Alka-White Alkaline Mouthwash Tablet

I’m going to start with my favorite product in this box.  Most of my life I never really thought about what was in my toothpaste or mouthwash.  I mean, I wasn’t eating it, so it didn’t really matter, right?  Wrong.  There can be some pretty nasty ingredients in these items and you’re sticking them in your mouth every day.  So I’ve started using better toothpaste and mouthwash full of natural ingredients.  These mouthwash tablets are AWESOME!  First of all, they cut down on waste with their packaging.  Second, they are full of naturally good for your teeth/mouth ingredients like turmeric and coconut oil.  Both of these ingredients help with inflammation and are anti-microbial.  Both great things for your mouth.  They also help whiten your teeth and help with sensitivity.  I’ve noticed a difference in the whiteness of my teeth and this is a product I will definitely keep using.

Delia Organics Creme de la Cream Body Whip

With summer and warm weather right around the corner, it’s time to think about lightening up your moisturizing options.  This body whip is extremely lightweight but still helps your skin stay soft.  I also love the cinnamon sugar scent.  I’ll be using this after long days in the sun to make sure my skin stays hydrated.

100% Pure Blur Bamboo Powder

I was really excited to try out this product.  It is meant to help your face have a smooth and even complexion.  Unfortunately for me, I felt like it really dried out my skin.  They say you can use it over makeup or alone.  I don’t ever wear foundation or heavy makeup, so maybe my bare skin was just a little too sensitive for it.  It did, however, make my complexion very even, so I did like that.

100% Pure Fruit Pigmented Cocoa Butter Matte Lipstick

I did LOVE this lipstick from 100% Pure though.  I got the Aubergine shade (it also comes in Cacti and Sahara) and it was great.  The color was nice and rich plus it stayed in place all day even with eating and drinking.  It also did not dry out my lips like some matte lipsticks tend to do.  That might be because it’s made with cocoa butter, shay butter, and vitamin E.  I will definitely keep this for the very few times I wear lipstick!

Angie’s Boom Chica Pop

I always see this in the grocery store but never get it.  Until now.  I got the Sweet & Salty Kettlecorn flavor and I am now addicted.  It’s the perfect balance of salty and sweet plus it’s made with non-GMO popcorn, vegan, and certified gluten-free.

If you’re looking for a way to find products that are good for you and the environment, then Love Goodly is the best thing ever.  I have found some of my favorite brands and products through the Love Goodly Box.  I love that they support Farm Sanctuary with every box and I love that everything you get is eco-friendly, non-toxic, vegan, and cruelty-free.

The post Spring into Beauty with the Love Goodly April/May Box appeared first on Chic Vegan.

Not all carbohydrates are equal, and I find it unfair to grains like brown rice and quinoa that they get lumped in to the same category as highly processed, sugary breakfast cereal and stale, packaged cupcakes.  Despite what their ad executives would like you to believe, those little “o” shaped pieces of cereal are not whole grains! The whole grain category includes include foods such as quinoa, brown rice, barley, millet, amaranth, buckwheat, wheat berries and spelt berries (also know as farro).

The truth is that whole grains have been a main part of the human diet since early civilization. When it was discovered that grain crops could be harvested and eaten througout cold weather months, people ceased being hunter-gatherers and settled down into farming communities. People living in these communities—on all continents—had lean, strong bodies. Each region had their own staple grain: corn in the America, rice in Asia sorghum in Africa and buckwheat in Russia. In the Middle East, people made pita bread, tabouli and couscous from wheat. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. People were rarely overweight.

So why eat whole grains? They’re actually very nutritious! Here are just a few reasons why they should be part of your diet.

8 Reasons to Eat Whole Grains

1. Energy. The body absorbs the nutrients in grains slowly, so they provide sustained and high-quality energy and help regulate blood sugar.
2. Fiber. Whole grains are high in dietary fiber, so they will keep the body “regular” and help flush out toxins. Studies have shown that grains can contribute to gastrointestinal health.
3. Vitamins. While the vitamin content varies from grain to grain, most are high in Vitamin E and B-Complex vitamins.
4. Minerals. The mineral content also varies from grain to grain, but they can be high in iron, magnesium, selenium zinc, potassium, and calcium.
5. Protein. Most grains are high in protein. In fact, quinoa contains all eight essential amino acids, making it a complete protein. Half a cup contains 11 grams of protein!
6. Weight Management. The fiber in whole grains can help you feel full with very little calories. Some of the B vitamins found in grains, such as thiamin, riboflavin, and niacin, play a key role in metabolism, as they help the body release energy.
7. Stress Management. The B vitamins found in whole grains are essential for a healthy nervous system.
8. Disease Management. Studies have shown that the fiber found whole grains may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes.

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Dementia

Dementia is a general term for a disorder of the brain which can be characterized as memory loss and impairment of everyday function. There are several stages of the disease and progression can be slow or it can be very accelerated. People can be affected at any age but onset is generally noticed around the age of 65 and memory related problems can increase with age. According to the Alzheimer’s Association, 5.7 million Americans are currently living with Alzheimer’s. By 2050, this number is projected to rise to nearly 14 million! That’s some serious stuff! And the problem with the disease is that you don’t know if you’ll get it until it’s too late.

Numerous theories are proposed as to where dementia comes from. A single source has not been identified as the cause of the decline in cognitive function and findings based on research is unclear. Many experts believe a variety of damaging factors that can accumulate lead to brain health decline. (Bredesen)

Photo by Jack Finnigan on Unsplash

Luckily, the most promising treatment for Alzheimer’s and Dementia appears to be nutrition protocols, supplementation and positive lifestyle choices.

Several programs which have been developed recently by neurologists, have shown promise, most notably the ReCODE protocol. These protocols do recommend a mostly plant-based diet and healing through foods and the elimination of inflammation causing or damaging foods along with other lifestyle choices as well as supplementation (Bredesen) (Sherzai).

 Turmeric Coconut Bliss Balls

Just a few of these basic lifestyle choices for optimal brain health include:

• Exercise at minimum 5 days a week, 30 minutes a day. Be sure to get involved in activities that will make you sweat.
• Ensure a minimum 8 hours of restful sleep each night.
• Have a stress management routine in place including yoga or meditation.
• Work on brain training games daily and never stop learning.
• Maintain a strong social and family connections.
• Eliminate common sources of inflammation like gluten, dairy, meat, alcohol, sweets, pastries, processed and fried foods.
• Eat a diet abundant in plants with brain protective compounds including; beets, oranges, leafy greens, walnuts, blueberries, olives, lion’s mane mushrooms, herbs like rosemary, sage, saffron, ginger and turmeric and other foods rich in whole foods, plant based fats.
• Learn how to keep blood sugar in balance and prevent insulin spikes.
• Work with a knowledgeable natural health practitioner who can analyze your blood work and provide supplement recommendations. For prevention and treatment of Alzheimer’s it’s important to get vitamin levels into an “optimal” range.
• Drink abundant filtered water and consider a detox several times a year. Prevent toxins from entering your body by keeping a toxin free home and body care routine.

Beet Salad

I recommend taking brain health seriously

If you notice forgetfulness in yourself or a family member, be sure to speak with a functional medicine specialist as it could be one of the early warning signs of the onset of dementia. Testing yourself for the APOE4 gene will also determine your risk factor and allow you to better plan and implement lifestyle changes. The earlier you follow a program that will help minimize your symptoms the better chance you will have at a lifetime of good memory. With a family history of dementia myself, I know declining brain health can be a scary reality but by empowering ourselves with knowledge you will learn that there is hope, and we don’t have to be resigned to a genetic fate. As Doctor Dale Bredesen says “Our genes load the gun but our lifestyle choices pull the trigger”.

Creamy White Bean and Rosemary Soup

 

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Rosemary has been found to be incredibly beneficial for general health but in particular, your brain. Just by smelling rosemary your memory can improve. Sneak this aromatic and tasty herb into as many dishes as you can or add it to a glass of water with a sliced orange for a refreshing and brain boosting beverage. This Creamy White Bean Soup is an incredibly delicious soup, and just one of the many ways you can use culinary nutrition to give your brain a little extra power.

Author: Sarah Eastin

Yield: 4 servings

Ingredients

• 1 onion, diced
• 3 cloves of garlic, finely diced
• 1 tablespoon olive oil
• Small head of cauliflower, broken into pieces
• 2 cans of white beans, rinsed and drained
• 2 cups veggie broth
• bay leaf
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon tamari

Instructions

1. Sauté garlic, onion in olive oil until translucent, about 5 minutes. Add cauliflower to a saucepan with 2- 3 tablespoons of water and steam on medium high heat until cauliflower is soft. Add one cup of veggie broth, allow to cool.
2. Transfer just the cauliflower mixture to a high-speed blender, add the white beans. Process on high speed until fully blended and creamy. Add the final cup of veggie broth and blend until the mixture is fully mixed.
3. Transfer the creamy mixture to soup pot.
4. Add the bay leaf, rosemary and stir to combine. Warm on low heat for 5 minutes.
5. Add the tamari, taste. Add more tamari, if desired.
6. Be sure to remove the bay leaf and enjoy!

3.5.3226

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Because they can be stored for long periods of time and offer many health benefits, beans are found in most traditional cultures as a staple food. And they’re inexpensive, so you’re getting a lot of nutrients for little money. I love beans, and always keep several different kinds stocked in my pantry at all times. I like to buy dried beans and cook them myself, either in the slow cooker in the Instant Pot, but I also keep cans of beans on hand for those times when I want something quick. There are many reasons to eat more beans, and I’ve listed just a few of them below.

My Top 10 Reasons to Eat More Beans

1. Beans are loaded with antioxidants, fiber, B vitamins, iron, magnesium, potassium, copper and zinc, making them one of the most nutrient rich foods available.
2. They are also very high in protein, so you don’t have worry about where to get your protein on a vegan diet when you include legumes in your meals on a regular basis. (You probably wouldn’t have to worry about protein anyway!)
3. The soluble fiber in beans can help reduce LDL cholesterol and triglycerides, which helps to reduce the risk of heart disease.
4. The fiber in legumes can also cut the risk of developing high blood pressure, and it can help lower it in those already suffering from hypertension.
5. The balance of complex carbohydrates and protein in beans provides a slow, steady source of glucose. Studies have shown that they can help reduce the risk of developing type 2 diabetes.
6. The isoflavones and phytosterols in legumes can help lower the risk of certain types of cancer such as colorectal and breast cancers.
7. They’re high in enzymes that are crucial for making skin pigment and connective tissue.
8. Beans contain both soluble and insoluble fiber, which keeps the digestive system moving smoothly.
9. The high fiber content in legumes can also help you feel fuller longer and can stave off hunger, so it’s a good food to include in your diet if you’re trying to lose weight.
10. They’re inexpensive and delicious!

As for those unpleasant affects on the digestive system, that often happens when beans aren’t prepared properly. To help with digestibility, use dry beans and soak them overnight before cooking them. Legumes can sometimes cause gas when they haven’t been cooked long enough, so increase cooking time. Add a little kombu or kelp seaweed to the water. They will improve the flavor, add minerals to the water, and help with digestion. Adding cumin, fennel, vinegar, miso, soy sauce, or salt towards the end of cooking will help with digestion, too.

Chickpeas, pintos, lentils, kidney beans, cannellinis – there is such a wide variety of legumes to choose from, and they’re extremely versatile. They’re great in tacos, pasta dishes, soups, and salads. They can be mashed up and made into burgers or pureed and turned into dips. There are endless possibilities!

Reprinted with permission from Dianne’s Vegan Kitchen

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Unlike vitamins, minerals, carbohydrates, fats, and proteins, phytonutrients are not necessary for your body’s day-to-day operation. However, the health benefits they bring increase your quality of life and possibly the length of it. Plants produce phytochemicals as a defense mechanism in order to survive environmental stressors. Those chemicals can also defend the human body against stressors, as well. Phytonutrients are known to help boost the immune system, sustain healthy blood sugar levels, act as antioxidants to protect against aging, regulate hormones, aid in optimizing brain function, support heart health, reduce blood cholesterol, improve lung function, and repair DNA damage responsible for some cancers, among other things.

Phytonutrients give plants their color, so in order to make sure you’re consuming a wide variety of colorful fresh fruits and vegetables in your diet. In other words, eat a rainbow! Aim for at least four colors in each meal. It may sound a little daunting, but it’s not too difficult to add more color to your dishes. Choose red onions instead of white, throw some purple cabbage onto your salad, and add some shredded carrot to your stir-fry.

Each color represents a different family of healing compounds. Here are just some of the benefits of each color group:

Red-Pink
Tomatoes, pink grapefruit, and watermelon fall into this group, which is rich in lycopene. Lycopene is known to help rid the body of free radicals that damage genes. It has been shown to protect against prostate cancer as well as heart and lung disease.

Orange
The orange group contains carrots, mangos, cantaloupes, pumpkin, acorn squash, and sweet potatoes, among others. These fruits and veggies contain beta-carotene and alpha carotene. They are both known for their abilities to protect the skin and the eyes.

Yellow-Orange
Pineapples, oranges, and peaches all fall into this group. They’re all high in beta cryptothanxin, which helps cells in the body communicate with each other and may help prevent heart disease. 

Yellow-Green
Avocados, kiwi fruit, yellow corn, honeydews, and spinach can be found in the yellow-green group, which is known for their high amounts of lutein. Lutein is known to protect the eyes, reducing the risk of cataracts and macular degeneration.

Green
Green is my favorite color, and this is my favorite group of veggies! Broccoli, Brussels sprouts, kale, cabbage, and bok choy all fall into this category. These veggies contain sulforaphane, isocyanate, and indoles, all of which are known for their anti-cancer properties.

Red-Purple
Beets, eggplant, blueberries, and blackberries are all a part of this color group. These are loaded with anthocyanins, which can protect the heart. They are believed support healthy blood pressure and prevent blood clot formation.

White
Leeks, scallions, garlic, and onions are all part of the onion family, and they are all chock-full of allicin, which has anti-tumor properties.

Of course, there are many more phytochemicals and many more nutritional benefits to fruits and vegetables than I have mentioned here. To make sure you’re consuming a wide variety of nutrients, make sure you’re eating the rainbow!

The post Eat a Rainbow of Colors for Optimum Health appeared first on Chic Vegan.

As a health coach, I work with people to help them make healthier food choices, eat more veggies, and deal with health issues. Everyone is unique, and each person has his or her own specific list of goals. The one thing that all of my clients have in common though is that they’re all stressed out. Stress is so ubiquitous in our lives that it usually ends up becoming the number one topic of conversation in sessions with my clients. And I totally get it. I get stressed out, too. With a constant stream of emails, appointments, deadlines, social media, and every thing else that life brings, stress seems impossible to avoid.

Here are My Top 10 Tips for Reducing Stress

• Breath Deeply. Most of us don’t even realize that we’re breathing shallowly when we are stressed out. This can trigger the body’s fight-or-flight response, which releases the hormones cortisol and adrenaline into the body. Breathing deeply though the mouth into the bottoms of the lungs is known to trigger the body’s relaxation response.
• Lavender can do wonders. It can help calm and relax the nervous system, and it can even quell anxiety. Roman chamomile, geranium, bergamot, and frankincense are also known for their calming properties. I’m a big fan of Young Living’s Peace and Calming blend. Because I work from home, I keep an oil diffuser in my office. If that’s not an option for you, you can place oils on your pulse points, or even just keep the bottle with you and give it a whiff every once in a while.
• Relaxing Music. Music is amazing in that it can change your mood pretty quickly. Who hasn’t felt better after their favorite song has unexpectedly started playing on the radio? I often listen to calming music on stressful days, and I sometimes keep it playing softly in the background during client sessions. I have CDs (yes, I have CDs) by Kelly Howell and Steven Halpern that I find very relaxing.
• Meditation. Meditation can do wonders for the mind, body, and spirit. It works best when practiced every day, so it’s a good idea to add into your routine. There are many guided meditation CDs and programs that can help you with your practice. You might even be able to find a class in your area. If you’re at work and only have a few minutes, find a quiet place to sit where you won’t be disturbed (I used to go outside to my car), set the time on your phone, close your eyes, and focus on your breath.
• Laugh. There have been times where I’m really nervous or stress out about situations, and I just haven’t been able to get myself to focus on meditation or deep breathing. I have found that watching something funny can help me in those situations, though. I keep a YouTube playlist of my favorite clips from TV shows and cute cat videos for those kinds of occasions.
• Say a Mantra or Affirmation. Come up with an affirmation for yourself that can help ground you in stressful situations. I like to use Louise Hay’s affirmation “I am safe in the universe and all life loves and supports me.” I keep a few of her Power Thought Cards on my desk, because sometimes I need a reminder.
• Yoga. Yoga is great for relaxation and removing tension from the body. At a design job I used to have, we had a big closet for supplies that just the people in the art department used. It was big enough that when I was feeling particularly stressed out, I would go into it, close the door, and do a few yoga poses. One day someone opened the door, mid-cobra pose, and I freaked her out, as she wasn’t expecting to find someone lying on the floor. And that was the end of my secret yoga closet.
• Move Your Body. Like meditation, exercise can do wonders for the mind, body, and spirit, and it can most definitely help alleviate stress. If you’re feeling particularly stressed out, and you have a few minutes, go outside and take a walk around the block. It can help you relax and think more clearly.
• Take a Chill Pill. Sometimes a little outside help is needed, and because of this, there are many supplements that can help the body deal with stress, such as ashwagandha and GABA. I’m a big fan of Bach’s Rescue Remedy. Make sure you consult with a health care provider before you start taking something new.
• Stop and Take Perspective. When you find yourself in a stressful situation, rather than freaking out right out. Stop, take a deep breath and think about the situation. How will what you’re dealing with right now affect you in 5 hours? 5 days? 5 weeks? 5 months?

How do you deal with stress?

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What you might be at a loss for when it comes to turmeric is what to do with it.  Sure, you can make curry every single day of your life, but that is going to get old really fast.  Plus, there are tons of other ways to use turmeric.  Now before you tell me that you don’t like the taste of turmeric, give me a minute.  Yes, turmeric has a very pungent taste that takes some getting used to BUT there are ways to get all of its health benefits without feeling like you’re gnawing on raw turmeric.  Unless that’s your thing then don’t let me stop you.

Before I get to the turmeric ideas, let’s have a little refresher on why turmeric is the wonder spice.  Turmeric’s botanical name is Curcuma Longa and is actually a part of the ginger family.  The part we consume is the root and it looks a little like ginger root.  The bright orange hue is what gives many Indian dishes (and yellow mustard for that matter) it’s yellow color and it has a distinct earthy flavor.

The benefits of turmeric are numerous and researchers are STILL finding out all the benefits it can offer.  Its biggest use is as an anti-inflammatory, but it has also shown promise preventing things like cancer and Alzheimer’s Disease.  It can also help people who have digestive issues like Crohn’s disease, IBS, and ulcerative colitis.  Oh, and it’s good for your heart.  Like I said lots and lots of benefits.

Now for the tasty stuff!  A little caveat, when you’re using turmeric you need to also use black pepper (as little as 1/4 tsp will work) and some kind of fat (like coconut or olive oil) to properly absorb and use the compounds found in the spice.

Golden Milk

This is my absolute favorite way to use turmeric and perfect for a cold winter night.  Lately, I’ve been blending 2 cups of unsweetened coconut flakes, 3.5 cups of water, and 2-3 turmeric roots.  I strain it through a nut milk bag and store it in a pitcher in my fridge.  When I want a little golden milk, I heat up 1 cup of the milk with 1 tsp of maple syrup, 1 tsp of cinnamon, and 1/4 tsp black pepper.  The coconut acts as my fat and creates a nice thick milk that is delicious!

Baked Goods

All those turmeric coconut shreds we strained to make our golden milk?  Save those!  Spread them out on a baking sheet and let them dry out in your oven on the lowest setting.  Once they’re dried you can sprinkle them into cookies, bread, or anything else you’re baking up.  You won’t taste the flavor but you’ll get the benefits!

Roasted Vegetables

I love roasted vegetables, especially during the winter and I’ve gotten used to throwing a little turmeric into my seasoning.  My favorite is broccoli with garlic powder, turmeric, salt, and pepper.  Toss everything with a little olive oil, roast and 400 for 20-ish minutes, and enjoy!

Sauces & Dips

A little sprinkle of turmeric in things like tomato sauce, pizza sauce, hummus, or any other dip or sauce can add big benefits without a ton of taste.  You can even add it to salad dressings or sprinkle it right on top of your salad.

Smoothies

If you really can’t stand the taste of turmeric, try adding a little to your smoothie.  Sprinkle a little in with a bit of black pepper and blend it up.  As long as you have a fat like a nut butter or an avocado, you’ll still reap the benefits without the taste.

The post 5 Ways To Use Turmeric appeared first on Chic Vegan.

The shift from a diet rich in good fats to a diet devoid of them resulted in a global craving for a quicker, faster and more efficient delivery system of fuel for the body. The replacement fats were highly processed in order to extend their shelf life, rendering them indigestible and undeliverable as a fuel supply. Cravings for energy were satisfied with more highly processed sugar-laden foods that left America craving the new kids on the block: comfort foods and fast foods. Many of these foods were highly processed from wheat and corn that had been overeaten and coincidently subsidized to be grown in excess for pennies on the dollar. These quick-energy foods would spike and crash blood sugars, unknowingly sowing the seeds for the epidemics we find today: uncontrollable cravings, obesity, diabetes, depression and cognitive decline.

Five Facts We Haven’t Heard from The Gluten-Free Industry

There are many more pieces to this puzzle, but there is no denying that major dietary shifts away from the foods that we have been genetically adapted to eat can deliver unintended consequences. So, before we completely change our diet once again, let’s look at some of the facts that we haven’t heard from the gluten-free industry:

1. Experts tells us that we have been only eating wheat for 10,000 years, and that is not enough time for us to have genetically adapted to digesting it. New studies at the University of Utah have found evidence –from the teeth of early humans as far back as 3.4 million years ago – that glutinous grasses like wheat and barley were eaten as a significant part of their diet, suggesting that we actually have millions, not thousands, of years of genetics for digesting wheat.
2. We are more genetically able to digest wheat than we are meat. According to the University of Utah study, the earliest definitive evidence that early humans hunted their own meat was 500,000 years ago, while we have been digesting wheat and gluten for more than 3 million years.  Ironically, many gluten-sensitive individuals are shifting to a Paleo Diet that is much higher in meat – a food we may be less genetically adapted to digest.
3. In one report, published in the Journal of Agriculture and Food Chemistry, the average American ate 86 pounds more wheat flour in the year 1900 than they did in 2008, suggesting that the explosion of gluten sensitivity may not be due to gluten itself.
4. In another study, when the ancient wheat, Kamut, was compared with modern wheat varieties, Kamut had twice as much gluten, but reduced inflammation two-fold compared to the modern wheat. In addition, the Kamut, with two times more gluten, also lowered cholesterol and blood sugar.
5. There are also scores of studies that suggest increased consumption of whole grains and whole wheat are linked to weight loss, better blood sugar, better cardiovascular health, improved cognitive function, reduction of cancer risk and increased longevity.

Regardless, gluten has been deemed the new poison on the scene. Gluten sensitivity is real for many people, but are we certain gluten is the cause? Could it be the processed nature of the wheat we eat, a 60-year diet of processed fats and preservatives, overeating wheat, or a stressed and broken down digestive system that plagues most Americans?

Five Suggestions for Wheat Consumption

• Eat sourdough bread, which has been fermented. This can render the bread gluten-free.
• Make sure the ingredients of the bread you eat has only organic wheat, salt, water and a starter, with no added oils or sweeteners. If you do not recognize the ingredients, don’t eat them.
• Eat wheat in season – allowing more to be eaten in the fall and winter when it was originally harvested, and less in the spring and summer.
• Make sure it is organic, as the pesticides and preservatives can damage the intestinal tract and set you up for weak digestion and intestinal inflammation.
• Try to eat your wheat in the middle of the day as part of your main meal. This is when digestion is strongest, so attempt to eat less wheat at night.

Before we convict a grain that has been eaten for millions of years, why not change the wheat we eat as the first step to re-booting and rejuvenating our broken down digestive systems.

The post Five Facts About Gluten That We Haven’t Heard from the Gluten-Free Industry appeared first on Chic Vegan.

According to the calendar, autumn is the exact same length of time as the other seasons, but it always seems like such a small sliver of time that’s wedged in between a far-too-hot summer and a when-will-it-stop-snowing winter. To stretch out the season as much as I can, I like to plan fall fun activities such as apple picking, walking in tree-line parks to gawk at leaves, and cooking as much tasty fall-themed food as I can.

Most people think of summer as the peek time to buy produce, but fall brings quite a lot of tasty fruits and vegetables. These foods are heartier and more grounding than the light fare that grows earlier in the year, which is perfect for the cooler weather. 

Here are my ten favorite fall fruits and vegetables:

Pears – The most common types of pears in North America are bosc and bartlet, and they’re at their peek ripeness at the very beginning of autumn. Pears are chock-full of vitamins and minerals, so they’re great for the immune system. They’re also one of the highest-fiber fruits around, making them excellent at fighting heart disease, keeping the colon working, and reducing the risk of diabetes.

Apples – Did you know that there are 2,500 types of apples grown in the U.S.? Apples are packed with antioxidants, which can help prevent chronic illness, and also help you fight off winter colds. I usually go apple picking at the beginning of the season and snack on them for next few months.

Winter Squash – There are many types of winter squash, such as butternut, acorn, kabocha, and delicata. They’re warming and hearty, and they’re incredibly versatile – I like to puree them for soups and stews, mash them like potatoes, cubed and roasted and roast, and stuff them with grains and veggies. They’re also loaded with vitamins and minerals that are known to help fight off many ailments.

Pumpkin – Pumpkin is ubiquitous in the fall, and it’s probably the most popular of all of the winter squashes. Most of the products that are being marketed as “pumpkin spice” don’t contain any pumpkin at all, but rather cinnamon, nutmeg, and cloves. I say skip those and go straight to the pumpkin, which can help boost vision, lower blood pressure, improve quality of sleep, and protect the heart, among other things.

Brussels Sprouts – I used to hate Brussels sprouts, until I discovered how tasty they are when roasted, and now I can’t get enough of them. I like to shred them for salads, roast them, and pan sear them. If I can get my hands on them in the summer time, I’ll even throw some on the grill. Brussels sprouts are part of the cruciferous vegetable family, and they have many health benefits, including warding off various cancers, improve digestion, keeping the heart healthy, alkalizing the body, fighting inflammation, and strengthening bones.

Broccoli – While most kids were told they had to sit at the table until they finished their broccoli, I was scarfing mine down and asking for seconds. It has always been my favorite vegetable. Broccoli is available all year, but its peek season is in the fall. Like Brussels sprouts, it’s part of the cruciferous vegetable family, and it has similar heath benefits to Brussels sprouts.

Sweet Potatoes – Most people use the terms “sweet potato” and “yams” interchangeably, but they’re actually two different vegetables. What we know as “yams” here in the U.S. are really sweet potatoes. I like to bake sweet potatoes and stuff them with chili, slice them into French fries, and add them to curries. They’re a good source for vitamin B6, vitamin C, magnesium, potassium, iron, and other nutrients, and they’re excellent at balancing blood sugar.

Mushrooms – Many mushrooms are in season in autumn, including porcini, chicken of the woods, and chanterelle. I used to dislike mushrooms, but now their one of my favorite vegetables, and I eat them several times a week. Mushrooms are not only extremely beneficial for optimum health, they’re also a good source of umami, which is known as the fifth taste. Umami often described as the savory or meaty ‘mouth-filling’ taste, which a lot of foods in the plant world are missing.

Parsnips – Parsnips look like white carrots, and they have an earthy, peppery flavor. They are high in vitamins and minerals, especially potassium. They also contain antioxidants and a high amount of dietary fiber. I like to add them to stews, or roast them with a mixture of other hearty fall vegetables.

Beets – Beets always make me think of Dwight from The Office. I tend to “cheat” with beets, and buy the cooked, packaged beets that can be found in the produce department in an attempt to avoid dying my hands and kitchen counters red. Beets can boost energy, lower blood pressure, help ward of cancer, reduce inflammation in the body, and aid in weight loss, among other things, so they’re definitely worth the mess they make.

What are your favorite autumn fruits and veggies?

Reprinted with permission from Dianne’s Vegan Kitchen

The post My Top Ten Favorite Fall Fruits and Vegetables appeared first on Chic Vegan.

Though we often think of supplements as colorful pills in a plastic or amber glass bottle, foods can be supplements, too. Some foods are ripe with healing potential, and adding them to your diet can help maintain or regain your health. While I don’t shy away from using high-quality herbal and food-based supplements in pill form, I enjoy the extra oomph that certain foods can provide to my diet.

I’ve rounded up just a few of my favorite foods that I use as supplements:

Turmeric – Containing inflammation-busting compounds, including curcumin which is the most widely studied, turmeric is the champion of anti-inflammatory foods. It’s healing potential has been lauded by conventional and holistic minds alike. It’s helpful when my body is under stress from things like viruses, lack of sleep, or even difficult life events. I add the powder to plant milk, smoothies, spicy lemonade, tofu scrambles, stir-fries, tahini sauce, and more. I also buy the fresh root and juice it along with carrots, ginger, and a small piece of lemon.

Chia, Flax, Hemp Seeds – Western diets, and even many vegan diets, can contain way too few omega-3s and way too many omega-6s. Consuming foods that are high in omega-3s can help to correct this imbalance. Fish oil is the most well-known omega-3 supplement, but with the fish oil comes various contaminants and heavy metals. It is also of course a byproduct of cruelty. Vegan algae-based supplements exist now, but chia, hemp, and flax will give you a healthy dose of omega-3s, too. My favorite way to use chia is soaking the seeds in plant milk to make a pudding. I sprinkle flax on salad, and I adore the nutty flavor of flax and quinoa together. Hemp seeds are fantastic bases for creamy and cheesy sauces.

Camu Camu and Acerola Cherry Powders – These fruits are extremely high in vitamin c. Additionally, because they are whole foods, they provide a range of other health-promoting nutrients. You can find acerola and camu camu powders at health food stores or online. These are handy when my immune system is feeling weaker than normal. I’ll add a serving of one of these powders to a glass of fresh green juice or my spicy lemonade. They are both relatively bitter, so it’s nice to add them into something sweet to make them more palatable.

Blackstrap Molasses – By no means a whole food like the others, blackstrap molasses is still one of my favorite food supplements. At just 11 grams of sugar and 42 calories, 1 tablespoon provides 20% of your daily iron and calcium respectively. Through yearly blood tests, I know that my iron levels are great. However, I sometimes use blackstrap molasses supplementally during my cycle to support my body and replenish nutrient losses. I like that I get a quick shot of iron (and calcium, yay!) in addition to my food-based multi-vitamin. Sometimes I eat it right out of the measuring spoon after my morning lemon water. But in the colder months, I love to incorporate it into breakfasts like pumpkin spiced oatmeal.

Along with a daily diet that is loaded with fruits, veggies, grains, and beans and other plant proteins, these supplemental foods keep me feeling my best. What are some of your favorite supplemental foods?

The post Beyond Pills: Supplementing with Food appeared first on Chic Vegan.