FOODS TO HELP GET YOU GLOWING THIS SPRING!

 

We have all heard the expression “you are what you eat” and according to recent research plant based foods provide high antioxidants, reduce inflammation, and create a powerful beauty elixir. Basically, plant based foods provide vitamins and antioxidants that help neutralize the free radicals that cause cells to age. Adding to that, the fiber in plant foods helps to eliminate toxins from building up in the body.  These qualities translate into gorgeous, glowing skin and a slim, healthy body. Try these vitamin and antioxidant rich foods for a healthy glow. To find out more on the value of antioxidants in food go to the Oxygen Radical Absorbance Capacity website: http://www.oracvalues.com.

  • VITAMIN E rich foods: nuts, seeds, almonds, flaxseed, walnuts, broccoli, spinach, sweet potatoes, mangoes and avocadoes
  • VITAMINS B rich foods: green leafy vegetables, whole grains, beans, bananas, and nuts. B vitamins also protect the body from too much homocysteine (a molecule that is linked to heart attacks). See study: http://www.ncbi.nlm.nih.gov/pubmed/17240287
  • VITAMIN C rich foods: camu berries, kale and green leafy vegetables, peppers, broccoli, guava, tomatoes, and peas
  • BETA-CAROTENE rich foods- carrots, apples, pears, butternut squash, and cantaloupe
  • BERRIES and GRAPES: strawberries, goji berries, acai berries, and blue berries. Berries and grapes have compounds that counter inflammation and improve brain health. See study: http://www.ncbi.nlm.nih.gov/pubmed/20028599

Carrot, Apple, Ginger, and Chia Seed Smoothie

Carrot, Apple, Ginger, and Chia Seed Smoothie

  • 2 medium carrots, chopped
  • 1 medium apple, chopped
  • 1 tablespoon fresh grated ginger
  • I tablespoon chia seeds, soaked in a small amount of filtered water for 10-15 minutes
  • 8 ounces of filtered water
  • Blend in a Nutribullet

This smoothie has many health promoting ingredients:

  • Carrots provide an excellent source of the antioxidant beta-carotene. They also supply vitamin C, K & E, calcium, fiber, and magnesium.
  • Apples contain vitamin C & B-complex, calcium, phosphorus, potassium, and fiber.
  • Ginger root has a calming effect and aids in digestion
  • Chia seeds are a great plant based protein and omega 3 fatty acid source

Tree Pose

Tree pose, Vrkshasana, is a simple one legged balancing pose that can help increase neuromotor skills and coordination. To further challenge your balance, once you feel steady take your eye gaze up towards the sky or close your eyes and draw your attention inward.

Let’s try Vrkshasana/Tree Pose:
1. Stand in Mountain Pose
2. Lift your right leg up and place the sole of the foot on the inner left thigh
3. Raise the arms up and interlace the fingers of the hands
4. Contract the muscles of the supporting leg
5. Elongate the trunk and keep the pelvis neutral

Anatomy basics:
Trunk/Pelvis- neutral
Arm/Forearm/Scapula/Hand- abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, upward rotation of the scapula at the scapulocostal joint, extension of the hand at the wrist joint
Supporting Thigh/Leg/Foot- extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint
Lifted Thigh/Leg/Foot- flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint

Mantra of the Week

“The beauty of love is that it gives us the courage to take risks, to go beyond the safety net and enter territories unknown.” – Rumi

I started meditating years ago as a spiritual practice and to reduce stress. Truth be told, like many of us, I spent my days vacillating between thinking about the next goal I needed to accomplish or ruminating on some past event. One of the first experiences of my daily practice was present moment awareness. Sounds simple, but tuning in and staying focused and centered in the present expanded my creativity and consciousness. Living consciously helped me cut through the unimportant and hooked me into a deeper connection with my heart, with love, beauty, and what really matters in life.

This week’s mantra: “In the center of love, I exist”