How to grow sprouts and microgreens

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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

Outdoor Adventures Essentials

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 BabbleBoxx sponsors this post. Compensation for this post was provided, and this page may contain affiliate links. Although I received the product for free, all my opinions are my own. My DISCLAIMER  and DISCLOSURE POLICY

School’s out, and it’s time for some Outdoor Adventures for the Bolton’s. We have a lot planned for this summer.  Going to the Jersey Shore, pool days, and a Family Vacation to Orlando.  I am so excited am already packing up all the things we’re going to need on our adventures.

Summer Protection

With all of our water activities, it’s hard to keep cuts and scrapes sealed and clean so they can heal.  It’s such an upgrade from adhesive bandages.  Not only does it protect your cut from getting dirty or infected, but it also helps heal your cut faster.  I always have it handy when I’m gardening. That’s when I get cuts and scratches that a bandage won’t stay.

New Skin Liquid bandage All-In-One is simple to use. Just apply to your cut, let dry and let the healing begin. It also kills 99.9% of the germs, and it’s clear, so it matches all skin tones. In addition, it’s barely noticeable, unlike adhesive bandages. New Skin Liquid bandages are also waterproof, so you don’t have to worry about them falling off.

New Skin Liquid Bandages Sensitive has a formula for Sensitive Skin. If you have sensitive skin, they also have new hypoallergenic liquid bandages. If you feel like you have skin sensitivity, I will try this one.  It also comes off so easy. I don’t recommend using this on the kiddos.  Mimi rather a unicorn bandage shows off her injury than the liquid bandages, but I love them. I don’t have to worry about my bandage falling off when I do dishes.

Energy Boost

Summer days are long sometimes; you need an energy boost.  Between 2:30-4:30, I can use an energy boost. I am loving the  4C Energy Stix. The orange reminds me of summer days drinking an orange drink, and I love the citrus.  The berry wasn’t my fave, but my husband chugged it down.  Reasons why I would choose an Energy Rush Stix from 4C over competitors like Red Bull.  It still has that carbonation. I can have it on the go, the energy I can carry in my pocket.  And it’s a sugar-free energy drink, which you know is important to me. And if you’re new: Check out my post on 7 Reasons you may be craving sugar. I try to keep my sugar consumption low.

 

Never Leave Home without Pamprin

I am the mom of three divas, and two are teenagers.  All these hormones in this house can become overwhelming.  My daughters can run the gambit on period symptoms between them, which is why I choose Pamprin Multi-Symptom.  It not only gives them cramp relief its period relief. But it’s so much more than that. It relieves headaches, back pain,  and the most important, moodiness. For me specifically, Pamprin has been helpful with bloat relief and fatigue. It’s a period solution for all the bodies in my house.  So I keep it on standby for period pain relief.

Pool Hair Rescue

I love taking the girls to the pool, but the madness afterward I rather avoid.  I have fallen in love with Ultra Swim.  It’s a swimmer’s best friend.  Many competitive swimmers use it, and I see why.  The worst is detangling hair after it’s been in the chlorine pool.  Mimi’s hair can get really dry and brittle in the summer.  I used Ultra Swim after a fun afternoon in the pool, and it was magic. Maybe not magic, but the shampoo science for chlorine removal is a special formulation that bonds to your hair and removes the chlorine. It makes it so much easier to comb out her curls, and I think everyone needs to know. Ultra Swim made Mimi’s hair more manageable. Ultra Swim shampoo removed that chlorine smell in her hair. I highly recommend this to help after swim days, whether you are a competitive swimmer or recreational.  It will cause less damage to your hair.

Our summer plans are to be outdoors on some adventure as much as possible. So I all the essentials in packed and ready to go someplace outdoors.

Do you have any outdoor adventures planned this summer?

 

 

Joint Health Support

I received this product for free from Moms Meet (momsmeet.com) to use and post my honest opinions. Compensation for this post was provided, and this page may contain affiliate links. Although I received the product for free, all my opinions are my own. My DISCLAIMER  and DISCLOSURE POLICY

Joint health support is beneficial

Joint health support is one of those things you don’t miss until it’s gone. Our joint support us, but even replacements aren’t the same as the real thing once they wear out.  I feel fitness isn’t a remedy to a curse but prevention for the future.  When honoring your temple daily, it will serve you for a long time.

Mobility and Joint Health is underappreciated

Mobility is another thing that is only missed once it is gone, but healthy joints attribute to mobility or the ability to get from one movement to the next easily.  Supporting your joints, moving your body, and nourishing well are all habits that will serve you as you age.

DISCLAIMER: While people with severe joint conditions have reported great responses to our products, Ostinol is a natural supplement and cannot encourage discussion that would imply treating, preventing, or curing any disease.

May I make some suggestions on 5 ways to support your joint health

Move more [PERIOD]

Staying active can help to reduce stiffness in your joints. You should move around often during the day and avoid staying in one position for too long. Also, add low-impact movement to your routine. When you move your body, it encourages your joints to produce synovial fluid. This fluid acts as a lubrication for your bones to easily slide and shift.

“Exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed. “It’s basically like taking out the trash,” explains Dr. Hardin. (2015, Smith)

We were made to move and help keep our body active and mobile; we have to use it and move it.

Build Strength

Strong muscles and bones provide support and stability for your joints. Adding strength training exercises to your routine can help you build muscles that keep your joints safe and mobile. Building strength in your muscles is beneficial to your joints.  If the muscles surrounding your joints are strong, it reduces the chance your joints will overcompensate for lack of muscle strength. Your muscles act as a brace or protection.

Strength training at all ages can be beneficial to your joint health. There are many ways that you can strength train, whether it’s lifting weights or maximum strength, bodyweight or relative strength, cardio training or speed/endurance strength, and HIIT or explosive strength. There are so many different ways to strength train. Don’t limit yourself. Try different things to find how you like to move.

build strength

Correct your Posture

Be mindful of your posture. Proper posture can prevent added stress on your joints and reduce your risk of injury to the surrounding muscles.

In my podcast, Fit Black Queens, we interview Dr. Tammia Guest on the importance of your posture for athletes.

Listen to the podcast for some more benefits

Nourish Better

Eating to nourish your body may improve your joint health. God has given us everything we need to support our body and help it thrive. Many foods found in a Biblically-based diet or whole food diet can help you support your joint health. Eating nourishing food is an easy way for you to start supporting your joint health daily.  Foods rich in certain acids can help reduce the cause of inflammation which can ultimately reduce pain.  Check out my blog post on 100 Healing Foods! Many of the foods that can support your joint health are on that list.  Food is meant to nourish, fuel, and heal our bodies. Adding common foods and spices can be life-changing.

Support with Supplements

Quality supplements can give you what your body is missing. Our diets are often aren’t what they should be, and you may not get adequate movement. Adding a supplement to your daily routine can be beneficial. @zycal_bioceuticals Ostinol Insta Joints is a great addition to your supplements to help you support your joints. I gave Ostinol Insta Joints a try for a week, and I was pleasantly surprised and relieved. I’ve shared my journey with my hip, although I have found some relief.  There was a noticeable difference in my hip pain and mobility after a week of trying Ostinol.  I had less pain. I’ve been trying to increase my mobility and flexibility with Power Vinyasa Yoga.  I noticed that I had more motion on my right hip in certain poses.  I have been intentionally taking steps to restore my hip. With movement, strength training, recovery, nourishing my body with anti-inflammatory foods, and supplementing with Ostinol. I am beginning to feel less pain in the evenings and when I move.  I stand for hours at a time, and often my hip hurts after a few hours. The last week its been an improvement.

OstinolInstaJointReview

What’s in Ostinol Insta Joints?

Ostinol Insta Joints contains a patented key ingredient, Cyplexinol®, that helps support the body’s ability to grow new healthy bone and cartilage tissue, as to promote a healthy immune response for the ultimate in bone and joint
health.  “Ostinol Insta Joint is all-natural, safe, and effective; it is also non-GMO, gluten-free, and grain-free with over 10 years of clinical success as a natural supplement supporting great bone and joint health..”

I am looking forward to seeing the effects of adding Ostinol to my daily routine in the next week. The improvement I have found in the last week has been game-changing.

Do you take a joint supplement?

You can save 30% on each bottle of Ostinol Insta Joint (limit 5) on ostinol.com with a promo code.
MM30. The offer is valid until 9/1/21.

Reference:

A. smith. (2015, August 26). How Your Joints Benefit From Exercise. Living With Arthritis. http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/.

How to eat healthy without cooking

A common challenge when trying to eat healthily is the time commitment to cooking every day.  If cooking is not your ministry or just something that you don’t want to daily. Check out these tips on how to eat healthy without cooking.

The three things that you need to be successful in weight loss is incredible support (I believe in the power of prayer and Jesus), but accountability is important.  A great workout that is efficient, fun, and relates to you and your lifestyle. Healthy eating of nutrient-dense foods that usually are made at home.

Our society has capitalized on our need for convenience and our lack of will to make our meals at home. The grocery store has an extensive prepared food section that is starting to be the same size as the fresh produce or meat department. Why? We want to eat well without cooking.  It makes sense, life is busy, and we need to eat. Why not pay for the convenience of already prepared food.

The biggest problem that I found people have is that they want to eat well but not cook. I promote a Biblical Based Eating plan that encourages whole nutrient-dense food and little to no processed food, and that is what makes the difference. My clients want to eat healthy but not interested in cooking.

At first, it was a little daunting for me because I love to cook but after two years of making 90% of the meals from home. I get it!! Cooking can be a little much sometimes especially on a hot beach day or end of a busy day that’s the last thing you want to do.  Well you know me I’m all about research and tips, so I found seven things ways to eat healthy without cooking.

So, I always ask my clients what do you dislike more? The preparation, cutting buying, measuring, etc. or the actual waiting for the food to cook the act of making the meal?

Some hate it all, some prefer prep or preparation, and others like me want everything cut and measured and just need to make it (Like Hello Fresh or Blue Apron). If I could have a lifetime subscription, I would totally use that service.  So, I created the list from both perspectives a little something for both.

7. Make lots of food.  This is not my number one suggestion, but it’s a way to slay the dragon all at once. When you do get in the meal-making mood; make two or take the time to make food in bulk. That way on a day-to-day basis you can just grab and heat just like you would get in the frozen section of your grocery store.

6. Become a Smoothie Queen. I am typically against smoothie and juicing but if my client is not getting what they need and rather sip on their vegetable and fruit servings then I encouraged it done right.

My issue with smoothies is they’re high in calories, sugar, and lack protein.  So, I support a great plant-based protein like hemp seed or pea protein.  Low sugar fruits and more veggies than fruit.  Done right you can drink what you need and not have to sacrifice your weight loss efforts

5. Use a Crockpot. I am sure you have experienced the deliciousness of crockpot cooking as well as the amazing smell your house is filled with all day. There are so many dumps, and press-go recipes out there.  You can do like I do; make a batch of fajita or barbecue chicken and use it throughout the week.  Makes it easy to grab and go you don’t have to sit and cook the food, and you are far better than Taco Bell or KFC Chicken Sandwich.

4. Snack Wisely.  I say pack snacks like your going into the wilderness but with fresh fruit too.  Nuts, veggie sticks, fresh fruits, granola, and plant-based or animal product protein sources like Hemp seed bars or beef/turkey jerky, hard-boiled eggs, etc.. All great ideas to get what you need on the go and not have to cook. Snack all day within your daily recommended calorie goals if cooking is not your thing. You’re an adult who says you have to have cooked meals.  I would precaution you though that snacking all day can lead to unintentional overeating so portion control is key.

3. Go Raw.  This is both easy and hard. Easy because once veggies are prepped it’s easy to throw together meals, you don’t have to wait for food to cook. The hard part is food prep and perishable goods. If you don’t commit to eating the produce, you buy you can throw lots of money away literally. Also, cutting and preparing the food still must be done, but technically you’re not cooking.

2. Wrap it Up or add a bun. Learn to love wraps, and you can make breakfast, lunch, and dinner in a one-handed power-packed meal. Sandwiches work too for your nutrition needs. You can use Cassava Flour Wraps they’re gluten-free and soft and yummy, whole wheat tortilla. Not every tortilla is made equally so check the labels.

1. Make your salads do the job. Just like the wrap you can power-pack your meal on a bed of mixed greens.  I like “kitchen sink” salads-grab a variety of vegetables, proteins, and fats you can even add fruit and make a big bowl.

A Hodgepodge of a vegetable or fruit variety of colors and try to get creative. You can also do it with fruit too. Giving you something to snack on throughout the day and week. They are an excellent way to get the nutrients you need with little to no cooking.  The toppings are endless and each week or few days can be a different variety.

If you really want to be successful, you have to learn to be flexible. Take your weakness’ find solutions and grow and make them a strength. Find other ways to reach your goals and make them work for you. So, if you’re not the world’s best cook or you’re just a burned-out chef. Try a few of these ideas to continue to reach your goals and to honor your temple. For more snack ideas that you can make check out my 20 snack ideas for athletes.

Can you use any of these tips in your daily routine?

MOVE by Brian Tome Devotional Review

This Father’s day, I am doing something a little bit different in my gift-giving.  Instead of buying EdDe B something he can use. I am buying Him something that can inspire Him and bring daily connection with God.  We have been trying to get rid of stuff this year and get closer to God.  So, when I saw that Father’s day was around the corner, I needed to think a little outside of what I typically buy him.

This book was a gift from Front Gate Media in exchange for a review.  Although, this was gifted to me all of my thoughts and opinions are my own. Here is my Disclosure Policy.

Have you heard of the book Move by Brian Tome?

It’s a new devotional that has just been released.  It is a devotional written specifically for men to encourage them to explore scripture, create a better prayer life, and give them practical challenges to help them become more active or MOVE in their spiritual life to create a more fulfilling life.

The MOVE book by Brian Tome

I’ve been looking for a men’s devotional to gift to EdDe B and received a copy of Brian Tome’s devotional MOVE as a gift. I thought this was a great devotional to add to my husband’s read list. It seemed different from other men’s devotionals I have found. This devotional challenges men to become more active in their faith and less passive in their method.  Ed has expressed that he wants to grow more recently, so I thought MOVE would be a great devotional to encourage him to step out of the comforts of faith and challenge him to take it a step further.

MOVE by Brian Tome includes:

  • Practical strategies for the everyday man to make positive changes in his life
  • Guidance on how to deal with real-life struggles
  • Motivation to get moving
  • Scripture, prayer prompts, and authentic stories from the author

It navigates topics like work, rest, family, purpose, prayer, spiritual growth, and more from a male’s perspective regardless of what season he is in life.

Move by Brian Tome is great for all men.

The MOVE men’s devotional is great for all men, not just dads. It would make the perfect gift for your high school son, college grad, birthdays, or you can gift it for Father’s Day.  If the man in your life is looking for or desires

  • a deeper spiritual life but doesn’t know where to start.
  • They are facing a time of transition or looking for a change in their lives.
  • They are in a men’s small group and want to take practical steps together.
  • Want straight talk about real life, not sugar-coated religious cliches.

This book, as a gift, is an opportunity to inspire the man in your life. To stop sitting on the sidelines of his faith and take action and achieve lasting spiritual fulfillment.

I know for me, so many devotions don’t call you to action. I think Ed is going to love these daily readings from Pastor Tome that stretched EdDe B to go further than just reading the words but to take actionable steps into strengthening his walk with God.

Sharing MOVE by Brian Tome with others

It’s also a great size for Ed to take anywhere and possibly share with others.  Our spiritual journey is more than just fellowship at Church. It’s the daily walk that we take with God.   We can’t become complacent. We need to take action. I am excited to see the fruits of this gift if it gives EdDe B the challenge and growth that he desires and doesn’t become another Father’s day gift that sits there but is used day after day.

I also think it’s important as a wife to encourage and support my husband in all things but especially when it comes to his relationship with the Lord. I really encourage you to purchase this book for the man in your life.

Are there things that you do for your husband to support his journey?  Do you know of a man in your life that would appreciate this devotion?

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