Rollers come in many shapes & sizes & offer a variety of benefits (help circulation, decrease soreness, prevent injuries). Review of HyperIce Vyper & tips!
Smoothies are one of my favorite ways to start my morning and “break the fast” because you are loading up on a ton of nutrients, vitamins, and minerals right from the get go. Plus, your digestive system doesn’t have to work as hard to digest your food since it’s blended together! This purple power smoothie has got plant-based protein, resistant starch, healthy fats, some complex carbs, low in sugar, anti-inflammatory properties, and much more!
,When it’s 100°, that means salads for dinner every night! Who is a fan of eating hot meals in hot weather? Certainly, not me. Besides, what I love about salads is that you can throw whatever vegetables you have leftover in the fridge — and boom! — you’ve got a nutritious meal. I admit I may have gone a little crazy with my spiralizer, but it’s ok because it’s faster than chopping, makes salad making much more fun; and once you start, you can’t stop!
In my bowl clockwise, is a salad made of spiralized watermelon radish, carrots, golden beets, cucumber, fennel with roasted organic walnuts and fresh mint on a bed of romaine lettuce.
Watermelon radishes have a slightly peppery taste and are high in vitamin C (not to mention one of my favorite radishes out there). They are also 89% water and have basically negative calories because you burn them off just by chewing!
Carrots have a nice sweetness and are also high in vitamin A, dietary fiber, and beta-carotene; another natural antioxidant. Beta-carotene has long been known to be good for the eyes and is currently being studied for its ability to enhance the immune system.
Golden Beets contain good amounts of fiber, iron, potassium, and folic acid. They also are heart healthy, excellent kidney and body cleansers, high in powerful antioxidants, and lowers blood pressure and cholesterol. Not to mention, they add a nice sweetness to salads.
Cucumbers, like radishes, are rich in two of the most basic elements needed for healthy digestion — water and fiber. They are made up of 95% water, very low in calories and high in fiber; which makes them ideal for weight loss and digestive health.
Fennel is similar to celery with a slight licorice-y flavor, helps strengthen bone health (due to high levels of calcium and magnesium), eliminates bad breath, and is great for digestion. Some of the components of the essential oils in fennel are stimulants which stimulate secretion of digestive and gastric juices while reducing inflammation of the stomach and intestines and facilitating proper absorption of nutrients from the food.
Walnuts are high in healthy monounsaturated fats, improve stamina, and have one of the highest amounts of omega-3 fats of any nut which means they help in promoting brain function and can actually boost your mood! Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain.
Mint is a soothing and calming herb that promotes digestion, great for oral health, and has been used since ancient times to soothe the stomach in case of indigestion or inflammation.
Romaine has a mild non-bitter taste, so it’s very versatile and an excellent source of antioxidants like vitamin A/C, manganese, potassium, biotin, vitamin B1, copper, and iron. It also has high fiber and water content, low in calories, and a decent amount of protein!
Not only is this salad overflowing with rainbow veggie noodles but everything is from my local farmer’s market! Yup. Even the walnuts. Whenever I can, I always try to buy organic produce, with the exception of avocados because you don’t eat the skin, and if I can, usually from the local farmers market. Locally grown food, in my experience, has been more nutrient-dense, flavorful, and fresher because it’s picked at their peak ripeness. Also, when you shop at your local farmers market you are benefiting the environment and supporting your local economy!
With that said, by eating a “Rainbow Diet”, you are basically taking mother nature’s multivitamins. Eat the Rainbow, Taste the Rainbow. Right? No. I’m not talking about skittles. This is the real deal.
When it's hot out and you're too lazy to cut up your vegetables, this salad with oodles of (veggie) noodles is just for you. Full of all the colorful veggies, healthy fats, fiber, and fresh herbs.
- 2 handfuls of romaine lettuce
- 1/2 watermelon radish
- 1-2 carrots
- 1/2 golden beet
- 1/2 English cucumber
- 1/2 fennel bulb
- A small handful of walnuts
- A couple mint leaves
- 1-2 tablespoons dressing of choice preferably one with minimal ingredients and low in sodium
Place romaine in your salad bowl.
Spiralize all your veggies.
Roast walnuts in toaster oven at 350℉ for 2-3 minutes.
Add walnuts, mint, veggie noodles, and dressing to salad bowl.
Serve and enjoy!
Being a professional ballet dancer, I like to find healthy snacks that can provide me with enough energy to last all day and that are also easy to travel (i.e. to throw in a dance bag). During long rehearsal days, I tend to just snack or eat lots of little meals because I hate dancing on a full stomach. And, that’s why these rainbow superfood energy balls are perfect!
Not only are the energy balls vegan, gluten-free, and paleo; but, they are also low-sugar, full of plant-based protein and healthy fats. They are fantastic for those moments when you need a little pick-me-up/energy boost during the day, in-between meals, or for a guilt-free healthy treat.
And in case you were wondering, there are no artificial colors or dyes used here: simply mother nature’s superfood antioxidant-powerhouses! I used crushed freeze-dried strawberries, turmeric, matcha (green tea powder), blue majik, and finely shredded coconut flakes.
I know what you’re thinking: what’s so “super” about them?
Well to start with, strawberries, even though I used the freeze-dried ones, they are still extremely high in vitamin C, folate, potassium, manganese, dietary fiber, and magnesium. Not to mention, they are one of my favorite fruits.
Matcha is great for your metabolism and is packed with antioxidants known as catechins, like the powerful EGCg, which cannot be found in other foods. Matcha is a powder made of finely crushed green tea leaves.
“Blue majik” has become very popular recently and is my newest obsession for many reasons. For one, like turmeric, it also fights inflammation, has 22 times more iron than spinach, and it makes your food a beautiful vibrant blue. What’s not to love? Blue majik is a type of green algae related to the spirulina family, which could be why some say it has a slight “fishy” smell.
Coconut improves digestion and absorption of nutrients, vitamins, and minerals, and provides a natural source of quick energy to name a few.
For all you dancers out there, I highly recommend adding these superfoods to your diet — especially turmeric and blue majik because they both fight inflammation and help decrease swollen muscles.
With that said, what are you waiting for?
Grow some balls and make some!
Not only are these Rainbow Superfood Energy Balls vegan, gluten-free, and paleo, but they also are low-sugar and full of plant-based protein and healthy fats. They are also fantastic for when you need a little pick me up/energy boost during the day, in between meals, or for a guilt-free healthy treat.
- 1/2 cup almonds
- 1/2 cup walnuts
- 1/4 cup reduced fat coconut unsweetened fine shredded (plus a little extra for rolling)
- 1/4 cup dried apricots
- 1/4 cup dried figs
- 1/4 cup deglet noor dates
- 1 tbs chia seeds
- 1/2 tbs hemp seeds
- Pumpkin spice
- Lemon zest
- Vanilla extract
- Freeze-dried strawberries
- Turmeric powder
- Matcha green tea powder
- Blue Majik powder/capsules
In a food processor, blend the almonds and walnuts together. Pulse a few times in the very beginning.
Add the dried fruit and coconut. Blitz again.
Add the rest of the ingredients. Blitz for about 10 seconds.
On a parchment-paper lined baking tray, roll ball mixture into golf/ping-pong sized balls.
Roll the energy balls in the bowls of rainbow superfood powders... Red = crushed freeze-dried strawberries and raspberries; Yellow = turmeric; Green = matcha powder; Blue = Blue Majik
Place the tray with the energy balls in the freezer for about 10 minutes.
The energy balls can be enjoyed immediately or stored in the fridge for a couple weeks (but they probably won't last long in there anyways).