Simple and Delicious Spinach Salad

I'm excited that my strawberries and blueberries are growing like crazy this year. I've been trying to think of creative ways to eat them, and one of my favorites so far is a Strawberry, Blueberry, Spinach Salad. It's simple, delicious and perfect for the summer! 


Ingredients: 

Organic Spinach: Spinach is low in calories and packed with nutrition. One 40 calorie cup has all you need for vitamin K and A for the day, plus folate, and manganese. It contains cancer-fighting antioxidants, improves cardiovascular health, protects against aging and improves brain function!


source: http://www.livestrong.com/article/2700-facts-health-benefits-spinach/

Organic Strawberries: One Serving of strawberries has more vitamin C than an orange. Strawberries increase HDL cholesterol, also protect against cancer and can help lower blood pressure. 


source: http://www.webmd.com/diet/features/nutritional-benefits-of-the-strawberry

Organic Blueberries: Also are packed with Vitamin C, manganese which is important  for converting fats, proteins and carbohydrates into energy. Blueberries are loaded in antioxidants, they come close to being one of the top choices when it comes to antioxidant activity per serving! We all know that antioxidants are extremely important because they fight off free radicals which are linked to cancer.


source: http://www.blueberrycouncil.org/health-benefits-of-blueberries/blueberry-nutrition/

 Toasted Organic Walnuts: Walnuts are a great source of omega-3 essential fatty acids. They can lower LDL (bad) cholesterol,  and increase HDL (good) cholesterol. Walnuts are also high in antioxidants, and excellent source of Vitamin E, B complex vitamins and minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.  They are also a great source of protein, with about 15g per serving. They are a bit high in fat and calories... so don't get too crazy on them! To toast walnuts Preheat oven to 350 degrees. Arrange walnuts on a cookie sheet in a single layer. Bake 8 to 10 minutes, checking frequently.


source: http://www.nutrition-and-you.com/walnuts.html

 Goat Cheese: Goat cheese is low in calories compared to other cheeses. "Goat cheese is higher in vitamins, D, K, thiamine and niacin than a serving of cow's cheese. A serving of goat cheese has the same amount of vitamin A as cheddar cheese, with 6 percent the daily value. Goat cheese is also high in the B vitamin riboflavin, as well as the mineral phosphorous. The body cannot produce vitamins and minerals on its own, so goat cheese provides a source of these micronutrients."

Source: http://www.livestrong.com/article/402645-what-are-the-health-benefits-of-eating-goat-cheese/

 Dressing of your choice- I used an Organic Champagne Dressing, but any type of balsamic or  poppyseed dressing would work too. 


Combine all the ingredients and...... 

Enjoy!

Confused about What Oil to Cook with?

http://www.eatingrules.com/2012/02/cooking-oil-comparison-chart/

Deciding what oil to cook with can be very confusing. For years we were told all fat was bad, but there's a lot more to it.... The right fats are essential to healthy living and provide many health benefits.  Hope this helps when choosing which fats/oils to cook with and consume.

Click on the photo to enlarge or visit the link posted above!

Supplements....

 In a perfect world, I truly believe that if you eat a well balanced and healthy diet, you don't need to supplement. But most of us live in an imperfect world... and using supplements can make a difference in your health, energy levels and well being. Supplements can get spendy, but it's well worth the price if you diet is lacking. I have really noticed a difference in my sleep and mood since I've been taking Vitamin D. I live in the Pacific Northwest, so I don't see the sunshine enough. People who are exposed to normal quantities of sunlight do not need vitamin D supplements because sunlight promotes sufficient vitamin D synthesis in the skin. 

These are the supplements I take in the photo up above. Fish oil for overall mind and body health. Fish oil contains important omega-3 fatty acids that reduce risk of heart attack and coronary heart disease, combats depression, bipolar disorder and schizophrenia, ADHD, and more! It helps with weight loss, fertility, pregnancy and skin care too! Biotin is very important for the metabolism. Biotin also known as vitamin H, is used to enhance skin growth, healthy hair, and strong nails. It can aid in losing weight by increasing energy. Vitamin D also promotes weight loss. Vitamin D boosts the immune system, and fights off viral infections. Vitamin D can protect against some cancers, increase calcium absorption, and stimulates cell differentiation. Multi vitamins are a good way to make sure you are getting all the nutrients you need. Ideally a healthy diet should be enough, but it's a good nutrition insurance policy.

A great article to check out!

I wanted to post an article my friend shared with me. It's highly informative, I recommend you read it! There were a few surprising foods mentioned.
"Grocery stores may sell them, but experts won't touch them; what you should know about your food."
Here's the link: http://www.wakeup-world.com/2011/10/06/7-foods-experts-wont-eat/

If you click on the title of this blog entry- it will take you right to the article! Let me know if there were any surprises for you too!

Have a great Turkey Day, don't forget an average Thanksgiving Dinner is around 4,500 calories!!!!