Aloe & Aura Holistic Wellness and Nutrition Inc.

Gluten- Free Grains 🌾

Are you new to the gluten-free scene or just exploring different paths on your journey?

Navigating through gluten-free options can be a challenge. But fear not, you are not alone! There's a whole world of delicious options for you to choose from when it comes to gluten-free grains.

1. Oats: Naturally gluten-free, oats are a versatile grain perfect for breakfast bowls, baking, or savory dishes. Look for certified gluten-free oats to ensure purity.

2. Rice: A classic staple in gluten-free diets, rice comes in various types like brown, white, jasmine, or basmati. Again, look for the certified gluten free to ensure no cross contamination.

3. Teff: Originating from Ethiopia, teff is a tiny yet mighty grain packed with iron, calcium, and fiber. Use it in porridges, baked goods, or as a substitute for rice.

4. Quinoa: Known as the "mother of all grains," quinoa is a complete protein source rich in fiber and nutrients. Incorporate it into salads, pilafs, or breakfast bowls for a nutritious boost.

5. Buckwheat: Despite its name, buckwheat is entirely gluten-free and offers a unique nutty flavor. Enjoy it in pancakes, noodles, or as a hearty side dish.

6. Amaranth: Packed with protein and essential amino acids, amaranth is a powerhouse grain perfect for adding texture to soups, stews, or baked goods.

Diversify your gluten-free pantry with these wholesome grains.

Which gluten-free grain is your go to? Share your thoughts below! 👇🌾

🍳Cookware For Your Health🍲

Have you ever thought about what cookware is safe to cook with?

Let’s talk about it!

It’s quite fascinating how our choice of cookware can affect our health.

👉 Non-stick coatings like Teflon can release toxic fumes when heated, containing chemicals linked to thyroid problems and reproductive issues.

👉 Aluminum and copper cookware might leach into food, posing neurotoxicity risks and potential links to health concerns like Alzheimer's.

👉 Plastic cookware releases harmful chemicals like BPA and phthalates, disrupting our endocrine system.

Instead, you can opt for stainless steel, cast iron, or glass, as these are safer choices that won’t compromise your health.

Happy cooking!

🌿

🥝 Did you know that kiwifruits are the hidden gem of nutrition? 🥝

Kiwis are potassium-packed, as much as bananas, bursting with Vitamin C (more than oranges!), and rich in Vitamins A and E, plus minerals and fiber.

Wait, that’s not all. They are not just for eating but can be added to your beauty regime for DIY masks with exfoliating and anti-aging powers thanks to their alpha hydroxy acids.

Here’s a Fun fact: they were once called 'Chinese Gooseberries' but the name was changed due to it’s name being negatively associated to the Cold War.

Here's the kicker: Kiwi’s were named after New Zealand's fuzzy brown kiwi bird! Oh, and for all my fellow moms-to-be, they are packed with folate for healthier babies. Now that's what I call a superfruit! 🌟🥝


-densefruits

Today's Journal Prompt - January 07, 2024 📖

Can you recall a moment, where you laughed so hard it hurt? 🤣

Today write about the most hardest and longest laughter you've ever experienced and what triggered it.

Write about 3 things you are grateful for today. 🙏


lifestyle advice -bodywellness -based nutrition -carepractices

Post-Workout Smoothie

Just whipped up my favorite post-workout smoothie, and I'm so excited to share the goodness with you! 🌟

Here's a breakdown of the powerhouse ingredients and their incredible benefits:

1. Spirulina: 💙

▪︎A Plant-based protein, that is full of antioxidants that help combat post-excercise inflammation.
▪︎Packed with essential vitamins and minerals to help fuel recovery.

2. Plant-based Protein Powder: 🏋️‍♂️

▪︎Aids muscle recovery and growth.
▪︎Helps replenish energy stores for that post-gym boost.

3. Organic Moringa Powder: 🌿

▪︎Rich in antioxidants and anti-inflammatory properties
▪︎Contains Vitamins and Minerals like Vitamin C, A calcium, and potassium.

4. Chia Seed 🌰

▪︎Packed with Fibre for digestion and a satisfied tummy.
▪︎Omega-3s to support heart health and combat inflammation.
▪︎Blood sugar stability for a sustained energy flow.

5. Gluten-Free Oats: 🌾

▪︎Complex carbs for that lasting energy you need.
▪︎Nutrient-packed, including manganese and magnesium.
▪︎Cholesterol-lowering benefits to keep your heart healthy.

6. Mixed Berries 🍓

▪︎Rich in Antioxidants that help fight oxidative stress.
▪︎Vitamins C and K for skin health and immune support.

7. H**p Seeds: 🌿

▪︎Rich in omega-3 and omega-6 fatty acids for heart and brain health.
▪︎Packed with protein and essential amino acids for muscle repair.
▪︎Supports a healthy immune system and reduces inflammation.

8. Grass Fed + Pasture Raised Collagen: ✨

▪︎Supports skin elasticity and hydration.
▪︎Suppirs Joints to keep you moving smoothly.
▪︎Strengthens hair and nails for that extra shine.

What's your favorite post-workout refuel?

Homemade Gluten Free Protein Pancakes 🥞

Indulged in these protein pancakes topped with a burst of berries 🫐 and a banana 🍌for breakfast today.

These pancakes are full of good carbs, Proteins and fats.

Ingredients:

1 scoop of collagen
1 scoop of Protein powder
2 eggs
1/3 cup of Organic Gluten Free Rolled Oats
1/2 banana
1/4 tsp cinnamon
1 Tbsp of chia seeds
Splash of vanilla extract

45 grams of protein
29.7 grams of Carbs
7.1 grams of Fat

Did you know berries are rich in antioxidants, vitamins, and Fibre and bananas contain potassium, vitamin C and other nutrients that may help support heart health and provide energy?

Today's Journal Prompt - January 4th, 2024

I feel happiness when I'm exploring new places and creating beautiful memories. 🌍✨

What brings you joy?"
What are 3 things you are grateful for today?

Did You Know? 💡

🍬Sugar is not always obvious; it is hidden in foods that are labeled with a variety of alternative names!🕵️‍♂️

Here are names to watch for when checking ingredient labels:
 
1️⃣ Sucrose: Your classic table sugar.
 
2️⃣ Fructose: The natural sweetness found in fruits and honey.
 
3️⃣ Glucose: A key energy source often hiding in processed foods.
 
4️⃣ High-Fructose Corn Syrup (HFCS): Made from corn starch, it's in more foods than you think!
 
5️⃣ Dextrose: Another name for glucose, often derived from corn.
 
6️⃣ Maltose: Spotted in malted foods, it's made of two glucose units.  Malted foods are food items made using grains such as barley that have been soaking, germination, and drying, resulting in a distinctive sweet flavor.
 
7️⃣ Lactose: The natural sugar in dairy products like milk.
 
8️⃣ Molasses: A syrupy sweetener from sugarcane extraction.
 
🔍Being savvy about these names helps you spot hidden sugars and make informed choices for a healthier you! 🌿💡

🥭Mango Coconut Yogurt Bowl🥥

Here's a quick healthy snack idea packed with approximately 18g of protein. So light and delicious!😋

1/2 cup of Yoggu Coconut Mango Yogurt (organic)
5 pieces of raw organic almonds roughly chopped
2 Tbsp of Organic H**p Seeds (I used Manitoba Harvest Organic shelled H**p Seeds)

H**p seeds are packed with essential nutrients and omega 3 fatty acids. One serving (2tbsp) offers approximately 12g of Omega 3 & 6 as well as 10g of protein.

H**p seeds promote heart health, boost immunity and enhance skin radiance! 💚

Almonds are a powerhouse of protein, fiber and healthy fats. Almonds support brain function, aid in weight management and promote overall well-being. 5 pieces of almonds have approximately 6 grams of protein. 💪

Yoggu Mango Yogurt: Creamy and rich in probiotics, aids in digestion, supports gut health, and satisfies sweet cravings guilt-free. 1/2 cup has approximately 2 grams of protein.

Get your protein fix with this delicious snack.

!

🌿 Roasted Veggie Heaven!🌿

Transform your dinner with this delectable Roasted Vegetables recipe featuring the goodness of Camelina oil! 🌿🍠 Indulge in a burst of vibrant colors and flavors, treating your senses to a nourishing feast. 😋

🔸Ingredients:

Sweet potatoes 🍠

Broccoli 🥦

Red onions 🧅

Carrots 🥕

Red bell peppers 🌶️

Green bell peppers 🌿

🔸Seasoning:

Rosemary 🌿

Thyme🌱

Himalayan salt 🧂

Black pepper 🌶️

A drizzle of Camelina oil 🫒

🔸Instructions:

Preheat your oven to 425°F (220°C)

Wash and chop all the veggies into bite-sized pieces, creating a colorful medley.

In a mixing bowl, toss the veggies with a drizzle of Camelina oil, ensuring they are evenly coated.

Add a generous sprinkling of rosemary, thyme, Himalayan salt, and black pepper. Mix well to infuse those delicious flavors.

Spread the seasoned veggies onto the baking sheet in a single layer.

Roast in the oven for about 20-25 minutes or until they turn golden and slightly crispy.

Once done, serve hot with a protein of your choice!

🔸Pro-tip: Camelina oil adds a unique nutty flavor and is rich in omega-3 fatty acids, making it a heart-healthy choice!

🔸This wholesome dish is not only delicious but also packed with vitamins and antioxidants to nourish your body. Share the love and tag someone you'd love to share this meal with! ❤️🥗