Nourish with Priscilla

05/23/2024

Time to dust off those knife skills!!

03/25/2024

03/01/2024

Transitioning to a healthier lifestyle can often seem daunting, but incorporating plant-based meals once a week, specifically on Mondays, is a simple and effective way to start. Why Mondays? It's the beginning of the week when we're more likely to set positive intentions and follow through on them.

Plant-based foods typically have higher fiber content and essential nutrients and are lower in saturated fats. This can improve digestion, better heart health, and even weight management. Moreover, plant-based diets have a lower environmental impact, making this shift beneficial for personal health and the planet.

How to start?

Begin with familiar foods. Love spaghetti Bolognese? Try a lentil Bolognese instead. Craving burgers? There are numerous delicious plant-based burger options. The key is to find plant-based substitutes for your favorite meals. This approach reduces the feeling of missing out and makes the transition smoother.

Next, focus on diversity. A common misconception is that plant-based eating is restrictive. In reality, it opens up a world of diverse vegetables, fruits, grains, and legumes, many of which you might not have tried before. Experiment with different cuisines like Mediterranean, Indian, or East Asian, which offer many vegetarian options.

Meal planning and preparation are crucial. Dedicate some time on Sunday to plan your Monday menu. Prepping ingredients or even making meals ahead can relieve the stress of cooking after a busy day.

Don't forget about protein. It's a vital part of the diet, and there are plenty of plant-based sources like beans, lentils, tofu, tempeh, and seitan. Including a variety of these in your meals ensures you get a complete range of amino acids.

02/29/2024

Have you ever considered how your workout time can be a fantastic opportunity to learn and grow? Mixing fitness with active learning is not only efficient, but it can also make both experiences more enriching.

Here's how you can integrate learning into your exercise routine:

Podcasts & Audiobooks: Listen to educational podcasts or audiobooks while on a run or at the gym. It's a seamless way to gain new insights or dive into a captivating subject, turning your workout into a mini-classroom.

Thoughtful Workouts: Use your exercise time for thoughtful reflection. Whether you're brainstorming for work or contemplating personal goals, physical activity can be a catalyst for creative and clearer thinking.

Language Learning: Why not practice a new language while exercising? Language apps can be a great companion during a workout, helping you hone new skills as you stay active.

Educational Content: Stationary exercises like cycling or using the elliptical? Watch a documentary or an educational video. It's an engaging way to learn about new topics or deepen your knowledge in a specific area.

Brain Challenges: Incorporate memory or problem-solving exercises into your routine. Physical activity can enhance cognitive function, whether memorizing a speech or strategizing for your business.

Integrating learning into your workouts isn't just about multitasking; it's about enhancing both your physical and mental well-being in a balanced way. Give it a try and discover how productive and fulfilling your workouts can be.

What are your favorite podcasts or audiobooks to listen to while working our? I'd love to hear from you. ❤

02/28/2024

Maintaining a healthy heart is vital for overall wellness and longevity. Here are practical tips for everyday cardio care:

Balanced Diet: Incorporate heart-healthy foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Omega-3 fatty acids in fish like salmon and mackerel are particularly beneficial. Limit saturated fats, trans fats, and excessive salt and sugar.

Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, along with muscle-strengthening exercises twice a week. Activities like brisk walking, swimming, or cycling can significantly boost heart health.

Weight Management: Keeping a healthy weight reduces the strain on your heart.

No Smoking: Smoking is a significant risk factor for heart disease. Quitting smoking can drastically reduce the risk of coronary heart disease and improve overall health.

Limit Alcohol: Excessive alcohol intake can increase blood pressure and add extra calories, which may cause weight gain. Moderation is key.

Stress Management: Chronic stress may contribute to heart disease, especially if it leads to unhealthy habits. Techniques like meditation, deep breathing, and yoga can help manage stress.

Regular Health Screenings: Regular check-ups are crucial to monitor risk factors. Early detection and management can prevent heart complications.

Adequate Sleep: Poor sleep quality is linked to higher risks of heart disease. Aim for 7-9 hours of quality sleep per night.

Stay Hydrated: Drinking enough water is essential for your heart. It helps the heart pump blood more quickly through the blood vessels to the muscles. It also helps the muscles work efficiently.

Mindful Eating: Pay attention to what, when, and how much you eat. Avoid eating on the go or while distracted.

Implementing these simple yet effective strategies can significantly improve your cardiovascular health.

02/28/2024

Berries are more than just delicious. They're a powerhouse of antioxidants, essential for combating oxidative stress in our bodies. The vibrant colors in berries—blues, reds, purples—come from their high antioxidant content, which is known for its anti-inflammatory properties.

Incorporating a variety of berries into your diet is an easy, effective way to boost your antioxidant intake. For example, blueberries are renowned for their high levels of antioxidants, which have been linked to improved brain function and lower rates of cognitive decline.

To maximize the health benefits, consider these practical tips:

Fresh and Frozen are Equally Beneficial: Frozen berries retain their nutrient profile, making them a convenient and cost-effective option.

Diversify Your Intake: Each berry type offers unique antioxidants and nutrients. Rotate your berry choices to get a broad spectrum of benefits.

Incorporate Berries in Your Meals: Add berries to yogurt, cereal, salads, or smoothies. They can also be a healthy dessert option.

Mind the Portions: While berries are healthy, they contain natural sugars. A cup a day is generally a reasonable amount.

Regularly consuming various berries can be a delightful and simple way to enhance your overall health. Their diverse range of antioxidants supports brain health, reduces illness risk, and promotes longevity.

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02/26/2024

Peeling boiled eggs can sometimes be frustrating, especially when the shell sticks or the egg gets damaged in the process. However, mastering this skill is worth the effort, as eggs are a fantastic source of protein and essential nutrients. To make peeling boiled eggs easier and more efficient, here are some tried-and-true methods:

Use the Right Boiling Technique: Begin with cold water and bring to a boil. Once boiling, reduce the heat and let the eggs simmer for about 12-14 minutes. This method helps prevent the egg whites from sticking to the shell.

Shock in Cold Water: Transfer the eggs to a bowl of ice water immediately after boiling. The sudden temperature change causes the egg to contract inside the shell, creating space and making it easier to peel.

Shake in a Container: If you have multiple eggs, place them in a container with a lid and gently shake. The shells will crack and separate from the egg, making peeling much more straightforward.

Roll on a Countertop: Gently roll an egg on a countertop to create cracks all over the shell. Start peeling from the wider end, which often has an air pocket, making it easier to get under the shell.

Use a Spoon: Gently insert a teaspoon under the shell after you've cracked it. The spoon's curve helps peel the shell away without damaging the egg white.

Peel Under Running Water: Peeling the egg under a gentle stream of water can help loosen the shell and make it easier to remove.

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02/23/2024

Navigating hormonal wellness can be complex, but incorporating anti-inflammatory foods into your diet is a powerful and practical step. Hormonal imbalances often lead to inflammation, which exacerbates issues like mood swings, fatigue, and weight gain.

Here's how the right foods can make a significant difference.

Omega-3 Rich Foods:
Salmon, flaxseeds, and walnuts are rich in Omega-3 fatty acids. These nutrients are essential for reducing inflammation and can help balance hormones, especially in regulating menstrual cycles and reducing symptoms of menopause.

Leafy Greens:
Vegetables like spinach, kale, and Swiss chard contain essential vitamins and minerals. They aid in liver detoxification, a crucial process for hormonal balance. The fiber in these greens also supports a healthy gut, which is vital in reducing inflammation.

Turmeric and Ginger:
These spices are known for their anti-inflammatory properties. Incorporating them into your diet can aid in reducing inflammation and improving hormonal health. Turmeric is particularly effective when combined with black pepper, enhancing absorption.

Probiotic-Rich Foods:
Yogurt, kefir, sauerkraut, and other fermented foods are rich in probiotics. These beneficial bacteria promote a healthy gut, directly linked to reduced inflammation and improved hormonal function.

Seeds:
Pumpkin, chia, and sesame seeds are rich in zinc and magnesium, which are minerals pivotal in hormone production and regulation.

Avoid Processed Foods and Sugars:
Reducing your intake of processed foods, refined carbs, and sugars is crucial. These foods can cause spikes in insulin and inflammation, disrupting hormonal balance.

Hydration:
Staying well-hydrated assists in detoxification and supports overall hormonal health. Aim for at least eight glasses of water daily, and consider herbal teas a hydrating, beneficial option.

Start small, make gradual changes, and observe how your body responds. If you would like to go more in depth in addressing your hormonal wellness, please DM me!

02/22/2024

Lentils are a powerhouse of nutrition that deserves a prime spot in your diet. Packed with protein, fiber, and essential nutrients, lentils are a great meat substitute for vegetarians and vegans and a fantastic addition for anyone looking to boost their health.

One cup of cooked lentils provides about 18 grams of protein and 16 grams of fiber, making them an excellent choice for muscle building and digestive health. They're also rich in iron, which is crucial for energy levels, especially for those who don't consume meat.

Lentils are incredibly versatile and can be incorporated into a variety of dishes. Add them to salads for a protein boost, make hearty soups and stews, or use them as a base for veggie burgers. Unlike many legumes, lentils cook quickly and don't require pre-soaking, making them a convenient option for busy lifestyles.

High in fiber, lentils help in feeling full longer, aiding in weight management. The fiber content also helps stabilize blood sugar levels.

Regular consumption of lentils can contribute to heart health due to their high levels of magnesium and potassium. These nutrients help in blood pressure regulation. Additionally, the folate in lentils supports brain function and mental health.

From an environmental perspective, lentils are a sustainable choice. They have a low carbon footprint and require less water to grow compared to other protein sources like meat.

What is your favorite lentil dish? I love a warm lentil curry.

02/21/2024

Creating lasting habits is a cornerstone of sustained health and wellness. Our brains love consistency, and by establishing a routine, we can harness this preference to foster positive habits.

Start Small and Specific:
Big goals can be overwhelming. Break them down into smaller, achievable tasks. For instance, if you want to exercise more, commit to a 10-minute walk daily rather than an hour at the gym.

Anchor New Habits to Established Ones:
Link a new habit to an existing routine. If you already have a morning coffee ritual, use that time to read a page of a health book. This method, known as 'habit stacking,' simplifies incorporating new habits into your life.

Consistency Over Intensity:
It's not about how hard you push in a single session but how consistently you show up. Consistent, moderate effort beats sporadic, intense bursts in the long run. This approach also reduces the risk of burnout.

Make It Enjoyable:
If you enjoy it, you're more likely to stick with it. Choose activities that bring you joy. If you hate running, don't force yourself to run. Find an alternative that you enjoy, like dancing or swimming.

Track Your Progress:
Use a journal or an app to track your habits. This serves as a visual reminder of your commitment and progress, which can be incredibly motivating.

Surround Yourself with Support:
Share your goals with friends or family, or join a community with similar objectives. Social support can be a powerful motivator and accountability tool.

Adjust as Needed:
Life changes, and so should your routines. Be flexible and willing to adjust your habits as your circumstances change. This adaptability is crucial in maintaining them over time.

Remember, the goal is to make these routines a natural part of your life, not an additional burden. These steps can create lasting habits, significantly enhancing your health and overall well-being.

02/20/2024

Looking for a delicious way to add more vegetables to your diet? Spicy Grilled Eggplant might be your next favorite side dish. Not only is it packed with flavor, but it also offers a range of health benefits.

Eggplant is low in calories but high in fiber, making it great for digestive health. It's also rich in antioxidants, which help protect your cells from damage.

Adding spices enhances the taste and boosts your metabolism. A sprinkle of chili powder, paprika, or cayenne pepper can do wonders. Plus, spices like turmeric and garlic powder have anti-inflammatory properties.

Don't forget to garnish with fresh herbs like basil or parsley for an extra nutrient kick and a burst of freshness.

Serve it alongside grilled chicken or fish for a balanced meal. You can also top it with a sprinkle of feta cheese or integrate it into salads for added complexity.

Ingredients:
• 2 medium eggplants
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon red chili flakes (adjust to taste)
• Salt and pepper, to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:
1. Preheat your grill to medium-high heat. You want it hot enough to char the eggplant but not burn it.
2. Slice the eggplants into 1/2-inch thick rounds. Mix the olive oil, garlic powder, smoked paprika, red chili flakes, salt, and pepper in a small bowl.
3. Brush both sides of the eggplant slices with the spicy oil mixture. Make sure each piece is well coated for the best flavor.
4. Place the eggplant slices on the grill. Cook for about 4-5 minutes on each side or until they are tender and have nice grill marks. The time may vary depending on the slices' thickness and the grill's heat.
5. Once grilled to perfection, transfer the eggplant slices to a serving platter. Garnish with chopped parsley or cilantro if desired.

02/19/2024

Consistency, often overshadowed by the allure of intense workouts and radical diet changes, holds the key to lasting health benefits. When it comes to building a healthy lifestyle, slow and steady wins the race.

Here's why:

Sustainable Habits Over Quick Fixes:
Intense health regimes can be exciting initially, but they often lead to burnout or injury. In contrast, consistent, moderate efforts allow you to develop habits that become part of your daily routine, ensuring long-term adherence and success.

Long-Term Health Gains:
While an intense regimen might offer quick results, these are often short-lived. Consistency, on the other hand, leads to gradual, sustained improvements in fitness, strength, and general health. This approach reduces the risk of chronic diseases and contributes to overall well-being.

Mental Health and Wellness:
The predictability of a consistent routine can also provide a sense of control and accomplishment.

Begin by starting small, selecting activities you enjoy, and setting achievable goals. If you're new to exercise, start with a few minutes daily and gradually increase the duration as you build your stamina. Focus on celebrating the small victories along the way to stay motivated.

Additionally, integrate physical activity into your daily routine, whether a brisk walk during lunch breaks or opting for the stairs instead of the elevator. Prioritize balance by ensuring that exercise harmonizes with other aspects of your health, such as nutrition and sleep, avoiding extremes in any area. Always listen to your body, heeding its signals for rest and adjusting your activities to prevent injury. Lastly, track your progress through journaling or using an app to not only stay on track but also to recognize patterns and make necessary adjustments as you continue your fitness journey.