Authentic Self Wellness Girl

Smoothie of the Day: Almond, Banana and Orange Smoothie

editorauthenticselfwellnessgirl — Mon, 23 Jan 2012 16:16:18 +0000

Are you a big fan of almonds? Did you know that almonds are loaded with antioxidants to help your immune system stay strong? Add some almonds to your morning smoothie/juice routine with this recipe. It’s not only delicious but it’s full of beneficial nutrients. Strawberries contain vitamin K, magnesium, manganese, copper, omega-3 fatty acids, fiber, folate, vitamin B6, potassium and vitamins B2 and B5. Bananas are a good source of vitamin B6, vitamin C, potassium, and dietary fiber. Give this smoothie a try today!

Almond, Banana and Orange Smoothie

1/2 C fresh orange juice
5 fresh hulled strawberries
1 banana
1 Tbsp flax oil (I use Barleans Organic Flaxseed Oil because it’s been cold pressed)
2 Tbsp wheat germ
2 Tbsp chopped almonds

In your blender, process all ingredients until smooth. Pour into a tall glass and serve. Enjoy!

Daily Nutrition Tips for Teens: Eating Enough EFAs (Essential Fatty Acids)

editorauthenticselfwellnessgirl — Mon, 23 Jan 2012 16:12:11 +0000

For many years, fats were considered the enemy. A lot of people avoided eating foods with fat so they would not get fat! I remember a friend of mine telling me she would never eat nuts or avocados because she didn’t want to “get chubby” again. Unfortunately, we need good fats from foods like nuts, avocados, fish, chia seeds (I like the organic black chia seeds from The Chia Co), flaxseed oil (I use the organic, cold-pressed flaxseed oil from Barleans), coconuts and olives to think and function properly. They are essential for cell growth and many other important body functions. How can you tell if you need EFA (Essential Fatty Acids) in your diet? Some signs of EFA deficiency include:

Excessive wax in the ears (almost a runny or gooey wax)
Dandruff on the scalp
Red, scaly skin on hands
Dry eyes, mouth, and throat
Thick calluses
Dry skin

Don’t forget to eat your fats!

Daily Moment of Authenticity

editorauthenticselfwellnessgirl — Mon, 23 Jan 2012 16:08:42 +0000

“Make one person happy each day and in forty years you will have made 14,600 human beings happy for a little time at least.”

- Charles Wiley

Nutrition Webisode: Easy and Energizing Breakfasts

editorauthenticselfwellnessgirl — Thu, 19 Jan 2012 13:32:47 +0000

In this nutrition webisode, Margaux Jean, B.S., N.T.P. (Certified Nutritional Therapy Practitioner) shows us some super easy and nutritious breakfasts that will naturally sustain our energy levels. These breakfasts include chia seeds with Greek yogurt, an easy avocado recipe (Avocado Sunrise), super snack bars, and Energizing Oatmeal with flaxseed oil.

The Daily Scoop: Onions for Amazing Health!

editorauthenticselfwellnessgirl — Thu, 19 Jan 2012 12:46:00 +0000

Are you a fan of onions? Did you know that eating onions on a regular basis has been associated reducing the risk of heart disease, lowering cholesterol levels, and reducing blood pressure? Onions also have a concentrated source of flavonoid phytonutrients that have anti-inflammatory benefits and have been suggested to promote heart health. They are full of manganese, copper, sulfite-detoxifying molybdenum, potassium, phosphorus, and tryptophan. Include an onion in one of your meals today!

Foods I’m Loving: Coconut Oil!

editorauthenticselfwellnessgirl — Thu, 19 Jan 2012 12:42:53 +0000

I’ve been using coconut oil for a lot of things lately, and not just for cooking! I rub it on my lips, skin, and sometimes even my hair. I always love the way it tastes and smells; it reminds me of summer vacation! Coconut oil has powerful antimicrobial and antifungal properties. It has been shown that coconut oil can help ease the symptoms associated with throat infections, pneumonia, sinusitis, food poisoning, urinary tract infections, conjunctivitis, and stomach ulcers. Coconut oil has a neutral effect on blood cholesterol, even in situations where coconut oil is the sole source of fat. Remember that the saturated fats found in French fries are totally different than the health saturated fats in natural foods like coconuts. Coconut oil aids in the absorption of calcium, magnesium, and amino acids. When buying coconut oil, always go for the best; virgin or extra virgin coconut oil because then it is never hydrogenated or partially hydrogenated, and it is processed without high heat and chemicals. I personally always use Barlean’s Extra Virgin Coconut Oilbecause it has been cold-expeller pressed and is 100 percent organic.

DID YOU KNOW:

- Coconut oil has been shown to boost your immune system, keeping you healthy during cold and flu season.

- In addition to promoting a healthy heart, coconut oil is known to improve your metabolism and energy production.

- Populations that consume coconuts as a major part of their diet are rarely troubled by osteoporosis.

Smoothie of the Day: Omega Apple Pie Smoothie

editorauthenticselfwellnessgirl — Thu, 19 Jan 2012 12:39:01 +0000

When I first tried this smoothie, the first thing thought that came to me was, “this tastes like comfort food!” It has a delicious but simple flavor that reminded me of the apple pies my grandmother would make. This smoothie is full of nutrients including immune-boosting vitamin C, bone-building calcium, digestion-friendly fiber, and heart-healthy potassium. The chia seeds give this smoothie a big boost of omega-3 fatty acids and protein. I’ve also added organic cold-pressed flaxseed oil to this recipe for more “good fats” to promote healthy hair, skin and nails. Give this smoothie a try today!

Omega Apple Pie Smoothie

3 organic apples (I leave the skins on, but it’s up to you if you want to peel it off)
1/2 tsp. ground cinnamon
1 1/2 C almond milk
1 Tbsp. chia seeds
1 Tbsp. flaxseed oil (try using Barlean’s Organic Flaxseed Oil)

Add all ingredients to your blender and process until smooth. Pour into a tall glass and serve. Enjoy!

Nutrition Tip of the Day: Getting Enough Selenium!

editorauthenticselfwellnessgirl — Thu, 19 Jan 2012 12:31:26 +0000

Many teens are familiar with the mineral selenium but they aren’t really sure what it does for their bodies. Selenium-rich foods are important for protecting our cells from damage caused by free radicals. It also helps to lower the risk of joint inflammation and it enables thyroid hormone production. Research has suggested that selenium can aid in the detoxification of mercury in the body. It’s also been shown to help prevent some cancers. Symptoms of selenium deficiency include weakness or pain in muscles, whitening of the nail beds, and the discoloration of skin and/or hair. Incorporate selenium into your diet by eating crimini mushrooms, Brazil nuts, wild-caught salmon, oats, sunflower seeds, garlic, broccoli, and brown rice. You can also get selenium from asparagus, spinach, and cage-free organic eggs.

The Daily Scoop: A+ Foods for Vitamin A!

editorauthenticselfwellnessgirl — Mon, 16 Jan 2012 17:18:12 +0000

Did you know that an estimated 44 percent of Americans are not getting enough vitamin A? This is an important vitamin responsible for helping prevent cancer and heart disease. It is also beneficial for eye health and helps in the formation of strong bones and teeth. We need vitamin A to help keep our immune system strong to fight off colds and flu. Be sure you are getting enough vitamin A in your diet by eating foods like cantaloupe, carrots, spinach, mangos, peaches. You can also get it from eating Swiss chard, bell peppers, sweet potatoes, collard greens, and winter squash.

Foods I’m Loving: Cashews!

editorauthenticselfwellnessgirl — Mon, 16 Jan 2012 17:13:35 +0000

I love nuts and cashews have always been one of my favorites. They are a super tasty and nutritious food. Cashews are indigenous to the Americas but are widely cultivated in India and Africa. They are a great on-the-go snack and can be used in a variety of different recipes. Cashews have a lower fat content than most nuts. That being said, the fat that is in cashews is unsaturated, the same heart-healthy fat that is found in olive oil (oleic acid). Oleic acid has been shown to promote good cardiovascular health, even in individuals with diabetes. Cashews are a good source of magnesium, a mineral that helps regulate nerve and muscle tone. Cashews are also rich in minerals that help to maintain healthy bone density. They are a very good source of copper which is a cofactor for enzymes necessary for proper bone metabolism. Cashews are also rich in phytosterols, phytonutrients that can help block cholesterol absorption and lower cholesterol levels in the body.

DID YOU KNOW:

- Cashews are a good source of sleep-promoting tryptophan.

- Adding cashews to salads and sauteed dishes is a great way to benefit from their nutrients.

- You can purchase organic cashew butter in stores for a delicious and nutritious spread. Just be sure you refrigerate it after opening.