Related Article: The health benefits of having a dog
Home-grown vegetables always taste fresher and crisper than vegetables bought from the store. Do you want to grow some of your own vegetables? Is the new farm-to-table movement inspiring you? Start today with simple gardening tips from Naturade! The most difficult part is choosing what to grow!
There are three basic concepts you have to master to be a successful gardener: planning, preparation, and process.
Keep ideal temperature, sunlight exposure, and potential yield in mind when choosing which crops to grow. Map out your garden before planting.
Now that you have a great foundation, start putting it to action! Buy the tools you need, such as gloves, a hose, snips, pruners, a spade, trowel, or hand fork. Before planting, loosen the soil where you plan on putting your first veggies. If you desire, you can also add composted manure or other organic materials to the ground.
It’s finally time to have some fun and start growing! Once you’ve planned and prepared your gardening area, all you have left to do is plant those seeds. Remember to nurture and take care of your plants, checking and watering them regularly.
Below are some tips for choosing, growing, and harvesting your new garden!
Summer is coming to an end, but don’t let the changing seasons stop you from enjoying your favorite summer smoothie recipes like our Summer Sun Soy Protein Smoothie! This smoothie is a delicious combination of cucumber, honeydew, and mint that will leave your taste buds screaming for more. Drink this smoothie as a refreshing breakfast shake to invigorate your morning or as a revitalizing afternoon snack.
Here’s what you’ll need to make this summery smoothie:
1/4 cup cold water
3/4 cup ice cubes
2/3 cup peeled seedless cucumber
2/3 cup honeydew melon
1/8 cup fresh mint
Zest of half an orange
Dash of lemon juice
3 scoops Naturade Total Soy Vanilla Flavored Meal Replacement Mix
Read More: 8 Heart-Healthy Foods
In a blender or smoothie maker, combine water, ice cubes, cucumber, melon, orange zest, and mint. Halfway through blending, mix in two scoops of vanilla flavored Naturade Shake Mix. Process until very smooth. Garnish your serving glass with additional orange zest curls, orange slices, cucumber slices or honeydew slices for an extra flair.
Relax and drink your way to healthy living no matter the season. Enjoy all year round!
Related Article: Vegan Protein & Oatmeal Pancakes
Summer is a time for delicacies, but it can also be a time for healthy eating. Summertime is filled with lots of opportunities to eat and drink outdoors at parties and barbecues. However, it’s important to remember to incorporate some healthy foods into your diet as much as possible.
Celebrity wellness guru, Dr. Frank Lipman, shares some of the healthiest foods in season during the summer that everyone should be adding to their daily diet.
Related Article: 7 Ways to Get More Protein in Your Diet Without Meat
1. Lemons: This first choice is one of our favorite picks as it has so much potential! Need an extra incentive to drink enough water everyday? Squeeze in some lemon juice to give your water some added flavor. Cooking a salad, salmon, or chicken, but want some extra zing? A small squirt of lemon can make all the difference to a delicious meal and is an extra source of Vitamin C.
2. Cruciferous Veggies: This green group includes brussel sprouts, bok choy, cauliflower, cabbage, and broccoli. These vegetables add vitamin C and soluble fiber to your diet and are so versatile that your options are limitless. Boiled, grilled, or sautéed – greens are always a healthy addition to any meal!
3. Avocado: Not only do they have an extremely high nutrient value, avocados are also full of flavor and rich texture! With oleic acid, Vitamin E, and glutathione, this fruit is super healthy. You can make avocado toast or add it to salads. You can make yourself some guacamole or even just scoop them out with a spoon and eat them plain or filled with tuna.
4.Garlic: It might not do much for getting you that kiss at the end of the night, but garlic is known to have great antibacterial properties. It is also easy to sautée into almost any meal. Whether you are making green veggies, grilled meat, or even a dipping sauce, garlic is always a flavorful addition!
5. Fresh Herbs: Parsley, cilantro, and basil are all excellent examples of herbs that help mix-up any meal! The easiest way to use herbs is as a last minute addition to a meal. A small sprinkle can make your food taste significantly better! If that doesn’t sound exciting enough, you can try making some pesto out of herbs or even use them to marinate your meats.
With options like these it seems like being healthy this summer may be more fun than we expected!
Read More: The Benefits of Family Dinner Time
If you can’t get through the day without that caffeine fix and are looking for healthier alternatives to straight coffee, this Naturade coffee protein shake is the perfect fit for you!
This delicious protein-packed shake is all you need before heading out the door in the morning to start your day off right. It’s a healthy breakfast and lightly sweet drink all in one.
Here is what you will need to make the Shake:
1 cup Almond Milk
1-2 scoops of Naturade Total Soy Meal Replacement - Vanilla
1 tablespoon of Instant Coffee
15 Ice cubes (optional)
Sweetener of your choice
Nutmeg & Cinnamon – add as much as you desire to taste
Enjoy this creamy shake on your way to work or while relaxing on a weekend morning. It will give you just the right amount of kick you need to get going with your active day!
For more protein-packed recipes, try our Double Chocolate Protein Cookie Recipe.
Getting out of bed can seem nearly impossible without hitting the snooze button. Does this sound familiar? Hate doesn’t even begin to describe what you feel for your alarm when you hear that loud buzz waking you from a deep slumber. Don’t waste your energy fretting, Naturade is here to help you shake it off and finally become a morning person.
Related Article: 5 Tips for Better Sleep
Becoming a morning person isn’t about following a social norm. Recent studies show waking up early leads to an overall healthier life compared to staying awake later. It is also proven that early risers are often more productive and content as they get their most pressing to do’s out of the way before the rest of us.
If living a healthier lifestyle doesn’t change your mind, maybe the sheer simplicity of these quick tips will help make waking up early more appealing!
1. Don’t Give Up
It takes 21 days to effectively form a habit. Keep at it! The first few days may make the whole idea seem crazy or impossible, but the important thing is to create consistency. Hold your self accountable to keep up the healthy routine.
2. Don’t Compromise on Sleep
An important thing to remember when making any of these life changes is that they shouldn’t compromise any other healthy habits. Allow yourself to wake up a couple hours earlier, but don’t lose hours of sleep by doing so. If one night you are going to bed at 3am, don’t wake up at 6am the following morning. This can lead to exhaustion and lower productivity.
Listen to your body. Make sure you’re getting approximately 7-8 hours of sleep. Set a strict bedtime and enforce it until you’ve seen how great it feels to get a good night’s rest!
3. Play Hide and Seek
It may seem silly, but moving your alarm clock across the room forces you to get up and realistically, isn’t that half of the struggle? When immediately jumping out of bed starts becoming easier and easier for you, try putting the alarm clock in new places every night and playing a little game every morning. This will wake you up quickly!
4. Get Hydrated
After a full night’s sleep without drinking any water, waking up dehydrated can cause that grogginess we know too well! A glass of water can work miracles and keep get you pumped for the rest of your day!
5. Exercise Early
It is not only true that early morning exercises are more productive and effective, but they also give you that extra boost of energy to get you through the rest of the day. Are you really going to say no to endorphins?
6. Plan Ahead
Lay out your clothes the night before and make sure to pack your lunch and gym bags in advance! Make your mornings as quick and efficient as possible by making small changes. Taking the rush out of your morning is a sure-fire way to make it seem less dreadful!
Read More: Working Out At Work
A healthy lifestyle doesn’t have to be so hard to achieve. The NaturadeLife is about incorporating fitness, environmental awareness and social consciousness into your everyday life.
The NaturadeLife is about making the choice to take the stairs up to your office or choosing to get a Citibike instead of a taxi. It’s about making the decision to put beautiful flowers in the window that not only help decorate your apartment, but also filter the air your family breathes! Most importantly, this lifestyle is about realizing that health begins with yourself, but also extends outwards to the world around you.
Has this ever happened to you? You stayed overtime at work and the gym closed before you could make it. Why should you compromise on your workout? Take the stairs or walk to the train station instead of driving. Those extra five minutes in your commute could help you burn more calories and take a few minutes to enjoy your surroundings.
Ever run into this situation? Your babysitter cancelled and you’re stuck at home when you should be out and about? Instead of fretting, tweak your plans to fit everyone’s needs. Take out those yoga mats and stretch it out with your children. Follow in the footsteps of Instagram stars like Laura Kasperzak (@laurasykora) that show how productive, fun and easy it is to do yoga with your kids.
There are ways to live out the NaturadeLife in your home as well. Consider buying energy efficient home products that aren’t harmful to the environment and add to your healthy lifestyle both inside and out! It’s easier than ever and a simple shift to energy efficient light bulbs on a global scale is predicted to trim the world’s electricity bill by nearly one-tenth.
These choices may seem insignificant, but in reality these small choices truly add up and make a big difference. You don’t have to be a fitness guru or a dietician to know how to live a healthy life. It all starts with these small changes to improve your health and mood a little more each day.
The NaturadeLife is for everyone, the question is whether you choose to live it.
Related Post: Taking Breaks Helps You Stay Productive
We’ve all had those nights where we just can’t fall asleep, we end up tossing and turning the night away only to get up more exhausted than we were when we first got into bed. Try one or all of these five tips for a peaceful nights sleep:
Related: 4 Ways to Fight Sugar Cravings
No caffeine after noon
Caffeine can live in your body 8-14 hours after consuming it. Caffeine’s effects vary from person to person, but in general, if you are having trouble sleeping, try completely eliminating it for a month and see if that improves your sleep. Also consider sneaky sources of caffeine such as chocolate and tea. Switch to water and herbal tea.
Relaxing Exercises 2 hours before bed
As it gets later in the day try and decrease stimulation as much as possible. Do something you find relaxing, such as reading, practicing gentle yoga, taking a bath or talking about your day with a friend or your loved one.
Try a relaxing bath
Combine ½ cup Epsom salts with a few drops of an essential oil, like lavender, in hot water. Soak for 20 minutes. The magnesium contained in Epsom salt is absorbed through the skin and promotes feelings of relaxation. Water and salt cleanses energy from the day.
Meditation = A short, well needed vacation
Meditating for about five minutes daily can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties begin to disappear.
Sip some herbal tea.
Green tea has a great source of L-Theanine, which is a chemical that helps relieve stress.
Being healthy means eating healthy and sometimes it’s not very easy to do. Habits are difficult to break. Our goal is to introduce a set of healthy habits which hopefully will provide you with the positive results you are looking for. They say “it takes 21 days to make or break a habit” and if you’re vegan curious, VeganSmart has created a short term, plant-based 21 day regiment intended to help you get and keep good eating habits. You can train your body and mind to avoid processed and unhealthy foods and to jump start a healthier eating lifestyle. The vegan cleanse is a growing trend in health and wellness. Will you try it? Check it out below:
7 day cleanse – leading into a 14 day cleanse, leading to a 21 day cleanse
Start omitting all the animal flesh in your diet.
Day 1- 3:
VeganSmart smoothies 1 to 2 times a day as a supplement to help keep your energy up.
Drink coconut water as often as you like.
Drink fresh green vegetable juices on an empty stomach as often as you like. (Aim for at least two or three times a day. But make sure it’s on an empty stomach.)
Drinking it first in the morning insures your stomach is empty, so having the green juice first thing is recommended.
To curb the appetite, sip on Lemon Blast all day. ESPECIALLY days 7 – 14 (recipe below).
Optional versions of the VeganSmart smoothies are offered below as well.
Eliminate all alcohol, all dairy products, breads and pastries, red meats and chicken from the diet.
Only vegetables, non-refined carbohydrates, nuts, seeds and flax seed or olive oil.
Follow previous eliminations and suggestions.
Think no whites (no sugar, or flour products). Only consume carbohydrates in grains like Quinoa or Millet.
No candies or chocolates.
The rest of the diet should consist of only fruits and vegetables (steamed or raw), and raw nuts and seeds.
Only eat fruit on an empty stomach and give it at least 20 minutes to digest before eating any other food.
Never mix green juices with any food and especially not fruit.
Fruit and green juices should only be consumed on an empty stomach.
Continue previous eliminations and add VeganSmart smoothies as a supplement for extra support and energy.
Continue sipping on the Lemon Blast all day.
Drink coconut water as a snack.
Drink up to 32 oz or more of green vegetable juice for breakfast every day from Day 7 on.
Cut out all carbohydrates from the diet. Diet should consist of only fruit and raw or steamed vegetables, nuts and seeds. Eat fruit and raw or steamed vegetables as many times a day as you need to.
I suggest doing variations of different salads with no dressing. Cut out any refined oils.
Try flax seed oil or olive oil only very lightly drizzled on salads.
Day 11- 14:
Consume only raw fruits and vegetables, no oils, nuts, or seeds, – only raw fruits and vegetables.
Continue to sip on Lemon Blast all day.
Drink coconut water as a snack.
Have your green vegetable juices and your VeganSmart smoothies.
Use avocado and lime mixed together as a dressing or use hummus as a dressing.
Day 14 – 21:
Cut out all solid foods at this point.
Start incorporating one tablespoon of either flax seed oil or coconut oil every day now to get your fat content.
Breakfast – 32oz of green juice
Mid Breakfast – give the green juice at least ½ an hour to digest. Then add a VeganSmart Smoothie to supplement.
Again; remember to sip on Lemon Blast all day – and coconut water for snacks.
Lunch – Green Veggie Juice, wait 30 minutes and then add a Vegan Smart Smoothie as a supplement.
Dinner –Green Veggie Juice (If you decided to do the green juice, drink it first and wait ½ an hour before drinking any coconut water or having a VeganSmart Smoothie to supplement)
VeganSmart Smoothie Options:
Fresh or non-pasteurized coconut water (recommend Harmless Harvest Raw Coconut Water)
1 -2 tablespoon Flax Seed
1-2 tablespoon Chia Seed
Fresh or non-pasteurized coconut water (recommend Harmless Harvest Raw Coconut Water)
2 tablespoons Cocoa Nibs
1 tablespoon Flax Seed
1 tablespoon Chia Seed
Fresh or non-pasteurized Coconut Water (recommend Harmless Harvest Raw Coconut Water)
1 -2 tablespoons organic Flax Seed
1-2 tablespoons Chia Seed
1- 2 tablespoons Goji Berries
Lemon Blast Recipe
Fresh organic squeezed Lemon Juice
Tumeric Root Juice (optional)
Cayenne Pepper or freshly juiced organic Ginger Root
Green Veggie Juice Recipe Options
1. 2 bunches organic Spinach and 1-2 organic Green Apples.
2. 1 bunch organic Dandelion Root, 1 bunch organic Red Chard, juice of 1 organic Lemon, 1 organic Fennel Bulb, 1-2 stalks organic Celery, 1 bunch organic Cilantro, 1 organic Green Apple (optional.)
3. 1 bunch organic Black Kale, 1 bunch organic Spinach, ½ – 1 bunch organic Swiss Chard (use sparingly – strong flavor), 1-2 organic Green Apples, 1 organic Fennel Bulb, 1 bunch organic Cilantro.
Salad Suggestions (all certified organic):
Arugula, Avocado, Quinoa, Cherry Tomatoes, Chia Seeds, Flax Seeds.
Black Kale, Tomatoes, Avocado, raw Pumpkin Seeds.
Mixed Greens, raw Almonds, Hummus, Carrots, Tomatoes, and Chia Seeds.
No PEANUTS (contain a toxic mold).
Almonds, Cashews, Brazil Nuts, Walnuts, Pine Nuts.
Chia Seeds, Flax Seeds, Sunflower Seeds, Pumpkin Seeds.
Caution: As with any dietary supplement, consult your healthcare practitioner before using this product, especially if you are pregnant, nursing, anticipate surgery, take medication on a regular basis or are otherwise under medical supervision.
We all tend to hit that sugar low some point in the afternoon when you lose focus at work and sometimes right before bed. You might’ve ditched the old school sweets and traded them in for some dark chocolate and maybe even some almond/nut butter only to find yourself now getting hooked on those superfoods. Here are 5 different ways you can curb those sugar cravings:
Coconut water can serve as a delicious treat. Pour your coconut water over ice then add a little lime juice. This combination isn’t only refreshing but will help curb your sugar craving while providing hydrating potassium and mood-boasting magnesium.
Chocolate Almond Milk
Unsweetened chocolate almond milk with a cinnamon stick can be the perfect low calorie 8oz option to treat your sweet tooth.
Chia Seed Pudding
You’ve probably been a witness to the new chia seed pudding craze that’s been taking place. Popular for good reason, chia seed puddings are a great way to make you full and regulate your blood sugar levels. Make your pudding by soaking 3 tablespoons of chia seed in 12oz of unsweetened vanilla almond milk for 15 minutes. Then, add a little cinnamon and ground vanilla bean for a sweet touch.
If you’re not a fan of green juice, we’d like to tell you that you’ve been missing out. Green juice is the most power packed option of them all. Some veggies are naturally sweet when juiced and it’ll help trick your taste buds into thinking you’ve had something sweet. If vegetables juices are new to you, you can add 1/2 an apple to sweeten it up a bit more. Green juices are the perfect remedy for a sugar craving.
If your fitness plans aren’t giving you the results you need then you may be missing something from your routine, resistance training. Here are three reasons to debunk the myth that lifting weights is just for men, it’s for you too ladies:
More effective toning When we tend to think about weights the first thing that pops into our minds are people who body build and this stereotype is incorrect. Yes, you can weight-lift to gain in size and muscle but you can also use resistance training to help you burn more calories effectively during and after exercise.
Bone Health As we get older we’re at risk of losing muscle mass and bone mass. Resistance training is a great way to stop the loss and helps to keep up your balance, coordination and so much more.
Stress Relief Any form of exercise is a great way to relieve stress. When you exercise you’re boosting your feel-good endorphin’s which can help distract you from your daily worries and can even help you to improve cognitive function and memory. So go ahead ladies, let’s feel strong and determined and get to lifting!