Avocado: The super fruit

This up and coming fruit is making its way into many diets and new recipes and for good reasons too! The health benefits of Avocado are endless and not to mention they are delicious!

 

Avocados are rich in monounsaturated fat that is easily burned for energy. I know the word fat may scare some, but the monounsaturated fat is healthy for you! Foods that contain this fat lessen your LDL cholesterol, which is harmful to your body. Try to eat a whole avocado every day by simply adding it to your salad for example. This will increase your healthy fat and calorie intake without increasing protein or carbohydrate intake by saying putting chicken in the salad instead. Avocado is also very high in potassium and will help balance your vitally important potassium to sodium ratio.

Avocados are also very low in fructose, which is yet another bonus, and provide close to 20 essential health-boosting nutrients, including:

·         Fiber

·         Potassium (more than twice the amount found in banana)

·         Vitamin E

·         B-vitamins

·         Folic acid

 

These super fruits are also said to be one of the safest fruits you can buy. Their thick skin protects the inner fruit from any pesticides. Most experts believe you do not need to buy more expensive organic avocados because of the little pesticide exposure.

 

Avocados have high fiber content as well. A typical avocado will contain both insoluble and soluble fiber, which makes it extremely powerful. Soluble fiber is great for appetite control. It has the effect of making you feel full, because it turns into a gel that sits in your stomach for a while when it comes into contact with water.

 

Introduce this green fruit to your diet and reap the bountiful benefits! Here is just one simple recipe to get you started.

 

Raspberry Avocado Salad with Honey Raspberry Vinaigrette

 

Ingredients:

Salad

•     2 ripe, Fresh Hass Avocados, peeled, seeded and diced


•     1 (5 oz.) package spring mix salad


•     1 (11 oz.) can mandarin oranges, well drained


•     1/2 cup glazed walnuts, coarsely chopped


•     1/3 cup sliced green onions


•     1 cup fresh raspberries


•     Pepper to taste


Dressing

•     1/4 cup extra virgin olive oil


•     1/4 cup raspberry vinegar


•     1 1/2 Tbsp. honey


•     1/2 Tbsp. Dijon mustard


•     1/4 tsp. salt


Instructions:

1.  To prepare dressing, whisk together the oil, vinegar, honey, mustard and salt in a small bowl; set aside.

2.  Place the greens, oranges, walnuts and onions in a large bowl.

3.  Drizzle with dressing and toss to coat.

4.  Add avocados and raspberries and toss lightly.

 

4 Sensational Summer Smoothies!

On a hot summer day, there’s just something about fruity, ice-cold smoothie that makes them impossible to resist. The great thing about smoothies is that you can pretty much modify them to fit whatever craving you have and whatever health needs you’re trying to satisfy! Here are 4 easy and delicious recipes for your perfect summertime beverage!

 

1. Orange Smoothie- A low-calorie, healthy smoothie that tastes just like a creamsicle. It’s a perfect post-workout thirst quencher or mid-afternoon snack.

Ingredients

·         1 navel orange, peeled

·         ¼ cup fat-free half-and-half or fat-free yogurt

·         2 tablespoons frozen orange juice concentrate

·         ¼ teaspoon vanilla extract

·         4 ice cubes

 

Directions

1. In a blender, combine the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

 

 

 

2. Green Tea, Blueberry, and Banana Smoothie- Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.

Ingredients

·         3 tbsp water

·         1 green tea bag

·         2 tsp honey

·         1 ½ C frozen blueberries

·         ½ med banana

·         ¾ C calcium fortified light vanilla soy milk

 

Directions

1. In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.

2. In blender with ice crushing ability, combine berries, banana, and milk.

3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. Pour smoothie into tall glass and serve.

 

 

 

 

3.  Strawberry- Banana Smoothie- Strawberries and banana make the ultimate smoothie blend. Enjoy it in supplement to a light breakfast or as an energizing snack. Get your protein on the go!

Ingredients

·         1 cup plain nonfat yogurt

·         1 banana

·         ½ cup orange juice

·         6 frozen strawberries

 

Directions

1. In a blender, combine the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

 

 

4. Strawberry-Kiwi Smoothie- Stay full and fight disease! This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.

 

 

Ingredients

·         1 ¼ cups cold apple juice

·         1 ripe banana, sliced

·         1 kiwifruit, sliced

·         5 frozen strawberries

·         1 ½ teaspoons honey

 

Directions

1. In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth

 

 

 

That's It Giveaway: YOU COULD BE A WINNER!!!!

Hey healthy divas I'm so excited about this DELISH giveaway that is so good and healthy. Pampering4life Lifestyle and Wellness Company recently partnered with That's It company to offer yummy healthy snacks. These fruit bars are PERFECT sna...cks that are 100% pure fruit..no purees, no concentrations, no chemicals, no gmo's. Not to mention its an easy way to get 2 whole servings of fruit. They are perfect for vegan, diabetic, raw, or kosher...soooo good!! We are picking 4 lucky winners to WIN a full box of the fruit snacks in the flavor of your choice. Apple + Cherry, Apple + Pear, Apple + Mango, Apple + Apricot.

To enter, just do these 3 things

"Like" our facebook page which is located here on the blog on the right hand side
"Like" That's It biz page
Leave a comment here on our blog and let us know how you incorporate fruit in your diet.

 

Good Luck!!!

6 Easy Tips to Follow Your Nutrition Plan

 

Often times when people start to consider a new nutrition program they usually want to revamp what’s in the kitchen or simply put their shopping list. One thing that I often see with my clients is when they no longer allow themselves the freedom of eating the things they enjoy. So, I will hear complaints that eating healthy is boring or blah but the reality is not what you’re eating but how to cook what you’re eating by making it as flavorful as possible.  The key here really is not always what you buy but how to cook it. You can stick to a great nutrition program just by using some easy steps below in gaining the new healthier you.

When preparing vegetables try not to overcook them or under season them. Cut back on the cooking time to reap all of the natural flavors of your vegetables. You may also want to try a finishing sauce like vinaigrette of olive oil and balsamic vinegar and spices. You will be very surprised of the finished taste.

Try cooking healthy quick meals like grill salmon with frozen vegetables or whole-wheat couscous. One of my favorites is quinoa with carrots which has a preparation time of 30 minutes or less. Eating healthy can be easy with some dedicated focus.

Keep a healthy pantry of granola snacks, nuts, raisins, and dried fruit to keep temptation at bay. Stay with the mindset if it’s not in my kitchen I do not eat it.

Limit the sodium by avoiding processed foods of any kind. I had one of my client’s ask me “how do you know if it’s processed”. My rule of the thumb is anything in bags or boxes as natural whole foods are fresh with an expiration date. If you purchase healthy foods you will stay within the normal daily range of 2,300 mg of salt a day.

When away from home staying close to healthy easy foods is best.  Try salad in a jar which is something I keep near and dear to me. You simply build a mason jar with your favorite selections from romaine lettuce to hard boil egg slices while keeping the dressing at the bottom of the jar. When you are ready to partake in your salad you simply shake and eat. What I like about this concept; it’s easy and you can keep more than just salad using this method. You can try fruit, soups, and a host of other healthy meals simply store it correctly and you have a few days’ worth of meals.

So you see eating healthy is not the enemy. You just have to try some things to make your life a little easier while adjusting to a simple nutrition plan that everyone including your family can have fun doing and look forward to the participation. If you enjoyed this article be sure to follow us on Facebook for more quick easy health tips follow our website at http://www.nutritionyoudesign.com

Pampering4life Healthy Recipe: Spinach Apricot Salad

Ingredients

8 cups torn fresh pre-washed baby spinach
1/3 cup dried apricots, snipped
1 tablespoon olive oil
1 clove garlic, thinly sliced or minced
4 teaspoons balsamic vinegar
Salt
Freshly ground black pepper
2 tablespoons slivered almonds, toasted        

                          

Directions

Remove stems from spinach, if desired. In a large bowl combine spinach and apricots; set aside.
In a 12-inch skillet heat oil over medium heat. Cook and stir garlic in hot oil until golden. Stir in the balsamic vinegar. Bring to boiling; remove from heat.
Add the spinach-apricot mixture to skillet. Return to heat and toss mixture in skillet about 1 minute or until spinach is just wilted.
Transfer mixture to a serving dish. Season to taste with salt and pepper. Sprinkle with almonds. Serve salad immediately.

20 Steps For Spring Exercise Motivation

We all have the days where we plan to work out and know that we should, but when it's time to lace up your shoes and go…You. Just. Don't. Wanna.

I have those days, too, but when I remind myself how GOOD exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway. Getting started really is the hardest part. Once you get going, you're generally glad you did. And when it's over, you feel even better.

But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that's fine once in a while, it can become a hard habit to break if you skip out on your workouts too often. Below take a look at some things you can do to spring forward to exercise motivation.

Keep Track of Your Progress
Remember to chart your progress, whether it's with a high-tech online tracker or an old-school fitness journal. Seeing incremental improvements, whether it's improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation.

You are not Perfect
Be prepared and not feel like its either all or nothing. Taking small steps always reap bigger rewards. Trying to be a perfectionist when starting any no exercise plan will surely lead to burn out. If you miss a day or two of your workout its okay. Always keep in mind you have another day to make things right.

1. Do it anyway. (This was the most popular answer!)
2. Tell myself to go for 15 minutes. If I still feel bad or unmotivated, I can quit. I have yet to quit.
3. Ask a friend along to the workout it helps us both with accountability.
4. Do a heavy house cleaning (vacuuming, moving furniture, scrubbing) so I have a reason to work out.
5. Take a 10-minute brisk walk.
6. Take the dog for a long walk.
7. Force myself anyway and feel better for it.
8. Go to a yoga class. It gets me moving, and I always have fun!
9. I sit by myself for a few minutes and think about all the things I can't enjoy because of my poor health.
10. Work out anyway…then bask in the awesomeness!
11. Find something new to do! If you run then go for a swim or a bike ride. Maybe you are getting bored with the same routine.
12. Complain about not feeling motivated, then go do it, since I don't like hearing myself complain.
13. I drag myself to the gym anyway. Before I realize it, an hour is passed and I'm glad I went.
14. Post about your lack of motivation on Facebook, and get chewed out.
15. Do it anyway because this is for me.
16. Try to force myself to just do something for 1 minute (jumping jacks, squats, etc.). But usually I tell myself I will be happier that I did it instead of mad at myself for not doing anything.
17. Put on my work out clothes, lace up my shoes and go for a walk. Once I'm out and moving I find my motivation.
18. Remember a time when I couldn't work out, and how sad I was when I was heavier, and how I don't want to feel sad again!
19. Listen to some music—something with energy that I like. It's funny how the right music can make you move even when you think you don't want to, and it usually provides a mood boost, too (which is probably why I didn't want to workout in the first place).
20. Put my feelings aside and use logic and reasoning. My feelings then change after a good workout.

Aromatherapy For Stress Relief

Are you stressed? Aromatherapy can be a tremendous help in stress relief. We are all faced with stress at some point in our lives. Controlling it is crucial to your overall health and well-being. Stress lowers your resistance and makes you more vulnerable to illness and disease. It can also be mentally crippling. Aromatherapy is a technique that uses the body's sense of smell to help boost your mood, relieve stress, energize and encourage better health. 

 

Aromatherapy stimulates different parts of the brain to achieve relaxation. One of which is the autonomic nervous system. The autonomic nervous system is controlled by the hypothalamus, which is responsible for how the body responds to stressful situations. Another part of the brain that it’s triggered is the limbic system. It is activated once the essential oils are inhaled. The essential oils stimulate the release of neurotransmitters such as encephalins and serotonin, which offers relaxation and elimination of stress.

Using Aromatherapy As Stress Relief

A great way for individuals to use herbal stress remedies is to bear the aroma with them. Prior to leaving the house, add in a few drops of essential oils on a paper towel or a hanky. Place it inside any plastic bag (e.g. a ziplock back) which allows the aroma to be enclosed. Every time one feels stressed, they can inhale deeply with the scented cloth near their noise. It allows the scent to be registered in the brain, which leads to stress relief. Make sure the oil doesn’t come in contact with the nose. The smell can be overwhelming and may also cause an allergic reaction. Aromatherapy for stress can be used with an oil burner. It can feel a room with the wonderful fragrance of tranquility.

 Aromatherapy for Stress – Stress Relief With Eucalyptus

Eucalyptus essential oil is one of the most affordable essential oils in the market. It can stimulate the brain, allowing better concentration. It helps relieve congestion is respiratory problems. It is also effective in warding off insects. It’s incorporated in room humidifiers and vaporizers for its antiseptic effects. Its effects can be strengthened when combined with other essential oils.

 Aromatherapy for Stress – Stress Relief With Lavender

Lavender essential oil has been used by many people with sleeping problems. It enhances sleep quality by inducing relaxation. According to plenty of studies, lavender is capable of relaxing the nervous system; thus, alleviating feelings of anxiety. Even agitated behavior can be reduced. In conjunction with other treatments, lavender aromatherapy can also provide pain relief.

 

Aromatherapy Stress Relief Blends

You can try the following aromatherapy blend to relieve the mental fatigue you might experience after a long day at work or when you’re just plain tired of thinking and want to drift away to a peaceful place...

·         Patchouli (5 drops)

·         Geranium (20 drops)

·         Bergamot (10 drops)

·         Lavender (5 drops)

·         Ylang ylang (10 drops)

Mix the above oils in 5 ounces of Sweet Almond carrier oil. Add it to your hot bath and relax. It’s also great as a massage blend.

Counting sheep and still can’t sleep? If you’re suffering from stress related insomnia try this essential oil blend:

·         Marjoram (9 drops)

·         Lemon (14 drops)

Add the above oils to an aromatherapy diffuser and let the scents work their magic to send you off to a peaceful sleep.

 

Eliminating stress completely from your life is impossible. However, there are ways to manage and reduce it. Whether your stress is mental, emotional, or physical you’ll benefit greatly by following a healthy diet, exercising regularly, and making time for uninterrupted relaxation with aromatherapy pure essential oils.