Green Juice!

Today’s green juice recipe is Kale-Spinach-Apple-Cucumber-Lemon!
-4 large handfuls organic spinach
-1 bunch organic kale
-1/2 organic cucumber
-1/2 organic lemon
Keep on juicing!

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Eat The Rainbow!

Here’s why you should EAT THE RAINBOW…

Increase Omega 3s

As I am currently working with Autistic/ADHD students, I thought I’d share some promising findings on increasing Omega 3s.

Sixty percent of the dry weight of the brain is made up of fats, and the largest concentration of long-chain Omega-3 fatty acids in the body is found in the retina, brain, and nervous system. In the 1980s, researchers observed signs of fatty acid deficiency in hyperactive children. Since, more and more studies found lower Omega-3 levels in children with ADHD and Autism compared with controls. 

The Standard American Diet consists of high levels of Omega-6 fatty acids and not enough Omega-3 fatty acids, thus it is important to increase the ratio of Omega 3/Omega 6 in your child’s diet. Omega 3 fatty acids promote proper cellular function and growth of neurons in the brain, help maintain energy levels, normalize blood sugar, reduce inflammation, increase focus, etc. 

This picture depicts some of the health benefits of Omega 3s

Two large studies have recently been conducted in this area, both showing promising results.  After 3 months of Omega 3 (EPA & DHA) supplementation, students with ADHD showed significant improvements in core ADHD symptoms, such as improved reading, spelling, and overall focus.

Omega 3 fatty acids from foods are better absorbed than supplements.  Foods highest in Omega 3s include flax seeds, chia seeds, salmon, walnuts, dark leafy greens, sardines, soybeans, and tuna. Flax seeds and Chia seeds are an excellent way to increase your Omega 3 consumption.  I love adding flax and chia seeds to green smoothies or homemade trail mixes!  Omega 3 supplements are still a great way to ensure optimal intake on a daily basis.

While Omega 3s have shown promising results for Autistic/ADHD children, increasing the Omega 3 to omega 6 ratio will work wonders for ANYONE’s health.  Increasing omega 3s have been proven to fight inflammation, thus reducing risks for heart disease and other chronic disease! As you can see in the picture above, Omega 3s have a variety of health benefits.

It is essential that you significantly reduce your omega 6 consumption, otherwise you will not reap the benefits of the Omega 3s as they compete against each other within your body. 

Here are some tips for reducing your omega 6 consumption:

–Change your cooking oil.  Try using olive oil, coconut oil, or avocado instead of the highest offenders (corn, sunflower, grapeseed, soybean, etc)

–Limit processed foods. The food industry uses cheap oils to mass produce their products which are loaded with omega 6 fatty acids. Choosing whole, natural foods over processed ones will drastically reduce your omega 6 intake.

-Read food labels. Steer clear of the typical oils listed above which are found in the majority of foods on grocery store shelves.

-Avoid fried foods and animal products.

-Limit dressings, mayonnaise, margarines,and spreads.

 So try increasing your omega 3s, while significantly reducing your omega 6s and see how you and your family’s health improve!

Get Your “Sunshine” On!

New research suggests that more than 70% of Americans are Vitamin D deficient. It’s a Pandemic! Receiving adequate sun exposure prompts our bodies to make Vitamin D which is why it’s known as the “Sunshine Vitamin.” But at this time of year and with skin cancer on the rise, taking a supplement form of the vitamin is imperative!

Many of us may be deficient in Vitamin D and not even know it!

The reason for  this deficiency is clear enough.  While our ancient ancestors spent a large amount of time in the sun doing their hunting and gathering thing, then farming, nowadays most of us (who am I kidding, practically ALL of us)  live and work indoors (gotta love those 9:00-5:00’s), and thus receive comparatively insufficient amounts of sunlight. This is notably true at this time of year when good sunlight is minimal!  Factors such as aging, dark skin, and obesity also lower one’s  Vitamin D levels even more than the average person.

According to new studies, Vitamin D deficiencies are progressively blamed for everything from cancer and heart disease to diabetes and depression. Another reason it’s called the sunshine vitamin…it makes us happy! 🙂  Not only is Vitamin D vital for building and maintaining strong bones through calcium absorption, but it has also been proven to counteract autoimmune diseases, chronic diseases,the flu, and mood disorders,etc…

Getting enough Vitamin D in your diet is rare as food sources are minimal. The main dietary sources are fish, egg yolks, cheese, and beef liver. Therefore taking Vitamin D supplements are extremely important. Vitamin D3 is the optimal form of the vitamin to take.

A daily dose of 2,000-5,000 I.U of Vitamin D3 is now recommended as an ideal target dose. It is very important to buy superior brands of vitamins, as many of them on the market are not properly absorbed in our bodies. I love a good bargain and buy my D3 from this website:    Get your D3 50% OFF!

Once I started taking Vitamin D3 supplements, I felt energized and renewed!

Start taking Vitamin D3 supplements and you’ll be WALKING ON SUNSHINE (and don’t it feel good…hey!)

Lean GREEN Juice

LOTS of spinach (about 1 1/2 cups juiced)

1- 1 inch slice pineapple

1 Orange

SPINACH-  Low in calories, and NUTRIENT DENSE!
Spinach, along with Kale, is known as one of the healthiest vegetables in the world.  Only one cup of spinach meets your daily requirements for Vitamin A, Vitamin K, Manganese, and Folate, along with an abundant supply of Iron, Magnesium, Vitamin C, Vitamin B2, Calcium, and Potassium. Spinach also contains 13 different flavonoids which exhibit anti-cancer, anti-inflammatory properties. Scientific research has linked increased spinach consumption with DECREASES in cancer risks, blood pressure, and inflammation as well as IMPROVING skin, eyesight, brain function, bone health, and muscle strength.

PINEAPPLE-
VERY high in Vitamin C and Manganese. Vitamin C is the body’s primary  water-soluble antioxidant which fights against free radicals and is also vital for immune function. Manganese is an essential co-factor in energy production and antioxidant defenses.  Pineapple also contains the enzyme Bromelain, which has anti-cancer, anti-clotting, anti-inflammatory properties. Bromelain has also been linked to improved digestion, bone health, and gum health. (Bromelain is primarily found in the core so don’t be afraid to juice/eat that part)

ORANGES-  Packed with Vitamin C and high in flavonoids. Improves immune and respiratory function, lowers cholesterol and blood pressure, and most importantly fights against free radicals!

Talk about a great start to  your day! Happy JUICING!

Superfoods=Superhuman

CHLORELLA AND SPIRULINA…my two favorite superfoods!

Some of you may be asking yourself, “What in the world is that?”

Well, Chlorella and Spirulina are fresh water algae and are packed with vitamins and minerals. They are both considered superfoods, meaning they have a wide array of health benefits reaching far beyond their nutrient value. These algae are two of the oldest foods in the world. Fossil records show that Spirulina and Chlorella have existed for billions of years essentially unchanged, surviving harsh conditions such as radiation, drought, and man-made poisons.

So, Why should you add Spirulina and Chlorella into your daily routine? Here goes nothing…(the healing properties are endless)

• DETOXIFY! DETOXIFY! In the toxic world we live in, toxin removal is a must! And these two algae have the astounding ability to detoxify  heavy metals from our bodies.
• 12 times more digestible protein than beef
• More calcium than milk
• Nutritional value compared to 5-6 vegetable servings
• Promotes healthy cell growth and repair
• Contains anti-cancer phytochemicals/antioxidants (30 times more than blueberries)
• Anti-bacterial/Anti-viral agents
• Highest sources of chlorophyll (10 times that of green vegetables)
• Rich in Vitamins B, C, E, A, beta carotene, zinc, iron, lutein, magnesium etc..
• Boosts Immune function
• Increases energy
• Increases intensity of workouts/enhances exercise performance
• Regulates blood sugar (new research for type 2 diabetics and hypoglycemics)
• Contains all B vitamins
• Best source of vegan Vitamin B12
• Stimulates growth of friendly bacteria aka improves digestion
• Rich sources of Gamma-Linolenic acid, an omega-6 fatty acid
• Natural anti-inflammatory
• Reduces body acidity
• Increases mental capacity
• Powerful blood cleanser
• Can lower blood pressure and cholesterol
• Anti-aging
• Improves allergy symptoms
• Reduces cravings
• Aids in weight loss

Convinced?  There is more and more research on the healing benefits of these algae emerging daily. While some people choose to take one over the other, I take both daily to ensure optimal nutrition.

Both Spirulina and Chlorella come in powder and pill form.  The powder form is great to add into green smoothies and juices (1 tsp per smoothie). I’m not gonna lie, the taste of the powdered form is quite pungent and off-putting at first.  I opted to go for the pill form due to taste and convenience. Be sure to get a high quality supplement brand, as many of them on the market are not. I love taking these, and can always note a difference in my energy level if I go a day without them. Always consult with your physician before adding supplements to your diet.

Incorporate these two algae into your daily routine and you’ll be a SUPER HUMAN!

Get Your Sunshine On! (from a bottle)

New research suggests that 50% of Americans are Vitamin D deficient.  Receiving adequate sun exposure prompts our bodies to make Vitamin D which is why it’s known as the “Sunshine Vitamin.” But at this time of year and with skin cancer on the rise, taking a supplement form of the vitamin is imperative!

Many of us may be deficient in Vitamin D and not even know it!

The reason for  this deficiency is clear enough.  While our ancient ancestors spent a large amount of time in the sun doing their hunting and gathering thing, then farming, nowadays most of us (who am I kidding, practically ALL of us)  live and work indoors (gotta love those 9:00-5:00’s), and thus receive comparatively insufficient amounts of sunlight. This is notably true at this time of year when good sunlight is minimal!  Factors such as aging, dark skin, and obesity also lower one’s  Vitamin D levels even more than the average person.

According to new studies, Vitamin D deficiencies are progressively blamed for everything from cancer and heart disease to diabetes and depression. Another reason it’s called the sunshine vitamin…it makes us happy! 🙂  Not only is Vitamin D vital for building and maintaining strong bones through calcium absorption, but it has also been proven to counteract autoimmune diseases, the flu, and mood disorders.

Getting enough Vitamin D in your diet is rare as food sources are minimal. The main dietary sources are fish, egg yolks, cheese, and beef liver. Therefore taking Vitamin D supplements are extremely important. Vitamin D3 is the optimal form of the vitamin to take.

A daily dose of 3,000-5,000 I.U of Vitamin D3 is now recommended as an ideal target dose. It is very important to buy superior brands of vitamins, as many of them on the market are not properly absorbed in our bodies. I love a good bargain and buy my D3 from this website:    Get your D3 50% OFF!

Once I started taking Vitamin D3 supplements, I felt energized and renewed!

Start taking Vitamin D3 supplements and you’ll be WALKING ON SUNSHINE (and don’t it feel good…hey!)