Woman Health

01/09/2022

FOODS & ANTI-AGING
5. Broccoli
Broccoli is an anti-inflammatory, anti-aging powerhouse packed with:
•vitamins C and K
•a variety of antioxidants
•fiber
•folate
•lutein
•calcium
Our bodies need vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity.
To try: You can eat broccoli raw for a quick snack, but if you have the time, gently steam before eating. From charred bites to pesto sauces, cooking broccoli actually helps release more health benefits for your body.

12/28/2021

12/26/2021

ANTI-AGING RECIPES
Easy Spinach Salad with Apples, Walnuts, and Feta
Serves 4 to 6
PREP TIME: 5 minutes to 9 minutes
Author: the kitchn
INGREDIENTS
•3 tablespoons olive oil
•2 tablespoons apple cider vinegar
•1 teaspoon Dijon mustard
•1/2 teaspoon honey
•1/4 teaspoon kosher salt
•1/8 teaspoon freshly ground black pepper
•1 (5-ounce) bag baby spinach (about 5 packed cups)
•1 large tart apple, such as Granny Smith or •Honeycrisp, cored and thinly sliced (about 1 1/2 cups)
•4 ounces feta cheese, crumbled (about 1 cup)
•1/2 cup walnuts, toasted and coarsely chopped
INSTRUCTIONS
1. Whisk together the olive oil, vinegar, mustard, honey, salt, and pepper in a large bowl.
2. Add the spinach and toss gently to coat in the vinaigrette. Add the apple, feta, and walnuts and toss gently again to combine. Serve immediately.

12/22/2021

ANTI-AGING RECIPES
AVOCADO TUNA SALAD
author: unboundwellness
prep time: 5
total time: 5
This avocado tuna salad is an easy and healthy lunch option! Whether you’re paleo, whole30, or AIP, this tuna salad will be perfect for you.
INGREDIENTS
•1 5oz can of tuna, no salt or oil added (this is my favorite brand)
•1/4 cup apple, diced
•1 stalk celery, sliced
•3 tbsp red onion, diced
•2 springs green onion, sliced
•1/2 tsp sea salt
•1/4 tsp black pepper (omit for AIP)
•1 avocado, mashed
•Juice of half a lemon
INSTRUCTIONS
1. Combine all of the ingredients (reserving the lemon) in a bowl and mix well, using a fork to break up the tuna and mash in the avocado.
2. Top with lemon juice and season further to taste. Add more lemon juice if you plan to store the recipe.

12/19/2021

Ready😀
Shoulder Tap Push-Up
Takes a traditional push-up to the next level.
How to:
1) Begin in a plank position with hands direction under shoulders and feet hip-width apart. Keeping abdominals and legs tight as you slowly lower your chest toward the ground with elbows bending and pointing behind you.
2) Exhale as you push back up to lengthen arms into plank then lift your right hand to tap your left shoulder at the top. Repeat with the other arm tapping.
Targets: chest, arms, shoulders, back, core

12/15/2021

FOOD & ANTI-AGING
10. Pomegranate seeds
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging.
To try: Sprinkle these sweet little jewels onto a baby spinach walnut salad for an anti-aging treat!

12/13/2021

ANTI-AGING RECIPES
Grain-Free Apple-Pomegranate Breakfast Crumble
author: Perry’s Plate
prep time: 10 MINUTES
cook time: 35 MINUTES
total time: 45 MINUTES
This little breakfast crumble is perfect for a weekend brunch -- and it's gluten and grain-free! I love the little pomegranate jewels scattered among the tart apple pieces.
Ingredients
For the filling
•2 large tart apples (or 3-4 small/medium ones)
•1 cup pomegranate arils
•2 Tablespoons honey
•2 Tablespoons freshly squeezed lemon juice (1/2 a lemon will do)
•1 Tablespoon arrowroot powder (see note)
•1 teaspoon cinnamon
For the topping
•1 cup almond flour
•1/2 cup shredded unsweetened coconut
•1/2 cup chopped nuts (any kind)
•1/4 teaspoon ground ginger
•1/4 teaspoon ground nutmeg
•Stevia, or another dry sweetener, to taste. (Equivalent to about a Tablespoon of sugar in sweetness.)
•1/4 cup melted coconut oil, divided
Instructions
1. Preheat oven to 375 degrees F.
2. Place apples and pomegranate arils in a 2 quart baking dish. Drizzle with honey and lemon juice. 3
3. Sprinkle the arrowroot powder and cinnamon, and give it a stir. Pour 1 Tablespoon of the coconut oil evenly over the top.
4. In a small bowl, whisk together the almond flour, coconut, chopped nuts, ginger, nutmeg, and Stevia. 5. Stir in the remaining 3 Tablespoons of coconut oil and mix well. You should have a thick, crumbly mixture. Spread it evenly over the fruit.
6. Cover with foil and bake for 25 minutes. Uncover and bake for an additional 10 minutes or until the top is golden brown and the apples are tender.
Optional topping: Cinnamon-Vanilla Cream - Just mix together 1 cup of whipped full-fat coconut cream or whole-milk yogurt with 1-2 Tablespoons of real maple syrup, 1/4 teaspoon cinnamon, and 1/4 teaspoon vanilla extract. This is great as a fruit dip as well.

12/12/2021

POWERHOUSE POTASSIUM
Author: parsnips and pastures
Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 minutes
This Powerhouse Potassium Smoothie is creamy, fruity, and made with potassium-rich foods including avocado, mango, coconut water, spinach, orange, and banana.
INGREDIENTS
•1 medium-small banana, preferably frozen
•1 cup packed fresh baby spinach
•1 small avocado, pit and skin removed
•1 large orange, juiced
•1 cup frozen chopped mango (or papaya)
•1 cup coconut water
•1 teaspoon honey (optional; leave out for vegan)
INSTRUCTIONS
1. Combine all of the ingredients in a high-speed blender and blend until completely smooth. Serve topped with chia seeds or unsweetened coconut.

12/10/2021

EASY WHOLE30 CHIA PUDDING WITH BANANAS AND MACADAMIA NUTS
Author: Parsnips and Pastries
Prep Time: 10 mins
Total Time: 10 mins
Yield: 2 servings
This easy Whole30 Chia Pudding is only six ingredients and a breeze to make. It’s vegan, gluten-free, and dairy-free, with no added sugar and no cooking required!
INGREDIENTS
•1/4 cup organic chia seeds
•1 cup compliant unsweetened light coconut milk or almond milk, plus more for thinning*
•1 vanilla bean pod
•Pinch of sea salt
•1/2 teaspoon cinnamon or compliant pumpkin spice
•1 banana, sliced
•1/4 cup toasted macadamia nuts, chopped
INSTRUCTIONS
1. Combine the chia seeds with the compliant non-dairy milk and whisk well to combine. Split the vanilla bean down the center and scrape out the seeds into the chia mixture. Add in the sea salt and cinnamon.
2. Refrigerate the chia pudding overnight.
When ready to eat, stir the pudding to combine well and divide it between two bowls. Top each bowl with banana, macadamia nuts, and a sprinkle of cinnamon. Enjoy!

12/09/2021

1-2-3😀
Lateral Plank Walk
Challenge your core and define your deltoids, shaping your shoulders.
How to:
1.Begin in plank position with your hands underneath your shoulders, and your body in one straight line.
2.Simultaneously cross your right hand toward the left as you step your left foot out to the left.
Then simultaneously step your left hand and right foot to the left, returning to the plank position.
Your hands move together as your feet step apart. Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level. This completes one rep.
3.Reverse directions taking three steps the right.
Do 15 reps in each direction to complete one set.

12/08/2021

HEALTHY FIBER SNACKS
Healthy Chia Pudding Recipes
Chia pudding is a healthy breakfast idea or snack that you can put together in 10 minutes.
Strawberries and Cream Chia Pudding
Ingredients:
½ cup milk - dairy or non-dairy
2 Tbsp chia seeds
2 tsp honey - or maple syrup
½ tsp vanilla extract
½ cup frozen or fresh strawberries
¼ cup additional milk - dairy or non-dairy
Optional Toppings: - greek yogurt, pumpkin seeds and strawberries
Instructions:
Strawberries and Cream Chia Pudding:
1. Make the bottom layer: Add the strawberries and 1/4 cup milk to a blender. Then pour the mixture into a small bowl along with 1 tsp of chia seeds. Pour into the mason jar and let sit for at least 30 minutes in the fridge before adding the next layer.
2. Make the chia pudding: To make the vanilla chia pudding layer, combine 1/2 cup milk, chia seeds, maple syrup (or honey), and vanilla extract in a bowl and stir with a whisk. Pour into the 6 oz mason jar and let sit in the fridge overnight. Then, add your favorite toppings in the morning before you eat.

12/07/2021

HEALTHY FIBER SNACKS
Healthy Chia Pudding Recipes
Chia pudding is a healthy breakfast idea or snack that you can put together in 10 minutes.
PB&J CHIA PUDDING
Ingredients:
½ cup milk - dairy or non-dairy
2 Tbsp chia seeds
2 tsp honey - or maple syrup
½ tsp vanilla extract
2 Tbsp nut butter or seed butter
¼ cup strawberry chia jam - or any jam you prefer
Optional Toppings: - sunflower seeds
Instructions:
Peanut Butter and Jelly Chia Pudding:
1. Combine milk, chia seeds, honey (or maple syrup), and vanilla extract in a bowl and stir with a whisk. Pour into a 6 oz mason jar and let sit in the fridge overnight.
2. Once the chia pudding has thickened, top with homemade strawberry chia jam. You might need to let this sit in the fridge for 20 minutes before adding your favorite nut butter or seed butter. Sprinkle a few nuts or seeds on top for an added crunch and protein.