Holistic Health Archives - Page 2 of 7

No Time for a Healthy Breakfast?: These 6 Options Will Make You Rethink

Breakfast is the most important meal of the day. Breakfast like a king, lunch like a prince, dinner like a pauper, so they say. We all know that we need to eat breakfast, but it isn’t always that easy. It’s a common routine: hit snooze, jump out of bed, rush to get ready, get the kids on the bus, remember to feed Fido and if you’re lucky, you’ll make it to work on time. No time for a healthy breakfast? You’re not alone.

But before you dash through the nearest fast-food drive-through or grab a pastry at the gas station, think again. You can have a healthy breakfast with your busy lifestyle. It just takes a tiny bit of preparation.

I, like you, struggle with breakfast, even though I’m a writer who works at home. I like to sleep in, get dressed, grab a quick breakfast and bring it to my desk to eat while I delete junk emails, browse Facebook and otherwise start the day by getting up-to-date and organized. I just don’t want to cook or even take the time to make oatmeal. Being gluten-free, the quick options are limited (no toast or bagels or cereal here). Plus, the quick options generally are loaded in refined carbs, sugars and other weird stuff.

If you think you have no time for breakfast, especially a healthy one, it’s time to think again and plan some prep into your routine. Take ten minutes at night to prepare your breakfast for the next morning or set aside weekend time to spend an hour in the kitchen.

Here are six great options from some amazing sources.

Overnight Oats –

This one truly is grab and go. All you have to do is grab your container (mason jars are great) and a spoon and head out the door. This post from Prescribe Nutrition gives a personal touch to this simple recipe.

Pre-Made Smoothie –

I talked recently about making awesome green smoothies, but for a quick grab-and-go breakfast, make your smoothie the previous night. Put it in a mason jar with a tight lid and stick it in the fridge. Come morning, you’re ready to go.

Baked Oatmeal –

I love this recipe from Oh She Glows. Side note: I skip the dry sugar in the crunchy topping and don’t feel like I’m missing anything. This oatmeal reheats really nicely and lends itself to creativity once you have the basics down.

Hard-boiled eggs –

Boiling eggs has to be one of the easiest breakfast ideas. Simply bring some water, your eggs, salt and a dash of vinegar to a boil. Once rapidly boiling, let it boil for a minute or so and then turn off the burner and cover. Let sit for at least ten minutes, but it’s ok to forget about them (I always do). Older eggs peel better. Up the nutrition here by also having some fruit and/or nuts.

Homemade Granola –

The options are really endless here. Make chunkier stuff to snack on from an environmentally-friendly container or throw some in yogurt (if you can handle dairy) or kefir (which is dairy but easier to digest), but watch for added sugar. Plain is best. Throw homemade granola in a green smoothie for an extra nutrition punch. This recipe from Elana’s Pantry is sans oats. This one from Oh She Glows is made from buckwheat. And this one from PaleOMG includes pumpkin and looks to satisfy the sweet tooth.

Healthy Muffins –

Be careful about adding too much sweetness (ahem, chocolate chips) but have fun with some of these muffin recipes. While being the perfect grab-and-go, eat-in-the-car breakfast, they have the potential to become unhealthy if you don’t watch the ingredients. Look for ways to get veggies in the mix (like carrot muffins) or use fruit for sweetness. Think of muffins as a quick breakfast idea that probably isn’t healthy enough for every day but could come in real handy for some days. Here are 41 recipes from Paleo Grubs.

With all breakfast ideas, quick or not, the key is to watch sugar, especially adding refined sugars, and try to find ways to incorporate protein and vegetables. Other than that, play around with recipes, see what your family likes and have fun with it. For an added boost, grab an apple or banana as you walk out the door or toss some blueberries into your granola.

Breakfast doesn’t have to be a drag, nor does it have to be stressful. Find what works for you, but remember, you do have time for a healthy breakfast.

What is your go-to quick breakfast food? Share your favorite ideas and recipes in the comments. I’m really hoping to hear from some of you on this one!

{Photo Credit: jules}

This One Thing Can Help You Increase Vegetable Consumption

by Amber Erickson

We all could eat more vegetables. It’s hard – I get it. If you’re wanting to increase vegetable consumption in your household, there are a couple tricks to try. The first is to plan your meals ahead of time and plan what vegetable you are having with your meal or how to sneak more veggies in. Making tacos? Plan for tomato, avocado, spinach, onion and peppers. Load up where you can.

Another trick is to buy veggies when you shop. Sometimes seeing that pepper in the fridge or bag of greens makes me think about incorporating them into snacks (like green smoothies) or meals.

Perhaps the easiest way to increase vegetable consumption is to keep it fresh.

Try a CSA!

A CSA – meaning community supported agriculture – includes a box of fresh fruits, veggies and/or herbs each week. Getting a box of fresh produce, including interesting varieties you’ve never seen before, can propel you to find new recipes, learn to cook new vegetables and inevitably will increase vegetable consumption. Most people will find ways to use their produce because they’ve paid for it and don’t want it to go to waste. Buying from a local CSA also means you are getting local produce.

What’s the Deal with CSA’s?

CSA boxes have grown in popularity in recent years and what makes them great is that they often come from organic (or mostly organic) farms. You’re getting great, fresh produce from sustainable practices. The idea of a CSA is that you pay in the winter or springtime, like buying shares in the company. Then, as produce starts maturing, the yield is split between shareholders.

This means you carry much of the risk of the farm. If the season is wet or if there’s a disaster that affects the crops, you might not get much. Sometimes your investment brings you a yield well worth the cost. Other times you don’t get as much as you’d expect for the money.

The benefit of a CSA is multi-faceted.

1) You know where you’re food is coming from.

2) You have an opportunity to work at the farm and further invest yourself in that farm and their work.

3) You get freshly picked vegetables (and sometimes fruits and herbs too) from local sources.

4) You vote for quality in the food system with your dollars. Local, organic veggies are thought to be more nutritious than conventional.

5) You get chemical-free food for your family.

6) You get exposed to new varieties, recipes and may develop new healthy preferences.

Want to Join a CSA?

If you’re liking the sounds of joining a CSA, you may find comfort that different farms offer different options, like small boxes or every other week pickups. Most of us should be able to find an affordable option and remember that although you’re paying it all up front, your box will save you money every week on groceries.

To find CSA’s in your area, use the web. Here is one resource that talks about CSA’s and has a search function for farms in your state or specific area. Take note that the idea of a CSA has expanded to include other things, like meat, medicinal herbs and fruit. Some farms have add-on’s like eggs to purchase.

Have you ever purchased (or thought of purchasing) a CSA share? What was your experience?

{Photo Credit: casebeer}

The Key to Making Awesome, Delicious Green Smoothies

by Amber Erickson

Green smoothies are all the rage these days in health-conscious circles, but for some of us, they just seem nasty. Don’t fret, this nutritious snack can be accessible for anyone. Making a green smoothie with awesome taste and texture takes a little experimentation, but I’ve got you covered.

What’s So Great About Green Smoothies?

Smoothies are popular for several reasons: they are quick, they are yummy and they pack some major nutrients if made correctly. Make them at night as a grab-and-go breakfast, share them with your kids as an afternoon snack or add some protein for great post-workout nutrition.

They key is making sure your green smoothie is as nutritious as it can be. It’s tempting to make it sweet and dessert-like for some of us (guilty!), but you can succeed at making it delicious and nutrient-heavy. Green smoothies by default are green (hence the name) because they include leafy green vegetables, like kale, collards, swiss chard or spinach. The greens take center stage, along with the liquid, but then the other additions are up to you. The idea is that a green smoothie is a simple way to get more leafy greens, veggies, fruits and healthy fats in your diet in a simple, yet tasty way.

Green Smoothie Basics

Most green smoothies include the following basic ingredients:

Liquid: The liquid is important and necessary. Some health club cafes will use sugary yogurt as their liquid base and while this makes a super yummy smoothie, it’s not really what we’re going for with a green smoothie. I usually use unsweetened almond milk, regular organic whole milk or unsweetened kefir. You could also use water or really any liquid. Different liquids will give a different taste and texture, so don’t be afraid to experiment with one or more liquids. If you use kefir or yogurt, make sure it’s plain unsweetened.

Greens: Depending on your preference and blender capabilities, you might have a preference of greens. I like spinach because I always have it on hand, it blends easily and my blender just kind of sucks and can’t handle the dry, thicker texture of kale and collards. These leafy greens are super nutritious, so if you have an awesome blender, give them a shot. You really can’t taste the greens anyway, so don’t be afraid.

Fruit: Fruit is a great way to add some sweetness to your smoothie, but be careful not to overdo it. I like to keep frozen (unpeeled) bananas in the freezer for smoothies. Being frozen, they make the texture and temperature fit what I’m looking for and I think bananas are necessary to give a nice creamy texture. I also often add 1/2 c. or so of frozen raspberries or blueberries as well for some sweetness. I will warn you, the red from the raspberries plus the green makes for a brownish smoothie so don’t let the color sway your opinion.

Other Add-Ins: Once you have the basics – liquid, greens and fruit – add in some other healthy stuff. I always do some peanut or almond butter (raw, unsweetened) and chia seeds. You could also do protein powder, a little unsweetened cacao, ground flaxseeds, avocado or honey. Again be careful not to add things with added sugar.

The Trick to Awesome Green Smoothies

Making green smoothies takes a little practice. Unless you’re following a recipe, it can be tricky to get the right amount of liquid, the right texture and a good flavor. I’ve made disgusting green smoothies and I’ve made awesome ones. It might take a bit of practice, but stick with it and make note of what you like. In my experience, simple is better than complex. The more flavored stuff you try to add, the harder it is to get a great flavor. Some basics are below, but if you’re more of a recipe kind of person, look online and there are a million to choose from.

The Trick: Blend the liquid and greens first

Once you see how this works, it makes perfect sense. Add your greens (1 cup or so) and your liquid (1 cup or so) to the blender and let it rock. Getting the greens as blended as possible before adding the other ingredients helps get a nice texture. If you try to blend it all together, sometimes the greens don’t blend properly, leaving chunks. I don’t know about you, but I do not want chunks (especially chunks of greens) in my smoothies.

There you have it. Green smoothies sound all crazy and new-agey healthy, but they really are simple. Take a little time and experiment with what you like. Once you find something that works, keep refining and adding more healthy ingredients (like unsweetened shaved coconut, nuts and other healthy fats). While I don’t like the idea of supplementing meals for smoothies, I do love a smoothie as an afternoon snack or grab-and-go breakfast. Play with it and see what works for your lifestyle.

Do you love green smoothies? Share your favorite combinations or ingredients in the comments! Or just trying them out for the first time? I’d love to hear what you think or how it went!

{Photo Credit: joyosity}

One Simple Cure for Nausea, Indigestion and Upset Stomach

by Amber Erickson

Everyone suffers from nausea, indigestion or upset stomach from time to time. Rather than reaching for the Pepto or Tums, think natural and try ginger.

Ginger has been used in Asia for thousands of years to treat a variety of ailments, but it’s most commonly known as a cure for nausea. Ginger is especially helpful for nausea from pregnancy, chemotherapy, motion sickness or flu and even has some scientific studies to back it up.

How to Use Ginger

Ginger is a root and often used in cooking. If you want to start using fresh ginger, buy a small chunk of the root (organic is best). If you know you won’t use it much, stick it in the freezer. The root will dry out after probably a couple weeks. If you keep it in the freezer, just pull it out and grate a little to use. The trick with fresh ginger is thinking to use it. Some recipes will call for it, especially in Asian-inspired dishes, but it’s really a very versatile spice. Add some fresh ginger to stir-frys, sauces, homemade salad dressings or beverages. For those who juice, ginger is the best ingredient. It’s so fragrant and a bit spicy, which adds some character and complexity to simple juices. Play around with how much to use and where – some people don’t like the spicy flavor so you want to be careful not to overdo ginger.

More simple food options for ginger include tea, chews, hard candies and drinks. Reeds is one brand that makes ginger chews, but there are surely others as well. Look for something natural and simple. Avoid ginger candies with a lot of sugar or other ingredients. Health stores will also carry ginger ales and ginger beers. Again, look for something with minimal ingredients and preferably natural or organic. For tea, you can either buy ginger tea or simply steep grated ginger in boiling water for a few minutes to make your own (bonus for adding some lemon and/or honey to the tea). This ginger, lemon, honey tea is great for cold and flu since all the ingredients are powerful medicines with a variety of healthy properties. Ginger is an antioxidant, anti-inflammatory, anti nausea and anti carcinogen.

For a more medicinal approach, you can find tinctures or capsules at any health food store. If you’re pregnant, make sure you consult with your doctor or midwife about using ginger medicinally. They can recommend a dosage and discuss any cautions with you. In general, herbs are very safe and have minimal side effects, but it’s always wise to consult your health care practitioner before using as they could interact negatively with other medications and supplements.

Have you ever tried ginger as a cure for nausea? How did it work? Do you have other suggestions for others in how to use ginger? Share your experiences in the comments.

{Photo Credit: notafish}

How to Use a Neti Pot to Stay Healthy

by Amber Erickson

The neti pot is one of those health store contraptions that looks easy enough but causes some real confusion. If you’ve never tried it, there are a couple tips and tricks to make it easier and more pleasant. There are also a few things you should know about the neti pot and how to use it safely.

The neti pot is usually used to keep illnesses at bay and shorten the duration of sinus issues or colds. When you’re healthy, it can also help you breathe more freely and maintain health. You can find simple neti pots for cheap at drugstores or health food stores. The key to the neti pot is the saline solution and water solution which flushes allergens, dirt and other debris from the nasal passages and loosen thick mucus. You can either buy special neti pot salt or use regular table salt. Be sure to use either purified water or boiled tap water – in rare cases, unclean water could introduce nasty bacteria into the body and/or brain. There has been deaths from unclean neti pot water, so this is potentially serious. If you’re concerned, keep a jug of filtered water on hand just for neti use. It’s best to use warm water (but not too hot).

Step-By-Step Guide For Using a Neti Pot

According to Ayurveda, an ancient medical system from India, using a neti pot could be on your list of daily cleansing activities, so it’s safe to do regularly, even several times a day when you’re sick or at the beginning of allergy season.

To start, get out your neti pot and fill it with warm water and your preferred salt. In general, you want 1/4 teaspoon to 8 ounces of water. Too much or too little salt could cause a stinging sensation.

Once your supplies are ready, get into an athletic stance. Make sure you’re stable and leaned far enough over the sink to not make a mess. Place the long end of the pot into your right nostril, making sure it’s far enough in so water doesn’t spill everywhere but not too far to be uncomfortable. Now, before you tilt the pot, take a deep breathe in your mouth and as you exhale out your mouth, tilt your head far until you start feeling water enter your nostril. Try to take slow breathes using only your mouth. A nose breath and you’ll be coughing for sure. A couple seconds after the water starts, you’ll see it start dripping out of your left nostril. You’ll have to play around with the amount of head tilt versus pot tilt to find what works. If you are especially stuffy, it might take a couple seconds (along with some pressure) before you start seeing the trickle. Let the water slowly run in your right and our your left for several seconds – shorter at first until you get used to it. Then tilt your head back upright, remove the pot from the nostril and let any excess salt water run out. Then insert the pot into the left, tilting the head to the right and doing the same thing on this side. I normally alternate back and forth until all the water is gone. (If you need a visual, this video is pretty good.)

Once the water is gone, set the neti pot aside and find a towel to clean up any leftover water on your face. This could be a bit messy, especially when first staring out. Then, use a tissue and gently blow your nose to remove excess water and any loosened mucus. This could take a bit. There are some crevices in the nasal passages that could hold onto water, only to drip out when you take a different position, so if you are worried about that, take your time and move your head in different directions to get the last of the water. Finally, and this is very important, lubricate the nostrils. Salt water, although great for flushing and removing unwanted stuff, is also very drying. It’s best to use nasya oil to reintroduce moisture into the passages. The traditional way to use nasya is to lie on your back with your head leaning off, say, the side of your bed. This way you can drop a couple drops of oil directly into the nostrils at an angle where none will drip out. Hold your right side shut as you drop nasya oil into the left and inhale quickly to sort of snort the oil up. Repeat on the right side and use a tissue to clean up any oil that dribbles out. Alternatively you can drop some oil on a clean finger and quickly run the oiled finger around the nostril and then hold the opposite nostril shut and snort. This is a bit more user friendly.

There you have it. You did it! The first couple times you try neti pot, it might be uncomfortable. If you have a lot of blockage, you might feel some pressure and if the salt water ratio or water temperature isn’t quite right, you might feel a little stinging. If you’re serious about giving this a try, especially if you have chronic respiratory illnesses, stick with it. It gets easier and less awkward – I promise!

Now it’s your turn. Do you use a neti pot? What other tips and tricks can you share?

{Photo Credit: dennis}