Health Food Focus: Asparagus

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health, holistic health coaching, well-being, wellness

Health Food Focus: Asparagus.

Asparagus is in season NOW people! It is thought to be one of the oldest vegetables, prized by the Greeks and Romans as a delicacy. When things are organically and lovingly grown the ARE a delicacy! Asparagus is low calorie, high fiber (keeping you fuller longer. A diet with a lot of fiber can lower cholesterol, risk of heart disease, and is especially effective at preventing colon cancer. Not to mention fiber can help you lose weight).
Rich in folates. Folates and folic acid (often found in vegetables) are important for DNA synthesis inside the cell and is said to help prevent birth defects. So if you’re thinking about getting pregnant or are pregnant, get your vegetables in, especially asparagus!
High in antioxidants, Vitamins C, E, B2 and K. Vitamin K is important for preventing neuron damage (can help prevent Alzheimer’s!) and if you read all of last week’s post on spinach, you remember that Vit K is also important for bone growth!

Easy way to make asparagus: drizzle with olive oil, garlic, salt, pepper and a bit of parmesan cheese and bake in the oven at 400 degrees for about 10 minutes, broiling for the last couple minutes. Really good.

Pressed Juice Directory

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health, holistic health coaching, wellness

Now, while juicing takes away most of the fiber in the fruits and veggies, leaving you with a LOT of sugar, when consumed in moderation and in conjunction with a healthy protein or fat, juices can offer a lot of nutrients. Here’s a great website where you can find organic juicers in your area!  Enjoy! http://pressedjuicedirectory.com/

Understanding the Root Chakra: a brief introduction

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health, holistic health coaching, meditation, wellness, yoga

You can understand the mind body soul connection through the chakras, or energy centers in the body. The muladhara, or root, chakra is located at the base of the spine and is associated with the color red. It has to do with feeling grounded, at peace in your body, and feeling safe in the world. It is the basis of our spiritual development. If this chakra is not in alignment or has a blockage or has been “abused,” we cannot progress spiritually.

Eat In Season!

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health, holistic health coaching, wellness

Find out what’s in season in your area with this cool map! Eating in season allows you to save money, take in more nutrients because you can buy organic and ensures you’ll experience incredible-tasting produce all year long!
Find the map HERE!

Yin and Yang

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health, meditation, wellness, yoga

So often we’re pushing pushing pushing, which is the yang, masculine side of life, and appropriate at times. It is also important to honor the feminine, yin side of life. The Divine feminine is associated with darkness (but not necessarily in a negative way. Consider the darkness of the womb and all that can be created there!), the moon, receptivity, letting go, relaxing into things, sensuality with life and love, really experiencing things. So if you’re used to taking really heated, powerful classes that require pushing or if your days are filled with drive and lots of expectations or deadlines, nurture the yin side of you! Because after all, reality is a little messier than we usually expect, so it’s best to breathe through things and really experience them rather than expecting this linear, predictable thing to happen. Life is beautiful because it’s not linear!

Namaste, Jenna

Health Food Focus: Spinach

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education, health, holistic health coaching, wellness

Each week I highlight one in-season fruit or vegetable or other health and super foods! I talk about their properties and why they’re good for you and an easy recipe so you can start adding it into your diet!

spinach info: cancer-fighting, prevents osteoporosis and anemia. Great for cholesterol and weight management. When raw, it has a lot of antioxidants. protects against age-related macular (eye) diseases, excellent source of Vitamin K, which is important for strengthening bone mass by promoting osteotrophic activity (bone building). [Dairy companies will try to get you to believe that milk and cheese are your best sources of Calcium but this is NOT true. Leafy green vegetables are excellent ways to promote bone health and actually milk consumption has not prevented bone fractures in studies].

Best available in: Winter.
One website claims you can rinse non organic spinach in fresh water and then soak for 30 min in salt water to remove impurities and insectisides. I’ve never tried this and would rather just buy organic. I’m hoping to be growing my own soon as well. Eat it as soon as you can so you get the most nutrient from it.

Don’t over do it! Because of its fiber and phytates (antioxidant compounds), absorption of certain other nutrients like Iron, Calcium, Zinc and manganese can be slowed becuase they bind to the phytates. But this shouldn’t be a problem if you’re eating a balanced diet and aren’t eating spinach all day!

photo credit: dogteaknit

One way to eat more vegetables

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health, holistic health coaching, wellness

Here’s a great blog post with a simple tip on how to eat more vegetables without even trying. Hint: 1 x 2 = 2 ! http://blog.integrativenutrition.com/2010/09/how-to-get-5-servings-of-vegetables-a-day-without-trying

A simple meditative practice.

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health, holistic health coaching, meditation, wellness, yoga

If you can breathe, you can do yoga! No more excuses! Are you ready to bloom into your full expression as a human Being manifesting the Universe inside of you (this is why we are here!!)? Here’s an easy yogic practice that should only take you about 5 to 10 minutes. Wherever you are, turn all your devices on silent, or better yet, go into a room that is free of clutter, or best, go outside. Now, close your eyes and count 100 of those beautiful, prana-filled breaths you are always participating in but usually don’t notice. If your mind wanders, bring it back without judgement. If you totally forget you were even counting, just start again at 1. It will take some time before this becomes easier and you’re observing your mind. There is no better time than the present. And asana (the postures of yoga) are only 1 EIGTH of yoga! If you try this or have tried it before, like this post. Better yet, share it so we can continue to spread the glorious message of yoga with the world.

Health Food of the Week: Maca Powder

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health, holistic health coaching, nutrition, wellness

Maca, and more specifically the root of the plant, has a long history as a superfood. There is evidence that maca has been cultivated in Peru as far back as 1600 BC. Spanish conquistadors recorded in their journals that when they arrived at the puna of Junin in Peru, the babies were well-fed and adults were tall, attributing these characteristics to the diet of maca. Maca is most often regarded as a powerful stamina booster, libido enhancer, hormone regulator and exhaustion buster. Unique alkaloids found in maca, called Macainas, have been shown to nourish and support the endocrine system, which regulates many of the body’s important functions. Maca also provides an abundance of vitamins, minerals, amino acids and sterols that can support general health and immune function. Source: Navitas Naturals.
Add to smoothies, oatmeal, almond milk, etc. You can get it at Whole Foods (it was on sale when I bought some earlier this week!)

Understand your connection to the Universe

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mediation, yoga

I love reading Divine Harmony astrology every week. She gives an in depth, rich account of what is happening in the cosmos and how it’s affecting us, at the human level. If life seems intense right now, you’re not alone and it’s not on accident! http://divineharmony.org/