Celebrate Independence Day with this 4th of July Study! This program is a great way to encourage nutrition education, cooking, reading and crafting all with a patriotic theme!

WHAT’S INCLUDED:

• Mini Independence Day History Lesson
• Red, White and Blue Foods Nutrition Education
• Patriotic Matching Game
• 4th of July Recipes
• 4th of July Crafts and Activities
• Book List
• Poems, Hymns and Songs
• And More!

HOW TO USE THIS PROGRAM:

I recommend starting this program 2-3 weeks before the 4th of July and reading books from the book list, making recipes and trying out the different crafts leading up the the holiday. However, this program is completely flexible and you can simply pick and choose what books, recipes and crafts you want to implement. I highly encourage reading the Nutrition Study with your child or children more than once, and to continue the conversation about the health benefits of red, white and blue foods at your meal times!

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!

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

I LOVE being a mom. It has made me so incredibly happy and so incredibly tired at the same time! I never shy away from sharing real life mom moments on Instagram stories because I believe it helps us not feel alone in our motherhood journey. So today on the blog, I thought I would share 6 things I’ve learned going from one kid to two. Some of these are things that a new mom may learn no matter how many kids she has! As always, I’d love to hear from you! After you read today’s post, hop on over to Instagram and share with me in the comments here [link to IG post] what you’ve learned since you became a mom!

I’ve Never Been More Tired

From the moment I wake up to the moment I go to sleep at night, I am in mom-mode or working. There is more love and also more laundry, more cleaning, more emotions and more needs. Sleep is essential; however, the quality and quantity of sleep changes when you become a mom. I struggled with postpartum anxiety with my firstborn. My anxiety was so bad that some nights I couldn’t fall asleep. Eventually, I learned techniques to help me fall asleep and fall back asleep in the middle of the night. As a second-time mom, I still have restless nights, however, I am generally sleeping much better than I did with my daughter. Here are a few things I do to help me sleep better!

• Epsom salt bath a few nights a week after the kids go to sleep
• A cup of chamomile tea and a cup of magnesium powder + water each evening
• Unplug from social and email at least 1 hour before bed

Nourish, Nourish, Nourish 

I’m not going to lie, meals made with real, whole foods take time. I’ve learned to create some simple meals that are either quick or easy to make. A typical day for me looks like: morning smoothie and coffee, mid-morning eggs with tortilla or toast, lunch is usually soup (I meal prep a batch of soup once a week, so it’s easy to heat and eat), afternoon snack is an apple and almonds and usually a piece of chocolate, dinner rotates – usually we make something you’ll find on the HGG blog! Some dinner favorites are salmon, green beans and sweet potato or tacos filled with beans, sweet potatoes, lots of veggies and avocado if ripe and in season. I am in a season of expending extra energy and getting less rest, so in addition to trying to eat as many nourishing foods as possible, I also take supplements. My daily routine includes: Baby & Me 2, Vitamin D3 and MegaFlora Probiotic for Baby & Me, all by MegaFood®, a brand I trust.

MegaFood crafts premium supplements with key nutrients added to  real food from trusted farm partners. I love MegaFlora Probiotic for Baby & Me, which supports the immune health of a pregnant mother and developing baby.* MegaFlora Probiotic for Baby & Me contains a broad range of the brand’s proprietary blend of 14 unique strains of 30 billion probiotics,  and ginger to soothe upset stomach and promote healthy digestive function. Probiotics may help aid nutrient absorption, and studies have shown that intake of Lactobacillus rhamnosus (HN001) during the last trimester and early breastfeeding supports the child’s developing immune system.* 

One of my passions is learning about products that make it easier to live a healthy lifestyle and sharing them with you. Another MegaFood product I wish existed when I was pregnant is the new Morning Sickness Nausea Relief* Soft Chews! These easy-to-eat chews combine two well-known anti-nausea ingredients: ginger and vitamin B6 to help alleviate nausea related to morning sickness.* Even though I am not pregnant, I find myself grabbing one of these when I have an upset stomach.* They taste great, and if you know an expecting mama, these would be a great mama-to-be gift! 

Create A Routine Then Be Flexible

Without a routine, the days would just feel like a circus. It’s already wild, so we try and follow a schedule. I believe that having a schedule and boundaries is helpful for little ones. It helps them know what’s coming next, gives them comfort and familiarity, and for my daughter – she likes to help out and be involved in the daily routine! While this makes most days feel like Groundhog Day, it does help us plan and accomplish one or two work tasks a day. For example, I know that nap time for my toddler is usually from 1-3 pm, and my son’s nap may cross-over for an hour during that time, so I have one solid quiet hour of uninterrupted work each day. We definitely have to work more than one hour a day, and we fit it in here and there in 30-40 minute blocks when we can trade-off between kids. Other times, the kids are just right by us as we shoot content. Naturally, I have learned to become very efficient when I work!

Each Baby Is Different

I would say that my kids have a lot of similarities from how they nurse, how they sleep, to looking like twins (only 22 months apart!). However, they do have some distinct differences and I love watching their personalities develop as they grow! I’ve learned that just because I did something a certain way for my daughter, it doesn’t mean that is what works best for my son. Because of that, I adjust how I care for each kid based on what works well for them!

Mother Yourself 

It’s not easy fitting in self-care as a mom. However, I try to do something for myself every day. Some nights I get lucky and can squeeze in a 10-minute bath. Some days self-care looks like stretches and yoga next to my daughter while she plays. Other days it’s eating something delicious that makes me happy!

I also try and give myself grace. Going from zero to one kid was a huge change for me. With two, while there are new challenges and less rest, I find that my perspective is different. This season is a phase – it doesn’t last forever. I tell myself this, not to deny my present emotions but to help me find inner strength. Life with littles is often survival mode! Remember to be kind to yourself, especially if you’re not sleeping through the night. You are doing the best you can and you’re doing a great job, mama! 

Find Your Tribe 

Having mom friends who will encourage you, support you or just listen to you is so important. Motherhood is not meant to happen alone. We need a village, we need support and we need to support each other – judgement-free. Different seasons of life may call for different types of friends and that’s okay. It’s also okay if friendships look different once you become a mom! You may not have time to meet-up, grab coffee or talk on the phone. True friends will still be there for you even if you meet less and chat less. 

I’d love to hear from you! Don’t forget to head to Instagram to share with me what you’ve learned since becoming a mama of one, two or beyond! 

Disclosure: This blog post is sponsored by MegaFood – a brand I love and products I genuinely use everyday! That said, I’m excited to be sharing a discount code for 10% off any MegaFood product using code HGG10.

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

For our Mattress we were gifted the most popular organic and natural mattress brand in the United States… the Avocado Mattress! It’s made with natural and Organic material so it’s completely non-toxic. An Organic Mattress is important to me because a few years ago I learned about “off-gasing” where essentially volatile organic compounds (VOCs) leak out of upholstery materials and mattress foams and into the air you breathe. These fumes cane include formaldehyde, toluene, chlorofluorocarbons benzene a whole list of things we want to stay away from. Studies have shown off-gasing can impact human health. So when it comes to picking out mattresses for our family it’s important to me that they are made with Organic materials and are GREENGUARD Gold certificated – which Avocado Mattress is both! Avocado Mattress not only makes really quality and comfortable mattresses but their website is also a great resource to learn more about your health and wellness when it comes to mattresses!

Avocado Mattress!

As you’ll see in the video I am still on the search for a great duvet / comforter! I bought one from Target that ended up being more of a dingy cream color and just didn’t look right. If you have any suggestions let me know! Also as mentioned, I am SO excited to put together the Nursery Nook space and just need to find the time and energy to get started ha! We’ll be keeping it very simple but still, it’s so fun to nest and create a little space I know we’ll spend hour rocking, changing diapers and (crossing my fingers) hopefully sleeping! If you’re not yet subscribed to our YouTube channel it’s a great way to never miss a video! Click here to subscribe!

Disclosure: This post is sponsored by Primally Pure. All opinions are our own. We only promote brands and products we love, use and believe the Healthy Grocery Girl community would love to learn about!

You can also follow me on Instagram @HealthyGroceryGirl for healthy eating and wellness inspiration, every day! If you’re new to our channel or maybe you’ve been watching for a while don’t forget to subscribe by clicking the red subscribe button!

10 IMMUNE SUPPORTING FOODS

1. Garlic

Garlic is an immune health hero!* I love to sauté garlic and onion before adding to homemade soup recipes.

2.  Ginger

Ginger helps support the immune system.* Ginger is also great if you’re feeling nauseous and to soothe an upset stomach. I love adding fresh ginger to hot water with lemon. I also love adding fresh ginger to my morning smoothies.

3. Turmeric

Turmeric contains a compound known as curcumin, which as anti-inflammatory properties that can support immunity.* Consume turmeric with black pepper. Black pepper can help the body absorb curcumin.

4. Bananas

Bananas contains zinc, vitamin A and potassium. Go for ripe bananas with brown spots, which are gentle on digestion.

5. Citrus Fruits

Citrus fruits are packed with antioxidant vitamin C! Oranges are a great snack or add fresh lemon juice to smoothies or hot tea. I also love making fresh homemade juice with citrus fruits.

6. Green Veggies

People often think of citrus fruits when they think vitamin C. However, broccoli provides 81 milligrams in just one cup, which is more than the Recommended Daily Intake!  I love adding broccoli to homemade soups. You can also toss a few pieces of broccoli in a smoothie!

7. Sweet Potatoes

Sweet potatoes are rich in beta-carotene, a carotenoid that converts into vitamin A, which supports immune health.

8. Pumpkin Seeds

Pumpkin seeds contain antioxidants, magnesium, fiber, healthy fat as well as zinc. Zinc supports a strong immune system, wound healing and cell growth.

9. Green Tea

Green Tea contains flavonoids, which may support immune health.*.

 10. Soup!

Soup can help hydrate the body as well as nourish with immune supporting ingredients.* I love making soup and have so many recipes on the blog! Here are a few of my favorite, which I’ll link below!

Turmeric Noodle Soup, Coconut Turmeric Lentil Soup and Kale & White Bean Soup!

As a Registered Dietitian Nutritionist, I recommend consuming nutrition from real, whole foods first before supplementing. However, the truth is there are gaps in our diet because no one eats perfect. Quality supplements such as vitamins can be a great way to fill those dietary gaps and meet your nutritional needs.

MegaFood Immune Supporting Supplements

Elderberry Immune Support*: These gummies are made with organic elderberry that provides plant-powered immune support and zinc aids immune function!*

MegaFood Vitamin D3: Vitamin D3 plays many roles in physical and mental health, and promotes healthy immune function.*.   

MegaFood Daily C-Protect Nutrient Booster Powder:Vitamin C provides the body with nourishment to support its natural immune defenses.* I also love the MegaFood C Defense and  D3 Wellness Gummies!

Also for those with little ones this is a great product! MegaFood Kids Daily Immune Nutrient Booster Powder promotes a healthy immune response (with organic astragalus, echinacea and eElderberry).* The powder is easy to blend, shake (and sip!) and made without added fillers, sweeteners, flavorings or preservatives.

Disclosure: This post is sponsored by MegaFood®

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Benefits Of Good Dental Hygiene

• Reduces Inflammation and Infection Within The Body: Gum disease has been linked to rheumatoid arthritis, an autoimmune disease that causes inflammation of the joints.
• May Lower The Risk Of Heart Disease: Gum disease can result in chronic inflammation which has been associated with cardiovascular problems such as heart disease and stroke.
• Helps Pregnant Women Carry Baby To Term: Some research studies have linked gum disease with preterm and low-birth-weight infants.
• Boost Confidence and Self-Esteem: I think we can all agree that we feel better with a healthy smile!

If you love a good research study to back up your healthy habits check these out!

Brush, Floss & Rinse!

In addition to brushing and flossing daily, a quality mouth rinse is key. When I use the word mouthwash or mouth rinse you likely think of a bright blue liquid that leaves a burning or stinging sensation in your mouth. We’ve all been there! These problematic side effects are often due to chemicals, artificial ingredients and alcohol – which is a common mouthwash ingredient. For a long time, I accepted that this was the way mouth rinses worked. You may have even avoided a mouth rinse because you couldn’t find a natural option you felt good about using!

I’ve been using and loving Dr. H. & Co. which is an herbal based mouth rinse. Dr. H. & Co. mouth rinse is safe, gentle, and free of additives that can cause staining or stinging.

Does It Work?

You may be wondering, “but do natural mouth rinses work as well?” Upon further research I’ve learned that herbal mouth rinses can be just as effective as conventional rinses to fight against bacteria, infection, and disease. Of course, it depends on the quality of the product and the ingredients which is why I love that Dr. H. & Co. is created by an actual Dentist and dental expert.

Why Holistic Mouth Rinse?

More and more consumers (that’s you and me!) are becoming aware of and care about the quality of ingredients in their products from food to home to personal care. I love what Dr. H & Co. says on their website about the importance of using a holistic mouth rinse…

“When it comes to dental care, patients are more informed than ever about what’s going inside of their mouths. Oral products such as mouth rinses, toothpaste, and even some dental materials contain cheap chemicals and unwanted additives. The side effects aren’t always obvious, but we know enough to understand that they’re not necessarily worth the long-term risks. When smiles improve, so does a person’s overall health and quality of life. What goes into your mouth is easily absorbed by the mucous tissues. You wouldn’t want to use a product that contains unnatural ingredients that would be unhealthy to eat – so why use them in your toothpaste or mouth rinse?”

Dr. H. & Co. NEW! Refresh Dentist-Formulated

Holistic Mouth Rinse

Refresh is the only dentist-formulated, all-natural, herbal mouth rinse using Aloe Vera Gel, Licorice Root, Holy Basil, Calendula, and White Oak Bark. Click here for a full list of ingredients and additional product information.

Refresh Benefits!

• Alcohol free
• Vegan
• Gluten-free
• Has no chemical additives.
• Non-toxic and safe to use everyday yet
• Prevents gingivitis and bleeding gums
• Kills germs that cause bad breath
• Prevents tooth decay
• Leaves your mouth clean and refreshed!

Giveaway!

Want to win a bottle for free to try it for yourself? Enter our giveaway on Instagram here! Giveaway runs November 20th – Nov 30th, 2017. The winner will be announced on Instagram.

Disclosure: This post was sponsored by Dr. H. & Co. Product facts provided by drhandco.com. Opinions about the product are my own and genuine. We only promote products we love, use and believe our audience would love to know about!

I typically go for unscented deodorant, lotion or beauty products to avoid fragrance and also because my skin is sensitive. However, I was pleased with their scented options as well, lavender and lemongrass + pine. They are really mild – I don’t feel like everyone can smell my deodorant and their scent is natural from Organic essential oils. Below is a few highlights on this great brand!

Spruce Naturals

Spruce Naturals deodorant is made from bacteria- fighting coconut oil, soothing shea, wetness-absorbing baking soda, and deodorizing blends of essential oils

Sponsors make it possible for our team to create blog posts and videos that are free for our community enjoy. However, we only promote brands we genuinely love and use. We are grateful to receive support from brands we love and you can be confident to know that our reviews and opinions are honest and real. Thank you to Spruce Natural for sponsoring this post.