WHAT I EAT IN A DAY | Whole30 recipes

hey guys and welcome back i'm happy to  be kicking off the new year with a new  what i eat in a day video and this one  is all whole30 recipes well i'm not a  fan of rigid diets i am a fan of whole30  and that's because it's really not a  diet you're not restricting calories and  you're not prioritizing weight loss  it's essentially a 30-day food challenge  where you eliminate certain foods that  may cause digestive or other health  issues  and you learn how your individual body  responds to those foods i'll talk more  about this throughout the video but  first i think we need to start with a  little drone footage again don't you  think  and let me tell you it was a foggy and  chilly morning along the  been coast  i've been down  [Music]  i've been taking chances that  i never took before  all the way up  on the highest mountain  [Applause]  [Music]  is  [Applause]  [Music]  [Applause]  [Music]  all the things  [Music]  [Applause]  [Music]  i did my first ever whole30 a couple of  years ago and it was really educational  on how my body responded to certain  ingredients for instance dairy  definitely causes acne for me  now today i do eat some dairy but i'm  also aware of what may happen if i go  overboard and that's the beauty of  whole30 just learning how foods may  trigger your energy mental clarity  hormones cravings and for me certain  autoimmune symptoms  i eat pretty clean most of the time but  i'm also human and have a tendency to  let too much sugar creep back into my  diet  so doing a whole 30 is a great way to  get back on track and remember how much  better i feel when i'm not eating loads  of sugar  for breakfast this morning i'm whipping  up an easy breakfast scramble  i show these all the time on instagram  stories and just toss in whatever's in  my fridge  if this is your first whole 30 i can't  stress enough how important meal prep is  to making your life easier  this morning i just need a couple  tablespoons of diced red onion but i'm  dicing up the whole red onion so i can  easily use it in other recipes  throughout the week  i have several meal prep videos on my  channel and while they're not all  whole30 you can still get heaps of ideas  from them  after saving a little bit of the red  onion for my egg scramble i'll also  slice up some cherry tomatoes and whisk  two to three eggs depending on how  hungry i am  i'll drizzle a little olive oil into a  saute pan on medium heat and add some  minced garlic  then toss in my veggies and a couple  handfuls of baby spinach  now i get asked all the time how i cook  scrambles in a stainless steel pan  because yes the eggs do stick but i  don't own any non-stick pans  old school non-stick was quite toxic  with pfoas and pftes which essentially  is teflon and while today's non-stick is  better i've had my all clad set for over  20 years and it's enormously durable so  i'll show you how i clean it in a second  after a minute or two your spinach will  wilt down and then you can add your eggs  let them cook for a couple of minutes  then add them to your plate  normally i'd add some sliced avocado to  the side but since i'm having avocado  with lunch today i'll just add a  sprinkle of micro greens because you can  never have too many greens  and that's my easy and healthy breakfast  recipe  but before i enjoy this i'll place my  pan in the sink squirt a little dish  soap and add hot water to let it soak  [Music]  all right to wash the stainless steel  pan i just use hot water and a scrubber  sponge  now most websites will say to not use a  scrubber sponge as it can dull the  surface but i'm not concerned with  maintaining the mirror finish i'd rather  my cookware be well used and clean and  this is how most restaurants do it as  well  and see so easy  for a mid-morning snack i'm enjoying  some celery with almond butter and it's  made even easier as i've already meal  prepped my celery stalks and made my  almond butter  if you're new to my channel i do have a  separate video on how to make almond  butter in your vitamix and i'll link  that here  my tip when it comes to snacks on  whole30 is to portion out what you'll  eat because if i were to just dip the  celery straight into the jar of almond  butter i can guarantee i'd probably eat  far too much  to give this snack a little boost i'm  adding a sprinkle of chia seeds on top  though you could also add raisins or  dried cranberries as well  [Applause]  [Music]  [Applause]  if this is your first whole 30 and you  feel cravings strike throughout the day  the first thing i'd recommend is to make  sure you're hydrated  i drink a ton of plain water but then  we'll also have an herbal tea here and  there  some of my favorites are chamomile with  lavender peppermint and lemon ginger  tea time is also usually a work break  for me though today i spent it answering  a bunch of your comments on my website  and youtube channel and relaxing on my  sofa rather than at my desk of course  i'd rather be on my patio but it was  just too darn cold outside for that  today  [Music]  for lunch i'm keeping things really easy  and whipping up some tuna stuffed  avocados  i make a lot of meals from scratch but i  think it's important to remember that  you can definitely use whole30 compliant  canned goods to make your life easier  like canned tuna  two brands i frequently grab for tuna  include safe catch and wild planet  both of these are high quality tunas and  i also want to point out that the  albacore tuna i'm eating today isn't in  water or oil  it's just straight up tuna so you don't  need to drain the jar the liquid in the  jar is from the tuna steak and as you  can see here it's a solid fresh piece of  tuna and not mushy cheap tuna which does  make it a bit more difficult to get out  of the can sometimes  once both jars are emptied into my bowl  i'll use a fork to break up the tuna and  stir it together with the liquid to add  the moisture back to the tuna  next i'll add a quarter cup of  mayonnaise and i'm using my homemade  mayonnaise  if you've never made mayo at home watch  my separate video for it because it's  incredibly easy and once you make it  yourself you'll never buy it from the  store again then i'll add a half a  tablespoon of dijon mustard and this  brand is whole30 compliant a couple  tablespoons of red onion and one stalk  of celery  this comes together really fast because  my red onion is already diced for the  week and my celery is already washed so  i just have to slice and dice one stalk  of celery which is two halves that i  have in my jar  i receive a lot of questions on the  storage containers and jars that i use  so as a reminder i do have a separate  video on that and you can always find  all of the products i use on the shop  page on my website  lastly i'll chop up one to two  tablespoons of fresh herbs and today i'm  using parsley and chives  but dill also pairs really well with the  tuna so feel free to use an assortment  this is a great tuna salad recipe to eat  on its own but today i'm enjoying it  stuffed in an avocado the healthy fats  keep me full and the creaminess of the  avocado paired with the savory tuna is  absolutely delicious  so all i have to do is slice an avocado  in half and hope that it's a perfectly  green avocado which this one is  remove the pit and pile on some of the  tuna salad  i'll also sprinkle a little black pepper  on top  [Music]  [Applause]  [Music]  [Applause]  [Music]  because i'm one person i've also got  leftover tuna salad for a couple of days  now so i'll store that in the fridge and  then go enjoy my lunch  [Music]  [Applause]  [Music]  [Applause]  most of you know that i work from home  and while i love it i've found that my  posture and flexibility has been getting  quite bad because i'm hunched over my  laptop all day long  so i've been making more of a concerted  effort to take stretching breaks in the  afternoon and already i'm feeling so  much better  there are some wonderful channels on  youtube for yoga and stretching but i  found this one from yoga with adrienne  that has stretches for text neck which  is exactly what i need  i've realized that much of this what i  eat in a day video is also meal prep for  the week but that's just because that's  how i truly eat i tend to cook in bulk  so i can enjoy leftovers all week long  and to be honest to do less dishes  you guys know i love hummus and today  for an afternoon snack i'm making a new  hummus recipe and this one is low carb  paleo and whole30 compliant and that's  because it's cauliflower hummus  so i'll preheat my oven to 400 degrees  fahrenheit and slice my head of  cauliflower in half then quarters and  remove the florets from the stock  once all of the florets are removed i'll  add them to a sheet pan drizzle a little  olive oil or avocado oil on top and give  them a toss to make sure everything is  coated  then i'll roast these for about 20  minutes or until they're just starting  to get a little color  while the cauliflower is cooking i'll  add all of the other ingredients to my  vitamix and that includes two  tablespoons of olive oil two tablespoons  of water and a quarter cup of tahini and  since i didn't have any of my homemade  tahini already made i just grabbed this  one from the store  i'll also add the juice of one lemon one  clove of garlic a quarter teaspoon salt  a quarter teaspoon ground cumin and a  pinch of ground coriander  when the cauliflower is done i'll scoop  that into my vitamix as well then blend  everything together until it's nice and  creamy  this recipe is similar to my traditional  hummus recipe and really just swaps  cauliflower for chickpeas  but i will say that even with only one  clove of garlic the garlic flavor is  quite a bit stronger in this version and  that's because cauliflower is so neutral  in flavor so if you're sensitive to  garlic you could also saute the garlic  or use garlic powder for a more neutral  flavor  now i'm not going to eat this entire  batch of hummus but i thought i'd show  you how i garnish it if i'm serving it  for a crowd i'll scoop it into a bowl  drizzle a little olive oil on top and  sprinkle some sunflower seeds  then i'll chop up a tablespoon or so of  fresh parsley and add that on top along  with some cracked black pepper  and this cauliflower hummus is always a  hit at parties  because i have my celery pre-sliced that  makes for the perfect device to scoop up  the hummus but i'll frequently use  carrots or sliced cucumber as well  and then of course i'll put the  leftovers into one of my glasslock  storage containers to enjoy this hummus  throughout the week  [Music]  for dinner i'm gonna make a whole 30  creamy chicken broccoli casserole and  this is so darn good  it's got a cheesy like flavor without  any cheese but we'll get to that in a  second  first we need to make some shredded  chicken so i'll add a couple tablespoons  of olive oil to a pan and about one and  a half pounds of chicken breasts  i'll sprinkle these with salt and pepper  and cook on one side for five minutes  then flip them over  add a cup of chicken broth and add the  lid and let them continue cooking for  about seven to ten minutes or until  they're cooked through  i think shredded chicken made this way  has so much more flavor than straight  poached chicken  while the chicken is cooking i'll make  my vegan alfredo sauce this is a reader  favorite recipe on my website and it's  perfect for this casserole i've already  soaked one cup of cashews overnight so  i'll rinse those and add them to my  vitamix along with three quarters cup of  water two garlic cloves a half a  tablespoon of lemon juice a half a cup  of diced yellow onion  and two tablespoons of nutritional yeast  which is the secret ingredient that  gives it that cheesy flavor  i'll also add one teaspoon of salt a  quarter teaspoon dried rosemary and a  quarter teaspoon black pepper and then  blend it all together until it's nice  and creamy  now i know that cheese like replacements  like a vegan nacho dip are not something  whole30 supports but i did ask melissa  hartwig urban about this recipe and she  said it was fine in this context the  chicken and broccoli are the star of  this dish and the vegan alfredo sauce  just keeps it all together  now for the fun part which is how i  shred four chicken breasts in about 15  seconds  and when i shared this on instagram  stories a few weeks ago you guys were  amazed  so all you have to do is add the chicken  to your stand mixer and use the paddle  attachment  lock the tilt head on your mixer so it  doesn't bounce up and turn it on low  in 15 seconds you'll have perfectly  shredded chicken  i need to add some veggies to this  casserole so i'll slice up 10 cremini  mushrooms and dice about a half a cup of  yellow onion and i already had the onion  diced in the fridge  i'll add a couple tablespoons of olive  oil to a pan and saute the mushrooms and  onions for about three minutes  while the mushrooms are cooking down  i'll remove the florets off two heads of  broccoli though i'm using three today as  one of mine was a bit smaller  then i'll add these to my pan and saute  for another three minutes or until the  broccoli is crisp tender and bright  green  after i've preheated my oven to 400  degrees fahrenheit all i have left to do  is assemble my casserole so i'll place  the shredded chicken on the bottom of a  casserole dish and layer the broccoli  and mushrooms on top the vegan alfredo  sauce is quite thick so i'll thin that  down with a cup of chicken broth and  then pour it on top of everything  and this will thicken back up while it's  cooking  i like to make sure everything is well  coated so i just smush it down a bit  with the spatula and then cook this for  20 to 25 minutes  when the casserole comes out of the oven  the sauce should be bubbling and  slightly thickened  i've made this recipe several times over  the last two months and i am still not  tired of it  it's creamy filling flavorful and it  makes for the best leftovers as i think  it has even more flavor the next day  [Music]  [Applause]  i hope you guys enjoyed seeing what i  eat in a day and maybe got a few new  whole30 recipe ideas  i have more whole30 recipes on my  website along with a whole30 shopping  list and a post with whole30 compliant  snacks so make sure to check all of that  out as well  if you'd like to see more what i eat in  a day videos in the future make sure to  give this video a thumbs up hit that  subscribe button and let me know in the  comments below  and i will see you again in next week's  video  [Music]  [Applause]  [Music]  [Applause]  you

MEAL PREP | 9 ingredients for flexible, healthy recipes + PDF guide

hey guys and welcome back to my channel  or if you're new i'm lisa and today we  are talking meal prep now i'm a big fan  of meal prep because when it comes to  healthy eating there's one strategy that  works time and again and that's planning  ahead but i probably do meal prep a  little bit different than most because  instead of prepping the same meal for  five days of the week i prep individual  ingredients  this still saves me heaps of time in the  kitchen but gives me far more variety in  my meals throughout the week and i don't  know about you but i'd get a little  bored eating the same thing for five  days in a row so today i'm going to show  you nine ingredients that you can meal  prep in under two hours on a sunday with  plenty of ingredients prepped in your  fridge all it takes is a little  creativity to combine them with fresh  produce or items that you have in your  pantry for healthy meals that take less  than five minutes to make and if you do  meal prep this way you'll have greater  nutrient variety your tummy will be  happy and you'll still save time in the  kitchen  and i think that's a winning combination  so let's dive in and i'll show you what  i've meal prepped this week  to make meal prep as efficient as  possible i always recommend a little  planning before you get started  this includes getting all of your  ingredients out and ready and jotting  down a few notes like what you plan to  make any appliances you'll need and how  long it will take to prepare or cook  once you've written your notes you'll be  able to see which items take the longest  or which you can work on simultaneously  roasted vegetables are one of my  favorite meal prep ingredients because  it's so easy to toss a bunch of veggies  onto a baking tray and cook them  today i'm roasting broccoli brussels  sprouts and red onion with a little bit  of fresh garlic but it's so easy to  change up the veggies based on what's in  season  my tip when it comes to roasting  vegetables is to choose those that take  about the same amount of time to cook  broccoli cauliflower brussels sprouts  and mushrooms all take about 25 minutes  in a 425 degree fahrenheit oven  and carrots beets potatoes and butternut  squash all take about 45 minutes so  you'd want to keep those vegetables on  different trays  once everything is sliced into evenly  sized pieces drizzle with a little olive  oil or avocado oil and season with salt  and pepper and give it a good toss  you could do this in a bowl or directly  on the baking tray  just make sure that once the veggies are  on the tray they're in a flat single  layer with no overlap and then set them  aside  next we're going to make some sweet  potato toast and while sweet potato  toast got a bunch of buzz a few years  ago i still haven't stopped making it  not only is it a great gluten-free toast  alternative but it's a great way to  sneak more veggies into your diet which  i'm always a fan of  to make the toast slices you can use  either a mandolin or a chef's knife a  mandolin will keep the slices even at  about a quarter of an inch while if you  use the chef's knife you can make them a  little bit thicker it's just personal  preference  once you've got all of your sweet potato  slices add them to a parchment-lined  baking tray  you can cook these dry or with a little  bit of olive oil or avocado oil and i  personally like them with a little bit  of oil so that's what i'm doing today  and once you've got both sides coated  just set this tray aside as well  i always have some type of protein every  week and this week i'm making my baked  chicken with herbs  i'd say this is one of my go-to's when  it comes to an easy chicken recipe and i  make it a few times a month  now i'm just baking two chicken breasts  as i'm one person but you can of course  double or triple this for a family so  you'll coat both sides of the chicken  with avocado oil and season with salt  and pepper  sprinkle on your favorite herbs and  spices and i'm using a mix of basil  parsley thyme rosemary and garlic powder  but feel free to get creative and if you  need a little spice inspiration make  sure to watch my spice drawer  organization video where you can see all  of my spices  while those items are cooking i'll begin  the stovetop ingredients and that  includes the white rice and hard boiled  eggs or in my case slightly soft boiled  eggs  in terms of a starch or grain i'm making  white rice today because that always  does better with my digestion but you  could also make brown rice quinoa  lentils or really any other pulses or  grains and the great thing is that you  can switch it up every single week  at the same time my rice is cooking i'll  heat up another pot of water to boil  some eggs  but before i do that i'll check on the  items in the oven and give my sweet  potato toast a flip  the chicken should be done by now and  i'll use an instant read thermometer to  double check  if it is i'll remove it and let it rest  and add the tray of broccoli and  brussels sprouts  so the way i cook eggs is to boil the  water first then place the eggs in and  set a timer immediately when they've  entered the water i find this method  always produces the most consistently  perfect eggs rather than bringing a cold  pot of water to a boil with the eggs  already in the water  my favorite eggs are six and a half  minute eggs or what you might call jammy  eggs but if you like them harder or  softer feel free to adjust the time  the key with meal prepping eggs though  is to have a bowl of ice water nearby so  that once you remove the eggs from the  pot you can submerge them in the ice  water to instantly stop them from  cooking  at this point my rice is just about done  so i'll turn off the heat fluff it up  and let it cool down a bit  when the eggs are done transfer them to  the ice water bath and let them cool as  well  [Music]  for the chicken you can leave it whole  or cut it up into slices or cubes  since i have an idea of what meals i  want to make this week i'll slice it up  right now again saving me time later in  the week  then i'll place the chicken into a glass  lock storage container and these are my  favorite meal prep containers as they're  glass and spill proof  then i'll transfer the white rice to a  container as well  [Music]  you can peel the eggs now or leave them  for later but i'd recommend peeling them  now so all you have to do is grab one  for a quick snack or slice it up into a  recipe and i'm storing these in a round  glass lot container  [Music]  [Music]  by the time all that's done our roasted  veggies and sweet potato are also done  so transfer those items to storage  containers as well  you do want to let the sweet potato  fully cool before transferring to the  container as it will have quite a bit of  moisture and you don't want it to get  too soggy  i add a paper towel to absorb any excess  moisture but the simple fact of the  matter is that these toasts will be soft  when you reheat them and i'm okay with  that  i should also note that my paper towels  are unbleached and don't contain any  dyes inks or fragrances which i think is  important when using them with food  we've prepped veggies protein and a  grain but i think it's also important to  meal prep some spreads snacks and  dressings  so today i'm going to make two items in  my vitamix  homemade almond butter and homemade  hummus and i've shown you both of these  before  for the almond butter it's as easy as  roasting four cups of almonds for 10  minutes letting them cool then blending  on high for one minute  if you do that you'll have ultra creamy  and smooth homemade almond butter  homemade hummus is just as easy as  homemade almond butter and i'm obsessed  with this hummus recipe  it tastes so much better than anything  you can buy in the store and it has a  fresh garlic flavor  both this recipe and the almond butter  recipe have their own videos so if you'd  like to see the process in more detail  make sure to watch those and i'll link  them in the blog post below  one of my favorite things to scoop up  hummus with is celery and carrot sticks  and it's so much more efficient to chop  a bunch of celery and carrots in one  sitting rather than to cut and clean  them as needed throughout the week  the good news is that if you store them  in a jar with fresh cold water they'll  also stay crisp for at least seven days  if not longer and because you can easily  see them in the fridge you'll be more  likely to grab them when you need a  quick healthy snack rather than that  cookie you might be craving  last on our list is an ingredient you  probably know by now is one of my  favorites and that's zucchini noodles  zucchini noodles are so versatile and  can be used as a main dish with a  bolognese sauce or as a salad with a  light cucumber sauce  they'll also stay fresh for up to five  days in a sealed container  and because they are 95 water i line the  bottom of this glass lock container with  a paper towel just to absorb any extra  moisture  alright so now that you have these nine  ingredients prepped let me give you a  few ideas of what you can make in less  than five minutes by combining them with  items you likely already have in your  fridge or pantry  for breakfast or a snack peel one banana  and cut it in half  then slather on some of your homemade  almond butter and top that with any type  of dried fruit nuts or seeds  today i'm adding cranberries slivered  almonds and a sprinkle of chia seeds for  a snack that totally hits the spot  [Music]  next up is sweet potato toast and this  can be breakfast or lunch for me  just pop the sweet potato slices in your  toaster to warm them up and while that's  happening you can slice an avocado and a  radish and grab some baby spinach and  micro greens from your fridge  then just layer it up and top it with a  soft boiled egg  [Music]  [Music]  next up i have a simple and quick  breakfast salad  just add baby spinach to a bowl and top  that with slices of tomato and avocado  one of your soft boiled eggs and a few  slices of prosciutto  you can keep it simple like this or  spruce it up with some nuts hemp seeds  or a variety of other ingredients  and i usually just drizzle it with a  little olive oil and balsamic vinegar  [Music]  when the food munchies strike throughout  the day your jar of fresh carrots and  celery will be staring back at you so  grab those and enjoy your healthy hummus  snack  for lunch or dinner you can make a  chicken macro bowl  just add several of the ingredients  you've already prepped into a bowl  together like the white rice and roasted  vegetables along with some fresh baby  spinach  i'll also take two slices of my sweet  potato toast and quickly dice those up  to add on top of the salad  [Music]  because the chicken is already sliced  you can easily add as much as you'd like  then finish the bowl off with a big  dollop of homemade hummus  [Music]  for a simple dinner idea you could add  the chicken roasted veggies and white  rice to a plate before heating it up  this is your traditional protein veggie  starch meal it is about as easy and no  fuss as it gets but still packed with  flavor  [Music]  for another dinner idea that takes less  than five minutes heat up a little olive  oil in a pan with minced garlic  add a few handfuls of baby spinach and  let that wilt down for a minute or two  then add some zucchini noodles and toss  it all together to warm the noodles up  [Music]  [Music]  you can keep it vegetarian like this or  if you'd like more protein just dice up  some of your chicken and add it to the  saute pan  before serving i like to add a little  sprinkle of fresh parmesan cheese and  cracked black pepper  and just look at how gorgeous this turns  out  [Music]  so that's my step-by-step meal prep  process and what i usually do on sundays  the items i prep do change with the  seasons so if you like to this video and  you'd like to see more meal prep videos  in the future make sure to give this  video a thumbs up and let me know in the  comments below  all right that's it for me this week we  will see you guys again in the next  video  [Music] 

8 ANTI-INFLAMMATORY DRINKS | to enjoy for health & wellness

last year i did a video on  anti-inflammatory foods that i eat every  week and with over two and a half  million views now i'd say it's been  quite popular  so today i thought i would follow that  video up with one on anti-inflammatory  drinks that i enjoy drinking and i think  you will too these drinks deliver a  variety of nutrients antioxidants and  free radical fighting compounds to keep  inflammation at bay and give our immune  systems a little boost and i think that  we could all use that especially this  year i've got a vibrant assortment of  drinks today but you'll certainly notice  several orange colored drinks and that's  because turmeric is the star ingredient  in several of them from warm teas to  cooling smoothies now before someone  mentions that i forgot golden milk in  today's video i've purposefully left it  off because i've already done a separate  video on it and i thought i would give  you some new fresh recipes today but it  is absolutely a classic  anti-inflammatory drink one last thing  and that's a quick reminder that you can  find the printable versions of all of  these recipes and more over on my  website so without further ado let's get  started the first drink we're gonna make  is this deep and dark elderberry tea  you've likely heard of elderberry before  because it's the immune boosting fruit  that's used in many over-the-counter  cold and flu treatments like lozenges  and syrups  but today we'll avoid any added sugars  colorings and other ingredients with a  simple three ingredient tea and get  those health benefits directly from the  source  so add two cups of water to a pot along  with two tablespoons of dried  elderberries and you'll notice the  berries instantly start releasing their  inky color  then add one cinnamon stick which not  only infuses a lovely flavor but is also  anti-inflammatory  bring the pot to a boil then reduce the  heat to low and let it simmer for 15  minutes  once the tea has finished simmering turn  off the heat and let it rest for five  minutes then strain it  i usually strain it into a larger  measuring cup first because i'm prone to  spilling then i'll pour it into a cup  this quick and easy tea is warming on a  cold day but if it's hot where you live  just chill this tea once you've made it  and pour it over ice for a refreshing  iced tea option  next on our list is a drink i learned  how to make when i spent two months in  indonesia and that's jammu  unfortunately i was accidentally  glutened in bali and had a horrible  autoimmune flair and this traditional  jammu drink was definitely my savior  while there are variations to jammu the  key ingredient is usually turmeric and  for this i do recommend purchasing fresh  turmeric root if you can get it  turmeric root is similar in size and  shape to ginger root but if you break it  open it's a vibrant orange color whereas  ginger is a light yellow color and both  of these together make for one  powerhouse anti-inflammatory drink to  make it you'll need approximately one  cup of roughly chopped turmeric and one  finger sized piece of ginger  because we're going to strain this at  the end you can actually skip the step  of peeling if you'd prefer not to stain  your fingers just give your turmeric and  ginger a good scrub i fluctuate and  sometimes i peel it and sometimes i  don't  slice it into pieces about a quarter  inch thick or so and measure that out  and then add it to your blender  to that sprinkle a little black pepper  as black pepper can help to increase the  absorption of curcumin from the turmeric  pour in four cups of coconut water which  has antioxidants and electrolytes and  then blend it up on high speed for about  a minute or until it's fairly smooth  [Music]  pour that into a pot and bring it to a  boil then reduce the heat to low and let  it simmer for 20 minutes  after it's done simmering turn off the  heat and add the juice from one lemon  and two tablespoons of honey and give it  a stir  strain the mixture through a fine mesh  strainer or nut milk bag but just be  aware that it will definitely stay in  your nut milk bag along with your  clothes countertop and anything else it  comes into contact with so do be careful  again i strain it into a much larger  measuring bowl with a pour spout for  less spills and then pour that into a  glass jar that i keep in the fridge you  can enjoy jammu chilled or warm and it  will last for about a week in the fridge  just give it a good shake before serving  and i'll usually enjoy about a half a  cup at a time  [Music]  for the next drink it's sort of a  combination of the first two because  it's a turmeric tea and it's really easy  to make just add two cups of water to a  pot and this time we'll use ground  turmeric rather than fresh turmeric just  to provide some options  so add a half a teaspoon of ground  turmeric along with a quarter teaspoon  of black pepper and two tablespoons of  lemon juice which is about the amount  you'll get from one lemon bring that to  a boil and once it's boiling turn the  heat down to low and simmer for 10  minutes  once the tea has finished simmering turn  off the heat add a little honey if you'd  like give it a stir and let the tea cool  for a minute or two  pour the tea into a mug through a  strainer to remove the black pepper and  again try not to spill because of the  turmeric if you do have any spills just  make sure to wipe them up right away for  a little extra lemon flare i always like  to add a few fresh lemon slices and i  will say that this tea while delicious  was still piping hot so i took a very  little sip  you guys have been asking for this next  recipe for the last year and that's  ginger shots  store-bought ginger shots are crazy  expensive and this tastes exactly like  core brand wellness shots so now you can  make them at home  for this recipe you'll need a quarter  cup of roughly chopped ginger root and  again you can peel or not peel the  ginger you'll also need a third cup of  lemon juice which is about three to four  lemons depending on their size  add the ginger and lemon juice to a high  powered blender along with a quarter cup  of coconut water and a pinch or a little  sprinkle of cayenne pepper  then add the lid blend for about a  minute or so on high or until the  mixture is smooth  [Music]  once it's blended strain the liquid  through a fine mesh strainer you also  want to press on the solids with the  back of a spoon to extract as much juice  as possible  pour the strained liquid into a shot  glass and drink all at once and yes  these are just as intensely flavored and  spicy as the store-bought ones  [Music]  whoa  next on our list is a cool and  refreshing pineapple turmeric smoothie  that's perfect for when the weather is  hot outside  for this recipe i'll grate about a  tablespoon of fresh turmeric and one  teaspoon of fresh ginger and for this  drink because we're not straining it at  the end you do want to peel both the  turmeric and ginger  in your high-powered blender add one cup  of dairy-free milk two cups of frozen  pineapple chunks which are loaded with  enzymes and antioxidants one banana  that's high in potassium and will help  to make this smoothie creamy and the  grated turmeric and ginger then blend  that until it's nice and smooth  [Music]  if you want a mild turmeric drink with a  sweet tropical flare that will have you  feeling good from the inside out this is  the drink for you  for an anti-inflammatory smoothie that  doesn't include turmeric but is still  loaded with nutrients and antioxidants  i've got this luscious blueberry  smoothie  add two cups of coconut water to your  blender along with two cups of frozen  blueberries one frozen banana half a cup  of yogurt or kefir for beneficial  probiotics and you can use dairy free as  well and one tablespoon of flax seeds  which are high in healthy omega-3 fats  and will help to thicken the smoothie  then add the lid blend that together for  about 30 seconds or so or until it's  beautifully creamy and beautifully  purple  [Music]  pour the smoothie into a glass pop in a  straw if you'd like and sip on this  deliciously sweet and power packed drink  you know i love green smoothies and i  have several recipes on my website but  today i wanted to show you how to make  green juice and this is a copycat of one  that i used to buy at pressed juicery  to make this you'll need two tablespoons  of lime juice which you'll usually get  from one juice slime  one cucumber that's sliced and we'll add  some natural liquid to our green juice  three stalks of celery that you've  roughly chopped and one apple that  you've cored and sliced into pieces and  you can use any variety of apple that  you'd like  pour the lime juice into a blender along  with the cucumber apple a small chunk of  fresh ginger  celery  three kale leaves and you can just tear  the leaves from the stems and one cup of  spinach  your blender will be pretty full at this  point and because we're not adding any  water to this recipe you'll need to use  your tamper to push the ingredients into  the blades and to make things easier on  your blender make sure to add the  ingredients that contain more water like  the cucumber and apple to the blender  first  but after a minute or so this should  blend on its own just like any other  green smoothie  [Music]  of course you can drink it thick and  full of fiber but i know some people  have a hard time digesting fiber so to  turn this into a green juice pour it  into a nut milk bag and wring it out  over a bowl then pour it into a glass  this is one nutrient-packed green juice  with a hint of natural sweetness from  the apple and if you've ever wondered  how to make green juice without a juicer  well this is how you do it  the last anti-inflammatory drink on our  list today is this apple carrot beet  smoothie and you can tell it's brimming  with antioxidants from its vibrant red  color  i always say this smoothie is the  equivalent of drinking your veggies and  it starts with three carrots that you've  peeled trimmed and cut into two inch  chunks  you'll also add one medium beat and to  peel or not peel the carrot and beat is  up to you i tend to do just a rough peel  on both of these  and then slice the beet into large  chunks  for natural sweetness corn slice one  apple whichever variety you'd like and  then juice one large orange  add the orange juice to your high  powered blender along with one cup of  water the sliced apple carrots beet and  a small chunk of fresh ginger add the  lid blend it on high for about a minute  or until the veggies are broken down and  smooth  so many vitamins and nutrients loaded in  this smoothie and it's nice and thick  but now that you know how to make juice  from a smoothie you could always strain  this one as well if you'd like  we all have different taste and texture  preferences and i am all about giving  you options  [Music]  i hope you guys enjoyed all of those  drink recipes and as a reminder  moderation and variety are key so have  fun switching up all of the different  healthy foods and drinks that you enjoy  weekly if you like this video let me  know by giving it a thumbs up and feel  free to share in the comments below your  favorite anti-inflammatory drinks  alright that's it for me this week i  will see you again in the next video  [Music] 

6 Incredible Juices for Long Life and Good health

YouTube and welcome back to my Channel  today I'm gonna share with you a  compilation of my favorite juices  [Music]  [Music]  [Music]  [Music]  YouTube and welcome back to my channel  let us make this delicious orange and  Clementine juice  it's a new year and you know if I don't  come with a juice series then what am I  even doing today's mix we have something  simple we're going to be using some  Clementine and some carrots listen  throughout the winter my skin has been  looking so dry and Raggedy and I thought  you know what why not make something so  that I can start growing from the inside  out okay  I'm gonna start by prepping all of our  ingredients peeling all of the  Clementines and then you want to pick  your carrots make sure to wash  everything okay always stress on the  importance of washing everything once  everything is all prepped you want to  pull out that juicer and it's literally  so simple very easy going from then on  [Music]  thank you  [Music]  [Music]  foreign  [Music]  I'm going to start with the carrots  first and as you can see this is so rich  so fresh they're nice guys this is  absolutely beautiful as you guys know  I've done so many juicing recipes in the  past this is going to be my third fourth  year on YouTube I think I must have done  about three four years of juicing and  you know there is so many nice  combinations to try and this time around  I thought I would switch up the  combinations a bit and give you guys a  little bit of Razzle Dazzle  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  [Music]  once it was all done it's time to pour a  beautiful glass of this gorgeous orange  Clementine juice as you can see it looks  so fresh so delicious and I really hope  you will enjoy it here I am trying name  makeup and looking so fresh I really  hope you enjoy it try it soon  fat guy fats YouTube and welcome back to  my channel let us make some pineapple  Ginger and lemon juice  hello my darlings let's jump straight  into it I've got my pineapple I've got  my Ginger I've got my lemons as you know  watch everything before you start this  is a must and then we're gonna prep it  up peel your pineapples peel your lemon  just prep everything once everything is  all prepped we're gonna get straight  into juicing  good  [Music]  [Music]  [Music]  [Music]  [Music]  foreign  [Music]  [Music]  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  [Music]  [Music]  there you have it our beautiful bowl of  fresh fruits and we're gonna get  straight into it guys this juicer is not  one that I love very much honestly I  prefer a slow juicer but it's been  rocking with me for the past three years  and although I don't think I can  recommend it to you guys it's been an  Old Faithful for me for a little while  now gonna go ahead and juice all of our  fruits and once it's all done we're  gonna use a spoon and just scoop off any  of the excess foam on top scoping of the  form is optional obviously it's my own  preference however you can leave it like  that or you can just do as I do  thank you  [Music]  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  once it's all done it should look like  this oh my goodness so sweet and fresh  and delicious I'm gonna go ahead and  serve ourselves a beautiful glass of  this gorgeous juice and yes my darling I  really hope you've been enjoying the  juicing Series so far feel free to let  me know any suggestions that you  personally like it has been a pleasure  having you here in my kitchen thank you  for watching I can't wait to see you in  my next one  okay  Fat YouTube and welcome back to my  channel let us make some apple lime and  watermelon juice  oh my darlings it's so nice to have you  back here for yet another juicing recipe  today's combination we have some apple  we have some watermelon and we have some  limes okay I've got my juicer out but  first things first you know we have to  wash and prep all of our fruits and yes  I really hope you've been enjoying the  juicing Series this is my fur juicing  Series in a row and I know you guys have  really enjoyed it whenever I do this  [Music]  thank you  foreign  [Music]  [Music]  [Music]  [Music]  [Music]  foreign  [Music]  [Music]  once everything was all prepped it  should look something like this oh my  gosh I'm expecting the biggest bowl of  juice today go ahead and load up your  juicer this is the same juicer that I've  had for about three years now I know a  lot of you always ask me to recommend it  but honestly I'm only using it because I  have it but if I had a choice I would  definitely have gone for like a slow  juicer or something although this one is  still pretty good honestly I just feel  like you know it's all right it's not  amazing but it's all right so I'm gonna  go ahead and choose all of my fruits and  once it's all done I'm gonna go ahead  and take a spoon and just scoop off all  of the excess foam on top this is for  preference you don't have to do this and  yes my darling this is how I make the  most refreshing juice  [Music]  um  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  [Music]  foreign  this is it all done once we have scoot  off all of that excess foam on the top  and yes my darlings this is looking so  amazing so refreshing let me know if you  will try it but also feel free to leave  any juicing suggestions below you know  I'm always open to suggestions right it  has been a pleasure having you here in  my kitchen for yet another juicing  recipe and I can't wait to see you again  in my next one  YouTube and welcome back to my channel  let us make this delicious beetroot  Ginger and carrot juice  my darlings it's so nice to have you  back here in my kitchen we're jumping  straight into the juice recipe today's  combination is simple one some beetroots  carrot and ginger as you know go ahead  and wash everything peel it and chop it  up and then we're gonna get straight  into juicing  [Music]  [Music]  thank you  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  thank you  once we were all prepped and ready to go  guys do you see how rich and fresh this  is looking especially the carrot juice I  feel like for me personally anything  that has Carrot in it I love it so much  it has my skin looking absolutely  amazing so I'm gonna go ahead and choose  all of these yummy fruits out and then  once it's all done we're gonna scoop off  all of the excess for me on top and  serve ourselves a beautiful glass  [Music]  thank you  [Music]  [Music]  now this is it all done you know the  Beatrice was gonna overpower everything  right gonna go ahead and serve ourselves  a beautiful glass of this gorgeous juice  and yes my darlings I really hope you  enjoy yet another juice recipe feel free  to let me know some suggestions down  below I'm always open to suggestions and  I can't wait to see you in my next one  [Music]  YouTube and welcome back to my channel  let us make this delicious pineapple  cucumber lemon and ginger juice yet  another amazing juice combinations I've  been giving you the juicing series back  to pack and I know you guys have been  enjoying it because I've seen so much  positive feedback on today's mix we've  got our lemon some ginger pineapples  cucumber and as you know we're gonna  wash everything clean it up nice first  and then we're gonna go ahead and prep  it off to juice this is so simple to  make anyone can make this all you need  is your fruits and your juicer and  you're good to go  [Music]  thank you  foreign  [Music]  [Music]  [Music]  [Music]  thank you  [Music]  [Music]  foreign  [Music]  [Music]  [Music]  once everything was all prepped this is  my mix and as you know guys you've seen  this so many times we're gonna get  straight into juicing starting with the  Cucumbers first once everything is  nicely Juiced go ahead with a strainer  or a spoon scoop off any excess foam and  you're gonna go ahead and serve this  straight away you could actually serve  it whilst chilled or you can keep it up  in the fridge for about a day or two  because I personally like to have mine  on the same day that I make it but yes  this is so simple to make  foreign  [Music]  [Music]  thank you  [Music]  [Music]  foreign  [Music]  [Music]  [Music]  [Music]  [Music]  once it's all done it's time to serve  ourselves a beautiful glass of this  delicious juice and oh my goodness guys  this is looking so good so fresh so  amazing so I really hope you enjoyed the  juice recipe let me know which  combination I should try next thank you  for watching  Saka Fat YouTube and welcome back to my  channel let us make this delicious  celery green apple and so nice to have  you back here for yet another juice  recipe I know you guys have been  enjoying the juice Series so far and I  still have about three to go so please  bear with me on today's mix we've got a  gorgeous cucumber green apple and celery  juice is my idea of a green juice so as  you all know just go ahead and prep and  wash all of your ingredients and we're  gonna get straight into juicing  [Music]  thank you  [Music]  foreign  [Music]  looks as you can see absolutely gorgeous  straight into juicing oh my goodness so  much juice is so fresh so nice and guys  honestly when I feel like having a  little pick-me-up this is what I go for  this green juice is absolutely stunning  so so good once I'm done juicing I'm  gonna go ahead and use a spoon just to  scoop off any of the excess foam and yes  my darlings you can serve it straight  away  foreign  [Music]  foreign  [Music]  [Music]  foreign  go ahead and serve yourself a beautiful  glass and like I said you can serve this  straight away or you can serve it when  chilled I really hope you enjoyed the  juice recipe let me know which one has  been your best one so far thank you for  watching  translates  of solution and Caribbean cuisine it's  packed with recipes packed I mean 50  plus but all these lovely recipes  gorgeous and you can click the link Down  Below in the description box if you'd  like to purchase my book and guys once  again thank you so much for all of your  support to all of you who've been  purchasing my book so all of you have it  already honestly I'm so so grateful  thank you so much for watching and I  can't wait to see you in my next video  bye 

DIY FLAXSEED GEL! For Hair Growth & Shiny, Soft Hair (MUST TRY)

hey guys in today's video i'm going to  show you how to make a conditioning  flaxseed gel hair mask this is one of my  favorite hair treatments to do  flax seeds are rich in omega-3 fatty  acids vitamin e  and magnesium and this hair mask will  add shine it detangles  it reduces frizz it leaves your hair  feeling super soft  and it also helps promote new hair  growth  and the best part is it's incredibly  easy to make all you need is  flax seeds and water so to make this  treatment  all you do is add approximately a  quarter cup of flax seeds  and two cups of water to a saucepan and  bring that to a boil  once it starts boiling you'll notice a  white froth on top  and then you can reduce the heat and  simmer that for about five minutes  depending on your stove top  the longer you cook the flax seeds for  the thicker your gel will be  i'm just using it as a conditioner so i  don't want it to be too thick  because it'll make it harder to strain  but if you're making it to use as a  styling gel you might want it to be a  bit thicker  and a little trick is when you put your  spoon in you should start to see it  looking kind of stringy  and that's when you know it's done  now once it's done cooking i quickly  strain it using a stainless steel mesh  strainer  you want to strain it right away while  it's hot or else the gel will thicken  and it'll just be difficult to strain  through the strainer  and you won't get as much gel and just  remember the gel is going to continue to  thicken as it cools  and if you do find your gel too thick to  strain no worries  you can just add your flaxseed gel into  a nut milk bag  or a pantyhose and squeeze the gel from  the seeds  if you prefer a thicker gel for instance  if you want to use it to style your hair  if you have curls  you could always use this method instead  but the strainer method is much easier  in my opinion  and then i just transfer my flax gel  into my handy squeeze bottle  because i find that it's the best way to  apply the gel to my hair and scalp  if you don't have a squeeze bottle you  can just take it straight from the bowl  and apply it to your hair and scalp with  your hands  [Music]  so to use the flax gel as a conditioner  i first just brush my hair out to get  all the tangles out  i like to apply it to dry hair and i  just put it all over my scalp and hair  i really focus on the scalp because like  i mentioned the flaxseed gel will help  with new hair growth  but i also apply it to the length of my  hair because it conditions  so beautifully and it just leaves your  hair so shiny and soft  since my hair is long and i use this as  a conditioning treatment  i usually use all the gel at once but  most hair lengths could get many uses  out of one batch  or you can just freeze the leftovers in  ice cube trays  and dethaw as needed and then i just  tuck  all my hair into my hair cap and i leave  it on  for about 45 minutes i also apply it to  my skin as a face mask  because flaxseed gel is really really  nourishing for the skin  as well  and then once i've left that flaxseed  gel on for a while  and i've been beautified i just shampoo  and condition as usual  it's super easy to wash out of your hair  and trust me  you will love the results you can see  here it leaves my hair pretty shiny  flaxseed gel can also be used as a  leave-in especially if you have curly  hair it's going to help define your  curls without leaving them crunchy  so that's how you can make your own  flaxseed gel at home  i hope you enjoyed this video and we'll  give it a try if you haven't already  feel free to follow me on instagram  holistic habits  i love you guys so much and i will see  you in my next video  bye 

Boost your Hair Growth with this 1 Glass of Drink | How To Grow Long & T...

hair fall is one of the most common  issues we deal with on daily basis do  you also experience this these days it  is also surprising to see hair fall and  premature hair growing in young children  but we can handle it with few simple  Lifestyle Changes  hello my beautiful people welcome to my  channel in this video I'll share with  you an ultimate superfood which not only  helps regulate hair fall but also help  you maintain a good health this drink is  rich in iron calcium protein and much  more this can be consumed by adults and  children alike I'm excited to share this  recipe with you so do watch the video  all the way through to make the most of  it dear friends before I begin the video  I would like to encourage you with a  verse from the Bible taken from Psalms  34 19 which says the righteous person  may have many troubles but the Lord  delivers him from them all isn't that  wonderful my friends okay now without  further Ado let's begin the video  so I'll be sharing with you all two  different ways to prepare this health  drink it's very simple to prepare so  let's get started the main ingredient we  need to prepare this health drink is  finger millets also called ragi This is  the most commonly used crop in South  India here I've taken organic ragi  powder which is freshly ground in the  mill first do a bowl add four  tablespoons of ragi powder and add water  and mix it without any lumps  [Music]  [Music]  now take heavy bottom pan and add two  glasses of water and bring it to a boil  once it starts to boil reduce the flame  and add in the ragi slurry  keep stirring in between so it doesn't  stick to the bottom of the pan cook it  for three to four minutes or until the  raw smell is gone and it is slightly  thickened ragi is a highly versatile  food crop that can be easily consumed by  the people of all age groups it's rich  in iron and other nutrients it's also  gluten free and low in fat as its rich  source of iron it's recommended for  those suffering from anemia to boost  levels of hemoglobin hemoglobin carries  oxygen for the growth and repair of  cells in your body including the cells  that stimulate hair growth now this has  cooked well I am taking out two scoops  and keeping it aside for later use as  I'll be sharing another quick recipe  next to a mixer jar add one glass of  milk I'm using dairy milk but you can  also use plant-based milk like almonds  or coconut milk  here I've taken about three to four  dates and few almonds as they are loaded  with health benefits  you can also include any other nuts or  seeds of your choice and one cardamom  pot to give extra flavoring add  everything and grind  foreign  it it's better to strain the mixture if  you're giving this drink to your little  ones as it will be easy for them to  consume  now add this milk to the ragi mix and  let it simmer for a minute or so until  everything is well combined  which of the flame to sweeten the sap  you may add brown sugar or country  jaggery powder I am using jaggery powder  as it tastes excellent and is a healthy  source of iron add it as per your  preference  however if you're someone who doesn't  prefer sweetened drink or if your health  conscious person here is a quick recipe  for you without sugar just add in the  ragi mix which we had prepared earlier  and add 1 cup of curd or buttermilk and  top it with some chopped onions  coriander leaves and chopped green  chillies you can skip chilies if you  want now add required amount of water  mix everything well and add some salt to  taste and here you go your delicious  health drink loaded with iron is ready  this drink can be consumed by diabetic  patients too wasn't that easy  the best time to drink this is in the  mornings preferably you can take it  three times a week for best results and  if you're giving this health drink for  kids you can give them in the morning or  once they are back from school and  kindly note to give this drink to  Children about the age of four  I hope you found this video helpful if  so share it with your loved ones and  consider subscribing if you haven't  already thank you for watching I'll see  you all in another one take care and may  God bless you 

20 Foods That Make Your Hair Grow Faster | VisitJoy

healthy hair is not only important for  Aesthetics but also serves as an  indicator of overall health  when we have healthy hair it can make us  feel confident and beautiful conversely  when our hair is dull dry or thinning it  can be a sign that something is not  quite right in our bodies therefore  caring for our hair and promoting its  growth is vital for our physical and  mental well-being  while many hair care products claim to  improve the health of your hair the  truth is that applying anything  externally to your hair is unlikely to  have a significant impact the only way  to promote healthy hair growth is by  giving your body the proper nutrients  through a healthy diet  this video will discuss 20 foods rich in  vitamins minerals and other essential  nutrients to grow your hair let's start  with biotin one of the most vital  nutrients for healthy hair here are some  foods that are rich in biotin  1. eggs  are a great source of biotin a B vitamin  essential for healthy hair growth biotin  helps produce keratin A protein that  makes up the hair eating eggs can help  promote strong healthy hair  2. almonds almonds are also rich in  biotin making them an excellent snack  for promoting hair growth they are also  a good source of healthy fats which can  help keep the scalp healthy  three sweet potatoes looking for another  food that's high in biotin sweet  potatoes are a great option not only do  they contain this essential vitamin for  healthy hair growth but they're also  packed with beta-carotene when converted  to vitamin A beta-carotene helps produce  sebum essential for maintaining a  healthy scalp  4. spinach one of the best leafy green  vegetables for healthy hair growth is  spinach packed with Biotin and other  essential vitamins and minerals this  Powerhouse veggie provides the nutrients  your hair needs to thrive it is also a  good source of iron which we will  discuss in more detail later in the  video now let's move on to the next  group of foods rich in vitamin C1 citrus  fruits citrus fruits like oranges lemons  and grapefruits are excellent sources of  vitamin C A crucial nutrient for  promoting healthy hair growth by  supporting the production of collagen a  protein essential for strong and healthy  hair vitamin C can help keep your locks  looking luscious and radiant  2. berries berries like strawberries  blueberries and raspberries are packed  with this essential nutrient to maintain  healthy hair growth what's more these  delicious fruits are also a rich source  of antioxidants that help protect your  hair follicles from damage keeping your  locks healthy and thick  three kiwi  kiwi is a fruit that is rich in vitamin  C as well as other vitamins and minerals  that are necessary for hair growth it is  also a good source of fiber which can  help keep the digestive system healthy  4. guava this tropical fruit is a tasty  snack and a great vitamin C Source  essential for healthy hair growth guava  is also packed with antioxidants that  can help protect your hair from free  radical damage next we will be  discussing foods that are abundant in  vitamin E one nuts nuts like almonds  walnuts and pistachios are rich in  vitamin E a vital nutrient for healthy  hair growth vitamin E helps to improve  blood circulation which can promote hair  growth 2. seeds seeds such as sunflower  Chia and flax seeds are also excellent  sources of vitamin E  further they are also a good source of  healthy fats which can help keep the  scalp healthy 3. avocado  avocado is a fruit that is rich in  vitamin E as well as other vitamins and  minerals that are critical for hair  growth it is also a rich source of  healthy fats which can help keep the  hair moisturized and healthy  4. olive oil olive oil is a healthy oil  that is high in vitamin E it can be used  as a cooking oil or added to salads and  other dishes for flavor and nutrition in  addition to promoting hair growth olive  oil can help reduce inflammation we will  now discuss foods rich in iron an  essential mineral for healthy hair  growth  1. red meat red meat is packed with iron  essential for healthy hair growth iron  helps carry oxygen to the hair follicles  promoting hair growth however red meat  should be consumed in moderation as it  can also be high in saturated fat 2.  lentils lentils are a vegetarian source  of iron making them a good option for  those who do not consume red meat apart  from Iron lentils are also an excellent  source of protein and fiber which can  help keep the body healthy 3. spinach  spinach is another food that is high in  iron besides promoting hair growth iron  helps keep the immune system healthy  4. tofu tofu is a vegetarian source of  iron and protein making it a good option  for those who do not consume meat it is  also a rich source of calcium which is  necessary for strong bones and teeth now  we will present some zinc rich foods  1. shellfish shellfish such as oysters  clams and mussels are high in zinc an  essential mineral for healthy hair  growth zinc helps regulate oil  production in the scalp which can help  prevent dandruff and other scalp  conditions 2. beef beef is another food  that is high in zinc in addition it is  also a good source of protein and iron  which are vital for healthy hair growth  3. chickpeas chickpeas are a vegetarian  zinc Source making them an excellent  choice for vegetarians in addition to  zinc chickpeas are also a good source of  protein and fiber 4. pumpkin seeds  another food high in zinc is pumpkin  seeds additionally they contain healthy  fats and antioxidants that promote  healthy hair growth and lastly we  present foods that are rich in protein  1. fish fish such as salmon tuna and  sardines provide ample protein which  benefits healthy hair growth furthermore  fish also contains a substantial amount  of omega-3 fatty acids which can Aid in  maintaining well-hydrated and healthy  hair  2. chicken chicken is a protein-rich  food containing significant amounts of  iron and zinc which are crucial in  promoting healthy hair growth  3. Greek yogurt Greek yogurt contains high levels of protein and calcium vital for maintaining strong and healthy hair furthermore it is also enriched with probiotics that can enhance the digestive system's health  4. Beans like kidney beans black beans and lentils are plant-based protein sources along with protein they are abundant in fiber and iron crucial in promoting healthy hair growth finally we offer some additional tips for promoting hair growth  1. hydration adequate hydration is crucial for promoting healthy hair growth insufficient water intake can cause hair to become dry and fragile resulting in breakage and hair loss  2. Stress Management Stress can have a negative impact on the health of our hair, therefore, finding ways to manage stress such as through exercise meditation or yoga can help healthy hair growth three hair styling avoid excessively tight hairstyles such as braids or ponytails which can cause strain on the hair follicles and lead to breakage or even hair loss over time heat stylings tools like flat irons or curling wands can also damage the hair by stripping it of its natural oils and causing it to become dry and brittle  4. getting enough sleep during sleep the body repairs and regenerates cells responsible for hair growth lack of sleep can disrupt this natural process resulting in weaker hair follicles and slower growth, therefore, you should get enough sleep to protect your hair from damage  5. taking hair supplements Hair supplements containing vitamins and  minerals such as biotin vitamin D and  iron can help promote healthy hair  growth however you must consult with a  health care professional before taking  any supplements, in conclusion, incorporating various nutrient-rich  Foods into your diet can help promote  healthy hair growth  thank you for watching the video if you  found this video helpful please give it  a thumbs up and consider subscribing to  our channel for more content on health  and wellness and don't forget to leave a  comment below letting us know which  foods you're excited to try 

What to EAT for HEALTHY SKIN (science-backed!) 👩🏻‍🌾

billions of dollars are spent every year  on beauty products and we often treat  our skin from the outside but our skin  is our body's largest organ and a large  part of its health comes from taking  care of it from the inside  each of us is perfectly imperfect and  it's nothing but natural to collect a  scorecard of pimples scars and wrinkles  over the years being kind and  compassionate to ourselves as we weather  different seasons is one of the greatest  acts of self-love and kindness that we  can practice but at the same time it can  also be incredibly challenging when it  feels like her skin just isn't  cooperating there are certain factors  that influence our skin like aging  hormones and genetics often these things  are out of our control but nutrition  that's one thing that is within our  control and so today we're going to dive  into some common skin concerns and how  we can consider food to help shower our  skin with love from the inside out as  usual we've created an article with even  more information and with links to  research papers that help to support  what we're sharing in today's video if  you want to check out the article I'll  leave it for you below but for now let's  Dive In  foreign  layers and we want the structure of  these layers to be strong for firmness  and elasticity collagen is the main  structural protein that helps to support  our skin because it creates this fibrous  Network that reinforces the tissue so it  gives our skin this firm and smooth  appearance unfortunately though as we  age our body makes less collagen and it  gets more easily broken down as a result  we start to lose about one percent of  the collagen in our skin per year  starting at around the age of 20 and so  over time this is what ages our skin so  let's explore three ways in which we can  support our Skin's collagen through our  food choices there's a lot of hype and  Buzz right now around collagen  supplements but you know our philosophy  at pickup lines is Foods first when  possible because collagen itself is a  protein it helps to make sure that we  just eat enough protein-rich Foods so  these are things like beans and lentils  tofu tempeh nuts and seeds so protein  helps to ensure that our body has enough  of the building blocks that it needs to  create collagen but then what happens if  our existing collagen gets damaged  damage that can come for example from  excess sun exposure pollution or when  there's too many free radicals in our  body so when it comes to food vitamin C  and E are key players in repairing  damaged collagen they stimulate collagen  production and help to maintain the  strength of its Network food sources  that are rich in vitamin E are things  like almonds sunflower seeds leafy  greens peanuts and avocados well vitamin  C you probably already know you can find  these in foods like citrusy fruits and  vegetables like bell peppers and  broccoli  [Music]  when our skin sustains an injury or a  wound our body really quickly tries to  heal it and zinc plays an essential role  in this whole healing process because  zinc also has anti-inflammatory  properties it's really useful in the  management of skin conditions like acne  psoriasis eczema and rosacea food  sources that are rich in zinc are things  like nutritional yeast seeds especially  pumpkin Sesame and hemp seeds legumes  like beans and lentils tofu and whole  grains it's also important to mention  though that the absorption of zinc from  plant Foods it can be reduced by certain  compounds in the same Foods called  phytates but if we soak our beans grains  and even our nuts and seeds before we  eat them this helps to increase our  body's ability to absorb zinc sprouting  and fermenting can also help and if  you'd like to learn more about how to  sprout your seeds and legumes we've made  a video on it and I'll link that for you  here  if you've ever experienced dry skin you  know it does not feel very nice and our  skin can dry out for a number of reasons  like exposure to dry air prolonged  exposure to hot water abrasive soaps  medications things like that one of the  main ways that we can hydrate the skin  is by using the right moisturizers that  we're putting on the skin but when it  comes to what we're putting inside of  our bodies fats can really help  specifically omega-3 fats Omega is  important because it helps to improve  our Skin Barrier function which helps  our skin better hold on to water plant  foods that are rich in omega-3 fats  include walnuts hemp seeds chia seeds  ground flax seeds and even Omega  supplements made from algae drinking  enough water can also help with skin  hydration but only if you're dehydrated  to begin with in general though drinking  enough water is important for overall  health and when we're overall healthy it  tends to have a trickle-down effect on  our skin  foreign  so let's talk about sebum sebum is an  oily substance that's needed to  lubricate our skin but if our bodies are  creating too much of it it can increase  the chances of developing acne and  blackheads natural fluctuations in our  hormones this can impact our sebum  levels and it's suspected that our food  choices can too especially diets that  are rich in sugar and dairy products  carbohydrates that turn into sugars  quickly these are labeled high glycemic  foods and these can be found in things  like sweetened beverages refined grains  and sweets these Foods quickly increase  the amount of sugar that's in our blood  which then causes our insulin levels to  spike which in turn can cause excess  sebum production on the other hand  though foods that turn into sugars at a  slower rate in our bodies which are  called low glycemic foods these can have  positive impacts on our skin these are  found in things like veggies whole  grains tofu edamame nuts and seeds so in  short to optimize sebum production we  want to enjoy more whole plant-based  Foods while limiting excess amounts of  high glycemic sugary Foods where  possible  it's said that our skin offers valuable  insight into what's going on inside of  our bodies and there's a lot of talk  right now about the connection between  our gut health and our skin Health our  gut is home to trillions of  microorganisms some of which are helpful  and some of which are harmful the more  of the good guys the more diversity of  the helpful guys that we have the better  this is for our skin Health if there's  an imbalance though and we have too many  of the harmful bacteria it's possible  that this can contribute to certain skin  disorders like acne psoriasis and eczema  so how do we get more of the good guys  well probiotics for one there's still a  lot of research that needs to be done  for us to better understand how  probiotics work exactly but essentially  if we're enjoying more fermented foods  like plant-based yogurts kimchi miso  sauerkraut and kombucha it's just one  delicious way that we can help to  support our gut health which in turn  helps to support our skin health  foreign  IC inflammation is linked to a load of  undesirable health conditions like heart  disease arthritis but also acne wrinkles  and rosacea nourishing food choices that  have anti-inflammatory and antimicrobial  potential these are obviously really  helpful and this is where the power of  plants shine diets that are rich in  fruits and vegetables which are rich  sources of antioxidants these have been  linked with having a positive impact on  our Skin's elasticity smoothness and  color if you haven't seen it already we  have created a video on  anti-inflammatory foods I'll link that  for you here but as you can see there  isn't one Miracle food supplement or  drink for clear and glowing skin our  skin also typically doesn't change  overnight but if you do find a  particular routine that works for you  and if you stick with it chances are  you'll see some positive changes over  time and do remember that many factors  contribute to our Skin's appearance  which include things like hormones and  stress and medications so nutrition is  just one of the many pillars that we can  focus on but likely it's one of the  controllable ones I hope you enjoyed  today's video that you learned something  new if you did feel free to give it a  thumbs up it always really really means  a lot when you do and thanks so much for  hanging with me today pick up limes  signing off we'll see you in the next  video  [Music] 

HEALTHY SKIN TIPS: diet + nutrition tips for clearer skin (science-backed)

healthy skin in my opinion is a  combination of different factors diet  lifestyle and skin care in today's video  we're kick starting a two-part skin care  series today we're going to talk about  diet and nutrition these are all things  that i do and they're all science back  and in next week's video we're going to  talk about lifestyle and skin care if  that's something that piques your  interest keep watching i've received a  number of requests in the last two  months about doing a skincare routine  talking about products that i use but i  didn't want to do that because although  i think skin care is important i think  it's a small piece of the puzzle a  bigger piece of the puzzle is what you  eat and your lifestyle and honestly my  skin didn't change until i started to  change the way i eat before my wedding i  spent close to a thousand dollars i'm  not proud of this thousand dollars in  microdermabrasion treatments on serums  to get the bridal glowing skin  and you know what it didn't happen  because i didn't change the way i eat i  was just focusing on the problem  externally and not internally now that  i've changed the way i eat i have much  better skin than i used to i'm not  genetically blessed with good skin i  really have to work on it i will still  have days when i break out i will still  have days when things are a little bit  irritated and that could be because of  stress it could be because i probably  wasn't eating as well as i thought i was  eating and you know what that's okay i  don't think anyone can have perfect skin  all the time and there is no such thing  as perfect skin so don't beat yourself  up if you're struggling with skin issues  just try your best and don't stress  about it i think when we're stressed  about it it becomes worse all right so  now that i've talked about the context  let's dive into the tips the tips will  be mainly for reducing things like  redness to reduce premature aging and  for reducing acne tip number zero or the  base tip as i'd like to call it is to  eat a healthy and balanced diet  consistently so i didn't even want to  mention this as a tip that's why i'm  calling it tip number zero because we  all know we need to do that we all know  we need to eat a healthy diet for good  skin but it was worth mentioning because  that is the foundation for the rest of  the tips if you're not eating a healthy  diet consistently none of the other tips  that i'm going to provide you in this  video make any sense to do on their own  nutrition is not about just doing one  thing there's no one particular nutrient  there's no one particular magic cure for  your skin it's about doing things in  conjunction with each other so what is a  healthy diet that is a million dollar  question we can all do different diets  and still have healthy skin because  honestly there is no one size fits all  approach when it comes to nutrition you  could be vegan you could be pescetarian  you could be paleo it doesn't matter you  can all have good skin the thing that i  think that makes the most difference is  to stick to a diet which is  predominantly whole foods or minimally  processed foods so take out those ultra  processed foods take out the foods that  don't have much nutrition and if you're  interested in learning more about why  processed foods are not so good for you  i do have a video on it tip number one  is to reduce the amount of refined sugar  you eat there is a link in the science  between sugar excess sugar and things  like skin wrinkling sin sagging  premature aging  and let me tell you i think a lot of the  wrinkles that i do have especially the  smile lines probably are the result of  eating a lot of sugar i've had them for  quite some time i used to be a sugar  addict now i can't reverse the damage  that i've done but at least i can  prevent more damage from happening so  what is it about the sugar that causes  problems so there is a process called  glycation that happens so when there's  extra sugar molecules they attach to the  collagen in your skin and they make that  collagen stiff and less elastic so your  skin loses its firmness it starts to sag  and then you have wrinkles so if you  want to prevent wrinkles and you want to  keep your skin healthy long term it's a  good idea to reduce the refined sugar if  you're interested in learning more about  how to reduce refined sugar i do have a  video on it tip number two is to avoid  or limit high glycemic foods so what is  a high glycemic food a high glycemic  food is a food that will raise your  blood sugar very quickly if you're  interested in learning more about high  glycemic foods i have a lot of  information in the description so  examples of high glycemic foods include  cakes cookies crackers instant oats  white bread rice cakes things like that  so it's a good idea to reduce the  consumption of these because there is a  link in the science between high  glycemic foods and acne and i also feel  that this actually does make sense  because when i eat more of these foods  when i eat more processed carbohydrates  that raise my blood sugar very quickly i  do tend to break out more so if you're  having issues with breakouts and you  want to reduce them it's a good idea to  stick to low glycemic foods and medium  glycemic foods such as fruits vegetables  whole grains i'll have a detailed list  in the description tip number three is  to eat enough protein and vitamin c  now if you're eating a balanced diet you  probably are getting enough protein and  vitamin c but i still wanted to mention  some special considerations so first of  all why is protein and vitamin c  important well both of them are building  blocks for collagen and your skin is  made out of collagen so if you want to  have healthy skin you need to get enough  protein and vitamin c  now let's tackle protein first so in  terms of the protein if you're eating a  balanced diet and you're eating enough  calories you probably are getting enough  protein but let's say you're on a  calorie restrict diet if you're trying  to lose weight make sure you're getting  enough protein because if you're on a  calorie restricted diet depending on how  many calories you eat you could be under  eating the protein now the other thing  to keep in mind is if you're eating a  diet where you're eliminating a lot of  food groups let's you're allergic to a  lot of food groups or you're eliminating  them for other reasons you could be  under eating and that could result in  not getting enough protein now let's  tackle the vitamin c so if you're eating  enough fruits and veggies and a balance  of them you probably are getting enough  vitamin c but one important  consideration is that when you are  stressed when you're going through  periods of stress your body actually  uses up a lot more vitamin c than normal  so during that time it's a good idea to  eat more vitamin c  tip number four is to eat enough omega-3  fatty acids so why are omega-3 fatty  acids important well they manage oil  production in your skin they can help  reduce inflammation reduce acne and  premature aging if you're not  plant-based you can get your omega-3  fatty acids from fish i personally get  it from fish salmon herring mackerel  these are fatty fish that have a lot of  omega-3 fatty acids  if you are plant-based you have options  too i have a link in the description  that actually explains all your  different options now i do recognize  some people can't eat seeds they tend to  have issues with it so in that case you  can take a supplement there is an  algae-based supplement that's  plant-based that does have omega-3 fatty  acids so that could work for you if you  have issues with nuts and seeds tip  number five is to get enough fruits and  veggies and to make sure you get a  variety so this kind of ties into the  base tip which was to eat a healthy diet  and to me that means eating a lot of  fruit and veggies the amount of fruit  and veggies you eat is totally personal  but i would suggest half a plate of  fruit and veggie that is the suggestion  of a lot of nutrition organizations you  can find more information below  so when you're getting half a plate of  fruit and veggie for every single meal  try to focus on getting a variety so  you're not eating the same ones every  single week because when you're eating  the same fruits and veggies all the time  you're getting exactly the same  nutrients again and again and it's a  good idea to change it up because all  different fruits and veggies have  different vitamins different minerals  and different phytochemicals for example  something like watermelons have lycopene  and lycopene can help reduce sun damage  something like onions will not have  lycopene they'll have something else  they have a compound in them that helps  reduce scars so really is a good idea to  get a variety so you get a variety of  different nutrients tip number six is to  get enough zinc so i don't really like  to talk about specific nutrients and  skin because it's not like zinc will  make your skin amazing but i wanted to  mention zinc specifically because there  is a link between low levels of zinc and  acne so if you are struggling with acne  and breakout and scarring as well then  it might be related to zinc i'm not  saying definitely related to zinc it  just might be so have a look at what  you're eating and make sure you're  getting enough zinc tip number seven is  to eat enough probiotics and prebiotics  it's really important for good gut  health and good digestion means we're  going to have healthier skin there is a  link between that probiotics in the  simplest sense are bacteria that are  good for us  and prebiotics are the food for that  bacteria so if you were to just focus on  the probiotics and not eat the  prebiotics you're not going to have that  much of a benefit it's important to get  both  so in terms of probiotics a lot of  people recommend supplements i think  supplements do work for certain people  but i am a big believer in getting it  from food first and if that's not  helping then try a supplement so in  terms of food a couple options are  things like sauerkraut kimchi  yogurt it can be plant-based or dairy  depending on what works for you and in  terms of prebiotics there are a lot of  foods that have prebiotics prebiotics  are basically types of fibers that your  gut bacteria feeds on so things like  garlic onions asparagus apples oats all  of these have prebiotics tip number  eight is to reduce dairy and see how it  goes i was almost not going to include  this tip in this video because it's not  based on concrete scientific evidence  but there is some preliminary evidence  in the last two or three years it shows  that high dairy consumptions  are linked to increases in acne and i  personally do find this to be the case a  lot of things about nutrition are about  trying them on yourself because every  single person is so different so there's  no one-size-fits-all approach  anyway i hope you enjoyed this video and  you found it informative if you did give  it a thumbs up so i know to create more  content like this and don't forget to  subscribe and hit the bell so you get  the notification for next week's video  which will be about lifestyle and skin  care i will see you in the next video  bye  [Music]