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Posts Tagged ‘meal prep’

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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sproutingzenwellness

Holistic Health RN 👩🏻‍⚕️, Mama ❤️
functional nutrition for moms + littles 🍲
heal your gut, heal your health.
low tox natural living swaps 🌞
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Jen RN, BSN | FOOD + WELLNESS
“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
**SAVE THESE REMEDIES FOR WHEN YOU NEED THEM** Cr **SAVE THESE REMEDIES FOR WHEN YOU NEED THEM** Croup can be a scary one, even for a nurse mom like myself. But with the right knowledge and remedies, most mild cases of croup can be effectively managed at home without the use of steroids. However, always follow your mama gut and if you feel it’s necessary to take babe to the ER or Urgent Care to get checked out, then do so. There is a time and place for conventional medicine. The home remedies I use to manage croup are as follows: 1. SUPPLEMENTS: Croup is usually caused by a viral infection, so I like to boost the immune system during this time of stress with echinacea, elderberry, vitamin C, vitamin D and Zinc. 2. HOMEOPATHY: Spongia Tosta is one of the primary homeopathic remedies for dry, barking croupy cough. It worked really well for us. 3. WARM LIQUIDS: Hydration is key. Warm liquids help soothe irritation in the throat. Bone broth is jam packed with nutrition and will also help keep the immune system strong. However, I always go with the flow and if my kid is asking me for frozen blueberries with water (his fave snack), I let him have that as well. The cold liquid will help with fever reduction. 4. COLD WET SOCKS: I learned this little trick from @drelanaroumell a pediatric naturopathic doctor mom! Wearing cold wet socks to bed is supposed to stimulate the immune system and help with reduction of fever + symptoms. Although there is very little clinical research to back up these claims, soooo many moms swear by it + I always use it in times of sickness. 5. STEAM SHOWER: The warm wet air produced from a steamy shower can help improve symptoms. I turn the shower on to hot water and sit in the bathroom with babe for a while. On the other hand, cold wet air can ALSO help improve symptoms by decreasing inflammation. Opening a window if it’s cold outside or hanging out by an open freezer door may help. 6. HERBAL CHEST RUB: I love this chest rub. It contains lavender, which can help ease coughing, and other calming herbs like chamomile. Keeping babe calm is key! CONTINUED IN COMMENTS 👇🏼👇🏼👇🏼
We can't control everything, but we can control so We can't control everything, but we can control some things. We can choose better foods. We can move our bodies. We can get outside. We can get sun. We can sweat. We can focus on making small positive changes, little by little, throughout the years. It all adds up, and makes a difference eventually. ❤️ #lowtoxliving #lowtoxlife #crunchymom #crunchymomma #crunchymoms #holistichealth #holisticnurse #healthyliving #healthylivingrevolution #healthylivingjourney #cleaninglivingswaps #cleanliving #cleanlivingmama #cleanlivinghacks #wellnesshacks
Serenity kids has been my son’s favorite store-b Serenity kids has been my son’s favorite store-bought baby food since he was first introduced to solids as a 6 month old. He’s now an almost three-year-old and STILL loves these pouches as much as he did on day one. And I feel totally okay with feeding them to him because of the high standards that serenity kids places on their products. Not only are the ingredients organic, ethically sourced and sugar-free... but I can also rest easy knowing that serenity kids makes it a priority to reduce toxin contamination such as heavy metals, glyphosate, and plastics unlike many other major baby food brands! **Now through the end of January new and repeat customers can get 20% off by using code JEN20. Link in bio** #serenitykidslove #everybitecounts #serenitykidspartner #serenitymom #serenitykids #ad
In a world where processed food is everywhere, it In a world where processed food is everywhere, it can be daunting or seem nearly impossible to try and raise kids on real food. But although this lifestyle does come with certain challenges.. it doesn’t always have to be hard or complicated. This lunch right here literally took five minutes to put together. I used previously cooked frozen salmon to make things even easier. I usually make a big enough dinner the night before to have some leftovers for the next day or for a future date. Since toddlers can be picky and sometimes don’t like to eat the same thing two days in a row... I freeze the leftovers and bring them out a few days later or even weeks later. Sometimes I have lunches planned ahead of time and I’m winning at life. 😀 Other days not so much. On those days, freezer leftover meals are a huge time saver. I usually serve a protein, a healthy fat, and a fruit/vegetable that provides carbs and fiber. Sometimes I add beans, sometimes paleo puffs. It all depends on what I have on hand and every day looks different... but the one thing I do prioritize is keeping his meals homemade and unprocessed as much as possible. It’s not always easy raising kids on real food, but it’s definitely worth it.. especially when he tells me to “make more” and that it indeed is YUMMY! 🥰 Melts my mama heart every time. #eatwell #toddlermom #healthyeating #mealideas #toddlermealideas #foodfortoddlers #eatrealfood #cleanliving #crunchymama #cleanlivingmama #lowtoxliving #naturalmama #crunchymoms #toddlerlunch #holistichealth #realfoodheals #realfoodrevolution #realfoodforkids
We try to keep it simple with snacks prioritizing We try to keep it simple with snacks prioritizing fresh fruits and homemade snacks like boiled eggs or muffins but it’s also convenient to have some store-bought snacks on hand especially when you’re a busy mom. 💁🏻‍♀️ ❌When buying snacks at the store we try to avoid artificial ingredients, artificial food dyes, inflammatory seed oils, refined added sugars, and questionable additives and preservatives. Some snacks that meet this criteria include: ▪️raisins without added oil - some brands mix raisins with sunflower oil ▪️@traderjoes fruit bars and fruit wraps – made with fruit and no added sugars ▪️unsweetened applesauce – apple sauce is sweet enough and does not need added sugar ▪️ @myserenitykids grain free puffs – most baby puffs in the market have a ton of questionable ingredients including seed oils, preservatives, added sugars and gluten. ▪️ @hukitchen grain free cookies – these are SO good and are made with simple real food ingredients. Nothing artificial. I love the Hu brand. ▪️Fresh and frozen fruit – This is our main go-to snack. Mixed with yogurt or in smoothies. ▪️Seaweed snacks – I avoid the ones made with sunflower oil and choose these with avocado oil instead. Great source of iodine and iron. ▪️Yogurt – we’re hooked on @foragerproject probiotic rich cashew yogurt. I like to buy the unsweetened one. ▪️Homemade nut milks – my kid LOVES homemade nut milks so I try to have a fresh jug on hand most of the time. I add some @furtherfood collagen protein for extra nutrition. ▪️Chips – Paleo puffs are his favorite and remind me of cheetoh puffs but without any of the junk. These plantain chips only have three ingredients: plantains, coconut oil and salt. Are any of these your favorites? What are some of your go-to snacks for your toddlers? #healthysnacks #toddlersnacks #realfood #crunchymoms #holisticwellness #holisticmom #crunchymama #realfoodrecipes #realfoodideas #eatrealfood
⭐️ SIX HOMEOPATHIC REMEDIES I KEEP ON HAND FOR ⭐️ SIX HOMEOPATHIC REMEDIES I KEEP ON HAND FOR MY TODDLER ⭐️ Homeopathy has become a huge part of our “sick care” essentials in our home. When illness strikes, I always reach for homeopathy before anything else and have seen first hand how effective it is! My go to brand is @boironusa for most remedies. Throughout the past two and a half years with my toddler, I’ve used homeopathy to manage teething, many colds, croup, coughs, fever, bug bites, bumps and bruises! Many homeopaths agree that homeopathy is safe from birth, but many combination remedies do have specific age recommendations listed on the box. Some are okay for 6 months and older while others are for toddlers 2 years and up. Always read the label and talk to your own healthcare provider or homeopath to see what is best for you and your child! Tell me, have you used homeopathy yet? What’s your go to remedy?! ❤️ #toddlermom #crunchy #crunchymoms #naturalremedies #homeopathyworks #homeopathyheals #holisticliving #holisticnurse #holisticmama #wellnesslifestyle #cleanliving #naturallivingfamily
Hiiiii friends. It's been a while. 🥰 Today I Hiiiii friends. It's been a while. 🥰 Today I wanted to share this super easy fresh strawberry smoothie that I made for my little one and myself. The days are getting hotter down here in south florida and that means we are craving more fresh fruit and refreshing meals. I don't typically consume fruit smoothies but every so often, it's a nice treat. I love adding @furtherfood collagen powder for some extra protein and beneficial collagen. I also add in some type of healthy fat usually in the form of almond butter, cashew butter, or avocadoes. 👉Adding protein and healthy fats to your fruit smoothies helps reduce any potential blood sugar spike. 😉 If you have a sweet tooth, try adding some dates. Dates will help sweeten the smoothie but will also add in fiber vs using a traditional sweetener. Full recipe: 2 cups fresh strawberries 1 can coconut milk (not cream) I use Trader Joes brand 1 cup water (to thin out consistency) 2 tablespoons cashew butter 2 scoops collagen powder 2-3 medjool dates You can also add in avocadoes, chia seeds, cinnamon powder, vanilla extract, hemp seeds, What else do you like adding to your breakfast smoothies? #breakfastsmoothie #foodforlittles #toddlermeals #healthyeating #wellnessjourney #wellnessthatworks #easyrecipes #holistichealth #summerrecipes #holisticnurse #toddlermom
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.***
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