What Is Fermentation

Fermentation is the process in which natural microorganisms such as yeast and bacteria secrete enzymes that then break down the sugars or starches of certain foods. The result of fermentation is the production of lactic acid and carbon dioxide, little gaseous bubbles that you typically see forming when you make fermented honey garlic or even during the process of sourdough bread.

The Health Benefits of Fermented Foods

Fermented foods are rich in naturally occurring probiotics which can support gut health, immune health and digestion. Studies have also shown a connection between gut health and cognitive health. Therefore, a healthy gut may help to improve mental health, mood regulation as well as cognitive function.

How To Make Fermented Honey Garlic

First, peel garlic cloves from the garlic bulb. The exact amount does not matter however I aim to have about 1 cup of garlic cloves. Add the garlic cloves to a small glass jar and top with 1 teaspoon of apple cider vinegar, commonly referred to as ACV. This step is completely optional, however it can provide peace of mind for those we are worried about botulism related to honey and the bacteria growth that occurs during the fermentation process. It is very unlikely that botulism would grow with this recipe. However, for peace of mind you can add 1 teaspoon of apple cider vinegar which will improve the pH making the environment unfavorable for botulism. In addition, never feed honey or fermented honey garlic to babies ages one year old and younger. Fill the jar with raw local honey that has not been pasteurized leaving a small bit of room at the top, as during the fermentation process the honey will bubble. Pasteurized honey is highly processed and during the pasteurization process, key health benefits and nutrients of honey are lost. When you buy and consume raw honey you ensure that the amazing health benefits of honey are intake. Add a lid and place in a cool dark place such as the pantry. I like to add to a small bowl under the jar as the honey can bubble over and spill out as it starts to ferment. Every day secure the lid on tight and rotate a few times to ensure the garlic is fully coated with honey. Then slightly loosen the lid once it’s upright again. Continue this pattern for one month and then enjoy! You can technically eat the garlic or honey at any time during the month. However, waiting the full month will ensure a truly potent fermented honey garlic. Enjoy!

How To Eat Honey Garlic

Fermented Honey Garlic has many wonderful medicinal properties and therefore you can enjoy the honey straight by the spoonful or pop a clove of honey garlic for a flavorful and potent treat that will support your immune system!

You can also use fermented honey garlic in any recipe or beverage where you would naturally add honey or garlic such as on toast, in homemade salad dressings, to sauces, a cup of tea and beyond.

I love making these easy homemade dog treats for our dog Ruby. They are made with just 4 simple ingredients; oats, peanut butter, banana and water.

You will need one and a half cup of rolled oats, one ripe banana and a fourth of a cup of peanut butter. For my dog, I buy unsweetened and unsalted peanut butter and this is the brand that I like. You’ll also add two tablespoons of water. 

In a food processor, add the oats, banana, peanut butter and water and mix until it creates a very sticky dough.

Then you’ll take a piece of parchment paper on your countertop and add the sticky dough onto the parchment paper. Then place another piece of parchment paper on top and this is going to help keep the dough from sticking to your rolling pin. 

You’ll use a rolling pin to roll out the dough until it’s nice and smooth about a quarter of an inch thick. If the dough is too thin then the cookies will overcook and become too crispy.

Use any cookie cutter shape of choice that you like. I’m using this little flower shape and you’re going to just cut out the shapes of your cookies out of the dough and place on a baking sheet. I also like to bake on a piece of parchment paper for ease. 

You’ll notice that you may have extra dough, so just roll it back into a ball and follow the same steps of covering it with parchment paper, rolling it out and cutting out more cookie shapes so that you’re using up all of your dough. 

Then bake in the oven at 325 degrees Fahrenheit for 20-25 minutes until golden brown. Avoid over-baking them, which can make the cookies too hard and crispy. We want them to be soft and easy and safe for your dog to enjoy. 

Then Ta Da! The cutest, most delicious homemade dog treats are made with simple wholesome ingredients that my dog loves, but my kids also love them too because they’re made with just oats, banana, peanut butter and a little bit of water.

Then store these cookies in an airtight container in the fridge.

There are many products on the market claiming to be a quick cure for an energy boost. Whether it’s an energy drink, a powdered drink mix, a special juice or a supplement, everyone wants long lasting energy levels. As a Registered Dietitian Nutritionist and credentialed health professional, I believe ensuring you have a good foundation of basic healthy habits in place, otherwise you’ll never truly learn the root cause of the energy imbalance in the first place. 

Below are 5 key good old fashion healthy habits to keep in mind, to develop and to nurture for better energy levels. 

Why Movement Improves Energy Levels 

We live in a sedentary world. We sit in our cars, we sit to work on the computer, we sit to watch television or while reading. This lack of movement can have many negative impacts on our health and one of those is a lack of energy! 

Moving the body daily can naturally support energy levels in many ways. Movement helps to increase oxygen circulation throughout the body helping to bring oxygen to the brain, organs and tissues supporting their functionality. 

Exercise and movement can also support mitochondrial health and the number of mitochondria in the muscle cells. Mitochondria are our “powerhouse” cells and are responsible for producing the energy that we use by generating ATP known as Adenosine Triphosphate. 

Regular movement also improves mood and cognitive health, supports better sleep, provides a boost of endorphins and “happy” hormones and supports hormonal health overall. 

There are also many studies that show that regular movements can support and help ease symptoms of fatigue, anxiety and depression (1). 

A great way to improve your energy levels all day long is to exercise in the morning or go on a mid-morning or post lunch walk! Take movement breaks every 30-60 minutes by getting up and stretching, rebounding on a trampoline, going on a brisk walk or even doing some jumping jacks or squats by your desk. 

How To Sleep For Better Energy Levels

When the body is sleeping it has time to rest, heal and repair. When we are sleep deprived we naturally experience lower energy levels, a decline in cognitive function and mood. Habits that can improve the quality and quantity of sleep include keeping a sleep routine, wearing light clothing to not overheat, exercise during the day to tire the body out at night, avoid caffeine late in the day, limit technology before bed and engage in a relaxing activity prior to sleep such as reading or taking a bath.  

One habit that can interfere with the quality of sleep and can also impact energy levels in the day, that many people may not even be aware of, is mouth breathing.

The best way to breathe is through the nose, also known as nasal breathing. Mouth breathing occurs when someone inhales and exhales through the mouth. Mouth breathing can result in fatigue, bad breath, headaches, snoring and lower oxygen levels. 

Reversely, nasal breathing can naturally filter the air, reducing the risk of bacteria and germs entering your body, use oxygen more efficiently, improve sleep quality, improve energy levels, boost mental clarity and result in less snoring.

If you breathe through your mouth while you sleep, using mouth tape can be a beneficial way to assess if you notice a difference in how you feel from helping your body breath through your nose at night rather than your mouth.

Lunar Mouth Tape is specifically designed to promote nasal breathing at night and improve oxygen intake. Lunar Tape enhances mental clarity by increasing oxygen intake for better brain function and increased oxygen flow supports concentration and cognitive abilities.

This tape is residue free, hypoallergenic and safe for sensitive skin. Created by Dr. Tomek Pajak, this tape’s unique, lip-only adhesive prevents irritation and ensures comfort. 

Is mouth taping risky? It may pose a risk for people with undiagnosed sleep apnea. However, Lunar Mouth Tape is gentle and effective, with its thoughtfully designed size and shape making it generally safe for most people!

How Proper Nutrition Supports Cognitive Function 

We know that nutrition impacts brain health and brain function (2). The nutrients in the foods that we eat are the fuel and building blocks for a healthy body. The main nutrients we consume are known as macronutrients and include protein, fat and carbohydrates. 

The body needs protein to help build and repair tissues, maintain structure, support the immune system, help maintain fluid balance and act as an energy source. 

The body needs fat to support hormone and cellular communication, to serve as an energy source, to help the body absorb fat soluble vitamins such as vitamin A,D,E, to help with brain development, blood clotting and manage inflammation, to support the nervous system and support healthy skin and hair. Did you also know that the brain is approximately 60% fat? Fat is an essential nutrient for optimal cognitive function and energy levels. 

The body also needs carbohydrates as it is the body’s preferred source of fuel and energy and is broken into glucose during digestion to either use or store as an energy source. 

While there are many food sources that contain carbohydrates such as crackers, cookies, cakes, soda and candy, these types of food provide a quick energy boost while, followed by a crash and also lacking nutritional value. Instead for optional health focus on eating real whole food sources of carbohydrates such as fruits, starchy vegetables, whole-grains and legumes. To further support energy and blood sugar balance, pair a carbohydrate with a protein and or fat which helps delay digestion and a slow and more sustained release of energy. 

In small amounts the body also needs a variety of vitamins and minerals to support energy production, protein and cell building, blood clothing, building healthy bones and teeth, fluid balance, enzyme and hormone production, nervous system function and more. 

The best diet for optimal energy levels includes eating a variety of real whole foods such as fruits, vegetables, nuts, seeds, legumes, whole-grains and quality protein. While every person’s dietary preferences, health needs and tolerances can vary… a foundation of good health is eating real, whole, minimally processed foods. Eating balanced meals is also helpful for energy levels. 

A balanced meal or snack includes three of the main macronutrients; carbohydrates, protein and fats. To further enrich the meal, adding in fruits, vegetables and focusing on high-fiber whole foods can support digestion, better blood sugar levels as well sustained energy levels. 

Here are examples of a few better balanced food pairings for sustained energy levels!

• Banana (Carbohydrate, Fiber) + Peanut Butter (Protein, Fat, Fiber)
• Apple (Carbohydrate, Fiber) + Almonds and Pumpkin Seeds (Protein, Fat, Fiber)
• Sandwich: Sourdough Toast (Carbohydrate) + Avocado (Fat, Fiber) + Sliced Chicken (Protein) + Lettuce (Fiber)
• Smoothie: Banana (Carbohydrate, Fiber), Protein Powder (Protein), Chia Seeds (Fiber, Fat, Protein), Berries (Fiber), Spinach (Fiber), Almonds Milk 

In short, eating a diet high in processed, low-nutritional value foods will not also deprive the body of proper nutrition for growth, development and health, it will also deprive the body of optimal energy levels. Focusing on eating real, whole foods and pairing foods properly can better support energy levels. 

How Proper Hydration Supports Cognitive Function 

Feeling slow, sluggish and having a difficult time making decisions can result from dehydration. Dehydration can also impact cognitive function. Up to sixty percent of the adult human body is water and therefore staying hydrated is essential for the health of the body and mind overall. Proper hydration helps brain cells communicate, removes toxins and waste through urine, water within the body helps with nutrition transportion, energy and hormone production supporting brain health and cellular communication. 

Great beverage options for proper hydration include filtered water, herbal teas or try adding fresh lemon juice to water. Drinks that contain caffeine such as coffee, black tea, green tea and white tea can also act as a diuretic, which encourages the body to get rid of excess fluid through urine production. Therefore, be mindful of your intake of caffeinated beverages to ensure proper hydration and always hydrate before you caffeinate! 

Limit Placebo Energy Boosters

Caffeine from coffee, tea, chocolate and sugar give us a boost of energy… or do they? Yes, these drinks and foods will give you an energy boost. However, they also can result in an energy crash as well as increase nervous system function which can result in feeling anxious, jittery or on edge. These substances can also interfere with sleep. Therefore be mindful of the quantity and timing of their use. For example, while each person will vary on their level of sensitivity it’s best to avoid caffeinated beverages at 3pm, due to the length of time caffeine stays within the body, this can interfere with sleep perpetuating a cycle of fatigue and low energy levels. 

How To Improve Energy Levels Naturally  

In summary, while there are energy boosting drinks and supplements, nothing is truly as beneficial to your body in the short and long term as movement, proper sleep, good nutrition, hydration and being mindful of your intake of artificial energy sources. Chronic stress can also lead to fatigue and therefore developing healthy habits to manage stressors in life is essential for overall health. Care for your health with these habits and your current and future body will thank you! 

Disclosure: Thank you to Lunar Tape for sponsoring this educational blog post and for your passion in supporting healthy sleep habits and health and wellness overall. 

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/ 

Have you ever seen an ad, an influencer or a health professional talk about greens powders? Today I am reviewing 6 of the most popular greens powders and will taste test each and provide a review about all of them!

I also want to disclose and thank Live It Up for partnering with me to make this possible! Partners make it possible for me to create content that is then free for you to read and watch. My review of each of these greens powders is my own honest opinion and viewpoint as a Registered Dietitian. 

What Is Greens Powder?

A greens powder is a dietary supplement that often includes a powered version of a variety of greens and may also include vitamins, minerals, digestive enzymes, probiotics and more to support your body’s immune system and energy levels. 

The Health Benefits of Greens Powders

While a greens powder is not an equal or ideal swap for actually eating your green vegetables, it can be a wonderful addition to your diet to add in nutrients that can support your optimal health in a way that is easy and accessible. It is estimated that only 1 in 10 adults in the US eat enough fruits and vegetables. Therefore, for some individuals a greens powder can be a great way to fill in nutritional gaps. 

Common Ingredients Found In Greens Powders

A few key ingredients you may see in a greens powder include spirulina, chlorella, wheat grass, barley grass, spinach, broccoli and more. Let’s dive into the health highlights of these!

Spirulina: Spirulina is a microalgae that has a nutritional profile which includes protein, essential amino acids, potassium, iron, magnesium, calcium, and B vitamins; as well as functional plant compounds with antioxidant activity that provide immune support.

Chlorella: Chlorella is also a microalgae containing a variety of nutrients including protein; vitamins B12, folate, D, E, C, and K; along with minerals such as iron, calcium, and magnesium. Chlorella also contains abundant antioxidants which support a healthy immune system.

Wheat Grass: Wheat grass is harvested as a nutritionally dense sprout, containing vitamins E, K, and several B vitamins, along with zinc, magnesium, and potassium. This nutritional grass also contains flavonoids and polyphenols, which have beneficial properties. 

Barley Grass: Barley Grass is harvested as young greens, and includes vitamins A, C, and K; protein; and functional compounds such as antioxidants and polyphenols that play a role in immune support.

Wheat Grass and Barley Grass are both gluten free as they’re harvested from their respective plants prior to their gluten-containing seeds forming.

Spinach: Spinach is rich in vitamins A, C, E, K, and folate, along with minerals zinc, calcium, potassium, magnesium, and phosphorus. It is rich in antioxidants and other beneficial plant compounds.

Broccoli: This cruciferous vegetable is a rich source of vitamins A, C, and K, and minerals calcium, potassium, and iron. Broccoli contains high antioxidant capacity plant compounds, which along with its micronutrient content, help provide immune support.

A greens powder can be a convenient way to consistently consume and benefit from these different types of greens! If learning about the health highlights of ingredients is interesting to you, head to my blog, where I share more about the health benefits of various ingredients you may find in greens powders. 

Reviewing The Best Greens Powders

I am reviewing 6 popular greens powders! Watch the video below for my full review and first time taste testing! You can also read more about each greens powder below.

1. LIVE IT UP

First up let’s take a look at Live It Up. Live It Up is an all-natural greens powder for daily health that is made with 20+ natural superfoods as well as organic vegetables.   

At $1.33 per serving Live It Up is also

• Free of sugar, stevia & artificial sweeteners
• Gluten, soy, dairy and nut free
• Made with 20+ natural superfoods
• Made in a GMP-certified facility
• Third-party certified for safety
• Contains probiotics & digestive enzymes
• Contains no synthetic vitamins or minerals added, rather the vitamin and minerals are naturally occurring due to the ingredients in the powder
• As you’ll see as the video continues Live It Up’s price point is on of the of the best values on the market

Live It Up greens powder has a mild sweet flavor and tastes great! I could not taste the intense flavor of greens in this greens powder and it also blends easily in water! For a full taste test review watch this video! (will link to video)

If you are interested in adding a greens powder to your routine, you can also use the code HGG10 for 10% off your first order of Live It Up Super Greens!

2. ATHLETIC GREENS

Athletic Greens, also known as AG1, is made with 75 ingredients to deliver comprehensive daily nutrition with ingredients that are carefully sourced for absorption, potency, and nutrient density.

At $2.63 per serving AG1 is:

• Vegan, gluten-free, dairy-free
• No added sugars or artificial sweeteners
• Contains 7.2 billion CFU probiotics
• Contains a mushroom complex
• Made with 45 superfood ingredients
• Third-party certified for safety
• AG1 adds several synthetic vitamins and minerals into their formula. I mention this because it is important to be mindful of your overall daily intake of vitamins and minerals from supplements. If you already take a mult-vitamin supplement and / or singular supplements it’s important to pay attention to how much added vitamins and minerals you are consuming in a day to not exceed the upper limit. 
• AG1 has one flavor – pineapple vanilla

Athletic Greens also has a sweet flavor, which I could smell before I took a taste! It tastes great and I could not taste the intense greens. Personally it took me a little effort to blend the power in water using just a spoon. A hand milk frother, shaker bottle or blender would help the greens blend easily. 

3. YOUR SUPER

Your Super has a Super Green Mix which provides your daily dose of immunity, energy, and radiance—made exclusively from 6 powerful greens sourced from the most nutrient-dense places on earth. 

At .99 cents per serving Super Green Mix is: 

• Contains no artificial sweeteners or fillers
• Gluten-free
• Plant-based 
• Third party tested
• Made with 6 ingredients:  Wheatgrass*, Barley Grass*, Moringa*, Baobab*, Spirulina*, and Chlorella*. *Organic
• Super Green Mix has one flavor (which is not really flavored at all)

Your Super tastes like a traditional greens powder in that I could taste the flavor of the greens. While this greens powder does not have a sweet flavor, I personally still enjoyed the flavor of this greens powder. 

4. AMAZING GRASS

AmazingGrass Greens Blend The Original combines alkalizing farm fresh greens and wholesome fruits and veggies with nutrient-rich superfoods.

At $1.06 per serving Amazing Grass Greens Blend The Original is

• Plant-based
• Non-GMO
• No sugar added
• Gluten-free
• Kosher
• Certified Organic by CCOF
• AmazingGrass has 10 flavors/versions in the Greens Blend line

Amazing Grass has a mild greens flavor with a hint of peppermint taste and blends well in water. 

5. GARDEN OF LIFE

Raw Organic Perfect Food is a Raw Vegan Green SuperFood that is dual certified, meaning that it is both Certified USDA Organic and Non-GMO Project Verified. It is packed with the energizing power of 40 nutrient-dense, raw, organically grown greens, sprouts and vegetable juices.

At $1.63 per serving Raw Organic Perfect Food is

• Raw
• USDA Organic
• Non-GMO Verified
• Vegan
• Gluten-free
• Kosher
• Soy-free
• Freshly juiced organic greens
• 6X more juiced grasses than whole leaf powders
• Made with 40 nutrient-dense greens, sprouts, fruits & veggies
• Available in Original, Apple & Chocolate

Garden of Life has a mild greens powder flavor. This greens powder did take a little effort to easily mix in water with a spoon and would benefit from being mixed with a hand milk frother, shaker bottle or blender. 

6. VIBRANT HEALTH 

Vibrant Health Greens Vibrance is formulated with probiotics, antioxidants, adaptogens, and ingredients that support immunity. With 25 billion probiotics the Greens Vibrance formula aims to holistically support the four foundational pillars of health: nutrition, circulation, digestion, and immunity.

At $1.43 per serving Vibrant Health Greens Vibrance is

• Soy-free
• Dairy-free
• Gluten-free
• Vegan-friendly
• 25 billion probiotics from 12 strains per serving
• 2730 mg of plant-based micronutrients
• 14 types of antioxidants
• 6 cereal grass varieties
• Available in Original, Blueberry Lemon & Chocolate Coconut

Vibrant health greens powder dissolved really easily in water, is not sweet and like so many of the greens powders I tried, has a mild greens powder flavor profile.

Are Greens Powders Good For You?

As you can see, each greens powder, while similar in nature, can actually really vary in the number of ingredients, if the powder has added vitamins and minerals, probiotics, digestive enzymes, third party testing, the price point and more. 

In summary – all of these greens powders are great! I am not here to say one is the best and all the others are all inferior because they each are great in their own way and do have a lot of overlapping similarities! Because nutrition is not one-size-fits all you may be drawn to a certain greens powder over another based on ingredients, the cost or for personal health reasons. 

It’s also important to keep in mind that “more” in a supplement is not always better. It’s important to know which ingredients are truly supportive for your own health needs and compliment any supplements or medications you currently are taking without any interactions. 

In terms of taste, some of the powders taste good just mixed with water while others are more palatable when added to a smoothie for the addition of fruits or other ingredients blended together.  

GREENS POWDER REVIEW CHART 

If you are interested in adding a greens powder to your routine, you can also use the code HGG10 for 10% off your first order of Live It Up Super Greens!

Disclosure: Thank you to Live It Up for sponsoring today’s blog post and review video!

My Experience With Hyperthyroid 

When I was diagnosed with Graves’ Disease in 2016 I felt so lost. The endocrinologist told me that nutrition and lifestyle habits have nothing to do with my thyroid and that medication, radiation or surgery were my only 3 options. I knew in my gut that that didn’t feel right and I wanted to learn more about thyroid health and try to heal my health from a holistic perspective.

As a Registered Dietitian Nutritionist I know the power that food can have in regards to healing our body. So I set to work to learn everything I could about thyroid health and autoimmune diseases. I worked with a Naturopath to run further tests and get to the root cause of my thyroid imbalance and after many months of putting in the work with dietary changes, herbs, catered supplements as well as lifestyle changes to better support my thyroid and more… my numbers improved!! I was in remission and went on to have two beautiful healthy babies.

My Experience With Hypothyroid 

After my second child, my son, was born I experienced an immense amount of stress from postpartum hormones, postpartum anxiety and depression, a very stressful pandemic AND a major move. My thyroid swung to hypothyroid and I gained weight, felt awful and experienced major gut issues such as SIBO! I pulled up my sleeves and went back to work to restore my health, and bring balance and peace to my stressed out body. 

My Thyroid Story

A few years ago I posted this video on YouTube, where I sat down to share my own personal thyroid story. After posting my personal thyroid story video, I received so many comments from people who could relate to what I shared in the video from my experience, emotions and interest in implementing functional medicine for thyroid support.

I know what it feels like when your health is off. I know how overwhelming, stressful, worrisome and lonesome it can be. I want you to know that you are not alone in your thyroid journey. Nutrition, lifestyle habits and herbs DO impact thyroid health. You can put your thyroid condition into remission. 

Online Program For Hypothyroid and Hyperthyroid 

Which leads us to the creation of the Thyroid Balance Course! I wanted to create and share a thorough program that would guide someone through all of the basics for caring for their thyroid health from a holistic and functional medicine perspective combining both my professional and personal experience and expertise on this topic. 

I created this course because it is needed. This is the course that I wish existed when I was newly diagnosed with hyperthyroidism and Graves Disease many years ago, when I was trying to conceive my first child but it just wasn’t happening for us. This is the course I wish existed when I was a postpartum mom and experienced hypothyroidism.

I have personally experienced both sides of the thyroid spectrum and know how overwhelming, frustrating and emotional it is when your health is not within balance. I have personally worked to bring balance back to my thyroid twice, focusing on functional medicine, nutrition and holistic practices.

My hope with this course is that it empowers you to understand how your thyroid works and how your body works so that you can, in partnership with your trusted doctor, bring balance back to your thyroid and your health overall.

I hope that this course is not only educational but reminds you that you are not alone in your journey. Your body is capable of restoring, repairing and extraordinary things.

What Is The Thyroid Balance Course?

The Thyroid Balance Course is a self-paced 12 video module program to help you bring balance back to your thyroid health through nutrition, herbs, wellness and more! 

Whether you have hyperthyroid, hypothyroid, Graves’ Disease, Hashimoto’s Thyroiditis, Subclinical Hypothyroid or more, this course will be your guide to restoring your thyroid health from a holistic and functional medicine perspective.

This course is for you if you want to feel educated and empowered to understand how your body works and get to the root cause of your thyroid condition so that you can restore your health.

This Course Is For You If:

• You want to get to the root cause of your thyroid imbalance
• You want your body to be in balance naturally and see improved lab work
• You are ready for the stress and anxiety of your health struggles to be behind you!
• You are ready to no longer feel exhausted, frustrated or overwhelmed by your health concerns
• You are tired of spending hours on the internet or social media trying to piece together a health plan from potentially unqualified individuals or misguided information that is not backed by science
• You are ready to invest in your health and feel better!
• You are looking for expert guidance from a Registered Dietitian Nutritionist who also specializes in thyroid health!

Additional Resources For Thyroid Health

The Thyroid Balance Cookbook includes 50 delicious, wholesome, gluten-free and dairy-free recipes to support thyroid, gut and liver health! 

The Meditations For Thyroid Health pack includes 5 guided meditations to support rest, digest and thyroid health. We know that chronic stress has an incredibly negative impact on thyroid health. These guided meditations are designed to help the body move into a state of calm, rest and digest, regulate the nervous system and bring a sense of peace and well-being.

Health Benefits of Oats

Oats are a naturally gluten-free whole grain that contain fiber, protein, vitamins, minerals and antioxidants.

Oats contains a type of soluble fiber known as beta-glucan. Beta-glucan creates a gel-like consistency in your gut which provides a variety of health benefits from:

• Supporting the growth of good bacteria in the gut

• Helping to lower LDL (bad) cholesterol

• Helping to reduce blood sugar levels

• Increase the feeling of satiety and fullness

• Helping to manage energy levels

Nutritional Highlights of 1/2 cup of Dry Oats

The following nutrition facts are based on one 1/2 cup serving of dry rolled oats:

Calories: 180

Protein: 5 grams

Fiber: 3 grams

Zinc: 13.4% of your Daily Value

Manganese: 63.9% of your Daily Value

Folate: 3.2% of your Daily Value

Vitamin B1: 15.5% of your Daily Value

Iron: 9.4% of your Daily Value (DV)

As well copper, calcium, phosphorus, potassium and other B vitamins.

Different Types of Oats

There are 3 main types of oats you’ll see at the grocery store and that includes quick oats, rolled oats and steel cut oats.

Rolled Oats: Rolled oats are also known as “old fashion oats”. This type of oats start out whole, then the husk is removed leaving what is called an oat groat. The oat groats are steamed and flattened between heavy rollers to yield a thin rolled oat. Rolled oats are the most popular type of oats in the world.

Quick Oats: Quick oats are the most processed form of oats and have been steamed and rolled very thin. This process allows the oats to absorb water and cook in a very quick amount of time! The difference between rolled oats and quick oats is that quick oats are steamed for a longer period of time before they are rolled.

Steel Cut Oats: Steel cut oats begin as a whole oat, with the husk removed creating an oat groat. Then the oat groats are chopped into several pieces, instead of being rolled. This process results in steel cut oats taking longer to cook / prepare than rolled or quick oats.

How To Buy Gluten-Free Oats

For anyone with Celiac Disease or a gluten-sensitivity it’s best to buy oats that have the Certified Gluten-Free Seal which ensures that the oats truly are gluten-free. While oats are naturally gluten-free, depending on where and how they are processed they may be exposed to cross contamination of other grains that contain gluten.

How To Make Oat Flour

To make oat flour start with rolled oats (also known as old fashion oats) and place them in the a blender. I use a high-speed blended such as this one. Blend on high until you create a fine flour like powder. You may need to stop blending and scrape down the sides or stir the oat mixture back down into the blender if the oats are sticking to the side. Repeat blending until all the oats are fully blended into a fine flour. Then measure out the exact amount of flour you need to match your recipe!

Tip, if your recipe calls for 2 cups of flour you’ll need to blend a little more than 2 cups of dry oats to ensure the proper yield of flour.

Print

Oat Flour

Servings 0

Ingredients

• 2 cups rolled oats

Instructions

• Add rolled oats to a high-speed blender and blend until you create a fine flour consistency
• You may need to pause blending, then scrape down the side of the blender to reincorporate all of the oats, then blend again

Recipes Made With Oat Flour

Orange Cranberry Oatmeal Bread

Oatmeal Breakfast Muffins

Flourless Black Bean Brownies

Lemon Blueberry Breakfast Cookies

Maple Nut & Seed Muffins

Healthy Recipes On Instagram

For more healthy recipe ideas, follow me on Instagram here! I’d also LOVE to see any recipes you that you create form the Healthy Grocery Girl Blog! Please tag me @HealthyGroceryGirl!

WEllNESS TONIC 

Makes 4 servings

To make you’ll need:

4 cloves of garlic

2 inches fresh ginger, peeled and sliced

2 lemons, juiced

24-ounces of filtered water

1 tablespoon raw honey (or to desired taste)

Chop garlic and let garlic rest for 10 minutes (increases allicin benefits). Then in a stovetop pot add chopped garlic, peeled and sliced ginger, and juice from 2 lemons along with 24 ounces of water. Bring to a boil, then reduce to a simmer for 30 minutes. Strain liquid into a jar and let cool to room temperature. Stir in honey to desired taste, I usually do 1/2 – 1 teaspoon of honey per serving. Store in the fridge.

This wellness tonic has antiviral and antibacterial properties thanks to the garlic, ginger and honey. It is also packed with immune supporting vitamin C from fresh lemon juice! Enjoy!  

Print

Wellness Tonic

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Servings 4 servings

Ingredients

• 4 cloves garlic
• 2 inches fresh ginger peeled & sliced
• 2 lemons
• 24 ounces filtered water
• 1 tbsp raw honey

Instructions

• Chop garlic and let rest for 10 minutes (increases allicin benefits).
• In a stovetop pot add chopped garlic, peeled and sliced ginger, and juice from 2 lemons along with 24 ounces of water.
• Bring to a boil, then reduce heat to a simmer, for 30 minutes.
• Strain liquid into a jar and let cool to room temperature.
• Stir in honey to desired taste, I usually do 1/2 – 1 teaspoon of honey per serving. Store in the fridge.

Garlic Health Benefits

Garlic has many medicinal benefits ranging from supporting heart health to being effective at fighting off commons colds. Garlic has antibacterial properties do the natural compound in garlic called allicin and is a source of vitamin B6, manganese, selenium and vitamin C. Garlic also contains these minerals, phosphorous, calcium potassium, iron and copper.

Ginger Health Benefits

Gingerol is the main compound in ginger responsible for it’s medicinal properties. Gingerol has powerful anti-inflamatory properties and ginger can also help to soothe nausea.

Lemon Health Benefits

Lemons are rich in immune supporting vitamin C and they also contain vitamin B6, potassium, folic acids, flavonoids and important phytochemical known as limonene.

Honey Health Benefits

Honey has anti-inflammatory properties and antibacterial properties and is rich in antioxidants. I buy raw honey, which is much better for you than processed and pasteurized honey. This is because raw honey contains antioxidants that can support immune health and provide other health benefits. Another type of honey known as Manuka honey, has strong antibacterial properties that are beneficial for immune health. Please note, do not give honey to a child 12 months and younger.

More Immune Supporting Recipes From The Blog

10 Best Foods To Eat To Boost Your Immune Health

3 Immune Boosting Juices

Do I Need A Multivitamin If I Eat Healthy?

Lemon Immune Boosting Muesli

10 Ways To Support Immune Health

What Is A Micronutrient?

Micronutrients are vitamins and minerals that are critical for the body to function. Vitamins for example are important for immune health, blood clotting, energy and more. Minerals are needed to support bone, muscle and heart health, growth and development, as well as help the brain work properly. These are just a few of the many vital and important roles of vitamins and minerals (1). 

I Eat Healthy, Do I Need a Multivitamin? 

As a Registered Dietitian Nutritionist, I always advocate for aiming to consume your nutrients first from real whole foods. Consuming a varied plant-based diet is an incredible way to nourish our body with macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals) that the body needs to function. However, no one eats perfectly all of the time and there can be many seasons of life or lifestyle factors that may interfere with access or absorption of proper nutrition. Therefore, supplements can be a wonderful way to fill in the gaps and support our body through times when food alone is not sufficient.

What Can Cause Vitamin and Mineral Deficiency?

Stress

When we are stressed, “it raises the body’s metabolic needs and increases the use and excretion of many nutrients (2)” Four nutrients that can become easily depleted when we are stressed include iron, magnesium, zinc and niacin (vitamin B3). In our fast paced modern world, we all experience stress to some degree. For those that are chronically stressed, this can take a toll not only on our mental health but also on our physical health as well. Therefore, it’s important to be cautious of our diet and supplement intake during times of stress to best support our body. 

Soil Degradation

Solaray has an amazing blog post, you can read here, all about how food is sometimes not enough when it comes to meeting our nutritional needs. I love this education excerpt from the blog about our soil and how it affects the quality of our food:

“Fruits and vegetables are only as nutritious as the soil they are grown in, and today’s soil is not nearly as healthy as it used to be, due to commercial farming practices and the effects of climate change. Specifically, nitrogen stores have decreased by 42%, phosphorus by 27%, and sulfur by 33%; plants need these nutrients for optimal growth and to produce vitamins, amino acids, and enzymes.

In fact, because of erosion, we are losing nutrient-rich topsoil (the uppermost soil layer in which nearly all the food we eat is grown) at 10-1,000 times the rate at which it can be replenished. A recent paper out of the University of Massachusetts Amherst reported that more than one-third of the Corn Belt in the Midwest—spanning nearly 30 million acres of farmland—has lost its topsoil entirely.

As a direct result, the produce we eat today is not as nutritious as the produce our grandparents ate. A landmark 2004 study published in the Journal of the American College of Nutrition compared modern garden crops to those grown in 1950. Its findings? An up to nearly 40% decline in vital nutrients—from Vitamin C to Calcium, Iron, Riboflavin, and more—among 43 different types of produce. Other research has yielded similar results, including a study that showed it is not just vegetables that are losing nutrients but grains, too, finding the magnesium concentration in wheat has decreased up to 29% (3).” 

Quality of Food 

It only takes one trip to the grocery store or a drive through town to see the large variety of packaged convenience foods or fast food options available today. While I love a good grocery find that makes it easier to eat well, it really can take time to learn about ingredients and read ingredient lists to ensure the convenience item is truly nutritious. There are many processed packaged foods that are calorically dense yet lacking in real nutrients whether it’s adequate protein, fiber, quality fats, vitamins or minerals. I’ve always been a fan of the 80 / 20 rule where 80 percent of the time a person is consuming real, whole, nutrient dense foods and 20 percent of the time we leave room for treats or other less nutritious items that bring us joy. However, over 55 percent of the Standard American Diet is processed food (4), which lacks the quantity and quality of nutrients our body needs to optimally function and thrive. 

Common Nutrient Deficiencies

The majority of Americans do not follow a healthy eating pattern (5). While nutrient deficiencies will vary per person, the following are 6 common nutrient deficiencies. Diet plus supplementation may be needed to meet the recommended intake of the following: 

• Vitamin D
• Iron
• Vitamin B12
• Iodine
• Calcium
• Magnesium 

5 Ways To Meet Optimal Nutritional Intake of Vitamins and Minerals

1. Aim to consume 80 percent or more of your diet from real, whole, plant-rich foods such as fruits, vegetables, nuts, seeds, legumes, grains, herbs and spices. 
2. Choose a quality liposomal multivitamin such as Solaray to fill in nutrient gaps. 
3. Speak with your healthcare professional to complete blood work to assess for nutritional deficiencies and create a dietary plus supplement protocol, as needed.
4. When possible, visit a Farmer’s Market or grow your own food to consume foods grown in better quality soil. 
5. Find ways to manage and reduce stress such as mediation, journaling, prayer, movement, listening to music, gardening, music and more.

Getting Started With A Multivitamin: 

A good place to start when it comes to taking a supplement is with a multivitamin, which will ensure you’re consuming a wide variety of both vitamins and minerals. When it comes to selecting a multivitamin, one option is a multivitamin with sufficient absorption. Solaray, one of the original vitamin brands and most trusted sources for supplements, recently created an industry-first Liposomal Multivitamin collection for various life stages, designed to deliver enhanced absorption**. They are also odor-neutral compared to other multivitamins, and are gentle to digest. 

What is a Liposomal Vitamin?

Liposomes are small bubbles of phospholipid (fats) that surround 100% of the nutrients in a layer of protection, helping ensure they survive the harsh stomach environment to actually reach and be used by cells.** Solaray Liposomal Multivitamins are expertly crafted to offer enhanced absorption and superior bioavailability.** 

Solaray Liposomal Multivitamins are a great way to fill in nutrient gaps because we’ve learned sometimes food is not enough. The new line includes four formulations Universal, Women’s, Women’s 50+ and Men’s. Each high-potency formulation offers at least 30 different nutrients, with 18 or more vitamins and minerals at or over 100% of the Daily Value, to help bodies keep feeling and performing at their best.* 

Like all Solaray products, every raw material in these new formulas is quality tested to the most stringent standards, from start to finish, to ensure the identity, potency and purity to help you Live Brighter and embrace the moments that matter the most! 

If you’re interested in trying Solaray’s newest innovation, you can try it risk-free for 60 days and get 20% off using code GETMORE20 at checkout here. 

Final Thoughts From This RDN!

Personally, I eat a diversified plant-rich diet so I know I am consuming a wide variety of nutrients. However, I also know that stress takes a serious toll on my health. The combination of running a business, years of growing, birthing and caring for babies, homeschooling and the general pressures of doing life in our fast paced world all have affected my health. I personally feel so much better, have more energy and my bloodwork results are more optimal when I’m adding in quality supplements, such as Solaray Liposomal Multivitamin, in addition to a really nutritious diet. 

Your health matters and it’s worth diving into, to learn what your body personally needs to thrive so you can be the best version of yourself! Wishing you health on your wellness journey and as always, if you have any questions, you can contact us here!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

** Based on clinical studies on Vitamin C and B12 by Cellg8® (a registered trademark of CELLg8®).

Disclosure: This post is sponsored by Solaray

Sources: 

1. https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies
2. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
3. https://solaray.com/blogs/stories/why-food-is-not-enough 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/ 
5. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

These florals are a great way to reduce food waste and are a creative way to use your orange peels! They look beautiful as a table centerpiece whether indoor, outdoor or at a wedding venue.

See below to view or print these DIY instructions! If you make these florals, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

Print

Citrus Orange Florals

Servings 0

Author Healthy Grocery Girl

Ingredients

• Limoneira navel oranges
• Spring flowers & greenery

Instructions

• Cut the tops off the oranges.
• Use a grapefruit spoon to scoop out the insides. Save the insides for a juice or smoothie!
• Select and trim flowers.
• Arrange flowers and greenery into orange bowls making your own floral arrangement.
• Finally, add water into bowls to finish.

If you love this DIY idea, check out these other easy & fun DIY citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

How To Make A Lemon Floral Vase

DIY Citrus Rosemary Disposal Cleaners 

DIY Natural Bug Repellent

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

We love using lavender and chamomile because they not only may induce relaxation, but also give off amazing all-natural scents without any artificial fragrance.

Benefits To Making Your Own Scrub

A lot of products on the market are filled with toxic chemicals, fragrance and ingredients that either have not been properly tested or have been shown to cause harm to the body, such as endocrine disrupters. Making your own scrub at home can give you the assurance that you are only putting on your body natural and real ingredients. DIY items such as this scrub can also be more affordable for yourself or as gifts to others!

See below to view or print this DIY body scrub! If you make this scrub, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes & projects you’re enjoying.

For more HGG DIY ideas you can also visit the HGG YouTube channel here! 

Print

DIY Beauty Body Scrub

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 cup sugar
• ½ cup extra virgin olive oil
• 1 tablespoon Limoneira orange zest
• 1 tablespoon Limoneira lemon zest
• 1 teaspoon dried lavender
• 1 teaspoon dried chamomile Tip: use the contents from a chamomile tea bag

Instructions

• In a large bowl, add all your ingredients and stir to fully combine.
• Transfer scrub to a glass jar with a tight fitted lid.
• Use for yourself as desired or gift to someone you love!

If you love this DIY idea, check out these other easy & fun DIY beauty citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

Orange Lavender Tub Tea

DIY Lemon Toner

Whipped Lemon Lotion

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!