Acai Bowl Recipe

Skip the Juice Bar: Make This Delicious Acai Bowl at Home!

An acai bowl makes for a superb start to your morning. Its sweet flavor, especially when topped with crunchy granola and coconut shreds, will make you feel as though you’re enjoying dessert. Fortunately, acai is packed with nutrition, so you’ll still be having a healthy start to your day while enjoying a delicious breakfast.
Though its name may look difficult to say, learning how to pronounce acai is quite simple. Pronounced ah-sigh-ee, these berries are known for their superfood benefits. Acai gets that reputation from its antioxidant content and health benefits.
So it’s no wonder delicious acai bowls are dominating the menus of juice bars and natural restaurants, but you don’t have to go out to enjoy this bowl of fruity goodness. Acai bowls can be easily made at home with minimal ingredients and effort. Making acai bowls at home saves money and lets you get creative with fillings and toppings.
This acai bowl recipe uses a secret ingredient to make it sweet without inducing a sugar rush. Medjool dates help sweeten up the acai bowl and counteract the tartness of acai. However, the fiber content in dates prevents a sugar rush. Just make sure you use an unsweetened acai pack in this recipe.
What Is Acai?
Acai is a berry that resembles a grape and originates in the rainforests of South America. The acai berry grows on a palm tree and each berry’s size is about one inch in circumference.
Acai has a slightly tart, bitterness to it which makes some compare the flavor to that of a cranberry or raspberry. But acai also has the juiciness and sweetness of blackberries. Acai berries are nearly impossible to find in their whole raw form (unless you are in the areas it’s native to) due to the fact it spoils very quickly after being picked.
Acai is available at most grocery stores in frozen pureed form or as a freeze-dried powder that is shelf stable. For this recipe, you’ll want to use the frozen pureed packs which will add thickness to your acai bowl.
Acai Health Benefits
Acai berries have one of the highest concentrations of antioxidants in a fruit, and even surpass blueberries which are also touted for similar properties. In addition to its antioxidant benefits, acai also is a great source of minerals, vitamins, and healthy fats. Acai contains manganese, vitamin A, copper, iron, thiamine, calcium, and magnesium.
Acai is low in calories and has a moderate amount of fiber and protein. This acai bowl recipe (without the toppings) contains approximately 219 calories, 48 grams of carbs, 4 grams of fat, 3 grams of protein, and 14 grams of sugar per serving.
Recipe Tips
Speed up this recipe by prepping the ingredients ahead of time. The granola will stay good in an airtight jar for up to two weeks on the counter and up to one month in the refrigerator. Make it on the weekend and then store it to use throughout the week on your acai bowls.

 

Ingredients

For the acai bowl:

¾ cup unsweetened almond milk

1 100 gram frozen pack of unsweetened acai (I use Sambazon brand)

2 frozen bananas, chopped

2 Medjool dates, pitted

¼ cup frozen strawberries

¼ tsp pure vanilla extract

For the granola:

1 ½ cups gluten-free rolled oats

½ cup buckwheat groats

⅓ cup sunflower seeds

¼ cup plus 2 tablespoons pure maple syrup

2 teaspoons ground cinnamon

For the toppings:

1 banana, chopped,

4 strawberries, sliced

2 tablespoons shredded unsweetened coconut

Optional toppings: Peanut butter, almond butter, chia seeds, passion fruit, etc.

Instructions

Preheat the oven to 275 degrees Fahrenheit. Line baking sheet with parchment paper or a baking mat. Add the oats, buckwheat, sunflower seeds, and cinnamon to a large bowl. Whisk until well combined. Next, add the maple syrup and mix well.

Spread the granola evenly out on the lined baking sheet. Bake for 20 minutes and then rotate the baking tray. Bake for another 15 minutes then remove from the oven and let cool for 30 minutes to an hour. The longer you let it cool, the more crunchy the granola will be.

Add all the unsweetened almond milk, acai, frozen bananas, frozen strawberries, dates, and vanilla extract to a blender and blend on high until completely smooth. If it’s too thick or chunky add an additional splash of almond milk. Blend again until desired consistency is achieved.

Pour the acai mixture into bowls and garnish with desired toppings; granola, shredded coconut, sliced bananas, and strawberries. Enjoy!

4.14

Skip the Juice Bar: Make This Delicious Acai Bowl at Home!

Related on Organic Authority
How to Make a Smoothie Bowl: Skip the Straw and Grab a Spoon
Benefits of Antioxidants in Skincare (Hint: Youthful, Glowing Skin)
31 Vegan Breakfast Recipes That’ll Make You Happy You’re Awake
Images via Karissa Bowers

Tags:
açai, breakfast, smoothie

Karissa Bowers
Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.

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Resolutions For A Healthier You – Nutrilicious

It is almost 2018, and you’ve probably started to think about your New Year’s Resolutions. Am I right?

So many people commit to huge New Year’s resolutions that are nearly impossible to achieve. Then, they end up being disappointed they didn’t achieve them. One suggestion I have for you is to make your New Year’s resolution ACHIEVABLE this year.

 

When you do achieve your goals, you will be so much healthier.

Here are four perfect resolutions that are totally achievable:

#1. Hydrate with more water

Do you notice when you drink more water you feel better? Water helps your body to run better and will even help you to lose weight. Water will help give you a beautiful, youthful glow too. Make sure that you don’t just drink it all at once. Grab a water bottle and keep it with you throughout the day. This will make it that much easier to achieve your goal, and it will be beneficial for your entire body. Add some flavour to your water using lemons, limes or fresh mint.

 

#2. Crowd out unhealthy foods

Unhealthy foods that are filled with sugar and toxins do our bodies no good. Instead of just eating because you have a sweet tooth craving or because something looks delicious, eat because you want to nourish your body. If you eat foods that will give you energy and help you to feel better, you’ll be on track for a healthier 2018. So, start the year by eating whole foods that nourish and benefit your body.  Try snacking on nuts and seeds instead of chips or other crunchy snacks.

 

#3. Move more

Most people think of a New Year’s resolution as heading to the gym every morning. Although this is a great goal, it can sometimes be a challenge with everyone’s busy schedule. You do not need to head to the gym to move more. In fact, if you sit all day it’s a good idea to go for a walk on your lunch break or stand up and move several times a day. Make moving part of your 2018 goals. You will feel so much better!

 

#4. Let go of negative thinking

Every person has thoughts that creep into their head. Sometimes we can become more judgmental and critical of others in our head, or even put ourselves down. In 2018 make it a goal to stop the negative thinking. This will help you to be an overall happier person and may even help you to become healthier.

 

When you are thinking of your goals for 2018, start with realistic goals that will help you become a happier and healthier you!

 

If you are looking for some support to get 2018 off on the right foot join my Fit and Healthy Jumpstart. You’ll get 30 days of on-going support, recipes, tips and tricks. You can find all the details here.

Not sure this program meets your needs or if you have any questions, don’t hesitate to get in touch – karen@nutrilicious.ca.

 

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Managing the sugar chaos over the holidays – Nutrilicious

You can probably guess that I’m not a fan of sugar or artificial sweeteners even though I do have a sweet tooth. With the holidays fast approaching there is going to be lots of cooking and baking and perhaps you are wondering how best to handle sugar consumption over this celebratory period of indulgence.

We all know the negative health effects of eating too much sugar, especially “added sugars” like those in flavoured yogurts, soft drinks, salad dressings, cereal, pasta sauce and ketchup. (I could go on but I’ll stop here). Added sugar is hiding just about everywhere in the grocery store. Ingesting this refined sugar spikes our blood sugar levels and insulin, and increases our risk for a whole host of issues. Always read labels on processed foods to see how much sugar there is on a per serving basis.  Remember that four grams of sugar is about one teaspoon.

How about artificial sweeteners?
Research shows us that consumption of non-nutritive sweeteners may promote weight gain as well as diabetes.

Your best bet? Stay away from artificial sugars and limit added sugars.  If you are baking, use 25% less sugar. You will be surprised how sweet the dessert will still be.

To add some sweetness without adding sugar, try the following:

Raisins
With antioxidants and fibre, they will sweeten any baked good. For a creative spin on things, blend a cup of raisins in a food processor, and add it to your batter or dough.

Cinnamon
Spice up your coffee with cinnamon. This super spice adds a subtle sweetness, boosts your immunity and helps stabilize blood sugar levels without adding any calories.

Unsweetened Cocoa Powder
For a warm winter treat, mix some unsweetened cocoa powder in a glass of warm almond milk. It’ll satisfy your sweet tooth without the extra sugar. Add a teaspoon of vanilla of peppermint extract for extra flavour.

Processed Dates
Substitute two-thirds of a cup of dates for one cup of sugar in a brownie batter. Or, use them as a base for homemade granola bars. Dates have a low glycemic index and add a subtle caramel-like sweetness.

Puréed Fruit
Try using extra-ripe bananas and eliminate the sugar when baking banana bread. The fruit naturally becomes sweeter as it ripens, so there’s no need for extra sugar. Apples, pears and pineapples are also good options for adding sweetness.

Syrups and honeys
Maple syrup is nice alternative to white sugar as is raw honey which has a high level of antioxidants and also contains antifungal and antibacterial properties.

Lucuma powder
Made from whole Peruvian lucuma fruit that has been dried at low temperatures and milled into a fine powder. Yellow lucuma powder has a unique, maple-like taste.

And last but not least, ENJOY! If something really tempts you, go ahead and eat it. Just eat a small piece to satisfy your sweet tooth.

Here is a favourite treat of mine. I often make a batch and leave them in the freezer for when I want something sweet.

Chocolate Bliss Balls
 1 ½ cups walnuts
8 pitted dates
1/3 cup cocoa
½ tsp vanilla
1 tbsp maple syrup
2 tsp of water if needed

Optional:  add a few teaspoons of ground espresso (my fave) for a coffee flavour or cayenne pepper (hubby’s fave) to make them spicy.

Process the walnuts in a food processor until crumbly.  Add dates and process until mixture starts to stick together.  Add cocoa, vanilla and maple syrup and process until mixture becomes wet enough to roll, add a tsp of water at a time if needed.  Roll in to 1” balls and store in the fridge or freezer.

 

If January finds you in a post-holiday funk from too much celebrating, join my

 Fit and Healthy Jumpstart

Discover simple strategies that you can EASILY add to your lifestyle to get in shape, feel great and get back on track. You’ll be plugged into an amazing COMMUNITY OF SUPPORT every step of the way.

BONUS: You’ll get delicious recipes for nutrition-packed meals, plus “knock-your-socks off” juice and smoothie recipes.

SAVE $20 when you register by  Wednesday January 10, 2018.

You can sign up here.

 

 

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Crispy Eggplant Bacon

Crispy Eggplant Bacon

Sidney Bensimon
Makes 4 Servings
Ingredients
  • 1/4 cup soy sauce
  • 2teaspoons pure maple syrup or hickory syrup
  • 1teaspoon liquid smoke
  • 1teaspoon smoked paprika
  • 1 small Italian eggplant, peeled and thinly sliced into ⅛-inch-thick and 1-inch-wide strips
Directions
  1. Preheat the oven to 300°. Line a baking sheet with parchment paper and keep nearby.
  2. In a medium bowl, stir together the soy sauce, maple syrup, liquid smoke, and paprika. Dip the strips of eggplant into the mixture and gently massage.
  3. Place the eggplant strips on the prepared baking sheet. Bake for about 20 minutes, or until crispy.

Nutrition Per Serving

45 calories
0 g fat (0 g saturated)
8 g carbs
4 g sugar
3 g fiber
2 g protein

From Sweet Potato Soul by Jenné Claiborne. Copyright © 2018 by Jenné Claiborne. Reprinted by permission of Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House.

Keywords

eggplant, paprika, soy sauce, liquid smoke, maple syrup, vegan, vegetarian, dairy free, gluten free, nut free, low calorie, snack

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Creating A Stress Free Holiday – Nutrilicious

The holidays are among us – a time of year that’s known for its busy nature that can lead to quite the load of stress.  After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones.  Perhaps you also have to plan a menu to feed everyone over the holidays. All of this, on top of your normal every day life.  It can be overwhelming to say the least.

I wanted to share with you some of my favourite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories.

These secret weapons of mine include…

Put forth great effort to be present.  It can be difficult, I understand.  It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same?  One way I like to dodge this is to leave my electronics in another room.  Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your loved ones.  When I’m feeling particularly distracted, what really helps ground me is focusing on my senses.  What do I smell?  What do I hear?  What do I feel?  Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else.  It’s a good tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays!

Give up those expectations.  A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect.  That’d be great, of course – but putting your entire extended family in one house is bound to have something go awry.  Therefore, dropping the expectations of perfection will allow you to be prepared for when something may spring up.  There is joy to be found in each situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can.

Find time to move.  It’s incredibly important to keep movement in your schedule, no matter how busy you may feel.  Even if it’s just a brisk walk after lunch or dinner – make it a habit to bundle up in your favourite scarf and winter coat to go for a walk alone to clear your mind, or with someone you enjoy being around.  Be sure that you are getting your time outside in nature, breathing in fresh air, not only will this clear your mind but it will also help burn off some of those calories.

Plan, plan, plan.  One of the best things you can do is make a schedule. I am personally the master of lists. Everything from which chores need to be done to grocery lists and guest lists. You name and I’ve made a list for it. The best thing about lists is that once you’ve completed a task you can cross it off! So satisfying.

Stock up. Another thing I try to manage during the holidays is to have a full fridge and pantry so I can easily whip up something to eat should unexpected guests arrive or if my kids happen to have some friends over.  Or, I’ll sometimes make double batches of cookies, soups or other dishes that freeze well. I am always glad I made a double batch when I end up pulling them out of the freezer.

What are some of your favourite ways to manage the holidays?  Do you have any tips or tricks to share? If so, let us know!

Looking for some tips for the vegetarian at your holiday table this year? You’ll find my Collection of Vegetarian Holiday Recipes here.  Or if you are looking for a January re-boot join my Fit and Healthy Jumpstart Program. You can find those details here.

 

 

 

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Vegan Low Country Grits

Low Country Grits

 

Sidney Bensimon
Makes 4 Servings
For the vegetable-sausage mixture:
  • 1tablespoon grapeseed or olive oil
  • 2cloves garlic, minced
  • 6 to 8 scallions (white and light green parts), chopped, green parts reserved for garnish
  • 1/2 medium jalapeño pepper, seeded and minced
  • 1 can (14-ounce) diced tomatoes or 2 large hothouse tomatoes, diced (about 1½ cups)
  • 1 small zucchini, halved and thinly sliced
  • 1 jar (8-ounce) marinated artichoke hearts, drained
  • 1/2cup thawed frozen corn
  • 1 large vegan sausage*, sliced about 1/4-inch thick
  • 2 teaspoons Old Bay seasoning
  • 1teaspoon Creole seasoning
  • 1 1/2 teaspoons tamari soy sauce
  • 1teaspoon ume plum vinegar
  • 1/4 cup chopped fresh parsley
For the grits:
  • 4cups plain unsweetened soy milk or other non-dairy milk
  • 1 tablespoon vegan butter or olive oil
  • 1teaspoon salt
  • 1teaspoon freshly ground black pepper
  • 1cup old-fashioned grits
  • 2tablespoons nutritional yeast (optional)
For the vegetable-sausage mixture:
  1. In a large skillet, heat the oil over medium heat. Sauté the garlic, scallion whites, and jalapeño, about 3 minutes. Add the tomatoes, zucchini, artichoke hearts, corn, sausage, and 1 cup water and bring to a simmer for about 5 minutes. Add the seasonings and tamari. On low heat simmer until the zucchini is tender, about 10 minutes. Stir in the vinegar and parsley. There should be ample broth. Reduce the heat to its lowest setting to keep them warm.
For the grits:
  1. Meanwhile, in a medium saucepan over medium-high heat, bring the soy milk to a low boil. Add the butter, salt, and pepper, then stir in the grits.
  2. Reduce the heat to low and continue to stir for 20 to 30 minutes, until creamy. If the grits look dry, stir in water—2 tablespoons at a time. Once creamy, stir in the nutritional yeast.
  3. Spoon the grits and vegetable sauté into bowls. Garnish with nutritional yeast and scallion greens.

Nutrition Per Serving

463 calories
14 g fat (2 g saturated)
64 g carbs
12 g sugar
9 g fiber
24 g protein

From Sweet Potato Soul by Jenné Claiborne. Copyright © 2018 by Jenné Claiborne. Reprinted by permission of Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House.

*For Jenné’s vegan sausage recipe, click here or check out the creole sausage recipe in her book. If you’d rather buy the vegan sausage, we recommend Field Roast.

Keywords

eggplant, artichokes, jalapenos, zucchini, corn, old bay, creole, tamari, soy sauce, ume plum vinegar, soy milk, parsley, nutritional yeast, scallions, tomatoes, vegan sausage, grits, lunch, dinner, vegan, vegetarian, gluten-free, dairy-free, nut-free, egg-free

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Homemade Vegan Refried Beans Recipe with Chiles, Onions, and Spices

The Best Homemade Refried Beans Recipe: Hold the Lard!

This refried beans recipe is a delicious and healthy addition to any Mexican meal. There’s no need for lard in these vegan refried beans. These beans get their flavor from onions, chiles, and spices while still tasting like restaurant quality!
Many think of refried beans as a fattening, indulgent food which is not always the case. When you make refried beans from scratch, you can skip unhealthy ingredients like lard or refined oils.
The trick to perfecting homemade refried beans is to use dried beans. By making beans from scratch, you’re able to inject them with more flavor and control the texture. Plus, you’re skipping the sodium and BPA that is associated with canned beans.
Pinto Beans Nutrition
Fortunately, the fat associated with refried beans does not come from its key ingredient, pinto beans. On the contrary–pinto beans are extremely low in fat. One cup of cooked pinto beans contains just 2.4 grams of fat.
Pinto beans are a great source of folate, fiber, copper, manganese, phosphorus, protein, vitamin B1 and B6, magnesium, potassium, and iron. All of those nutrients are essentials and each boasts their own health benefits.
According to a study published in the journal Archives of Internal Medicine, consuming legumes can have heart-healthy effects. The study found that eating legumes may reduce the risk of coronary heart disease in patients with type-2 diabetes who follow a low glycemic diet.
Eating high-fiber foods like beans comes with more positive health benefits. The fiber in beans may help prevent overeating and curb cravings which helps to promote weight loss. Beans are also linked with lowering LDL cholesterol levels due to their soluble fiber content.

Cooking Beans
While cooking beans from scratch may seem like a daunting task, it is well worth the effort and not as hard as it seems. Really! Cooking dried beans actually only requires about 15 minutes of active prep time and the rest of the cook time is hands-off. Plus, each batch will produce so many servings that you will be able to enjoy the beans throughout the week.
There are many benefits to cooking dried beans including easier digestion, increased flavor, and less sodium. The digestive benefits come from soaking beans prior to cooking. By soaking and then rinsing, a portion of the indigestible oligosaccharides will be removed which will result in easier digestion of the beans. You can add a piece of kombu seaweed to the beans to further improve their digestive qualities.
Recipe Tips
When planning to make this refried beans recipe, you’ll want to prepare in advance. Plan to soak beans the night before making this recipe. One pound of dried beans will produce about five cups of cooked beans. You only need three cups of cooked pinto beans for this recipe so you’ll be able to refrigerate the rest for later use.

 

Homemade Vegan Refried Beans Recipe

Ingredients

1 lb dried beans

2 dried bay leaves

1 yellow onion, finely chopped

¼ cup hatch (aka New Mexico) chiles, chopped

1 tablespoon sunflower oil

2 teaspoons sea salt, divided

½ teaspoon chili powder

½ teaspoon cumin

water as instructed

Instructions

Add the pinto beans to a large bowl. Sort through and remove any shriveled beans or stones. Cover beans with eight cups of water and soak for 12 hours. Beans should expanded and nearly doubled in size after soaking. Drain and rinse the beans thoroughly.

Bring six cups of fresh water to boil in a large pot. Add the beans, cover, and reduce heat to low so beans are slowly simmering. After an hour, remove the lid and add one teaspoon of sea salt. Cover again and cook for 15 minutes more. Beans should be fork tender and soft.

Meanwhile, heat sunflower oil over medium to large skillet. Add chopped onion and sauté for about six minutes, until onion is translucent and lightly browned. Add the hatch chile and saute for an additional two minutes.

Using a slotted spoon, scoop out three cups cooked beans from the pot. Add the beans to the skillet with the onion. Add the spices and one teaspoon sea salt and stir.

Using a potato masher, smash the beans a bit. Then, gradually add ½ cup cooking liquid from the bean pot. Stir the beans and mash until desired consistency is achieved.

Serve refried beans immediately or store in an airtight container for up to three days. You can also save the leftover whole pinto beans for up to three days in the refrigerator. Enjoy!

4.14

The Best Homemade Refried Beans Recipe: Hold the Lard!

 
Related on Organic Authority
Bean Bounty! Learn How to Grow Beans
Vegan Enchiladas: So Good You’ll Come Back For Seconds (and Thirds)!
4 Vegan Bean Recipes for a ‘Magical’ Meatless Monday
Images via Karissa Bowers

Tags:
beans, boil, chiles, onions

Karissa Bowers
Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.

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Feeding Your Vegetarian Daughter Bootcamp – Nutrilicious

The 4-Week Feeding Your Vegetarian Daughter Boot Camp is ready to go and you don’t want to miss out!

It is designed to ensure your daughter gets the nutrients her growing body needs.

You can sign up here.

I have designed this program in 4 Modules each delivered to you by email each Monday for 4 weeks.

1. Setting yourself up for success – stocking a vegetarian-friendly pantry, shopping tips, tools and tricks

This is where we need to start because I know you struggle to find healthy food for your daughter to eat.
In this module we’ll put these worries to rest:

  • Transitioning to a vegetarian diet
  • Navigating the grocery store to choose vegetarian-friendly food
  • Stocking a vegetarian-friendly pantry
  • Reading labels to check for animal ingredients
  • Snacking the healthy way

 

2. Choosing meatless protein – what are your options, how to prepare them

Does daughter seem tired all the time? Could be she isn’t get enough good-quality protein. This can sometimes be a challenge for those new to vegetarian diets. Getting this right straight from the start will ensure success on her vegetarian journey. Here’s what we will talk about in this module:

  • Tofu isn’t a scary word and how to include it in meals your daughter will eat.
  • Other vegetarian protein options and what to do with them.
  • The role of processed fake meat.
  • Easy ways to add meatless protein to meals

 

3. Essential nutrients

As if you didn’t have enough to worry about there are other nutrients that don’t naturally appear in vegetarian foods or may be difficult to obtain through vegetarian foods. You don’t want your daughter taking dozens of supplements each morning because she probably can’t even swallow a pill.  In this module we’ll discuss the following:

  • Iron deficiency is very common amongst teenage girls and eating the right foods can help reduce this risk.
  • Calcium is important for her growing bones and to minimize her risk for osteoporosis later in life.
  • B12 deficiency may have serious long-term side effects.
  • Vitamin D plays so many important roles in the body so getting enough is super important.
  • Good fats, we all need fat in our diet and good fat is important.

 

4. Baking without animal ingredients and eating out

Yes, desserts can still be part of a healthy diet and eating out shouldn’t be a challenge. In this module we’ll cover the following:

  • Baking without butter or milk, yes it is possible.
  • How to navigate restaurant menus.
  • Eating out and being invited for dinner, will your daughter just eat salad and side dishes.

Other bonuses include:

. A 20-page vegetarian recipe guide with meat options.
. Tips on how to talk to your daughter so she chooses wisely
. Access to a private FB group to discuss questions and concerns.

You can sign up here.

Early Bird Bonus –

Sign up by Wednesday October 25 at midnight and save $30!

And get Karen’s Smoothie Guide for FREE
(A $19 value)

Just $169 for the whole program!

Other bonuses include:
On-going support in our own private Facebook group – invaluable!
Healthy and Delicious Recipes – 20 pages of easy-to-prepare vegetarian recipes – $19 value

Sign up by Wednesday October 25, 2017 at midnight and pay just $169.

That’s a savings of $30 and you get Karen’s Smoothie Guide for FREE

Click on here to join and you’ll get instant access to your free Smoothie Guide.

 

Note all prices are quoted in Canadian dollars.

 

Disclaimer: This program is not intended to diagnose, treat, prevent or cure any illness or disease. The information provided in this program is for general educational purposes and is not intended to take the place of advice from your medical professional. You are solely responsible for your health care and activity choices.  Participation in this challenge does not constitute a client-coach relationship.

 

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13 Vegetarian Breakfast Ideas – Nutrilicious

Has breakfast become a challenge since your daughter has become a vegetarian? Are things a bit hectic in the morning with everyone trying to get out the door on time?

Breakfast is super important and we should not let our kids leave the house in the morning without eating something nutritious. A stop at Starbucks on the way to school is not the best option. We want out kids to be able to focus and learn throughout the day and a nutritious breakfast can help.

Here a few quick and easy breakfast ideas to add to your weekly meal plan and grocery list. This will help ensure you have the food on hand so your daughter can easily grab something to eat before she heads out in the morning:

  1. Whole grain toast with avocado and hemp seeds
  2. Whole grain toast with nut butter and jam
  3. Yogurt (dairy or non-dairy) with fruit and granola
  4. Smoothie with fruit and protein – either from seeds, nuts, seed/nut butter or tofu
  5. Chia pudding with fruit, nuts and seeds
  6. Oatmeal with fruit, nuts and seeds
  7. Buckwheat waffles with fresh blueberries
  8. Quinoa fruit parfait
  9. Tofu or egg scramble
  10. Tempeh bacon sandwich
  11. Breakfast burrito with beans and avocados
  12. Bowl of cereal is okay as long as it has no more than 5-10 grams of sugar per serving
  13. Broccoli and egg muffins – these are super easy to make and are great to have on hand. You can find the recipe here.

Now the challenge is getting her out of bed in the morning with enough time to eat before she heads out.

Do you have any quick breakfast ideas? Let us know over in our Facebook group. For more tips and tricks to feed your vegetarian child, sign up for my newsletter.

 

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13 Vegetarian Breakfast Ideas – Nutrilicious

Has breakfast become a challenge since your daughter has become a vegetarian? Are things a bit hectic in the morning with everyone trying to get out the door on time?

Breakfast is super important and we should not let our kids leave the house in the morning without eating something nutritious. A stop at Starbucks on the way to school is not the best option. We want out kids to be able to focus and learn throughout the day and a nutritious breakfast can help.

Here a few quick and easy breakfast ideas to add to your weekly meal plan and grocery list. This will help ensure you have the food on hand so your daughter can easily grab something to eat before she heads out in the morning:

  1. Whole grain toast with avocado and hemp seeds
  2. Whole grain toast with nut butter and jam
  3. Yogurt (dairy or non-dairy) with fruit and granola
  4. Smoothie with fruit and protein – either from seeds, nuts, seed/nut butter or tofu
  5. Chia pudding with fruit, nuts and seeds
  6. Oatmeal with fruit, nuts and seeds
  7. Buckwheat waffles with fresh blueberries
  8. Quinoa fruit parfait
  9. Tofu or egg scramble
  10. Tempeh bacon sandwich
  11. Breakfast burrito with beans and avocados
  12. Bowl of cereal is okay as long as it has no more than 5-10 grams of sugar per serving
  13. Broccoli and egg muffins – these are super easy to make and are great to have on hand. You can find the recipe here.

Now the challenge is getting her out of bed in the morning with enough time to eat before she heads out.

Do you have any quick breakfast ideas? Let us know over in our Facebook group. For more tips and tricks to feed your vegetarian child, sign up for my newsletter.

 

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Vegan Sweet Potato Pecan Cinnamon Rolls

Sweet Potato Cinnamon Rolls

Sidney Bensimon
Makes 12 Rolls
For the dough:
  • 1cup plain unsweetened soy milk or other non-dairy milk
  • 1/4 cup vegan butter
  • 1cup mashed sweet potato (from 1 baked medium sweet potato)
  • 3cups unbleached all-purpose flour, plus more for dusting
  • 1/4 cup granulated sugar
  • 1 (1/4-ounce) package (2 1/4 teaspoons) active dry yeast
  • 1/2 teaspoon salt
  • 1/2 teaspoon grapeseed oil
For the filling:
  • 1/2 cup brown sugar, coconut sugar, or a mix of the two
  • 1/2 tablespoon ground cinnamon
  • 3/4 cup toasted pecans
  • 1/3 cup vegan butter
For the sweet potato cream cheese filling:
  • 1/2 cup vegan cream cheese
  • 1/2 cup confectioners’ sugar
  • 1/4 cup mashed sweet potato (from 1/4 baked medium sweet potato)
  • 1/2 teaspoon pure vanilla extract
For the dough:
  1. In a small saucepan, warm the soy milk and vegan butter over medium heat until the vegan butter has melted. Do not boil it. Remove from the heat and stir in the mashed sweet potato
  2. In a large bowl, mix together the flour, granulated sugar, yeast, and salt. Pour the liquid ingredients into the dry and use a wooden spoon to combine. Once it gets too difficult to stir, use your hands to combine the ingredients.
  3. Flour a clean work surface and transfer the dough onto the prepared work space. Knead it until you’ve got a smooth dough ball. Lightly oil a large bowl. Place the dough ball in it, cover with plastic wrap or a kitchen towel, and let it rise for 1 hour. The dough should double in size.
For the filling and cinnamon rolls:
  1. Make the filling: In a small bowl, combine the brown sugar and cinnamon and set aside. Chop the pecans into small pieces and set aside. In a small saucepan, melt the vegan butter and set aside.
  2. Once the dough has doubled in size, preheat the oven to 375°F.
  3. Press the air out of the dough, then transfer it back onto your floured work space. Roll the dough until it is about ¼ inch thick. You should end up with a roughly rectangular oval, about 12 × 16 inches.
  4. Brush the dough with the melted butter, sprinkle with the cinnamon-sugar mix, and then top with the chopped pecans. Fold the short side of the dough over and roll tightly until you have a log. Carefully cut the log into twelve 1-inch slices. Grease a large skillet or a 10 × 10-inch baking dish and place the rolls in it cut-side down.
  5. Bake for 25 minutes, or until they’ve expanded and turned slightly golden on the top.
For the frosting:
  1. Meanwhile, make the frosting: Place all the ingredients in a food processor or standing mixer with the whisk attachment on high and blend until creamy.
  2. Let rolls cool slightly, then frost.

Nutrition Per Serving

289 calories
11 g fat (2 g saturated)
43 g carbs
18 g sugar
1 g fiber
5 g protein

From Sweet Potato Soul by Jenné Claiborne. Copyright © 2018 by Jenné Claiborne. Reprinted by permission of Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House.

Keywords

soy milk, vegan butter, sweet potato, flour, sugar, yeast, brown sugar, cinnamon, pecans, vegan cream cheese, vegan, vegetarian, dairy free, egg free, dessert, breakfast

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Peppermint Bark Recipe (Dairy-Free) – Deliciously Organic

Peppermint Bark is an iconic Christmas treat, so I tweaked things a bit to bring you a real food and dairy-free version!

Peppermint Bark is an iconic Christmas treat, so I tweaked things a bit to bring you a real food and dairy-free version!

There are lots of different options with this recipe. First, you can follow the recipe as is. Or, if you can’t do brown rice syrup, then you can omit the candy canes and use all-natural red sprinkles to make the candies look festive. Just choose whichever version works best for you.

I highly recommend using a food grade peppermint essential oil for this recipe. Peppermint extract contains some peppermint oil, but is combined with alcohol, so you won’t get as big of a peppermint flavor. I personally use doTERRA Peppermint essential oil and I find it lends the perfect flavor!

Another thing to note is that the white chocolate will remain mostly firm at room temperature, but isn’t quite as solid as regular white chocolate. So, I recommend storing the candies in the fridge and then leaving them out at room temperature for an hour before serving.

I hope you enjoy!

Makes one 11×7 pan of peppermint bark

Dairy-Free Peppermint Bark

20 minPrep Time

60 minCook Time

1 hr, 20 Total Time

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Ingredients

Instructions

  1. Line an 11×7 baking dish with parchment paper (the paper needs to come up the sides of the baking dish. Place all, but about 3/4 cup of chocolate chips in a heatproof bowl and set the bowl over a pot with simmering water (or use a double boiler) until melted. Remove the bowl from the heat and add 1/3 of the remaining chocolate chips to the hot chocolate, and whisk until the chocolate chips are melted. Repeat this two more times with the remaining chocolate until all of the chocolate is melted. If your chocolate isn’t melting, you can place the bowl back over the hot water for about 10 seconds at a time. Whisk in the peppermint essential oil and the pour the chocolate into the prepared baking dish.
  2. Let the chocolate sit for 10 minutes at room temperature and then place it in the fridge for about 20 minutes.
  3. Meanwhile, place the cocoa butter in a heatproof bowl and set the bowl over a pot of simmering water (or use a double boiler) until melted. Remove from the heat and whisk in the cashew butter, maple syrup, vanilla and peppermint oil. Let the mixture sit for 20 minutes to cool.
  4. Remove the baking dish from the refrigerator and pour the white chocolate mixture over top of the dark chocolate. Place back in the refrigerator for 20 minutes, then remove and sprinkle the crushed candy canes overtop, gently pressing them into the white chocolate. Refrigerate for another hour. Cut into squares and serve.

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Copyright 2016 Deliciously Organic



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Skillet Chicken Thighs With Cabbage and Quinoa

Skillet Chicken Thighs With Cabbage and Quinoa

Andrew Purcell, Carrie Purcell
Makes 2 Servings
Ingredients
  • 2 medium chicken thighs (bone-in, skin-on, about 4-ounces each)
  • 1tablespoon canola oil
  • 1/2 medium head cabbage, cored and cut into 2-inch pieces
  • 2cloves garlic
  • 1tablespoon spicy brown mustard
  • 2teaspoons maple syrup
  • 2cups cooked quinoa
  • 2tablespoons chopped parsley
Directions
  1. Heat oven to 400°.
  2. Season chicken liberally with salt and pepper. In a large, oven-safe skillet over medium heat, heat oil. Add chicken, skin side down, and cook until skin crisps slightly and some fat is rendered, about 3 minutes. Remove from heat.
  3. In a bowl, toss cabbage, garlic, mustard, and maple syrup until combined. Add to skillet, leaving chicken skin side down. Transfer to oven and roast 15 minutes.
  4. Remove chicken from skillet, toss quinoa with cabbage, and place chicken skin side up on top of cabbage. Roast 10 minutes more, until chicken is cooked through.
  5. Serve chicken atop cabbage-quinoa mixture.

Nutrition Per Serving

554 calories
23 g fat (5 g saturated)
58 g carbs
13 g sugar
11 g fiber
30 g protein

Keywords

chicken thighs, chicken, cabbage, quinoa, mustard, parsley, maple syrup, dinner, high fiber, gluten free, lunch, one-pan meals, selfstarter

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Vegan Mac and Cheese Recipe

The Best Vegan Mac and Cheese Recipe: Comfort in a Bowl

Get your cozy on the right way and whip up this creamy vegan mac and cheese recipe at home!
Mac and cheese is a classic comfort food that’s hard to resist. You can still get the same warming feelings from a homemade bowl of mac and cheese as you can from a box. Plus, it’s much healthier and tastier.
This vegan recipe uses potatoes and carrots to create a creamy, smooth sauce that’s dairy-free and soy-free. Serve this up to kids and they will have no clue they are eating veggies.
The Trick is in the (Vegan) Cheese Sauce
Many vegan mac and cheese recipes use margarine or cashews to create a cheesy sauce. But our recipe uses budget-friendly and wholesome potatoes, carrots, and nutritional yeast instead.
Once potatoes are boiled and blended, they create a thick and creamy texture. Carrots add the slightest sweetness that balances perfectly with the seasonings.
Nutritional yeast adds a cheesy flavor and color boost. It’s also rich in vitamin B12 which can be necessary on a vegan diet. Nutritional yeast can be found in the bulk bins of health food stores or online. You can also use your newly purchased nutritional yeast on popcorn, vegetables, and pasta so don’t worry about not finding more uses for it, it’s about as versatile an ingredient as salt. (Almost!)
Nutrition
By forgoing dairy in favor of potatoes and carrots, you’re reaping health benefits you wouldn’t otherwise receive with an ordinary bowl of macaroni and cheese.
Carrots are chock full of beta-carotene which gives it a vibrant hue and vitamin enrichment. Beta-carotene gets converted into vitamin A by the body which helps to maintain healthful skin, eyes, and immune system. Carrots are also a great source of biotin, vitamin K, fiber, potassium, vitamin C, vitamin B6, and vitamin B3.
Potatoes often get a bad reputation due to the fact they are used in oily foods such as potato chips and french fries. But in their whole form, they actually boast many health benefits. Potatoes offer vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, and fiber.

Vegan Mac and Cheese Recipe

Ingredients

16 oz elbow noodles

1 cup white potatoes, peeled and cubed

½ cup carrots, peeled and chopped

⅓ cup unsweetened almond milk

¼ cup organic sunflower oil

½ lemon, juiced

2 tablespoons nutritional yeast

1 tablespoon tomato paste

1 ½ teaspoons arrowroot powder

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon sea salt

Optional add-ins: green chiles, peas, or broccoli

Instructions

Bring a large pot of water to boil. Add potatoes and carrots. Boil for ten minutes, or until fork tender. Do not exceed ten minutes cook time or the sauce will not come out right. Drain and let cool for five minutes.

Bring a separate large pot of salted water to boil. Add noodles and cook according to package directions. Drain and set aside.

Add almond milk, sunflower oil, lemon, nutritional yeast, tomato paste, arrowroot, garlic powder, onion powder, and sea salt to a high-speed blender. Add cooled, cooked potatoes and carrots and then blend on low and gradually increase speed to high. Scrape down the sides if necessary and blend until completely smooth.

Add noodles and sauce to the pot. Add in green chiles, if desired. Mix until noodles are completely coated in sauce. Season with sea salt and ground black pepper to taste. Serve immediately.

For leftovers, store noodles and sauce in separate airtight containers in the refrigerator for up to three days.

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The Best Vegan Mac and Cheese Recipe: Comfort in a Bowl

Recipe Tips
Boost your bowl of vegan mac and cheese with these fun and flavorful add-ins:
For a spicier twist on traditional mac and cheese, try chopped green chiles. They’ll add a slight kick and amp up the flavor.
You can add green goodness to this recipe with peas or broccoli. This is a great way to get kids to eat their veggies. They will hardly notice veggies since they will be smothered in tasty cheese sauce.
Simply add frozen peas to the boiling pasta water when four minutes cook time remain. For broccoli, add frozen florets when six minutes remain.
You can easily make this recipe gluten-free by using brown rice noodles. Be sure to add the sauce only when you are ready to serve since brown rice noodles are very absorbent and dry out quickly. If this happens, add a splash of almond milk which will reconstitute it.
Also, if you don’t have a high-speed blender, don’t fret. You can make this recipe with a food processor as well. It just may not come out quite as smooth but it will be delicious nonetheless. Be sure to keep scraping down the sides to ensure it gets properly blended.
Related on Organic Authority
4-Ingredient Dairy-Free Parmesan Vegan Cheese Recipe
Kids Won’t Eat Their Veggies? 5 Easy Ways to Sneak Them In
Kraft Foods Recalls 6 Million Boxes of Its Mac n’ Cheese Because of Metal Pieces
Images via Karissa Bowers

Tags:
carrots, nutritional yeast, pasta, potatoes

Karissa Bowers
Karissa Bowers is a fashion and food blogger living a compassionate lifestyle. Karissa is the blogger of Vegan À La Mode where she shares her favorite vegan and gluten-free recipes and also her eco-friendly cruelty-free style. Her love for photographing food and her outfits, drove her to develop a passion for photography. After a few years of honing in on her photography skills, Karissa launched her business, Karissa Bowers Photography, where she shoots weddings and portraits. When she’s not taking photos or in the kitchen, you can find Karissa traveling and trying new vegan restaurants.

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Braised Beans with Tomatoes and Herbs

Braised beans are an ultimate comfort food in the wintertime and I love that they make for great leftovers!

Is it ok to eat legumes and nightshades when you have a thyroid disease? I get this question often and have found there is a lot of confusion around the topic.

With our clients at Biodynamic Wellness, we’ve found that properly prepared legumes are a healthy addition to a thyroid-healing diet for most people.

Carbohydrates are important for the health of the adrenals and also for the liver in converting the thyroid hormone T4 to the active form T3. Of course, you don’t want to eat a super high carb diet, because that can have negative effects on the body, but around 100g of carbs spread throughout the day is a good amount for most people.

An ultra low-carb diet may be trendy right now, but if you have thyroid disease, this isn’t the best idea. Too few carbs can backfire and leave the adrenals fatigued or cause low thyroid conversion in the liver. This is why I’ve always used legumes in my recipes here on the blog and in my cookbook.

If you’ve been on a strict low-carb diet and aren’t seeing the results you’re looking for, then I recommend talking to your practitioner about adding some properly prepared legumes, lentils, and possibly gluten-free grains back into your diet and see if that changes your symptoms.

What about nightshades?

If you struggle with arthritis or pain in the joints, then it’s best to avoid nightshades. Some common nightshades are eggplant, peppers, potatoes and tomatoes. But, in our practice, we’ve found that if you don’t have these symptoms, then nightshades can be a healthy addition to a thyroid-healing diet.

Braised beans are an ultimate comfort food in the wintertime and I love that they make for great leftovers!

Braised beans are an ultimate comfort food in the wintertime and I love that they make for great leftovers! I cook them on the stove, but I bet this recipe would also work well in the slow cooker.

Braised Beans with Tomatoes and Herbs

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Ingredients

  • 1 cup dried cannellini beans, soaked overnight* (you could also use white navy beans)
  • 1 cup dried chickpeas , soaked overnight*
  • 2 tablespoons unsalted butter or ghee
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • 2 stalks celery, chopped
  • 24 ounce jar crushed tomatoes
  • 4 cups chicken stock
  • 3 sprigs fresh rosemary
  • 3 sprigs fresh thyme
  • 1 head Lacinato kale, chopped (you could use chard if you prefer)
  • 2 teaspoons Celtic sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup grated Pecorino Romano cheese (optional)

Instructions

  1. *Place the cannellini beans and chickpeas in a large bowl. Cover with water and add 2 pinches of baking soda. Let soak overnight at room temperature.
  2. The next day, drain and rinse the beans. Melt butter in a large pot over medium heat. Add the onion, garlic and celery and cook until just tender, about 5 minutes. Add the crushed tomatoes, chicken stock, drained and rinsed beans, rosemary and thyme and bring to a boil. Reduce the heat to a simmer and let cook until the beans are tender, about 4 hours.
  3. About 20 minutes before serving, bring a pot of water to boil and add the kale to the boiling water. Cook for 8 minutes and then drain. (This step removes the goitrogens which can inhibit the uptake of iodine in the thyroid. For a video explaining the benefits of this, check out my Instagram feed page and see my IG story titled “kale”)
  4. When the beans are tender, stir in the cooked kale, sea salt and black pepper. Sprinkle with Pecorino Romano and serve.

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https://deliciouslyorganic.net/braised-beans-recipe-legumes-nightshades-thyroid-disease/

Copyright 2016 Deliciously Organic



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My Favorite Non-Toxic Mattress – Deliciously Organic

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

When it was time to replace our mattress last year I really wanted to get an organic mattress that would offer great back support, but as I was began reading and talking to my friends about organic mattresses, I realized that maybe it wasn’t the best option.

I learned that organic mattresses break down pretty quickly. If I was going to pay a premium, I wanted something that would last and was free of synthetic fire retardants, such as formaldehyde, which can cause thyroid problems. I tried different foam mattresses in the past and really didn’t sleep well on them, so I knew a foam mattress wasn’t an option.

While shopping around, I happened to be chatting with Sara Pope and she recommended I try the Intellibed. Sara really does her homework, and I turn to her website often to get the real story on health-related issues, so I gave Intellibed a call.

Before I purchase a product, I’m that annoying person who calls the company and asks all sorts of questions like: Does it off-gas? For how long? What materials is it made of? Why did you choose ______ material? Can you send me a sample so I can see if it smells or I have a reaction?

The rep at Intellibed was kind enough to answer my questions and here’s what I learned:

  1. Intellibed mattresses aren’t sprayed with any synthetic chemicals. Most mattresses are sprayed with chemicals such as formaldehyde and fire-retardants which are damaging to the endocrine system and are carcinogenic. Instead of synthetic chemicals, Intellibed uses nontoxic silica thread, which is actually the ingredient in those little white packet inserts in supplement bottles.
  2. The materials used in an Intellibed mattress are CertiPUR-US which means they are analyzed by an independent and accredited testing laboratory to be free of ozone depletes, PBDEs, TDCCP or TCEP flame retardants, heavy metals, formaldehyde, and phthalates and are low VOC (Volatile Organic Compound).
  3. The off-gassing from an Intellibed mattress is very, very minimal! Their foams are low VOC and their patented Intelli-Gel is an inert, non off-gassing material. This medical-grade gel is also used in hospitals for bedridden patients and burn victims to reduce pressure and promote healing.While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.
  4. The Intellibed mattress supports the body in a way other mattresses cannot. Foam mattresses, such as Tempur-Pedic®, are made of layered foam. A supportive mattress needs to support your back and push on your hips to keep the body in alignment. A foam core mattress softens over time and loses its resiliency which reduces the ability for the foam to push on the hips. Intelli-Gel behaves differently than foam. The gel collapses under the heaviest parts to the body which relieves pressure on the body. And, if you can relieve pressure points, your body won’t need to move as much during the night to relieve that pressure.
  5. The small amount of foam that wraps around the mattress gives the bed strength and is certified to be pure and toxin-free.
  6. Given that a nontoxic mattress is quite an investment, I was happy to learn that Intellibed offers a 30-year warranty and they also have a 60-day guarantee. If you don’t like the mattress, you can return it and they will pay for the shipping.

 

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.
Because there wasn’t an Intellibed store nearby, I first asked if they would send me a piece of the Intelli-Gel so I could make sure it didn’t smell and that I wouldn’t have any type of reaction to it. A few days later an Intelli-Gel sample arrived on my doorstep, free of charge! I actually sat on the Intelli-Gel while working at my desk for a few days to make sure I didn’t have any negative reactions to the material. I’m very sensitive to toxic materials so, for me, this test was enough to show me that I wouldn’t have any kind of skin reactions, migraines, etc. from sleeping on one of their mattresses.

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

Before the mattress arrived, I told my husband I was still skeptical as to whether it would be comfortable. I was thinking we’d send it back after a week work two. To my surprise, the mattress is supportive yet soft, and truly the most comfortable mattress I’ve ever slept on.

We like the Intellibed so much that we just purchased an additional Intellibed mattress and plan to replace all of the mattresses in our home with Intellibed.

They also make Intelli-Gel pillows and a mattress topper. The topper is a great option if buying a new mattress isn’t in the budget right now, or if you want to add some extra non-toxic cushioning to your current mattress.

Because I’m a huge fan of their mattresses, I’ve become an affiliate so that I can offer you a discount. For 10% off any mattress, use my code DeliciouslyOrganic10.

While the bed isn’t organic, it’s a choice that I felt comfortable with because it fit my criteria for a nontoxic mattress that is supportive for the body and with almost zero off-gassing.

Disclosure: This post is not sponsored by Intellibed. I am an affiliate for Intellibed. If you purchase a mattress and use my discount code I will receive a commission.



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10 Holistic Tips for a Good Night’s Sleep

We’ve all heard the usual tips like, limit caffeine and alcohol, exercise regularly, etc., so today we’re going to avoid the common tips and look at 10 holistic tips for a good night's sleep.Sleep is the time each night when the body repairs, heals and restores. If you’re not getting enough, it can put you at risk for all sorts of various health issues including: heart disease, high blood pressure, diabetes, thyroid issues, depression, adrenal fatigue, etc.

We’ve all heard the usual tips like, limit caffeine and alcohol, exercise regularly, etc., so today we’re going to avoid the common tips and look at some of the root causes as to why you aren’t sleeping well.

Here are my 10 Holistic Tips for a Good Night’s Sleep:

1. If you tend to get a second wind at the end of the day, or when you lie down you can’t sleep, eat a small snack such as a piece of raw cheese or spoonful of almond butter right before bed. A second wind, or not being able to go to sleep, is usually due to high cortisol levels, so if you eat something, this can help drive those cortisol levels back down.

2. If you wake up in the middle of the night and you can’t fall back asleep, again, eat a small snack such as a piece of raw cheese or spoonful of almond butter. Why are you waking up? This tends to happen when blood sugar levels get too low when you’re sleeping which triggers the adrenals to send out cortisol into the bloodstream. When you eat a small snack, this will help drive the cortisol levels back down so you can sleep. Click here to read more about adrenal health.

3. Before you go to bed, rub 1 drop of Cedarwood and 1 drop of Lavender on the bottoms of your feet and then diffuse the same oils in your bedroom. I’ve shared this blend with thousands of people and I can’t tell you how many people come back telling me how well they slept using these two essential oils!

4. Turn off your Wi-Fi and put your phone in another room, or at least put it in airplane mode to reduce electromagnetic fields (EMFs). Man-made electromagnetic radiation can cause sleep issues so it’s a good idea to take simple steps to reduce your exposure. You can put a timer on your Wi-Fi, so that it turns off when you’re sleeping. If you absolutely have to sleep with your phone in your room, make sure it’s on airplane mode.We’ve all heard the usual tips like, limit caffeine and alcohol, exercise regularly, etc., so today we’re going to avoid the common tips and look at 10 holistic tips for a good night's sleep.

5. Do you wake up in the middle of the night because you need to go to the restroom? This is a sign of blood sugar imbalance, so take steps to reduce your sugar intake. Make these buttermints to curb cravings and your sleep should become much more restful and void of any midnight bathroom trips.

6. Do you wake up sweating or nervous? This is usually rooted in adrenal fatigue, so read this article and see which steps you can start taking today to calm your adrenals.

7. Make sure you’re getting enough magnesium. Magnesium is calming for the central nervous system and helps us rest, but many of us are deficient. This deficiency is most often caused by too much stress or being in a fight-or-flight mode too often. When we are stressed, the first mineral the body burns through is magnesium, so this explains why so many of us need more of this important mineral! A super easy way to increase magnesium stores in the body is to take an Epsom salt bath for 20 minutes. Or, if you need supplements, I prefer Dr. Ron’s Mag Max.

8. Vitamin A plays an analogous role in setting our circadian rhythm. “When blue light from sunshine enters our eyes, Vitamin A translates it into a signal that tells our brain it is daytime. When this signal wanes, our brain knows that it is nighttime. This means that Vitamin A plays an essential role in helping us fall asleep on time, get high quality sleep, sleep long enough, wake up feeling rested, and stay alert and energetic throughout the day.” So, make sure you’re getting plenty of Vitamin A from animal foods such as eggs, grass-fed meats, organ meats, cultured dairy, etc.

9. Use essential oils such as Lavender, Frankincense, Wild Orange, etc. throughout the day to reduce your stress. Stress plays a big role in blood sugar balance and, as I mentioned in #2 and #6, blood sugar balance plays a role in how well we sleep each night. If you haven’t given essential oils a try, you really must. I was skeptical for so many years and then when I learned how to properly use them, they were a game changer! I’ve got a free online class on this topic that you can register for here.

10. Lastly, evaluate your bedroom conditions. Are you sleeping on a supportive mattress? If not, consider finding a new non-toxic and supportive mattress. Is the room dark? If not, consider blackout shades for your windows, or unplugging electronics in the room. Is the room too hot or too cold? A small fan or hot water bottle can make all the difference!

Have you found any tried-and-true tips for a good night’s sleep? Please share in the comments below!



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