12 Days of Detox
To order 12 Days of Detox products follow these links: Complete shakes OR Fruit, Vegetable & Berry Trio 12 DAY Cranberry Detox Recipe: For more information on how you can make one simple change for your health go to my blog post
LONGEVITY
Elevate Your Mind – Memory & Focus Supplements
Learn More about Omegas on my blog ORDER HERE
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Plant Forward Diet Masterclass
To view this FREE Plant-Forward Diet Masterclass Click HERE and mention “Plant Forward Masterclass” to get this great information. 🌿✨ Watch our FREE Plant-Forward Masterclass Discover the art of incorporating more plants into your meals! Learn the health benefits of a plant-rich diet. Perfect for beginners and seasoned cooks alike. Contact Us and mention “Plant Forward Masterclass” to get this great information. For more great health information follow us on Pinterest and Facebook
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Get More Plants In: Tasty Tips for Picky Eaters
Get More Plants In: Tasty Tips for Picky Eaters Have you ever wanted to get more plants in your kid’s diet? Need some tasty tips for your picky eaters? Are your kids always sick? A huge part of a healthy immune system is incorporating a variety of plants. (See why plants can help keep us healthy and avoid illness). So how do we get picky eaters to eat more fruits and vegetables? Meet this inspiring couple who has mastered getting more plants into their kids’ diets and will share their tasty tips for picky eaters. With a blend of creativity and patience, they turn mealtime into a fun and engaging experience. With their tips and tricks, they’ve transformed mealtime struggles into joyful adventures, ensuring their children enjoy a variety of nutritious foods. Join them in discovering tips and tricks to get more plants in! Check out this link to find the products they promote. For more tips for picky eaters go to my Pinterest site and for any questions, contact me
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One Simple Change for Better Health
For more information on the Juice Plus Products click HERE to browse products and learn more Follow us on Facebook and Pinterest for more great tips and articles
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Staying Healthy: Boosting Your Immunity with Fruits & Vegetables
Staying Healthy: Boosting Your Immunity with Fruits and Vegetables As the cold months are rolling in here in Ohio I think about ways to stay healthy and boost my immunity and a diet rich in fruits and vegetables is a great way to do that. Colder weather can mean more people are huddled together inside and we tend to pick up illnesses more often. But how does a diet rich in fruits and vegetables help our immune system? Fruits and vegetables play a crucial role in boosting our immune system through several key mechanisms: 1. Fruits & Vegetables: Rich in Vitamins and Minerals Vitamin C: Found in citrus fruits, strawberries, and bell peppers, vitamin C is essential for the production of white blood cells, which are vital for fighting infections. Vitamin A: Present in carrots, sweet potatoes, and leafy greens, vitamin A helps maintain the integrity of skin and mucosal cells, serving as a barrier to pathogens. Zinc: Found in legumes and seeds, zinc is critical for immune cell function and helps in the healing process. 2. Fruits & Vegetables: High in Antioxidants Fruits and vegetables are loaded with antioxidants, such as flavonoids and carotenoids, which help combat oxidative stress. Think of antioxidants as the warrior that fights of the damage that stress does to our immune responses. Antioxidants reducing inflammation and supporting overall immune health. 3. Fruits & Vegetables: Source of Fiber Dietary fiber, abundant in fruits and vegetables, supports gut health by promoting the growth of beneficial gut bacteria. A healthy gut microbiome is linked to a strong immune system, as a significant portion of the immune system is located in the gut. For more on gut health see my blog on this topic. 4. Fruits & Vegetables: Anti-Inflammatory Properties Many fruits and vegetables have anti-inflammatory effects, which can help reduce chronic inflammation—an underlying factor in many diseases. Foods like berries, leafy greens, and tomatoes can help improve the immune response. 5. Fruits & Vegetables: Hydration Many fruits and vegetables have high water content, which helps keep the body hydrated. Proper hydration is essential for maintaining healthy cellular functions and supporting immunity. 6. Fruits & Vegetables: Phytonutrients Fruits and vegetables contain phytonutrients, (basically micronutrients) which have various health benefits, including enhancing immune function. These compounds can help protect cells and support the body’s natural defense mechanisms. 7. Fruits & Vegetables: Supports Healthy Weight A diet rich in fruits and vegetables can help maintain a healthy weight, reducing the risk of obesity-related conditions that can impair immune function. My Recommendations 1. Plan Your Meals Around Produce Planning your meals aiming for half your plate filled with colorful produce Make Soups and Stews: Use a variety of vegetables to create warm, comforting soups. Add beans or lentils for protein. Roast Your Veggies: Roasting enhances the natural sweetness of vegetables like carrots, parsnips, and squash. Toss them with olive oil and your favorite herbs for a delicious side dish. Smoothies for a Boost: Even in winter, smoothies can be a great way to consume fruits. Use frozen berries or add spinach for an extra nutrient kick. The one I use is Complete by Juice Plus and can even be consumed as a hot beverage. To order click here Explore New Recipes Experimenting with new recipes can keep your meals exciting and encourage you to try new fruits and vegetables. Look for: Vegetable Stir-Fries: Combine seasonal vegetables with lean protein and whole grains for a quick, healthy meal. Fruit-Based Desserts: Opt for baked apples or poached pears as a healthier dessert option that satisfies sweet cravings. Salads with a Twist: Incorporate winter greens like kale or spinach and add nuts, seeds, and dried fruits for texture and flavor. 3. Stay Mindful of Your Diet Winter can be a time of overindulgence, especially during the holidays. Stay mindful by: Eating with Intention: Focus on nutrient-dense foods and listen to your body’s hunger cues. Staying Hydrated: It’s easy to forget to drink water in the winter. Herbal teas and broths can help keep you hydrated and warm. Limiting Processed Foods: Instead of reaching for sugary snacks, opt for fruit or a small handful of nuts for a healthy boost. 4. Get Creative with Storage With fewer fresh options available, learn how to store fruits and vegetables properly: Freezing: Freeze seasonal produce to enjoy later. Blanch vegetables before freezing to preserve nutrients. Canning and Pickling: Consider canning or pickling vegetables for a burst of flavor and nutrients throughout the winter. My husband cans green beans, tomatoes, peppers and pickles okra for use during the fall and winter seasons. 5. Connect with Local Produce Support your local farmers by shopping at winter farmers’ markets. This not only helps your community but also ensures you get the freshest produce available. 6. Supplement with High-Quality Fruit & Vegetable Supplements (Not a Multi-vitamin) I don’t take a multivitamin as they have been known to cause more harm than good (in some cases) and they are not always well absorbed (hence the bright yellow pee). Instead I eat a fruit and vegetable supplement made by Juice Plus. I have taken these for the past five years and have noticed a big difference in how often I am sick as well as doctor visits. There are almost 50 studies on this product and it is endorsed by many healthcare providers which is why I love it so much. I don’t recommend things I am not willing to try and that I love. Learn more about the products I endorse by clicking here Conclusion Staying healthy in winter doesn’t have to be difficult. Incorporating a variety of fruits and vegetables into your diet is one of the most effective ways to support your immune system. By increasing your intake of fruits and vegetables, you can nourish your body, boost your immune system, and enjoy the delicious flavors of the season. Remember, a little planning and creativity in the kitchen can go a long way in maintaining a balanced diet.
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Top Back-to-School Health Tips for a Healthy School Year
As summer fades and the school year approaches, it’s important to ensure that both students and parents are prepared for a healthy and successful academic year. I remember dreading the start of school because typically one child would come home with some type of illness, which led to the other two kids getting sick too. Here are some Back-to-School Health Tips for a healthy school year to help boost immunity and maintain energy levels so everyone can start off on the right foot. 1. Prioritize Balanced Nutrition A well-rounded diet is crucial for maintaining energy levels and overall health. Focus on incorporating a variety of foods into your meals, including: Fruits and Vegetables: Aim for a colorful plate with a mix of fruits and vegetables. They are packed with essential vitamins and minerals. Whole Grains: Opt for whole-grain options like brown rice, oatmeal, and whole-wheat bread to maintain energy. Lean Proteins: Include sources like chicken, fish, beans, and nuts to support muscle growth and repair. Plan Ahead: I like to plan meals on the weekend so that I know what we are having during the week (especially helpful for those who have busy schedules with kids). 2. Start the Day with a Healthy Breakfast Breakfast is the most important meal of the day, especially for students who need to stay focused and energized. Choose options that combine protein, fiber, and healthy fats, such as: Greek yogurt with fruit and a sprinkle of nuts Whole-grain toast with avocado and a poached egg Smoothies made with spinach, banana, and almond milk (I use the Juice Plus Complete Shake which is very versatile and comes in vanilla and chocolate). Send me a message to try a sample. 3. Stay Hydrated Proper hydration is key to maintaining cognitive function and physical performance. Encourage kids to drink water throughout the day. Limit sugary drinks and consider adding: Infused Water: Add slices of lemon, cucumber, or berries for a flavorful boost. Herbal Teas: Opt for caffeine-free options like chamomile or peppermint. 4. Pack Nutritious Lunches When preparing school lunches, aim for a balance of macronutrients: Lean Proteins: Chicken slices or low-fat cheese sticks Complex Carbs: Quinoa, whole-grain wraps, or whole-grain bread Fresh Produce: Carrot sticks, apple slices, or a side salad – kids also enjoy growing their vegetables and will usually eat what they grow. Some schools have added Tower Gardens allowing kids to grow food in the classroom and they will usually eat what they grow. Using a variety of colorful vegetables can make lunch more appealing and nutritious. 5. Healthy Snack Choices Healthy snacks can prevent overeating at meal times and maintain energy levels. Keep these snacks handy: Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds Fruit: Fresh fruit or dried fruit like raisins and apricots Vegetable Sticks: Pair with hummus or a yogurt dip 6. Limit Processed Foods and Sugars Excessive sugar and processed foods can lead to energy crashes and affect concentration. Reduce the intake of: Sugary Cereals: Opt for unsweetened or low-sugar alternatives. Packaged Snacks: Choose whole foods over chips or cookies. Soda and Sweetened Drinks: Replace with water, milk, or 100% fruit juice 7. Choose Supplements Wisely & Try Some Free Products Kids don’t always get all the nutrients they need so may need supplements to fill the gaps. Multivitamins can do more harm than good sometimes. Instead of a synthetic multivitamin, choose a whole food nutritional supplement like the one I recommend (Juice Plus made from whole fruits and vegetables from a farm…you could say FARMacy rather than PHARMacy). These products are amazing and have made such a difference in our lives. At a visit to the pediatrician after starting my kids on Juice Plus, the doctor was surprised to say that my daughter hadn’t had any sick visits within the year, (which was unusual). With their Healthy Starts program a child can get the product FREE from their 4th birthday until they are 26 years old (with a paying adult supply) – buy one get one free is always good! Click here for a free Back to School Planning Guide which includes a lunchbox planner, delicious snack guide, and the Start Strong Challenge We hope these back-to-school health tips can help your kids have a healthy and successful school year!
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Top 10 Superfoods: Dietitian-Recommended Picks
Introduction: What are the top 10 Superfoods according to dietitian recommendations and what is a superfood? Below are the top 10 Superfoods that dietitians recommend, but what are superfoods? Superfoods are nutrient-dense foods that are essential for promoting longevity by providing a wealth of vitamins, minerals, antioxidants, and other beneficial compounds. These foods not only support overall health, but also contribute to vitality, energy, and a longer, healthier life. According to an article in Today’s Dietitian over 500 dietitians were surveyed on the Top 10 Superfoods: Dietitian-Recommended Picks and these are their and my recommendations. 1. Fermented Foods Fermented foods like yogurt, kimchi, and kombucha are rich in probiotics that support gut health, immune function, and overall well-being. A healthy gut is linked to longevity and improved resilience against age-related diseases. Watch for an upcoming blog on how to make your own kombucha! 2. Blueberries Blueberries contain antioxidants that help combat oxidative stress and inflammation, contributing to brain health, heart health, and longevity. 3. Seeds (Chia, Flax, Hemp) Seeds like chia, flax, and hemp are excellent sources of omega-3 fatty acids, fiber, and protein. They support heart health, and brain function, and provide sustained energy, essential for maintaining a vibrant life. 4. Avocado Avocados are rich in monounsaturated fats, vitamins (including B vitamins, C, E, and K), minerals (such as potassium and magnesium), and fiber. They support heart health, skin health, and overall longevity. 5. Nuts (Almonds, Walnuts) Nuts are packed with healthy fats, fiber, vitamins, and minerals. They support heart health, and cognitive function, and provide sustained energy, promoting longevity. 6. Green Tea Green tea is rich in antioxidants, which help protect cells from damage and support heart health and brain function. 7. Pulses (Beans, Lentils, Chickpeas) Pulses are edible seeds of legumes including beans, lentils, chickpeas, and peas. These seeds are rich in protein, fiber, vitamins, and minerals. Pulses are excellent sources of plant-based protein, fiber, vitamins, and minerals. They support digestive health and weight management and provide sustained energy. 8. Mushrooms Mushrooms are rich in antioxidants, vitamins (such as D), and minerals (including selenium), which support immune function and brain health. 9. Ancient Grains Ancient grains like quinoa, farro, and barley are rich in fiber, vitamins, and minerals. They provide sustained energy and support digestive health. 10. Salmon Salmon is rich in omega-3 fatty acids, supporting heart health, brain function, and joint health. It also provides high-quality protein, vitamins (including D), and minerals (such as selenium), important for overall longevity. For more on omega-3 fatty acids refer to my blog. Conclusion Incorporating these Top 10 Superfoods: Dietitian-Recommended Picks into your diet can significantly enhance your health and longevity. These nutrient-dense foods provide essential nutrients that support cellular health, combat oxidative stress, and promote overall well-being. Start integrating these superfoods into your daily meals to support a longer, healthier life. My Recommendation I like to incorporate superfoods into my diet throughout the day. I enjoy having yogurt with blueberries (and other fruits), walnuts, and chia or flax seeds for a snack. My morning Complete protein shake is delicious and I sometimes add chia seeds. You can even add avocado to make it extra creamy. The Complete Shake alone contains superfoods like quinoa and amaranth. Green tea can act as a liquid for smoothies to replace high-calorie juices or even water. Dinner can include grilled salmon, quinoa with mushrooms, and black beans. To ensure I get more superfoods in my diet I consume the Juice Plus trio of fruits, vegetables, and berries along with their amazing omega supplement daily.
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The Essential Guide to Omegas: Benefits of Omega-3, 5, 6, 7, 9
The Essential Guide to Omegas: Benefits of Omegas – 3,5,6,7 and 9 What are the benefits of Omegas 3, 5, 6, 7 and 9? Omega fatty acids provide essential nutrients that support heart health, brain function, and help reduce inflammation in the body, promoting overall well-being. In today’s blog, we will explore the benefits of omega fatty acids—essential nutrients crucial for your health. Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. See my recent post on omega-3s by clicking here. Understanding Omegas Omega-3 These are considered “healthy fats” because they may support your heart health including lowering triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood or algae) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. They also help to support brain function and to reduce inflammation. Omega-5: Found in pomegranate seed oil and coconut oil and helps support skin health, may aid in reducing inflammation. Omega-6: Important for brain function and hormone production, found in sunflower, safflower, soy, sesame and corn oils. Omega-7: Supports skin health, digestive health and may affect metabolism, found in sea buckthorn oil. Omega-9: Supports heart health, reduces inflammation. Found in olive oil, safflower oil, sunflower oil, canola oil, almond butter, avocados, and nuts like almonds and macadamia nuts Benefits of Omega Heart Health: Omega-3, 6, and 9 fatty acids support cardiovascular function. Brain Function: Omega-3 and 6 help maintain cognitive abilities and mood. Skin Health: Omega-5 and 7 contribute to skin hydration and elasticity. Inflammation: Omega-3, 5, 7, and 9 help reduce inflammation in the body. Digestion: Omega 7. Incorporating Omegas into Your Diet Fish and Plant Sources: Include fish like salmon and trout, and plant-based sources like flaxseeds, chia seeds, and walnuts in your diet. These can easily be added to smoothies and salads for an omega boost. Supplements: Consider omega supplements like fish oil or algae-based supplements to ensure adequate intake. Conclusion Omegas are essential for overall health, supporting everything from heart and brain function to skin health and inflammation reduction. By incorporating omega-rich foods and supplements into your daily routine, you can enhance your well-being and promote a healthier lifestyle which will help with longevity. Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan and contains a complex blend of omegas 3, 5, 6, 7 and 9, is certified to be safe and meets high quality standards. The omega-3s it contains do not come from fish, but rather the algae they eat, which makes them well tolerated. For more information or to try the one I use click here For more information on the benefits of the various omegas and the omega index, check out my blog entitled “Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil”
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Plant-Based Omega-3 Supplements: Benefits and Why They Are Better Than Fish Oil Supplements
Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil Explore the advantages of plant-based omega-3 supplements as a healthier alternative to fish oil. Discover how these supplements benefit your health and contribute to sustainability. Introduction: Many people take omega-3 supplements because they provide nutrients that are important for heart health, brain function, and reducing inflammation in the body. These supplements can also help babies develop their thinking skills, improve eye health, and may even help with conditions like arthritis and depression. Getting enough omega-3s in your diet is good for your overall health and helps keep your immune system strong to help with longevity. Omega-3 supplements come from fish that get these nutrients from eating algae. An alternative to eating fish or taking fish oil supplements is going straight to the source and choosing plant based omega-3 supplements made from algae. Plant based omega-3 supplements have benefits and are better than fish oil. They are better for the environment and safer than getting omegas from fish because they don’t have harmful chemicals. It’s important to understand where omega-3s come from and make smart choices for your health in the long run. The Problem with Getting Omega-3s from Fish Oil Toxic Contaminants: Fish can contain mercury, PCBs, and dioxins, which accumulate in the body and pose health risks. Environmental Impact: Overfishing and unsustainable practices harm marine ecosystems and threaten fish populations. Ethical Concerns: Many individuals avoid fish products due to ethical reasons or dietary preferences. The Benefits of Plant-Based Omega-3s Derived from Plants: Plant-based omega-3 supplements provide a sustainable and vegan-friendly alternative to fish oil. No Contaminants: Plant-based omega-3s are free from harmful pollutants found in fish, ensuring safety for long-term use. Rich in ALA and DHA: Plant-based sources naturally contain ALA (alpha-linolenic acid) and some also include DHA (docosahexaenoic acid), essential for brain health, heart health, and overall well-being. Less or No Indigestion: Plant-based omega-3s won’t cause the indigestion and unpleasant burping associated with fish oil supplements. Why Choose Plant-Based Omega Supplements Purity and Potency: Plant-based omega-3 supplements are purer without contaminants, supporting cardiovascular health, cognitive function, and reducing inflammation. Sustainability: Plant-based sources have minimal impact on marine ecosystems and contribute to conservation efforts. Incorporating Omega-3s into Your Diet Daily Supplement: Incorporate plant-based omega supplements into your daily routine for optimal intake. Nutrient-Rich Diet: Enhance your meals with plant-based sources of omegas such as omega 5, 6, 7 & 9 with flax, sunflower and chia seeds, olive oil, pomegranate seed oil, avocados, nuts (such as almonds, walnuts, macadamia and peanuts),and leafy greens Consult Your Doctor: Before starting any new supplement regimen, consult your healthcare provider for personalized advice as omegas can provide blood thinning effects. Conclusion Opt for plant-based omega-3 supplements for a safer, sustainable, and ethical choice compared to fish-derived omegas. Support your health with essential fatty acids without the risks associated with excess fish consumption. Embrace plant-based omega-3s for a healthier you and a healthier planet. How do you know if you are getting enough Omega-3s? The Omega 3 index can tell us whether we have adequate omegas in our tissues and organs to have a protective effect. A score of over 8% is considered protective against disease and is optimal for longevity. Learn more with this video. Your medical provider can order tests for this OR there are home kits that are available as well at Amazon Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan, contains a complex blend of omegas 3, 5, 6, 7 and 9, is certified to be safe and meets high quality standards. The omega-3s it contains do not come from fish, but rather the algae they eat which makes them well tolerated. For more information or to try the plant based omegas I use click here. To learn more from a doctor about omegas view this video. For more information on the benefits of the various omegas and the omega index, check out my blog here.