach, and, most of all, something that can bring us joy.

Follow her path on Instagram  |  Youtube 

French Lentils with a Bunch of Herbs

Catherine-Cuello-drains-lentils-for-her-French-Lentils-and-a-Ton-of-Herbs-recipe-Foodadit.jpg

This is a great way to eat semi-sprouted legumes with all the benefits of eating raw. All the herbs are mixed in without being heated or cooked and the olive oil is added at the end.

- Catherine Cuello-Fuente

 

Ingredients

  • 1 whole lemon, juiced
  • 1 bag of Puy lentils
  • ½ bunch fresh coriander leaves
  • ½ bunch fresh dill
  • 1 whole green onion
  • 1 whole red onion, sliced thinly
  • 3 tbsp apple cider vinegar
  • 1 bag cherry tomatoes
  • salt and pepper to taste
  • olive oil to taste
  • 1 bunch fresh thyme (optional)

Here’s how you make it

  1. Soak the lentils until they begin to sprout (around 8 hours).
  2. Boil them for 15–20 minutes, or 25 if they are still hard and then drain.
  3. Chop all the other ingredients.
  4. Let the red onion marinate in the apple cider vinegar for 10 minutes.
  5. Put the cherry tomatoes in the oven on a low heat briefly to dehydrate them a bit.
  6. Mix all the ingredients and allow it to cool down.
  7. Serve and Enjoy!! 
Catherine-Cuello-from-GreenHopping-preparing-her-French-Lentils-with-a-Tonne-of-Herbs-recipe-Foodadit.jpg

This recipe was first shared with our lovely friends @FoodAdit -- check them out. 

Blueberry-Sunflower Seed Overnight Oats

Soaking oats in milk overnight, or for a few hours, softens them so they're ready to eat with no fuss (or cooking) in the morning. This combination pairs sweet fiber-rich blueberries, crunchy sunflower seeds packed with healthy fats and a touch of maple syrup.

This is a dairy free, gluten free, vegan and vegetarian recipe. 

Servings: 2 

Ingredients

  • 1 cup old fashioned rolled oats
  • 1 1/3 cups of unsweetened soy milk
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon pure maple syrup or honey
  • dash coarse sea salt (optional)
  • 2 cups blueberries fresh or frozen and thawed
  • 2 tablespoons roasted unsalted sunflower seeds

Instructions

  1. Combine the oats, milk, vanilla, maple syrup, and salt in a bowl or jar with a lid. Canning jars work really well and can serve as a to-go container, too.

  2. Cover and let sit in the refrigerator overnight or for at least 3 hours.

  3. Before serving, top with blueberries and sunflower seeds.

Recipe Notes

You can also heat your overnight oats in the microwave if you prefer them as hot cereal.

Nutrition Facts (per serving, 1/2 of recipe) 

CALORIES: 372, PROTEIN: 14g, FAT: 9g fat (1.9g saturated) CARBOHYDRATE: 61g, FIBER: 8g, SUGAR: 26g, SODIUM:77mg


Shared by:

Stephanie Clarke and Willow Jarosh are registered dietitians and the duo behind C&J Nutrition, an NYC and Washington, DC based nutrition consulting, communications, and workplace wellness company. These nutritionists are media spokespeople, featured regularly in national health and lifestyle magazines, TV and web shows, and have been contributing nutrition experts at SELF magazine since 2010. They have developed hundreds of healthy recipes and nutrition programs for numerous best selling diet books, including SELF magazine’s Drop 10 Diet Cookbook and The Sugar Smart Diet by Anne Alexander of Prevention magazine and are bloggers for Bumble Bee Foods' Bee Delicious blog. The duo just released their first cookbook, Health, Happy Pregnancy Cookbook. C&J Nutrition’s team provides nutrition consulting to a variety of food companies and health organizations in addition to developing workplace wellness programs for corporations across the country and seeing clients in their Manhattan-based private practice. 

Instagram  |  Facebook  |  Twitter

Sweet Potatoes, Kale and Chives

Sweet Potatoes, Kale and Chives

This dish is great for replacing a heavily-loaded plate full of empty carbs. Sweet Potatoes are a great source of vitamins A and C. If you can get hold of purple potatoes, these work really well too, and they're crammed with antioxidants such as anthocyanin. When I cook, I always add the olive oil at the end for flavor to avoid cooking it. - Catherine Cuello-Fuente

Ingredients

  • 12–15 sweet or purple potatoes
  • 1 packet baby kale
  • 1 bunch chives
  • ½ lemon juiced
  • salt and pepper to taste
  • a lot of olive oil (to make it soft)

Here’s how you make it

  1. Boil the potatoes until they are cooked.

  2. Wash the baby kale and then sauté it in water, pepper and lemon until it softens.

  3. Chop the chives and add to the sweet potatoes in a bowl.

  4. Mash the potatoes with all the other ingredients and then add the kale.

  5. Serve and enjoy.


This recipe was first shared with our lovely friends @FoodAdit -- check them out. 

The Perfect Golden Turmeric Milk

Prepared with love by our friends Willow & Stephanie...

Feel free to make the recipe as simple or complex as you want re: the spices you use. You can just do turmeric and black pepper, if that's all you have on hand!

Makes 2 servings
1 1/2 teaspoons powdered turmeric
1/8 teaspoon each: nutmeg, coriander, cardamom, fennel, ginger, cinnamon, Chinese 5-spice, black pepper
Pinch each: cloves, sea salt
1/8 teaspoon vanilla extract
1 teaspoon honey
1 teaspoon coconut oil
1 cup water
2 cups milk (any kind!)

In a sauce pan, over low heat, heat 1 cup water with all spices. Once mixture is steaming hot, cover and let sit for 5 minutes or longer (even overnight, if you want a very potent flavor).

After the mixture sits, whisk in milk, vanilla, honey, and coconut oil and heat to steaming hot again. Pour into two glasses and enjoy!


Meet our new contributors!

Stephanie Clarke and Willow Jarosh are registered dietitians and the duo behind C&J Nutrition, an NYC and Washington, DC based nutrition consulting, communications, and workplace wellness company. These nutritionists are media spokespeople, featured regularly in national health and lifestyle magazines, TV and web shows, and have been contributing nutrition experts at SELF magazine since 2010. They have developed hundreds of healthy recipes and nutrition programs for numerous best selling diet books, including SELF magazine’s Drop 10 Diet Cookbook and The Sugar Smart Diet by Anne Alexander of Prevention magazine and are bloggers for Bumble Bee Foods' Bee Delicious blog. The duo just released their first cookbook, Health, Happy Pregnancy Cookbook. C&J Nutrition’s team provides nutrition consulting to a variety of food companies and health organizations in addition to developing workplace wellness programs for corporations across the country and seeing clients in their Manhattan-based private practice. 

Instagram  |  Facebook  |  Twitter