Everyday Healthy Living

12/03/2021

12/02/2021

#26
vs
Regular potato vs. sweet potato - which side are you? 😜
Honestly, doing my research on the two potatoes I expected the sweet potato to come out on top but aside from glycemic index being a fair amount lower, they’re both full of vitamins, minerals, antioxidants and health benefits! 🍠
Another interesting fact is that the way you cook the potatoes has a big effect on the glycemic index. A baked potato vs a boiled potato has a glycemic index of 111 vs. 82 while a baked sweet potato vs. a boiled sweet potato has a glycemic index of 94 vs. 46!
If you’re active and you’re not insulin resistance, you definitely don’t have to be overly concerned with glycemic index, especially in a balanced diet.
At the end of the day carbs can have a beneficial affect on your energy levels & athletic performance and incorporating the right amount for is important no matter the type 😋💫 Things like how active you are, your insulin sensitivity & goals all play a role in deterring the right amount for you.
•
What you’ll need for the sweet one:
1 medium sweet potato
4 strawberries
A handful of blueberries
2 Tbsp almond butter
Cinnamon
What to do:
1- Bake the sweet potato for about 1 hour at 400°F
2- Once baked, mash the sweet potato down with a fork to make room for your toppings
3- Slice your strawberries and tuck them into your sweet potato along with your blueberries
4- Add the almond butter on the side or drizzled on top of the fruit
5- Sprinkle cinnamon to taste & enjoy!
What you’ll need for the savory one:
1 medium sweet potato
1/4 cup of corn
1/4 cup of black beans
1/8 cup red onion, diced
1/4 cup diced tomatoes
1/2 avocado, mashed
What to do:
1- Bake the sweet potato for 1 hour at 400°
2- When done, mash the sweet potato with a fork to make room for your toppings
3- Mix up the corn, black beans, diced onion & tomato in a bowl
4- Pour the mix into your sweet potato
5- Top it off with the mashed avocado & dig in! .

12/01/2021

#26
17 Best Anti-Inflammatory Foods to Eat
Reducing inflammation is critical for those facing various inflammatory-based diseases and disorders. inflammatory foods to avoid list | inflammatory foods | inflammatory foods list | inflammatory foods | foods to avoid inflammation | foods to avoid for inflammation | anti inflammation foods to avoid

11/29/2021

#25
to &J
There’s something about a classic PB&J that brings back so many childhood memories. That’s why I wanted to share some ways to upgrade an old classic.⁠⠀⠀⁠
⁠⠀⠀⁠
Highly processed jellies can be loaded with sugar and made with high fructose corn syrup so I also included an alternative recipe for homemade jelly that you’ll love, with simple ingredients!⁠⠀⠀⁠
⁠⠀⠀⁠
What you need for the the raspberry jam: ⁠⠀⠀⁠
3 cups raspberries⁠⠀⠀⁠
2 tbsp maple syrup ⁠⠀⠀⁠
2 tbsp water, 1 tbsp chia seeds ⁠⠀⠀⁠
1 tbsp lemon juice⁠⠀⠀⁠
⁠⠀⠀⁠
What to do:⁠⠀⠀⁠
1- Bring the raspberries, water, syrup, and lemon juice to a boil.⁠⠀⠀⁠
2- Mash the berries using a fork. ⁠⠀⠀⁠
3- Reduce the heat to a simmer for 9 minutes.⁠⠀⠀⁠
4- Stir in the chia seeds and cook for another 9 minutes. ⁠⠀⠀⁠
5- Remove from heat and let cool for 10-15 minutes.⁠⠀⠀⁠
6- Store in a sealed jar in the fridge!⁠⠀⠀⁠
⁠⠀⠀⁠
Which way to PB&J is your fav?

11/29/2021

#24
Foods to Elevate Your Health: Gut Health, Mood & Fertility
Foods to elevate your life by 🙌
Surprised I just found Valerie’s account but love all the tips she shares. Follow her here 👉 and let’s hype each other up ✨
Because feeling good starts with the food we eat. Some more information based on her posts below:
1️⃣ Probiotic foods are live microorganisms or bacteria (yes bacteria, the good kind) that exist in various fermented foods. When consumed regularly & in adequate amounts, they can help improve health in many ways.
2️⃣ Food has definitely been shown to have an impact on mood. The combination of omega-3s, probiotics, whole grains, leafy greens & vitamin D can help to make sure you’re better equipped for success when it comes to having a healthier mental state.
3️⃣ When it comes to fertility, research suggests diet & lifestyle changes can help boost fertility by up to 69%. While no one food can act as a magic pill, some research studies suggest dietary patterns can affect fertility in both positive & negative ways. These 6 foods highlighted can help to keep your hormones doing it's thang, help protect your reproductive organs from damage due to oxidative stress in the body & much more.
4️⃣ Valerie Agyeman is an RD and shares fantastic info xx ❤️ What other pages do you love? xx

11/28/2021

#23
,
4 Healthy Dessert Ideas
Need some options to satisfy your sweet tooth? Look no further then these 4 healthy desserts. If you’re trying to transition off sugary junk food, fruit in general is a great option when you’re craving something sweet!
I love these options in particular since they’re all no cook 😁 Details below:
1 - Banana PB Bites (serves 2): 1 banana + 1/2 tbsp goji berries + 1/2 tbsp peanuts + 1/2 tbsp raisins + 1-2 tbsp peanut butter
2 - Paleo Avocado Pudding (serves 2): 2 avocados + 3 tbsp cocoa powder + 1/2 tsp vanilla extract + 2 tbsp honey + 1 tbsp water + sea salt (optional) - Blend all ingredients and enjoy!
.
3 - Chocolate stuffed berries: 1 cup raspberries + 1 tbsp chocolate chips ( is a good brand)
4 - Apple Ring Donuts: 2 apple ring slices + 1/2 tbsp choco chips + 1/2 tbsp raisins + 1 tbsp almond butter + 1/2 tsp chia seeds

11/27/2021

#22
of
Don’t be chicken and try some liver! 😉
While it may not be your first thought, don’t count liver out when it comes to choosing a cut of meat. More popular cuts like chicken breasts and thighs are great choices to have on a more daily basis, but I wanted to share why you may want to give liver a try next time you’re at the butcher counter 💯⁠⠀
Liver is extremely nutrient dense, packed with quality protein, and has all of the essential amino acids you need. It provides more than the RDI for vitamin B12, riboflavin, and vitamin A and is a good source of iron and choline. In fact, it’s so nutrient dense you’re not really supposed to have liver more than once a week since it’s so concentrated in vitamins & minerals.⁠⠀
Liver is definitely an acquired taste so I highly suggest trying Mary’s ( ) Bangin’ Liver Recipe which has lots of tasty spices and flavors. Get the full recipe in my story!⁠⠀
Chicken breasts are another great high quality source of protein and one of the most common. They are a good source of vitamins and minerals like selenium, niacin, phosphorus, and vitamin B6. Chicken breasts are also a great choice if you’re trying to lose weight, since they’re full of protein and lower in calories than other cuts. ⁠⠀
No matter which cut of meat you choose (or if you don’t eat any), I’m here to support you! Graphic photo inspired by my friend, .

11/26/2021

#21
Healthy Lunch Box Ideas
6 More Ideas for a Delicious Bento Lunchbox! What’s a lunch combo you love? ⁠⁠
⁠⠀⁠⁠
These are a great way to prepare healthy & delicious meals ahead of time that will keep you full and on track with your goals. There are so many ways to create a nutritious and filling bento box combo! That’s why I’m sharing some of my favorite lunch boxes with you.⠀⁠⁠
⁠⠀⁠⁠
What’s in the Deli: ⁠⠀⁠⁠
-Turkey rolls⁠⁠
-Cheese cubes ⁠⁠
-Grapes ⁠⁠
-Snap peas ⁠⁠
⁠⠀⁠⁠
What you’ll need for the Sweet:⁠⠀⁠⁠
-Mixed greens salad ⁠with strawberries, blueberries & goat cheese⁠⁠
-Grilled chicken ⁠⁠
-Nut mix ⁠⁠
⁠⠀⁠⁠
What you’ll need for the Fiber Packed:⁠⠀⁠⁠
-Fried rice with veggies & scrambled egg ⁠⁠
-Cuties ⁠⁠
-Avocado⁠⁠
⁠⠀⁠⁠
What you’ll need for the Veggie:⁠⠀⁠⁠
-PB & banana sandwiches ⁠⁠
-Hard boiled egg ⁠⁠
-Red lentil pasta with veggies & feta⁠⁠
⁠⠀⁠⁠
What you’ll need for the Savory:⁠⠀⁠⁠
-Sausage & vegetable skillet ⁠⁠
-Brown rice ⁠⁠
-Kidney beans ⠀⁠⁠
⁠⠀⁠⁠
What you’ll need for the Tuna: ⁠⠀⁠⁠
-Tuna salad⁠⠀⁠⁠
-High fiber crackers ⁠⠀⁠⁠
-Bell peppers⠀⁠⁠
⁠⠀⁠⁠
I hope these ideas are helpful!