Guilt Free Raw Hot Chocolate - A Healthy & Yummy Treat

Brrrr!! If you're in the Northeast like I am you're facing snow, ice and cold temperatures. One of my favorite snowy day treats growing up was hot chocolate. Unfortunately traditional hot chocolate can be high in calories & fat and provides little to no health benefits. If you're craving this yummy drink to warm up I have the perfect solution for you! Raw Hot Chocolate is not only super easy to make, it also super healthy so you can enjoy it guilt free! 

Raw chocolate, or raw cocoa is a Superfood because of it's many health benefits, including being a powerful antioxidant. Raw cocoa is loaded with magnesium which is good for bone health, helps regulate blood pressure and aids in energy production. In addition, raw cocoa promotes cardiovascular health, aids in proper digestion & has been shown to improve mood and battle depression by boosting serotonin levels, . As if that wasn't enough it even has benefits for your nails, skin and hair because it's a good source of sulfur! A healthy, tasty treat that even enhances your beauty?!? Can't beat that! 

So how can you make this healthy treat? 

Ingredients: 
1 cup Almond Milk
1T Raw Cocoa Powder
1/2-1 T honey or other sweetener

Directions: 
Mix all ingredients in a small saucepan and cook over LOW heat. Whisk continuously for about 3-5 minutes until ingredients are mixed well and drink is hot. 

Makes 1 serving

Enjoy and stay warm! 

In Health and Happiness, 
Colleen 
www.colleenmagnani.com

Planning A Week of Healthy Meals

Printable PDF Meal Planner

My Weekly Planner Filled In

You've probably heard the old proverb "failing to plan is planning to fail". I believe this is absolutely true if you are trying to eat a healthy, well balanced diet. Planning meals in advance is NOT just for someone trying to lose weight, it should be something everyone includes in their weekly routine to make healthy eating a way of life. This doesn't have to take a lot of time, and it will actually save you time over the course of the week by cutting back on the number of stops at the grocery store and time spent staring at the pantry trying to decide what to cook for dinner. 

This is something I've been doing for awhile, and my system has become part of my weekly routine. You may find that you want to modify some of my methods to work better for you, and that's fine. The goal is to plan your meals in advance and have the food you need on hand so making healthy choices is easy! 

Here are the steps I follow:

1. Take Out Your Calendar

First I will look at my schedule for the upcoming week so I can get an idea of when my meals will fit in, where I'll be eating my meals, and which nights I have more or less time to cook. 

2. Plan Exercise 

Before I even start planning my meals I plan when I'll be able to fit exercise into my schedule and what type of exercise I'll do. I find doing this in the beginning makes exercise a priority, and similar to step 1, this allows me to see how much time I'll have to prep meals. Try to plan exercise on as many days of the week as possible so that if you have to miss a workout you already have backup workout planned into your schedule.

3. Do Inventory on Your Food Stock

I' look in my pantry, fridge and freezer to see which staples I have and what I need to restock. I try to plan meals around the food I already have to cut down on my weekly grocery bill.  I'll add anything that needs to be restocked to my weekly grocery list. 

4. Plan Breakfasts and Snacks

I typically start with planning breakfasts and snacks because these meals tend to be about the same from one week to the next. I like to have 2-3 different options for breakfast and 3-4 different snack options. If I need to restock any of my staples I add them to the list. Since a lot of snacks and breakfasts include fruit, I typically need to add this to the list each week.

5. Plan Dinner

Planning dinner takes the most time, and I typically do this before planning lunch since I like to eat leftovers for lunch whenever possible. At this point I look back at my weekly schedule and figure out which nights I have the most time to cook, and which nights I need to either prep in advance, plan a slow cooker meal, have leftovers or choose a meal that take minimal prep and cook time. I usually plan for one slow cooker meal per week for nights when I am taking a late fitness class, working late, or have another commitment that will keep me away from home during my typical dinner prep time. 

I'll then think of what meals I feel like cooking and eating in the coming week and go to my recipe binder, cookbooks and online to pull recipes for the meals I decide to cook. I'll look through my pantry again to see what ingredients I have, and I'll add anything I don't have to my grocery list. 

6. Plan Lunches

As I mentioned before, I like to have leftovers for lunch whenever possible. If the meal I'm cooking should have leftovers I'll plan to have that for lunch the next day. At this point I look at my weekly schedule again to see where I'll be eating lunches. My job has me in the car a lot, so unfortunately I eat a lot of meals in my "mobile office". These meals need to be portable and easy to eat on the go, so I have to take that into consideration when planning lunches. If I'm lucky enough to eat at a table I'll typically go for something that's not as "portable", like soup, since it's rare that I have to opportunity to sit and eat at a table! 

I almost always have a salad with lunch either as my main course or as a side, so I'll add my lettuce and salad fixings to my grocery list since I need to replace them weekly. I like to have a piece of fruit with lunch too, so I'll add another fruit to the grocery list at this point. 

7. Add Non-Food Items to Your Grocery List

The only reason I mention this here is because one of the goals of meal planning in advance is to minimize your stops at the grocery store. I find extra stops at the market can equal extra (unplanned) food being brought into the home! So take a look at what else you may need to pick up at the store and add it to your list. 

8. Now You're Ready to Shop! 

I'm a big fan of Fresh Direct, a grocery delivery service in my area, so I just place my order on their website. About once a month I'll take a break from Fresh Direct and do my weekly shopping at the grocery store since Fresh Direct doesn't always have everything I need and their sales are limited.  Since I've created a list of what I need I rarely add anything that's not on the list to my order unless there's a sale on something I use often.

9. Post Your Meal Plan in the Kitchen

I have a small magnetic dry erase calendar similar to this one that I keep on my refrigerator and write the weeks's planned dinners so my husband can see it. I have another planner like the one I posted that includes all my meals and snacks for the week, and I usually keep this on my desk since that where I do most of my planning.

10. Prep In Advance if Needed

I try to do any prep work while dinner for the current night is cooking, if possible. Otherwise I'll do my prep after I eat. 

My prepping involves packing my lunch, snacks (and sometimes breakfast) for the next day the night before. I find his is absolutely essential to make sure I eat my planned lunch and snacks while I'm working. If I leave this for the morning there's a good chance I'll be running late, won't have time to pack my food, and end up eating lunch out. When this happens I tend to eat more than I planned because I don't have snacks so I'm starving by meal time, and food outside isn't as healthy as what I pack for myself. 

At this point I'll also look at my planned dinner for the next night to see if any prep work needs to be done in advance. If I'm having a slow cooker meal the next night I'll do all the prep work the night before and put the crock pot (minus the metal base) in the fridge, then I just pull it out and turn on the cooker in the morning. I also make sure I put any frozen meat in the fridge to defrost so it's ready for tomorrow's meal. 

11. Revise as needed & Have Backups On Hand

Let's face it, as much as I plan it's inevitable that things will some up that interrupt my plans, that's life!  

I like to have some "backup meals" on hand if I don't have time to cook what I planned or if I just don't feel like cooking one night. My freezer is always stocked with a few backups like turkey burgers, homemade soup and homemade tomato sauce that can easily be defrosted and made into a quick meal. 

I hope these tips help you plan a healthy week of meals and snacks. Feel free to download my meal planning template and use it to help you plan your week. Happy planning!

In Health and Happiness, 

Colleen 

www.colleenmagnani.com

New Year's Resolutions You Should Make

Happy New Year!! I may be 8 days late, but better late than never, right?! I always like starting a new year because I'm typically relaxed after a few days off  from work, and turning the page on the calendar symbolizes a fresh start and an opportunity for new beginnings. This year I'm particularly excited to give birth to our Baby Girl in March and to celebrate my sister's wedding in April! 

It's a big year for me, and like other years I've set several goals for myself. My New Year's resolutions in years past have included typical things like exercising more, saving money and eating better. And while these are great goals to have, I aimed to be kinder to myself and more specific with my goals this year. One of my resolutions is to take more pictures, and to create a scrapbook so these pictures don't sit on my camera or phone and get lost. 

In the spirit of the the New Year and resolutions, I thought I'd give you 10 resolutions to think about if you're still setting goals for 2014, (or maybe you're already revising the goals you set on the 1st of this month!).

1. Compliment Yourself

I find New Year's resolutions tend to point out what we're not doing right, and that's a negative way to start a new year. Instead of focusing on your imperfections, try to compliment yourself today and everyday this year. When you do something well take a moment a reflect on a job well done. You don't need to make your self compliments public, (but certainly feel free to post to Facebook or Twitter or call a friend if you'd like!). You can simply write them down in a journal or say them out loud to yourself in the mirror. 

2. Have Gratitude

Start your morning with by being thankful for two or three things each day.  This puts a positive outlook on your day and focuses you on what is good in your life.

3. Brag about your successes

We were told as children not to be modest with our accomplishments, but let’s face it, bragging can feel good, especially when you've worked hard at something. So go ahead, let your accomplishments be known and enjoy your successes!

4. Treat yourself like you would a good friend

Be kind and forgiving to yourself. If you find that you’re beating yourself up or speaking unkindly to yourself, pause and ask if that is how you would speak to a good friend. Many times we are so much harsher on ourselves than we would be with anyone else, and over time this can be exhausting and counterproductive. Give yourself a break and replace criticism with self-love and encouragement.

5. Get a skin check

Visit your dermatologist once a year for a comprehensive skin check.  It’s no secret that skin cancer can affect anyone and that early detection is the key, so this is one visit you don’t want to skip. Try to make the appointment around a memorable date each year, like your birthday, so you remember to go.

6. Get a physical

Yearly physicals can help detect potential health problems early on. Make sure you mention any symptoms you've been experiencing, even if they seem insignificant. At a physical the doctor can order lab work to check things like your risk for diabetes, high cholesterol and Vitamin D levels.

7. Get rid of toxins

Instead resolving to “diet” this year, why not start by looking at cleaning up your current diet and getting rid of toxins. Choosing organic produce, especially for the “Dirty Dozen” (http://www.ewg.org/foodnews/summary.php). Choosing food from this list will cut the amount of pesticides you’re exposing yourself and your family to. Also look at replacing meat with organic, grass-fed, or antibiotic free meat. Stay away from packaged foods as much as possible and focus on whole, real foods like fruits and vegetables, whole grains, nuts, seeds, bean and organic meat and fish. Also limit condiments and pre-mixed seasonings which can be loaded with salt and artificial ingredients. Instead add flavor to your meals by mixing spices from your own spice cabinet and experimenting with simple homemade dressings and sauces.

8. Find exercise you enjoy

The American Heart Association recommends a minimum of about 30 minutes of exercise 5 days a week. This can seem like a lot of time, especially if you’re someone who is always wishing for more hours in a day. If walking or running on a treadmill is something you dread, make it a point to experiment with different types of exercise to find something you like. Sign up for a free trial of Pilates or yoga class at your local studio, start a walking group with neighbors, pull out your bicycle from the garage and ride it around the block, or find a local indoor pool that offers open swim. Get creative and try lots of different things until you find something you truly enjoy and look forward to.

9. Laugh

“Laughter is the best medicine” is something you've probably heard over and over again, but are you doing it? Laughing can reduce stress, relieve depression, boost immunity and make you feel closer to those around you. Allow yourself to let go and enjoy the humor in everyday situations, look at silly photos, or enjoy a few minutes of your favorite comedy. Your body will thank you!

10. Be selfish with your time

If you’re constantly rushing around and wishing there were more hours in a day, resolve to take a look at your commitments this year and be more selfish with giving away your time. It can be hard to get out of that “do it all” mentality, but if you’re finding yourself stressed and unable to make time to do things for yourself (like fitting in that 30 minutes of exercise), you may need to see where you can scale back. Remember you need to take care of yourself before you can take care of others.

Good luck and enjoy 2014! 

In Health and Happiness, 

Colleen 

How To Cut Back On Coffee Without The Headaches

Do you wake up and bee line to the coffee pot before you feel like you're really awake? Or are you at risk for falling asleep at your desk if you miss your afternoon latte? If so you are one of the many people who is "in a relationship" with coffee. And guess what, that's not necessarily a bad thing! Coffee has many benefits that can actually improve your health and prevent disease. But don't rush to the nearest Starbucks just yet because there are some health risks associated with coffee that you should also be aware of. The good news is if you are thinking about reducing your coffee intake or eliminating it completely from your diet I have some helpful tips for you to do just that, so read on!  

Let's start with the good news. In addition to giving you an energy boost ,coffee can actually help prevent many diseases including Type 2 Diabetes, heart disease, Parkinson's and some forms of cancer. In addition it's been shown to help with asthma symptoms for some people and prevent gallstones

After reading all the benefits I bet you're wondering why coffee isn't always the most popular kid on the block. Let's explore some of the problems with coffee and why you may want to cut back.  

1. Increases Blood Pressure

For most people this increase in blood pressure probably won't be a problem, however If you have high blood pressure coffee can elevate it to dangerous levels.  

2. Adrenal exhaustion 

Coffee and caffeine are stimulating your adrenal glands, and overtime this can stress the adrenal glands and cause them to burn out or not function at their optimal level.

3. Sleep Disturbances

Caffeine stays in your body for up to 6 hours, so if you are drinking coffee later in the day you may find that you have trouble falling asleep or staying asleep, or you may not have a restful sleep.  

4. GI/Stomach Issues

Coffee increased gastric motility, which can bother people with conditions such as IBS, Colitis and Chron's Disease.

5. Nutritional Deficiencies

Coffee can impact the absorption of some nutrients including iron, vitamin C and potassium  To maximize absorption of these important nutrients don't drink coffee with your meals or eliminate it completely from your diet.  

6. Increases stress and irritability

Coffee is found to exasperate stress in many people. If you find yourself frazzled on a regular basis, or if you're looking to reduce stress in your life, you may want to think about cutting back on the java.  

7. Dehydrating

Coffee is dehydrating, so make sure you are drinking extra water when you drink coffee.  

8. Aging 

Regular coffee intake may speed up the aging process by accelerating the declination of certain hormones associated with aging. 

9. Concerns During Pregnancy

Greater than 200 mg of caffeine during pregnancy can lead to miscarriage, pre-term labor and slowed fetal growth and development   

OK, so what do you do if you want to cut back on coffee?

I recommend NOT going "cold turkey" to avoid some of the unwanted symptoms of like headaches that can be associated with a rapid coffee detox. Follow these simple tips for an easy transition to a coffee free life!  

1. Determine how much total coffee you're consuming per day. That means adding up your morning and afternoon cups (and everything else in between!) to determine how many ounces of coffee you're guzzling each day.  

2. Cut back on your total coffee intake by 25% ever 3 days until you are down to about 4-6 ounces/day (then move on to step 3). 

Example: Let's say I'm drinking a 12 ounce coffee in the morning and a 12 ounce coffee in the afternoon, I'm drinking 24 total ounces/day.  

Days 1-3 - Reduce consumption by 25% to 18 ounces per day

Days 4-6 - Reduce by another 25 % to 13-14 ounces per day 

Days 7-9 Reduce by 25% again to about 10 ounces per day

Days 10-12 - Another 25% reduction to about 7-8 ounces per day

Days 13-15 - Another 25% reduction to about 5-6 ounces/day

Day 16 - move on to step 3

3. Replace coffee with one 8 oz. cup of green tea/day for 3 days.

4. Now you're ready to stop ALL coffee and green tea and replace it with a healthier alternative like decaf coffee, herbal tea or hot water with lemon (very cleansing) just to name a few. 

If you're still looking for an energy boost in the morning try starting your day with a big glass of water with fresh squeezed lemon in it, and follow up with a fresh green juice. I bet you won't even miss the coffee!  

Brain Food For Pregnancy

It's no secret that eating well during pregnancy is important for the healthy growth and development of the baby, but did you know that the foods you eat can actually impact how your baby's brain develops? There are several nutrients that are key to the proper growth and development of baby's brain. In fact some of these nutrients are not produced by your body and can only come from the foods you eat or supplements you take. Here's a list of the top brain foods to eat during pregnancy. 

1. Wild Alaskan Salmon 

Salmon is rich in DHA, an omega 3 fatty acid that is an important building block for baby's brain, as well as immune system and eye development. Your body doesn't make DHA, so you need to get it from foods or supplements. DHA is found is other types of fish, but it's important to stick to low mercury sources while you're pregnant. The recommendation is for about 12 ounces a week. Since this is a large portion to eat at once, plan on eating 2-3 smaller portions throughout the week. Salmon is delicious alone, but can also be a great protein source to add to salads, sandwiches, or even an omelet. 

2. Nuts and Seeds

Nuts and seeds are high in several nutrients that are important to the healthy development of the baby's brain during pregnancy. Argine is one nutrient found in nuts and seeds, and it's important for women to have even before they are pregnant because it plays a role in ovulation and implantation. During pregnancy it assists with healthy pregnancy progression as well as labor and delivery. Magnesium is another nutrient found in nuts and seeds. Your need for this nutrient go up during pregnancy, and it is essential for the baby's nervous system development. Nuts and seeds are also rich in Omega 3s, which are important for the brain development. Good sources include pumpkin seeds, walnuts, flax seed and chia seeds. Try to have 1 handful of nuts a day or 1-2 Tbsp. of ground seeds such as flax. 

3. Dark Leafy Green Veggies  

Dark leafy green veggies such as spinach, kale, broccoli and collards are high in folate, which is essential for the neural tube development and iron which carries oxygen to the brain. They're also rich in fiber and iron. Aim for 1-2 cups/day of organic greens. 

4. Dark Red & Purple Fruits

Fruits that are a deep red or purple in color such as blueberries, cranberries, raisins, red grapes and prunes tend to be high in antioxidants that protect the brain during development and decrease free radical damage. In addition they are also good sources of fiber and iron.  Aim for at least 1 cup per day. 

5. Eggs

Eggs are a good source of choline which may help your baby learn and remember in early childhood. Some studies have shown that low choline intake during pregnancy can affect the brain's blood vessel growth and hinder a baby's brain development. In addition, eggs are a good source or protein and can be purchased in DHA or Omega 3 varieties. 

6. Protein

Protein is needed to make new cells, so it's important to get enough of it throughout your pregnancy. Good sources include lean meats, fish, eggs, beans, legumes and organic dairy products. 

7, Legumes 

Legumes and beans such as black, lima, pinto, kidney and navy are good sources of Thiamin, a B vitamin that your body needs more of during pregnancy. In addition, legumes are a complex carb and good sources of protein, fiber, iron, folate and zinc. Aim for 1/2 - 1 cup/day.

8. Healthy Oils

Oils such as olive, flax and grapeseed are good sources of Omega 3s and healthier options than oils like corn, vegetable and canola. Coconut oil is another healthy oil and can help boost brain energy. 

9. Sea Vegetables  

Sea vegetables such as nori and seaweed are good sources of iodine, which in important for the brain and spinal cord development. They're also good sources of folic acid, choline and omega 3s.  

10. Whole Grains

Whole grains provide nutrients such as choline, B6, folate & iron, which are important for mom and baby's brain function. Examples of whole grains are quinoa, oats, millet, brown rice and barley.  

Since it can be hard to get all the nutrients you need during pregnancy, remember to take a good quality prenatal vitamin that includes DHA. If you need help planning your diet to include important brain foods during pregnancy, please feel free to contact me. 

Prepping For Pregnancy

Are you thinking about trying to get pregnant soon? If so you need to read on. Many women don't start thinking about taking extra special care of their bodies until they're already pregnant, but unfortunately by that time it may be too late. If you are thinking of getting pregnant NOW is the time to start getting your body ready. Here are a few things you can start doing today to make sure your body is in the best shape and ready for pregnancy.  

1. Get Your Weight In Check

If you are overweight or obese now is the time to get those extra pounds off before you get pregnant. Studies have shown that women who are overweight or obese are at a higher risk for complications such as miscarriage, high blood pressure and gestational diabetes. Start by replacing processed foods with whole, natural foods, cut back on portions and ditch any sweetened drinks like soda, juice, and yes, even your favorite latte (sorry!!).  Also look at increasing your physical activity to burn off extra calories. If this sounds like something you've tried...maybe dozens of times without success... don't be afraid to ask for help!! You may need to work with someone who can take a careful look at what will work for you and build a plan that's designed for success.  

2. Detox

We encounter toxins every single day from the food we eat, air we breathe, household cleaning products, cosmetics, and more. If you are thinking about getting pregnant you want to detox your body now to remove some of these toxins. Detoxing during pregnancy is not recommended, so now is the time to do it. Stay tuned to future blog posts for more information on detoxing, or contact me for a personal assessment.   

3. Reduce Stress

Being over stressed is dangerous to you now, and it will continue to be dangerous to you and baby during pregnancy. If you are stressed you want to take a careful look at what is causing stress in your life. If stress comes and goes, try incorporating stress management techniques into your everyday routine such as exercise, breathing exercises or a calming bubble bath. But if stress is more of your everyday norm, you need to seriously consider making big changes to get rid of stress. This may be something drastic like changing jobs, looking for a new place to live or removing toxic people from your life, but it's something you need to do before you get pregnant to ensure you and baby aren't chronically stressed during pregnancy.  

4. Increase Physical Activity

It's no news that regular physical activity is good for your overall health and well-being, and doctors recommend light physical activity during pregnancy. Exercise during pregnancy has benefits such as helping with mood, increasing energy, relieving stress and managing an appropriate weight gain. However, if you were not previously exercising before pregnancy your doctor may not recommend starting an exercise routine during pregnancy. That's why it's really important to start a routine now so you can continue a modified version of exercise during pregnancy and reap all the benefit it has to offer to you and baby!

5. Clean Up Your Diet

Eating well before pregnancy is important to build up your stores of vital vitamins and nutrients. You also want to get into the routine of eating well now so you can continue with good habits once you're pregnant. Start by getting rid of processed junk food and replace it with whole natural foods. Load up on (organic) fruits and vegetables to get lots of good vitamins and minerals. Increase your intake of Omega 3s found in foods such as salmon, pumpkin seeds and walnuts. Make sure you're eating foods high in Folic Acid. This is a nutrient that's super important to get enough of BEFORE pregnancy because it's vital to the proper development of the fetus. Folic acid is found in many fruits and vegetables, particularly dark leafy greens and citrus fruit. It's also fortified in many foods like cereals and grains. I also recommend taking a high quality multi-vitamin before your get pregnant. You can even start taking a pre-natal vitamin before you get pregnant because it will have higher amounts of nutrients that are important to have during pregnancy. 

6. Manage Medical Conditions and Assess Medications

If you are currently being treated for any medical conditions or if you take medications, you want to work with your doctors before pregnancy to get your conditions under control and possibly stop medications or switch to ones that are safer during pregnancy. This is particularly important for anyone with diabetes. You definitely want to get your blood sugars at your target before getting pregnancy because going into pregnancy with elevated sugar levels is very dangerous to the fetus. Many medical conditions can be helped naturally by making diet and lifestyle adjustments. I recommend working with a dietitian who can look at your medical conditions and medications and make recommendations specific for your needs. It's important to only work with someone who is willing to communicate with your doctors since many conditions need to be treated very carefully. 

If you are planning on getting pregnant and would like to set up a consultation to determine what you should do to improve your health before getting pregnant, please contact me.  

Colleen Mangnani RDN, CDE

August Favorites

t's that time again for my monthly favorites! I have to admit I wasn't that adventurous with new foods this month like I usually am.  I'd like my monthly favorites to be more than just food, so I'll start with that trend this month since I don't have many new foods to add. So here goes. 

1. Stainless Steel Water Bottle  

It's really important to stay hydrated, especially in the hot summer months. To determine how many ounces of water you need each day, divide your weight in pounds by 2. For example, if you weigh 130 pounds you will need about 65 oz. of water a day. I also recommend adding 8 ounces of water for every caffeinated beverage you drink You'll also need more water when you're active or if you're sweating from the heat. You may need more or less water depending on your age or any medical conditions you might have, so just use this as a guide.

I love these stainless steel bottles that I ordered from Amazon for about $8 a piece. Since I'm out all day and in and out of my car, I fill up 3 of these 25 oz water bottles and take them with me. I fill them with half ice, half water and the bottle keeps pretty cold until the end of the day. They're dishwasher safe, but most of the time I just wash them with a brush. Plastic water bottles are not safe, especially if they're sitting in a hot car all day. Plus the reusable bottles are much more environmentally friendly.

2. Crock Pot

I usually get the most use out of my Crock Pot in the winter months for stuff like chili and stew, but it's made an appearance a few times in August. I had a few nights when I was working late and knew I wouldn't feel like cooking when I got home, so I threw some stuff in the crock pot and let it cook while I was out. I usually prep the night before and store the pot in the fridge overnight, then all I have to do in the morning it transport the pot to the counter and turn it on. I have a Crock Pot with 4 different temperature settings (low, medium, high, warm) and a timer, so when it's done cooking it just keeps the food warm until I'm ready to eat. Another plus about the Crock Pot is there's no need to turn on the oven or stove on hot summer days! 

3. Grapes

I've been craving grapes recently, they're my summer candy! Cold grapes are especially tasty and refreshing on hot summer days. I cup of grapes has about 100 calories and 27 grams of carbs. Grapes are good sources of Vitamins K & C and have been shown to have good antioxidant and anti-inflammatory properties, and can protect against heart disease! Now tell me what candy can do all that for you?!  I recommend eating both green and red grapes for the most nutritional benefit. 

4. Ground Flaxseed 

Flaxseed is a good source of Omega 3s and fiber and can help improve digestion and relieve constipation. It's also very versatile to use which is why I've been adding to to a lot of foods recently. I've been mixing it in yogurt or oatmeal or sprinkling it on top of peanut butter & toast. It can be sprinkled over almost anything like salad, pasta or rice  or mixed with something like breadcrumbs to use in cooking. Or you can add it to baking recipes to bump up the nutritional value. I recently added about 1/4 cup to muffins I was making to add a little extra fiber, Some people say it has a nutty flavor, but I personally don't think it has much flavor at all. I definitely recommend storing it in the refrigerator especially in the summer months to prevent it from becoming rancid. Once it goes rancid it's best to throw it away.  

5. DoTerra Breathe Essential Oil

I've been having a terrible time with allergies this summer and have been desperate for relief. One thing that helps is this Breathe Essential Oil by DoTerra. I heard good things about it, but when I got it I wasn't sure exactly how to use it, so I turned to my trusty Google. I found a website called "My Natural Family" that suggested the following: 

"Apply Directly: to chest of adults, back of adults, on the bones behind the ears, on the forehead and facial sinuses, on the bottoms of feet of children and adults, on vita flex points of feet, hands and head.

May dilute 1:1 for skin application on small children." 

(A link to the complete article can be found here.)   

I've found some relief from applying it topically, at least for a little while. For any allergy suffers out there you know some relief is better than none!  

That's all for this month's favorites. Comment below and share your favorites with me!