(Photo source: Running & Jogging)
It is easy to grab a snack that does not fulfill the nutrients we need daily. To help fix this, here are some ideas to incorporate vegetables as snacks into your diet, providing you with fiber, nutrients, and energy for the day!
Asparagus is an excellent source of vitamin B6, calcium, zinc and magnesium. It also functions as a diuretic which can help control diabetes and has a number of anti-inflammatory compounds, helpful for preventing heart diseases. This vegetable is also rich in dietary fiber which is great for digestion and a great additive with any summer grill recipe!
Learn more about asparagus and it 's nutritional benefits on the World 's Healthiest Foods website.
Photo source: Oh My Veggies
Roasted Asparagus Recipe:
Total prep time: 17 minutes
1 bunch of asparagus, rinsed and trimmed
3 tbsp olive oil
2 tbsp feta cheese crumbles
1 clove garlic, minced
1 tbsp sea salt
Ś_ tsp ground black pepper
1 tbsp lemon juice or two slices of lemon
Preheat oven to 425 degrees. Spread one layer of asparagus out on a pan and brush with olive oil. Sprinkle feta cheese, garlic, salt, and pepper over the asparagus. Place pan into oven and bake for 10-12 minutes. Sprinkle lemon juice on top and enjoy!
(Recipe via www.allrecipes.com)
You can also include carrots, cucumbers, or asparagus onto homemade thin crust pizza, or throw some kale and spinach into a smoothie. Enjoy these snacks and make them your own. Be sure to follow the Viverant blog for more healthy snack and meal choices!
Bulletproof Coffee Recipe
2 tbs Unsalted grass-fed butter
1-2 tbs of MCT oil
2 cups of fresh brewed coffee with low-toxin beans
1.) Make coffee: Brew your coffee as you normally do.
2.) Preheat blender: Boil extra water and pour it into a blender while your coffee brews to preheat the blender.
3.) Froth: Empty hot water from the now pre-heated blender and add the brewed coffee, butter, and MCT oil. Blend until there is a thick layer of foam on top like a latte.
4.) Add sweetness (optional): Add cinnamon, vanilla or even dark chocolate
Some of the hype around this new coffee focuses on the medium chain triglycerides (MCTs). Facts from the International Journal of Food Sciences and Nutrition and the Center for Science in the Public Interest state that medium chain triglycerides are digested more quickly than other fats and are less likely to get stored in fatty tissue. MCTs have even been shown to enhance fat burning and weight loss, but it is important to note that this is all still up for debate in other literature. In addition, the butter used in this brew provides butyric acid, which is a short-chain fatty acid with anti-inflammatory properties and more vitamins including A, D and K2.
Sounds pretty spectacular, right? While this drink is a combination of caffeine and fats, fats are only a portion of a balanced meal, and Bulletproof® Coffee is certainly not a complete breakfast. With one mug packing in close to 450 calories ” over 100% of the recommended daily allowance of saturated fat ” and no protein or fiber, it can fill you up without providing essential nutrients that your body needs. According to Journal of Internal Medicine and the New York Obesity Research Center, MCTs may regulate cholesterol but too much saturated fat increases risk factors for heart related diseases.
It 's fair to say that while you may enjoy this morning cup of joe, keep in mind of its contents, and sip in moderation. Have you tried Bulletproof Coffee? Do you like it? We 'd love to hear your thoughts in the comments!
This plump, juicy and sweet fruit has many nutritional benefits.
Blueberries are rich in vitamins and minerals, low in calories and have one of the highest antioxidant concentrations in the entire plant kingdom! They can also help slow the aging process keeping you healthy and young, restore and protect brain cells for cognitive functions, and are high in fiber, which improves digestion!
Some additional health benefits of blueberries are:
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