holistic health

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!!

Cleanses are a great way to reset your body and give it the nutrients it needs to keep you feeling energized and healthy. However, one of the challenges of cleansing is that it can lead to detox symptoms like headaches, nausea, skin breakouts, fatigue, and more. No mom has time for that!! Fortunately, there are simple things you can do to support your body during a cleanse and reduce these uncomfortable symptoms. Read on for 6 more tips to help ease detox symptoms during a cleanse!

7. Exercise Regularly: Exercise is an important part of any good health routine—and during a cleanse it can be especially beneficial for helping move things along in your digestive system. Whether you prefer yoga or strength training, find something that works for you and just get moving! Even just going for a quick walk around the block can make all the difference when it comes to easing detox symptoms during a cleanse.

8. Get Plenty of Rest & Relaxation: Sleep plays an essential role in our overall well-being—and getting 7-8 hours of sleep as well as taking time to relax throughout the day are equally important when it comes to helping us stay healthy and balanced. When you are sleeping is your body's time to heal and repair, including getting rid of toxins. Make sure to carve out some time each day just for yourself so that you can rest and recharge to be ready for whatever comes along.

9. Eat Foods Rich in Fiber & Antioxidants: Eating foods rich in fiber and antioxidants will help keep your body running smoothly while supporting its natural detoxification processes. Try adding leafy greens such as spinach or kale into your diet as well as colorful fruits like berries which are packed with antioxidants that have natural anti-inflammatory properties.  They also give you needed fiber to help support your digestion, which in turn aids in elimination of toxins.  Here is my favorite antioxidant!

10. Dry Brush: Dry brushing is one of those simple yet powerful techniques that not many people know about yet it packs quite a punch when it comes to supporting our bodies during cleanses! This process involves using an all-natural bristled brush (preferably one made from plant fibers) before showering every morning in order to stimulate lymphatic drainage which supports better circulation throughout the entire body. This process has been known to help reduce overall inflammation as well as tone skin by encouraging new cell growth!  It is well worth add these few minutes to your routine!  I would encourage using this after your shower for maximum results. 

11. Essential Oils: There are many ways to support your body with essential oils.  Diffusing is fantastic while you sleep.  Topical application is also supportive.  There are several that are fantastic taken internally to aid in cleansing and detoxifying your system.  These are my favorites.  Essential oils can ease symptoms and help flush toxins out.

12. Focus on Positive Affirmations & Self Care: Last but not least, don’t forget about nourishing your mind as well! It’s easy to get overwhelmed by rigid schedules or strict guidelines when doing cleanses; however, focusing on positive affirmations such as “I am strong enough” or “My body knows exactly what it needs” can be incredibly powerful when facing challenging situations like this one.  Take regular breaks throughout the day for self-care activities like journaling, meditation, deep breathing, aromatherapy, etc., so that you stay grounded and focused on what matters most—your wellbeing!

Cleansing is great way to reset your body but it doesn't come without its challenges; namely detox symptoms like headaches, nausea, skin breakouts etc.. With these 12 tips in mind - exercising regularly, getting sufficient rest & relaxation, eating foods rich in fiber & antioxidants, dry brushing, Using essential oils, and  focusing on positive affirmations & self care - holistic moms everywhere will now have the tools they need at their disposal should they ever decide to embark upon a cleanse themselves! With these tools at hand there's no reason why anyone shouldn't be able to take full advantage of all that cleansing has to offer!  Happy cleansing everyone!

Cleansing your body can be a great way to reset your system and give yourself the opportunity to start fresh. But sometimes, when we’re cleansing, our bodies can go through some uncomfortable detox symptoms. And as a mom, you don't have time to feel sluggish, have a pounding headache, be stuck in the restroom with digestive issues, or or break out with skin issues. If you’re feeling a little worse for wear during your cleanse, here are 12 simple tips to help support and nurture your body during this time.

1. Drink More Water: Hydration is key when it comes to supporting your body through a cleanse. By drinking plenty of water throughout the day (at least half your bodyweight in ounces), you’ll help flush out toxins while also helping your organs function optimally. And if you’re feeling extra sluggish or bloated, adding some lemon or lime juice, or DiGize essential oil can further aid in digestion and detoxification.

2. Detox Baths: Relaxing in a detox bath is one of the best ways to support your body during a cleanse. Draw yourself a warm bath and add Epsom salts and baking soda to it (you can also add bentonite clay), which will help draw out toxins from the skin. Adding essential oils like lavender or bergamot will help relax the mind while you soak away all of that stress and tension.

3. Eat Fats: Cleansing can sometimes deplete our bodies of essential fatty acids, so it’s important to eat enough fats while on a cleanse. Foods like avocado, coconut oil, olives, nuts and seeds are all great options that contain healthy fats that can help keep us feeling energized and nourished. Flaxseed oil is especially beneficial because it helps reduce inflammation caused by toxic build-up in the body.

4. Sweat: Sweating is another great way to detoxify our bodies as it helps flush out toxins through our pores along with any excess water weight we may have been carrying around. Exercise is an effective way to break into a sweat but if you don’t feel up for intense physical activity then simply take some hot yoga classes or sit in an infrared sauna for 15-20 minutes each day—you’ll still reap the same benefits!

5. Go Outside: A few moments outside in nature every day can do wonders for our moods and overall wellbeing! Sunlight provides us with essential vitamin D which helps boost immunity and regulate hormones, allowing us to feel more balanced internally. Taking some deep breaths of fresh air also helps clear out any stagnant energy building up inside our systems while helping us stay grounded and connected with the earth beneath us.  

6. Herbal Teas or Tinctures: One of the best things you can do when going through detox symptoms is sip on herbal teas throughout the day such as dandelion root, ginger, lemon, and peppermint— which help improve digestion and reduce inflammation in the body due to their high antioxidant content. Sipping on herbal teas also gives you something warm and comforting to enjoy during this time of cleansing without having too much caffeine or sugar intake which could potentially work against what you’re trying to accomplish here!  Herbal tinctures can also support the bodies detox pathways.  This is one of my favorites for supporting the kidneys and bladder.

When going through any sort of cleanse program, it's important that we take good care of ourselves so that we can come out on the other side feeling refreshed, renewed, and ready to tackle whatever life throws at us next! Utilizing these 6 tips will help keep your body supported throughout this process so that you can get back into balance faster than ever before! So don't forget--drinking more water, detox baths, eating healthy fats like flax seed oil, sweating regularly, getting outside for some fresh air and sunshine, as well as sipping herbal teas throughout the day--all these things together should set you up for success no matter what type of cleanse program you're doing now! Good luck!  See Part 2 for 6 more tips!