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Raw + Plant-Based Recipes

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

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

May 17, 2021 | 4

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

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

Oven Baked Chili lime salmon fish tacos with mango salsa recipe

April 19, 2021 | 0
A bowl with chili lime salmon fish tacos served in it.

Oven baked chili lime salmon fish tacos topped with refreshing mango salsa and savory cilantro avocado sauce. So yum. A perfect healthy weeknight dinner!

click here to see the full recipe

Easy Greek Salad In a Jar With Quinoa Recipe

April 12, 2021 | 0

An easy and healthy greek salad in a jar with quinoa, tomatoes, cucumbers, arugula and more. A quick and simple meal-prep idea for a busy week.

click here to see the full recipe
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Recent Posts

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  • 10 Keys To Optimal Health
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  • No-Bake Vegan Strawberry Cheesecake

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sproutingzenwellness

hospital RN turned natural mama 👩🏻‍⚕️❤️
holistic wellness, clean living + real food recipes
mind • body • soul ☀️
👇more on the blog

Jen RN, BSN | WELLNESS EDUCATION
🙃Feeling overwhelmed about living a healthier l 🙃Feeling overwhelmed about living a healthier lifestyle? Don't worry - start here with these five easy swaps! They're highly effective in improving your overall health and well-being. Don't feel pressured to make all these changes at once. Start with one swap and commit to it for a few weeks, then add another when you feel ready. Remember, the goal is progress, not perfection. Here's why you should make these swaps: Refined white sugar is detrimental to your health and linked to diabetes, obesity, and some cancers. Canola oil causes inflammation in the body and is processed with a chemical solvent called hexane. Conventional dairy contains antibiotics and artificial growth hormones, which can cause acne and GI distress. Opt for raw organic grass-fed dairy if possible. If you can't tolerate dairy, and you're buying store-bought nut milks, choose brands that have simple ingredients and no junk. Refined white salt is stripped of many beneficial nutrients and minerals. Eliminate sugary beverages like soda, which can cause weight gain, type 2 diabetes, and heart disease. For more healthy food swaps and studies, check out our blog post https://sproutingzen.com/10-easy-healthy-food-swaps-for-better-health-list/ #healthyfoods #healthyeating #cleaneating #healthylifestyle #healthyliving #eatclean #foodswap #sugarfree #lowersugar #sugaralternatives #naturalsweetener #canolaoil #refinedoil #dairyfree #milkalternatives #healthysalt #unrefinedsalt #sodafree #sugarfreedrinks #naturaldrinks #nutritiontips #healthytips #foodstudies #healthstudies #wellness #wellnessjourney #healthyhabits #sproutingzen
Want to feel your best? It's all about making inte Want to feel your best? It's all about making intentional choices! ✨ Practice healthy habits. Put in some effort. Make conscious decisions every day. ❤️ The things you do today affect how you'll feel tomorrow. Make good choices. 💭 Here are some ideas: ✅ Do more of: Eat fresh fruits and veggies, and make your meals at home. Get outside, get dirty, and enjoy nature to boost your immune system. Take deep breaths to reduce stress and cortisol. Soak up some sunshine to get that vitamin D. Move your body, have fun, and live your best life. ❌ Do less of: Eating junk food that causes inflammation and weakens your immune system. Watching negative news all day long, which spikes your cortisol levels. Staying cooped up indoors and missing out on sunlight. Being inactive and not moving your body enough. Talking down on yourself and your abilities. Staying up way too late scrolling through social media. If you've been doing more from the "do less" list, don't worry! It's never too late to make a change. Your future self will thank you. Start now. Start today. <3
Many “healthy” foods are just a marketing gimm Many “healthy” foods are just a marketing gimmick. Many people fall for these manipulations. Gatorade contains about 55 grams of added sugar and artificial food color yellow 5. Many protein powders contain artificial flavors, gums that can irritate the gut, and artificial sweeteners like Splenda. Fruit gummies are artificial and not real fruits. I also used to think that "light" and "fat-free" salad dressings were a healthy choice for my salads. However, after learning that they often contain heavily refined oils like soybean and canola, which can cause inflammation and damage to my cells, I changed my perspective. Lastly, I was under the impression that agave syrup was a healthier alternative to refined table sugar, only to discover that it contains even more fructose than high fructose corn syrup, which is linked to increased belly fat and fatty liver disease. It's crucial to be aware of the ingredients in the foods and drinks we consume to make informed and healthy choices. When we know better, we can do better for our bodies. ✨ #marketinggimmick #healthylifestyle #healthyeating #sugarfree #realfood #cleaneating #foodlabel #healthychoices #artificialflavors #guthealth #sugarcontent #organicfood #wholefoods #healthymindset #healthybody #processedfoods #nutritionfacts #sugaraddiction #healthyliving #wellnessjourney #foodtransparency #artificialsweeteners #fructose #refinedsugar #saladdressing #agavesyrup #informedchoices #foodawareness #healthyhabits #labelreading
Children's minds are like sponges, and they can be Children's minds are like sponges, and they can be easily influenced by what they see and hear. But what if we could use this to our advantage? Imagine if we could manipulate their impressionable minds for the better, encouraging them to make healthy choices and live a fulfilling life. As parents, guardians, and educators, our primary responsibility is to raise happy and healthy children. We can't outsource this responsibility or expect others to do it for us. It's up to us to lead by example and create an environment that promotes healthy habits, both physically and mentally. In today's digital age, where children have access to social media platforms like TikTok, it's more important than ever to be mindful of what they are consuming through their eyes and ears. We need to monitor their online activities and ensure that they are not exposed to harmful content that could negatively affect their well-being. Just as we are conscious of the food our children eat, we must also pay attention to what they consume through their senses. It's essential to create a healthy balance and make sure that they have a well-rounded and positive upbringing. By doing so, we can help them develop into happy and healthy individuals who will go on to lead fulfilling lives. #childwellness #healthymindandbody #healthyhabitsforlife #raisinghealthykids #mindfulparenting #positiveparenting #parentingtips #healthyfamilies #wellnesseducation #healthyhome #childnutrition #healthylifestyle #mentalhealthmatters #digitalwellness #screenfree #healthysocialmedia #onlineprotection #techsavvyparenting #protectingchildren #positiveinfluence #positivevibesonly #encouragehealth #healthyfutures #balancedlife #holistichealth #healthyupbringing #nourishingfamilies #mindfulnessforkids #healthychildhood #happyandhealthykids
Hey there, moms and dads! I wanted to talk to you Hey there, moms and dads! I wanted to talk to you about something that's really important for the health of your kids: added sugars. Unfortunately, added sugars are found in so many of the snacks that we give our children, from fruit snacks and juice boxes to granola bars and even some yogurts. And it's not just limited to kids' snacks, adult snacks are also packed with added sugars. The problem with added sugars is that they don't provide any nutritional benefits and can lead to health problems like obesity, diabetes, and tooth decay. So, it's important to limit the amount of added sugars your child consumes. Try swapping for snacks without added sugars. Most of these foods don't even need added sugars to taste good. Swipe to learn where to find added sugars. #healthysnacksforkids #sugarfreekids #healthyfoodchoices #healthylifestyle #sugarfree #nutritionforkids #sugaralternatives #healthyeatinghabits #kidfriendlysnacks #healthymom #healthyparenting #cleaneatingforkids #sugarconscious #nosugaradded #sugarfreefamily #balancednutrition #healthysnackideas #healthysnacking #healthysnackoptions #nosugarcoating #sugarawareness #sugarfreelife #healthysnacktime #sugarfreediet #healthykidsfood #sugarfreejourney #healthysnackattack #sugarfreemeals #smartsnacking #sugarfreelifestyle
🌞Keep It Simple. You don't have to be perfect. 🌞Keep It Simple. You don't have to be perfect. With these 3 steps you won't become an elite athlete but you will be a healthier version of yourself. Get 20-40 minutes of direct sunlight OR take a vitamin d3/k2 combo. This is the easiest and most cost effective thing you can do for your health. There's no excuse. Make sure to get your vitamin d levels checked often. It controls all your hormones. Avoiding seed oils on the other hand will take a little more effort. Unfortunately, almost all restaurant foods contain seed and vegetable oils. Try to cook at home or buy ready to eat meals from healthy companies like Primal Kitchen that avoid these oils. Look at the ingredients, if it has canola, corn,soybean or other seed and vegetable oils just say no. If its made with olive oil, coconut oil or avocado oil say yes. Final tip is to avoid ADDED sugars not to be confused with natural occurring sugars. Blood sugar regulation is one of the most important things for vital health. Blood sugar soaring and then crashing throughout the day is not healthy. If you find it hard to eat healthy, start with these 3 tips and the rest will fall into place. #HealthTips #HealthyHabits #SunshineHealth #VitaminD3K2 #NaturalHealth #SeedOilFree #HealthyEating #NoAddedSugars #HealthyLiving #SugarFreeLife #HealthyChoices #HomeCooking #PrimalKitchen #HealthyFoods #HealthyEats #HealthyLifestyle #SugarDetox #HealthyBody #HealthyMind #HealthyHappiness #HealthyLivingTips #EatClean #HealthJourney #HealthyHacks #HealthyTips #HealthMatters #HealthyHabitTips #HealthyLifeChoices #HealthyChanges #HealthGoals
Some Supplements can do more harm than good. Why s Some Supplements can do more harm than good. Why supplement with dirty ingredients? The goal here is to get healthier. They are not even FDA-approved. To ensure that I'm putting safe and effective supplements into my body, I treat them the same way I do food - by reading the labels and analyzing the ingredients before making a purchase. For instance, there is a difference between Vitamin D2 and Vitamin D3. I prefer Vitamin D3 as it appears to be more effective at increasing vitamin D levels in the body. Similarly, I look for supplements that use healthier carrier oils like olive oil instead of pro-inflammatory oils like soybean or sunflower oil. I also pay attention to the source of the ingredients in my supplements. For example, I prefer Vitamin C derived from natural food sources like cherries or amla berries rather than synthetically grown from GMO corn. When purchasing prenatal vitamins, I ensure that they contain the natural form of Vitamin B9 called methyl folate, which is more effective at converting into vitamin B9 in my body. Additionally, I check for added sugars, preservatives, and artificial flavors and colors in my multivitamins and my child's multivitamins. It's also crucial to consider if a brand undergoes third-party testing to ensure quality and avoid contaminants such as heavy metals. By checking a brand's website and reading their "about me" and "FAQ" sections, I can learn a lot about their practices and products. And if I have any questions, I don't hesitate to reach out to the brand directly. It's essential to be cautious and informed when it comes to choosing supplements. By doing so, we can ensure that we're getting safe and effective products that provide the benefits we're looking for. #supplements #health #nutrition #vitamins #wellness #healthylifestyle #quality #ingredients #natural #foodsources #prenatal #multivitamins #safety #effectiveness #thirdpartytesting #contaminants #heavy metals #transparency #healthtips #healthandwellness #selfcare #holistichealth #naturalsupplements #organic #fitness #cleanliving #knowyourbrand #questions #healtheducation
Doctors need to spend more than ten minutes with e Doctors need to spend more than ten minutes with each patient. Checking your blood pressure and pushing you out the door with ten prescriptions with barely any explanation is not the way to health. Doctors need to educate their patients on eating healthy and how the foods they eat have a direct impact on their health. When was the last time a doctor educated you on eating healthy or gut health? Have they ever prescribed intermittent fasting, bone broth, collagen, colostrum? Avoiding foods that create leaky gut that lead to diseases? How many times do medical providers run blood tests and don't even check vitamin d levels? Vitamin D should be called Hormone D so people pay more attention to it. Studies have shown that low levels of vitamin D are associated with a wide range of health problems, including increased risk of heart disease, autoimmune disorders, and even infectious diseases. Therefore, it is important to maintain optimal levels of vitamin D through proper nutrition, sun exposure, and supplementation if necessary. Yes, medication may help in the short term and there is a time and place for conventional medicine... but many of these pharmaceuticals that are prescribed like candy also have long lists of side effects and long-term health effects. It's up to you to find a functional doctor that will sit with you for more than an hour and really get to the root cause of your issues. Check out @drstevengundry @drjoshaxe @drmarkhyman for some good info. Try finding a real functional doctor near you at https://www.ifm.org/find-a-practitioner/ #VitaminD #HealthyEating #FunctionalMedicine #GutHealth #HealthyLiving #Nutrition #HealthyLifestyle #HealthAndWellness #WholeFoods #CleanEating #FoodIsMedicine #GoodBacteria #GutFlora #Prebiotics #Probiotics #Microbiome #HealthyGut #NaturalHealth #HolisticHealth #FoodForHealth #VitaminsAndMinerals #ImmuneSystem #HealthyBody #HealthyDigestion #HealthyGutHappyMind #WellnessJourney #FunctionalNutrition #HealthTips #HealthyMicrobiome #FunctionalHealth
“Hopefully the egg shortage is over” said the “Hopefully the egg shortage is over” said the Easter Bunny 😂 Navigating egg labels can be tricky as many marketing terms are deliberately confusing, and the definitions for these terms are often too general. While it may seem simple to determine whether your eggs come from caged hens or not, it's not that straightforward. Fortunately, there are ways to ensure that you're buying eggs from humanely raised hens that are also more nutritious. The gold standard when buying eggs is to look for organic, pasture-raised eggs with a Certified Humane or Animal Welfare Seal. This ensures that the hens have ample time to roam and play outside, eat a natural diet of grass, forage, and bugs, and that any feed given is certified organic and non-GMO. These eggs also guarantee that no antibiotics are ever given to the hens. While pasture-raised eggs are not regulated, choosing a brand with a certified humane or animal welfare seal guarantees the pasture-raised claim. Studies have shown that pasture-raised eggs are more nutritious, containing higher levels of Vitamin A, Vitamin E, Omega-3s, and Vitamin D than conventional eggs. This is likely due to the hens' increased exposure to sunlight and diverse diet. There are other better choices available instead of conventional eggs, such as certified humane free-range eggs. While free-range eggs may be better than conventional and cage-free eggs, it highly depends on the manufacturer as to whether or not the hens truly have access to the outdoors. Look for a Certified Humane Free Range seal or contact the brand directly to ask questions. Avoid spending your money on more expensive cage-free eggs, as hens are kept in crowded multi-level aviaries that technically aren't considered cages, and they never go outside. All-natural, hormone-free, and vegetarian feed labels are also generally meaningless and don't necessarily indicate that the hens are raised in a humane and healthy manner. Choosing the right type of eggs can be confusing, but opting for organic, pasture-raised eggs with a certified humane or animal welfare seal is the gold standard. It's also important to be aware of marketing terms that are vague and often misleading.
Taking personal responsibility for our health can Taking personal responsibility for our health can be a bitter pill to swallow, as it requires us to confront the truth. Our daily choices have a direct impact on our well-being and our ability to fight infections. Consuming healthy, real foods that are rich in antioxidants can help decrease oxidative stress and enhance immunity. Regular exercise can increase the speed of white blood cells, enabling them to quickly reach infected areas. Quality sleep is crucial as it enhances the ability of T cells to attach to and eliminate virus-infected and pathogen-infected cells. Sunlight exposure not only boosts vitamin D levels but also energizes T cells, aiding in faster movement towards infected sites. On the other hand, immune function can be hampered by sugar intake, inflammatory oils, alcohol consumption, smoking, inadequate sleep, and stress. The power to heal lies in the small yet consistent choices that we make every day. It is crucial to show up as our best selves to ensure optimal health. If you agree, drop a ❤️! #health #wellness #fitness #nutrition #healthy #workout #healthyfood #fitspo #motivation #selfcare #gym #exercise #fitfam #lifestyle #healthylifestyle #mindfulness #weightloss #mentalhealth #meditation #yoga #eatclean #healthyliving #fitlife #cleaneating #running #cardio #strengthtraining #foodismedicine #healthyhabits
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