Healthy Minds…Healthy Lives
Studies show that a healthy diet provides more vitamins and minerals, healthy fats, and fiber from fruits, vegetables, whole grains, nuts and seeds, which can reduce inflammation and alter neurotransmitters to reduce symptoms of depression and anxiety.
Among Other Benefits, Good Food Can:
boost your energy
lower the risk of developing certain diseases
provide fuel to your brain
counteract the impact of stress on your body
affect mood-related body chemicals
Spring into a healthier you! Eating in season
From supporting local suppliers to saving you money, there are some great benefits for you and the environment when it comes to eating seasonal foods.
Primarily, eating seasonal food is fresher, tastier and more nutritious as it hasn’t travelled so far. Pesticides, waxes and preservatives are often used to preserve foods that are out of season as vegetables start losing their nutrients straight after they’re picked. So the quicker they get to your plate the better. When farmers are harvesting lots of produce because it’s in season, you’ll see the cost of the produce going down. Locally sourced vegetables won’t need storage and have smaller travelling expenses, which means that saving is passed on to you. It goes without saying, if you’re buying something grown locally to you then you’re promoting sustainable living for farmers and the community. Smaller farms are more labor intensive, so if you buy what they have to offer then they’ll see more of the profit.
Check out what’s in season now…see the chart below.
Be Well TOTALLY!
Just a few ways to learn how you can begin to promote healing from the inside out.
Healthy Mind Body & Soul…
Healthy Recipe…Low Carb Dessert
We want you winning! With this healthy savory sweet treat , you CAN’T loose.
This heart healthy crumble is perfect for dessert lovers trying to manage blood pressure and cholesterol.
Juicy Fruit…
Commonly known for it’s potent Vitamin C content, this delicious juicy fruit is also packed with other important nutrients such as; calcium, magnesium, Vitamin B, and fiber. These nutrients help to boost immunity, supports skin health, protects your cells from damage, and lowers risk for heart disease.
Weather you’re eating the fruit naturally or as fresh squeezed juice, definitely get this nutrient rich fruit in your diet weekly.
*Try adding mandarin oranges to your favorite salad, fruit bowl, or Asian inspired dish.
Hearty Veggie Soup…with a Kick!
This nutrient rich soup is loaded with flavor and a variety of beneficial eats. Low calorie, great for digestion, anti-inflammatory…need I say more?
Coconut Curry Squash Soup…
Butternut squash and coconut milk based, with fresh kale, roasted cauliflower & sweet potatoes.
Click the link below to check out the making of this healthy & hearty veggie soup.
Tomato or Tamato?…Either way its a beneficial eat!
Nature’s best…this juicy fruit is wonderful all by itself, but even better when added to your favorite sandwich, breakfast bowl, or dinner salad.
Tomatoes are a nutrient-rich powerhouses, packed with vitamins, minerals, and antioxidants. Due to their high lycopene content, they contribute to a reduced risk of heart disease and cancer. Consistent intake of tomatoes may also improve eye health, digestive health, and reduce risk of osteoporosis
Healthy Recipe… Low Fat Festive Eats
This simple eat is fresh filling and flavorful, making it simply irresistible.
A must try this season. Eat it alone or pair with a herb roasted lamb or honey mustard grilled turkey breast.
Tag @samssoul_togo on social media to share your experience with this tasty simple eat!
Food Medicine: The Effects of Leafy Greens
Studies shows that leafy greens like kale, collards, spinach, mustard, and turnip greens are rich in vitamins and minerals such as Vitamin A, Vitamin C, iron, magnesium, potassium and calcium. Additionally, they boost immunity, strengthen muscles, improve cognitive function and reduces risk of cancer and heart disease.
Here’s how you can get more leafy greens and all their benefits in your diet today…
Add to your favorite dairy-free smoothie/juice
Saute’ and add to your favorite whole grain to get the most nutritional value
Mix variety of leafy greens with chopped garlic and fresh herbs for flavorful nutrient dense meal
Check out our recipes on here and social media to get new creative ideas for eating leafy greens.
Berry good results…
Most berries are rich in disease preventing properties. Antioxidants fiber and various vitamins being present in them help to keep our bodily systems strong and productive. Blueberries considered the top superfood, are beneficial to the mind and body. Improving areas like memory and focus, as well as blood sugar and blood pressure. A regular dose of blueberries is as powerful and beneficial to the body as your favorite supplement or current medication, without the side effects or difficulty with swallowing.
Try adding our many berry rich meals shakes or snacks in your health regime…and see Berry Good Results!
Healthy mind body & soul…
Wellness Check… How are you doing, totally??
We can often get caught up in the routine of life. The daily hustle and bustle of working or school, community activities, and taking care of love ones, it’s easy to forget to check in on our wellness. A quick evaluation of how we’re feeling emotionally physically, and even spiritually. The downside of not acknowledging or checking in on our wellness can lead to burn out, poor performance and considerable stress and unnecessary despair. This results in poor health and ultimately effects our quality of life.
It’s important to prioritize our health mind, body & soul. We must take the time and initiative to include physical emotional and spiritual self-care into our lives…our future depends on it.
I encourage you to try the simple ways below to prioritize your wellness…TOTALLY!
Scheduling a routine nature walk or gardening workshop can address all there areas in one activity. Regularly cooking a healthy meal with your family or friends can keep your body and support system strong. Talking with God or just meditating on His word can replenish your faith and strengthen your spiritual relationship.
The Greener The Better…
This vibrant meal is not only delicious but beneficial to our mind and body. Packed with vitamins that improve heart, bone, and skin health. Full of gut strengthening fiber and healthy fats. This healthy yet hearty meal also improves sleep and cognitive function. Lastly, its optimal for blood sugar and cholesterol management.
Click the link below to check out how to make this simple Meal that Heal on our YouTube channel Holy Nourishment.
Collard Green Curry w/Spicy Roasted Chickpeas
Root Veggie Heaven…
This dip makes these hearty root veggies flavor rich!
This pairing of hearty roasted veggies with a refreshingly cool creamy dip makes these simple beneficial eats irresistible. Perfect for your next dinner party or easy dinner fix!
Healthy Cooking Tips…
Here’s a few tips to incorporate into your daily cooking routine/habits. These small changes help to improve, strengthen, and support your bodily systems and overall health.
Unrefined oils are definitely healthier than refined oils. The extraction process used for unrefined oils leaves the product as close to its natural form as possible. Unrefined oils retain their nutrients, flavor, and aroma and have fewer added chemicals than refined oils.
Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives may find their symptoms lessen or go away when they eat only organic foods.
Consuming fresh herbs helps to prevent and manage heart disease, cancer and diabetes. It also helps to reduce blood clots and provide anti-inflammatory and anti-tumor properties. Research is ongoing but studies have shown that: Garlic, linseed, fenugreek and lemongrass may help lower cholesterol.
Healthy Recipe…Pasta Time
Perfect healthy and hearty meal for any day of the week.
Our featured and highly recommended meat substitute is King Oyster mushrooms. These thick fleshy fungi gives us the perfect meaty texture with an abundance of immune supporting nutrients.
This dish takes pasta to a whole new world! Full of fresh herbs and veggies that have a dance party on your tongue. Check out the recipe below to get the party started!
Value of Nutrition…
With so many food fads and health trends its hard to keep up with what is truly healthy, better yet what is healthy for you. This informational takes us back to basics, providing insightful health facts and tips.
The thing about fads & trends when it’s done, you’re done, with outcomes that are also fleeting.
When it comes to our health we want sustainable practices with lasting outcomes. When you choose health because you understand it’s benefits to your overall life…you live well Totally, not for the moment.
Food for medicine just got tastier…
This quick simple snack… is perfect for chocolate lovers, salty nut cravings and health fanatics alike.
Full of fiber rich ingredients and beneficial eats that support heart, kidney, and bone health!
A must try…share with friends and get the whole family involved in the making of this healthy decadent snack!
Vegan Cookie Recipe
These vegan walnut chocolate chip cookies lacked refined sugars and fatty saturated oils/butters, yet are loaded with flavor and chewy ooey goodness. This simple recipe is a great way to transition to healthier desserts/snacks.
If you’re a cookie or chocolate lover, give it a try…you won’t regret it!
Healthy Heart…
Did you know most red fruits are beneficial for your heart?
From bitter sweet cherries to juicy watermelon, tangy tart raspberries and succulent strawberries, they all contribute to heart health. These sweet treats are all loaded with healing properties such as, vitamins A C & K that supports proper bodily function. They are also very rich in antioxidants, magnesium, & potassium, these nutrients are beneficial to regulating blood sugar, lowering blood pressure, and boosting immunity.
Try adding some red fruit to your diet daily to be proactive in your healthcare.
