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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!

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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!

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

May 17, 2021 | 0

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.

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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 RN, yogi, mama🧘🏻‍♀️
Eating, moving, + living for vibrant health✨
Real food recipes + low tox living education 🍎📚
👇MORE ON THE BLOG

Jen RN, BSN | FOOD + WELLNESS
✨5 EASY FOOD SWAPS YOU CAN MAKE RIGHT NOW FOR BE ✨5 EASY FOOD SWAPS YOU CAN MAKE RIGHT NOW FOR BETTER HEALTH✨ If you are feeling called to make a switch to a healthier + cleaner lifestyle but are feeling overwhelmed + don't know where to begin .. start here with these five swaps! These swaps are sooo simple to implement yet highly effective in improving your overall health and well-being. Don't feel pressured to do them all at once. Maybe pick ONE swap you are going to commit to for the next few weeks + see how that goes. Then add another once you feel ready. Baby steps my friends. The goal is PROGRESS, not perfection. 👍 ⏩ The why behind the swaps: 1️⃣Refined white sugar is DETRIMENTAL to your health. It has been linked to diabetes, obesity + even some cancers. It has NO nutritional value whatsoever and we consume WAY too much of it. 2️⃣Canola oil (as well as soybean, corn and palm oil) is a highly refined oil that is widely used because it is super cheap to produce. The problem is that it causes inflammation in the body, + inflammation leads to disease. It is also processed using a chemical solvent called HEXANE. 3️⃣Most conventional cow's milk sold in the stores today comes from cows that have been pumped with antibiotics + artificial growth hormones (to increase milk production) which then ends up inside YOUR body. Also, many people experience acne + GI distress with dairy. 4️⃣Refined white salt is bleached to get that bright white color we are all accustomed to. It usually contains additives to prevent clumping. By the time white salt reaches your table, it has been stripped of many of its beneficial nutrients + minerals. 5️⃣Eliminate soda, and similar sugary beverages. Soda is literally just carbonated water, artificial food coloring + sugar.. Lots of sugar. It has zero nutritional value and has been linked to weight gain, type 2 diabetes and heart disease. Artificially sweetened diet soda is no better. Choose teas, kombucha, or natural drinks like @zevia or @drinkolipop. For more healthy food swaps + studies linked to this info, click link in bio to read entire post. 💛 https://sproutingzen.com/10-easy-healthy-food-swaps-for-better-health-list/ SAVE for later. TAG a friend. 😉
Do you know what you're eating when you consume wh Do you know what you're eating when you consume what's in the box on the left? 🤔 Let's look at a side-by-side comparison between traditional store-bought brownie mix vs a from-scratch homemade version. Both probably take the same amount of time to prepare, but one doesn't encourage disease. 🙅🏻‍♀️ LEFT: ❌contains refined sugar, and it is listed as the FIRST ingredient meaning it has more sugar than anything else (ingredients are listed in predominance order) ❌inflammatory industrialized canola oil and palm oil ❌corn syrup which is a sugar derived from corn that is most likely GMO and sprayed with glyphosate ❌contains artificial flavors which are man-made chemicals made to taste LIKE food but aren’t really food ❌enriched bleached flour that has been highly processed with chemicals and stripped of any of its nutrients and minerals. RIGHT: ✅made with REAL whole foods like almonds, walnuts, and raw cacao powder ✅no refined sugar added, sweetened naturally with dates ✅loaded with vitamins, minerals, and antioxidants that haven’t been denatured by heavy processing ➡️➡️ SWIPE RIGHT ON THE SLIDES FOR THE HOMEMADE BROWNIE RECIPE or visit my blog sproutingzen.com for full post and details. SAVE for later, SHARE with friends and FOLLOW for more healthy recipes and clean living insights! 😃
You're probably not getting enough sun, + it's cau You're probably not getting enough sun, + it's causing more harm than good. Insufficient sun exposure has become a major public health problem. Studies indicate that lack of sun may be responsible for around 340,000 deaths in the US alone. (1) It's been drilled into our heads that sun = cancer, + although it is true that overexposure and sun-burning does ⬆️ your risk of skin cancer, we cannot ignore the positive health benefits you're missing out on when you hide inside all day or bathe in toxic chemical sunscreens that also cause cancer too. Let me tell you a few things the sun does: It helps lower blood pressure + improves heart health by causing nitric oxide, a potent vasodilator, to be released when UV rays hit the skin. (2) Given that nearly 50% of Americans have high blood pressure (3) and that cardiovascular disease has been the leading cause of death (4) for i-dont-know how many years in a row now, it seems like educating people about this sun benefit would be a logical place to start. Sunlight directly activates key immune cells by increasing their movement. It helps T Cells move faster so that they can get to the infection site quicker + begin the immune response. (5) It can improve symptoms of certain autoimmune diseases (6) + possibly even reduce the risk of developing these diseases in the first place. The most comprehensive review of Multiple Sclerosis (MS) prevalence to date has confirmed that MS is positively associated with increasing geographical latitude. In other words, there are more cases of MS in areas that receive less sun (higher latitude). (7) A study on Danish boys found that more sunlight during the mother's third trimester was associated with lower risk of Type 1 diabetes (8), this could be due to vitamin D levels as other studies have shown ⬇️ vitamin D ⬆️ Diabetes type 1 risks (9). And lastly, the sun makes you feel HAPPY! UVR exposure raises circulating beta-endorphins, which are feel-good hormones. It also helps synthesize vitamin D which is a precursor for serotonin and dopamine, which also boost mood. The sun shouldn't be feared. We can learn how to reap its benefits while also being mindful of our exposure.
One of the most common questions I get from people One of the most common questions I get from people beginning their clean living journey is “where do I start” or “how can I make my home less toxic?”... so today I wanted to share SIX simple swaps to reduce the toxic load in your kitchen! 1. Get rid of Teflon non-stick pots + pans. Teflon is the brand name for a group of man-made chemicals that include PTFE + PFOAS. These chemicals are potentially carcinogenic(1) and have been found in the bloodstream of 97% of Americans (2). A better option is cast iron, stainless steel, or if you really need non-stick look for a trusted brand that guarantees non-stick coating free of PTFE, PFOAS, + all other PFAS! 2. Use glass for food storage, especially when storing hot foods. Don't microwave plastic containers (I'd avoid a microwave entirely but that's a post for another day). If you need to use plastic containers, save them for cold foods. Heat causes plastic chemicals to leach into food at a faster + higher degree.(3) 3. Using unbleached parchment paper instead of aluminum foil, especially when cooking in high heat or using acidic foods, is an effective way of preventing even more aluminum from entering your food. One study found that meats cooked in aluminum foil had an 89% to 378% increase in aluminum content.(4) 4. Purchase reusable silicone freezer bags instead of using traditional plastic zip lock bags. They are better for the environment, save you money, + minimize plastic exposure to your food. 5. Avoid using harsh chemicals to clean counter-tops, sinks, stove-tops + small messes. A mixture of water + white vinegar is an effective cleaning agent. Vinegar contains 5% acetic acid which makes it effective against soap, dirt, + grime.(5) Mix ½ cup vinegar, 2 cups water, + a few drops of lavender or lemon essential oils in a spray bottle for a DIY all-purpose cleaner. 6. Ditch the scented trash bags! There is no need to add to your toxic load by inhaling those artificial fragrances that contain toxic chemicals + known/suspected carcinogens. Choose an unscented trash bag + if the smell really bothers you, diffuse some essential oils or place a few drops of lavender or lemon EO inside bag. SAVE for later!
Back in May of this year, a pharmacy called VALISU Back in May of this year, a pharmacy called VALISURE filed a petition with the FDA to have certain sunscreens removed from the market after detecting higher than recommended levels of benzene in several products(1). Two months later we are finally seeing some (not all) of the sunscreens on that list recalled. 🤬What irks me most is that we're not telling it like it is. The media is downplaying the situation, as it always does, to protect big companies. News articles using words such as “low levels detected” + “potentially cancer-causing” are bullsh*t. Let's take the word “potentially” out + call it what it is; a cancer-causing chemical. The WHO + the International Agency for Research on Cancer (IARC) have both classified benzene as a “Group 1 compound”, which is defined as “carcinogenic to humans”.(2) The IARC states there is sufficient evidence that benzene causes acute myeloid leukemia + also notes that exposure has been linked with other types of leukemia, multiple myeloma, + non-Hodgkin lymphoma.(3) The FDA lists Benzene as a “Class 1 solvent” which classifies it as highly dangerous + should not be used in the manufacturing of any drug because of its “unacceptable toxicity.”(4) ⚠️The only exception given by the FDA to use benzene in a drug product is if the use is “unavoidable in order to produce a drug product with significant therapeutic advance”, + even in that case, the levels of benzene are restricted to under 2ppm.(4) The National Institute for Occupational Safety and Health recommends protective equipment be worn by workers expecting to be exposed to benzene at concentrations of 0.1 ppm + defines “inhalation, skin absorption, ingestion, skin and/or eye contact” as exposure routes.(5) Do you know what else is easily inhaled, absorbed through skin + has constant contact with skin? SUNSCREEN! ⁉️Guess how much avg. benzene was detected in one of J and J's sunscreen products? As high as 6.77ppm. (6) These sunscreens weren't pulled for “low levels” out of an “abundance of caution”.. call it what it is – they were pulled because they have alarming HIGH levels of a KNOWN human carcinogen that causes leukemia + other blood disorders‼️ PLS SHARE!
The only TO DO list that really matters? The one t The only TO DO list that really matters? The one that prioritizes your health. 👊 Yes, we all have a million and one things to do, but here’s the thing… if you don’t have your health, you ain’t got nothing! Your HEALTH is your greatest WEALTH. Nothing else matters if you’re sick stuck in a hospital bed unable to enjoy life. You do yourself, and those around you, a disservice when you don’t prioritize your health.. when you don’t take care of yourself.. So this week I am challenging YOU, yes YOU, to do some if not all of the things on this checklist! ✅ 1️⃣Add a new veggie you’ve never had before or haven’t had in a long time to your dinner meals this week. Some ideas: bell peppers, spinach, Brussels sprouts, cauliflower, broccoli, avocados, red onions… 2️⃣ Take a walk around your neighborhood, preferably after dinner. A walk after dinner helps regulate your blood sugar levels! Not to mention all of the other cardiovascular benefits of movement! 3️⃣ Focus on positive thoughts. Mental health is important too. It affects not only the way you feel mentally, but physically too. Your body literally has a physical reaction to stress… a hormone called cortisol is released when you’re stressed and excess cortisol has been linked with certain chronic diseases. 4️⃣ Skip the drive thru line. How many times a week are you resorting to fast foods? For breakfast? Lunch? Dinner? Challenge yourself to skip the drive thru this week and instead whip something more nutritious up at home. I have a ton of recipes up on sproutingzen.com! 5️⃣ Aim for 8 hours of sleep a night. Sleep is crucial for restoration! The body heals while it sleeps. Poor sleep also affects blood sugar levels (less sleep, higher blood glucose levels). 6️⃣ Get some sun! Every day! So important if you’re working from home or in an office 40+ a week. You need sunlight! The sun gives you vitamin D, it helps synthesize feel good hormones like serotonin and dopamine and regulates your circadian rhythm so that you can sleep better! And here’s a bonus one - DRINK MORE WATER! 💦 Ditch the can of soda and grab a glass of water instead. Tell me, are you in?! Let’s do this! 🥰
Okay, I obviously can’t meal prep that many meal Okay, I obviously can’t meal prep that many meals in the time it takes you to get your chicken sandwich… but in the time it takes you to drive through traffic to a random fast food joint, sit in line for 15 min, and then drive back home, you can definitely whip up a healthy homemade meal instead. How much time are you willing to invest today for your health of tomorrow? 🤔 15 minutes? 20 minutes? 1️⃣Gluten free pasta with grass fed ground beef and broccoli 2️⃣Quinoa, black beans and roasted sweet potatoes with sliced avocados 3️⃣10 min oven baked salmon with cauliflower rice and a mixed green salad on the side. Three meals off the top of my head that can be whipped up in 20 minutes or less. Will it take some extra effort? Sure. Will there be more dishes to wash at the end of the night? Of course. Will it take a little bit of cooperation from the kids and team effort from your partner/wife/husband? Most likely. But is it worth investing time and effort today so that you can bask in the glory of health tomorrow? Abso-f*cking-lutely. The gift of good health isn’t just handed to you. You have to make the choice to be healthy. You have to do things that aren’t necessarily the most convenient. You have to put in effort. Cooking a meal from scratch at home after an exhausting long day of work or a hectic day of watching after the kids IS HARD. Living your life constantly sick and tired and riddled with chronic disease filled with prescription meds and doctors + hospital visits IS ALSO HARD. Choose your hard. Choose your health. 👊 👊 👊 Eating out every so often is not an issue, but when most of your weekly meals are coming from commercially-prepared processed sources, that’s when it can become detrimental to your health. SHARE if you agree!
I freaking love using my infrared sauna. It's a ma I freaking love using my infrared sauna. It's a major component of my health + wellness regimen. It helps my body detoxify via sweat, it gets my heart pumping + my blood flowing, and best of all gives me an incredible boost in my mood!   Let's talk about the incredible science-backed benefits of sauna use. 1. In a study of over 2000 men, C-reactive protein (CRP) which indicates inflammation in the body, was inversely related to the frequency of sauna bathing. The group with ⬆️ frequency of sauna use had ⬇️ CRP levels, while the group with less sauna use had higher CRP levels. (1) 2. In an RCT with 28 people diagnosed with mild depression, the individuals exposed to 4 weeks of sauna use experienced an improvement in their depressive symptoms vs the group that was assigned to bedrest instead. Perhaps the same beta-endorphins that are released during exercise are released by sauna-use contributing to feeling good. (2) 3. A study out of Finland, where Sauna bathing is extremely popular, showed that frequent sauna users are 63% less likely to die from sudden cardiac death. Just like exercise, using the sauna helps improve blood pressure, improves endothelial function + strengthens the heart. (3) 4. In a study involving mice, the group that was subjected to 30-min of heat treatment 3x a wk for 12 wks showed a 31% ⬇️ in plasma insulin levels + a ⬇️ in blood glucose levels. The mechanism of why this happened is not yet fully understood but it's something researchers are looking more into as a potential treatment for type 2 diabetes. (4) 5. Heat stress increases the expression of brain-derived neurotrophic factor (BDNF), a protein that helps develop new connections, helps repair failing brain cells, + protects healthy ones. (5) 6. Sweat excretion is one of the major detoxification pathways of the body. Many toxins like heavy metals + BPA are excreted in larger amounts via sweat than urine. (6) 7. A major study done in Finland with over 2300 men showed that frequent sauna users were 40% less likely to die from all causes of premature death. This comes as no surprise seeing all of the potential benefits sauna use has on the body. (7) Do you sauna? 🔥
If you need a last minute festive dessert for the If you need a last minute festive dessert for the weekend, this one is for you! SWIPE FOR RECIPE! ➡️ A healthy no-bake strawberry cheesecake made with real ingredients! We’re talking a delicious creamy filling that requires no baking at all and does not have any inflammatory oils, a better-than-graham-crackers crust and a tasty strawberry sauce on top to finish it off. You can add some fresh blueberries 🫐 on top to make it red, white and blue! 🇺🇸 Happy weekend!!
Living a clean low-toxic life doesn't have to mean Living a clean low-toxic life doesn't have to mean deprivation. It's the holiday weekend and I'm sure a lot of you are going to be spending it around food, maybe having a barbecue and gathering with family and friends. You can make simple small swaps and still get to enjoy a good meal and a good time. A great place to start is with your condiments of choice. ➡️Did you know that traditional pickles contain artificial food dyes like yellow 5 and blue 1? Why in the world do we need pickles to be artificially colored? When buying pickles, check the ingredient label + choose a brand that uses turmeric for color instead of these artificial food colors. ➡️Most traditional ketchup brands contain high fructose corn syrup (HFCS). A better choice would be one that uses a less refined sugar like cane sugar, but the best choice would be an unsweetened organic ketchup like @primalkitchenfoods This is the ketchup I use myself + it is so good! ➡️Traditional conventional mustard uses “natural flavors” a term that is very vague + can include emulsifiers, preservatives, and chemical solvents from the refining process. Some conventional mustard brands also use artificial dyes to brighten the color. A better choice is an organic mustard which does not use natural flavors and uses turmeric for color. ➡️Did you know mayonnaise can be healthy? It all comes down to ingredients. Traditional mayonnaise uses inflammatory oils like soybean or canola oil, has added refined sugars, preservatives, natural flavors and uses conventional eggs. On the other hand, a clean mayo like @primalkitchenfoods is made using avocado oils, has no added sugars, and uses cage-free eggs. ➡️And lastly, we can't have a barbecue without barbecue sauce. When choosing a barbecue sauce, try to stay away from those with high fructose corn syrup and artificial caramel colors. A better choice would be one that uses cane sugar instead of HFCS, but the best choice is one that is unsweetened and organic, which means no artificial colors or flavors can be added to it. Not limited to brands shown* Remember any small change you make TODAY reaps huge rewards for your FUTURE self. Happy weekend! 🇺🇸🎇
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