So, yesterday, my husband came home with all the stuff to make pizza at home for dinner. He had the already-made individual pizza crusts, sauce and all the fixings (I was a little appalled that he bought all the pre-made stuff, but that’s a whole other story). As I’m on a very low carb diet, I was a little jealous that I wouldn’t be partaking of the family pizza party. Then, I got to thinking about what I could put pizza fixings on that would be low carb and simulate a pizza crust. I had a jicama in the veggie drawer and decided to give it a try. Much to my delight, this low carb Keto pizza was totally yummy and worked great!
Jicama goes by many names, Mexican potato or Mexican turnip to name just a few. It is a root vegetable that is pretty low carb. A one cup serving of raw jicama has about 6 net grams of carbs. And, I don’t think I used a full cup of the vegetable for my recipe. I also made my own low carb Keto pizza sauce because the store bought one had sugar in it (what? why?) and soybean oil. Also, I like to add Perfect Hydrolyzed Collagen to the sauce to bump up the protein in my pizza. Here are my recipes for low carb Keto Pizza and Keto/Paleo Pizza sauce.
Paleo/Keto Pizza Sauce
1 6 oz can organic tomato paste
3/4 cup organic tomato sauce
1 tsp sea salt
1/2 tsp each oregano, basil, onion powder and garlic powder
3 scoops Perfect Hydrolyzed Collagen
Combine first three ingredients and the spices in a small sauce pan. Simmer for 20 minutes so flavors get released and mix well. Remove from heat and add Perfect Hydrolyzed Collagen. Stir well until completely dissolved. Refrigerate any leftovers.
Keto Jicama Pizza
The two slices of pizza, without anything besides cheese and my Paleo Pizza Sauce, have about 9 net carbs, 17 g of protein, and 8 g of fat, depending on the brands used. Nine slices of uncured pepperoni adds 1 g of carbohydrates, 6 g of protein and 10 g of fat. Eight large olives, sliced, adds 0 carbs and protein, but 3 g fat.
2 slices of jicama, about 1/4 inch thick (I cut mine from the middle so they’d be bigger)
1 Tbs grass-fed butter
2-3 tablespoons Paleo Pizza Sauce
Pizza toppings of your choice
Directions: 1. Melt butter on medium heat in a frying pan.
2. Add the slices of jimaca. Cook on medium heat for five minutes on each side.
3. Preheat oven to 400°.
4. Place jicama crusts on cookie sheet and add sauce, cheese and toppings.
5. Cook for 10 minutes or until cheese is melted to desired doneness.
By now, we’ve all heard about bulletproof coffee. It is also know as fat coffee, rocket fuel or buttered coffee, or even yak tea. Essentially, you add a couple tablespoons of good, cultured grass-fed butter (or other high quality oil or fat) to pump up your morning cup o’ joe. Adding processed sugar or pasteurized cream is frowned upon. People who have tried buttered coffee swear it tastes good, and gives them more energy and a better ability to focus. Dr. Oz even recommended buttered coffee for improved energy and to fight burnout. For a basic recipe click here.
Lately, I’ve been trying to drastically cut carbs, and have started drinking a few different varieties of fat coffee or yak tea in lieu of lunch. I find it really works to stave off hunger and keeps me energized for the rest of my work day. I add a scoop of Perfect Hydrolyzed Collagen for protein, and a couple different kinds of healthy fat plus a good fiber source to keep me full. Adding ground chia seeds adds great fiber. Cacao powder and turmeric add nice flavors and tons of healthy antioxidants and other health benefits. Below are my favorite beyond bulletproof recipes. The basic recipe is coffee or tea, protein powder, a fiber source, and two servings of healthy fats.
Chocolate Sunbutter Fat Coffee
This recipe uses collagen for the protein and sunflower seed butter, coconut milk cream, and coconut oil for the healthy fats. I really like adding unrefined, organic, Perfect coconut oil because it’s loaded with medium chain triglycerides. MCT’s are used as energy rather than getting stored as fat and are important for brain health.
8 – 12 oz organic fair trade coffee or tea
2 Tbs unsweetened coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
2 Tbs unsweetened cacao powder
2 Tbs unsweetened sunflower butter (or nut butter of your choice)
1 Tbs organic ground chia seeds
10 drops stevia (or non-sugar sweetener of your choice)
5 ice cubes (optional for anyone who likes frozen coffee drinks)
Directions Place coffee in a blender, then add coconut milk and nut butter. Blend on high a few seconds until well mixed. Add all other ingredients and blend on high until well mixed. Pour into a mug or glass and enjoy.
Mint Chocolate Mocha Meal
This recipe has a refreshing minty lift for those days you are dragging. Always add coconut milk or other cool ingredients to coffee first to cool it down a smidge before adding other ingredients. Some supplements lose nutritional benefits if heated too much.
Ingredients 8 – 12 oz organic fair trade coffee or tea
2 Tbs organic coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
2 Tbs organic fair trade cacao powder
1 Tbs Perfect Coconut Oil
1 Tbs organic ground chia seeds
10 drops stevia or unprocessed sweetener of your choice
2 – 4 drops peppermint essential oil
5 ice cubes (optional if you like frozen coffee drinks)
Directions Add coffee and coconut milk to a blender. Combine a couple seconds. Add all other ingredients and blend on high until well combined. Pour and enjoy!
Turmeric Fat Yak Tea
This recipe adds flavorful turmeric for a fantastic nutritional boost to your buttered beverage.
8 – 12 oz green tea or organic fair trade coffee
1 Tbs grass fed butter
1 Tbs Perfect Coconut Oil
1 scoop Perfect Hydrolyzed Collagen
1 tsp Gaia Turmeric Boost
1 Tbs organic ground chia seeds
10 drops stevia or non-sugar sweetener of your choice
Blend green tea, butter and coconut oil for a few seconds. Add the remaining ingredients and blend until well combined. The butter in this will make it nice and frothy. Enjoy!
Beyond Bulletproof: Easy Coffee & Tea Meals or Snacks
So, to recap, to turn your buttered coffee or tea into a meal, you need to add a few ingredients to your brew.
A good source of protein which helps power you through the next bunch of hours. I like Perfect Hydrolyzed Collagen best because it is virtually flavorless and adds 10 grams of protein in every 11 gram scoop.
Add two servings of healthy fat. My favorites are 1 Tbs Perfect Coconut Oil, 1 Tbs grass-fed butter, 2 Tbs nut or sunflower butter and 1/4 cup coconut milk or unpasteurized heavy cream.
Adding a good source of whole food, fiber – not grains – helps us feel full longer and is beneficial for digestion, the heart, balancing blood sugar levels and more.
Don’t have a blender handy? Shake it up instead.
You can make many beyond bulletproof coffee recipes in a shaker, leave out nut butters, and melt the oils in your hot beverage, then shake up all the ingredients. Perfect Hydrolyzed Collagen comes in handy single serve packets for easy travel to work or anywhere. Or, you can combine all but the coffee in your shaker before you go to work. Add the hot beverage and enjoy!
Do you have any great beyond bulletproof Coffee suggestions? Let us know your favorites!
We just got back from a short vacation in sunny Florida. It was nice to get away from the cold of the northeast for a few days. AAHHHH!!! While away, I was very happy to be able to quickly have my morning smoothie. It’s good to know at least one meal is going to be healthy! Smoothies are an easy, tasty means of getting your daily dose of vitamins and minerals. If you’re heading off on vacation, or even a day trip, you may be wondering how to continue to get all your nutrients in a convenient, portable way. Packing a blender, an extension cord, a head of greens, a container of yogurt, and several bags of frozen fruit for your morning smoothie isn’t really a feasible option for most of us! Fortunately there is another method.
Portable Smoothies for Vacations, Camping, and Day Trips
It all starts with the Shaker Bottle. Look for a lightweight portable smoothie shaker that will fit easily in your suitcase or backpack. With a rubber seal to prevent leaks and an agitator to break up clumps, all you need to do is add your powdered supplements, fill with water or other beverage of choice, and shake it up to make an instant, healthy smoothie! Smoothies are perfect any time of the day, whether you need a simple breakfast, lunch, snack, or post-workout recovery drink.
If you’re heading out for the day, simply add a scoop or two of powdered supplements to the dry smoothie shaker bottle. Later, when you’re ready for your afternoon snack, just pour in some liquid, shake, and drink. If you’re planning a longer trip, combine all your powdered supplements (in the desired proportions) in a large container. Include a measuring cup to scoop out individual smoothie servings as needed. Although we recommend reusable containers when possible, you can even pre-measure single servings into plastic zip top bags if you need to save space. You can have healthy, nutritious smoothies for breakfast every day of your trip!
Catie’s Organic Greens and Catie’s Gluten Free Greens provide many of the nutrients you may be missing in your diet. With a variety of concentrated greens, Catie’s Greens add probiotics and enzymes, fiber, fatty acids, and antioxidants to your smoothie.Get Your Greens on the Go
Vitamineral Green smoothie powder contains grasses, sea vegetables, herbs, enzymes, chlorophyll, iodine, and adaptogens. Made entirely from real foods grown with standards that surpass organic regulations, this superfood smoothie powder is raw, vegan, GMO free, and gluten free.
Perfect Supplements Fermented Kale Powder may help prevent numerous diseases due to its anti-inflammatory, antimicrobial, antiviral, and antitumor properties. Kale is one of the most popular health foods, with vitamins A, C, E, and K, calcium, potassium, protein, and fiber, and fermented kale in your smoothie provides all these nutrients in an easily digestible form.
Perfect Aquatic Greens Powder is made up of two freshwater algae, spirulina and chlorella. These algae are complete protein sources with vegetarian B12 and packed with vitamins and minerals. The greens in Perfect Aquatic Greens have been used for centuries throughout the world and boost energy, detoxify, aid in digestion, lower body fat, and reduce blood sugar. You can also choose to use Perfect Spirulina or Perfect Chlorella separately in your smoothies.
Perfect 3 Grass Blend is an organic combination of nutritious barley, oat, and wheat grasses. These grasses add protein, fiber, calcium, iron, essential amino acids, B vitamins, vitamins C and K, and more to your smoothie. Perfect 3 Grass Blend detoxifies, improves digestion, reduces high blood pressure and high blood sugar, and strengthens the immune system.
Add in Superfoods for Superior Sustenance
Limitless Good Baobab has a refreshing citrusy flavor with a bit of sourness. This superfood smoothie ingredient is high in fiber, with 6 grams per serving, which helps you feel full. Baobab powder contains iron, magnesium, potassium, and antioxidants. Other benefits of baobab extend to digestion, cardiovascular health, the immune system, blood sugar levels, sleep, and energy levels.
Organic Chia Seeds will thicken your smoothie, creating an almost gelatinous texture. A little goes a long way, so start with about a tablespoon, else you may end up with a congealed mass instead of a smoothie! Make sure to let the finished smoothie sit for 15-20 minutes to allow the chia seeds to absorb the liquid. Chia seeds that haven’t fully hydrated may lead to digestive discomfort or constipation for some people.
Catie’s Whole Plant Food Vitamin C Plus is one of my favorite smoothie add-ins. It is a chemical-free, preservative-free vitamin C supplement made from real food, never anything created or grown in a lab. And it tastes like fruit punch! Vitamin C has too many health benefits to list them all here. Check out this blog, Five Startling Facts About Vitamin C, for more information on whole food vitamin C.
Vitamineral Earth contains omega-3 fatty acids, adaptogens, the Essaic herbs, probiotics, and minerals such as chromium, selenium, and manganese. High in fiber, raw, and vegan, Vitamineral Earth supports healing, digestive health, detoxification, the immune system, and healthy blood sugar levels. Vitamineral Earth adds a savory flavor to your smoothie.
Perfect Acai Berry Powder not only has a pleasant, tart, fruity taste that pairs well with other fruit flavors or chocolate smoothies, but it is also loaded with antioxidants. Acai smoothie powder supports digestion and heart health and the acai tree has been dubbed the “tree of life” for the berry’s anti-aging benefits.
Power Up with Protein
Tony’s Pure Whey Protein Plus Double Dutch Chocolate is a highly absorbable protein powder free of added sugars and other unhealthy additives. Whey protein is an optimal source of high-quality smoothie protein that has been found to boost immune health, aid in weight loss, and lower blood pressure. This is a great tasting protein powder — it’s like chocolate milk when added to milk.
Dr. Tony’s Vegan Protein comes in both French Vanilla and Double Dutch Chocolate and provides vegan smoothie protein from pea, rice hemp, cranberries, and chia seed along with 1000mg of l-glutamine. L-glutamine helps build and repair muscle, boost the immune system, stabilize blood sugar, and promote gastrointestinal health.
PaleoPro Protein Powder is a paleo-friendly protein powder made from grass-fed beef and egg protein. Unlike many other Paleo protein powders, PaleoPro uses the flesh from the beef, not the collagen. While collagen is a great source of protein, it does not have the desired amino acid profile of beef flesh. And, this protein powder tastes great!
Available in Vanilla or Simply Natural, Perfect Plant Protein is a unique blend of mushroom protein, hemp protein, brown rice protein, probiotics, and enzymes. This hypoallergenic formula is perfect for those with allergies and provides 17 grams of complete vegan protein per serving. Perfect Plant Protein smoothie powder supports digestion, reduces inflammation, promotes muscle growth and recovery, supports metabolism, and contains countless vitamins, minerals, fatty acids, and amino acids.
Perfect Hydrolyzed Collagen and Perfect Bovine Gelatin are both great protein powders to add to any drink. They come from super healthy pasture-raised grass-fed, Brazilian cattle. They have very similar potential health benefits, including great for digestion, hair and nail growth, and reducing joint pain. The big difference is Hydrolyzed Collagen doesn’t gel whereas gelatin does gel as it cools. And, hydrolyzed collagen may be more easily absorbed as it has been processed one step further with natural enzymes, making the collagen peptides shorter. One 11 g scoop of either provides 10 g of protein!
Make Your Smoothie Taste Great
While many of these supplement powders already have a great taste with natural flavors, you’ll want to make sure you choose a combination of flavors that will mix together well in your smoothie. If you’re not used to the taste of greens, start with a very small amount and rely more heavily on chocolate protein powder or fruit powders. You can also add cocoa powder, ground spices such as cinnamon and ginger, or powdered stevia to your dry smoothie mix. Instead of water, use juice, nut/dairy/coconut milk, coconut water, tea, or even coffee in your smoothie shaker for a stronger flavor. Have fun experimenting, but try mixing up a sample smoothie before your trip to make sure your final concoction is delicious. Happy shaking!
All together, it makes up about 1/4 cup of powder.
I mix 10 days worth at a time up and keep it in the fridge for easy dispensing.
Why these supplements?
I choose the Perfect Hydrolyzed Collagen because it is tasteless in combination with everything else, and I’m still recovering from knee surgery in May and need all the collagen I can get to help rebuild and repair the joint.
I like the Catie’s Gluten Free Greens because it comes from real food, many of the ingredients are organic, and I like to eat gluten-free whenever possible.
I add the Catie’s Vitamin C and the Perfect Acai because I used to get lots of colds, and I get far fewer when I keep my immunity high. Both these products are loaded with antioxidants and immune boosters.
The Baobab Powder is also a great source of antioxidants, but is also naturally high in fiber. Good fiber is an excellent addition to any liquid meal.
I usually get a good 100% organic red juice like pomegranate cranberry or cherry. Then I use about 5 oz each juice and water with the 1/4 cup of pre-mixed supplements.
The Paleolithic Diet (alternatively called the Paleo, Caveman, or Stone Age Diet) can be traced to a 1975 book by gastroenterologist Walter Voegtlin, whose concept was built upon 10 years later by Stanley Boyd Eaton and Melvin Konner. As other 21st century diets gained traction (Atkins, South Beach, Raw Food, and Eating for Your Blood Type, to name a few) the Paleo Diet only gained mass popularity in 2002 after Loren Cordain, Ph.D. published his book, “The Paleo Diet,” which laid the groundwork for the Paleo lifestyle including the founding philosophy and meal plans. By 2013, the diet was Google’s most searched-for weight-loss method.
The Paleolithic Diet typically includes grass fed meats, including organ meat, eggs, seafood, vegetables, fruits, nuts, and seeds, and excludes all processed foods and oils, dairy, grains, legumes, sugar, salt, alcohol, and coffee.
The Health Benefits of a High-Protein Diet
The limited data that exists for the Paleo Diet suggests that a healthy person following the diet may improve their body composition and metabolic rate compared to the typical Western diet.
Benefits of the Paleo Diet include:
You’re more likely to eat a cleandiet without additives, preservatives, or chemicals.
Gaining anti-inflammatory benefits from plant nutrients in fruits, vegetables, healthy oils, nuts, and seeds.
You’ll increase your iron consumption from eating more red meat.
You may feel more satiated between meals due to the higher intake of protein and fats.
According to scientific data, a high-protein diet sheds weight and boosts energy for three key reasons:
1.) Protein reduces hunger because it’s the more satisfying than carbs or fats. A 2006 study in the American Journal of Clinical Nutrition concluded that eating a high-protein meal reduced the release of ghrelin, a hormone that stimulates hunger.
2.) Protein burns more calories while being digested than other micronutrients. Proteins burn 10 to 20 times as many calories during digestion compared to carbohydrates (5-10%) or fats (0-3%).
3.) Protein increases lean body mass (and muscle burns more calories). A 2015 study funded by the U.S. Army found that protein supplements enhanced muscle mass and performance when the frequency and duration of training was adequate along with the dietary intake for physically active individuals.
Try Our New PaleoPro Protein Powder for a Serious Energy Boost!
Our new PaleoPro Protein Powder is just like all of our quality protein powders found at Nourishing World: completely natural, clean food with no synthetic ingredients, chemicals, preservatives, or fillers. They are made with ingredients you know, with names you can pronounce.
Here’s what’s inside PaleoPro’s Chocolate Protein Powder: grass-fed beef, finely ground egg protein, cocoa powder, stevia extract, and sunflower lecithin (an essential fat for cellular repairs). And their “Naked” flavor has just TWO ingredients: grass-fed beef and finely ground egg protein.
Why Grass-Fed Beef Protein?
Whey, the liquid remaining after milk is strained, is found in other companies’ Paleo formulations, yet dairy is not Paleo-approved. And unlike other beef protein powders on the market, PaleoPro Protein Powder is not synthesized from collagen in the cow’s connective tissues; it’s made from the cow’s flesh which has a different amino acid profile than collagen. (Cow flesh is the soft tissue between the skin and bones and comprised of muscle and fats.)
Our grass-fed beef protein powder has high levels of protein amino acids: 26 grams of protein per serving. Pasture-raised cattle that are hormone and antibiotic free are used to create a beef protein isolate by boiling down beef flesh, skimming the fat, and spray drying the remaining protein and amino acids for easy blend-ability.
Free of Just About Everything!
PaleoPro Protein Powder meets many dietary guidelines including Paleo, Atkins, Low-Carbohydrate, Low-fat, Dairy-free, Whole30, and Gluten-free diets. And if you’re not on a diet, it’s perfect for omnivores who want to incorporate lean protein into their favorite recipes and shakes.
26 grams protein per serving
2 grams carbs per serving
1 gram fat per serving
Nothing artificial– absolutely no fillers or preservatives added
Available in three delicious flavors: Ancient Cacao, Aztec Vanilla, and Plain Naked. Simple to mix with water, juice, or your favorite coconut or nut milks.
Mix PaleoPro Protein Powder with Catie’s Organic Gluten-Free Greens for a perfect meal substitute or take it anytime of day when you need an energy boost. Feeling tired at work? Try a protein shake for lunch and see if you get more mileage out of your afternoon. Adding quality protein to your diet can clear the mental fog and lend you more energy to power through your week.
AAAAAAAHHHH!!!! Nothing is better on a hot afternoon than a cold wet slush. Below are some recipes to help you and your kids rehydrate and fuel up for more fun in the sun. Read on for some basic recipes to get you started. I’m sure you will come up with more of your own.
Nutrient Boosting Add Ins
The fresh and frozen fruit in the recipes is great, but adding Perfect Hydrolyzed Collagen will boost the protein content from almost nothing to a whopping 10 gm per scoop. That turns this frozen drink into a filling afternoon snack!
The last recipe already calls for this, but adding Pure Radiance Vitamin C Powder gives it a huge antioxidant boost and turns any fruit drink into a super sour slush. If someone in your family is coming down with a summer cold, then this can help knock it right out of them.
Adding 1/4 tsp Walkabout Australian Emu Oil per serving will give everyone loads of beneficial nutrients like Omega Fatty Acids, Vitamin K, Vitamin D3, and CLA.
Frozen Fruit Lemonade
This recipe has been an extended family favorite for a few years now. It can be made with any frozen fruit you have available. Kids love it! For this round of taste testing, we used blueberries, but, we’ve done it with strawberries, mango, pineapple, and raspberries in the past. If you’re in a hurry, you can eliminate the fresh squeezed lemon, but I find it adds some POW to the overall flavor.
2 cups lemonade
2 cups frozen fruit
juice of 1 fresh lemon
couple handfuls of ice
Blend all ingredients on high until desired consistency. Makes 3.
Fizzy Cantaloupe Lime Frozen Refresher
For this recipe, you want to cut up and freeze the cantaloupe in advance, a couple hours will do to freeze melon cubes.
1 cup frozen cantaloupe cubes
1 cup unflavored seltzer
Juice of 1 lime
Couple handfuls of ice
Place all ingredients in a blender and puree to desired consistency. Add more ice or seltzer if needed. Makes 2.
Tropical Fruit Coconut Water Slush
1/2 cup unsweetened coconut water
1 cup fresh watermelon
1/2 cup frozen pineapple
1/2 cup frozen mango
1/4 cup 100% white grape juice (for a sugar free sweetener)
1 handful ice
Blend all ingredients on high until desired consistency. Add more ice, or grape juice as needed. Makes 2-3.
Grapefruit Raspberry Sweet Tart Slush
This one was my favorite of this bunch. Very refreshing for a hot summer day!
1 cup frozen raspberries
1/2 cup 100% pink grapefruit juice
2 Tbs honey
1/2 cup coconut water
1 handful of ice
Place all ingredients in a blender and blend on high until nice and smooth. Add more honey, coconut water or ice if needed.
Cucumber Lime Mint Slush
This might seem like a weird combination, but was rather tasty. Probably better for adults than children, and maybe with a shot of rum!
Juice from 2 limes
8-12 large mint leaves
2 Tbs honey
Couple handfuls of ice
Place all ingredients in a blender and blend on high until desired consistency. Add more honey or ice if needed. Makes 2
Sour Strawberry Melon Slush
Combining two of kids’ favorite summer fruits makes this recipe a crowd pleaser. This recipe requires the watermelon to be cubed and frozen at least two hours prior to making, so make sure to have plenty on hand for the whole neighborhood!
2 1/2 cups cubed frozen watermelon
3/4 cup fresh strawberries
3/4 cup unsweetened coconut water
Handful ice cubes
2 Tbs Pure Radiance Vitamin C Powder
Directions: Combine the first 4 ingredients in a blender and blend on high to desired consistency. Add more ice or coconut water as needed. Then add the Vitamin C Powder and blend for a few seconds. Makes 3.
During the safety drill on airplanes a flight attendant calmly recites the first rule of tending to your family in an emergency. She (or he) says“Put your own oxygen mask on first before helping others”. This is a perfect metaphor for what we all know instinctually but often forget to do when we are living our busy lives. After all, what good are we going to be to a child, a spouse, an elderly relative, our employer, our friends, or even to ourselves if we are stressed out, tired, and let’s face it; feeling a little grumpy and resentful?
Time for You
The secret to making time to take care of yourself is to realize how essential it is. Your physical and emotional health depends on prioritizing yourself. The fast paced culture we live in can make you feel anxious if you are not being productive at every available minute. But studies show that multi-tasking only makes you feel less productive. You actually loose productivity as your attention gets spread thin. So a valuable paradigm shift is to realize that you are more productive, more loving, more truly yourself when you take time to focus your attention on nourishing your psyche. Taking time to indulge in your favorite, most relaxing and restorative activities can bring you back to yourself, back to your hopes and dreams, back to the essential and precious nature of You!
10 Tools in Your Self Care Toolbox
The fundamental requirement of personal time is that it brings you pleasure. It should fulfill and relax you on a deep emotional level. As much as possible try to relieve yourself of any guilt or judgment about needing what you need. You are the one and only unique and beautiful you! And to be your best self you must dedicate time to practice pampering and positive self-care!
Take a bath. Luxuriate in the sensuous experience of a hot bath and allow your cares to wash away. Perhaps you could light a candle and play some soothing music. Try adding essential oils such as lavender for an intoxicating, relaxing aroma. Add therapeutic Ancient Minerals Magnesium Bath Flakes to soothe your aching muscles or Bentonite Clay Powder to detoxify you naturally as you soak.
Let nature nourish you. Go outside and tune into the natural world. Getting in touch with the weather, the season, and the rhythms of nature can calm and center you. You might choose to take a walk, go to a park, or do something more adventurous. As long as you allow your senses to expand into awareness of your surroundings, your mood will be enhanced and your stress levels will drop.
Read a good book. Reading for fun and enjoyment is completely different than reading for work or necessity. It’s a chance for your brain to disengage from your day and be stimulated or entertained by a genre you enjoy. You might consider joining a book group for the added reinforcement of reading to discuss topics of mutual interest. Or read before bed to relax your mind and give yourself the gift of sweet slumber.
Treat yourself to a massage, pedicure, or the pampering spa treatment of your choice. While most of our toolbox suggestions are free and easily accessed, there is something to be said for making an appointment. It is a commitment you make to yourself (as well as to the practitioner) to set aside time to unwind. Feeling gorgeous and special afterwards never hurt either!
Socialize (or not!) Most people enjoy spending time with friends. It can rejuvenate your sense of connection and of being appreciated by people who know you best. Some people are extroverts and some are introverts, however. So this is where it gets tricky. If you generally get energy by being around others you are probably more extroverted. If you loose energy socializing then you will need to carefully gauge exactly how much energy you can afford to loose through human contact. You may find that your best bet for rejuvenation is time alone. Either way works if it is suited to your personality type. Honor yourself without judgment for your natural type and find your happy balance!
Meditate or just breathe consciously. Sometimes people get hung up on a perceived idea of what mediation is and whether they are doing it “right”. But there really is no right or wrong. It is the becoming aware of your wandering mind and bringing it back to stillness through the breath that is the essence of most meditations. So don’t worry or judge yourself. Just sit and follow your breath for whatever time feels good to you. Close your eyes if you feel comfortable and lovingly remind your brain to “let it go”. It will always struggle to be heard, and that’s OK. Even small moments of quiet will bring peace and calming to your day.
Surround yourself with beauty. Whether your idea of beauty is art in the local museum, a theatrical or musical production, or the nature in your backyard, make a point to engage with it. The more you consciously choose to experience beauty in your world the more it will reflect back in your positive mind-set. Even decorating your living or workspace so that it pleases your senses will support your sunny outlook.
Move your body with appreciation and acceptance. Your body is the vessel that carries you through life. Many people will tell you that exercise is good for mood and is essential for taking care of your body. But it’s not good if you push yourself beyond your ability or become self-critical. The best intentions can backfire unless you are kind to your body and appreciate all it is doing for you regardless of its short falls. Consider doing some form of restorative yoga or even yoga nidra facilitated by a live or taped person. This deeply restful and calming practice can rival sleep for its tension relieving support.
Laugh like you mean it. Humor has long been acknowledged as the outlet for all emotions; capable of diffusing tension and pain through it’s cathartic release. It has even been studied for it’s healing qualities to the body and the mind. So tickle your funny bone with a delightful comedic movie or book. And make a point to look for the funny side of life. Your inner comedian will be delighted!
Never underestimate the power of chocolate! We’re not talking about your run of the mill candy bar here. That would be hard to justify as a legitimate way to take care of yourself. But dark chocolate with as high a cacao percentage as you can find is another food group altogether! In fact, dark chocolate is rich in anti-oxidants and nutrients. It contains flavanols that can reduce blood pressure. It may also reduce insulin resistance and protect against heart disease. (1) Or do yourself a double favor by adding protein to your chocolate with great tasting Tony’s Double Dutch Chocolate Whey Protein. Chocolate just makes the world seem like a nicer place to be. So indulge your sweet tooth and consider allowing yourself a bit of healthy dark chocolate a day. What a sweet idea!
Find Your Bliss
It can be tough to resist negative self-talk and the push to always do more. But constantly deferring gratification is not necessarily noble in the long run. Knowing that you will reward yourself allows you to anticipate pleasure and enjoy your life. The more uplifting moments you can build into your day, the happier you will be. For a little extra help check out Nourishing World supplements for stress and mood such as Perfect Rhodiola Rosea. It can ease fatigue and alleviate your anxiety and depression. Supplements can go a long way toward improving your attitude. Add some pleasurable activities and it may be just what the doctor ordered!
The buds are bursting into bloom, and the world is coming back to life as warm weather approaches. Spring and summer are the times we all long for with thoughts of outdoor fun, gatherings with our favorite people, and perhaps even some vacation travel. But just as the warmth brings carefree attitudes, it also brings it’s own safety concerns. Nourishing World has you covered for all your seasonal safety needs so that you can just relax and have fun!
Just the other day I was able to eat my lunch outside for the first time this year! What a delight to feel the sun on my skin as I watched the robins pecking for worms in the grass and noticed plants poking their winter weary shoots out of the ground. The warm sun was so enticing that I shed a few excess layers of clothing. Perhaps 20 minutes later I was surprised to go indoors and realize that I had fresh tan lines! The sun’s UV rays are already strong despite the early spring oscillation between warm and winter weather. UV rays cause sunburn along with hazards such as skin cancer and premature wrinkles. We often don’t know we are endangering our skin until it’s too late and our skin is damaged!
We are as likely to get sunburned now as we are in August when the warmth reminds us of our need for protection. So don’t be fooled by the cool weather. Now is the time to rev up our sun protection habits for the season. While we can’t reduce the damage of previous sun exposure, we can decrease the likelihood of developing skin cancer by protecting ourselves as time goes forward. Babies and children are especially vulnerable to sunburn and should always be lathered up with sunscreen. Fortunately Nourishing World has all natural, non-toxic, highly effective, mineral barrier sunscreens for your whole family. Be sure to stock up on Thinksport and Thinksport Kids 50 SPF broad spectrum sunscreens that block UVA and UVB rays with non-oily, easily absorbed formulas. They have been consistently top rated by the Environmental Working Group’s guide to the safest sunscreens of the season. All Thinksport products contain the highest allowable sunscreen SPF per the FDA while still being safe and effective. Or choose Dr Mercola’s Broad Spectrum Sunscreen in SPF 30 or 15 for it’s nourishing, moisturizing, lighter protection. It is rated “1” in the Environmental Working Group’s Skin Deep list for safety and efficacy! We wouldn’t sell you anything we wouldn’t use on our kids and ourselves. We want no artificial fragrances, no nanoparticles, and only non-comedogenic, hypoallergenic ingredients and we know you do too! Look no further, we’ve done the research for you and these sunscreens are the best!
Have you ever noticed that as soon as the weather warms up even slightly the bugs come out? Somehow I forget about those pesky, irritating creatures when I am longing for spring. But they are more than annoying. Mosquitoes carry serious illnesses such as West Nile Virus and ticks can carry Lyme disease. Unfortunately the list of bug born illnesses grows longer by the day. Until recently, highly toxic DEET was the main insect repellent available commercially. Thankfully we now have 100% natural and non-toxic Mercola Bug Spray, which is free from the nasty neurotoxins and chemicals of mainstream repellents while having been proven to repel bugs just as effectively as DEET. The oils of citronella, lemongrass, peppermint, and vanilla give Mercola Bug Spray a light, lemony, pleasing scent. Use Mercola Bug Spray on your whole family. Spray it on your pets too. They would thank you if they could!
Supplement Travel Tips
Warm weather, kids out of school, and I get restless to go somewhere! Soon we will be packing our bags and heading out of town for some well deserved vacation time. At home I am conscientious about eating well, getting my daily greens, and taking my supplements. But vacation demands a more laid back approach allowing our normal structure and routine to be forgotten for a while. But who wants to come home from vacation feeling rotten? Fortunately there is no need to feel either restricted in our vacation meals or guilty about letting our good habits slide for a little while. All that is needed is a little pre-planning. Do you like your protein shake in the morning? Count out the number of days you will be gone and take just that number of scoops of your favorite protein powder in a small jar or bag to be mixed with almond or coconut milk, juice, or even just water in a pinch. (Try Perfect Plant Protein Powder for vegetarian protein, Perfect Hydrolyzed Collagen for grass fed protein, and Goatein Milk Protein Powder for an easier digested form of dairy. Compare all our protein options at Nourishing World to find the one that is best for you.) Don’t forget your shaker for easy mixing! Or if you just want to be sure to get your daily dose of veggies, take along the necessary number of scoops of Perfect Aquatic Greens powder or take the capsules instead. You will know you are not neglecting your health should you choose to indulge a bit on vacation. And let’s face it; what is vacation without a little indulgence?
Get Ready, Get Set, and Go!
Now that I have reminded you of all the hazards of summer, don’t fret. Just get your sunscreen, bug spray, and supplement supplies stocked. Soon you’ll be ready to jump into warm weather with all your bases covered!