Food

There are so many delicious, healthy food options these days that it can be hard to choose between them all. But when it comes to our health, some types of food are just not worth it—we’re talking about Calorie Rich and Processed (C.R.A.P.) foods! Read on to learn why you should avoid these unhealthy eats and what kind of snacks you can reach for instead.

C.R.A.P foods are those quick-fix snacks that really don’t provide us with any nutritional value but do fill us up in the short term with their high calorie content and added sugars, fats, salts, and preservatives. They’re often found in the aisles of convenience stores or at fast-food restaurants, and they include such items as candy bars, chips, fries, doughnuts, ice cream treats, sugary sodas and energy drinks, processed meats like hot dogs or pepperoni sticks, pre-made meals like macaroni & cheese or microwaveable burritos…you get the idea!

Eating too much C.R.A.P. food can cause a number of health issues such as obesity or diabetes due to its high sugar content, heart disease due to its high levels of saturated fat, high blood pressure due to the high sodium content, and dental problems such as cavities from its excessive sugar intake (not to mention bad breath!). In addition to weight gain due to its calorically dense nature, eating too much processed food also increases your risk for chronic illnesses such as cancer due to its chemical additives and preservatives – especially when consumed on a regular basis over time!

Fortunately there are plenty of healthier alternatives out there these days if you’re looking for something tasty yet nutritious between meals! Things like whole-grain crackers with hummus or nut butter, fresh fruits & veggies, trail mixes made with oats & nuts, homemade energy balls, real fruit juice, frozen fruit bars, smoothies, and popcorn are all great options that won't wreak havoc on your health (and will still satisfy your taste buds)!

All in all, it's important for us holistic moms to remember that while convenience is key when it comes to mealtime (especially during hectic school days!), we need to be mindful about what we're putting into our bodies – both for ourselves AND our families! So next time you find yourself reaching for that bag of chips or box of cookies in the grocery store aisle – remember one thing: Don't grab the C.R.A.P.! Opt instead for healthier options like those listed above so that you can keep your family happy & healthy without sacrificing flavor or satisfaction!

Have picky eaters?  Grab this guide:  7 Strategies to Help Picky Eaters Eat!

Fast food has been a staple in many people’s diets for years. Let's face it, for moms on the go, it’s convenient, fast, and often delicious. But for all its benefits, it also comes with some serious drawbacks. In this blog, we’ll explore why you should stop eating fast food and make better choices when it comes to fueling your body.

The most obvious reason why you should stop eating fast food is because it’s nutritionally void. Most fast food items are loaded with calories but lacking in essential vitamins and minerals that your body needs to thrive. Even if you opt for “healthier” options like salads or grilled sandwiches, they can still be loaded with unhealthy fats or added sugar—not to mention preservatives that can have an adverse effect on your health over time.  The high number of calories, plus the low number of nutrients, means gained weight, diabetes, heart disease, and many other issues that add up over time. 

Another reason why you should stop eating fast food is because it can quickly become a habit. Constant exposure to unhealthy eating habits can lead to poor dietary choices for both you and your children down the line. Even if you feel like you’re making good decisions now by opting for healthier menu items at the drive-thru, these habits will catch up with you eventually if you don't make an effort to break them. In addition, frequenting fast food restaurants can become an expensive habit over time as well as an unhealthy one—after all, those dollar menus add up! Plus, since these restaurants are often open late into the night, they can disrupt your sleep cycle if you start relying on them too much for late-night snacks or meals.

As most have experienced, eating just one fry is not possible.  Fast foods - even the salads - are designed to be addictive through the taste and the chemical effect on your brain.  Many foods are as addictive as cocaine.  Being addicted keeps you coming back for more, which is good for someone else's bottom line, but not good for your waistline or health!

All in all, there are plenty of reasons why you should stop eating fast food and look for healthier alternatives instead. Sure, it might not always be convenient or easy—but your body and wallet will thank you in the long run! And it usually takes about the same amount of time to drive to the restaurant, order, and go back home to eat, as it would to make a simple, but healthy meal at home. By ditching the drive-thru and choosing nourishing foods instead, you'll be setting yourself up for success both now and in the future. So go ahead—say goodbye to those greasy burgers and hello to a healthier version of yourself!

Yes!!   If you’ve ever heard the phrase “eat your mushrooms, they’re good for you!” then it’s likely you have an idea of the health benefits of eating mushrooms. But do you know what makes them so special? Let’s take a look at why these fungi are powerhouses on the nutritional scene.

Vitamin D Content: Did you know that some mushrooms contain vitamin D? This is especially true for mushrooms that have been exposed to sunlight prior to harvesting. Vitamin D helps with calcium absorption and bone health, as well as aiding in the functioning of many systems throughout the body. Studies have even shown that increasing vitamin D intake can reduce the risk of certain types of cancer, making it a nutrient worth looking out for.

Anticancer Properties: Several studies have suggested that certain types of mushrooms may help reduce one's risk of developing certain types of cancer. For example, shiitake mushrooms have been linked to reduced risks for colorectal cancer and breast cancer, while maitake mushrooms may help reduce risks for prostate cancer and lung cancer. While more research needs to be done on this topic, there seems to be some promise in the anticancer properties of certain mushrooms.

Immune System Support: Eating mushrooms can also support your immune system in multiple ways. For starters, they contain antioxidants which can help protect against oxidative damage caused by free radicals in the body. Furthermore, they are also rich sources of B vitamins which provide energy and support metabolic processes throughout the body. Finally, mushrooms are also high in copper which aids in red blood cell formation and healthy nerve function - both important parts of maintaining a healthy immune system!

There is no doubt about it - when it comes to nutrition, mushrooms are something special! They are packed with lots of essential nutrients like vitamins and minerals which can benefit your overall health in many ways - from providing immune system support to reducing one's risk for certain cancers. So next time you hear someone say “eat your mushrooms!” don’t forget why - because they truly are superfoods!  Daily consumption is recommended for mazimum benefits!

More about the benefits of cooking mushrooms, here.

Do you ever find yourself looking at the farmer's market or grocery shelves and wishing you could create a delicious and nutritious salad that would keep your family happy and healthy? Making the perfect salad is easier than it seems! With this guide on how to prepare leafy greens, cruciferous vegetables, protein sources, vegetables, and onions in a single dish, creating a meal time masterpiece has never been simpler. And best of all - with proper planning you'll have an array of flavor combinations available for many meals to come!

The first step to making a perfect salad is to choose the right base. A good base should be leafy and crisp, like romaine lettuce or spinach. Avoid using iceberg lettuce, as it is not as nutritious and does not have the same flavor. I love dark leafy greens or purple colored lettuce, too.  Mix it up!

(Yes - these get their own category, they are sooooo good!)  Next, add some cruciferous vegetables to your salad. Cruciferous vegetables are high in fiber and vitamins, and they add a delicious crunch to your salad. Good options include broccoli, cauliflower, kale,  cabbage, and Brussels sprouts.

Protein is an important part of any meal, and salads are no exception. Add some cannellini beans, black beans, lentils, chickpeas, nuts, seeds, or tofu to your salad for a boost of protein. 

Add some additional vegetables and fruits to your salad for extra flavor and nutrition. Good options for vegetables include tomatoes, carrots, peppers, and cucumbers. Get creative and add any other vegetables you enjoy!  (Mushrooms aren't veggies, but I will throw them in here. You can add them in - lightly cooked). Fruits such as berries, citrus, and grapes are also excellent to add in your salad!

A little bit of onion can go a long way in adding flavor to your salad. Don't stick with just the basics of white or yellow.  Try purple, or choose a sweet onion such as Vidalia or Walla Walla for the best flavor. If you don’t like onions, you can also add shallots or chives.

Last but not least, don’t forget the dressing! A good dressing will tie all of the flavors together and make your salad taste even better. Choose a light dressing such as vinaigrette or lemon juice, and avoid heavy dressings like ranch or Caesar.  Even better, make your own with seeds, nuts, or avocado!  Dressings are simple to make and delicious!  

Now that you know how to make the perfect salad, go out and enjoy all the leafy greens your heart desires! Remember, a good salad has a mix of leafy greens, cruciferous vegetables, protein, other veggies and onions, topped with a seed/nut/avocado-based dressing. This gives you a nutrient balance that will fill you up and satisfy your body's needs. Now you know the truth about salad power!  Try to eat a big salad every day!!

Mushrooms have long been a staple ingredient in cuisine all around the world. From portobellos to shiitakes to truffles, mushrooms are incredibly versatile, and their unique flavor adds an extra layer of complexity to any dish. They also contain vitamin D, Niacin, Riboflavin, Folate, Phosphorus, Iron, Panthothenic Acid, Zinc, Potassium, Copper, Magnesium, Vitamin B6, Selenium, Thiamin, Polysaccharides, enzymes, proteins, and antioxidants.  With a list like that, you definitely want to eat these! But did you know that there are benefits to cooking mushrooms as opposed to eating them raw? Let’s explore why cooking is the best way to prepare mushrooms for consumption.

First and foremost, it is recommended that you only eat mushrooms cooked for health reasons. Several raw culinary mushrooms contain small amounts of a potentially carcinogenic substance called agaritine, and cooking reduces the agaritine content significantly. In addition, cooking can help make some tough-to-digest mushrooms easier on the digestive system.  (*note, studies in humans are needed here, as only animal studies so far produce carcinogenic results, whereas human studies so far have only shown benefits.  But I prefer to err on the side of caution.  So cook them, I will!)

When it comes to selecting mushroom varieties for your recipes, there are nearly infinite possibilities! Portobello, oyster, white button, shiitake—the list goes on and on. For example, add portobellos to your stir fry for a meaty texture, or use white buttons in your favorite pasta dish for added heartiness. Shiitakes provide an umami flavor like no other and can be used as a main course when paired with the right ingredients. And don't forget about truffles! Their unique flavor lends an air of sophistication that is sure to impress your guests at any dinner party or special occasion meal.

If you’re looking for ways to incorporate more mushrooms into your diet but aren’t sure where to start, never fear! There are plenty of delicious recipes available online that make use of common mushroom varieties. From soups and stews to salads and sides dishes - there is something out there for everyone! If you’re feeling adventurous, try experimenting with different types of mushrooms and see what works best with your favorite dishes. And if you need to sneak mushrooms into dishes for picky eaters - blending them up is so easy, and then they just disappear into the dish!! You might just stumble upon something amazing!  

From health benefits to flavor profiles - it's easy to see why cooking mushrooms is one of the best ways to enjoy this versatile ingredient! Whether you're a seasoned cook or just getting started in the kitchen - adding more cooked-mushroom dishes into your repertoire should definitely be on your list of things to try this year! So get out those pots and pans - it's time to get cookin'! Holistic moms everywhere will love trying out new recipes featuring this nutritious fungi!

Why should we eat mushrooms, anyway?  Read about it here.