How to build a healthy salad

Want to know what goes into a healthy salad?

Most people make salads with just lettuce, cheese, and chicken but for a healthy filling salad, you need more than that for it to give your body everything it needs.

Here are 6 things you need to build a healthy salad.

1. Leafy greens: Darker greens contain more nutrients and antioxidants so the darker greens the better.  Think greens like spinach, kale, or spring mixes.
2. Fruits and Veggies: Make it sweet by adding fruits like strawberries, blueberries, pomegranate seeds, dried cranberries, or other dried fruits. Add veggies like cucumbers, carrots, tomatoes, bell peppers, or cabbage.
3. Texture: Add a little crunch with chia seeds, sunflower seeds, pumpkin seeds, or hemp seeds. Microgreens and watercress are good too. 
4. Filling foods: Filling food are foods to keep you full like beans, sweet potatoes, quinoa, rice, and proteins like cheese, beef, chicken breast, or turkey breast.
5. Herbs: For added flavor try basil, cilantro, thyme, mint, or sage.
6. Dressings: It's best to use healthy vinaigrette dressings. I've started making my own dressing with olive oil, herbs, and Balsamic vinegar but you can use avocado oil, greek yogurt, white vinegar, or apple cider vinegar along with your preferred herbs. Creamy dressing like ranch or caesar dressings are considered the most unhealthy. If you prefer creamy dressing try a creamy vinaigrette like a honey mustard vinaigrette.

Examples of what Healthy salads could look like:

Examples of what Homemade dressings look like:

Hope you enjoyed this post on how to build your own healthy salad. Let me know what you think in the comment section below and don't forget to check out the Products section of the blog for my Wellness journals & Etsy products.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. When participating in any exercise or exercise program, there is the possibility of physical injury. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting any new physical activities.

Thank you for reading!

You can also follow my pages on Social media for more:

Facebook: https://www.facebook.com/LucidityNaturals/

Instagram: https://www.instagram.com/luciditynaturals/

Twitter: https://twitter.com/Luciditynatural

Hair or Skin Care idea: DIY Moisturizing Hair or Facial Mask

 

Have you ever tried a DIY natural moisturizing mask at home?

This is a great idea to try on days you can't get to the salon but want to do something to pamper yourself. It's really simple, it can help reduce hair breakage, improves hair growth, and softens skin. This one is made with olive oil and aloe vera gel. Both olive oil and aloe vera gel have some amazing benefits. Below, I've listed some so you can get an idea of how they benefit our health, skin, and hair.

Benefits of Aloe Vera (aloe barbadensis):

• Anti-inflammatory
• Contain fiber, B vitamins, and other vitamins, and minerals
• Can help heal wounds
• Has antiseptic properties
• Can help heal Sunburn
• Can be used as a skin moisturizer
• Clears skin
• Can help fight infections
• Supports the immune system
• Can support digestion
• May help lower blood sugar levels
• Detoxifying
• Strengthens hair and reduces hair loss
• Reduces dandruff

Benefits of Olive oil (Olea europaea L.):

• Contains Omega 3 & 6
• Contains antioxidants
• Has vitamin E & K
• Anti-inflammatory
• Anti-bacterial
• Lowers risk of stroke
• Reduces the risk of heart disease
• Aid in weight-loss
• May help fight against Alzheimer's disease
• Has anti-cancer properties
• Reduces symptoms of Rheumatoid Arthritis (RA)
• Beneficial for bones, heart, and brain
• Good for skin & hair

DIY Moisturizing hair mask recipe:

What you'll need:

• 1/4 cup olive oil
• 1/4 cup of aloe vera gel from an aloe vera leaf
• a bowl
• Plastic cap

Directions:

• Cut open the leaf
• scoop out the gel and measure 1/4 cup
• Add to bowl
• Measure 1/4 cup of olive oil and add to bowl
• Blend well
• Rub the mixture on hair from the root to tips
• Place plastic cap on
• Leave on for 15-20mins
• Rinse and style as usual

You can also use this mixture as a facial mask for softer skin by rubbing it on your face instead and leaving it on for 15-20mins then rinse it off. 

Hope you enjoyed these DIY Moisturizing mask ideas. Let me know what you think in the comment section below and don't forget to check out the products section of the blog for my wellness journals & Etsy products.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. When participating in any exercise or exercise program, there is the possibility of physical injury. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting any new physical activities.

Thank you for reading!

You can also follow my pages on Social media for more:

Facebook: https://www.facebook.com/LucidityNaturals/

Instagram: https://www.instagram.com/luciditynaturals/

Twitter: https://twitter.com/Luciditynatural

Meal idea recipe: Spinach-Tomato Breakfast Pita Pocket

 

Breakfast Meal Idea

Tomatoes and spinach are great for our health. Below I've listed some of their benefits so you can get an idea as to how they can benefit us.

Benefits of Spinach (Spinacia oleracea):

• Contains antioxidants
• Can help manage diabetes
• May help prevent cancer
• May reduce the severity of asthma
• Lowers blood pressure
• Boosts mood
• Promotes bone health
• Helps regulate digestion
• Good for maintaining healthy hair and skin

Benefits of Tomatoes (Lycopersicon):

• Contains antioxidants
• Contains Vitamins and minerals like vitamin C, potassium, and iron
• Contains fiber
• It's heart healthy
• May improve vision
• Aids in digestion
• May lower high blood pressure
• May help manage diabetes
• Good for skin and hair
• May help improve bone health
• May help prevent gallstones

Here's a quick and easy healthy breakfast meal idea.

What you'll need:

• 2-3 large cherry tomatoes or slice half a tomato into chunks
• A handful of spinach leaves (about 1/2 cup)
• 2 eggs
• Pinch of Salt (I chose Pink Himalayan salt)
• 1 tsp of an herb blend (mine had dried marjoram, oregano, thyme, rosemary, basil & sage)
• 1 tsp Plant-based butter or olive oil spray to grease the pan
• Half a wheat pita pocket
• A handful of shredded cheese or 1 slice of cheese (optional)
• 2oz of blueberries (optional)

Directions:

• Heat pan
• Grease pan with butter or olive oil spray
• add spinach and tomatoes
• break open eggs and add one at a time
• Sprinkle seasoning
• Let cook for 2-3 minutes until eggs are as firm as you'd like
• Open pita pocket
• Scoop egg, spinach, and tomatoes mix in place into the pocket
• Warm the pocket in the pan if desired
• Serve with blueberries

 

Hope you enjoyed this quick breakfast idea. Let me know in the comment section below and don't forget to check out the products section of the blog for my wellness journals.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. When participating in any exercise or exercise program, there is the possibility of physical injury. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting any new physical activities.

You can also follow my pages on Social media for more:

Facebook: https://www.facebook.com/LucidityNaturals/

Instagram: https://www.instagram.com/luciditynaturals/

Twitter: https://twitter.com/Luciditynatural

Meal planning: Batch cooking ideas

 

Have you ever heard of Batch cooking?

Batch cooking is a great idea for busy people or if you don't like to cook often or can't cook as often as you'd like to for whatever reason. This is a great way to stay on track with your nutrition goals.

Here's how you do it:

1. Choose the meals you want to cook breakfast lunch or dinner.

2. Decide how many days you want to prep for. 

(I usually cook for 3-4 days at a time. Depending on the meal I've chosen.)

3. Choose your protein, grains & veggies. 

4. Cook a big batch of each of your protein, grains & veggies anyway you like.

5. Pack them into separate containers as you would need them for each meal.

6. When meal time comes add any additional ingredients and enjoy!

I hope this was helpful. If you have any questions let me know in the comments section below.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting anything new.

If you want a little more help with your wellness routine you can purchase my Lucidity Wellness journal:  A way to a healthier version you! on Amazon it's my ultimate wellness guide! See the products section of the blog for more details

You can also follow my pages on Social media for more tips:

Facebook: https://www.facebook.com/LucidityNaturals/

Instagram: https://www.instagram.com/luciditynaturals/

Twitter: https://twitter.com/Luciditynatural

Email: LucidityNaturals@gmail.com

Relaxing Yoga Sequence

 

These are some of my favorite relaxing yoga poses. They help you relax your mind, stimulate the spine and stretch the hips.  I'll explain how to practice each pose below.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. When participating in any exercise or exercise program, there is the possibility of physical injury. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting any new physical activities.

Easy pose (Sukhasana):

Sit with your back straight, legs crossed with one in front of the other, place your hands on your thighs, close your eyes if you wish, and take a deep breath in. Inhaling for the count of 3 then exhale for the count of 5. Do this 5-10 times.

Now the Cat pose (Marjaryana) & Cow Pose (Bitilasana) can be done one right after the other. These are great for the spine.

Cat pose (Marjaryana) & Cow pose (Bitilasana):

Come up to all 4, palms flat & aligned with your elbows & shoulder, back should be flat, knees aligned with your hips.

Cat pose (Marjaryana): On an exhale, slowly, lower your head down, bring your belly back & your tail bone down, and keep your shoulders away from your ears but still aligned with your shoulders bringing your tail bone down. Feel the stretch in your lower back.

Cow pose (Bitilasana): On an inhale, slowly, lift your head, look straight ahead, bring your belly down & your tail bone up and keep your shoulders away from your ears but still aligned with your shoulders & your tail bone up high.

Exhale Cat pose again. Inhale Cow pose again. Do this 4 to 5 times

When you're done come back to a flat back position for Child's pose (Balasana).

Child's pose (Balasana):

On an exhale, sit back onto your feet, lay your forehead on the mat, and bring your arms back towards your feet. Your shoulder should be away from your ears and your chest resting on your knees. Now, relax and take a few deep belly breaths in and out.

Come back to a seated position for the Butterfly pose (Badhokonasana).

Butterfly pose (Badhakonasana):

Bring both feet together and hold them tight. Take a deep breath in and when you exhale press your thighs down as far as you can without pain or strain. Do this 4 or 6 times. (Think like your thighs are the flapping wings of a butterfly)

Last pose.

Easy pose (Sukhasana) with Prayer hands mudra:

Sit with your back straight, legs crossed one in front of the other & bring your hand together in front of your chest in a prayer position. Close your eyes and take a few deep breaths, inhaling for the count of 3 then exhale for the count of 5. Notice how you feel and say thank you to your body for your practice today.

I hope you enjoyed this practice today. Comment below and let me know.

*Disclaimer: I am not a medical professional. These posts are for educational purposes. When participating in any exercise or exercise program, there is the possibility of physical injury. I am not providing healthcare, medical, or nutritional therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.  Please be sure to contact your healthcare provider before starting any new physical activities.

If you want a little more help with your wellness routine you can purchase my Lucidity Wellness journal:  A way to a healthier version you! on Amazon it's my ultimate wellness guide! See the products section of the blog for more details

You can also follow my pages on Social media for more tips:

Facebook: https://www.facebook.com/LucidityNaturals/

Instagram: https://www.instagram.com/luciditynaturals/

Twitter: https://twitter.com/Luciditynatural

For questions email me at LucidityNaturals@gmail.com