Healthy Living

4 Ways to Embrace Self Improvement Month

arms raised

The myth that self improvement is difficult can lead you to put off your goals for way too long. It’s time to change that!

Given that September is Self Improvement Month, now is the perfect time, If you’re ready to focus on bettering yourself, start by making small changes. After only a month or two of attention to these new ways of life, they will rewire your brain and become habits rather than efforts.

Here are four easy adjustments to jumpstart your self improvement, find greater serenity and love who you see in the mirror!

1. Clear Clutter
Believe it or not, clutter is a reliable stress indicator. The more cluttered your environment, the less likely you are to feel mentally balanced and physically healthy. If you’ve wanted to tackle clutter for a long time, start now. You’ll notice a stress decrease immediately.

A clutter-free environment will also make it easier to assess what you have and what you still want. For example, many people are surprised to discover that once they get rid of half their clothes, they quite like their remaining wardrobe! The clarity then allows you to identify what you might add to your life — a new chair, a fresh fuzzy blanket, or even a replacement set of spoons.

Narrowing down your possessions to know exactly what you have rather than simply replacing everything that’s lost in the mess allows you to be much more intentional. You’ll find that buying items that you really desire and believe in is a much more cost effective strategy. You can even take this opportunity to pursue more environmentally friendly and less toxic purchases.

2. Adjust Your Diet
One reason you might feel physically drained is due to diet, but it’s easier than you think to make adjustments that lower your sugar consumption, keep you fuller and increase your nutrient intake. Here are four changes to start with:

  • Clean out the fridge and start using clear containers. This will give you an unobstructed view of the fresh, healthy food available to you.
  • Switch out soft drinks for seltzer water — if you want to switch it up try our Minerals & Antioxidants or Greens Blend mixes.
  • Replace white bread with organic whole grain options (many of which are just as soft and even tastier than white).
  • Add a veggie to every meal, even if it’s just a small pile of spinach, a handful of cherry tomatoes or sliced peppers.

veggies fruit

3. Tackle Your Finances
It’s hard to imagine a bigger source of dread than finances, but financial wellbeing is absolutely critical if you’re to be a happy and serene person. Again, start small. Clean out that teetering pile of old bills and file them in folders or shred them. Once you “declutter” your finances a bit, start tracking your expenses, categorize your spending, and set money-saving goals.

4. Begin Exercising
Because so many people find exercising intimidating, we’ve saved it for last. Once you have other habits in place, you’ll find it less scary to start a fitness routine. First off, don’t get discouraged if you don’t immediately see drastic weight loss. Research shows that you need to handle that through diet, so when you start a regimen and don’t see massive pound shedding, don’t fret.

Instead, think of exercise as a gift to your heart, blood vessels, brain and muscles. Even a 10-minute walk around the block at lunchtime or a quick evening jaunt with the doggo is a great first step. If you keep it up, you will pick up steam naturally.

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See? There's nothing on this list that you can't do, and it’s not hard to see that small changes can have big benefits. Choose one of these to start today, looking not for perfection or huge results, but rather for consistency. With a little dedication you’ll be amazed by how these changes stack up over time, leaving you with an overall greater sense of fulfillment!

Vegan Berry Nice Cream Recipe

woman couch yogurt

It’s summertime and it’s peak berry season — so you know what that means. It’s time for a berry infused frozen treat! Everyone will come running to try this delicious nice cream recipe, packed with vegan protein. It’s a healthy, simple and extremely satisfying snack.

Ingredients

  • 3 frozen bananas
  • 1 cup frozen raspberries (or frozen fruit of your choice)
  • 1 scoop Life’s Abundance Vanilla Plant Protein
  • ½ cup coconut milk

Directions
Peel three ripe bananas and freeze in an airtight container overnight. In a high speed blender, combine the frozen bananas, frozen raspberries, Vanilla Plant Protein and coconut milk. Blend until smooth. Enjoy immediately or store in the freezer.

Cherry Lime Refresher

Cherry-Lime-Refresher-Lifes-Abundance-drink

If the dog days of summer call out for anything (aside from a fully functioning central air system) it’s a bright, cool, refreshing beverage. And should that beverage also replenish your body’s supply of minerals and antioxidants, so much the better!

Our culinary team has concocted what we hope will instantly become your new favorite beverage from your first thirst-quenching gulp. It's bright as the noon-day beach, bursting with a snappy, sweet flavor and brimming with the nutrients that summer bodies crave, thanks to our fabulously nourishing Minerals & Antioxidants Drink Mix.

Best of all, it's a simple recipe, one you can mix to perfection in mere moments. In fact, we're willing to wager that your taste buds will tingle with anticipation just reading over our recipe! Get ready to wow your friends and family when you serve this drink at your next summer cookout.

Without any further ado, say "hello" to our brand new summer apéritif, Cherry Lime Refresher.

INGREDIENTS

DIRECTIONS

In a shaker bottle, muddle the cherries. Add cranberry juice, lime juice and ice. Cover and shake for 30 seconds. Strain into a tall glass, then stir in Minerals & Antioxidants. Slowly fill the remainder of glass with the club soda or lemon-lime soda. Stir. Serve with a garnish of lime.

5 Considerations When Choosing Supplements

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There are many wonderful ways to give your health a dietary boost these days, but determining which supplements are best for you can be daunting. The choice for the perfect supplements for your needs really depends upon who you are ... your body’s unique requirements and your personal goals.

If we know anything it's that the internet is rife with unsubstantiated claims and, frankly, bunk recommendations for healthy products that don’t come anywhere near to living up to their hype. Before you start buying nutritional supplements, please carefully consider the following five criteria.

1. Medicinal Intake
Consider your current health and any medicines you’re taking because they might leech your body of necessary vitamins and minerals. For instance, if you regularly take an antibiotic, you might need a probiotic supplement to help keep your gut flora healthy. Or if you’re taking hydroxychloroquine for an autoimmune issue, you’ll need to monitor your folic acid intake. Be sure to talk to your doctor or pharmacist when prescribed a new medication to see if you need to supplement your diet during the course of treatment. Additionally, you would be wise to ask if the supplements you are already taking might be contraindicated by your medications.

2. Prevention Goals
Some of us might be worried about a specific ailment (such as diabetes, heart disease, high cholesterol, etc.) and seek a supplement that could possibly aid in prevention. If this is something you’re concerned about, do your research! Learn which supplements contain the nutritional benefits you are seeking and whether or not there’s science to back up any benefit claims. But don’t trust just anyone, make sure your decisions are based on quality information. A good place to start is the National Center for Complementary and Integrative Health or consult your doctor.

senior-couple-healthy-diet-shopping

3. Age
As we grow older, our bodies require additional levels of certain nutrients to stay healthy. Older women tend to experience bone loss (which can lead to an increased risk of fractures), so adding extra calcium is usually a good idea. Older men might need extra dietary fiber if Type 2 diabetes and heart disease are sources of worry. If you’re older than 50, ask your doctor or you might want to check out the National Institute on Aging for helpful vitamin and mineral recommendations (they have loads of other great nutritional information as well)!

4. Gender
The fact is, men and women have different dietary needs. Women tend to need more iron and calcium, while men are often deficient in, well, quite frankly, just about everything. So taking your sex into consideration could be more important than you think.

5. Current Diet
This is really the baseline for everything. Maybe you are strictly following a ketogenic diet (low-carb, high fat), or you’re a vegan or you eat whatever you please. No matter what foods you consume, you should keep close track of your diet for a week and then analyze it to identify any nutritional gaps. Common deficits include fiber, vitamins D and E, probiotics and fish oils. For example, one person may eat a lot of fish and white rice, but forget to add fibrous fruits and veggies. Another might regularly eat veggies and fruits, but not enough protein. This is a healthy exercise in that, once you see what you might be lacking, you can make a more targeted effort in your meal planning. Furthermore, now that you recognize your dietary deficits, you'll be much better equipped to determine which quality supplements (such as a multivitaminfish oil caps or plant protein) you need to maintain balanced nutritional intake.

online-shopping-for-supplements

Once you've had time to run through all of these considerations, you will be so much more confident that your next steps will actually be tailored to your needs. When you're ready to shop for nourishing supplements, we hope you'll keep Life's Abundance in mind to help fulfill your nutritional supplement needs!

Ultimate BBQ Sauce – Father’s Day Recipe

Ultimate-BBQ-Sauce-Lifes-Abundance

Question: What's the quickest way to get your dad to say "awesome sauce"?

Answer: This recipe!

Looking for a fun way to celebrate Father's Day? If you're like many Americans, firing up the outdoor grill is action item #1 on Sunday's to-do list. And who can blame us? There's the summer sun. The comraderie of friends and family gathered together. Cool, refreshing drinks. And, of course, seriously tasty foods. With this fantastic BBQ sauce, you better believe there will be loads of tasty foods.

Our BBQ sauce is not just sweet, tangy and spicy. It's made with the health-promoting power of certified-organic greens and certified-organic mushrooms! Our Greens Blend supplement nourishes with our proprietary blend of reishi, maitake and shitake mushrooms (a superb source of iron and B vitamins) and raw greens (a great source of phytonutrients and antioxidants).

Perhaps best of all, it's super easy to make! Let's get to the details ...

INGREDIENTS

  • 2 cloves garlic, pressed
  • 3/4 cup organic ketchup
  • 1/4 cup brown sugar
  • 3 Tbsp. Life’s Abundance Greens Blend
  • 2 Tbsp. tomato paste
  • 4 Tbsp. apple cider vinegar
  • 1 Tbsp. Worcestershire sauce
  • 1/6 tsp. sea salt
  • 1 tsp. chipotle powder

DIRECTIONS

Combine all ingredients (except Greens Blend) in a sauce pan over medium heat; cook for 5 minutes, stirring often. Remove from heat and immediately whisk in Greens Blend. That's it, your homemade BBQ sauce is complete! Serve right away as a condiment, marinate your meats or store in the refrigerator to use whenever you want. Use as a dipping sauce for stuffed potato skins, as a spicy condiment on your burger or even as a sumptuous marinade for ribs, chicken or salmon.

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This Father's Day, give your dad something he'll really enjoy! Who knows, it may end up being his favorite thing of the day!

4 Tricky Fruits & Veggies Worth the Effort

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We have to respect a fruit that can draw blood just by grazing your flesh. But once tamed, the pineapple delivers a bounty of health benefits: antioxidant vitamins A and C, copper, manganese and bromelain, which is thought to ease inflammation. Plus, buying a whole pineapple versus pre-sliced or frozen chunks can save you some cash. And it sure tastes a lot more flavorful and juicier.

But, you might be asking yourself, how the heck do I even approach a pineapple without losing an appendage? Armed with a little know-how, victory can be yours but first, the preliminaries:

  • Wash your hands with soap and warm water for at least 20 seconds before you start handling food.
  • Remove any damaged or bruised areas. If you suspect it could be rotten, toss it out.
  • Thoroughly wash the food under running water. It’s okay to scrub firmer produce with a brush.

So don’t be intimidated. Grab a sharp knife and claim your birthright:

Pineapple

What to Look For
A ripe pineapple is mostly firm but will give ever-so-slightly when you squeeze it. The color should be a consistent golden yellow (but a little green is OK), and the base should smell sweet and bright.

How to Prepare
Chop off the top and base. Next, prop that puppy up lengthwise and use a serrated knife to carefully saw off the spiky skin, top to bottom. Then you can cut it into chunks or slice it into rounds as desired.

Artichoke

One of earth’s natural diuretics, the artichoke has a reputation for fighting bloat. But this vegetable has more than one trick up its thorny sleeve. Rich in fiber and folate, it also has tons of vitamins C and K, copper, magnesium, manganese and potassium. Sure, you could buy a can of artichoke hearts but why deny yourself the pleasure of eating the leaves — or the satisfaction of conquest?

What to Look For
The leaves should be tightly packed, not loose or splayed. They also should squeak when rubbed together.

How to Prepare
If you plan to eat the whole artichoke (leaves and heart) start by using a serrated knife to cut off the tips and stem. Then use kitchen shears to snip off any sharp points on the leaves. Once you’ve boiled or braised it, be sure to scoop out the inedible “choke,” a thistle-like substance, using a spoon.

Ginger Root

Good God. Look at that thing. So gnarled. So rooty. How could something so delicious look so filthy? And yet, there it is. Still, we urge you to look past this plant’s dusty veneer and consider its benefits. Long used to calm nausea and indigestion plus, it tastes and smells divine. 

What to Look For
Pick up the hand — yes, that’s what it’s called and we think it’s creepy, too — and examine its texture. Choose a section with smooth, taut skin, which should be thin enough to nick with your fingernail. You should also be able to detect its spicy scent.

How to Prepare
Break off as much of the hand (shudder) as you need. Pro tip: If it doesn’t snap easily, it’s probably not fresh. Use a knife to pare off any dry ends and nubs, and then hack away at the larger swaths of skin with a vegetable peeler. If any stubborn bits remain, scrape ‘em off with a spoon. You’re left with lovely flesh for grating, pickling or candying.

Coconut

You may take one look at that hairy stack in the produce section and feel a strong urge to abort mission. Resist! Nutrient-rich coconuts aren’t hard to master, and buying them whole is more cost-effective. 

What to Look For
First, check for heft; a good coconut should feel heavy for its size. Next, give that bad boy a good shake. Does it sound like at least a cup of water is sloshing around in there? Great. Now examine the cluster of indentations called “eyes” for cracks, mold or wetness.

How to Prepare
Guys, you get to use a hammer for this! And a screwdriver, which you’ll use to poke a hole in the coconut’s softest eye. Once you’ve pierced the eye, drain the liquid inside by either slurping it up with a straw or pouring it into a glass. Gently hammer a spot toward the center of the fruit until a fracture forms along the circumference. Pull the halves apart and pry the flesh from the shell with a butter knife.

Then, imagine yourself on a desert island and enjoy the sweet bounty.

Black Bean & Greens Burger Recipe

Black-Bean-and-Greens-Burger

Looking for a fun way to celebrate Cinco de Mayo? Try our signature vegetarian burger! With a lot fewer calories that a regular beef burger, it's actually brimming with the health-promoting power of our special ingredient, Greens Blend

As listed, makes approximately three large or four medium-size burgers. Or, divvy it up into six mini patties and serve as sliders! If you're making it for friends and family, you're going to need to double it, because these burgers are the bomb.

Ingredients

  • 1 15 oz. can black beans
  • ½ cup all-purpose flour
  • 4 Tbsp. yellow onion, minced
  • ¼ tsp. white pepper
  • ¼ tsp. cumin
  • ½ tsp. salt
  • ¼ tsp. chili powder
  • 1 egg
  • ½ scoop Life’s Abundance Greens Blend
  • 1-2 Tbsp. avocado oil

Directions

Drain most of the liquid from the black beans, but do not rinse the beans. Pour beans into a medium-size bowl and roughly mash with a fork. Not every single bean needs to be mashed, just the majority. Add flour, onion, white pepper, salt, chili powder, egg and Greens Blend. Mix well with your hands until all ingredients are fully combined. Form into 3-4 burgers, remembering that black bean burgers do not shrink in size like regular burgers. So the size you start with will be the finished size.

Pre-heat a large skillet over medium-high and add 1-2 tablespoons of avocado or coconut oil. Place burgers into the skillet and cook for about 5 minutes on each side until slightly browned.

Serve your delicious black bean burgers on a bun (or slider roll if you've made mini burgers). Or, for an even healthier alternative, avoid the bread altogether and wrap your veggie burgers in a crispy butterhead lettuce leaves (either Bibb or Boston).

Homemade-Black-Bean-Burger

All that's left to do is add your favorite burger toppings and tuck in!

Angel Food Cake Recipe

Angel-Food-Cake-Recipe

Nothing says “Spring has sprung” like a joyfully light angel food cake topped with freshly harvested berries. It’s the perfect excuse to go out and find a farmer’s market and relish in the springtime air and take in the sights of nature’s wonder ... maybe even meet some new people from your town!

Our culinary team has whipped this smashing spring dessert that might just be your new favorite healthy treat! What’s so amazing is that it’s packed with nutrients, thanks to our incredibly nourishing Minerals & Antioxidants Drink Mix.

Best of all, this cake recipe is easy as pie. Perhaps even easier!

Ingredients

  • 1 pkg. (16 oz.) angel food cake mix
  • 2 scoops Minerals & Antioxidants (Cherry or Tropical Fruit Flavor)
  • Whipped cream to top (optional)
  • 2 cups raspberries & sliced strawberries to garnish (optional)

Directions

Add dry Minerals & Antioxidants mix to water called for in cake mix directions. Using this water mixture, prepare cake batter as directed on package, and bake. Once out of the oven, invert pan, cool cake completely and gently remove cake from pan.

Top cake with whipped topping. Garnish with berries.

Drinking Wine For Your Health

Wine-for-Your-Health

You know how it goes. Your doctor tells you that overall, you’re pretty healthy, but your bad cholesterol is creeping up and your good cholesterol isn’t where it should be. You already live a heart-healthy lifestyle by eating well, exercising and minimizing stress. What more can you do? If you’re anything like us, you look for answers anywhere you can ...

The Discovery

… like the internet. Wine is good for the heart! It says so right there on Instagram, next to that photo of a smiling, fit, bikini-clad influencer hoisting a glass of pinot noir. She looks healthy AND happy. Clearly this is something you must investigate further.

The Deep Dive

You Google “why is wine good for your heart,” and you are not disappointed in the results. “Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart,” says the Mayo Clinic. “Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and prevents blood clots. Some research shows that resveratrol could be linked to a lower risk of inflammation and blood clotting, which can lead to heart disease. But other studies found no benefits from resveratrol in preventing heart disease.”

You choose to ignore that last sentence and create a game plan. Better health starts now.

The Field Test

A friend agrees to meet you at a local wine bar. It’s happy hour, and you’ve never been happier to embark on a new wellness regime. Two glasses of cabernet in, you’re feeling awfully good about your commitment to yourself. “Polyphenols are red compound modifiers that help your blood vessels,” you offer knowingly between sips. “Reservanoid fights blood clotting in flamingoes.”

You settle your tab, leave a generous tip and call a cab. You are warm. Content. Your body is thanking you already.

The Letdown

It’s 6 a.m., and you’ve woken up with a splitting headache. Your mouth feels like the sticky side of masking tape. And it dawns on you ... perhaps I've made an unfortunate mistake.

The Lesson

You remember the old advice: “Know your limits.” You acknowledge that perhaps three (okay, four) glasses of red wine falls well outside your limit. After you’ve guzzled two cups of strong coffee and a giant glass of water, you settle back in front of your computer. This time, you actually finish the article you glossed over before and read, “Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommends that you start drinking alcohol just to prevent heart disease.” Furthermore, they advise, “If you already drink red wine, do so in moderation."

So what does that mean exactly for healthy adults? We're so glad you asked.

  • Up to one drink a day for women of all ages.
  • Up to one drink a day for men older than age 65.
  • Up to two drinks a day for men age 65 and younger. The limit for men is higher because men generally weigh more and have more of an enzyme that metabolizes alcohol than women do.

Fine. FINE. You realize that as fun as a glass of pinot can be, you really might be better off finding a hangover-free source of antioxidants. And maybe on the way home from work, you'll also buy some grapes.

Reference:

www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

Cherry Porter Recipe

Cherry-Porter-Beer-Recipe

March is here and that means millions of us are looking forward to St. Patrick's Day. This year, we've created a simple yet delicious beverage to toast friends and family with when you get your green on. So without any further ado, let us introduce you to our Cherry Porter Recipe!

Perhaps no other beer speaks to Irish tradition more than a deep, rich, frothy porter. And now, you can add a scrumptious, nutritious kick in mere moments. You'll be enjoying the boldness of a stout beer but giving your body the nourishment it truly craves, thanks to our incredibly nourishing Minerals & Antioxidants Mix. Each serving packs 74 plant derived trace minerals, antioxidants from 11 super fruits, over 17,775 ORAC units, all blended to perfection with coconut water & aloe vera.

Be sure to share this inspired recipe with friends and family!

Ingredients

Directions

In a glass or mug, combine Minerals & Antioxidants with water and stir. Hold the glass at a 45 degree angle and slowly pour the beer at the midpoint of the glass, tilting toward an upright position as the glass fills. After that, there's nothing left to do but raise a toast to your good health and enjoy the creamy, yummy goodness of our Cherry Porter!

If you think you can improve upon our recipe, or if you've created something special with one of our signature line of nutrition supplements, let us know how you did it in the comments in the section below!

Happy St. Patrick's Day, everyone!