Summertime is here and I love all of the summer bounties that surround us during these months. One of my favorite treats is watermelon – I love it raw, grilled, in beverages, you name it.
This month I wanted to recreate a childhood treat of mine and combine it with my love of this yummy fruit – Instead of using the powdered chemically-laden mixes, opt for this fresh, quick and easy recipe.
The sweet and summery goodness of peach is more than just a culinary treat to the world. Let’s unwrap the health benefits of this fruit with a delicious recipe for your indulgence!
Sweet and Hydrating
This fruit is a good supplement to your daily hydration needs. It contains 85 to 89 percent water, a perfect way to satisfy both your thirst and palate at the same time.
Optimized with Fiber
Eat the whole fruit to maximize the fiber content which is good for digestive support and regulating sugar levels. One-medium sized peach contains 3 grams of fiber when you include the skin.
Your Vitamin C Buddy
Unlikely it may seem, but the peach is going for the citrus fruit gig. This fruit contains 10 milligrams of vitamin c for every medium-sized peach which are about 13 percent of your recommended daily intake. Vitamin C is a powerful antioxidant known to protect your body against oxidative damage.
While Vitamin A is known for keeping your skin and eyes healthy, it is also a primary nutrient that keeps your organs and gut lining healthy thus, fending off the pathogens that we absorb through food.
Paleo Peach Crumble
5 cups diced peaches – (approximately 3 large peaches)
1 Tbs honey
1 Tbs lemon juice
2 cups almond flour
1 tsp cinnamon
1/4 tsp nutmeg
1 Tbs melted coconut oil
2 Tbs maple syrup
Preheat the oven to 375 degrees. Grease an 8×8 inch square pan.
Place the diced peaches on the bottom of the pan. Top the peaches with 1 Tbs of honey and 1 Tbs of lemon juice. Mix the peaches around with a spoon so that the honey and lemon become evenly mixed into the peaches.
In a separate bowl, mix the almond flour, cinnamon, and nutmeg together with a fork and set aside.
In another separate bowl, mix the melted coconut oil and maple syrup together with a fork until well mixed.
Pour the coconut oil/maple syrup mixture on top of the almond flour mixture and mix with a fork until clumps form and there are no real “dry” areas of the mixture left.
Evenly pour the almond flour mixture on top of the fruit in the pan. Using a fork, distribute the almond flour topping across the peaches, forming a “crumble” texture.
Bake for 30 minutes or until the crust is crisp and the edges are lightly golden.
Being stuck inside these past few months has given many people pause to examine ways to re-engage in hobbies as well as be active outdoors while still maintaining social distancing standards. Gardening is one of those hobbies currently on the rise.
Gardening is more than just digging in the dirt, carrying pots, and planting seeds; it is an art and a science as well. Many people do not recognized the numerous benefits that you can reap in planting these green and colorful patches! For some, gardening is a way for them to relax, restore, and renew their outlook in life while others use this hobby as an additional holistic food source.
Here are the benefits of gardening in the mental and physical aspects of your life.
Exercise for the Win
Just by walking while carrying pots of plants is already a form of cardio exercise and core training for balance. Depending on the weight of the load, pushing a wheelbarrow is a good form of strength training and can also improve your grip and strength in the lower arms.
Pushing, gardening, trimming the hedges, they might sound simple but they can leave you out of breath and 10 minutes of it, at least once a day, can help protect you from high blood pressure and other cardiovascular diseases.
Bye Bye Blues
Let there be light, in your life! Soak up all those Vitamin D but make sure to cover your skin with a reliable sunscreen. Vitamin D helps our body to absorb calcium and it also boosts our immune system and blocks depressive mood.
After a long day or week at work, gardening at last 30 minutes or an hour can diffuse your anxieties and stress. Vitamin D alone can already help improve your mood but more than that, gardening also gives you a sense of purpose and puts your priorities in perspective.
If you have been experiencing a major setback in your life, gardening can spark a sense of hope and optimism within you.
Preserving the Environment
Gardening is also a way for us to give back to Mother Nature and in return, it helps us back. Plants are known to purify carbon emission preventing global warming and they produce oxygen which is very important to humans. The root system of the plants helps prevent erosion by keeping the soil in place. Aside from providing shade and beautifying our surroundings, they also shield our garden from the outside world giving as tranquility and privacy.
One of the best ways you can do in order to enjoy gardening is to invite your friends over and do it together. It is fun, interactive, less expensive, and therapeutic!
Cheers to growing some veggies, herbs or plants this summer!
Despite being treated as a vegetable, zucchini is biologically considered a fruit. It is rich in fiber and water and it contains a plethora of nutrients. Let us discover the nutritional factors behind this fruit’s success among the health-conscious community!
Fountain of Youth
Long term exposure to toxins and free radicals can increase the aging process of your body. Zucchini is enriched with antioxidants and anti-inflammatory phytonutrients that help protect and purify your body from free radicals and inflammation.
Zucchini is fortified with Vitamin B6, riboflavin, and Folate which help improve mood and reduce fatigue. B-Vitamins also support brain function, including cognition.
Calcium is not the only nutrient that can strengthen bones! Zucchini is lavished with Magnesium, Vitamin K, and antioxidants Zeaxanthin and Lutein, all of which help build stronger bones.
Zucchini is your best friend when it comes to better digestion because of its richness in water and fiber. Regular consumption of this fruit can help reduce colon cancer and ulcers.
Supports Collagen Formation
For more supple, soft, and elastic skin, you might want to start including zucchini in your favorite dishes. Zucchini is rich in Riboflavin which influences the maturation of collagen and it contains 3 major components for collagen formation: Potassium, Zeaxanthin, and Folate.
Powerful Brain Function and Sharp Memory
An adequate amount of water in your system exhibits higher brain activity by effectively delivering nutrients to other parts of your body including your brain. Folate also helps improve brain function and emotional health.
Eggs are fortified with choline, a fundamental nutrient that keeps the brain cells healthy by maintaining their structure and reinforcing the membranes therefore, your brain functions are sharper and stronger.
Eggs contain two of the most powerful antioxidant for the eyes which are lutein and zeaxanthin and can they help prevent serious eye diseases such as macular degeneration and cataract.
To build stronger muscles, a required amount of protein is needed and eggs are one of the best sources of protein. Add pieces of hard-boiled eggs to your salads to maximize the number of nutrients you can obtain from your food.
The high content of protein from this food allows you to feel more satiated which is why you feel longer when you have eggs for breakfast.
Eggs are a great source of Vitamin D, which is commonly associated and found in sunshine. This Vitamin is significant in the absorption of calcium for stronger bones as well as healthy immune systems.
Healthy Hair and Nails
Eggs are thriving with vitamins, minerals, and sulfur-containing amino acids that help maintain healthy hair, skin and nails.
Apple and Onion Scrambled Eggs
Ingredients: 3-4 servings
8 eggs, beaten
1/2 red onion, chopped
1 celery stalk, chopped
1 granny smith apple, chopped
Fresh chives, minced
Sea salt and freshly ground black pepper
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
Pour the beaten eggs over the apple mixture in the skillet.
Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Whether you add this to your special dish or go all out asparagus, this vegetable is a force to be reckoned with in terms of its flavorful taste and robust nutrients!
Let us dive into the health benefits of asparagus and keep reading until the end because I have an exceptional recipe that you will surely enjoy!
Weight Loss Comrade
If you are aiming at shedding a few pounds, then asparagus can be your best friend! It is low in calories and fat, but it has a high amount of soluble and insoluble fiber which supports good digestion, helps lower cholesterol, and makes you feel full preventing unnecessary cravings.
These spears are your weapon against salt and excess water, therefore, it can help prevent urinary tract infections due to their high levels of amino acid asparagine.
Vitamin E Goodness
One of the few powerful nutrients of asparagus contains is Vitamin E which strengthens your immune system and protects your cells against free radicals.
Lift the good vibes within! Asparagus is rich in folate and Vitamin B12 which lightens up your mood and deflect irritability. Apart from those 2 nutrients, asparagus also contains a bounteous amount of amino acid and tryptophan which is also linked to enhanced mood.
The purple variant of asparagus is enriched with anthocyanins that provide fruits and veggies purple, red, and blue hues and it is effective in fighting off free radical damage.
Roasted Lemon Garlic Asparagus
1 bunch Asparagus
2 Tbsp Olive Oil
2 Garlic cloves
2 Tsp Lemon Juice
½ Tsp Coarse Sea Salt
½ Tsp fresh milled Black Pepper
Pinch ground Cayenne Pepper
Preheat the oven to 375 degrees Fahrenheit.
Cut the bottom inch or two off the stalks. This part is usually pretty rooty and stringy, due to cutting the stalks, so it’s best to just compost it.
Slice the garlic and toss it with the asparagus, olive oil, lemon juice, cayenne pepper, sea salt, and black pepper. Spread the asparagus out on a baking sheet or grill pan. You can use parchment paper or aluminum foil for easy cleanup, but it isn’t necessary.
Bake uncovered for 15 minutes, turning the asparagus once for even cooking. The asparagus is ready when it is tender, but not mushy.
The fruit that shines among others because of its jewel-like brilliance and rich ruby color. Pomegranate is more than just what you see. Pomegranate is filled with delicious seeds that can be eaten raw or juiced plus it is also packed with vitamins and minerals to re-energize your health!
Pomegranate contains two powerful antioxidants: Punicalagins (juice and peel) and Punicic Acid (seed oil). Both of these antioxidants help protect your body against free radicals and are responsible for the overall health benefits of Pomegranate.
The high-level content of punicalagin makes pomegranate a powerful fruit that drives inflammation down and other diseases such as arthritis, cancer, and diabetes.
Prevents Blood clot
There are two types of a blood clot, the good one which helps your injury recover fast and the other one is fatal because it can clog your arteries, heart, and any parts of your body.
By fighting off free radicals, bad cholesterol, and blood clots, the antioxidant in pomegranate regulates the flow of your blood thus enhancing the level of oxygen in your body.
Over the last few weeks the build up over the Corona virus and its effect have continued to increase. Because of this I wanted to address this topic in a way that will be both insightful and holistic. It’s easy to feel a little panicked when the words “epidemic” and “outbreak” are used but I find the antidote to panic is almost always power.What do you have in your power to do?Maybe it’s getting into see your provider for support but my biggest answer is:
What’s in your power when it comes to prevention?
It may seem small but ensuring the basics of:
WASH YOUR HANDS and wash them good!
Good and quality sleep.
Lots of antioxidant rich veggies.
Plenty of protein.
Exercise, sauna, sweat.
Take your multi and have adequate vitamin D.
Use natural medicine that boosts your immunity.
In response to #10 – Natural Medicine – I’ve spent this week creating a new mini-course that will teach you how to DIY my favorite natural cold and flu remedy at home! Who wants some of that?!?
The research shows how Elderberry syrup can reduce the risk of not only contracting the cold, flu, upper respiratory infections and viruses but also decrease the length of time you are sick AND decrease the severity of your symptoms.
I made this for ya’ll to help your family prevent the flu and corona virus!
In response to the many questions I receive every year about how to stay healthy during winter and avoid the cold and flu and now corona virus, I have created a MINI COURSE – Just for YOU!
Read below for all of the course details and components – I’d love to hear your thoughts on the course!
Elderberry Syrup Making Mini Course – How to create this immune boosting syrup at home.
I created this mini-course in response to the flu and corona virus spread this season and as a self-guided journey to better educate you on the fabulous and fantastic elderberry. By the end of this course you’ll discover the amazing properties of this potent berry, appropriate dosing for prevention and acute care, adult vs child dosing, and last but not least how you can make your own Elderberry Syrup at home to ward off the cold and flu!I’ll also teach you my own recipe that I use step by step as well as ingredients and specific supplies you’ll need to DIY this amazing syrup!
In this mini-course, you’ll learn:
Types, properties, uses and history of Elderberry
How Elderberry helps the body during colds and the flu
Appropriate dosing for prevention vs sick care
Appropriate dosing for adults vs children
Recipe for making Elderberry Syrup at home
What ingredients and supplies are necessary
When you should NOT take Elderberry
Elderberry Syrup – Mini Course Components
Mini-Course Guide -which includes the following:
Elderberry Syrup Recipe
Elderberry Syrup Dosing Guide
Ingredients and Supplies Shopping Guide
Masterclass Video Transcript
Course Notes Pages
Bonus – Elderberry Tincture Recipe
Elderberry Syrup Masterclass & Tutorial Video: 25 Minute Video
*Mini Course is immediately ready for download upon purchase.