Beauty-Health

Allergies and A Raw Diet: What You Need to Know

Allergies and A Raw Diet: What You Need to Know

How to Support Your Immune System With Food and Lifestyle Habits

Now is the time more than ever to take care of our health.
With the given phase of life, we’re experiencing right now, being intentional about our health and how we’re choosing to nourish our bodies from a physical, mental, emotional, and spiritual perspective is more important than ever.
It’s a great time to pay gratitude to your health, your body, and all the amazing things it allows you to do each day like think critically, experience love and community, call your loved ones, to use your voice to speak up and spread compassion, and so many other amazing things we often take for granted.
In addition, just like with any news or collective event that happens, everyone has something to share about it so I want to make sure you’re getting the most accurate, helpful, and healthy resources for your health, your family, and your community. That’s why here in this article you’ll learn what foods can support your immune system, what supplements we know can contribute to supporting your immune system or specific health conditions.
The key here and whenever you’re reading articles online related to your health and coronavirus is to keep in mind since this is such a new virus there are no specific studies just yet that are conclusive stating that one specific food or supplement or lifestyle action can prevent, treat, or cure this virus.
So what you’ll find in this article are the studies and health conditions or ways foods, supplements, and lifestyle interventions impact the immune system and how. In addition, I always list out resources for you in case you want to do a deep dive to learn more!
<h2>Simple Habits To Support Immune System Health</h2>
We know physically nourishing our body on a cellular level contributes to overall health and allows our bodies to function optimally including our immune system.
Health is a daily practice and taking those small actions every single day to nourish your body, mind, and spirit are so key to your health and longevity. That’s why we start with nutrition and making sure our bodies are given the best opportunity to function optimally because we’re feeding it the nutrients it needs to not just survive but to thrive.
<h3>1. Foods That Help Your Immune System</h3>
Eating a diet rich in whole foods no matter what you label it, is the most important thing to support a healthy immune system. An easy way to ensure you’re eating all the macronutrients (protein, healthy fat, and carbohydrates) is to use my checkbox system I’ve been using for a decade in coaching thousands of my clients called the Foundational Five.
The <a href="https://nutritionstripped.com/food-index/">Foundational Five</a> is rooted in nutrition science 101 utilizing what we know about the synergy of whole foods and how they work together.
<h4>Protein</h4>
For example, making sure you’re consuming high-quality protein sources, these could be <a href="https://nutritionstripped.com/guide-animal-protein/">animal</a> or <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based</a> sources is important for rebuilding lean body mass, keeping yourself full and satiated, and amino acids play a role in thousands of cellular functions in the body. In addition, eating enough protein specifically supports our immune health because our body needs protein to create antibodies, immune system cells which help our bodies repair and build tissue and fight viral and bacterial infections. (<a href="https://www.ncbi.nlm.nih.gov/pubmed/2105184">1</a>)
Some studies show eating a plant-based diet has lower markers of <a href="https://nutritionstripped.com/what-is-inflammation/">inflammation.</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27405372">2</a>)
Examples of proteins can be found <a href="https://nutritionstripped.com/food_group/4-%e2%80%a2-protein/">here</a>!
<h4>Starchy Carbohydrates</h4>
Studies have shown a diet rich in refined sugars (i.e. highly processed carbohydrates and sugars) can suppress our immune system so now is the time to check in with what types of carbohydrates you’re consuming. Opt for whole food starchy carbohydrates that also contain fiber, vitamins, and minerals along with potential additional macronutrients versus refined carbohydrates which are not as nutrient-dense.
Examples of starchy carbohydrates can be found <a href="https://nutritionstripped.com/food_group/starchy-carbohydrates/">here</a>!
<h4>Non-starchy Carbohydrates</h4>
Which brings us to non-starchy carbohydrates! Did you know vegetables are carbohydrates? These are your fiber-rich veggies such as dark leafy greens, cucumbers, bell peppers, lettuce, artichokes, etc. These foods represent foods that contain a good amount of <a href="https://nutritionstripped.com/why-is-fiber-important-for-gut-health/">fiber</a> which is essential in supporting our gut <a href="https://nutritionstripped.com/gut-microbiome/">microbiota</a>, which in turn supports our immune system.
Eat the rainbow when you’re considering this food group! The more color the better and try to consume a few cups or servings per meal, ideally as many vegetables as you can get into your diet is going to ensure you’re eating enough fiber, obtaining antioxidants, phytonutrients, and key vitamins and minerals that support overall immune health.
Examples of non-starchy carbohydrates can be found <a href="https://nutritionstripped.com/food_group/non-starchy-carbohydrates/">here</a>!
<h4>Healthy Fat</h4>
Healthy fat not only keeps us feeling nice and full, but it also supports our bodies in absorbing fat-soluble vitamins which also play a key role in immune health such as vitamin D. Healthy fats include focusing on omega-3 rich foods which can be found both in animal and plant-based sources and monounsaturated fats such as olive oil, avocados, nuts, and seeds.
Examples of healthy fats can be found <a href="https://nutritionstripped.com/food_group/healthy-fats/">here</a>!
<img alt="Nutrition Stripped Foundational Five" class="alignnone size-full wp-image-71433" height="2500" sizes="(max-width: 2500px) 100vw, 2500px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png 2500w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-300x300.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1024x1024.png 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-150x150.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-768x768.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1536x1536.png 1536w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-2048x2048.png 2048w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-762x762.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-350x350.png 350w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-606x606.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-539x539.png 539w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-650x650.png 650w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-100x100.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-800x800.png 800w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-50x50.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-600x600.png 600w" width="2500" />
<h3>2. Supplements That May Support Immune Health</h3>
Nourishing your body with whole food should always be your first step! After trying your best to nourish your body with food, if there are any gaps you fill need to be filled, please first consult with a Registered Dietitian who can fully help you understand what supplements if any, you would benefit from. From the research, the following supplements have been shown to support or impact the immune system.
Before you head to your nearest store or online shop to purchase these, again, consider making an appointment with an RD who can professionally assess what you may need and why. We offer <a href="/services">free Exploration Calls with our Wellness Coaches</a>, for this reason, <a href="/services">so sign up here today</a> to get this support!
<h4>Vitamin C</h4>
Vitamin C is one of the most popular, marketed, and well-known vitamin with cold and flu season approaches us. Vitamin C is one of many powerful antioxidants found within food sources and in supplements. It’s been used in clinical practice ranging from preventing (reducing the duration and severity) the common cold, flu, repairing oxidative stress and cell damage in smokers/ex-smokers, decreasing the risk and progression of cataracts, reducing certain types of cancer, reducing high blood pressure, enhancing non-heme iron, and nail health.
There are many forms of vitamin C, yet there isn’t compelling research stating one form is more effective over others. It’s important to chat with your RD about dosage, but in general, taking more than 1000mg per day over long periods of time can increase the chances of loose stools and may increase the risk of kidney stones. A typical dose is 500mg up to 1000mg per day.
<h4>Zinc</h4>
Zinc plays a vital role in immune health, wound healing, brain health, vision, and reproductive health. While zinc deficiency isn’t super common it can still take place particularly in high-risk groups such as vegans, vegetarians, seniors, and some infants.
In particular, zinc may help increase immune function and prevent respiratory tract infections in those who are deficient.
Eating foods rich in zinc year-round is key and if you think you may need to fill the gap, speak with your RD to make sure an assessment is done prior to supplementing with zinc. Again, a deficiency isn’t super common so it’s better safe than over-supplementing with a singular mineral your body may not need more of.
Zinc is found in animal proteins and shellfish especially, and plant-based foods such as pumpkin seeds, beans, almonds, and whole grains like oatmeal.
<h4>Vitamin D</h4>
When most of us think about Vitamin D, we also think about calcium and bone health, but did you know vitamin D plays an integral role in our immune health?
Vitamin D has been researched widely related to the impact it has on mood, depression, bone health, immune health, inflammation, autoimmune health conditions, allergies, COPD, non-alcoholic fatty liver disease, and so much more. Those who are deficient or have low levels of vitamin D are more susceptible to colds and the flu than those with normal ranges.
Doses of vitamin D range widely depending on many factors including where you live, skin tone, time outside, diet, and lifestyle factors. A general recommendation is 1000-2000 IU per day which can be adjusted in the winter months or depending on your needs. (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/">S</a>)
Just like any good thing, too much isn’t good so be mindful of supplementation and always chat with your RD.
<h4>Probiotics</h4>
Probiotics have the potential to improve your digestive, cardiovascular, immune and mental health as well as your metabolism and skin. Having a good balance of gut microbiota (i.e. good bacteria in your digestive tract) is key for immune health and general wellbeing.
It’s important to note, that along with probiotics we should also talk about prebiotics which feeds probiotics. Examples of prebiotics are a common food in food sources you may already be enjoying such as garlic, bananas, artichokes, onions, and oatmeal.
<h4>Multivitamin</h4>
Multivitamins have their place in someones daily routine if you want the extra insurance of key nutrients, if you’re a vegan, vegetarian, senior, or have any other health conditions that limit your absorption of key nutrients commonly found in multivitamins such as vitamin B12, folate, and vitamin D.
To get specific supplement recommendations for your unique body and lifestyle, please consult an RD, check out our <a href="/services">Free Exploration Calls</a> to do that today!
<h3>3. Hydration is Key</h3>
Staying <a href="https://nutritionstripped.com/four-ways-stay-hydrated/">hydrated</a> has a huge impact on our overall health, but how does hydration directly impact our immune systems?
For starters, drinking water helps deliver oxygen throughout your entire working body which helps all of the systems in the body to function properly.
<a href="https://nutritionstripped.com/simply-infused-water/">Water</a> also helps our body do what it already does best, detox, by flushing unwanted toxins from the body (i.e. urination) and transports the nutrients (particularly water-soluble vitamins) from our food which keeps our cells healthy.
If drinking water seems like a task and hard for you to do, try incorporating warming liquids like hot tea, broths, or soups. They’re super comforting and can even help you to relax.
Be sure you’re drinking filtered water as much as possible, check out the only water filter I use and recommend <a href="https://nutritionstripped.com/affliate_product/reverse-osmosis-water-filter/">here</a>.
<h3>4. Get Moving</h3>
Exercise can be beneficial for both your mental health and physical health. In fact, keeping your body moving regularly is an important factor in maintaining a healthy immune system.
It’s been shown that that one 20-minute session of moderate <a href="https://nutritionstripped.com/pre-workout-nutrition/">exercise</a> can stimulate the immune system, producing an anti-inflammatory cellular response.
Not to mention sweating through our skin, which is one of our largest <a href="https://nutritionstripped.com/this-is-how-your-body-detoxes/">detoxification</a> organs, is also beneficial.
If you’re already under the weather, skip your regular workout. Instead, focus on light movement. Even just small stretches or getting up of the couch can help keep your lymphatic system moving.
<h3>5. Sleep, Rest, and Chill Out</h3>
We talk about this often at NS, but it’s important to know your limits. If you feel like you need some extra rest, listen to your body and give in to that feeling as much as you are able to. Getting the proper amount of <a href="https://nutritionstripped.com/sleep-problems-diet-choices/">sleep</a> (7-8 hours a night) is vital for the body to rebuild, restore, and keep the immune system healthy.
When we <a href="https://nutritionstripped.com/7-steps-better-beauty-sleep-tips/">sleep</a> at night, we are maintaining our brain health which in turn helps the rest of our bodily functions. The strength of the synapses in the brain is able to restore themselves each night when you sleep which helps them to deal with and process the following day’s activities.
If you’re struggling to get your eight hours in, take a look at this <a href="https://nutritionstripped.com/ultimate-nighttime-routine-better-sleep/">article</a> where we break down tips and tricks to establishing an evening routine and improving sleep.
<h3>6. Focus on Stress Management</h3>
When we neglect our mental health, our immune systems can take a hit. This is because both our mental and emotional health play a key role in our physical health and immune systems.
What exactly is <a href="https://nutritionstripped.com/adaptogens-natural-stress-relief/">stress</a>? Stress is our brain’s’ reaction to any changes in our lives that demand our physical, mental, or emotional energy.
When experiencing <a href="https://nutritionstripped.com/stress-relief/">stress</a>, our brains release stress hormones called cortisol that put us into fight or flight mode. When cortisol is released, our bodies essentially stop functioning normally and we go into survival mode.
The energy that our bodies would typically use to keep all of our bodily systems functioning properly is instead used to fight those stress hormones. The release of those stress hormones can be beneficial when we are actually in danger, but when we live in a constant state of stress, our bodies produce far more cortisol than they actually need.
So how do we manage stress? Stress is unavoidable. It affects us all and sometimes <a href="https://nutritionstripped.com/benefits-of-stress/">a small amount of stress can even be beneficial</a>. The real problems associated with stress are often a result of how we deal with and manage stressors.
To make sure stress isn’t negatively impacting us, it’s important to have stress management techniques in place for when it inevitably pops up.
These techniques will look different for everyone but focus on taking time to yourself and implementing techniques that help proactively manage stress such as meditation, deep breathing, journaling, taking a bath, or cleaning.
<h3>7. Limit Alcohol and Caffeine</h3>
When we’re thinking about immune health, it’s not just how you nourish your body with food, it’s also about your lifestyle habits. <a href="https://nutritionstripped.com/alcohol-unhealthy/">Alcohol</a> and <a href="https://nutritionstripped.com/is-coffee-unhealthy/">caffeine</a>, most popularly found in coffee, can have a place in your diet. It’s important to be knowledgeable and aware of how your unique body reacts to both of these substances.
Coffee for example, which contains caffeine, can increase stress, anxiety, and cortisol impacting your nervous system negatively if you’re already in a state of stress.
My general rule of thumb is if you’re in a state of heightened emotional, mental, physical, and spiritual stress it’s best to go back to basics and temporarily give your body and nervous system a break from the stimulants from coffee and the effects of alcohol.
<h2>NS Recommends</h2>
The big takeaway here is to find whatever helps you to relax, recharge, and manage stress and implement that daily. A resource that I recommend to clients is an app called Headspace, a guided meditation for those of you new to meditation. I also recommend starting each morning with The Five Minute Journal, a handy journal created by the team at Intelligent Change that includes prompts to help you narrow in on what’s bringing you joy at the start of each morning, with goals for the day and affirmations.
The post <a rel="nofollow" href="https://nutritionstripped.com/support-immune-system/">How to Support Your Immune System With Food and Lifestyle Habits</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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How to Support Your Immune System With Food and Lifestyle Habits

Now is the time more than ever to take care of our health. With the given phase of life, we’re experiencing right now, being intentional ab...

What is Diabetic Blindness?

According to the American Diabetes Association, diabetes affects 30.3 million Americans. Of those individuals, only about 23.1 million were diagnosed. Additionally, it's estimated that about 1.5 million new cases of diabetes are diagnosed every year.
This debilitating disease has a huge impact on those who live with it. Type 2 diabetes can cause increased thirst and hunger, frequent urination and headaches. It can also lead to more severe health complications, such as heart disease and blurred vision, which is referred to as diabetic blindness or retinopathy.
What is Diabetic Blindness? 
According to the National Eye Institute, diabetic retinopathy is the most common type of eye disease in the U.S. It's caused by high blood sugar levels leading to the swelling of the blood vessels of the retina, which often leads to leaking fluid. It may also cause the blood vessels to close, which can stop blood from passing through. This ultimately shuts down the retina and can result in blindness.
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"NPDR occurs when tiny blood vessels leak."
</div>
According to the American Academy of Ophthalmology, there are two stages of diabetic eye disease: non-proliferative diabetic retinopathy and proliferative diabetic retinopathy. NPDR occurs when the tiny blood vessels leak, causing the retina to swell or close off. Most commonly, this leads to blurriness in vision.
PDR is more severe. The retina goes through neovascularization, which causes the retina to grow new blood vessels. The problem is these vessels are very fragile, and they often bleed into the vitreous. This can cause dark spots in vision but can also lead to blindness. The new blood vessels may also make scar tissue to form, which can cause the retina to detach.
What are the Signs and Symptoms? 
According to the NEI, symptoms are minimal or non-existent in the early stages of diabetic retinopathy, making the disease to progress and impact vision before knowing when to take action. But there are ways a professional can detect the disease. A comprehensive eye exam that measures one's ability to read and see objects from a distance can determine if you're dealing with something that's impacting your vision.
How to Protect Yourself 
Early detection and treatment are the safest ways to protect yourself from diabetic blindness. However, we recommend taking care of your body to avoid diabetes in the first place. A healthy, wholesome plant-based eating regimen like the Hallelujah Diet can help you maintain a healthy weight and regulate your blood sugar levels to avoid a debilitating disease like diabetes. Ultimately, this will help you avoid the need for insulin and other medications. God created the natural sustenance of the Earth as the fuel for our bodies, but also as the natural medicine to teach our bodies how to self-heal. When you eat organic foods and stop treating your body like a garbage bin, it will reward you and help you live a long, fulfilling life.
Learn more about how our faithful followers have <a href="https://www.myhdiet.com/diabetes/">kissed diabetes goodbye</a> with our plant-based diet!
<div class="inlineImageWrapper" style="height: auto; width: calc(100% - 20px)!important; float: left; padding-right: 3px; padding-bottom: 5px; margin: 10px;"><a href="https://shop.myhdiet.com/hd-total-eye-health.html"><img class="inlineImage" height="auto" id="14140946" src="http://pictures.brafton.com/x_0_0_0_14140946_800.jpg" width="100%" /></a></div>
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What is Diabetic Blindness?

According to the American Diabetes Association, diabetes affects 30.3 million Americans. Of those individuals, only about 23.1 million were...

Refreshing Springtime Salad Recipes

Ah, springtime. The sun is shining, the crisp air is blowing, the flowers are blooming; there are so many refreshing details that make this season the perfect departure from a long, dreary winter. Plus, it’s finally time to head outside and tend the garden you’ve been missing for months! Growing your own produce isn’t just a fun hobby, it’s a healthy habit that encourages you to take advantage of having the freshest fruits and vegetables at your disposal.
Looking for new, interesting and delicious ways to make use of your fresh produce this season? Here are a few springtime salad recipes you can try:
1. Sunshine Carrot Salad 
Bring this vibrant <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/hallelujah-diet-sunshine-carrot-salad/">salad</a> as a side dish to the first picnic of the year.
Ingredients:
<ul>
<li>3 cups carrots</li>
<li>1/2 cup organic raisins</li>
<li>1 celery stalk</li>
<li>1 Red Delicious apple</li>
<li>1/2 cup raw almonds</li>
<li>Apple juice</li>
</ul>
Directions:
First, peel and grate the apple and carrot, then chop the celery finely. Mix and set aside.
Place remaining ingredients in a blender and mix until it reaches a smooth and creamy consistency.
Pour liquid mixture into carrot, apple and celery mixture and toss to combine. Enjoy!
2. Radiant Quinoa Salad 
This <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/radiant-quinoa-salad/">recipe</a> makes a great option for lunch on a warm spring day.
Ingredients:
<ul>
<li>28 Kalamata olives, halved or quartered</li>
<li>2 cups green peas</li>
<li>2 cups chopped carrots</li>
<li>2 cups chopped tomatoes</li>
<li>1/2 cup sprouted or cooked quinoa</li>
<li>3/4 cup pumpkin seeds</li>
<li>1/2 cup sunflowers seeds</li>
<li>3/4 cup raisins</li>
<li>8 cashews for garnish – optional</li>
<li>2 tablespoons extra virgin olive oil or flax oil</li>
</ul>
Directions:
First, bring one cup of water to a boil. Rinse quinoa well, then add it to boiling water.
Reduce heat, cover and let simmer until tender – this should take about 25 minutes. Remove from heat and let cool.
Once quinoa reaches the perfect temperature, toss with remaining ingredients. Serve and enjoy!
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Raw quinoa with wooden spoon." class="inlineImage" height="auto" id="14003012" src="https://pictures.brafton.com/x_0_0_0_14003012_800.jpg" width="100%" />Quinoa is the only cooked aspect of this salad.</figure>
</div>
3. Delicious Broccoli-Grape Salad 
Talk about a combination of tastes and textures in this delicious <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/delicious-broccoli-grape-salad/">recipe</a>.
Ingredients:
<ul>
<li>2 heads fresh broccoli – cut into bite-sized florets</li>
<li>1/2 cup celery – diced fine</li>
<li>1/2 cup green onion – sliced thin</li>
<li>1 cup organic seedless green grapes</li>
<li>1 cup organic seedless red grapes</li>
<li>1/2 cup organic raisins</li>
<li>1/2 cup pecan pieces</li>
</ul>
Directions:
Simply place all ingredients in a large bowl. Add your favorite organic salad dressing and toss to coat. Enjoy!
4. Marilyn’s Strawberry/Spinach Salad 
Mix things up and add some seasonal fruit to your salad with this <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/hallelujah-diet-marilyns-strawberryspinach-salad/">recipe</a>!
Ingredients:
<ul>
<li>1 5-ounce package organic baby spinach</li>
<li>1 pint organic strawberries – hulled</li>
<li>1 small sweet purple onion – thinly sliced</li>
<li>2 tablespoons sesame seeds – lightly toasted</li>
<li>3/4 cup vegan mayonnaise</li>
<li>1/4 cup sweetener – you can use raw honey, agave nectar or maple syrup</li>
<li>1 tablespoon lemon juice – freshly squeezed</li>
<li>2 tablespoons almond or rice milk</li>
</ul>
Directions:
Toss all ingredients in a large bowl with your favorite organic dressing, serve and enjoy.
5. Virginia’s Citrus Avocado Salad 
Another delicious combination of fruit and vegetable, you’ll love this simple <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/virginias-citrus-avocado-salad/">salad</a>.
Note: This recipe serves one. Add an additional serving of each ingredient based on the number of people you’re serving!
Ingredients:
<ul>
<li>1 avocado</li>
<li>1 orange</li>
<li>1 grapefruit</li>
</ul>
Directions:
Peel and cut up all fruit into bite-size pieces. Toss to combine and enjoy!
6. Hallelujah Blue Salad with Rhonda’s Raspberry Vinaigrette 
Make this sweet and <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/hallelujah-blue-salad/">flavorful salad</a> with <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/rhondas-raspberry-vinaigrette/">Rhonda’s dressing</a> during spring and summer this year. It makes the perfect refreshing treat for an afternoon outdoors.
Ingredients:
For the salad:
<ul>
<li>1 handful of spinach</li>
<li>1/2 handful of Romaine lettuce</li>
<li>1/3 cup blueberries</li>
<li>1/4 cup shredded carrots</li>
<li>2 tablespoons chopped walnuts</li>
<li>1/4 red bell pepper – julienned</li>
</ul>
For the dressing:
<ul>
<li>3/4 cup raspberries – fresh or frozen</li>
<li>1/4  cup apple cider vinegar</li>
<li>1/4 cup organic apple juice</li>
<li>2 tablespoons sweetener – raw unfiltered honey or agave nectar</li>
<li>1 tablespoon Dijon mustard – optional</li>
<li>1/4 cup extra virgin olive oil</li>
</ul>
Directions:
First, create the dressing. Blend all ingredients except oil in a food processor until smooth. Slowly add oil, pulsing until well combined. Set aside.
To make the salad, combine the spinach, romaine, carrots and bell peppers. Top with blueberries and walnuts, then toss with the vinaigrette or serve on the side.
No matter what time of year it is, we at Hallelujah Diet encourage you to take advantage of the many different ways to turn fresh produce into delicious, healthy meals. Fall in love with food again today by looking through our database of nutritional recipes!
<div class="inlineImageWrapper" style="height: auto; width: calc(100% - 20px)!important; float: left; padding-right: 3px; padding-bottom: 5px; margin: 10px;"><a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/"><img class="inlineImage" height="auto" id="14140940" src="http://pictures.brafton.com/x_0_0_0_14140940_800.jpg" width="100%" /></a></div>
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Refreshing Springtime Salad Recipes

Ah, springtime. The sun is shining, the crisp air is blowing, the flowers are blooming; there are so many refreshing details that make th...

How to Create a Non-Toxic Home to Support Your Wellbeing

We spend so much of our time indoors and in our home, which is why creating a non-toxic home and practicing non-toxic living is an important part of caring for your health and wellbeing. 
The <a href="https://www.epa.gov/report-environment/indoor-air-quality">Environmental Protection Agency</a> says that indoor air quality can be five times worse than outdoor air quality, with one major contributor to that being to the increased use of synthetic furnishings, personal care products, pesticides, and household cleaners.
In addition to these types of toxins that can get into our air, there are others that may leach into our food or drinking water and others that contribute to noise and light pollution in our homes — all of which can affect our wellbeing in the short- and long-term.
<h2>What to Look for When Transitioning to a Non-Toxic Home</h2>
Over the majority of my adult life, and especially in the past few years, I’ve been very mindful about what we purchase and use in our home. 
You absolutely don’t need to go out and completely transform your home overnight, but as you’re replacing items, upgrading, etc. you can be mindful to make <a href="https://nutritionstripped.com/home-health-sanctuary/">healthier choices for your home</a> (and often the environment too!) 
These are some of the swaps I’ve made in our home and what you can do as well to <a href="https://www.nontoxicliving.tips/blog/do-you-have-these-chemical-filled-products-in-your-home">remove these toxins from your home</a> overtime! 
<h3>Opt for Organic Materials for Your Mattress, Linens, and Furniture </h3>
You may not have realized this, but the textiles and materials that makeup things like your sheets, mattress, and furniture can contain toxins or synthetic materials (like plastics) that can bring unwanted toxins or chemicals into your home. 
Opting for organic options can help reduce the number of toxins in your home. (Plus, organic options can also help keep pesticide, herbicides, synthetic fertilizers, other non-organic agricultural runoff, and microplastics from getting into our soil or further contributing to air and water pollution.) 
We spend 90% of our time indoors — and one-third of that time in bed, so a key area to focus on for creating a non-toxic home is the bedroom. 
Mattresses can be a source of a major toxin. Polyurethane, which contains volatile organic compounds (VOCs) like formaldehyde, benzene, and naphthalene is the main component of a memory foam mattress.  
The main ingredient of memory foam mattresses is polyurethane, which contains volatile organic compounds (VOCs). Common VOCs found in memory foam mattresses include formaldehyde, benzene, and naphthalene. These things can contribute to a variety of short- and long-term <a href="https://www.lung.org/our-initiatives/healthy-air/indoor/indoor-air-pollutants/volatile-organic-compounds.html">health effects</a> like headaches, nausea, eye/nose/throat irritation, and damage to your liver, kidneys and central nervous system 
Many mattresses also have flame retardants which also have <a href="https://www.niehs.nih.gov/health/topics/agents/flame_retardants/index.cfm">potential health risks</a> like causing damage to our endocrine, immune and neurological systems. 
This was initially a big shock to me — it’s just something that you don’t think too much about or you don’t realize just how much of an impact it can have. 
A few years ago when I learned about this, I swapped out my mattress for an <a href="https://www.avocadogreenmattress.com/shop/avocado-mattress/">Organic Avocado Mattress</a>!
I’m a big researcher and <a href="https://www.avocadogreenmattress.com/shop/avocado-mattress/">Avocado Mattress</a> had the most transparent and detailed information about their materials, sourcing, and environmental impact and it aligned so well with what I value and was looking for. I’m all about brands that have missions to support your healthy lifestyle and that are better for the planet.
They use all natural and green  materials throughout the entire mattress (plus in their bed linens and furniture too!), and they don’t include any chemical flame retardants or petroleum-based polyurethane foams that are so common in other mattresses.
Plus, you all know I’m a big believer in the importance of sleep and this mattress is super comfy! 
We also use their bed linens which are all organic cotton and feel amazing so you can really soak up on a good night’s sleep.
As much as possible throughout our home, we’re using natural and green materials like organic cotton, linen, ethical wool, and bamboo when choosing dish towels, bath towels, bed linens, blankets, etc.
<img alt="" class="alignnone size-full wp-image-71466" height="2560" sizes="(max-width: 1806px) 100vw, 1806px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-scaled.jpg 1806w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-212x300.jpg 212w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-722x1024.jpg 722w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-768x1089.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-1084x1536.jpg 1084w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-1445x2048.jpg 1445w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-762x1080.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-606x859.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-71x100.jpg 71w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-106x150.jpg 106w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-35x50.jpg 35w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3313-600x850.jpg 600w" width="1806" />
<a href='https://nutritionstripped.com/3u0a3398/'><img alt="" class="attachment-305x366 size-305x366" height="2560" sizes="(max-width: 1845px) 100vw, 1845px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-scaled.jpg 1845w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-216x300.jpg 216w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-738x1024.jpg 738w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-768x1066.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-1107x1536.jpg 1107w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-1476x2048.jpg 1476w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-762x1057.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-606x841.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-72x100.jpg 72w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-108x150.jpg 108w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-36x50.jpg 36w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3398-600x833.jpg 600w" width="1845" /></a> <a href='https://nutritionstripped.com/take-care-positivity/9b0ecc25-60c2-4ad4-b233-e2233a1fe798/'><img alt="" class="attachment-305x366 size-305x366" height="2300" src="https://nutritionstripped.com/wp-content/uploads/2020/03/9B0ECC25-60C2-4AD4-B233-E2233A1FE798-e1585255411895.jpg" width="1845" /></a>
<h3>Use Non-Toxic Cleaning Supplies in Your Home </h3>
I’ve always been really mindful of the chemicals in cleaning supplies. 
If you don’t already use all-natural cleaners, these are a few areas to consider making a swap the next time you go to a refill that will help you with maintaining a non-toxic home. 
Castile soap: I love using this for a multi-purpose cleaner and it doesn’t hurt that it’s actually a body wash too.
Baking soda: Baking soda is great for neutralizing odors and when mixed with vinegar created a bubbly cleaning solution (always test small areas before going all-in).
Vinegar: Because of its acidic nature it removes grease, grime, and any build-up. Because of the strong smell, try adding in a couple of drops of orange or lemon essential oil and it’ll smell much better.
Orange essential oil: Great for keeping bugs and ants off kitchen countertops and also has a bright smell. I mix this with water or vinegar for a multi-surface cleaner and wipe off with a cloth.
Lemon juice: Smells amazing and is great for polishing and cleaning up stains. I use this in my kitchen sink all the time and put it down the disposal to help clean the blades while making it smell nice.
Laundry Detergent: Opt for all-natural and unscented. 
<h3>Use Non-Toxic Cookware In The Kitchen </h3>
Cookware can actually be a source of a variety of toxins. 
Unfortunately, many options may cause different chemicals to leach into your food during the cooking process. 
For example, non-stick options — usually labeled in some way as Teflon — contain perfluorooctanoic acid (PFOA or C8) or polytetrafluoroethylene (PTFE). These have been determined to be carcinogenic.
Another popular option is the stainless steel cookware. This is largely deemed much safer than the non-stick, although there still are some concerns with nickel and chromium potentially leaching into the food. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4284091/">Research</a> has found this can happen if you’re cooking something for a long time or you’re cooking with acidic foods (like a tomato), or cooking at a high temperature. 
One safer option is <a href="https://shareasale.com/r.cfm?b=1469461&u=1286250&m=93746&urllink=&afftrack=">The Always Pan</a>. This is a non-stick ceramic-coated pan that’s designed free of Teflon, PTFE, and PFAS and has been tested to be safe.
What I love about it is that it can replace 8 pieces of traditional cookware! This makes it perfect for smaller kitchens or if you’re just cooking for one or two people. It’s also dishwasher safe, so it’s convenient for everyday cooking!
<h3>Reduce Your Plastic Usage </h3>
Reducing plastic is another one of those great areas to focus on when creating a non-toxic home.
As things get old, break, rip, etc., upgrade your plastic items to <a href="http://amzn.to/2E5VZ5w">glass containers</a> to avoid the BPA that is found in most plastics. 
You can also opt for <a href="https://www.amazon.com/gp/product/B01KRFUFWU/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B01KRFUFWU&linkId=d6af53a8a32cc39f4d651a0d489d8f32">reusable zip-lock bags</a> and <a href="https://www.amazon.com/gp/product/B07H3N23J4/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B07H3N23J4&linkId=9ab7092def86af8d7272916bbddd8f92">reusable totes</a> as well.
<img alt="" class="alignnone wp-image-71171 size-full" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/3U0A2818-600x900.jpg 600w" width="1707" />
<h3>Invest in an Air Filter </h3>
Removing some toxins or not ever bringing them into your home in the first place will help reduce some of the indoor air pollutions you may have in your home.
To take it a step further, investing in a high-quality air filter can be a game-changer. 
We use the Air Doctor by AquaTru and <a href="https://www.intellipure.com/">Intellipure</a>. 
Be sure to change your air filters in your home HVAC unit or if you use portable AC / heat units be sure you’re changing the air filters regularly.
If you can’t invest in an air filter right now, simply crack the window open and allow fresh air to run through the house weekly or as much as possible when the outdoor air quality is good! That will help move fresh air through your home.  
Also, be sure to clean out any artificial scents you may have in your homes like scented candles, air fresheners, or sprays. 
Instead, opt for essential oils or flowers and plants that can also work to reduce pollutants and allergens without bringing in any other toxins or chemicals. 
The top non-toxic house plants said to give off better air quality are spider plants, dracaena, ficus, peace lily, snake plant, Boston fern, bamboo, and aloe.
<h3>Filter Your Water </h3>
<img alt="Nutrition Stripped shares how to create a non-toxic home and one recommendation is getting an AquaTru Water Filter." class="alignnone wp-image-66658 size-full" height="6081" sizes="(max-width: 4480px) 100vw, 4480px" src="https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291.jpg 4480w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-221x300.jpg 221w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-768x1042.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-754x1024.jpg 754w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-762x1034.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-606x823.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-74x100.jpg 74w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-111x150.jpg 111w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-37x50.jpg 37w, https://nutritionstripped.com/wp-content/uploads/2019/09/3U0A1291-600x814.jpg 600w" width="4480" />
There are several <a href="https://nutritionstripped.com/aquatru-water-filter-review/">studies</a> that show tap water isn’t as clean as we may think and if you want to practice non-toxic living, this is an area to pay attention to. 
Water purification systems work in many different ways to remove harmful toxins, chemicals, and contaminants from your water. While some physically separate sediment and solid particles, others push liquids through a semipermeable membrane or use a combination of heat and light to kill off microorganisms.
I use a reverse osmosis system, which is a purification process in which water passes through a semipermeable membrane to remove contaminants like heavy metals and toxins — things that aren’t removed from a standard filter.
We chose <a href="http://aquatruwater.com/?c=nutritionstripped329">AquaTru</a> for our home because it uses a four-stage osmosis process to remove 78 contaminants from water.
<h3>Don’t Forget About Light and Noise Pollution</h3>
These two are easy to overlook but just as important to pay attention to. 
Blue light, like that coming from phones, computers, and other devices or lighting, can affect your health. Light at night is part of the reason so many people don’t get enough sleep, and <a href="https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side">researchers</a> have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.
Opt for warmer lights like sea salt lamps, beeswax candles, and natural light as much as possible. 
We like trying as much as possible to mimic the natural rhythm of the sun and after sunset, we typically turn off all blue lights and switch over to <a href="https://www.amazon.com/gp/product/B005CJ2SA4/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B005CJ2SA4&linkId=70140c7bb6285114f39e19de99509275">beeswax candles</a> (which seems quite primitive but amazing and cozy!). Or we turn on <a href="http://amzn.to/2F0NGcr">sea salt lamps</a> which are a beautiful amber warm color which is more conducive to relaxation.
You can also use <a href="https://www.amazon.com/gp/product/B07ZBFZH11/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B07ZBFZH11&linkId=9c382a47838f424f9c5a91bf7384e121">blue light blocking glasses</a> when working throughout the day when you don’t have the option to turn off the blue light.
You can also get rid of external stimulation as much as possible by adding a white noise machine that can create a calming environment especially for those living in a city. 
<h2>Putting it All Together to Practice Non-Toxic Living</h2>
Health is a daily practice, and we can all look for areas where we can be more mindful of our choices. Taking baby steps, making little swaps and changes over time can add up.
Are you working on creating a non-toxic home? What are some swaps, tips, or things you’ve learned along the way? Share with the community in the comments below! 
The post <a rel="nofollow" href="https://nutritionstripped.com/non-toxic-home/">How to Create a Non-Toxic Home to Support Your Wellbeing</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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How to Create a Non-Toxic Home to Support Your Wellbeing

We spend so much of our time indoors and in our home, which is why creating a non-toxic home and practicing non-toxic living is an important...

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3 Things to Focus on to Make The Biggest Impact On Improving Your Wellbeing

With new health and wellness trends popping up every month, it can be overwhelming to know where to start to make the biggest impact on your wellbeing. 
Should you take supplements or learn how to meditate? Should you get acupuncture or follow this specific plan? Should you juice this certain combination of vegetables or get cryotherapy?
And then all of this confusion and overwhelm can cause you to jump from one thing to the next without ever fully making these things a habit or to not take any action at all — neither of which support you in creating a long-lasting healthy lifestyle. 
But there are 3 things you should start with that will make the biggest impact on the way you feel every day — and I’m going to share them and exactly what you should focus on in this video!
<iframe src="https://www.youtube.com/embed/cj7i7jFb_bA" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
The three areas you need to focus on first are the ones that are most impactful to our daily lives: eating well, moving consistently, and sleeping enough — and in just a minute, I’m going to dive deeper into more specifically what your focus should be on within those areas.
But first, I want to give you a little insight into why it’s important to build healthy practices within these areas first. 
These areas provide the foundation for all of the other areas of our lives. 
For example, if you’re not nourishing yourself well, you might feel low on energy in the afternoon, right when it’s time to pick up your kids. Or if you aren’t getting enough sleep, it’s going to be challenging to do your best work or learn a new skill. 
These areas also increase in their impact when they’re all working together. When you exercise, you sleep better, and when you sleep better, you have the mental energy to choose nourishing foods. 
It’s a cycle of support and simply by creating habits within these areas, you can really make major progress towards your goals and your wellness vision. 
<h3>Getting Enough Sleep</h3>
So let’s talk about the first area — getting enough sleep — and as a reminder, that’s usually 7 to 9 hours per night. 
The quality of sleep you get has a domino effect on the entire day. 
When you don’t have enough sleep — so many other aspects of your health and your mental capability suffers, impacting the other areas of your life. 
Start by building a habit of going to bed consistently at the same time every night and disconnecting from devices at least 30 minutes before. 
The first few nights, or maybe even the first week or two might be a little tricky if you’re not used to going to bed at the same time. Be consistent with it, even if you’re lying awake a little longer than usual — that consistency and that wind-down period will quickly transform to you being able to fall asleep with ease. 
<h3>Nourish Yourself</h3>
Moving on to the second area — eating well. This topic can get really complicated really quickly, but by simplifying, it can become a lot easier to ensure you’re nourishing yourself fully. 
Your focus here should be on the foundational five. The foundational five is an easy guideline I share so at every meal, you know you’re meeting nutritional goals while also keeping you full, easing digestion, and stabilizing energy.
The foundational five are: protein, fat, whole food starchy carbohydrates, and non-starchy carbohydrates (like veggies), and the flavor factor such as herbs, spices, and condiments to give your meals that deliciousness. Focus on eating these at every meal. 
Once you feel you consistently do that, then you can start adding on other things within this area that you want to explore, like supplements you may need based on professional recommendations, or adding juicing to your morning routine, or certain powders to smoothies.
<h3>Daily Movement</h3>
And the last area to focus on is moving consistently. And when I say consistently, I mean every day. 
Movement is so important to our health and we spend most of our day sedentary.
One thing I see happen often is someone trying to form a habit of going from not exercising at all or exercising infrequently to trying to make a habit of going to very intense classes everyday, whether that’s a spin class, strength training class, or a combination. 
This often doesn’t last too long and what’s more important is to focus on creating the habit of moving daily, regardless of what that movement is. 
With this, focus your effort on moving for 20 minutes a day. This can be a workout class a couple times a week, but it can also be a 20 minute walk or yoga session at home. 
Once you’ve built consistency there, then you can explore what it might look like to increase the number of days that 20 minutes is spent at the gym instead of a walk. 
But the most important thing is that you’re moving your body every single day. 
So to recap, the three areas to focus on eating well by making sure you have the core four on your plate at every meal, moving your body for 20 minutes a day, and going to bed at the same time every night with a 30-minute device-free period beforehand. 
If you’re ready to turn these into your habits, one last thing I recommend is grabbing my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide for creating habits with ease</a> where I’ll take you through my process for making a habit stick. 
If you liked this video, let me know by sharing your biggest takeaway and be sure to <a href="https://www.youtube.com/channel/UCME1LljWxbCP3q2Jmeoq6cA">subscribe</a> for more videos like this. 
The post <a rel="nofollow" href="https://nutritionstripped.com/improve-your-wellbeing/">3 Things to Focus on to Make The Biggest Impact On Improving Your Wellbeing</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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3 Things to Focus on to Make The Biggest Impact On Improving Your Wellbeing

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20 Easy Pantry Meal Ideas to Make from Staples You Have on Hand

Learning how to make easy pantry meals is such an important skill! Whether you aren’t able to get to the grocery store or you simply want to make use more of what you have, learning to get creative with what’s in your pantry will make you more confident in the kitchen.
Inside of my program, <a href="https://members.nutritionstripped.com/the-method-membership-waitlist">The Method Membership</a>, I teach my members how to <a href="https://nutritionstripped.com/healthy-organized-pantry/">stock their pantry</a>, <a href="https://nutritionstripped.com/10-foods-always-keep-in-your-fridge/">fridge</a>, and freezer so they have a few staples on hand that are commonly called for in recipes or simply really useful and versatile to have when putting a meal together. It makes cooking so much easier and more convenient because you already have most of what you need on hand, and then you only need to buy a few ingredients here or there to really make something extra delicious.
But the important piece of that is knowing what to do with those pantry staples and learning how to have some fun and play in the kitchen so you don’t end up using the pantry ingredient in the same way over and over again and getting bored. We like to keep things fun!
These are a few of the ways to make use of our pantry staples and change it up so that we’re getting the nutritious benefits of these different items without getting bored!
Quick note: if you don’t have something on hand for one of these recipes, ask yourself if there’s something you do have you that could use instead! This is where you can really develop your skills in the kitchen! Instead of fresh onion, for example, you can use onion powder. Or if a recipe calls for almonds but you only have walnuts, then give that a try! Don’t be afraid to experiment and go off-recipe a little to make it work for you!
<h2>Pantry Meals to Make with a Can of Beans </h2>
Beans are a delicious type of legume packed with plant-based protein and energizing carbohydrates!
Beans are a delicious source of plant-based protein. They’re also a notable source of healthy fiber, particularly soluble fiber. Soluble fiber has the ability to reduce “bad” cholesterol levels and keep you feeling full longer. Fiber is also great for your digestive system and GI motility.
My husband Jesse is particularly a huge fan of any type of beans and we always have them on hand, so we’ve found ways to get creative with them!
<h3>Add to a Nourish Bowl</h3>
<a href="https://nutritionstripped.com/nourish-bowl/">Nourish bowls</a> are quick and easy meals to make with anything you have on hand. The best part about them is you don’t need a specific recipe, you simply need to do a check to make sure you have all of the different components (protein, starchy carbohydrate, non-starchy carbohydrate, healthy fat, and flavor factor) and you have a tasty, nutrient-dense meal!
<h3>Make a Tasty Bean Salad</h3>
Bean salad is packed with protein and healthy fats and will keep you feeling full longer. This <a href="https://nutritionstripped.com/two-bean-herb-salad/">Two-Bean Herb Salad</a> is made just from two different types of beans and spices and herbs that you likely have on hand. Simply use whichever beans you have on hand! You can add greens and a grain of your choice for a complete meal!
<a href="https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2.jpg"><img alt="10 Common Plant-Based Protein Sources and Their Nutrition" class="alignnone size-medium wp-image-51757" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/06/HEALTHY-Easy-Two-Bean-Salad-Recipe-plantbased-glutenfree-vegan-vegetarian-nutritionstripped2-606x909.jpg 606w" width="200" /></a>
<h3>Make an Elevated Version of Baked Beans</h3>
Sometimes, it may be as easy as just taking a new spin on a classic recipe. If you normally bake your beans without any extra seasoning, try this recipe for the <a href="https://nutritionstripped.com/easiest-black-beans/">Easiest Baked Beans</a> that are dressed up with spices and herbs you likely have in your pantry or fridge.
<h3>Add White Beans to a Smoothie</h3>
I know what you’re thinking — beans in a smoothie?! Yes! They’re packed with protein and healthy fats and when they’re blended, they give your smoothie that creamy texture! Freeze your white beans and then add them to a smoothie instead of banana! Pair it with some other fruits so that you get that sweetness factor. If you want a fail-proof recipe, try this <a href="https://nutritionstripped.com/gut-health-supportive-smoothie/">Smoothie for Supporting Gut Health and Immunity!</a>
<h3>Bake Black Beans into Brownies</h3>
Baking with black beans became a trend a few years ago and for good reason! They add so much protein to the snack and give it that ooey-gooey texture too! You can try this <a href="https://nutritionstripped.com/beautifying-black-bean-brownies/">Black Bean Brownie Recipe</a> which has a few items you can find in your pantry and a few enhancer ingredients. If you don’t already have maca or Moon Juice Beauty Dust, you can leave those out and they’ll be just as delicious.
<h2>What You Can Make with a Can of Chickpeas</h2>
Chickpeas are just like black beans in their nutritional profile! They’re packed with protein and fibers that keep you full and support your digestion.
<h3>Make it the Star of Its Own Salad</h3>
This <a href="https://nutritionstripped.com/lemony-chickpea-salad/">Lemon Chickpea Salad</a> is just a few ingredients, and you can make in 10 minutes or less!
The main ingredient is chickpeas plus a bunch of herbs and spices and a little bit of lemon juice and you’re good to go!
<h3>Turn it Into a Hearty Veggie-Burger</h3>
This <a href="https://nutritionstripped.com/chickpea-burgers/">Simple Chickpea Burger</a> recipe also includes mainly pantry or fridge staples — there may be one or two ingredients that you might not have like sweet onion or nutritional yeast if you’re not used to cooking with that yet, but they should be easy to pick up the next time you go out or place an online order.
The great thing about these buyers is that they’re really hearty and filling and they can be freezer for up to a month! So you can make a big batch now, eat half this week and save half for another week. That way, you have your own healthy freezer meals on hand for those days or nights when you don’t have something planned.
<a href="https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1.jpg"><img alt="Simple Chickpea Burgers, gluten free | Nutrition Stripped Recipes" class="alignnone size-medium wp-image-36575" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/04/simple-chickpea-burgers-vegan-gluten-free-nutrition-stripped-1.jpg 1000w" width="200" /></a>
<h3>Transform Them into Chocolate Chip Cookie Dough Bites</h3>
It’s always great when you can make a dessert that’s packed with proteins and fibers and made from plant-based whole foods you have on hand! This <a href="https://nutritionstripped.com/chocolate-chip-cookie-dough-banana-bites/">Chocolate Chip Cookie Dough Bana Bites recipe</a> is a fun way to put a new twist on a staple ingredient and change it up when you get bored of the same old!
The recipe calls for cashew or almond butter, but if you don’t have those, you can always use peanut butter or any other seed/nut butter you have on hand or can make yourself with ingredients you have!
<h3>Blend into a Homemade Hummus</h3>
Hummus is such a fun staple recipe to play around with and really make your own. The base of a classic hummus is simply a can of chickpeas, and adding in a quarter cup of olive oil and lemon juice and blending it all together in food processor. From there you can really play around with the flavors you like, adding in roasted garlic or roasted red peppers, seasonings, or herbs to really make it your own!
Bonus tip: heat it up in the oven after blending and serve it warm with pita bread or mixed into a warm nourish bowl!
<h3>Make a Comforting Chana Masala Pantry Meal</h3>
This delicious <a href="https://nutritionstripped.com/chana-masala/">Chana Masala</a> is quick and easy to make and the perfect plant-based dinner option. Make the Chana Masala and then serve with perfectly steamed rice, sweet potatoes or steamed veggies!
There’s a few fresh ingredients in this recipe like ginger, which you can substitute for 1/4 teaspoon of ground ginger. It also calls for fresh onion and you can instead use 1 tablespoon of onion powder.
<a href="https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10.jpg"><img alt="" class="alignnone size-medium wp-image-66149" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/08/Chana-Masala-vegan-vegetarian-healthy-dinner-recipe-nutritionstripped10-600x900.jpg 600w" width="200" /></a>
<h2>What to Make with Canned Tomatoes </h2>
Tomatoes have been studied in great detail for their relation to cancer protection due to their antioxidant content. Specific antioxidants in tomatoes protect the bones, liver, kidneys and bloodstream. These antioxidants may also work to reduce the damage done to fat in cell membranes or within the bloodstream (a.k.a. lipid peroxidation).
A can of tomatoes may seem pretty limiting but there are actually a few great ideas!
<h3>Bake a Simple Egg Shakshuka</h3>
Originating from parts of North Africa and the Middle East, Shakshuka relies heavily on delicious spices and herbs to create deep flavors that pair wonderfully with the acidic tomatoes and makes a great go-to pantry meal.
This <a href="https://nutritionstripped.com/simple-shakshuka/">Simple Shakshuka recipe</a> is perfect for changing up your breakfast, having a special brunch or making a hearty breakfast for dinner!
<a href="https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5.jpg"><img alt="Simple Shakshuka | Nutrition Stripped" class="alignnone wp-image-67175" height="416" sizes="(max-width: 277px) 100vw, 277px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/egg-bake-nutritionstripped5-600x900.jpg 600w" width="277" /></a>
<h3>Make a Delicious Homemade Pasta Sauce</h3>
Having a great pasta sauce can be a game-changer. You can use it in so many different ways and a homemade sauce can feel (and taste) more special and delicious than even a great store-bought sauce.
This is our favorite <a href="https://nutritionstripped.com/the-best-homemade-tomato-sauce/">Homemade Tomato Sauce recipe</a> and we put it on everything from our favorite gluten-free pasta, to roasted veggies, and tofu.
There are couple fresh ingredients listed in this recipe, but if you don’t have those on hand, you can omit them and always make this recipe again later when you have them!
<h3>Use in a Chana Masala</h3>
If you also have chickpeas on hand, use the can of tomatoes for a quick and easy <a href="https://nutritionstripped.com/chana-masala/">chana masala</a>!
<h2>What to Make with Peanut Butter</h2>
Just like many other nuts we often speak and hear of, peanuts have quite a bit of healthy fat. They’re primarily made of both mono and polyunsaturated fats which are great for heart and brain health. They’re also known for their protein content, making them a great vegetarian or vegan protein source.
If you have a peanut allergy, don’t worry! In these recipes I’m sharing, I’ve mentioned how you can swap out any other nut or seed butter of your choice!
<h3>Add to Smoothies </h3>
This is simple enough! Take your favorite smoothie and drop in a spoonful of any nut butter to give it extra minerals, fat, and protein.
This is my go-to <a href="https://nutritionstripped.com/peanut-butter-banana-smoothie/">peanut-butter smoothie</a>, but we have dozens of other <a href="https://nutritionstripped.com/?s=smoothie">smoothie ideas</a> to inspire you!
<h3>Make a Creamy Sauce</h3>
I love making stir fry and one of my favorites is a peanut Pad Thai stir fry! With just a few ingredients, including a 1/3 cup of peanut butter, you have a nutritious peanut sauce ready to cook rice noodles, a protein, and veggies. Try this <a href="https://nutritionstripped.com/easiest-tastes-like-pad-thai-peanut-sauce-2/">Peanut Pad Thai recipe</a>!
<h3>Enjoy a Good Old Fashion PB and J!</h3>
When was the last time you had a PB and J?! Sometimes it’s the simplest pantry meals that we just need to go back to every once and a while!
Or if you’re feeling a little adventurous and want to dress it up, you can do a PB and J on <a href="https://nutritionstripped.com/sweet-potato-toast-5-ways/">sweet potato toast</a> instead of regular bread.
<h3>Make Protein-Packed Buckeyes for Dessert</h3>
This easy <a href="https://nutritionstripped.com/high-protein-healthy-buckyes/">Peanut Butter Buckeye Recipe</a> is perfect for whipping up a healthy dessert option with a few pantry staples ingredients! This recipe quickly became a favorite of the NS community within days of it being posted because it’s just a few ingredients, healthy, and it’s chocolate and peanut butter! Who doesn’t love that?
<a href="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6.jpg"><img alt="" class="alignnone size-medium wp-image-69416" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate6-600x900.jpg 600w" width="200" /></a>
<h2>What to Make with Quinoa </h2>
Quinoa is a great plant-based source of protein, fiber, B vitamins and antioxidants. It’s packed with whole grains which have been shown to reduce risks of type 2 diabetes, heart disease and obesity. It’s also one of the few plant-based protein sources that contains all 9 essential amino acids!
Quinoa is a useful staple to have on hand because it can be included in a variety of simple pantry meals for breakfast, lunch and dinner!
<h3>Make a Breakfast Porridge!</h3>
Most people tend to think of quinoa for lunch and dinner, but it tastes delicious in a hot breakfast porridge too! It changes the texture and give you extra protein and fiber in the meal! This is one of my favorite recipes for a <a href="https://nutritionstripped.com/warm-breakfast-cereal-bowl/">Warm Quinoa Breakfast Cereal,</a> to give you some inspiration, but you can dress it up in the same way you dress up your oatmeal — with nuts, seeds, raisins, cinnamon or other spices, etc.
<a href="https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast.jpg"><img alt="Warm Breakfast Cereal Bowl | Nutrition Stripped" class="alignnone size-medium wp-image-40926" height="300" sizes="(max-width: 200px) 100vw, 200px" src="https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-200x300.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2017/09/warm-breakfast-cereal-bowl-nutrition-stripped-healthybreakfast.jpg 1000w" width="200" /></a>
<h3>Use as Breadcrumbs to Make Crispy Versions of Your Favorite Foods!</h3>
This is a fun healthy option to get that crispy texture of breaded food while adding a lot of fiber and plant-based protein. This is especially great for “breading” veggies or chicken for kids!
Simply replace cooked quinoa in any recipe that calls for breadcrumbs, like this <a href="https://nutritionstripped.com/crispy-baked-fish-and-chips/">Healthy Fish and Chips recipe. </a>
Bonus: you can use it as breadcrumbs inside  “meatballs” to reduce the animal protein and also make the meal more filling! 
<h3>Add or Swap Quinoa into Soup Recipes</h3>
Most soups would taste great and become an even more filling meal with the addition of quinoa! You can either swap quinoa in recipes that call for noodles or pasta or you can simple serve your favorite soups over quinoa.
<h3>Add to a Nourish Bowl</h3>
I already shared how <a href="https://nutritionstripped.com/nourish-bowl/">nourish bowls</a> are quick and easy meals to make with anything you have on hand, and quinoa is the perfect thing to include as your plant-based protein source!
<h2>Put it Into Practice — Time to Make Your Pantry Meal</h2>
Which one of these staples do you have on hand that you want to cook with this week? And which pantry meal or snack do you think you could make with what you have on hand or what you’re able to easily get?
If you make any of these, be sure to tag me on Instagram <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> so I can see you putting this into practice and share your creation with the NS community!
Do you have other meal or snack ideas for any of these pantry staples? Share with us in the comments below!
The post <a rel="nofollow" href="https://nutritionstripped.com/easy-pantry-meals/">20 Easy Pantry Meal Ideas to Make from Staples You Have on Hand</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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20 Easy Pantry Meal Ideas to Make from Staples You Have on Hand

Learning how to make easy pantry meals is such an important skill! Whether you aren’t able to get to the grocery store or you simply want to...

The importance of minerals

Springtime Gardening Tips for Getting the Most of Your Produce

The arrival of springtime is nothing short of spectacular. Beyond enjoying the heightened temperatures, presence of sunshine and occasional rain showers, you have the opportunity to tend a garden.
Growing your own produce isn’t just a seasonal hobby. Gardening is beneficial for the mind, body and soul, providing an outlet to the stressors of life and allowing you to burn calories along the way. Plus, planting and maintaining your own fruits and vegetables makes following a plant-based diet simple as can be. Why head to the grocery store when you can just escape to the backyard for the freshest pickings? After all, it’s the easiest way to ensure you’re only eating top-quality, organically grown produce.
But gardening takes more effort than planting and watering a seed. If you really want to maximize your harvest this spring, consider the following tips:
1. Weed your Garden Regularly 
Pay attention to the presence of weeds among your crops. Plan to weed your soil and its surroundings regularly to avoid disrupting the growing process and overtaking of your garden, as suggested by natural lifestyle blog Premeditated Leftovers.
2. Use Your Space Efficiently 
Whether the amount of fertile soil you have is plenty or seldom, remember to use your space as efficiently as possible to maximize your harvest. Mother Earth News recommended planting in blocks, trying vertical gardening and growing vegetables alongside other compatible crops to maximizing your growing space.
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Women water plants in backyard greenhouse. " class="inlineImage" height="auto" id="14131497" src="https://pictures.brafton.com/x_0_0_0_14131497_800.jpg" width="100%" />Spend plenty of time tending your garden this spring.</figure>
</div>
3. Repeat your Successes 
Growing your own garden takes a lot of time and effort, and practice certainly makes perfect. If you want to make the most out of your selection, be sure to plant more of the fruits and vegetables that tend to grow spectacularly for you. Cut back on the amount of produce that doesn’t excel at the same rate.
4. … But Try Something New 
While you should repeat your successes every year, don’t be afraid to try something new. You’ll never learn from your mistakes if you don’t take a chance to discover new plant life. Who knows, maybe you’ll excel at first try and develop a new love in the garden for a particular fruit or vegetable!
5. Don’t Forget the Herbs! 
Seasonal fruits and vegetables are essential for making the most of your gardening hobby, but don’t forget about the herbs! Grow your own fresh basil, dill, mint, parsley and other herbs to avoid the costly price tag at the organic grocery store.
6. Pick Produce at Peak 
Harvesting produce in the morning is key because plants are most plump with moisture and nutrients at this time of the day.
7. Replant Roots 
Recycling the bottom of old plants is an important element to mindful gardening. Replant roots from green onions, leeks and other cuttings from vegetables to maximize your harvest.
If you’re looking for new ways to utilizing your produce from the garden and turn them into delicious meals, look throughout our database of plant-based recipes!
<a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/"><img class="inlineImage" height="auto" id="14140940" src="http://pictures.brafton.com/x_0_0_0_14140940_800.jpg" width="100%" /></a>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/springtime-gardening-tips-for-getting-the-most-of-your-produce">Springtime Gardening Tips for Getting the Most of Your Produce</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Springtime Gardening Tips for Getting the Most of Your Produce

The arrival of springtime is nothing short of spectacular. Beyond enjoying the heightened temperatures, presence of sunshine and occasion...

The Most Dangerous Cancers in Men and Women

According to the Centers for Disease Control and Prevention, cancer is the second leading cause of death in the U.S. With fatalities totaling almost 600,000 in 2015, it's important to understand which cancers impact men and women along with the risk factors and potential ways to lessen your chances of developing cancer.
Based on data collected by the American Cancer Society in 2013, here are the most dangerous cancers in men and women:
<ul>
<li>In men: lung and bronchus, prostate, colon and rectum, pancreas, and liver and intrahepatic bile duct.</li>
<li>In women: lung and bronchus, breast, colon and rectum, pancreas and ovary.</li>
</ul>
While the cause of these cancers cannot always be determined, there are numerous risk factors – some controllable – that may reduce your risk. Some of the more common factors include smoking, DNA mutation, older age, poor diet, exposure to chemicals, age, family history and inflammation. Sometimes, reducing your risk is as simple as making better lifestyle choices. Setting your body up for success is key to living a healthful, cancer-free life.
A Second Opinion 
Dr. David Katz, MD is the immediate past president of the American College of Lifestyle Medicine and the founder and president of The True Health Initiative. He maintains that the main cause of disease are misuse of forks, feet, fingers.
"Regular physical activity (feet) is associated with weight control, reduced inflammation, enhanced immune function and reduced cancer risk specifically. Optimal diet (forks) exerts far-ranging effects on every aspect of physiology, and similarly stands to reduce the risk of all chronic disease," he said. "Combine eating well and being active with a commitment to never hold a cigarette (fingers), and the risk of all chronic disease declines by roughly 80 percent."
Refueling Your Body to Optimal Health 
When it comes to avoiding a cancer diagnosis, keeping your body in great shape is key. Following a normal sleep schedule, minimizing your stress and exercising regularly are some of the ways to ensure your wellness, but what you fuel your body with is the most important component. Living off of a diet that consists of refined sugars, saturated fats and processed foods will increase your risk for multiple diseases, and can ultimately lead to cancer. Following a primarily raw, plant-based eating regimen, such as the Hallelujah Diet, uses natural produce, organic whole grains, nuts and seeds to fuel a thriving body.
The benefits of eating raw, wholesome foods that are loaded with vitamins and minerals are endless. Take a look at some of the <a href="https://www.myhdiet.com/cancer/">testimonials</a> we've received over the year about how the Hallelujah Diet reversed the failing health of our followers!
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/the-most-dangerous-cancers-in-men-and-women">The Most Dangerous Cancers in Men and Women</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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The Most Dangerous Cancers in Men and Women

According to the Centers for Disease Control and Prevention, cancer is the second leading cause of death in the U.S. With fatalities totali...

New Research Highlights Obesity and Cancer Defense Mechanism

Guide To Working From Home Healthfully

First and foremost, working from home is a privilege! If you’re in this position, it’s a great time to practice gratitude and focusing on the positive and other tips you’ll learn in this Guide To Working From Home Healthfully.
Many people around the world are not able to work from home or are taking care of others on the front lines in health and service industry careers. If you’re having a hard time, feeling alone, disorganized, or just don’t know where to start, then this guide is going to help you tremendously.
In my opinion, there are far more pros than cons for working from home, which is why for the past 9 years, I’ve worked from “home” or remotely with my company and our entire team!
We’re all incredibly different so it’s important to read this resource and guide here with your unique lens, same with any other resource you’re reading about working from home.
<h3>Working From Home Is Different For Each Of Us</h3>
Despite what you may think based on beautiful photos of my kitchen, or me in full glam with hair and makeup in photos I share, 90% of my time is actually spent in cozy loungewear and my hair in braids, hot tea in hand, and our pup Luna chilling at my feet.
I love working from home. It works really really well for my personality, my working style, my energy, and my lifestyle — I thrive on having complete solitude, silence, and inhabiting my own space so I can freely write, create, and get innovating without distractions whatsoever. I also thrive in this environment because I’m extremely organized, easily stay on track, keep focused, manage my time really well, and get things completed efficiently…but it took me years of practice to learn how to do all of this!
Many of these characteristics such as being an introvert, extrovert, type A, etc. I believe you’re born with, but all of them can be practiced and implemented to matter how you uniquely are. In addition, you can use your working style strengths and personality to find a solution that works best for you when working from home.
<h4>Feeling distant or alone?</h4>
Depending on your personality type, this may be a freeing time for you since you’re able to work alone, focus, be free from distractions, and focus on your own energy to recharge and optimize it instead of feeling potentially drained working with others, attending meetings, or brainstorming with others more than you need to.
Even though you may thrive on alone time, it’s also so important you schedule social time to engage with others too!
For extroverts, this may be a challenging time for you since you’re used to working with others, collaborating in real-time, having meeting face to face, and gaining energy from those around you. The silver lining here is that you’ll learn so much about yourself and ways to get really resourceful in making intentional time to connect with people around you.
The first step in this process and your new routine is to make sure you’re 100% self-aware that this is who you are and you can identify those are the things you need in order to thrive.
That way, you can strategically put systems in place to meet your unique needs such as:
<ul>
<li>Instead of using the phone, use FaceTime, Google Hangouts, Skype, Zoom, etc. to have meetings with your co-workers, team, or friends</li>
<li>Stumped on a problem where you would normally hop in the office to chit-chat with someone? Video call them, text them, or slack them to brainstorm</li>
<li>Have a friend or co-worker you know also is an extrovert and they need comfort right now too? Great, work together on separate projects while having a video meeting running – it makes you feel like someone else is in the room with you</li>
<li>Schedule a lunch date like normal, just make it virtual</li>
<li>Explore what it feels like to work alone, what feelings come up for you, any triggers that you want to explore further? Use this time to self-reflect and grow</li>
<li>Explore online communities where you can “hang out”</li>
</ul>
<img alt="" class="alignnone size-full wp-image-71391" height="1612" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-300x189.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-1024x645.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-768x484.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-1536x967.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-2048x1289.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-762x480.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-606x382.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-100x63.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-150x94.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-50x31.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/03/3U0A3057-600x378.jpg 600w" width="2560" />
<h3>Working From Home Benefits</h3>
While I share some of these benefits, some of you might be thinking, no way! That’s not the case for me at all. If you’re thinking that some of these listed benefits aren’t benefits for you at all, hold on because I have some solutions for you as well.
Remember that all of our home environments are unique and at the end of the day, you’ll need to apply this knowledge and tweak it based on your unique living situation to make it work for you.
Working from home has benefits such as you have the opportunity…
<ul>
<li>to increase work productivity</li>
<li>to increase work focus</li>
<li>to cook healthy homemade meals</li>
<li>to increase water consumption</li>
<li>to take more mindful breaks from screens</li>
<li>to embrace the sense of freedom</li>
<li>to play around with a routine that works for you and your household</li>
<li>to decorate and get your workspace set up the way you need</li>
<li>to listen to music or podcasts in the background</li>
<li>to wear cozy clothing, pj’s, etc. and forgo hair and makeup</li>
<li>…or at least to keep it business up top and party below for those team meetings</li>
<li>to explore online tools that can support your everyday work life</li>
<li>to organize everything digitally</li>
<li>to discover how you work when alone</li>
<li>to strengthen your accountability muscle</li>
</ul>
<h3>Working From Home Challenges</h3>
<ul>
<li>could feel isolating or distant from others</li>
<li>could be hard to keep a routine without normal accountability</li>
<li>could be difficult juggling other people in the household</li>
<li>could be challenging finding a spot to call your work zone</li>
<li>could be challenging long-term by not setting boundaries with work/play</li>
</ul>
<h3>How To Work From Home Healthfully</h3>
<h4>1. Set the scene and space</h4>
Our psychology is wired in a way where the environment plays a huge role in our habits and habits change. That’s why it’s vital for you to create a space, even if it’s a specific chair in one spot at your dining room table, that’s completely devoted to your work and nothing else but your work. Trust me! Please don’t bring your computer or laptop to your bedroom, to your couch or any other area where you do something else. Keep the spaces and mindsets separate.
What helps me do this as well is setting the vibe and tone for the room such as lighting a candle or your favorite essential oil scent, lighting that’s conducive to your work, and one of my essentials is making sure the room/house is clean!
One of my biggest mottos is “clean house, clear mind” and this is especially true when you’re working from home so you have zero visual or mental distractions taking you away from the work you need to accomplish.
What’s on my work desk:
<ul>
<li><a href="https://nutritionstripped.com/affliate_product/productivity-planner/">Planner</a> so I stay on track engaging in the highest priority items</li>
<li>Colored gen pens because it helps me have a little fun with staying organized</li>
<li>Airpods or headphones to take calls while I type or edit photos and do design work</li>
<li>Lip balm</li>
<li>Hot tea</li>
<li><a href="https://nutritionstripped.com/affliate_product/blue-light-blocking-glasses-15/">Blue light blocking glasses</a></li>
<li>Cozy slippers or house shoes</li>
<li>The tech: my phone, laptop, phone, and external hard drives</li>
</ul>
<h4>2. Schedule and plan</h4>
Just because you’re working from home, doesn’t mean everything has been thrown out the window including your routine and your schedule. If you had a specific schedule and routine prior to working from home, adapt it as closely as you would before this transition. It’ll help you stick to key areas of your routine that are supporting your health and it can shine a light on opportunities where you can deepen your self-care and health practice.
For example, if you always had a 20-minute commute in the morning, now walk outside or do an at-home workout to move your body instead. Have meetings with the team at 10 am every morning? Make sure that’s on your calendar still and everything you’ve done that morning prior is similar or even better, you may have more time to engage in a <a href="https://nutritionstripped.com/create-a-morning-routine/">morning routine.</a>
If you normally take lunch out or with a co-worker, schedule it just the same on your calendar and take that break to nourish your body and your mind.
<h4>3. Routine and boundaries</h4>
I know for me, it’s really easy to overwork because I love what I do and am super passionate about it — and because my work is steps away from where I do other things like hanging out with Jesse and Luna, engage in my hobbies, eat, etc.
That’s why it’s crucial to set boundaries with your working time and playtime. Just as you would physically get up and leave for work, do the same while working from home. Make a ritual out of it like making yourself your favorite cup of tea, playing a song every day that signals “it’s time to wrap up the workday”, or shaking it up with a little dance!
Whatever that signal is for you, be sure to repeat it and be consistent with it each day you’re working.
Other routines that are helpful to continue are showering and general hygiene, getting dressed in a separate outfit than your sleeping clothes, check-in with your mental and emotional health routinely like I teach in the Method Membership.
<h4>4. Nourish yourself</h4>
Keep things like water and tea available to you and in reaching distance so you’re on top of it when it comes to hydrating and nourishing your body. The same goes for taking a break for a healthy snack when your hunger levels are increasing or when taking a break for enjoying a meal like lunch.
Just like you’re setting up your workspace in your home away from everything else, it’s also important to keep the food in the kitchen and away from your desk so you’re not creating a habit of working while eating and snacking with distraction.
Be mindful of your meal times and snack times by putting away your computer, all screens, and devices, and putting up an “away” post-it on your computer to trigger this new action you’re about to take.
<h4>5. Go virtual</h4>
If your business is normally brick and mortar and you can still provide your services online, take it online! Use outlets such as zoom, skype, or facetime to touch base with your clients, customers, and other business relationships.
What about you? Do you have any healthy working from home hacks you can share with me and the rest of the community?
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Guide To Working From Home Healthfully

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