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Posts by Jen

Can Daily Positive Affirmations Really Change Your Life?

January 13, 2021 | 0
Can using positive affirmations really change your life?

Positive affirmations are all the buzz in the wellness community but do they live up to the hype? Do positive affirmations really work? How do positive affirmations work? And how can you start using them in your daily life.

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easy healthy vegan garlic cauliflower mashed potatoes recipe

January 11, 2021 | 0
healthy easy vegan paleo cauliflower mashed potatoes

A simple and easy recipe for healthy vegan garlic cauliflower mashed potatoes. Seriously, this is so good, you can trick your veggie-hating friends with it.

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15 Empowering Affirmations For January (And the New Year)

January 6, 2021 | 0
An image of a women starring off into the ocean

Empowering positive affirmations that you can use for the month of January, and the rest of the new year, to achieve ultimate health, happiness, and joy!

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healthy vegan paleo banana bread recipe (grain free)

December 28, 2020 | 0

A delicious grain free healthy banana bread made with cassava flour! The results are a firm, not mushy, banana bread that doesn’t sink on top! Best served nice and warm fresh out the oven! So easy!

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39 Breastfeeding truths no one tells you about

December 24, 2020 | 0

Breastfeeding is not always rainbows and butterflies – there are a lot of challenges and hardships in this beautiful journey into motherhood. These are 39 truths no one tells first time moms about breastfeeding.

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Recent Posts

  • Can Daily Positive Affirmations Really Change Your Life?
  • easy healthy vegan garlic cauliflower mashed potatoes recipe
  • 15 Empowering Affirmations For January (And the New Year)
  • healthy vegan paleo banana bread recipe (grain free)
  • 39 Breastfeeding truths no one tells you about

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sproutingzeneats

Holistic RN + Yoga Teacher 💫
Crunchy-ish Mama 👶
🌟 I share real food recipes + mindfulness/natural living tips for better health🌟
⬇⬇ more on the blog

Jen | REAL FOOD + WELLNESS ✨
I titled this recipe the best vegan loaded nachos I titled this recipe the best vegan loaded nachos ever, and I still stand by that name! One of my favorite recipes, shared over 5k times on the blog, and loved by everyone I have ever made it for.. This one is a SZ classic! 💛 Made from scratch - from the chips, to the sundried tomato walnut meat, to the guac and cheezy sauce... All made at home using good-for-you ingredients. 👏 Cooking from scratch might seem a bit daunting at first but with a little preparation and practice, you'll get the hang of it in no time. 👉👉 what part of making neals at home from scratch do you struggle with the most?? Full recipe for these oil free vegan gluten free nachos via link in bio or google sprouting zen loaded nachos. ✨ https://sproutingzen.com/homemade-vegan-loaded-nachos-recipe/ #vegannachos #veganloadednachos #nachosrecipe #healthynachos #healthynachosrecipe #madefromscratch #homemademeals #homemaderecipe #glutenfreerecipes #veganrecipes #plantbasedrecipes #easyHealthyrecipes #healthyrecipesforbeginners #cookingforbeginners #eatclean #cleaneating #happyandhealthy #healthymomsofig #momswhocook #getinthekitchen #cookingfromscratch #organicingredients #goodforyoufood #recipesthatarehealthy #dinnerideas #dinnerrecipes #recipesfordinner
Perks of living in Miami 👉 we can eat ice cream Perks of living in Miami 👉 we can eat ice cream cake year round. 😛 Friends that live in places with real winter... Do you eat ice cream when it's cold out? Or is it a hard pass? Ingredients: 1.5 cans of full-fat coconut cream (not milk from carton) 1 cup of cashews (soaked if not using a high powered blender like a @vitamix) 2 teaspoons of alcohol-free vanilla flavoring 6 soft medjool dates (soak in water if they are hard) pinch of cinnamon (optional) 1/4 cup of cacao powder (Add this LAST – read instructions below) Crust and Crumble Layer: 1 cup walnuts 1/2 cup of cashews 5 medjool dates (soaked if hard) 1/4 cup of cacao powder pinch of salt FULL RECIPE VIA LINK IN BIO Or google sproutingzen.com ice cream cake https://sproutingzen.com/raw-vegan-chocolate-vanilla-ice-cream-cake-recipe-no-churn #icecream #icecreamcake #rawvegan #vegandesserts #plantbased #healthyrecipes #easyhealthyrecipes #easydesserts #cakerecipes #icecreamcakerecipe #chocolaterecipes #glutenfreerecipes #healthyfoodblogger
When you make your mashed potatoes out of a box, y When you make your mashed potatoes out of a box, you're also getting this 👇 💥Industrialized inflammatory oils like canola, soybean, and other seed oils. 💥Sugars dressed up as corn syrup solids and maltodextrin. 💥Artificial colors (why? Why do my mashed potatoes need artificial colors? 😒) 💥Preservatives and anticaking agents A better option is to make your own at home. I like using cauliflower to keep it paleo and nightshade-free.. if youve never tried cauli mash, this recipe is for you! GARLICKY CREAMY CAULI MASHED POTATOES! 👉SAVE FOR LATER👈 INGREDIENTS 1 to 2 fresh cauliflower heads OR frozen cauliflower bags (1 – 24oz bag is enough for 2 to 3 servings) 2 tablespoons olive oil 1/2 to 1 tsp of Himalayan salt 1/4 teaspoon dried garlic powder Optional toppings: a drizzle of olive oil grassfed butter a sprinkle of dried parsley INSTRUCTIONS 1. If using a fresh cauliflower head (if using frozen go to #2), cut into florets and steam florets by placing in a colander above a pot of boiling water for 15 to 20 minutes, or until soft (poke them with a fork every so often to check). If you do not have a colander, you can also boil the florets in a pot for 10 to 15 minutes, or until soft. Once the cauliflower florets are soft, transfer to food processor. 2. If using FROZEN cauliflower (as in riced cauliflower packages), cook the cauliflower rice as you normally would by heating a pan to medium heat, adding a drizzle of olive oil, and cooking the rice until soft. Once rice is soft, transfer to food processor. 3. Add the rest of the ingredients – and process until smooth. You can also add some vegan cream cheese to the food processor (I’m loving the @miyokoscreamery brand found at Trader Joe’s and @wholefoods ) or a little bit of butter. The mixture should resemble mashed potatoes. I cook very low in salt so 1/4 tsp is enough for me – but perhaps you like saltier food. 4. Serve with a dollop of butter and a sprinkle of parsley and olive oil on top. Enjoy! Link in bio for more tips about this recipe: https://sproutingzen.com/easy-healthy-vegan-cauliflower-mashed-potatoes-recipe/
✨ Although at first glance it might seem like a ✨ Although at first glance it might seem like a silly thing to do, affirming positive words to yourself can really have a positive impact on your mindset and overall well-being. ✨ Now, you're probably rolling your eyes right now and thinking that I must be just another bare-foot-hippie-kombucha-drinking-crunchy-mama (which btw wouldn't be far from the truth 😜).. but the thing is that the benefits of positive affirmations have actually been proven by science! ✨ A large amount of literature supports the idea that positive affirmations can decrease stress, increase well-being, improve academic performance, improve relationships, and even encourage behavioral change (1). ⏩ This same paper goes on to say that the benefits of affirmations can last for months, and even years! 😲 How cool is that? ✨ Here are four powerful positive affirmations for this week. Read them to yourself. Read them out loud. Write them down. Whatever works for you! ✨ Let me know below if you're an affirmation-kinda-gal and which one is your favorite! ❤ #affirmations #positiveaffirmations #wordsofaffirmations #positivity #positivemindset #growthmindset #spirituality #spiritual #empoweredwomen #believeinyourself #positivewords #positiveenergy #elevateyourmind #affirm #lawofattraction #loa #mindfulness #mindovermatter #dailyaffirmations #affirmationsoftheday #wellness #wellnessblogger #mindbodysoul #healfromwithin #gowithin #healthyhabits #holisticmama #nourishyourmind #crunchymoms #naturalmamas *Source in comments
Dandelion root tea is an herbal tea that is made u Dandelion root tea is an herbal tea that is made using the root of the dandelion flower.  To many, the dandelion flower is only known as a pesky little weed that grows on lawns, yards, and open fields. But in reality, the dandelion flower and its accompanying roots have so much more to offer! ✨ It is believed that the dandelion flower, and more specifically its roots, can help support liver detoxification and improve your digestive system. ✨ It is also a rich antioxidant, which helps the body fight free radicals and helps reduce inflammation. ✨ If youre one of those that gets really anxious, jittery, and nervous after consuming caffeine (me) - a homemade dandelion root tea latte would be a great alternative! ✨ https://sproutingzen.com/creamy-healthy-caffeine-free-pumpkin-spiced-latte/
I am a very anxious person by nature. I've dealt w I am a very anxious person by nature. I've dealt with anxiety since before I even knew what anxiety was. Uncomfortable or unknown situations make me extremely nervous. Job interviews, doctor's appointments, public speaking... every day of my life that I worked as an RN on a busy cardiac floor. I can feel my heart racing and pounding. I get hot - my face flushes. My chest feels tight. I feel that empty pit in my stomach. It sucks. But one thing that has really helped me manage anxiety has been deep intentional breaths. The BEST thing my yoga practice taught me wasn't how to stand on my head.. it was how to focus on my breathing.   When I know I'm going to be walking into a potentially triggering situation, I take a few minutes to myself.. inside the car, or out in the waiting room, or wherever – and practice BOX BREATHING. INHALE for 4 counts HOLD for 4 counts EXHALE for 4 counts HOLD for 4 counts I repeat this 3 to 4 times as needed and I can immediately feel my heartbeat regulating, my chest feels lighter, and a sense of calm washes over me. Next time you feel that sense of anxiety creeping in, take a minute to take some deep breaths. It really is powerful stuff and even has been proven by science to work! Hit LIKE if you found this helpful. ❤ SAVE to a mindfulness folder on your ig for easy refernce. ✨ And TAG a family member or friend who could use this information! ☺
It's so tricky to navigate this space on a day lik It's so tricky to navigate this space on a day like today, after a day like yesterday. Like, do I post? Do I not post? Do I talk about food. Do I not talk about food?  It's all very confusing, and I don't have the answers, and I don't feel that great today. I keep coming back to this quote, “Don't try to change the world, first change yourself” - and that's all I can really do. That's all we can really do as a collective – work on bettering ourselves, and teach our children, the next generation, how to be better humans. Today I don't feel like working, or being positive, or moving my body, or journaling... but I know this is when I have to do it the most. I'm not sure I will get any of those things done though. Maybe instead, I'll just take a really long hot shower, hug my baby a little harder, and eat muffins with a lottt of extra caramel sauce poured on top. 😜 Tomorrow we can try again. <3 much love. https://sproutingzen.com/apple-cinnamon-muffins-with-maple-cinnamon-icing-vegan-paleo/
LET ME ASK YOU SOMETHING.. 🤔 Don't you just ha LET ME ASK YOU SOMETHING.. 🤔 Don't you just hate it when you wake up in the mornings, and you're starving, but you didn't meal prep.. so now you have to cook breakfast, and even worse, *wait* for it to be ready before you can devour it? UGH, The worst! When I wake up starving, I want food.. And i want it now. Not in 30 min. 😁 💥 Insert this healthy vegan and paleo banana bread to save the day. 💥 I have been been making this delicious banana bread on sundays and eating it for breakfast throughout the week - sooo good! 🤤 BEST PART IS... When I wake up, I can go grab a slice right out of the fridge. No more waiting on food. No more reaching for the unhealthy quick snack instead. When you fail to plan, you plan to fail! This banana bread is: ⏩ super simple to make - you just need one bowl and a bread loaf pan or some type of rectangular oven safe pan. ⏩ no crazy ingredients just the regular stuff plus cassava flour, which might be the only thing that's slightly unusual, but if youre into vegan and paleo baking you're going to want to have this flour on hand anyway! ⏩ healthy for you because, made from scratch at home by YOU! With real whole foods. ⏩Vegan, paleo, gf and refined sugar free SWIPE RIGHT for FULL recipe. Screenshot it, SAVE IT for later or visit sproutingzen for entire step by step guide with notes and tips. https://sproutingzen.com/healthy-vegan-paleo-easy-banana-bread-recipe/
Did you know you can make a super duper easy healt Did you know you can make a super duper easy healthier version of a fluffy and creamy whipped cream at home that's not full of nasty ingredients? All you need is some full fat coconut cream from a can (just use the solid part of the cream), a hand mixer, a bowl and some maple syrup! Add all ingredients to a bowl and mix until thick and fluffy! It is soooo delicious, i can eat it by the spoonful. 🤤 Recipe for banana cream pie is available via link in bio or google sproutingzen banana cream pies. https://sproutingzen.com/layered-banana-cream-pie-vegan-paleo-gluten-free-easy-recipe/ . . . . . . #coconutcream #whippedcream #homemadewhippedcream #homemadeisbest #momscooking #naturalmoms #diy #healthyrecipes #healthyfoods #veganrecipes #paleorecipes #wholefoodsrecipes #realfoodrecipes #positiveenergy #wellnessblogger #naturalmomsofig #healthymomsinspire #healthymomsclub #womenwellness #wellnessforwomen #sugarfreerecipes #glutenfreerecipes #ownyourhealth
Just over here trying to hold a wiggly baby in one Just over here trying to hold a wiggly baby in one arm while simultaneously trying to take a decent selfie with the other. 🤣 Happy new year friends! Started my 2021 with a sweaty @tune2tunde year of yes spin class  – and it got me feeling hopeful, excited, inspired, and empowered. This is my goal for this year. To stay consistent. To keep the promises I make to myself. To work every day to better my mind, body, and spirit through daily habits and routines that I know work for me. The only thing that changed today was the number on the calendar. 📅 Nothing else changes unless YOU put in the work. But also, this is a reminder that your goals don't have to look like mine. While I am in a season of growth and expansion this year - perhaps you are in a season of rest, recovery, and slowing down. And that's okay too. Your path is your own. Never feel shame or guilt just because your priorities, at this moment, look different than someone else's. I spent the better part of the last two years prioritizing my role of wife and mother. Now that I feel I've got those two things under control (sort of anyway 😄) I'm ready to re-focus my energy back on my business. Life comes in seasons. Accept the season you are in now, and own it girl. 💪 Cheers to 2021, and whatever season you're in, i hope you know you're doing great. 💛
I am working hard behind the scenes to upload some I am working hard behind the scenes to upload some yummy and easy real food recipes for the new year. This one will be live monday, January 4th. I am also expanding beyond just food, and will begin writing more about subjects related to wellness, mindfulness, personal growth, self- care, low tox living and more. It's a little scary for me to move away from food because, after all, that is what this space is mostly known for.. But also, food isn't the only thing that matters when it comes to overall health and well-being. What you think about. What you listen to. How you spend your time. How you love yourself. What you read. And the products you use in your home are also important, and contribute to how you're going to feel physically and mentally. The initial purpose of my blog, Sprouting Zen, was to talk about all things mind, body and soul. To encourage people to live healthier, happier, more mindful lives. That *is* what the name means after all, to sprout (plant seeds that'll grow into) more zen in our lives. But somehow along the way I got lost in food + food photography (damn instagram) 😁. My intention for the new year is to refocus on this purpose. ✨ Plus, i personally get bored talking about food all the time and I am excited to delve into these other topics that I am so passionate about! Always follow your passion friends, even if you have to reassess, start over, draft a new plan and lose some people along the way. Your passion will guide you to your purpose and joy. 💫💛 If these things resonate with you, and you're ready to make some changes in 2021.. head on over to sproutingzen.com and enter your email in the subscription box to stay up to date with all the posts! I'll be sending out one weekly email with new recipes, wellness stuff, and personal growth challenges in the new year! I am so pumped you guys! 🔥 Let's get better together. 🤗 See ya on the other side! 👏👏👏
Who is struggling to get back into the swing of th Who is struggling to get back into the swing of things today? 🙋 Me. I am. Right here. Yup. Took these last four days completely off from my usual routine, buttt it was worth it. Time to get back to it though, until thursday anyway 😄😜. Going to try to get in some yoga, spinning and weight training sessions in before the year ends 💪 as well as taking some time to sit down and set some intentions for the new year ✨. I am not big on resolutions because i never kept them anyway 😄, but i do think it is helpful to have an *idea* of what are some things you want to work on or improve in the upcoming year... Nothing wrong with growing and wanting to be better. After all, “If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” Have you taken time to evaluate what you want your life to look like next year? You are the captain of your own ship, and if you don't guide it towards the path that you want, you'll just float wherever the wind blows. 💭💭💭 . . . . . #mindfulness #mindfulnesspractice #motivationdaily #mindsetofgreatness #positivemindset #intentions #loa #lawofattractioninaction #newyearintentions #2021vibes #powerofgreatness #positivity #positive #wellness #wellnessblogger #wellbeing #holistichealth #holisticwellness #empowered #yogi #naturallyminded #naturalmoms #naturalmama #wellnessmama #crunchymama #journaling #magicalthinking
Merry Christmas Eve fam 🎄!!! For a lot of us, C Merry Christmas Eve fam 🎄!!! For a lot of us, Christmas may look very different this year... But my one wish for you all is that you find a way to make it special... Even if the gathering is smaller than usual, or there is an empty seat at the table... I hope you choose to focus on the good memories created in years past. Sending you all love and light and lots of good energy on this beautiful day. . In my culture, it is tradition to celebrate noche buena (the night before christmas) so we'll be eating some good grub tonight and opening gifts at midnight (maybe.. because mom life, and i am tired 😜). Happy holidays!! Have a blessed one. 💛 This pomegranate matcha cake is linked in bio. https://sproutingzen.com/vegan-matcha-cake-recipe/
Let's talk about common storebought COFFEE CREAMER Let's talk about common storebought COFFEE CREAMERS and what is a better alternative! I just quickly googled the ingredients of one of the most popular coffee creamer brands out there (rhymes with toffee-nate 😉)... And this is what you are putting in your cup of joe everytime you use that 👇 ❌ SUGAR: Most likely white refined sugar stripped of all nutrients derived from beets or gmo corn. Linked to obesity, diabetes and cancer. 👉 A better alternative? Use maple syrup, dates, or honey for an unrefined more nutritive sweetener. ❌ SOYBEAN AND/OR CANOLA OIL: Both of these are refined oils which means that they go through heavy processing in order to be made, and that process usually includes nasty toxic chemicals. Soybean oil is almost always made from gmo soy (unless non gmo certified) and canola oil is made from gmo crops. A 2017 published study showed that chronic consumption of canola oil led to more weight gain and decreased memory in mice. 👉 A better alternative? No oil at all. Your homemade coffee creamer doesn't need oil!! ❌ NATURAL AND ARTIFICIAL FLAVORS: I have already talked about these in previous posts but I'll repeat it again... When you see these words in ingredient lists, most of the time these "flavors" are chemically derived.. Even if it has the word natural in it.. The process used to derive those "natural" flavors usually includes heavy chemicals. 👉 A better alternative? Use REAL food as flavors. Organic extracts and flavorings made from real food like vanilla. Dried powders like cinnamon and cardamom. Real food purees like pumpkin. All of these make for delicious tasting coffee creamer additions. ☕ My go-to homemade cashew coffee creamer recipe ☕ - 1 cup of cashews - 3 to 4 medjool dates - 1 tsp of cinnamon - 1 tsp of vanilla extract - 3 cups of water (if you like it creamier, maybe use 2.5 cups at first and add more as needed) - pinch of Himalayan salt INSTRUCTIONS 1. Place cashews in a bowl and cover with water for 20 minutes. If you don’t have time to soak and you have a powerful blender such as a Vitamix, you can go ahead and skip this step. 2. Add all ingredients to a blender and blend until silky smooth! Enjoy!
Often times we are so paralyzed by our fears that Often times we are so paralyzed by our fears that we rather live with our dreams tucked away deep in our hearts rather than face what's on the other side of the mountain. (Guilty 🙋) Fear is inevitable. It's a part of life. It keeps us safe in dangerous situations. But also, it can keep us stagnant and stuck (and unhappy) if we don't move past it. Acknowledge the fear. Embrace the fear. And then do it anyway, because most of the time the things we fear are not even real anyway. An amazing life is waiting for you outside of your comfort zone. Time to get uncomforable. 🔥🔥🔥 This is my entireee vibe for 2021. Are you in? 💪👊🙌 Inspired by the great @thelesbrown!!! 📷: photo of one of my favorite memories ever - stuck in a snow storm in May in the mountains of colorado! . . . . . . . #mindsetofgreatness #motivationdaily #motivationmafia #inspired #inspiredbynature #inspirationalquotes #lawofattractionquotes #lawofattractioninaction #goodvibetribe #goodvibesonly✨ #lesbrown #lesbrownmotivation #motivationalspeakers #momsthatblog #feelthefearanddoitanyway #manifestingmantras #manifestgreatness #manifestyourdreams #wellnessblogger #wellnessmama #holistichealth #mindbodysoul #naturalmama #2021vibes #sproutingzen #hippiemom #crunchymomtribe #crunchymamas #positivityonly #positivemindset
Do you struggle with gift giving ideas? I sure do. Do you struggle with gift giving ideas? I sure do. 🤔 And it's mostly because I really hateee giving a gift just for the sake of gift giving. I like my gifts to be thoughtful and meaningful. ✨ A hand written letter showing heart-felt appreciation. ✨ A personalized poem. ✨ A collage of photographs made up of favorite memories. Honestly sometimes the best thing you can give someone else doesn't come with a price tag at all: Your friendship. Your time. Your attention. Your support. Kindness. Honesty. Love. Let's normalize gifts from the heart. Let's normalize not having to spend a ton just because it's "the holidays". Let's normalize prioritizing what's really important during this time of year - spending quality time with those we love, because we never know what the next year will hold. And if that hasn't been the biggest takeaway of 2020, i don't know what is! 🙌 But back to the main reason for this post... If you're in need of a last minute cutesy low-budget gift idea.. give them the gift of baking!! 😲 🎉HEALTHY COOKIE RECIPE IN A JAR gift! 🎉 👉 Swipe to see mine! All you need is: 🍪 Your favorite cookie recipe ingredients (the one I linked here works great) 🍪 A jar of some sort (mason jars for the win) 🍪 A few things to decorate the jar with: a bow, ribbons, stickers.. Get creative! Layer the dry ingredients in the jar, decorate and don't forget to include the full recipe in a card somewhere. All the receiver has to do is add the wet ingredients and bake! I think this is such a cute idea for the foodies, bakers, health nuts, and really, anyone in your family or friends bc who doesn't like cookies?! https://sproutingzen.com/healthy-banana-chocolate-chip-chunky-cookies-recipe-vegan-paleo-gluten-free/
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