Nutrition
Ideally Fresh, Organic, Local, and Seasonal Whole Foods!
Why is what we put in our bodies so important?
Think of your body as a super cool machine. Just like a car needs the right fuel, our bodies need the right nutrients to work at their best.
Nutritious foods like fresh fruits, veggies, legumes, and healthy fats are the key to providing our bodies with the vitamins, minerals, and energy they need to thrive. These foods help us maintain a healthy weight, fortify our immune systems, and even boost our mood and mental clarity.
On the other hand, indulging in junk food, sugary drinks, and processed snacks is like sabotaging a top-tier car with low-grade fuel — it might work temporarily, but eventually, things start to sputter and break down.
Poor nutrition can lead to a slew of health problems, including obesity, heart disease, diabetes, and certain types of cancer. Not to mention, it can leave us feeling tired, sluggish, and just plain blah.
So, the bottom line is that what we eat matters immensely! By choosing nourishing foods and treating our bodies right, we're not just fueling up for today; we're securing our long-term health and happiness. Let's make smart choices for a brighter future! 🥦🍎🥑
Over the years, I've tried the Alkaline diet, Blood Type diet, Paleo diet, Keto diet, being vegetarian, and even going vegan, all in hopes of tackling my acne from within. Through this journey, I've come to realize that there's no one-size-fits-all approach to eating. It is very dependent on each individual figuring out what agrees with their body. It’s so important to listen to your body. This is what works for my body!
How I eat to maintain a healthy body weight and clear skin!
My plate
Yummy food my body loves
Fibrous foods
Kale, Carrots, Cauliflower, Butternut squash, Collard greens, Broccoli, Cucumbers, Parsley, Onion, Berries, etc.
Protein
Salmon, Sardines, Chicken, Turkey, Liver, Beef, Legumes(lentils, black beans and chickpeas), etc.
Healthy Fats
EVOO, Coconut oil, Avocado, Walnuts, Pumpkin seeds, Flaxseeds, Almond Butter, etc.
Herbal tea - 1-2x Day
Slippery Elm - For a healthy gut 😊
Foods I know my body doesn’t Like
Gluten
Dairy
Refined Sugar
Inflammatory Oils
High Glycemic foods
Highly Processed foods
Alcohol
High Carbs
Finding the balance
I've found that the Keto diet worked really well for me and helped keep my skin clear. However, I was losing too much weight because of the low to no carbohydrates. Also, at times, the heavy animal protein didn’t always agree with my body. What I do now is incorporate some low-glycemic carbohydrates throughout the week, such as basmati rice and quinoa. As for my protein intake, I limit my animal meat consumption to just a couple of times a week, and it's been working great!
Too Much of A Good Thing…
When I was on the alkaline diet, I ate tons of fruit, but I still had breakouts. Then I realized that even though some foods are considered healthy, it's important to enjoy them in moderation, as not all of them are right for each individual. My body thrives on eating small amounts of low-glycemic fruits like strawberries and blackberries, which are packed with antioxidants while avoiding high-glycemic fruits such as bananas and mangos.
When and How Much?
We all know that being a mom is like having three full-time jobs with no days off! 😅 To keep up with the hustle and bustle, I start my day with a quick protein shake(recipe below) after getting the kids ready for school. I usually have lunch around 12:30 pm and dinner around 5:30 pm or some days just a meal at 3 pm(Make sure you’re listening to your body and only eat when you are hungry). I will eat more carbs on my heavy workout days, but remember that the body converts carbs into sugar, the enemy of acne so in moderation!
It's important to chew your food well, avoid overeating, and leave about 4-5 hours in between meals without snacking (yes it definitely was tough cutting out snacking). This allows for optimal digestion and effective nutrient absorption! Digestion slows down towards bedtime, so it's best to have a light dinner before 7 pm to give your stomach enough time to digest before lying down for bed.
The Game-changer! Intermittent Fasting!!
Intermittent fasting isn’t just a diet trend; it’s a lifestyle approach that can promote better health and well-being. By incorporating fasting periods into your routine responsibly and consistently, you may discover its positive effects on both your body and mind.
After adopting these eating habits I’ve completely cured my digestive issues and acne!
Absolutely life-changing video when it came to clearing my skin 😃!!
The best remedies for acne scars:
• Vitamin E oil(rub into your skin before bed every night)
•Dermatrophin PMG (take one before bed for 3-6 months)
Dr. Berg’s recommendations I followed to get clear skin:
• Stop eating sugar and refined carbs
• Stop snacking
• Do intermittent fasting
• Take milk thistle and berberine (or have it as a tea)
• Drink green tea (or use a face cream containing green tea)
• Get plenty of zinc and copper (try a trace mineral blend containing zinc and copper)
• Don’t pop your zits
• Don’t over-cleanse or scrub your skin
• Get a water filter for your shower that filters out fluoride
• Avoid dairy
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Weight Loss and Fat Loss: IF can help you shed pounds by reducing calorie intake and increasing fat burning. During fasting periods, your body taps into stored fat for energy.
Improved Insulin Sensitivity: Fasting helps regulate blood sugar levels and can lower insulin resistance, which may reduce the risk of type 2 diabetes.
Cellular Repair and Longevity: Fasting triggers autophagy, a process where cells remove dysfunctional components and repair themselves, potentially promoting longevity.
Heart Health: Studies suggest IF may lower blood pressure, cholesterol levels, and inflammation markers, all of which contribute to better heart health.
Simplicity and Flexibility: IF is flexible and adaptable to different lifestyles. You can choose a fasting pattern that fits your schedule and preferences.
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Choose Your Fasting Method:
16/8 Method: Fast for 16 hours each day and restrict eating to an 8-hour window (e.g., 9am to 5 pm).
5:2 Method: Eat normally for 5 days a week and limit calorie intake to 500-600 calories on two non-consecutive days.
Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.
Alternate-Day Fasting: Alternate between normal eating days and fasting days (eating very few calories or none at all).
Stay Hydrated: Drink plenty of water, herbal teas, and other non-caloric beverages during fasting periods to stay hydrated.
Eat Nutrient-Dense Foods: Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats during eating windows to support overall health.
Listen to Your Body: Pay attention to hunger cues and adjust fasting patterns as needed. It’s essential to maintain a balanced approach that works for you.
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Tips for Success:
Start Gradually: If new to fasting, begin with shorter fasting periods and gradually extend them as you become more comfortable.
Be Patient: It may take time for your body to adjust to fasting. Give yourself time to adapt and see how it fits into your lifestyle.
Consult a Healthcare Professional: Especially if you have underlying health conditions or concerns about fasting, it’s wise to seek advice from a healthcare provider.
We all have control over…
When we eat
What food we eat
how much we eat
how long we chew
So Take Control!
The food you eat should make your body feel good!
Check out a few of my favorite delicious and nutritious Recipes below!
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Cook quinoa with coconut milk or almond milk, sweetened with a touch of maple syrup or honey if desired. Top with fresh berries, nuts, and seeds.
You can even turn this into a savory breakfast by cooking your quinoa with kale and topping it with turkey sausage, avocado, nuts and seeds! Don’t forget to season it up and add tons of fresh herbs.😋 Enjoy!
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Blend frozen fruits (like berries, pineapple or apple), kale, avocado, and almond milk. Top with nuts, seeds, and a drizzle of almond butter or blend it all up with a plant protein powder for those mornings you’re in a hurry!
My Magic Bullet makes it effortless during the morning rush!
My Favorite Add-Ins:
Organic Vegan Sport Protein Powder - For clean burning fuel for your body! I love this powder for the probiotics it includes!
Triple Omega Superseed Mix - Protein, Fiber, Calcium, Iron, Omega-3, Omega-6, & Thiamin Rich Superfood w/ Chia Flax & Sesame Seeds
-Organic Cacao Nibs- For antioxidants, to treat your chocolate craving and a burst of caffeine!
-Terrasoul Superfoods Organic Wheat Grass Juice Powder - The powder comes from the potent juice of an energy-rich grass that cleanses, detoxifies, nourishes, and heals. It's like eating 7 salads in just one serving!
- Brazil Nuts - They are super rich in selenium which is a really important trace element that our bodies need to stay healthy. It's especially great for keeping our thyroid and immune system in top shape, and Brazil nuts have more selenium than any other food!
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Mix cooked basmati rice or quinoa with chopped veggies (like cucumber, bell peppers, and cherry tomatoes) and fresh herbs. Dress with extra virgin olive oil, lemon juice, salt, and pepper. Add Avocado, nuts, and seeds for healthy fats. Feel free to add grilled chicken/ salmon or beans for extra protein!
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Bake your halved butternut squash at 400 for 30-40mins and fill with a mixture of black beans, corn, diced avocado, and salsa. Top with chopped cilantro.
I bake my squash in the air fryer to make thing easier and I swear its more delicious !
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Grill salmon seasoned with herbs and lemon juice. Serve with a side of roasted vegetables (like asparagus, zucchini, and carrots) drizzled with olive oil.
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Sauté steak cubes with mixed vegetables (such as broccoli, bell peppers, and snap peas) in a gluten-free soy sauce or tamari. Serve over quinoa or rice noodles.
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Remember to start hydrating soon as you wake up and in between meals.
Take a break about 15-30 min. before eating to allow your stomach to prepare for digestion.
When you are hydrating note to take sips at a time and crunch a bit of Celtic saltalong with every ~8 oz. of water. This allows the water to enter your cells and properly hydrate your entire body. Rather than drinking large amount of pure water at one time, in which you just find yourself running to the bathroom to pee constantly! 😅
Along with my Celtic salt I also like to super charge my water by infusing it with:
- Citrus: Lemons or limes give an alkalizing effect.
- Cucumbers: which promote glowing healthy skin.
or
- Coconut Water- packed with electrolytes! Add a squeeze of lime to super charge it.
- evian Natural Spring Water- PH Balanced with Natural Electrolytes!
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-Did you know that spearmint tea is believed to be great for promoting clear skin? It works by helping to regulate hormone levels, especially androgen hormones like testosterone. This wonderful tea has properties that can lower androgen levels, leading to reduced sebum production and anti-inflammatory effects. Also, it's packed with antioxidants that can protect your skin cells. Some people also find that sipping on spearmint tea helps them relax and reduces stress levels, which can indirectly contribute to clearer skin. Cheers to clearer skin and a relaxing sip of spearmint tea!
-Discover the incredible benefits of holy basil, or tulsi, for promoting clear and healthy skin. Holy basil's powerful antimicrobial and antibacterial properties combat skin bacteria, while its anti-inflammatory effects soothe and reduce redness. Packed with antioxidants, it shields skin cells from oxidative stress and helps maintain a radiant complexion. As an adaptogen, it supports the body's stress response and may aid in detoxification and hormone balancing. Embrace holy basil as a beverage or as a topical facial toner to supercharge your skincare routine.
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Mix chia seeds with coconut milk and a dash of vanilla extract. Sweeten with a bit of maple syrup or stevia. Top with fresh berries.
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Core apples and stuff with a mixture of nuts, cinnamon, and a drizzle of honey or maple syrup (if desired). Bake until tender.
Enjoy these well-balanced meals that include a mix of fiber, proteins, healthy fats, carbs, vitamins, and minerals. They are free from dairy, gluten, and added sugars. Don't forget to adjust the seasonings and sweeteners to suit your taste and dietary preferences!
Buen Provechio!
“Fuel your body for success!”
Mom tips for that most challenging daily question… What are we going to eat today?!
Are you trying to make meal planning and preparation easier so that your family can enjoy healthy meals without stressing you out? Don't worry, I've got your back!
Let's break it down into a few simple steps.
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It's no secret that groceries are getting more expensive every day, so every little bit you can save really counts!
When it comes to grocery shopping, why not save precious time and have everything delivered?
I highly recommend Thrive Market for an amazing selection of healthy snacks for the kids, as opposed to the over-processed options from the grocery store. If you're not a Thrive Market member yet, join today & get this cookbook for FREE with your first order! Get 40% off your first order by clinking the link above!
Plus, Misfit Market offers a fantastic range of fresh organic produce while also making a positive impact on the planet! Start off with $10 when you click the link above!
Luckily, there are plenty of apps out there to help you save money💵 .
For example, there's Fetch which lets you scan all your receipts for points towards gift cards like Amazon and more! Now you can shop through the app and earn points for every dollar you spend! Use code 24AYJ to get your first 1,000 points free!
Then there's Ibotta, where you can digitally clip coupons for cash back offers that can be loaded straight onto your account. Use code RYSNCNP to get $5 for just uploading a receipt!
Happy saving!
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Take some time each week (maybe on a chill Sunday afternoon with a cup of tea) to plan your meals for the upcoming week. This can save you a lot of time and stress later on. I love this magnetic meal planner notepad! It’s perfect to build a grocery list throughout the week and making it easy to stay on top of what everyone needs!
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Don't feel like you have to come up with brand new meals every day. Have a few favorite meals that you can rotate throughout the week. This will make planning and shopping much easier.
You can also try out one of the many amazing meal delivery services out there! Most of them offer options like dairy-free, gluten-free, or plant-based meals, which can really help take the stress out of mealtime! Good House Keeping rates their TOP 5 Choices:
Best Overall: Blue Apron
Best Value: EveryPlate
Best Organic: Green Chef
Best For Beginners: Dinnerly
Best Prepared: Fresh N Lean
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Get ahead by prepping ingredients in advance. Chop veggies, marinate meats, or cook grains and beans in bulk. It'll make cooking during the week a breeze.
Essential & eco-friendly:
I suggest investing in a high-quality knife set for effortless and long-lasting cutting performance for years to come! We learned the hard way after going through various low quality dull knifes 😅, plus they pose a risk for accidents! Check out these top rated options:
Best Seller: HENCKELS Premium Quality 15-Piece Knife Set with Block
Runner Up: CUISINART Block Knife Set, McCook Knife Sets
Budget Friendly and Stylish: CAROTE 14 Pieces Knife Set with Block
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Embrace one-pot wonders like stir-fries, soups, stews, and casseroles. They're quick to make and require minimal cleanup.
Visit Taste of Home for 88 Easy One-Pot Meals for Busy Days!
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Consider getting time-saving kitchen gadgets like a slow cooker, air fryer, or food processor. They can be a real lifesaver on hectic days.
I absolutely love my air fryer! It's a game changer for every meal and saves so much time and effort. If I can the oven, stovetop, or microwave (which is banned in other countries, can you believe it?) it's a win for both me and the kids! Check out these essential time-saving appliances to simplify your life!
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Remember, you don't have to cook fancy every night. Simple, wholesome meals can be just as satisfying and way less stressful than complicated recipes.
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Involve the kids in meal prep. It's a great way to lighten your load and teach them about healthy eating and cooking.
Remember, safety comes first! This kids' kitchen set allows them to have fun and feel helpful without any risks.
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Make extra portions of meals and freeze them for later. This way, you'll have homemade "fast food" for those extra busy days.
Check out these versatile food containers that can be put straight from the freezer into the oven! (removing the lid first of course 😅)
MCIRCO 30 Pieces Glass Food Storage Containers (my favorite choice because of the different sizes!)
By following these strategies, you'll be able to whip up nutritious meals for your family without breaking a sweat!
Here's a list of some simple, tasty, and kid-friendly recipes that are perfect for busy moms:
Rainbow Veggie Wraps: Spread hummus on a whole-grain tortilla, then let the kids add their favorite veggies like sliced bell peppers, carrots, cucumbers, and spinach. Roll it up and slice into bite-sized pieces.
Banana Pancakes: Mash ripe bananas, mix with eggs and a bit of flour, then cook like regular pancakes. Serve with a dollop of yogurt and a drizzle of honey for a naturally sweet treat.
Mini Veggie Pizzas: Use whole-grain English muffins or pita bread as the base. Let the kids spread tomato sauce and sprinkle shredded cheese, then add their favorite toppings like bell peppers, tomatoes, and mushrooms. Pop them in the oven until the cheese melts.
Fruity Yogurt Parfaits: Layer vanilla yogurt with fresh fruit slices (like strawberries, blueberries, and bananas) and granola in a glass. It's like dessert for breakfast!
Turkey and Cheese Roll-Ups: Lay a slice of deli turkey on a cutting board, spread cream cheese or mustard on it, then add a slice of cheese and roll it up. Slice into bite-sized pieces for a protein-packed snack.
Veggie Quesadillas: Spread refried beans on a tortilla, sprinkle with cheese, then add cooked veggies like bell peppers, onions, and corn. Top with another tortilla and cook in a skillet until golden and crispy. Serve with salsa and guacamole.
Apple Sandwiches: Slice apples horizontally to create rounds, then spread peanut butter on one slice and sprinkle with granola or raisins. Top with another apple slice to make a tasty sandwich.
Smoothie Bowls: Blend frozen bananas with berries, spinach, and a splash of milk until smooth. Pour into bowls and let the kids top with granola, sliced fruit, and a drizzle of honey.
Baked Chicken Tenders: Cut chicken breasts into strips, dip them in beaten egg, then coat with breadcrumbs mixed with Parmesan cheese and Italian seasoning. Bake in the oven until golden brown and crispy.
Vegetable Fried Rice: Cook rice(I prefer basmati) according to package instructions, then stir-fry with diced carrots, peas, corn, and scrambled eggs. Season with soy sauce(I use coconut aminos) and a sprinkle of green onions for a colorful and nutritious meal.
