June 2021 - Certified Nutritionist Dallas |

Creating Balance to Strengthen Immune System

You can make several lifestyle and dietary changes today to strengthen your immune system.These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Instead of focusing on limiting your foods, working out more and generally adding more stress into your life, focus on habits to create balance in all areas of your life

Living a well-balanced life does not mean that everything must be perfect. On the contrary, you create balance by accepting that life will always be imperfect. And that is ok. 

Food Balance

The misconception of going “all in” or “nothing” stresses us out. Instead, focus on small habits like eating high fiber breakfast and drinking enough water. Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. Adding more whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants , fiber, vitamin C that may give you an upper hand against harmful bacteria.

Exercise Balance 

Exercise is not just for weight loss. The more we understand that, the easier it will be to make it a habit. Exercise has so many benefits like: relieve stress, anxiety, boost your mood, increase energy level and help you sleep better. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Habits Create Balance 

Habits are powerful and help you create balance in any area of your life. And when it comes to creating balance with food and exercise, it’s okay to start small and reduce stress. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. 

Habits create balance and you won’t get derailed. Remember creating a healthy habit takes time. I’m cheering you on as you create balance + healthy habits to support your immune system. 

My 3 Favorite On-The-Go Breakfast Recipes

Mornings can be chaotic. With everything going on each morning, is it any wonder that moms often skip breakfast entirely or grab an unhealthy option? I get it mom. With limited time in the mornings, what choices do we have? To help take the stress out of busy mornings, try making breakfast ahead of time. These Easy Breakfast Ideas and all the many options on the Healthy Breakfast For Busy Mornings, will change your morning routine for the better and give you a great start to your day.

Berry Protein Fluff

Ingredients:

  • 1 cup (150g) frozen berries 
  • ¼ cup (25g) vanilla whey 
  • ¼ cup (60ml) almond milk, unsweetened  

Direction 

Place all ingredients in a bowl and, using a hand blender, blend together until smooth. 

Using an electric whisk, whisk the mixture for 5-8 minutes until it gains in volume. 

Serve immediately. 

Chocolate Overnight Oats 

Ingredients:

  • ½ cup (50g) old fashioned rolled oats
  • 1/3 cup (85g) Greek yogurt
  • ½ cup (120ml) almond milk
  • 1 tsp. vanilla extract
  • 1 tbsp. honey
  • 1 ½ tbsp. cocoa powder

Direction 

Combine all the ingredients in a bowl or a jar. Leave to sit in the fridge overnight, then add your favorite toppings (optional) in the morning before you eat.

Chocolate Chia Seed Pudding 

Ingredient 

  • 4 tbsp. cocoa powder 
  • 4 tbsp. chia seeds 
  • 4 tbsp. maple syrup 
  • 2 cups (470ml) almond milk, unsweetened 
  • pinch of sea salt 
  • ½ cup (120g) vanilla coconut yogurt 

Direction: 

Place all ingredients in a medium-size bowl and whisk until the cocoa powder has dissolved. 

Leave in the refrigerator for around 6 hours or overnight, until the mixture thickens. Stir a few times during this process. 

Divide the coconut yogurt between 2 glasses, and then layer the chia seed pudding on top. 

1/2 Tablespoons chocolate chips (optional)

Add ingredients to a pot: Add oats, water or milk, salt, cinnamon and vanilla (if using) to a pot or saucepan over medium/high heat.

Cook: Bring mixture to a low boil, reduce heat to a low simmer and continue to cook for about 5-7 minutes; stirring occasionally. Oatmeal is ready when the oats have soaked up most of the liquid and are creamy.

Serve with toppings: Transfer to a bowl and add toppings of choice. See flavor ideas below for maple brown sugar, apple cinnamon, banana nut and berry almond.

Balance Over Restriction: How to Create Healthy Habits, And Get Them To Stick

You can make several lifestyle and dietary changes today to strengthen your immune system.These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Instead of focusing on limiting your foods, working out more and generally adding more stress into your life, focus on habits to create balance in all areas of your life

Living a well-balanced life does not mean that everything must be perfect. On the contrary, you create balance by accepting that life will always be imperfect. And that is ok. 

Food Balance

The misconception of going “all in” or “nothing” stresses us out. Instead, focus on small habits like eating high fiber breakfast and drinking enough water. Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. Adding more whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants , fiber, vitamin C that may give you an upper hand against harmful bacteria.

Exercise Balance 

Exercise is not just for weight loss. The more we understand that, the easier it will be to make it a habit. Exercise has so many benefits like: relieve stress, anxiety, boost your mood, increase energy level and help you sleep better. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Habits Create Balance 

Habits are powerful and help you create balance in any area of your life. And when it comes to creating balance with food and exercise, it’s okay to start small and reduce stress. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. 

Habits create balance and you won’t get derailed. Remember creating a healthy habit takes time. I’m cheering you on as you create balance + healthy habits to support your immune system. 

How To Set Up a Vegan Pantry

Setting up your pantry is an essential step to being able to easily create meals on a whim. For people who have been vegetarians all their lives, setting up the pantry will not be a struggle. However, if you’ve just recently converted to a vegan, you’ll probably need to start from scratch. You may have some ingredients on hand, but most of your pantry may not be vegan-friendly.

Of course, this list will not include perishable items such as fruits and vegetables. However, even some perishable items, such as certain brands of tofu, soy milk, rice milk, almond milk, etc can be stored on the shelves and not in the refrigerator because of the special packaging. 

STEP 1: TAKE INVENTORY

The first step to building a vegan pantry is to take inventory of what you have. This step is mostly for those who have just become vegans. However, if you have been vegan for a while, you will also benefit from this. The goal is to go through and think about everything that you have and determine if it supports the vegan lifestyle.

You may also want to look at the ingredients lists of all your packaged foods to determine if there are any hidden ingredients. Even if you have been vegan for a while, you may still find some foods in your pantry that you should not have there.

If you do find a lot of foods to get rid of and they have not been opened, do not throw them away. Give them away to a local food pantry. Just because you will not eat them does not mean that someone will not benefit from them and appreciate having something to eat. 

STEP 2: STOCK THE ESSENTIALS

It isn’t entirely necessary to have a large pantry filled with tons of ingredients and packaged foods. All you need to do is sit and think about the things that are really important to you. If you don’t bake that often, for example, don’t bother buying baking supplies until you really need them. If you are the type of person who loves cereal and has a few bowls a day, you may want to keep packages of nut milk, soy milk, rice milk, and extra cereal in your pantry so you don’t need to run to the store all the time.

Once you figure out what you need and what your eating preferences are then you can start buying things to put in your pantry. If you do not take the extra time to think about what you need, you’ll end up purchasing things you won’t eat. Then, the food will go to waste. Just stock the essentials and if you need other things, you can buy them as you go along.

STEP 3: PURCHASE ANY EXTRAS

It can be expensive to stock your pantry all at once. There are certain ingredients that you may need once in a while, such as tomato sauce and other items. It isn’t important to buy some of these extras at first. You can add to your pantry gradually as you go shopping or as you realize you need them.

In general, it is nice to have the ingredients on hand to make a few simple meals such as pasta dishes, soups, and grain and legume dinners such as rice and beans. Think about the kinds of foods you like to eat and purchase the extra ingredients to have them on hand.

If you are on a tight budget, you can take care of these items as you go along. Plan your meals in advance and write out a shopping list. You can buy these extras at the beginning of the week and store them as you buy them. 

AN EXAMPLE OF A VEGAN PANTRY

Even though pantries may differ from household to household, it will be helpful to view a sample pantry. You can use this as a starting point while trying to figure out how to stock yours, or you can take this list to the store and start shopping! It’s up to you.

It may help to think of your pantry in terms of categories such as breakfast items, snacks, etc. Here’s a rough list:

BREAKFAST ITEMS 

  • Whole grain hot cereals such as oatmeal or cream of wheat 
  • Cold cereals to eat with soy milk, nut milk, or rice milk
  • Vegan friendly pancake mixes
  • Vegan baked goods such as muffins 

SNACKS 

  •  A variety of healthy snack items such as granola bars
  • Vegan treats such as cookies and cakes
  • Crackers and other baked items 

MISC. ITEMS

  • Nut milk, soy milk, rice milk, and tofu in special packaging to help it store in the pantry and stay fresh longer
  • Canned soups, soup mixes, and other boxed meal products such as vegan macaroni and cheese
  • Nuts and seeds such as almonds, sesame seeds, sunflower seeds, and pecans.
  • Pasta – look for whole wheat varieties
  • Items like spaghetti sauce, capers, pickles, extra ketchup, salad dressings, etc 

GRAIN PRODUCTS

These are just a few examples. Buy things that are in accordance with your preferences

  • Whole wheat rice 
  • Buckwheat flour
  • Wheat flour
  • Quinoa  

CONDIMENTS 

  • One vegetable oil to cook with
  •  At least one kind of flavorful oil such as cold pressed olive oil or roasted sesame oil
  • Tamara and/ or soy sauce
  • Vinegar – you can keep several kinds on hand such as balsamic, rice wine, and red wine vinegar
  • Salt, pepper, and herbs and spices 

BAKING ITEMS 

  • Leavening agents such as yeast, baking powder, and baking soda
  • Vegan friendly egg substitute
  • Different kinds of flours
  •  Sugars and other sweetener products such as maple syrup and rice syrup

This list is just designed to be a jumping off point. It is almost impossible to come up with a blanket list because peoples’ food preferences vary greatly. The approach most people like to take is to purchase things one at a time as you need them.

3 Easy Healthy Breakfast

Mornings can be chaotic. With everything going on each morning, is it any wonder that moms often skip breakfast entirely or grab an unhealthy option? I get it, mom. With limited time in the mornings, what choices do we have? To help take the stress out of busy mornings, try making breakfast ahead of time. These Easy Breakfast Ideas and all the many options on the Healthy Breakfast For Busy Mornings, will change your morning routine for the better and give you a great start to your day.

Berry Protein Fluff

Ingredients: 

  • 1 cup (150g) frozen berries 
  • ¼ cup (25g) vanilla whey 
  • ¼ cup (60ml) almond milk, unsweetened  

Direction:

Place all ingredients in a bowl and, using a hand blender, blend together until smooth. 

Using an electric whisk, whisk the mixture for 5-8 minutes until it gains in volume. 

Serve immediately. 

Chocolate Overnight Oats 

Ingredients:

  • ½ cup (50g) old fashioned rolled oats
  • 1/3 cup (85g) Greek yogurt
  • ½ cup (120ml) almond milk
  • 1 tsp. vanilla extract
  • 1 tbsp. honey
  • 1 ½ tbsp. cocoa powder

Direction:

Combine all the ingredients in a bowl or a jar. Leave to sit in the fridge overnight, then add your favorite toppings (optional) in the morning before you eat.

Chocolate Chia Seed Pudding 

Ingredient:

  • 4 tbsp. cocoa powder 
  • 4 tbsp. chia seeds 
  • 4 tbsp. maple syrup
  • 2 cups (470ml) almond milk, an unsweetened 
  • pinch of sea salt 
  • ½ cup (120g) vanilla coconut yogurt 

Direction: 

Place all ingredients in a medium-size bowl and whisk until the cocoa powder has dissolved. 

Leave in the refrigerator for around 6 hours or overnight, until the mixture thickens. Stir a few times during this process. 

Divide the coconut yogurt between 2 glasses, and then layer the chia seed pudding on top. 

1/2 Tablespoons chocolate chips (optional)

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