September 2020

Frozen Berry Bites Recipe

frozen berry bites

This delicious and healthy, no-bake treat is so easy to make at home with the kids! These frozen berry bites are not only tasty, but they are also packed with nutrition. The Greens Blend used in this recipe helps you and your family get the recommended 5-9 servings of fruits and veggies daily!

Follow these simple directions below to create a fun, quick snack for when you’re on the go:

Recipe:

Makes 12 servings

  • 3 cups coconut yogurt
  • ¼ cup Life’s Abundance Greens Blend
  • 1 cup granola of your choice
  • 1 cup blueberries

Instructions:

  1. Line a muffin pan with cupcake liners
  2. In a medium bowl, combine yogurt and Greens Blend and whisk until fully combined.
  3. Spoon yogurt mixture equally into muffin pan
  4. Top with granola and blueberries
  5. Freeze overnight
  6. Enjoy!

 

Journaling For Your Self-Improvement

woman writing in journal

There’s never a better time than now to evaluate your habits and goals plus make changes that will benefit you. Some people might reflect on their daily routine and decide they want to start a fitness plan, focus on their diet more, or learn a new skill. It’s also just as important to pay special attention to your mental and emotional health while truly investing time in YOU!

This year has brought many difficulties as well as a “new normal” that we are all trying to get accustomed to. While physical distancing is necessary during these times, it is not optimal for mental and emotional well-being. It is natural for people to want social interaction and the lack of time spent in person has led to a great deal of anxiety and stress for many. There are multiple ways to work on your mental and emotional health, but journaling is an effective way to track your day-to-day moods. This is an age-old activity that allows you to reason through daily situations as well as make sense of both positive and negative thoughts.

Types of Journaling

Journaling can take many different forms. Many of us may have had a diary when we were younger, and though the fact that Kristi had a crush on Chad isn’t of great consequence, that was a form of journaling. You may have had to keep a journal in your English class when you were in school or maybe your healthcare provider asked you to keep a nutritional journal or one for any type of therapy.

The great thing about keeping a journal is that there are no real rules. Your journal can be about any topic that helps you or about anything that you're interested in. Some people keep journals full of poetry or little blurbs about daily events in their life. It can be a way to write out all your thoughts on paper. Journals can be strictly private for your eyes only, or they can be shared with others. Blogs, for example, are sometimes considered online journals. These are the blogs that are often personal in nature.

What Journal Method Is Right for You?

This is a personal decision. Some people are comfortable sharing their journal and they get a great deal from the feedback they receive from readers. In other cases, it might be easier to be fully honest if you know that no one else will read your thoughts. A mental health journal should help you gain clarity and it needs to be honest.

Your journal should be a way to guide you with self-improvement. This is going to be specific to your own needs. You might find that it's a good place to help you prioritize the things that you need to do in your life. Or, maybe it's a good space to write about the things you're afraid of or the relationships you're having trouble with. Again, there's no right or wrong answer here. You'll find that the act of writing these things down can offer a great benefit both in the present moment and long term.

Writing in a journal can be like a form of meditation. You have the ability to clear your mind and verbalize all of the thoughts in your head on the page. You can also look back at your writing later, with a clearer mind, and really analyze the thoughts in a more unbiased way. This can help you decipher and analyze things in a way that is exceptionally difficult to do in the moment.

How Do You Begin Journaling?

While journaling is unique to you, there are some basic rules you can follow to stay on track.

  • Choose the method that's most convenient. If you prefer typing or keying information, you might open a blank document to become your journal. You can also create a blog that's private or public.

  • Add your own creativity to the process. Journaling doesn't need to only be words, unless you prefer to use prose exclusively. You can add any form of creativity that you want to make it yours. This might include adding photos, drawings or paintings, and decorations of any type. This works for an online journal as well as a physical book.

  • Develop a routine. Journaling reaps the most benefits when it becomes a habit. You can set aside time each day to work on your journal or you might simply keep your journal handy to add bits as the mood strikes.

writing in journal


Your journal may change over time as your needs and goals change. It’s not a static process. Your goals now might focus on your health while in a year you may start to work towards a new hobby. Journaling can become a self-improvement tool that you can turn to at any point in your journey through life. So, grab your journal and start making strides towards the best version of yourself!

Disaster Planning for Pets

With September being National Preparedness Month, it’s a good time to remember that disasters, like hurricanes and wildfires, can happen at any moment with little to no notice. It can be difficult to remember what you need as you evacuate, especially when you have a furry friend, so planning in advance is key! Dr. V hosted a live video stream to share some essential planning tips for pet parents. Read on for a recap or watch the video above!


Check ID Tags

  • Make sure your pet’s ID tags are up to date as addresses and phone numbers change.
  • Check with your dog’s and cat's microchip manufacturer to ensure they have updated contact info.


Updated Contact List

  • Double check that you have important numbers, like your vet’s number, saved for emergencies.
  • Shelters may require paperwork, like proof of vaccination, so be sure to put important documents onto a smartphone app for easy access.
  • As a backup, make paper copies of records for when you don’t have access to your digital copies.


Get Connected on Social

  • There are many social network groups that are local to your town or neighborhood. Join in advance to keep in touch with the community! Dr. V. told us about her experience of hearing from a neighbor that her neighborhood was on the news because of an evacuation order. Thanks to her network, she was able to get her pets out safely and quickly.
  • Apps like NextDoor and local Facebook groups can be great resources to stay up to date on local news, updates, and evacuations.


Make a “Go Bag”

  • With little time to prepare in the midst of disaster, making a go bag for your pets in advance is essential for a quick evacuation.
  • Always have a week’s worth of dog food, cat food and water for them.
  • Continuously rotate bags of food as you receive them so you are not left with an expired bag.
  • Rotate your pet’s water supply every six months.
  • Don’t forget dog treats and cat treats to help keep your pets occupied in stressful situations.
  • Include your pet’s carrier, bowls, leashes, and toys.


Pro-tip: Always keep your carrier empty so you don’t spend valuable time unloading any items to make way for your cat.

It is crucial that you prepare for emergencies before they happen. To watch Dr. V’s entire live stream for more details and her own harrowing story, watch the video above. Stay safe everyone!

How To Massage Your Cat

woman scratching cat

Are you looking for a way to bond with your cat while you also work to improve her health? Even for aloof cats, one way to build a positive bond and make your cat more responsive to contact is with cat massage. Sure, it may seem far fetched that the introverted animal that shares your home would respond, but you just might be surprised.

The Health Benefits of Massage for Cats

Massage stimulates the nerves and muscles in your cat's body. It also creates a relaxing response in the lymphatic system. Just like us, this can help with pain and muscle spasms, which may help reduce stiffness and discomfort. It can also create feelings of relaxation and calm.

Massage also has an effect on the circulation. As you massage your cat, the circulation increases. This flushes away toxins that can build up in the muscles, which can help reduce pain and inflammation. It can encourage a better immune system response as well. Will massage cure all of your cat's health problems? No, but it can set the stage improvement in health, especially if your cat needs a little extra care for her muscles and joints.

The Emotional Benefits of Massaging Your Cat

Not only can massage for your cat provide health benefits, but it can also provide emotional benefits. Massage has a calming effect on cats that are hyper or anxious. It creates a better emotional bond between you and your cat. It can also build trust between you. With practice, massage is something you both will grow to enjoy.


woman petting cat on carpet

How to Massage a Cat

If you're ready to embrace these benefits, here's what you need to do. First, find your cat in a calm time when they will be more receptive to what you are going to do. Extend your hand to your cat, and wait for them to accept your touch, especially if you have a cat that is easily startled. Then, follow these steps as you learn how to massage a cat:

1. Start with the shoulders
Start the massage at the shoulders. Bring your thumb and index finger together at the base of the neck, and massage down the shoulders, following the contour of the bone. Then, stroke down the spine, then return to the shoulders.

2. Move to the head
After massaging the shoulders and spine, move your hands to the head. Pet your cat's head for a moment, then move to the ears, an area that cats enjoy having touched. Rotate a finger slowly around the ear and watch as your cat relaxes under your touch.

3. Massage the tailbone
Now move to the other end of the cat. Place your hand on the top base of the tail, and massage. This is an area that can stand a little more pressure and even some scratching, as it is not as delicate as the ears and shoulders. Most cats like being massaged in this area very much, and you may find your cat leaning into your touch.

4. Consider the tummy
Not all cats like a tummy rub, but if yours does, you can massage here too. Gently massage the tummy, watching your cat's reaction carefully. If the reaction is positive, continue massaging this area a little.

5. Tickle the chin and chest
Now you are ready to finish the massage on the chin and chest. Most cats enjoy chin and chest rub. You can use a bit more pressure as you gently massage this area of your cat's body.

Tips for Giving Your Cat a Massage

While this process works for most cats, remember that each animal is unique. Consider these tips to tailor the massage to your cat's needs:

  • Avoid surprising your cat, unless you want to be pulling a hissing feline off of the ceiling.
  • Pay attention to your cat's response. If something seems uncomfortable, move on to a different area.
  • Go slowly. This is a marathon, not a sprint.
  • Use a soft voice. Repeat a phrase or calming sound during the massage, but maintain a calm, soothing tone to your voice.
  • Reward your cat with a nutritious treat after the massage or to encourage her to be patient with the process.
  • Practice! If you don't get the hang of it the first time, that's okay. Keep practicing, and soon you will both be massage experts.



Cat massage is just one way to help your cat live a healthy, happy life, and build a fulfilling bond. Nutritious food is also important. Because it is their daily source of nutrition, choosing the right food is the surest way to have a positive impact on your cat's happiness and quality of life.

The Nutritive Power of Mushrooms

“Mom

Throughout history, humans have valued mushrooms as culinary delicacies and for their health benefits. In fact, Chinese medicine, Ayurvedic medicine, and many other healthcare traditions have utilized medicinal mushrooms for millennia.

In recent years, Western medicine has discovered medicinal mushrooms' nutraceutical value, as well. Research indicates that mushrooms have nutrients that offer a number of benefits, from specific nutrients (such as protein, key vitamins and numerous bioactive compounds) to properties that provide powerful antioxidants and fight stress while supporting the immune system.

Read on to learn about the nutritive power of mushrooms... and discover how you can reap the tasty benefits of adding organic mushrooms to your diet. 

Benefits of Eating Mushrooms

There's a reason why so many cultures have long enjoyed mushrooms as a food source. Not only are these popular fungi delicious, they're also nutritious! 

Mushrooms deliver a healthy helping of low-calorie, cholesterol-free protein and carbohydrates, as well as dietary fiber in the form of beta glucan. Research has found that this soluble fiber can help regulate blood sugar levels, and it has also been linked to heart health. 

Organic mushrooms offer vitamins such as B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and easily absorbed B12. Together, these B vitamins can benefit your cardiovascular health, give your red blood cells a boost, support the skin, and help balance hormones. Unlike many other plant-based foods, some mushrooms also offer vitamin D, which contributes to healthy bones, teeth and muscles. 

Mushrooms also provide necessary minerals such as potassium, choline, copper, phosphorus, and selenium, an antioxidant. And speaking of antioxidants, let's take a look at one of the most promising health benefits of mushrooms: anthocyanin compounds known as flavonoids that support the immune system. 

“Nutritious

Powerful Antioxidants

Multiple studies have explored the role antioxidants play in human health, and mushrooms have been discovered to be packed full of them! Why are mushrooms such a rich source of antioxidants? Unlike plants (which meet their metabolic needs through photosynthesis and drawing minerals from soil) fungi "feed themselves" by breaking down the plant matter around them, withdrawing what they need to survive and freeing key nutrients along the way. The more nutritious the growth medium, the more antioxidants the mushrooms will have!

This process creates antioxidants that benefit our health. Specifically, mushrooms are among the highest known dietary sources of the antioxidants ergothioneine and glutathione, which have been linked to:

  • immune system support
  • performance enhancement
  • increased energy and stamina
  • improved mood

Another key benefit? Stress reduction. Certain varieties of adaptogenic mushrooms serve as nature's stress fighters. Commonly used in Ayurvedic and Chinese medicine, these mushrooms may help balance adrenal glands, which in turn may help your body better handle the effects of stress. 

While many mushroom varieties offer health benefits, certain varieties may be even more beneficial when combined. Recent studies indicate that specific mushroom nutrients provide extra support to the immune system when blended together. The combination of shiitake, reishi, and maitake mushrooms offers outstanding health benefits. 

- Shiitake

Lentinula edodes, commonly known as shiitake mushrooms, may be best known as a tasty delicacy. But did you know that shiitakes contain nutrients that may support heart health and your immune system? 

- Reishi

Reishi, or Ganoderma lucidum, may support memory and improve mood. Known as the "immortality mushroom," studies indicate that reishi may also support immunity and even improve mood and reduce fatigue.

- Maitake

Maitake, or Grifola frondosa, are adaptogenic mushrooms known to support immune system function. Long used in Japanese and Chinese medicine, maitake contain high levels of antioxidants. 

Simple Way To Add Mushrooms To Your Diet

Life's Abundance makes it easy to add the benefits of organic mushroom nutrients to your diet! Our Greens Blend nourishes your body with a blend of raw, certified-organic grasses and certified, organic mushrooms for exceptional nutrient value. This certified organic blend of reishi, maitake, and shiitake mushrooms goes down easily in this lightly berry flavored mix.  Scoop, stir and enjoy your organic greens and mushrooms!