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Posts by Jen

Healthy Gluten-Free Paleo Vanilla Cake With Mixed Berry Jam (Perfect for babies + birthdays)

June 13, 2021 | 0

Healthy vanilla birthday cake with mixed berry filling that is kid-approved. Gluten free, Paleo, Refined sugar free!

click here to see the full recipe

10 Keys To Optimal Health

May 24, 2021 | 0
a women cutting vegetables in a kitchen

We discuss 10 keys to optimal health. Learn about 10 science-backed tips on how to feel good inside and out!

click here to see the full recipe

Spicy Roasted Sweet Potato and Black Bean Burrito Bowl With Chipotle Mayo

May 17, 2021 | 3

Spicy roasted sweet potato and black bean burrito bowl with chipotle mayo! So Yum! Perfect mid-week lunch or dinner! Vegan.

click here to see the full recipe

Why Your Baby’s Food Should Have The Clean Label Project Purity Award Approval

May 10, 2021 | 0

Learn what is the clean label project purity award and how it relates to baby food! Learn what six baby food brands have been awarded this.

click here to see the full recipe

No-Bake Vegan Strawberry Cheesecake

May 3, 2021 | 0
A spoon taking a bite out of strawberry cheesecake

This easy no-bake vegan strawberry cheesecake is light, creamy, and so delicious. Vegan, paleo, gluten-free, and refined sugar-free.

click here to see the full recipe
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Recent Posts

  • Healthy Gluten-Free Paleo Vanilla Cake With Mixed Berry Jam (Perfect for babies + birthdays)
  • 10 Keys To Optimal Health
  • Spicy Roasted Sweet Potato and Black Bean Burrito Bowl With Chipotle Mayo
  • Why Your Baby’s Food Should Have The Clean Label Project Purity Award Approval
  • No-Bake Vegan Strawberry Cheesecake

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sproutingzenwellness

Holistic Health RN 👩🏻‍⚕️, Mama ❤️
functional nutrition for moms + littles 🍲
heal your gut, heal your health.
low tox natural living swaps 🌞
👇recipes

Jen RN, BSN | FOOD + WELLNESS
CLOSED!!! 🚨 GIVEAWAY ALERT! 🚨 I never thou CLOSED!!! 🚨 GIVEAWAY ALERT! 🚨 I never thought I'd give my toddler store-bought puffs snacks simply because it was impossible for me to find a brand that was clean and checked off all the boxes. ✅ Most puffs snacks for toddlers are made using wheat or rice flour, contain added refined sugars, hydrogenated oils, and some even have artificial flavors and colors. 🛑 But then... @myserenitykids ENTERED THE CHAT.. with grain-free puffs that were a total game-changer. 🏆 The grain-free puffs are: 1️⃣ made with real whole food ingredients 2️⃣ grain-free and gluten-free (made with cassava flour) 3️⃣ contain no added sugar 4️⃣ no inflammatory oils 5️⃣ nothing artificial I've teamed up with @myserenitykids to give one lucky mama/papa a case of SIX puff containers (of the flavor of your choosing) for your little one. All you have to do to enter is show some support by following @myserenitykids and @sproutingzenwellness AND comment below what is your little ones favorite flavor or which flavor you’d like to try! 😊 (winner will be chosen from comments) Do you give your kids puffs? Why or why not? The giveaway closes at midnight EST 4/5. #SKpuffsgiveaway #serenitykids #serenitykidspartner #serenitymom #everybitecounts #SKagainstthegrain #ad ***Contest is not administered or endorsed by Instagram and is open to US residents 18 years of age and older. Contest ends at Midnight EST 04/05/2022, winner will be chosen at random. Entrants are only eligible to win one (1) Serenity Kids giveaway per 12 month period.***
What’s the problem with Teflon-coated (and other What’s the problem with Teflon-coated (and other non-stick coated) pots and pans? Teflon coating, that silky smooth non-stick coating that allows for oil fee cooking, is made using a set of man-made chemicals commonly known as PFAS for short. These PFAS have been given the name “forever chemicals” by some scientists because they break down very slowly and therefore last a really long time in the environment. PFAS are found everywhere nowadays so much so that 99% of Americans have detectable levels in the blood. (1) It has even been found in breastmilk. (2) The problem with these man-made chemicals, besides the fact that they take forever to break down and therefore accumulate in the body, is that certain PFAS (specifically PFOA and PFOS) have been linked to renal, testicular, and breast cancer. The IARC has labeled PFOA (a type of PFAS) as possibly carcinogenic to humans. (3) These days PFOA and PFOS have been phased out in the US, but even though levels of these specific PFAS are steadily decreasing, levels of OTHER less-studied PFAS that are now being used as substitutes are now increasing. (4) This is why I avoid all nonstick coatings, even when they say PFOA-free... because PFOA-free does NOT mean it’s free from any of the other 4000+ PFAS that exist today. There are many non-toxic cookware alternatives that are better for you... but each has pros and cons. I personally love my cast iron pans but they are heavy and require oil for cooking. Stainless steel is lightweight but also requires oil. I haven't used carbon steel but have heard it's lightweight and only requires seasoning with oil. True ceramic pans like Xtrema are great but very expensive when compared to these other alternatives. If you absolutely need a true non-stick pan (because let’s say, you do not cook with oil) then look for a trusted brand of ceramic-coated pans that tests for heavy metals and guarantees the coating is PFAS free (not just PFOA free). Greenpan would be my choice if I had to get a truly non-stick pan. @irina_ireadlabelsforyou has a ton of great articles on her website breaking down the pros and cons of many of these popular ceramic-coated pans.
I don't know about you, but I love a nice warm bow I don't know about you, but I love a nice warm bowl of oatmeal for breakfast.. and so does my toddler. This is great because oatmeal (and overnight oats) is such a quick and easy meal to make. Plus, they have a ton of fiber (both soluble and insoluble) which is really great for your gut. The problem is that for some people oatmeal for breakfast, especially if consuming plain, can cause a really big spike in blood sugar... which leads to a crash leaving you tired and so hungry soon after (been there, done that). It's really hard to say whether or not oatmeal is a good breakfast food for you or not without actually testing your blood sugar response after consuming a bowl.. but the general idea is that plain oatmeal, specifically instant oats, does tend to cause a higher blood sugar spike and feelings of hunger soon after consumption. This is because instant oats are more processed than steel-cut and rolled oats, and so your body digests them much more quickly. It also doesn't help that these processed instant oats usually have several grams of refined sugar added to them (this one pictured has 14g), which raises blood sugar even further. However, there is good news! There are some things you can do (and some things you shouldn't do) when it comes to consuming oats for breakfast, and any time really. My biggest piece of advice? DRESS UP YOUR OATS! Add some protein and fat to help slow down digestion and thus reduce the speed of the blood sugar spike. This also helps keep you fuller for longer. Some of my favorite add-ons are almond butter, collagen powder, and eggs. I also like to cook my oats using half water and half coconut milk, which adds some healthy fats from the coconut. Adding some cinnamon powder is not only delicious but it may also help regulate blood sugar levels. And if you have a sweet tooth, try adding some fresh (or frozen) berries instead of using maple or honey. Trust me, I get it... I love the taste of honey in my oatmeal, but it really doesn't help my blood sugar levels when I do that. Tomorrow I'll share my go-to overnight oats recipe loaded with fats and protein and so easy to make! Xoxo, Jen
There was a time when I thought Gatorade was hydra There was a time when I thought Gatorade was hydrating and nourishing my body with electrolytes – until I learned I was also ingesting artificial food color yellow 5 and about 55g of added sugar per bottle. I thought protein powders were helping me build muscle and recover after an intense work out – until I learned my protein powders had artificial flavors made in a lab, gums that irritate the gut and artificial sweeteners like splenda. I thought fruit gummies were a great snack in between meals and a great way to consume “fruits” - until I learned that the flavors I loved were artificial and not really made from real fruit. I thought a fruit smoothie from jamba juice was the perfect breakfast meal until I learned that one small cup contains over 62 grams of sugar which would lead me on a blood sugar roller coaster ride that would surely end in a crash. I thought “light” and “fat free” salad dressings were great additions to my salads – until I learned that heavily refined oils like soybean and canola are often used because they are cheap with no regards to the inflammation and damage they can cause to all the cells inside my body. And the biggest shocker of all, agave syrup... which I used for a long time because I believed the marketing claims that it was better for me than refined table sugar – until I learned that agave syrup has EVEN MORE fructose than high fructose corn syrup (85%)... and fructose is linked to increased belly fat and fatty liver disease. When you know better, you do better. ✨ Did any of these surprise you?
Let’s play a game. ✨ If each of these is wor Let’s play a game. ✨ If each of these is worth ONE point… How many points do you have? 😊 10? 7? None? Re-evaluate periodically. Sometimes you’ll be on top of your game and score 10/10, and other times not so much. But when that score starts to dip, ask yourself what can you do moving forward to bring that score back up 😉! Health is not all or nothing. There will be highs and lows. But awareness is everything. ❤️ I’m at a seven right now. I definitely need to work on moving my body more, prioritize quality sleep, and reduce stress .. 🥴 Tell me your score. 👇🏼👇🏼👇🏼
Mindset is everything. ✨ The story you create Mindset is everything. ✨ The story you create in your head about yourself influences who you become and what you accomplish. If you believe you can do something, odds are you are going to do the hard things required of you to achieve that outcome. On the other hand, if you believe you can’t do something.. it’s going to be really hard to find the motivation to do the things required of you. Choose your words carefully especially when speaking about yourself. ✨ When negative thoughts begin to fill your mind and you meet resistance, remember you can turn those thoughts around instantly by shifting your perspective! What is a story about yourself you’ve created in your head that holds you back? 🤔 💭
Some people believe that the “organic” label i Some people believe that the “organic” label is just another marketing scam created by food manufacturers to make more money off of consumers, and although there may be some truth to that, organic really DOES mean something. When I buy organic I know that... I'm getting fresh produce that wasn't sprayed with cancer-causing glyphosate (also known as Round Up) because this isn't allowed in organic farming practices. … that sewage sludge (human waste transformed into fertilizer) wasn't used to grow the crops. … that the meat and chicken I'm eating wasn't given antibiotics. … that the milk I'm drinking or the cheese I'm eating didn't come from animals with added hormones. … that the eggs I'm eating came from hens that had access to the outdoors, sunlight and fresh air. … that the processed packaged foods I'm feeding my child don't have any artificial colors, artificial flavors, or problematic synthetic preservatives like BHT, BHA, and polysorbate 80. It's not a perfect label. It doesn't mean the food is automatically “healthy” or good for me. It doesn't tell me that it has no sugar or no inflammatory oils, because these ingredients are still used in organic foods... but it tells me that less than 40 synthetic chemicals (that have been thoroughly vetted for safety and continue to be tested every few years) are allowed versus more than 2000 in conventional foods. It tells me that I'm eating food as simple and as basic as possible. It tells me that I'm eating food the way my grandmother used to: real food, without the extras.
Wishing you a very healthy and happy 2022!!! 🎉 Wishing you a very healthy and happy 2022!!! 🎉 If you’re just beginning your health journey or if you’ve been on this ride for a while now, I hope you continue to prioritize yourself in the new year! Don’t forget how far you’ve come.. I’m proud of you! 😊 Baby steps. Small changes. Big results. See ya next year!!! #2022 What on this list will you be focusing on in the new year?
☕️ BONE BROTH HOT CHOCOLATE ☕️ Don’t k ☕️ BONE BROTH HOT CHOCOLATE ☕️ Don’t knock it ‘till you try it!!! It’s actually really tasty. Bone broth is extremely nutrient dense and filled with vitamins and minerals, so I try to add it into as many of my meals as I can.. Making soup? I use bone broth. Making sauces? Bone broth. Want a cup of hot chocolate? Bone broth. 😊 Even my toddler enjoys it! Here are some of the “better” swaps I use when making hot chocolate: traditional hot chocolate powders list SUGAR and CORN SYRUP as the first ingredients.. that means MOST of the powder is sugar.. opt for raw cacao powder that has no sugar added and all of the amazing antioxidants from cacao. Refined table sugar is 50% fructose while maple syrup is only about 4% fructose. Yes, sugar IS sugar.. even if it’s maple syrup but I try to limit excessive Fructose from added sugars that has been linked with obesity and fatty liver disease. Pay attention to your vanilla flavorings…some are made with sugar, water and ARTIFICIAL flavors made in a lab. Opt for REAL vanilla when possible. As for milks, I like to make my own homemade nut milks but if buying store bought pay attention to gums, and added flavors.. if using dairy, organic grass fed is the way to go to avoid antibiotics and hormones. And lastly, not all bone broth is created equal… I personally use @kettleandfire for their commitment to high quality ingredients that are grass fed, antibiotic-free and hormone-free! SWIPE FOR RECIPE! code SPROUTINGZEN gets you 20% off your purchase at the kettle and fire website. 😊
Supplements are not FDA-approved, which doesn't me Supplements are not FDA-approved, which doesn't mean a whole lot these days anyway 🤭 but the truth is as a consumer it can be hard to differentiate between a safe high-quality supplement and a low-quality supplement. When it comes to supplements, I treat them just as I do food.. why? Because it's a product that I'm consuming and putting INTO my body. Therefore I read the labels on the back of the package and analyze the ingredients before making a decision.. just as I do with my food. There is a difference between Vitamin D2 and Vitamin D3. Vitamin D3 tends to be more effective at increasing vitamin D levels in the body, and if I'm spending money on a supplement I want to use the one that's more effective. Some Vitamin D capsules use pro-inflammatory carrier oils like soybean or sunflower oil but there are other brands like nowfoods that use olive oil instead. I want to use the one with the healthier option. Am I getting my money's worth with my omega 3s or am I paying mostly for a fish oil blend that contains very little actual EPA and DHA? Is the vitamin C I'm taking when my body needs an extra boost in immunity grown synthetically in a lab from GMO corn or is it derived from natural food sources like cherries or amla berries which are naturally high in Vitamin C? I always want to choose the most natural option especially when I'm sick. Does my prenatal vitamin have the synthetic form of Vitamin B9 (folic acid) or does it contain the natural form called methyl folate which is more effective at converting into vitamin B9 in my body? Do my multivitamins have added sugars and preservatives? Do my kid's multivitamins have added sugars and artificial flavors and colors to make them more appealing and flavorful to him? Is there third-party testing done to ensure quality and avoid contaminants such as heavy metals? These are just some of the questions I ask myself before buying certain supplements. Remember you can get to know a lot about a brand by perusing their website and reading their “about me” and “FAQ” sections.. I do this all of the time. And when in doubt, you can always shoot the brand an email with your question as well! What did I miss?
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