Disclaimer: This post is not meant to be medical advice, always talk to your doctor before you start taking any supplement or over-the-counter medication. Your doctor or dietitian can recommend a supplement for you and make sure that it doesn’t interact with other medications you’re taking.

Supplements can be an excellent way to enhance your nutrition and ensure you’re getting all the nutrients your body needs. But you have to be careful not to just blindly supplement because you could potentially do more harm than good. It is also important to remember that while supplements can add nutrients to your diet, it will be most beneficial to get the vast majority of your nutrition from a well balanced diet full of whole foods (source). You can’t “out supplement” a poor diet.

The FDA doesn’t evaluate dietary supplement labels and ingredients before they’re sold, which means what is on the label isn’t always what is in the bottle. Instead, manufacturers are responsible for ensuring that their products are safe to use before they’re marketed. Companies don’t have to provide proof that the capsules, powders, gummies, and liquids they sell contain the ingredients on their labels or provide the strength and amount of the nutrients stated on the label.

Here are a few things that I personally look for when buying supplements of any kind:

USP Verified Mark

If you’re not familiar, USP is an independent organization that sets federally recognized public standards of quality for medicines, dietary supplements, and food ingredients. “During a climate of increased government scrutiny and consumer concerns about the quality of dietary supplements, the USP Dietary Supplement Verification Program can help enhance a manufacturer’s competitive position and brand recognition by promoting the manufacturer’s commitment to produce quality products for consumers.” source

Seeing the USP Verified Mark on a dietary supplement label indicates that the product:

• Has been made according to FDA current Good Manufacturing Practices using sanitary and well-controlled procedures.
• Contains the ingredients listed on the label, in the declared potency and amounts.
• Does not contain harmful levels of specified contaminants.
• Will break down and release into the body within a specified amount of time.

GMP Certified

“Good Manufacturing Practices (GMP) is a set of standards created to instruct the processes of manufacturing a wide range of products. Becoming and remaining GMP compliant is increasingly essential for manufacturers in various industries.”

Process standardization is one of the most essential factors in ensuring consistency in manufacturing. And when it comes to manufacturing pharmaceutical products, medical devices, skin products, and cosmetics, consistency is everything.

As a result, the Food and Drug Administration (FDA) formalized GMP to help companies in all industries ensure they consistently manufacture quality products. (source)

Third-Party Testing

Third-party certification means an independent organization with no ties to the manufacturing company has evaluated a dietary supplement and verified its quality and manufacturing process. Once the product is verified, a manufacturer can put the third-party program certification or verification seal on their product. Third-party certification does not mean the product has been evaluated for safety (whether it could cause an adverse event) or effectiveness (whether it works the way it is claimed to). It means the product content and label match. (source)

Third-party testing is not required by law, but I look for companies that are willing to get third-party tested. This shows that they are willing to be fully transparent and committed to providing high quality products.

Do I need to be taking supplements?

If you are a generally healthy adult that has had blood work done with your doctor, then you may not need to be supplementing much, if at all. But if you know for sure that you have certain vitamin or mineral deficiencies, then supplementation can be helpful. You always need to do this under the supervision of a doctor or nutrition professional. (I do believe that everyone can benefit from taking a good quality multivitamin as sort of an ‘insurance policy’ for your diet. This would be just to fill in the gaps.)

There are a few exceptions, and some people may need additional supplementation:

• pregnant or breastfeeding women
• those with a condition that can cause malabsorption (like celiac disease)
• infants who are breastfed
• vegans and vegetarians (source)
• if you are diagnosed with a nutritional deficiency

All of these conditions will require different types of supplementation, so consult with your doctor.

A few supplement brands I trust…

These are all brands that I have vetted myself, and we have taken them for a long time. There are specific products that I have taken from each brand, that I love!

I will also continually update this post as I learn about new brands that I love and trust!

NOW Foods – Most of my supplement cabinet is from Now Foods. I was fortunate to take a tour of their manufacturing facility a few years ago, and it was SO impressive. My family and I have taken an array of their products over the years, and they are GMP Certified and third-party tested. Use code CANDACE for 20% off.

Naked Nutrition – Naked Nutrition has things like Naked Iron, Naked Biotin, Multivitamins, Creatine, and my husband LOVES the preworkout. They are GMP Certified and third-party tested. I have loved their collagen creamers as well!

Thorne – I have taken a magnesium supplement from Thorne, and I know that their products are very high quality.

Mary Ruth’s – I give my kids the multivitamin gummies from Mary Ruth’s and they love them! We have also taken their kids’ vitamin D3, as well as their pre/postnatal liquid multivitamin during my pregnancies.

Nordic Naturals – Nordic Naturals is one of the only brands that I trust in terms of fish oil. I give my kids the children’s DHA, and I take the Ultimate Omega.

All of these companies have many different types of supplements, so you will most likely be taken care of when it comes to your supplement needs!

Thank you to Naked Nutrition for sponsoring this post! All opinions are my own, and this post has many credible sources to scientific claims about supplements.

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The post How To Choose High Quality Vitamins & Supplements appeared first on The Wheatless Kitchen.

Collagen provides a whole host of health benefits, including for hair, skin, and nail health. As well as providing key amino acids for muscle repair, joint health, and even support for your gut lining.

While the body creates its own collagen from protein-based food sources, collagen supplements provide a special form known as hydrolyzed collagen. This type of collagen has been broken down into peptides that may be easier to absorb than those in regular foods. This is why collagen supplements have become a go-to in many people’s daily routines, and not to mention they are convenient.

You can easily add it to your hot coffee or smoothies every day, but I’ve got a few more ways that you can add it into other meals, and you won’t be able to taste it or even know it’s there!

Oatmeal

You can easily stir a scoop of collagen powder into your hot oatmeal after it cooks, or include it in your overnight oats jar when you shake it up to prepare it. This will add protein to an otherwise carb heavy meal.

PB&J Overnight Oats

get the recipe

Blueberry Pecan Baked Oatmeal

get the recipe

Gluten-Free Steel Cut Oatmeal – 5 ways!

get the recipe

Pancakes

Just add a couple scoops of collagen right into your pancake batter! You won’t taste it and you are adding protein to breakfast.

Gluten-Free Blueberry Lemon Pancakes

get the recipe

Gluten-Free Pumpkin Spice Pancakes

get the recipe

Muffins

Another easy one to add a couple scoops of collagen to! Add the collagen to the batter and you won’t even know it’s there once baked!

Chocolate Chunk Raspberry Almond Muffins

get the recipe

Chocolate Banana Protein Muffins

get the recipe

Paleo Pumpkin Chocolate Chip Muffins

get the recipe

Yogurt

You can stir a scoop of collagen right into your yogurt bowl to add even more protein. This is an especially good idea if you are using a dairy-free yogurt that doesn’t provide much protein. Make sure you stir until there are no clumps left!

2-Ingredient Coconut Yogurt

get the recipe

Bars & Balls

You can add collagen powder right into the mix when you are making snack bars and energy balls for you and your kiddos! It will up the protein content so that they will stay full for longer.

Chocolate Coconut Protein Balls

get the recipe

Carrot Cake Protein Balls

get the recipe

Cranberry Coconut Protein Energy Bites

get the recipe

Hummus

Hummus is an easy one because you can blend the collagen powder right in!

Homemade Hummus & GF Flatbread

get the recipe

Smoothies & Beverages

Smoothies are an obvious one, and you can use collagen powder instead of protein powder if you don’t want to add any extra flavoring.

Mixed Berry Matcha Protein Smoothie

get the recipe

3-Ingredient Cantaloupe Smoothie

get the recipe

Iced Salted Caramel Collagen Latte

get the recipe

Soups

Soups are great because collagen dissolves so well into hot liquids, which will mean that there are no clumps and you won’t even know it’s there.

Creamy Chicken & Rice Soup

get the recipe

Vegetarian Butternut Squash Chili

get the recipe

Roasted Garlic Butternut Squash Soup

get the recipe

Coconut Kale Chickpea Soup

get the recipe

Chia Pudding

Chia pudding is another snack that you can add the benefits of collagen to by blending it right into the mix! I like to blend my chia pudding in the blender right before I eat it, so this will blend the collagen in even more.

Chocolate Peanut Butter Chia Pudding

get the recipe

A collagen product that I have personally been adding to my meals is from Naked Nutrition. The Naked Nutrition Marine Collagen has only one ingredient: premium marine collagen peptides sourced from wild-caught cod.

Highly bioavailable marine collagen is easily absorbed by your body resulting in more radiant skin, shiny hair, and strong nails.

It is odorless, tasteless, and dissolves easily in your favorite hot or cold beverages like coffee, tea, smoothie, soups, or any of the recipes I listed below!

You can buy it HERE!

Thank you to Naked Nutrition for sponsoring this post, all opinions are my own and I truly use and love this product. Thank you for supporting the brands that support The Wheatless Kitchen!

The post 9 Creative Ways to Add Collagen to Your Diet appeared first on The Wheatless Kitchen.

What are sprouts?

Sprouts are typically the young greens that are not fully grown into the mature plant. Their seeds have just germinated, and have small green leaves, and sometimes the sprouts look like little tails.

There are several categories of sprouts:

• beans and legumes: chickpeas, black beans, mung beans, lentils, etc.
• nuts and seeds: pumpkin seeds, sunflower seeds, sesame seeds etc.
• vegetables: alfalfa seeds, broccoli seeds, etc.
• grains: quinoa, wheatgrass, millet, etc.

Health Benefits of Sprouts

Sprouts are nutritional powerhouses. They possess tons of vitamins, minerals, antioxidants, and enzymes. When you sprout certain seeds, you are really maximizing their nutrient density, absorption, and optimal digestion. Gram for gram, sprouts are much more nutrient dense than the seed version of itself.

Alfalfa sprouts are also a proven high-antioxidant food, which can help fight oxidative stress and free radicals, which in turn can help reduce the risk of diseases that are linked to aging. There have been studies to show that because of the vitamin K and phytoestrogens, sprouts can be beneficial for women’s hormonal health, reduce the risk of breast cancer, and even prevent osteoporosis.

All legumes, nuts, seeds, and grains have an organic compound called phytic acid. Phytic acid inhibits the absorption of several vitamins and minerals such as iron, zinc, calcium, and B vitamins. Soaking and sprouting your food helps break down the phytic acid to ultimately promote the proper absorption.

Sprouts are abundant in nutrients like protein, vitamin C, folate, magnesium, and B vitamins, just to name a few. 

How to Grow Your Own Sprouts At Home

Growing sprouts at home is much easier than I thought it would be. It is especially helpful if you have a jar that is made for sprouting, like I used here. I used a sprouting jar from NOW Foods and it worked perfectly! The jar has a mesh lid that makes draining the water from your sprouts so much easier.

Before you start:

• Make sure that you are working with organic seeds that aren’t sprayed with fungicides or other chemicals
• Use seeds that are meant for sprouting
• Clean your jar with soap and water before sprouting

Step 1: If you are using a 1/2 gallon jar like I am here, then you will use 1/4 cup of seeds. Start by pouring 1/4 cup of seeds into the jar, and then add 3/4 cup cold filtered water. Let them soak overnight (or about 8 hours).

The amount of water doesn’t have to be exact, just make sure the water covers the seeds by about an inch or two.

Step 2: Once the seeds have soaked, you are going to drain the water. Next, you will want to rinse the seeds by adding more water and draining again, you may need to repeat this one more time until the water runs clear.

Once you have completely drained the water, lay your jar at an angle in a warm, dark place. This is important because sprouting occurs in the darkness, so I like to keep my sprouting jar in my pantry during this process.

This is DAY 1.

Step 3: You are now going to repeat the rinsing and draining process twice a day. I do this in the morning and then again at night. Just use lukewarm water, and be gentle with your sprouts when you drain them. Make sure you really get all of the water out, you don’t want stagnant water sitting in the bottom of the jar.

On DAY 2 you will start to see the little “tail” start to sprout from the seed. This means it’s growing! (Don’t forget to keep rinsing and draining each morning and night!)

On DAY 3, the tails will have grown much longer, and the sprouts will basically be taking up the entire contents of the jar. They may even be starting to sprout tiny little leaves.

On DAY 4, you are almost done! This is when you will place your alfalfa sprouts in the sunlight so that they can develop chlorophyll. I like to place my jar in a windowsill that has indirect sunlight. It only takes a few hours to see the leaves develop a much brighter green color. Turn the jar occasionally so that all sides get to see the sunlight.

THE LAST STEP: Once you have gone through the sprouting process, you now need to prepare them for storage. First, you need to clean out your sink with soap to make sure there are no lingering germs, then fill your sink with cold water. Take the sprouts out of the jar and put them into the water. Use your hand to gently shake them a bit to let the hulls separate from the sprouts. Then just pull the sprouts out and place them in an even layer on a dish towel to dry out. I let mine sit out for a few minutes to dry, then store them in an airtight container with a paper towel underneath them to soak up excess moisture.

You did it! Now you know how to grow your own sprouts! Once you do it, you realize it really is easier than it seems.

How to Store Sprouts

There are several ways to keep your sprouts fresh in the refrigerator. You can wrap them in a mesh cheesecloth or nut milk bag, or even put them in an airtight container with a paper towel to absorb some of the moisture. Be sure to use them within 3-4 days for optimal freshness, nutrients and safety.

Note: sprouts are at risk for contamination from foodborne illnesses and bacteria such as E. coli. This can simply be avoided by using safe practices. Be sure to keep your kitchen and jars clean, and always wash your hands.

• One way to prevent bacteria in the sprouting process is to use citric acid. Citric acid helps inhibit the formation of mold and other bacterial growth, an all-too-common occurrence when sprouting in a jar due to the humidity and condensation. All you would need to do is add about a teaspoon per quart of water when you are soaking your seeds. 

How to Use Sprouts In Meals

You can put alfalfa sprouts on pretty much anything because they are a more delicate sprout. I like to use mine to top salads, put them on sandwiches, and even pile on top of my avocado toast.

• For sprouted beans and legumes, you can cook them and eat them just as you normally would. 

• For sprouted grains like quinoa, you can use them just as your normally would, or even in granola and baked goods.

As you can see, growing your own sprouts takes very little time and effort, but yields huge results in terms of quantity, as well as the nutritional benefits. If you are interested in any of the sprouting seeds and jars that I used, check out nowfoods.com/sprouting for everything you will need to grow your own sprouts! 

*Thank you, NOW Foods for sponsoring this post! All opinions are my own.

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Get Good Quality Sleep

Getting your beauty rest is sure to help you feel ready to conquer all you have on your plate. I get it, with everything you need to take care of in your day-to-day, getting to sleep at a decent time can seem like an impossible feat, especially for busy moms. Adults need an average of 7-9 hours of sleep per night (which won’t happen every single night, especially if you have young kids), but there are a few things you can do to help make this happen. Have a schedule that helps you keep things on track, like set times to get things done early on so you are not doing them late into the night. Tackling household chores, getting homework done before dinner, having devices powered off before a certain time, and creating a bedtime routine to help you relax can help make all the difference for you and your kids. Sleep deprivation can cause your body to be on a blood sugar rollercoaster during the day, which can lead to more fatigue, mood swings, and sugar cravings. The last thing you want is to feel like you are fighting to stay awake and overwhelmed. Getting to sleep should be one of your priorities to avoid burnout.

Eat Well (Use Food as Fuel)

Eating well is SO worth it. You deserve to feel your best, and nourishing your body can help you get there. It is incredible how food can make you feel and impact your day, whether positively or negatively. There are many different food allergies and sensitivities that can make us feel less than great. Do you feel lousy after eating dairy, gluten, or processed oils? If so, knowing your triggers can help you to eat what is best for you, whether that be going lactose-free, or by trying some delicious grain-free recipes. Understanding your unique needs can help you put together meals that work for you and help you to get rid of unwanted feelings like brain fog, muscle pain, or fatigue. The first thing that you can start doing is adding a serving of vegetables at every meal. It doesn’t have to be a huge salad, you could do things like adding greens to your eggs in the morning, adding spinach to your smoothie, or an easy roasted veggie with lunch of dinner. Start small, and you can build on those small choices.

Be Proactive and Take Ownership

Striving to be proactive each and every day can empower you to care for both your mind and body. YOU are the boss of you, and it can be easy to become complacent and not stay on top of things, whether it be with goals, your career, or your health. Your body gives you signals all the time. If you are not feeling well, don’t neglect it, and make sure you see a doctor or nutritionist to look into the problem. Whether it be an allergy, symptoms of IBS, or your mental health, take steps to get help. If you notice you are experiencing some common signs of depression in women don’t brush it off, speak with a mental health professional that can talk to you about how to deal with them. If you feel like your stomach is often upset, don’t hesitate to switch up your diet and speak with a nutritionist that could help you sort through possible food intolerances or recommend some probiotics to try. Being proactive will help you to reach your health goals and feel well. Taking control of my health was the best thing I ever did for myself, you can read about my healing story here.

Consume Consciously

What your body is exposed to every day can really impact your health, it is not just about what we put IN our bodies, but also what we put ON our bodies. That’s why I highly recommend taking the time out to read and understand the labels of products you are using. Consume consciously, stop and take a moment before you pick something off the shelf and put it in your cart for purchase. For instance, does your body wash contain straightforward and easy-to-understand ingredients, or is it full of hormone-disrupting chemicals? We can’t always be perfect at this, but striving to use wholesome, simple, and clean products can cut down on exposure to harsh substances. There are also lots of great homemade versions that can help, which will cut down on cost. This can be everything from beauty products, household cleaners, air fresheners, and even bug repellant.

Exercise Your Mind

We’ve all been told a million times that exercise is good for the body, but have you heard about exercising your mind? Giving your mind a workout is great for your overall health, and can keep your mind sharp as you get older. And not to worry, I won’t be suggesting any algebra equations. Instead, try some relaxing games that can help you unwind and work your mind each day. Take fifteen minutes to complete a crossword puzzle or sudoku. If puzzles are not your thing then try reading a book, or learning a new language, by using an engaging language learning app. Either way, exercising your mind has many benefits for the brain. 

Healthy choices not only are beneficial for your mind and body but can be fun and bring so much joy to your life. From learning how to cook tasty recipes, to getting hooked on a new favorite exercise, or reading a good book, there is so much you can do to take care of yourself. Remember, when we FEEL better, we DO better.

The post Healthy Choices Your Mind and Body Will Thank You For appeared first on The Wheatless Kitchen.

If you love fresh juice, but don’t own a juicer

Who doesn’t love fresh juice in the summer?! It’s refreshing, hydrating, and can pack a ton of nutrients into one glass. The only problem is that it can really put a strain on the wallet when you’re buying them from juice bars all the time. $13 for a green juice? I don’t think so.

So then the answer would be to just make them at home, right? But what if I don’t own a juicer, and don’t want to shell out $$$ because THOSE THINGS AREN’T CHEAP.

Not to worry. You can make amazing nutrient dense juice right at home, WITHOUT a juicer. All you need is a blender, and then something to strain the juice in. I have used a fine mesh strainer before, but my favorite way to strain juice is with a nut milk bag.

To all my green juice haters…

To all my green juice haters out there, let me just start out by telling you that this one does have fruit in it. So it is a tiny bit sweet and doesn’t taste like grass.

I’m not going to lie, I love the ones with just a bunch of greens and some lemon, I don’t need the sweet. But if you don’t enjoy the stronger green juices, this one is for you! You will also love my Green Glory Juice!

How To Juice Without a Juicer

I will be the first to admit that it does take a little more effort to juice without a juicer, but if you’re not the type of person that is going to drink juice every single day, then it really isn’t bad at all. Let me walk you through it.

• Start by picking the fruits and vegetables you want to use. I went with kale, celery, cucumber, lemon, and apple. You can use any combination you want, the fun part about this is getting creative with the combination of fruits and veggies to see what you like!

• The one thing I normally do if I’m using the blender rather than the juicer is to remove stems or thick skins from the produce. That would be from things like greens and sturdier items (i.e. kale, some citrus skins, etc) You don’t HAVE to do this, but I find that it can sometimes blend a little easier. In this case, I removed most of the lemon peel and the kale stems.

• Just chop it all into big chunks, throw it into the blender, and add about 3 cups of filtered water. Then BLEND!

This works best if you have a high-powered blender like a Vitamix, Blendtec, or Ninja. But honestly, I think any blender can work, you just might need to blend a little longer.

Nut Milk Bag for Easy Straining

• Let it blend for about a minute or so on high, next up we strain out the pulp. Just get your nut milk bag (mine is from Ellie’s Best), and place it inside a pitcher, folding the edges over the top of the rim. Carefully pour the juice right in, and then give it a good squeeze to get all of the juice out, being left only with the pulp. You can totally do this with a fine mesh strainer if you don’t have a nut milk bag, just set the strainer on top of the pitcher and pour the juice into it.

I highly recommend this Ellie’s Best nut milk bag because it can be used for so many things! I use it of course for all homemade nut milks, but also for juices and even homemade cold brew!

How To Store Fresh Juice

Then you just store your fresh homemade juice in a mason jar inthe fridge for up to 3-4 days. Besides being delicious, this juice gives you an incredible amount of nutrients. You’ve got tons of antioxidants, vitamin C, vitamin K, calcium, and more. We need to feed our cells with as much goodness as we can.

Happy juicing!

*this post contains an affiliate link, if you use the link for Ellie’s Best nut milk bag, you will get 10% off!

Not a juice fan? Here are some smoothies instead!

• Refreshing Strawberry Basil Smoothie
• Healing Orange & Turmeric Smoothie
• 3-Ingredient Cantaloupe Smoothie
• Pina Colada Matcha Protein Smoothie

Print

Simple Green Juice

You can make amazing, nutrient dense juice right at home, WITHOUT a juicer! All you need is a nut milk bag, and it will save you TONS of money from buying fresh pressed juice.

Servings 4

Ingredients

• 1 english cucumber
• 1 large lemon (most of the peel removed)
• 1 red apple
• 4-5 stalks of celery
• 3-4 large kale leaves (stems removed)
• 3-4 cups of cold filtered water

Instructions

• Roughly chop the cucumber and celery, quarter the apple, and half the lemon.
• Add all of the ingredients to a blender, start blending on low, slowly turning up the speed.
• Blend on high for 60 seconds, until you have a very smooth juice.
• If you are using a nut milk bag, put the bag inside a pitcher and pour in the juice. Squeeze the bag to extract the juice, only being left with the pulp.
• Store in the fridge for up to 3-4 days.

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The post How to Juice Without a Juicer appeared first on The Wheatless Kitchen.

Anyone else? Just me? Okay good.

Well don’t worry, because I’ve got your back. There are a few skincare products that have been saving my skin lately, and I feel like anyone can benefit from using them.

Almost every single beauty or skincare product that I use is non-toxic, and these are no exception to that. It is so important to pay attention to the ingredients that are in our skincare, because what we put ON our bodies is just as important as what we put IN our bodies. These products all fall into the “clean beauty” category, and I love that. They are all free of parabens, sulfates, and gluten.

NOW Balance Facial Oil

This stuff feels SO nice when you apply it! It glides on so well, and doesn’t feel heavy at all. I love that it is a blend of oils, so you are getting lots of different benefits from each one. I use this every single night after I get out of the shower, and it is one of my favorite parts of my skincare routine. I also think it is important to note that is has never made me break out, and I have acne prone skin.

NOW e-oil

I add a couple of drops of this to the Balance facial oil for a little extra hydration when my skin is feeling extra dry. It is kind of thick if you try to put it on by itself, so I always mix it with something. I also love mixing it with my lotions for the rest of my body too.

NOW Shea Nut Oil

I LOVE this stuff, and have been using it on my entire body lately. It smells so nice, and seriously helps my legs feel softer and more moisturized after I shave.

The Seaweed Bath Co. Body Scrub

When I’m extra dry and flaky, I like to exfoliate to get all that dead skin off before I moisturize. This body scrub feels amazing, and doesn’t irritate my sensitive skin. Seaweed is so good for the skin because it has over 65 vitamins and minerals that nourish the skin.

The Seaweed Bath Co. Body Cream

This stuff is thick and feels so hydrating when put on the skin, and it even absorbs quickly. It of course contains that nutrient-rich seaweed (that they sustainably harvest from Maine), and it is also packed with things like argan oil, hyaluronic acid, and shea butter. And the citrus vanilla scent is ah-mazing.

May Lindstrom Skin Honey Mud

This one is a little bit more of a splurge. And in full transparency, my friend gave this to me as a gift. BUT, I will definitely be purchasing it when I run out of this one. It is THAT good. It is made with honey and plant oils, which is why your skin feels amazing after using it. You can use it as a cleanser or a mask, and I definitely recommend using it as a mask. It makes you feel like you are at a luxurious spa.

What are your favorite clean beauty products that get you through the winter?

• I was not compensated for this post, but The Seaweed Bath Co. and NOW Foods generously sent me product to try. All opinions are my own, and I love both of these companies.

The post 6 Clean Beauty Products for Dry Winter Skin appeared first on The Wheatless Kitchen.

Here are a few things that I think every new mom can benefit from…

1. Drink more water!

The easiest thing we can do, yet also the hardest! I swear I go hours and hours forgetting to drink water, and then all of a sudden realize that I feel dehydrated. I keep a reusable water bottle with me at all times, and it helps SO much to remind me to drink up! This is especially important if you are breastfeeding, it helps so much with milk supply.

2. Fuel your body

We have to eat the nutrients that our body needs in order to have the energy to chase our babies around all day. I love to load up on produce at the farmer’s market on the weekends to set myself up for easier meals during the week.

3. Get Outside

Getting fresh air and sunshine does wonders for my mood and sanity. Sloane and I go for walks around the neighborhood most days. It is nice for both of us to get outside, soak up some vitamin D, and get a little change of scenery that looks differently than baby toys.

4. Move your body for at least 10 minutes every day

While we’re on the subject of getting outside, this can be your form of movement every day. All it takes is 10 minutes to get the blood flowing and lift your mood. If I’m not going on a walk outside, then I’ll at least get a stretch in every day. On days that I have a little more time, I will pop in a workout DVD, or even find a yoga workout on YouTube and do it while Sloane plays on the floor next to me. It doesn’t have to be fancy, just move your body in whatever day makes you feel good.

Having comfortable and stylish workout clothes always motivates me a little more to actually want to workout. I have been loving Vie Active lately. These pink leggings are suuuuper smooth and soft, and have just enough compression to hold everything in in the right places. And this tank top is one of my favorites because it can be worn long, but also looks super cute tied up. You can use code ‘candace20’ to get 20% off workout apparel on their website!

It is starting to get extremely hot here in Arizona, so I need something that is sweat-wicking and anti-microbial so that I can stay dry and smelling fresh

Vie Active is a company that I think we can all get behind because they are so dedicated to empowering women with stylish, performance-driven activewear.

5. Get some ‘me time’

It is SO important to take a few moments for yourself every day. Whether that is a 10 minute shower after the baby goes to bed, or waking up 30 minutes before the baby to enjoy your morning cup of coffee in peace. You can recharge in these small moments.

6. Put your phone down

I am guilty of picking up my phone to check my email or scroll Instagram WAY too many times per day. I am really making an effort to put my phone away while Sloane is awake during the day to focus my attention on her and not be distracted. It is doing wonders for my mind, and makes me feel like I’m being more present.

7. Talk to Someone

We all have moments where we feel overwhelmed, and those are the moments where we NEED to talk to someone that we trust. Whether it be your husband, your mom, your best friend, or a therapist. Don’t hold your feelings in, it will weigh on you and affect you and your baby.

8. Ask for help

And while we’re on the subject of talking to someone you trust, ask them for help! I have a hard time with this sometimes because I want to just handle everything, and I let my pride get in the way because I want to just be ‘strong enough’ to do it all myself. But we don’t have to do it ALL, all by ourselves. People want to help, so let them.

9. Give yourself a break

Women, in general, are way too hard on themselves. And when you become a mom, that goes to a whole new level. I have had several meltdowns since Sloane was born because I felt like I was failing at something. Whether Sloane wasn’t napping well, or I was experiencing mom guilt, or the million other times when I have been too hard on myself for no reason at all. I am finally starting to learn that there is no perfect mom, we are all doing the very best we can and loving our babies in the best way that we know how. So keep going, mama. You are doing great!

10. Savor your baby

I think the best thing every mom can do is just savor the time that we DO have when our babies are little. They grow up so fast, and I know that we are going to miss the sleepless nights and wet kisses in a few years. Just slow down, and enjoy these precious moments.

This post was in collaboration with Vie Active. They generously sent me their product, and all opinions are my own.

Don’t forget to use code ‘candace20’ to get 20% off workout clothes!

The post 10 Healthy Habits for Every New Mom appeared first on The Wheatless Kitchen.

I think every pregnant woman deals with back pain (at least to some extent) at some point during her pregnancy. So many things can cause it –> carrying a bowling ball in your belly, added weight, poor posture, weak core and glutes, and the list goes on.

I definitely dealt with some lower back pain (especially in the third trimester) during my pregnancy. Luckily, it wasn’t severe, but it was enough to annoy me and interfere with my workouts as well as my sleep quality.

I did some preventative things throughout my entire pregnancy to make sure that I took care of my body from the beginning, before the pain actually began. But once the back and foot pain did finally show up, I made sure to adopt some new habits to help control it. Here are a few things that I did to relieve my foot and back pain during my pregnancy…

1. yoga/stretching

We all know that yoga and consistent stretching can do wonders for your back. I made sure to up my stretching game during my pregnancy. It helped loosen up my sore muscles, kept me limber, and helped my lower back pain tremendously. Even if it was just 5 minutes, I made sure to do some prenatal yoga or at least stretch my entire body every single day.

2. good posture

Practicing good posture throughout the day is something we should all be doing, whether you are pregnant or not. Slouching puts extra pressure on your neck, shoulders, lower back, and even your core. Any time I was sitting at my desk, on the couch, or in the car, I tried to remind myself to sit up straight and practice good posture. I also did a meditation every morning where I would make myself practice perfect posture, and I always felt SO good afterward.

3. supportive shoes

I think I only wore heels once or twice during my entire pregnancy because it was just so difficult to wear uncomfortable shoes when my center of gravity was off. Wearing supportive shoes is so important during pregnancy for several reasons –> it is safer because your equilibrium is off and you don’t want to take a chance of tripping and falling, it is better for your back, as well as more supportive for your feet and ankles.

During pregnancy, your body releases a hormone called relaxin, which relaxes the ligaments in the pelvis, as well as the rest of the body. This can put you at more risk for injury simply because your ligaments are loose, which means you can sprain an ankle or pull a muscle pretty easily. This is why wearing flat, comfortable shoes is a must.

But I took it a step further and wore these SUPER comfortable inserts in my shoes. These Wiivv inserts were created specifically for me, and gave me custom support from the ground up. They gave me a custom arch that was digitally mapped to my feet FROM MY PHONE. What? Crazy.

I wore them in pretty much all of my shoes, from my tennis shoes when I worked out or was walking a lot, my cycling shoes when I taught my classes at CycleBar, and even my casual everyday slip-on sneakers. They have a really nice cushion to them and are SO much better than any stock insole that I’ve ever tried. They really are like a Posturpedic mattress for your feet!

I think my favorite part was getting to use the Wiivv app to map the insoles to my feet and then getting to design them with whatever graphic I wanted to put on them!

* Wiivv is having a Black Friday sale on all of their products that lasts through tomorrow! (Monday 11/26) You can BUY ONE GET ONE 70% OFF! This includes all of their products as well as their gift cards, go take advantage because you will LOVE these insoles!

4. chiropractic care

I work in a chiropractor’s office, so I have been fortunate enough to get to learn about the amazing benefits of chiropractic care. If you live in Lubbock, go see Dr. Matt at Infinity Wellness Center, he is the BEST.

I had been getting adjusted since before I was even pregnant, and obviously continued that throughout my pregnancy. I would go once a week to get adjusted, and it did wonders for my back and hips! It just keeps everything aligned properly, allowing your body to do what it needs to do to grow that baby, and to also keep the baby in a good position. In my experience, it really relieved the pressure in my lower back, every time I left there, I always felt so much better.

source

5. sleep support

Until I got pregnant, I never knew that pregnancy insomnia was a thing. Geez! I had such a hard time sleeping! From all of the hormone changes, to the growing belly making it hard to find a comfortable position, I was just not getting very restful sleep. That is, until this pregnancy pillow was recommended to me. Oh my gosh, it was like a Christmas miracle. Pretty much every woman I know recommended that I get some sort of pregnancy pillow, and they were right, it helps so much. It supports your back and belly, as well as gives you something to put between your knees for added hip support. Do yourself a favor and get one of these!

*Wiivv generously gifted me their insoles and sandals, but all opinions in this post are my own.

The post 5 Ways to Relieve Foot & Back Pain During Pregnancy appeared first on The Wheatless Kitchen.

After making an effort to do these 5 stretches at least 3 times each day, I have seen significant improvement in my posture, and SO much less pain in my neck and shoulders. They don’t take long to do, and you can do most of them right at your desk. You will be amazed at how much stopping to stretch helps throughout the day.

Cow Face Pose ->

You can do this sitting in a chair, or while on the floor and sitting back on your heels (as seen here). Inhale and stretch your left arm out to the side, then bend the elbow and bring the arm behind you, pulling the left hand in between the shoulder blades, palm facing out. Then extend the right arm out to the front with thumb facing up toward the ceiling. Bend the elbow and bring the right hand behind your back to meet the left hand in between the shoulder blades, trying to hook the fingers together. Hold for 30 seconds, then repeat on the other side.

Downward Facing Dog ->

Start in a table top position (on hands and knees), then curl your toes under and press up into a downward facing dog position. Hands are shoulder width apart, feet are hip width apart. Press through your shoulders to feel a nice stretch in the upper body as well as the back of the legs.

Upward Facing Dog ->

Lie face down, palms directly under your shoulders, elbows bent and pulled in close to your sides. The legs are extended, and the tops of the feet are flat on the floor. Inhale, pressing into the palms, pull your torso forward slightly. Straighten the arms, roll your shoulders back and down, and take your gaze slightly up toward the ceiling so that you open your chest up even more. Press into the tops of the feet, lifting your thighs a couple of inches off the floor. Hold for 15-30 seconds.

Seated Shoulder Squeeze ->

You can do this one sitting in a chair, or seated on your heels on the floor. Sit up straight with a long spine, gazing forward. Relax your shoulders back and down, then bring your hands behind you, clasp the fingers together, and pull back and down while squeezing your shoulder blades together. This will open up the front of the shoulders and chest.

Camel Pose ->

Camel Pose opens up the entire front of the body (neck, chest, torso, hip flexors, and thighs). Start with your knees hip distance apart, with the feet pointing straight back. Press your hips slightly forward as you reach back with your right arm to gently grasp the right heel. Keep your spine long and your chest lifted as you reach back with the left arm to grasp the left heel. You can drop the head behind, only if if feels okay for your neck.

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We all know that exercise can lift, tone, shrink the trouble spots, and give us more muscle definition. But regular exercise is important for SO much more than weight loss or achieving that “perfect body”. (and what the heck defines a ‘perfect body’, anyway? That’s a post for another day.) Working out on a regular basis can not only make you look better, but more importantly, it will make you FEEL better.

5 reasons to workout
(that have nothing to do with weight loss)

1. Mental Release – Exercise has been proven to reduce stress, anxiety, and even depression. If you are having a bad day, or suffer from anxiety, hitting the gym can help you relax. Figure out what your favorite type of exercise is (running, lifting weights, spin classes, etc.), and go do that! You are far more likely to benefit from those endorphins if you love what you are doing. I have known people that took up exercising over anxiety meds, and they have told me that their workouts are the best anti-depressants they have ever taken!
2. Sense of Accomplishment – Admit it, you feel like you can take on the world after you just crushed a workout. And that sense of accomplishment is even stronger when it is one of those days when you really had to internally motivate yourself to workout in the first place. We don’t always have that motivation to go to the gym when we are tired, stressed, or just feeling lazy. But you always feel better when you are done.
3. Strengthens your heart – We want to have a strong heart to carry us through a very long and happy life, and exercise will do just that. Whether you are lifting weights or doing cardio, you are taking care of your heart one workout at a time.
4. Lowers your risk for disease – And I’m not just talking about heart disease. Regular exercise lowers your risk for diabetes, lung disease, metabolic syndrome, high blood pressure, cancer, and the list goes on. Exercise is basically a miracle drug for preventing disease.
5. Respect your body – Instead of focusing on that perfect butt you are trying to achieve, obsessing over a 6 pack, or comparing yourself to the girls on the magazines, workout because of the way it makes you FEEL. This will help change your mindset, and help you realize that our bodies are designed to do so many awesome things. Be grateful for that, and workout because you LOVE your body, not because you are trying to change it.

The post 5 Reasons to Workout [That Have Nothing to do With Weight Loss] appeared first on The Wheatless Kitchen.