Personal Trainer, Holistic Nutritionist + Wellness Blogger
Initial Holistic Nutrition Appointment (Complimentary) Initial consultation (up to 60 minutes, complimentary) – During the initial consultation, we’ll thoroughly discuss your health goals, medical history, diet, symptoms and lifestyle. After the initial consultation, I will transfer the nutritional and lifestyle analysis into an individualized 7…
Ahh cruciferous veggies, what gems you are! Rich in vitamins such as folate, Vitamins C, E, K and chock full of fiber, this group of plants are nutrient SUPER STARS. One thing that sets these vegs apart from the rest however is their abundance of…
It’s no secret that avocados have been in the top superfoods list for a while now but do they really live up to the hype or do they just have a really great PR team? Let’s break down all the goodness these little green gems have to offer!
They’re loaded with heart healthy fats: FAT (the good kind) is back baby! The misguided belief that fat is bad for you is soooo 80’s. In fact 77% of avocados calories come from healthy monounsaturated fatty acids. These fats have numerous health benefits including boosting cardiovascular health + brain function, promoting insulin sensitivity, stabilizing cholesterol levels, regulating fat metabolism and reducing inflammation!
They’re a nutritional gold mine: Avocados contain 20 vitamins and minerals including all 18 essential amino acids, potassium, folate, b-complex and polyphenols (antioxidants) to name a few. They’re also rich in both soluble + insoluble fiber!
They help absorb nutrients more efficiently: It doesn’t matter how many nutrients you consume if you don’t absorb them effectively! The fat in avocados help you absorb fat soluble vitamins A, D, E + K as well as carotenoids (antioxidants found in green leafy vegetables, pumpkin, carrots, red peppers and so on). So not only is eating avocado healthy for you in and of itself, it also helps increase the nutritional value of the other plant foods you pair it with!
Avocados are also super versatile and pair well with so many other foods. You can add some to your smoothie to up the creamy factor, blend with lemon juices and spices for some delish homemade salad dressing, smoosh some up, top with EBTB seasoning and spread onto your toast. Heck there are even some amazing brownie and cake recipes out there that include this super fruit!! The options are AVO-CONTROL!!
Final takeaway: Avocados totally live up to the hype and I’m thinking they’re gonna keep their superfood title for the extended future! What’s your fav way to enjoy this OG powerhouse?!
First and foremost, isn’t Kiwi just the cutest name for a fruit?! These fuzzy, sweet and tangy little guys are more than just adorable though, they’re jam packed with vitamins, antioxidants + fiber. So today we’re going to give them the spotlight they deserve and…
Can I get a “HEEELLLLL YEAAAA” for pasta salad szn!?! What is it about cold pasta with veggies + dressing that makes it so DELISH!? I SWOOON! Anyways, I love pasta salad for many reasons and I KNOW you guys are all dying to hear…
ah the great coffee debate, is it friend or foe? Welp, like most things there’s not a black or with cream answer (she’s got PUNS!!). So grab yourself a cup (or not whatevs) and let’s breaaakk it down!
Caffeine: We all know what caffeine is but do we really know what caffeine IS?! (woaahh getting DEEP guys!). Okay here’s a quick sparks notes version for ya; caffeine is a natural stimulant most commonly found in coffee, tea + cacao plants. It’s magic works by blocking a neurotransmitter called adenosine that causes drowsiness by slowing down nerve cell activity in the brain. Caffeine connects to these adenosine receptors in the brain without activating them. This in turn blocks the effects of adenosine + increases the release of other neurotransmitters such as dopamine. This combination helps you feel more alert, increases your energy levels and generally aids in keeping you awake during your morning meeting after a long weekend. #thankssomuch. Studies have also shown that regular coffee drinking may slow down age related cognitive decline and reduces the risk of both Alzheimer’s and Parkinson’s disease.
Okay we know what caffeine is and how it works but is it GOOD for you? Yes!!! And No (hehe) . There’s been numerous studies on the positive and negative effects of caffeine so let’s start with the positives shall we?
Not only can caffeine help speed up your brain function and slow down your rate of cognitive decline but it can also help with your gym performance. When combined with exercise, caffeine can be an effective natural performance enhancer that helps you trainer harder, longer + more effectively.
Caffeine aside, coffee beans are particularly rich in several powerful antioxidants that become even more potent after roasting. These antioxidants are effective at neutralizing free radicals and preventing oxidative stress which can help everything from reducing cavities to preventing heart disease, type 2 diabetes and cancer
Now like a lot of things in life, there is a line that can be crossed that turns the good guy into the bad guy. When consumed in excess coffee can lead to insomnia, increased blood pressure, anxiety and some other not so fun side effects #hardpass
So what’s the final tea on coffee? Moderation + common sense! Don’t drink more than 400mg a day (about 2 strong cups) + don’t load it up with sugar and other crazy sh*t that you can’t pronounce!! Because let me tell ya, your Starbucks caramel frappuccino is NOT going to combat type 2 diabetes (although it’ll most likely enhance it!) and it’s not because of the coffee in it!
I love to drink my coffee with collagen, assorted nut milks + a splash of my fav creamer ! How do you like your morning cup(s)?!
Cheers!
xoxo
Amanda
Health and Wellness is so abundant these days and that’s amazing! There’s an endless amount of information you can access and people from all around the world with various credentials giving you tips on what to eat, how to workout and even when to do…