Support your immune system with Garlique

This post is sponsored by Babbleboxx on behalf of Garlique. I have included links in this post that I receive compensation for my post. All my opinions are my own. My full disclosure policy

Immunity is a hot topic these days for many reasons.  But during the fall and winter months, we usually focus on building our immune system because of the cold and flu season. This fall, I will be traveling, so I am trying to take steps now to help benefit my immune system. A healthy immune system helps your body better fight and resist diseases.  It’s important to take preventative methods for your health.

Lifestyle habits and change can lead to helping support a healthy immune system.

Moving your body, nourishing well, and getting adequate rest are habits that we can make to benefit our immune system.  I have shared in the past foods that help support your immune system.  But did you know that there is a common food that we use every day with powerful immune benefits? Garlic is a natural root vegetable that is really powerful in supporting our immune system.

The benefits of garlic 

We all know garlic is pungent and an easy way to add flavor to your meal. It doesn’t have many nutrients, but it does provide vitamin C, vitamin B6, potassium, and folate. At the same time, garlic is rich in vitamin C, vitamin B6, thiamin, potassium, calcium, phosphorous, copper, and manganese to your meal.  

Garlic also belongs to the Allium Family, which Ayurvedic healing traditions consider a medicinal root vegetable. According to sciencedirect.com,  Allium Vegetables are high in organosulfur compounds, which can naturally be found in our bodies, environment, and foods.  

Organosulfur compounds are found in Allium Vegetables: Garlic, onion, shallot, leek, and chives of all colors and varieties and Brassica/Cruciferous Vegetables Broccoli, Cabbage, cauliflower, Brussels sprouts, and kale.

Both types of vegetables help reduce lower blood pressure, inflammation, lower cholesterol, and support immunity.

The best way to support your immune function is by adding these natural vegetables to your diet.  With a simple one-a-day pill, you can get the same benefits as consuming the amount of garlic needed to support your own immune system.  

How to add garlic without the odor 

I love garlic. It’s probably the staple for most of my meals, and I can’t get enough. But eating the amount of garlic required to receive the benefits will leave you smelly. Yes, it seeps from your pores.  There is a way to get the same benefits of garlic without warding off vampires and anyone else who comes in your path. I recently tried an all-natural odor-free, taste-free, and drug-free supplement call Garlique.

Antioxidants and Vitamins help with immunity 

Garlique is a unique Healthy Immune Support Formulation that I have come across.  It contains a unique formulation of garlic, vitamins, minerals, and antioxidants to support your immune systems. Taking advantage of the natural benefits of garlic to help support your immune system. 

Garlique has Vitamin C, Vitamin D, Vitamin B6, and Zinc. Giving you all the vitamins that help promote immune health in addition to the odor-free, taste-free power of garlic.

Garlique Healthy Immune Support Formula 

I can easily swallow Garlique, and it’s gluten-free, which is an allergen for me. It’s also soy-free, vegetarian-friendly, and non-GMO if you consider that for your supplements.  It’s easy to add Garlique to my daily routine because it’s a daily pill. I am packing Garlique on my carry-on’s as travel this fall.  So, I can focus on the other aspects of supporting my immune health. Like moving and resting, knowing that Garlique supports and provides a natural immune defense promotes my immune health.

Did you know garlic could help support your immune system?

 

Learning to Wait on God

Learning to Wait

When Mimi was a baby she signed, which is an excellent way to communicate her needs. Two of my daughters signed (my middle one refused). Our signing girls during infancy/toddlerhood whined less than my middle who refused.

When we woke up in the morning after our good morning kisses, my baby would sign “milk.” I usually reply “Wait” (in sign) at which she began to get anxious. Continually signing milk, waving her arms, kicking her feet. She knows it is coming, but she wants it NOW! Once she gets it, she is satisfied and content.

No Patience

Now, my baby is also a “healthy eater,” horrible sleeper, but more than makes up for it in food consumption. When she was younger she would sign “eat,” and I respond “wait” her reaction is entirely different than when she wants milk.

Mimi would proceed to fall out on the ground and have a tantrum. Crying, yelling, signing till I put her in the high chair and fed her.

waitingon-god

Waiting without God

Waiting without God and waiting with God. I have found similarities with my one-year old’s patience. When I first found Christ, I would wait without God. Praying for things and anxiously waiting for God to answer; similarly to my toddler when I tell her to wait. Sometimes, I would have a full out tantrum because things weren’t happening in my time or how I wanted them.

I can Help God Mentality

Then I progressed in my faith and became like my middle daughter, Lailah. When I tell her to wait for something, she’ll take it upon herself to do it on her own. Calling herself “helping” me out usually ending up in a spill, break or simply a mess. I have “helped’ out God quite a few times resulting in nothing that I wanted or a long messy drawn out way to it.

Waiting with God

As a believer and an adult. I wait differently than I did when I first came into my faith. I have found Scripture to guide me; yet, still, work in progress. I still need to work on my execution.

Similarly to my oldest daughter; when she asks me for something, and I say “wait.” She will wait for a while to come back to me and “remind” or ask me again.  Then, if I still haven’t done it, she will ask if she can help me and wait a little longer.  Thanking me once I execute my task because of our fourteen years together she has gained trust in me and knew that I would get to it when I can.

4 Ways Scriptures Shows us to Wait

Like my relationship with all my daughters; I have learned to wait with God as I have matured in my faith. As I have grown, I have found that I need several things for me to have patience, hope, and trust that the Lord will answer my prayers. I may not like the answer, but I will receive a reply nonetheless in due time.

1. Wait

When waiting with the Lord, you have to have trust and confidence that He will answer you as well as stay close by His side so that you are ready when it is time. (Kind of like my twelve years old)

Psalm 33:20-22 (NIV) 20 We wait in hope for the Lordhe is our help and our shield.21 In him our hearts rejoicefor we trust in his holy name. 22 May your unfailing love be with us, Lordeven as we put our hope in you.

This verse to me is a proven process of what is needed to wait for the Lord.

2. Help

I look to God for his help in trouble instead of offering my “help.”

Psalm 46:1(NIV) God is our refuge and strength,
    an ever-present help in trouble.

3.  Rejoice

Instead of fretting; I rejoice no matter what. I am grateful to turn to and to help me in need. I just need to come to Him, be grateful to Him and wait for Him to take action.

1 Thessalonians 5:16-18 16 Rejoice always, 17 pray continually, 18 give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

4.  Trust

Something that I learned and continued to grow in is trusting in the Lord.  How He does things because it’s usually different from my own but always so much better than anything that I could do for myself.

Proverbs 3:5 (NIV) Trust in the Lord with all your heart and lean not on your own understanding;

waiting

What helps you get through the waiting phase?

20 Best Snacks for Youth Athletes

Just like adults, youth athletes need to nourish and fuel their bodies. Here are 20 best snacks for youth athletes.
youth athletes

I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

I don’t remember when I didn’t have youth athletes. Whether it was busy playing, going to the park, these little divas have always been on the move.  Maybe this post should just be a snack for kids, but I have some tips on mostly what to snack on pre- and post-activity.  I am the Mama of three little divas that aren’t so little anymore for those who don’t know. The older they get, the more places I have to drive them, and when I am trying to think of snacks not only for my kids but also for myself, I have a small criterion.

Snacks before activity

  • Snacks should not make me mindless choices to keep you occupied.
  • Pre Workout Snacks should be intentional small meals to fuel your body for the demands of the activity.
  • You should also account for proper hydration and fluid pre and post-meal consumption and their effect on their performance.
  • Everything we put in our bodies has the purpose of nourishing our bodies. You should be making intentional decisions.

What kind of snack should youth athletes have?

Including more than one light snack daily with an active kid is recommended.  These “light snacks” should provide a significant amount of carbohydrates, which is known to be one of the primary fuel sources for highly active cells and helps avoid gastrointestinal  (GI) issues that occur with substantial meals to meet calorie needs. (Kerksic, C, Harvey T, Stout J, et al. 2015)

Your snack should also contain a protein source.  Studies reveal an improvement in both strength and body composition with frequent protein intake throughout the day, not enough protein intake doses.4  (Mamerow MM, Mettler JA, English KL, et al. 2014)

best snacks for youth athletes

Things to eat pre and post-workout:

The snacks you choose pre, and post-workout need to help optimize glycogen stores and maintain glucose levels, so the body is ready to adapt to training needs.  The closer you get to your training session, the meal should be smaller and less protein, fat, and fiber but not too small that you get hungry during your workout.

You also don’t want a too large snack because it can give you gastrointestinal issues (GI) during your training.  Snacks should also be high in carbohydrates. You want foods that are high-glycemic because they are easier to digest and enters the bloodstream faster.7

Pre- Activity

30-60 minutes Prior:

 

Eating too heavy can put your child’s digestive system on overload. It’s best to leave the massive meal hours before activity or afterward.

Drinks that are Ideal for Pre Activity

Some better choices in Pre and post-activity drinks are drinks that are high in dietary nitrates. For example, beet and cherry (for the flavor) juice before a workout is a better alternative to drinks on the market. Beet juice is a high source of nitrates, polyphenols (a great source of great source antioxidants). Cherry juice is also a common pre-workout for the positive performance benefits it has during exercise activity.  (Jones AM, Vanhatalo A, Bailey SJ.2013) 

youth athletes

Can you snack during exercise?

Most children don’t need to snack for moderate-intensity and last up to 90 minutes. Endurance-type or high-intensity sports lasting longer than 60 to 90 minutes, you need to try to get in at least 30-60g of protein within the hour to help extend endurance performance. Still, again that is dependent on your child’s activity.  It is also acceptable to consume carbohydrates during exercises for children who are not well-nourished or didn’t have a pre-workout snack.  That is also something that you should speak to your pediatrician. 

Ideas of during-exercise snacks, as tolerated:

  1. Branch Chain Amino Acids 
  2. Applesauce Pouches
  3. Bananas
  4. Crackers (Try: Gluten-Free Cracker Recipe

best snacks for youth athletes

What do I feed my youth athletes after a “workout”?

After a workout, I want to get protein and carbohydrates in at least 30-45 minutes after the girls finish their activity. It is essential to help them recover, and I think what they eat is critical. It’s also larger than their pre-workout snack because they just burned many calories and are usually aggressive and hungry. 

Ideas of post-exercise snacks:

The Worst Snacks for Youth Athletes

I think that it can be straightforward to fuel your youth athletes. Ultimately, when considering choosing snacks for your active child, not choose only processed sports foods as snacks. When only highly processed sports foods replace whole foods at snack time, an excellent opportunity to consume fiber, vitamins, minerals, and phytochemicals is missed. Eat real food and limit the junk.

best snacks for youth athletes

My biggest tip would be when thinking of nutrition, be intentional, not mindless. Eat well and eat often and try to make quality, deliberate nutrition choices.

What are some of the best snacks for youth athletes that you would add?

You can grab your NOW products here! Click on the coupon and eget 20% off your purchase with coupon code “FAITHFUELED.”

 

Reference:
  1. Burke L. Practical Sports Nutrition. Human Kinetics; 2007. Print
  2. Kerksic, C, Harvey T, Stout J, et al. International Society of Sports Nutrition position stand: Nutrient timing. J Intl Soc Sports Nutr. 2008;17. Accessed January 5, 2015.
  3. Carlson A, Nippe S, Heydenreich J, Meyer F. Carbohydrate intake and food sources of junior triathletes during a moderate and an intensive training period. Int J of Sports Nutr Exerc Metab. 2012;22:438-443. Print
  4. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144::876-880. Print.
  5. Phillips S, Bandini LG, Naumova EN, et al. Energy-dense snack food intake in adolescence: longitudinal relationship to weight and fatness obesity research. Obesity Res. 2004;12:461-472. Print.
  6. 6.Andrea Q. Vintro, MS, RD, CSSD, LD, owner of Nutrition Logic, LLD in Portland, OR.
  7. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. “Carbohydrates for training and competition. J Sports Sci, 2011;29 (suppl1): S17-S27. Print.
  8. Van Loon LJC. Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83. Print.
  9. Spiegel K, Tasali E, Leproult R, van Cauter E. Effects of poor and short sleep on glucose metabolism and obesity risk. Nature Rev Endocrinol. 2009;5:253-261, Print

 

 

Why is the Watermelon Rind so good for you?

 

Watermelon Rind

When I think about summertime watermelon is always one of the first things that come to mind. Are we ready for summer?  Watermelon is a staple in the summer. It wasn’t until a few years ago I learned that the watermelon rind is something that you can eat.

Watermelon Rind will not make you sick

Have you been told that if you eat the Watermelon Rind, it will make you sick? Well, I am a living testament that is a myth. People toss the watermelon when it gets to the crunchy white part of the watermelon, but this is probably the most nutritious part of the fruit. The entire watermelon from flesh to seed is edible and delicious. I prefer the rind over the pink flesh, but I am not your typical person.

Seeded Wateremelon

Four Benefits of Eating your Watermelon Rind

Watermelon Rind has so many great nutrients in it, a very mild flavor and an excellent way to save on waste. If those reasons don’t persuade you there are also these four:

  1. Chlorophyll
    Helps with blood building contains more of the amino acid; Citrulline than the pink flesh.
  2. Additional Vitamins
    Contains Vitamin C, Fiber, Potassium and a small amount of Vitamin B6
  3. Low Calorie
    It contains fewer calories. Therefore, it will add bulk and variety without adding to your caloric intake.
  4. Taste
    Taste like a cucumber; everything from skin to seeds of a watermelon is edible.

What does Watermelon Rind taste like

Watermelon is a staple at our house whether cooking out or just another day is Watermelon. I typically keep the rinds and freeze them to juice. So, I will cut the skins off before serving and place them in a storage container to freeze. I try to stock up during the summer in Watermelon Rinds because they are readily available and useful for you all year long. They have very bland flavor and if eaten raw a big crunch.

Ways to eat Watermelon Rind

There are so many ways that you can eat Watermelon Rind; pickled, preserved, chutney, raw, in a salad, stir-fry, juice or a smoothie. The easiest way that I have found to get my kids to eat it is to make it a refreshing smoothie or popsicle. It’s a great way to get those wonderful nutrients in and save waste.

watermelon rind popsicles

I’ve tried it both ways with the skin and without the skin. If you have a good blender like a Vitamix or Ninja would include the skin because it is edible and will break it down so that it doesn’t affect the texture. If you do not, I would recommend including the skin because it can be a weird texture kind of like pulp in Orange Juice. Also, as far as taste goes it will not overpower the Popsicle so don’t be scared!

Eat Your Rind

Eat Your Rind

Ingredients

  • 3 cups seeded watermelon including the rind (skinned or with skin is your choice but there are more nutrients in the skin), fresh or frozen
  • 1 cup cucumber, peeled
  • 2 lemons freshly squeezed lemon juice,
  • 2 tbsp of fresh mint (2 or 3 leaves depending on type of mint)
  • 3-4 tablespoons raw clover honey
  • 3 cups ice cubes made from coconut water (great to naturally sweeten)

Instructions

  1. Prep the watermelon – cut into bite size chunks. Freeze the watermelon chunks for a few hours or overnight {best}.
  2. Peel the Cucumber skin Cut in half lengthwise,and remove seeds. Discard seeds.
  3. Just use mint leaves discard stems.
  4. Add all ingredients to the blender. Blend on high speed until combined and smooth. If you’re not able to blend it well add a little (like 1 tbsp at a time) of coconut water. You don't want it too wet!
  5. If making Popsicle place in Popsicle mold and freeze till solid.
  6. If making a smoothie; Serve immediately and Enjoy!
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https://faithfueledmoms.com/why-is-the-watermelon-rind-so-good-for-you/

 

 

 

How to grow sprouts and microgreens

I am a #NOWWellness Influencer. In this post, I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Add microgreens to your plate.

Sprouted vegetables are a quick and easy way to get many nutritional benefits. Sprouting your own vegetables is simple. ` Although these vegetables are “micro,” their benefits are major. Sometimes over forty times than fully grown vegetables. They’re also easy to grow and add to your plate.

What’s the difference between sprouts and microgreens?

Microgreens are the stage of a plant from seed to “baby plant.” They are “young and tender edible seedlings.” [Renna, 2016] They’re just past the stage of sprouts which are forming small leaves.  Sprouts are 1-3 days and have no leaves. They are equally good for you, and you can begin adding them to your meal once a sprout begins.

Or give it a few more days, and it will become a microgreen.  Sprouts and microgreens take about 3-10 days to grow and are really simple. 

 Where do you grow microgreens?

Microgreens are so easy to grow, and they can be grown indoors, outdoors, and within days.  I like to use the NOW Food Sprouting jar to grow my sprouts for the week.  It makes it very simple because it has a mesh lid to remove liquid and is made of glass so you can observe the process.  The process is so simple that my six-year-old can do it and often does.

 Microgreens come in different varieties:

Most people think of Microgreens as broccoli, Brussels, and alfalfa sprouts, but you can eat so many vegetables and grains in “micro” form.

  • Cauliflower, broccoli, cabbage, watercress, radish, and arugula
  • Lettuce, endive, chicory and radicchio
  • Dill, carrot, fennel, and celery
  • Garlic, onion, leek
  • Amaranth, quinoa swiss chard, beet, and spinach
  • Melon, cucumber, and squash
  • rice, oats, wheat, corn and barley, legumes 

Consuming these vegetables at the early stage can have many micronutrients and give you a variety of flavors from savory, spicy, to even sweet, depending on the microgreen.


Why are microgreens so nutritious?

Every microgreen is different in its nutritional makeup, depending on the variety.  Microgreens like Cauliflower, broccoli, cabbage, watercress, radish, and arugula are rich in potassium, iron, zinc, magnesium, and copper (Weber, 2017)

The great thing about microgreens is you can eat less of these baby plants and get the same nutrient value as if you ate more vegetables fully matured.  So, a little goes a long way with microgreens.

Why do I add microgreens to my diet?

I am in an ongoing battle with my digestive system. For those of you who have followed me, you have been on the ride with me. I have a hard time digesting vegetables like Cauliflower, broccoli, cabbage, Brussels sprouts.  So, I’ve been swapping them for the “baby” version or microgreens.

When I found out eating microgreens can give me the same things I need from the fully matured vegetable. I began adding them to my plates regularly. It’s like adding a fresh herb.  I really like trying the different seeds that NOW Foods  has with different dishes. Microgreens can have over forty times the nutritional value of the fully mature vegetable. (Xiao, Lester, Luo, Wang, 2012) 

How do you eat microgreens?

You can add them to anything. They do have a flavor, but it’s like adding spice to your dish but packed with phytonutrients, polyphenols, vitamins, and minerals in small quantities.  

Add microgreens to your:

  • Sandwiches
  • Salads
  • Wraps
  • Juices
  • Smoothies
  • Juice
  • Pizza toppings
  • Paninis
  • Soups
  • Omelets
  • Casseroles
  • Stir fry

 They give everything a power boost.

I also find that for those who don’t like vegetables, microgreens can be an easy compromise to get all that you need that you miss from a limited vegetable intake.

What to know when growing your own microgreens?

Make sure that you have quality seeds. That is why I get my supplements and foods from NOWFOODS . I can trust them to test and provide quality products. I also use Citric Acid Powder from now on to withstand any bacteria growth.  NOWFOODs  has a straightforward 5 step process to growing your own sprouts.  It makes it very simple and easy to grow your sprouts and gives you confidence they are safe to eat.

How to grow your own?

NOW Foods has a sprouting kit that makes it very easy to grow your own.  All you need is the NOWFoods Sprouting Jar , Citric Acid Powder , and Sprouting Seeds of your choice. I suggest starting with the Alfalfa sprouts. I also like the Zesty Sprout mix. It has some great flavor profiles. Follow the directions, and in 3-5 days, you have sprouted. In about 7-10 days, you will have microgreens.  

 

Use code “FAITHFUELED” to get 20% off of your kit.  

 

Have you ever tried sprouts or microgreens?

 

Resources:

https://www.tandfonline.com/doi/abs/10.1080/15428052.2016.1225534

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5362588/

https://www.ncbi.nlm.nih.gov/pubmed/22812633

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