This smoothie bowl delivers that beautiful December combo with a white chocolate and craisin topping that will become a seasonal favorite.
Though we usually think of smoothies as a midday snack or breakfast, the white chocolate in this recipe definitely makes this recipe indulgent enough to meet my cravings for a dessert.
At the same time, this smoothie bowl and its granola topping provides a delicious dose of nutrition to keep you satisfied and well.
Smoothies--from blueberry protein smoothies to smoothies with oats--are one of the best ways to help us get in our daily protein and spread it evenly out across the day to maximize our gains.
And this recipe doesn't disappoint with 19 grams of protein when topped with 1/4 cup of granola and a grand 24 grams if you add one scoop of our best collagen peptides.
Why do we recommend adding collagen to your smoothie bowl besides the 5 grams of added protein?
Collagen, a natural protein that helps the body repair itself, has loads of benefits for women. For example, recent research suggests that taking collagen everyday can increase the skin's hydration and elasticity while reducing the appearance of fine lines.
With our formula's addition of L-Carnitine, adding Healthful Seasons Original Collagen Peptides to your smoothie bowl may even support your healthy weight journey.
For this recipe, I highly recommend taking the time to make my stovetop granola recipe.
It comes together in just 10 minutes, warms the kitchen air with lovely holiday aroma, and packs an unbeatable flavor.
Plus, it’s super easy to make any substitutions based on your taste preferences and diet restrictions. For example, the nuts in the recipe can be easily swapped with pecan or walnuts or omitted altogether if you have a nut allergy.
While just one recipe makes plenty for multiple smoothie bowls, I love doubling this recipe for extra leftovers. The granola can be stored in an airtight container for up to one month. Leftovers make a great standby for the next smoothie, smoothie bowl, or bowl of yogurt. I've also been known to grab a handful by itself when I need a little snack boost.
But don’t fret--if you’re looking for the fastest breakfast, snack, or healthy dessert possible, a store-bought granola in vanilla, cinnamon, or gingerbread flavors would still be yummy.
When on the lookout for healthy options, you always want to check the nutrition label especially when trying out a new flavor. Nutritional information even among the same brand can vary widely since granolas’ potential ingredients are nearly endless.
Many brands and even the odd flavor in relatively “healthy” brands can be packed with fillers and unnecessary sweeteners.
Take a careful look at the grams of sugar which can soar unnecessarily high. Dried fruits, common in granola, will naturally increase the total sugar. So instead, I recommend checking the added sugar (vs. total sugar) in addition to the listed ingredients. Avoiding those pesky added sugars is the main goal here!
In addition, look for whole grains like oats as the first ingredient and high protein mix-ins like almonds, walnuts, pumpkin seeds, chia seeds, and sunflower seeds. These ingredients are low in saturated fats, keep you feeling satiated, and have been linked with positive outcomes for weight control (1, 2).
Granola is packed with nutrition and flavor, so a little goes a long way on a smoothie bowl. More than any other cereal, we almost always overpour, so consider measuring out a ¼ cup until you get a feel for how much is just right for you (3).
We're celebrating National Pumpkin Day, with our delicious and healthy Pumpkin & Protein Bites recipe! |
Nutrition facts per serving: Calories 191, Total Fat 5.7 grams, Fiber 4.6 grams, Protein 8.5 grams. This recipe yields 8 servings and takes 15 minutes to prepare. |
On a personal note, this is the month I reflect on the women I’ve lost in my life due to breast cancer. Today I thought of a woman I had worked with for 15 years. Let's call her “Connie” (name changed to protect the privacy of the family) and how hard she fought for more time with her granddaughter.
I worked with Connie and through the years we created a bond over shared recipes and family stories. She was the heart of her family—held the matriarchal role and was the main moneymaker, with a retired spouse, one adult son and granddaughter living with her.
She and her granddaughter were inseparable, with a close bond since her granddaughter’s birth. Connie was the one who raised her granddaughter, cared for her, put her through college. She had pictures of her granddaughter strewn all around her cubical area—from birth throughout childhood and into adulthood.
Connie was this little Italian woman, who worked with her head down in her cubicle taking on everything that was thrown on her. Most hardly said hello to Connie when they walked into the office, and some were rude even, thinking that she wasn’t getting her job done without understanding Connie’s fight.
The first time Connie was diagnosed with breast cancer people were notified. Flowers were sent as Connie was off for her first surgery. When she returned to work, she had to manage chemotherapy treatment, along with work and home life. I remember how tired she looked, the itchy wig she wore, the scars on her chest and the rash that crawled its way up her neck and face from the chemo.
She struggled against “Chemo Brain” and by the time Connie hit her 70’s, she had gone through a rollercoaster of doctor visits, good and bad diagnoses, treatments and more surgeries that eventually led to a full mastectomy and a portion of lung removed. All the while Connie continued to travel the hour-long trip to work through good and bad weather. She was never late to work and was the first one to the office every day.
At her last diagnosis, only a few of us knew what had been dished out to her. Connie was given a time limit. She was devastated and her concerns turned more and more to her granddaughter. I tried to encourage her to take a leave, but she felt a strong responsibility to her family. She was the main income. She carried the insurance. Her income supported her granddaughter’s education, and her granddaughter was Connie’s main priority, always.
She shared with me how she was not afraid of death, that her faith was strong, but that she was deeply saddened about leaving her granddaughter and longed to watch her through life. Connie worried that her granddaughter would be okay, and I tried to console her by saying that she had made sure of that.
In the end, Connie worked until she couldn’t any longer and passed away a short time after. Before her death, Connie gave me a clear stone with an angel inside. I hold that stone in my hand every so often and think about the sacrifices Connie made for her family, especially her granddaughter. Sacrifices that many of us as women make every day. Selflessly loving and caring for our families.
Connie may have appeared weak and timid to some, but she will forever be one of the strongest women I’ve known. She was kind, supportive, loving, selfless and had an undying devotion to her family. I celebrate Connie and all the women who’ve been taken too soon from our lives.
Those women whom we’ve loved. Who’ve loved YOU unconditionally. The moms who’ve tucked you in at night; the grandmothers who’ve offered comfort; the daughters who’ve made us proud; sisters’ shoulders we’ve cried on; the wives that have your back and the friend you’ve laughed with.
Those who’ve paved the way for all of us. Who have died along the way; those who continue to fight.
We celebrate them today and all the days with the deepest respect.
With much love and gratitude,
Michelle
Founder and CEO of Healthful Seasons
And, with busy schedules and shorter days, life can tend to get a bit stressful. But, just because the leaves are falling doesn’t mean you need to fall apart!
This year, start anew by paying more attention to your health, mind, body and soul. Find time to enjoy an autumn breeze. Feel the crisp air against your cheeks. Touch the burnt orange and bright red leaves bursting all around you. Take a walk in it all. Breathe in the aroma of autumn. Pick up the treasures that Mother Nature leaves in its path: an acorn; chestnut; bright red and orange leaves.
And, when you’re done with your stress-free walk, bring the orchards to the table with our Old Fashioned Oat and Apple Breakfast Smoothie recipe and our best Healthful Seasons Collagen Peptides.
Apples add vitamin C and a good amount of fiber and sweetness to your smoothie. Vitamin C is needed to synthesize collagen.
For fresh apples, cut the apple into approximately ½” chunks and add apple chunks to the blender.
You can either peel or leave the skin on and cut apples into cubes and add fresh or place on a cookie sheet lined with parchment paper and freeze for later.
Healthful tip: Prep apples beforehand to make it easier to make this recipe when you’re on the go. Cut approximately ½” chunks and add to a bowl. Sprinkle it with lemon juice and stir. Spread out on a cookie sheet lined with parchment paper and freeze. Once frozen, divide out into freezer safe zip-locked bags. Divide out 1 ½ to 2 cups of apple chunks and label with date and ingredient list.
Healthful tip: Apples are also high in fiber and other nutrients. The benefits of apples go way back to the adage “an apple a day…” which is why apples made our top ten favorite fruits for smoothies. The nutritional value of an apple shouldn’t be overlooked. There are oodles of phytonutrients boasting its antioxidants. This protects our overall health, including a healthy gut and digestive tract.
Almonds are ground, soaked in water, and strained to create this smooth milk-alternative with a satisfying nutty edge. Though this beverage is easy to make at home with a blender or food processor, as you may have noticed, there’s no need if you’re looking for convenience--almond milk has all but taken over the dairy aisle.
And no wonder! Unsweetened almond milk has no saturated fats, no cholesterol, and is seriously low in calories--on average 35 calories per cup compared to 126 calories in the same amount of 2% milk (1). Cow milk's larger caloric value is in part because it actually contains more sugars. While cow’s milk has about 12 grams of carbohydrates per cup, unsweetened almond milk has less than two.
Healthful tip: When looking for pairings to your smoothie or meal, keep in mind that since the almond pulp is eventually filtered out in the almond milk process, almond milk is not as high in protein as you might expect (2).
Healthful tip: Almond milk is often fortified with calcium, vitamins A, B-12, and D, but the amount can vary from brand to brand. When shopping for this healthy and delicious staple, make sure to take a look at these nutritional values and find an unsweetened version (“original” usually has added sweeteners). Don’t worry, this smoothie recipe is sweet enough with the apple and cinnamon!
Adding oats to a smoothie not only adds nutrition, it also thickens your smoothie. There are a few ways to add the oats to your smoothie. You can either add them dry, soak oats in almond milk for at least an hour or soak the oats overnight. It all depends on the consistency you prefer.
Add oats and almond milk mix to the blender. Add yogurt and 1 scoop Healthful Seasons Collagen Peptides. Blend until smooth. Top with cinnamon and oats.
Are you ready to celebrate National Hair Day? Here at Healthful Seasons, we believe that good health starts from the inside out, and that includes healthy hair! From daily hair care routines to consuming the right nutrients, a little TLC can go a long way for your crowning glory. In today’s blog, we’ll explore the different ways you can celebrate National Hair Day with Healthful Seasons.
Did you know that our Multi Collagen Belly Burn not only supports a healthier weight, it also promotes stronger, healthier hair? That's because collagen is the most abundant protein in your body, and it plays a significant role in the health of your hair, skin, and nails. By taking Collagen Belly Burn daily, you're nourishing your body with the building blocks it needs to produce strong, luscious locks. So, get ready to shine and celebrate your hair every day with Multi Collagen Belly Burn!
Did you know that stress is one of the leading causes of hair loss? Fortunately, our Ashwagandha with Black Pepper supplement can help. It contains a special blend to help your body use the benefits of the ancient herb that lowers cortisol levels. By taking Ashwagandha with Black Pepper, you're helping to reduce stress in the body and support healthy hair growth.
Healthy hair starts with good hair care routines, so it's essential to keep up with your hair care practices. Here are some tips to help you maintain healthy hair:
🧴Use a gentle shampoo and conditioner that's appropriate for your hair type.
♨️❌Avoid using harsh chemicals (bleach, straighteners) and minimize the use of hot styling tools, as they can damage your hair.
Use a wide-toothed comb to detangle wet hair, and avoid brushing your hair while it's wet.
✂️Get a regular trim to remove any split ends and promote healthier looking hair
Eating a healthy diet is crucial for maintaining healthy hair. Make sure you're consuming plenty of nutrient-rich foods, such as:
🥬Leafy greens and vegetables
🍊Fruits, especially those rich in vitamin C
🍗Protein-rich foods like lean meat, poultry, fish, eggs, nuts, and seeds
🥑Healthy fats, such as avocados, olive oil, and fatty fish
Last but not least, National Hair Day is the perfect time to have some fun with your hair! Experiment with different hairstyles, try out a new hair color, or add some fun hair accessories to your look. Don't forget to snap a picture and share it on social media using the hashtag #healthfulhairday #NationalHairDay.
Have fun celebrating your hair on National Hair Day! At Healthful Seasons, we're dedicated to promoting healthy living through all seasons of life, including healthy hair. By nourishing your body with nutrient-rich foods and supplements like Collagen Belly Burn and Ashwagandha with Black Pepper, you're helping to support healthy hair growth and reduce hair loss. So go ahead and celebrate National Hair Day with Healthful Seasons, and let your healthy, beautiful hair shine!
]]>Here at Healthful Seasons, our unwavering devotion and steadfast commitment to our families come into the spotlight on National Family Day! We believe there is nothing more important than fostering loving, supportive relationships with those we care about most. Whether they are bonds we share with our relatives by blood or the close friends who have become like family, these connections hold a cherished place in our hearts. Scientifically, many studies have confirmed what we already suspected– people who have satisfying relationships with friends, family, and their community are happier, have fewer health problems, and live a longer life! Let’s explore ways to make the most of National Family Day with your loved ones, emphasizing the importance of shared meals, healthy eating, and spending quality time with family. After all, what better way to celebrate than by focusing on the heart of family life– food!
The Power of Family Meals and Meal Planning
Grocery Shopping as a Family Adventure
Mealtime Routines and Healthy Eating
Mealtime Conversations that Matter
Reduce Food Waste, Strengthen Family Bonds
Natalie Bilinovich is a licensed and certified Family Nurse Practitioner specializing in Dermatology. She has acquired vast knowledge in general health, wellness, disease prevention, and has in-depth training in all things related to hair, skin, and nails. She has a passion for helping people and improving lives by bringing awareness to the importance of proper nutrition, exercise, and establishing meaningful wellness and beauty routines. She is the co-owner and COO of Healthful Seasons, a health supplement company.
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No! We’re talking fear of green smoothies!
]]>Some can be bitter and, if prepared incorrectly, others can be bland and terribly underwhelming.
As a result, according to the CDC, only 9% of Americans actually get enough veggies--that means at least two to three cups--into their daily diet (1).
Our answer: add great veggies to your smoothies for a delicious and convenient solution.
But if you have some hesitation--even fear of the green smoothie--don't worry, we get it. One bad taste of an unbalanced recipe or a general lack of enthusiasm for veggies can make it hard to take the plunge.
Luckily, we have the perfect recipe to spark a new love for green smoothies this Fall: The Green Monster smoothie. Its dark green leaves and stem are infested with antioxidants that will keep the creepy crawler germs away!
So come, trust us; open the attic door and welcome....the Green Monster!
This smoothie begins with 1 fresh avocado. Yes an avocado! That ghoulishly green fruit that’s packed with the HEALTHY monounsaturated fat!
Health benefits: Avocados contains pantothenic acid, potassium, magnesium, fiber, vitamin K, copper, folate, vitamin B6, vitamin E, vitamin C and monounsaturated fat (2).
Healthful tip: Avocados add a nice thick layer to your smoothie, and with the added good fats, it makes it a more satisfying and lasting meal. This means a happier wait until your next meal.
Next, the Green Monster needs ½ cup frozen chopped pineapple.
Pineapple is one of our favorite fruits for smoothies because it masks the bitterness of veggies like spinach or kale and adds sweetness to smoothies.
We like adding our Healthful Seasons Spirit of the Morning Smoothie Enhancer to this smoothie for added flavor and nutrition, too. This blend uses acai, banana, lucuma, and maca to double up the antioxidant punch of the smoothie. Hello mood and immunity boost!
Top it off with maple syrup (which has a lower glycemic index than cane sugar) and you won't be able to believe that you’re drinking greens.
Health benefits: Pineapples are high in vitamin C, which your body uses to process collagen (and collagen has loads of health and beauty benefits for women) (3). Pineapples are also high in manganese and a good source of copper, vitamin B6, vitamin B1, fiber, folate, and pantothenic acid (4). With its high vitamin C content, pineapple is a water-soluble disease-fighting antioxidant that protects against free radicals in the body. It also contains bromelain, a group of enzymes, which help break down proteins. Bromelain has also been studied for its potential to fight colon cancer and suppress breast cancer cells (5).
Healthful tip: Prepare pineapple ahead of time so that you’re always ready to add to your smoothies. For tips on cutting and preparing a pineapple without breaking a sweat, check out our Poolside Pineapple Smoothie blog recipe.
We're also going to add in ½ cup frozen chopped yellow summer squash.
Health benefits: Summer squash is high in copper and manganese; a great source of vitamin C, magnesium, phosphorus, folate, fiber, potassium, vitamin B6, vitamin K; and a good source of vitamin B1, zinc, omega-3 fats, vitamin B3, vitamin B2, pantothenic acid, calcium, iron, choline, and protein (6) .
How to prepare for smoothie: Cut squash in slices/cubes and add fresh to your smoothie or place on a cookie sheet lined with parchment paper and freeze for later. To preserve larger amounts of squash, puree and freeze in ice cube trays. Add 1 or 2 cubes to a typical smoothie.
Healthful tip: Squash adds a creamy texture to your smoothie, which makes it feel heavier and more satisfying.
For this recipe, we like 1 frozen cube of pureed spinach or 2 cups fresh baby spinach.
Spinach not only adds to the frog-green coloring, but it also offers antioxidants to fight off those free radicals so you can be a bad-ass all day long.
Health benefits: Spinach is super high in antioxidants (beta-carotene & lutein). Plus, it rates among the highest vegetables in sources of iron, magnesium, vitamin B2, vitamin B6, vitamin K, vitamin E, folate, calcium, and potassium. Spinach is also a good source of vitamin C and phosphorus. This leafy green truly is a superfood (7)!
How to prepare for smoothie: Wash in cold water and drain. Inspect leaves. Add 1 to 2 handfuls of raw. fresh spinach to a smoothie. To prepare larger amounts, puree and freeze in ice cube trays. For one smoothie, add 1 to 2 pureed and frozen cubes
Healthful tip: Spinach is incredibly healthy and offers the highest source of iron and magnesium.
Now we need 2 tbsp. flaxseed meal.
Health benefits: Flax seeds are one of the richest plant sources of omega-3 out there. They are also a great source of fiber and lignans. Together, these nutrients make flax seeds a potentially valuable protective factor for heart disease; breast, lung, colon and ovarian cancer; arthritis and diabetes (8, 9). The lignans (plant chemicals) also have antioxidant effects which may help with menopausal relief and prevent heart disease and cancer (10, 11). In addition, these seeds provide vitamin B1, calcium, phosphorus, magnesium and potassium.
For the liquid base, we're turning to ¼ cup unsweetened coconut milk.
We’re talking about the rich dairy alternative that you can find in the refrigerated aisle.
Though no one can resist canned coconut milk in delicious curries, sauces, and desserts, these products have very different nutrition profiles. Made by the same process--soaking shredded white “meat” from mature, brown coconuts in hot water and then straining out the coconut pulp--the difference here is the level of dilution.
We also love just a dash of fresh lime juice here--3 tablespoons to be exact.
Healthful benefits: Limes are high in vitamin C (again, essential for processing collagen in the body). Limes also contain a good source of folate and smaller amounts of water-soluble B-complex vitamins and fiber. In addition, limes are high in antioxidants and anti-cancer properties. These little green powerhouses have been studied as anticancer agents (12).
Collagen peptides promote benefits that are unmatched with foods alone. As we age, the levels of collagen in our body drops. Lower collagen contributes to crepey skin, joint pain, weakening muscles, wrinkles, gastrointestinal problems and more. To process collagen, we need vitamin C (1, 2, 3). Mixing a hydrolyzed collagen, such as Healthful Seasons Collagen Peptides to your smoothies may offer you the most efficient and effective way of digesting and utilizing collagen.
Our Coconut Raspberry Smoothie is not only delicious, it’s packed with lots of nutrition too! Not only is it made with raspberries, the bananas and coconut gives it that dig-your-toes-in-the-sand beach vibe.
Raspberries couple well with Healthful Seasons Collagen Peptides
These tiny fruits boast huge health benefits. They are high in vitamin C, manganese, and fiber. Raspberries also contain copper, vitamin K, pantothenic acid, biotin, vitamin E, folate, magnesium, and omega-3 fats.
But that’s not all! These incredible berries have a diverse panel of antioxidant and anti-inflammatory phytonutrients with anti-cancer benefits. There are also new studies that show improvement in the management of obesity due to its rheosmin or raspberry ketone (4, 5).
Bananas are one of the best sources of potassium. They are also high in fiber and vitamin B6, and a good source of vitamin C, manganese, fiber, copper, and biotin. They are low in fat and high in fiber and water, which gives a fuller sensation.
Bananas contain beneficial antioxidants and have been studied for lowering blood pressure, controlling kidney disease and other health-related benefits (6, 7, 8).
Wash raspberries in cold water, drain and spread out on a cookie sheet lined with parchment paper and freeze overnight. Once frozen, divide out into freezer safe zip-locked bags.
Peel and cut bananas into circular slices. Then place on a cookie sheet lined with parchment paper and freeze for later. You can buy fruit in bunches when ripe and freeze them in bulk.
Healthful tip: When you prep fruit ahead of time you can easily prepare on-the-go smoothies. If you freeze fruit, it will last longer than fresh fruit, so you will always have it handy. You can also purchase frozen fruit from the frozen aisle at the grocery store.
Bananas add a thick and creamy texture to every smoothie. You can achieve this best when you freeze your bananas. They are also inexpensive, delicious, and nutritious.
Have a Healthful Day!
But today, we're here to give a little extra love to their dear cousins, veggies!
Eating a diet high in vegetables protects against chronic diseases and provides vital nutrients that help keep your body healthy and strong. Vegetables have many of the same health benefits as fruit. They protect against certain types of cancers, help reduce your risk of heart disease, promote lower calorie intake, and increase your consumption of important nutrients, such as potassium and fiber.
Our smoothie guide makes smoothies an easy breezy way to pack loads of nutrients into one convenient serving. And adding supplement enhancers to your smoothie will target benefits that are difficult to achieve with foods alone.
Many vegetables are high in vitamin C, a necessary component our bodies need to process collagen. Mixing Healthful Seasons Collagen Peptides to any smoothie may offer you the most efficient way of digesting and utilizing collagen. And collagen provides women with loads of health benefits. In fact, it's essential for healthy skin, hair, nails, and joints.
Okay…We know what you’re thinking! Beets in a smoothie???? But you can’t beet it! And once you try it, you’ll be hooked! Wait ‘till you see the colors you can make with these beets.
Health benefits: Beets are a low-calorie food that contain almost all the daily vitamins and minerals you need with additional plant compounds that offer an array of health benefits. This unique vegetable belongs to the same family as spinach, is an antioxidant and provides anti-inflammatory support. But the Beet goes on—studies also show that they balance flora by removing toxins from our bodies. They are high in folate, manganese, copper, and fiber with good sources of potassium, phosphorus, magnesium, vitamin C, iron, and vitamin B6 (1,2,3)
How to prepare for a smoothie: Cut the bottom root and top stem. Peel skin. Clean with cold water. Steam or boil until tender. Let cool. Cut beets into chunks. Cool and store in ‘fridge or freeze.
Healthful tip: Beets are low-calorie and rich in fiber. They are packed with vitamins, minerals and plant compounds that detox and protect against free radicals.
Health benefits: Broccoli is rich in glucosinolate and sulforaphane. These components are shown to have a protective effect against breast cancer. Broccoli is also high in vitamin K, vitamin C, folate(B9), chromium, and fiber. In addition, this veggie is a good source of vitamin A, vitamin B6, vitamin E, vitamin B2, omega-3 fats, protein, zinc, potassium, copper and iron. Broccoli also contains lutein and zeaxanthin, two powerful antioxidants (4,5).
How to prepare for a smoothie: Blending raw broccoli will make your smoothie taste bitter. We suggest you cut broccoli into florets. Lightly steam. Remove from heat and allow to cool. Then add to smoothie. Or, add frozen florets. If you want to use fresh broccoli: lightly steam, cool, and freeze on a cookie sheet lined with parchment paper. You can divide out by the cups and freeze in bags.
Healthful tip: Broccoli is an excellent source of folate, which protects against brain defects in growing fetuses. It’s a good source of beta-carotene (Vitamin A) and the antioxidants in broccoli may reduce the risk of certain cancers. Plus, it makes a bright green smoothie!
Health benefits: Carrots are packed with vitamin A and antioxidants (beta-carotene and others). Plus, they are a good source of vitamin C, vitamin K, vitamin B6, vitamin B3, vitamin B1, vitamin B2, vitamin E, biotin, fiber, copper, manganese, and potassium.
How to prepare for a smoothie: You can add slices of raw carrots to your smoothie or steam until soft, remove from heat and allow to cool. Then add to smoothie. Or freeze on a cookie sheet lined with parchment paper and divide out by the cups and freeze in bags. You can also puree carrots and freeze.
Healthful tip: Carrot juice is pricey at smoothie bars across the country. The news is out that these orange wonders can boost your metabolism, help blood sugar levels, strengthen bones and the antioxidants in them may support heart health and lower your risk of cancer (6). Plus, carrots offer a sweet taste!
Health benefits: Cauliflower is high in antioxidants (beta-carotene, beta-cryptoxanthin and more), vitamin C, vitamin K, folate, pantothenic acid, vitamin B6 and choline. Not to mention, it's a great source of fiber, omega-3 fats, manganese, phosphorus and biotin, and a good source of vitamin B2, protein, vitamin B1, potassium, vitamin B3 and magnesium. Cruciferous vegetables, such as cauliflower have been studied for lowering risk factors in certain types of cancer (7,8).
How to prepare for a smoothie: Steaming cauliflower before you add it to a smoothie is best. You can also grind chunks in a food processor and broil. Cool cauliflower in ‘fridge or freeze. It’s a good idea to allow frozen cauliflower to soften before adding it to the blender.
Healthful tip: Cauliflower is high in fiber and antioxidants that protect your body from harmful free radicals and contains almost every essential vitamin and mineral.
Health benefits: Celery contains high levels of vitamin K and is a good source of vitamin A, vitamin C, folate, manganese, potassium, and calcium. Studies have shown that celery has powerful antioxidants that protect our bodies against free radicals and has been studied for two possible compounds that could protect the body against cancer. The stalk of celery contains diverse compounds and have been researched for a variety of health benefits, including lowering cholesterol and blood pressure, reducing brain inflammation, reducing pain and supporting digestive health (9).
How to prepare for a smoothie: Cut the tops and bottoms of the stalk. Organic celery can be rinsed in cold water. Rub away any dirt. Non-organic celery should be rinsed and cleaned, and then soaked in a bowl of cold water with a teaspoon of baking soda. You can also use white vinegar. Keep cleaned celery stalks in the fridge and add a stalk or two to a desired smoothie.
Healthful tip: Celery is an important addition to your diet that offers a variety of health benefits.
Health benefits: Cucumbers are an excellent source of vitamin K, molybdenum, pantothenic acid and a good source of copper, vitamin C, phosphorus, manganese, potassium, biotin, and vitamin B1. Cucumbers contain phytonutrients that have the potential to lower inflammation and stress in the body. Mostly made of water, cucumbers hydrate and refresh skin. There are also studies on the positive anti-aging effects cucumbers have on skin (10,11)!
How to prepare for a smoothie: Clean under cold water, working away any dirt. You can choose to peel or not to peel—that is your decision! Unpeeled cucumbers have more fiber and nutrients, but you will still get plenty of freshness and nutrients without the peel.
Healthful tip: Cucumbers are a refreshing addition to any drink or smoothie! They are low in calories, high in fiber and important nutrients.
Health benefits: This leafy green is high in vitamin K, vitamin A, vitamin C, manganese and copper. Kale is also a great source of vitamin B6, calcium, fiber and a good source of iron, vitamin E, vitamin B2, magnesium, vitamin B1, potassium, phosphorus, protein, omega 3 fats, folate and vitamin B3. Kale is a prebiotic, super high in lutein content (the highest among the lutein-packed foods), a powerful antioxidant and contains anti-inflammatory properties (12).
How to prepare for a smoothie: Wash in cold water and drain. Inspect leaves. Add 1 to 2 handfuls to smoothie.
Healthful tip: Kale is a healthful powerhouse! It’s considered one of the most nutritious foods on the planet.
Health benefits: Spinach is high in antioxidants (beta-carotene & lutein). It rates among the highest vegetables in sources of iron, magnesium, vitamin B2, vitamin B6, vitamin K, vitamin E, folate, calcium, and potassium. It is also a source of vitamin C and phosphorus. It truly is a superfood(12).
How to prepare for a smoothie: Wash in cold water and drain. Inspect leaves. Add 1 to 2 handfuls of raw spinach to smoothie or puree larger amounts, freeze in ice cube trays and add 1 or 2 cubes to smoothie.
Healthful tip: Spinach is incredibly healthy and offers the highest source of iron and magnesium.
Health benefits: Summer squash (yellow/zucchini) is high in copper and manganese, a great source of vitamin C, magnesium, phosphorus, folate, fiber, potassium, vitamin B6, vitamin K and a good source of vitamin B1, zinc, omega-3 fats, vitamin B3, vitamin B2, pantothenic acid, calcium, iron, choline, and protein(13,14) .
How to prepare for a smoothie: Cut squash in slices/cubes and add fresh or place on a cookie sheet lined with parchment paper and freeze for later or puree larger amounts, freeze in ice cube trays and add 1 or 2 cubes to smoothie.
Healthful tip: Squash adds a creamy texture to your smoothie, which makes it feel heavier and more satisfying.
Health benefits: Winter squash is rich in antioxidants and potassium, high in vitamin A, and is a good source of vitamin C, fiber, vitamin B6, copper, manganese, vitamin B2, potassium, folate, vitamin K, omega-3 fats, magnesium, and vitamin B3(15).
How to prepare for a smoothie:
Preheat the oven to 400 degrees. Clean squash under cold water, making sure to rub away any loose dirt. Use a sharp chef's knife. Do not try to cut an acorn squash with a dull knife. Cut squash in half on each side until you hit the center. Grip each half by placing your fingertips inside the shell of the acorn squash and pulling apart. Place meat side up on a cookie sheet lined with parchment paper.
Brush with olive oil. Sprinkle with spices of your choice. Cinnamon, ginger, and allspice are good choices. Roast in the oven for 30-40mins. Let cool and freeze for later or puree and freeze in ice cube trays. You can add fresh after it is cooled down, but we suggest frozen squash to give it that refreshing taste.
Healthful tip: Squash adds a creamy texture to your smoothie, which makes it feel heavier and more satisfying.
Plucked from a full spectrum of beneficial colors‒blue, red, purple, orange, yellow, and green‒the fruits selected below contain high levels of vitamin C that help your body process collagen. And that folks is one of the many reasons we recommend fruit and veggie-packed smoothies to our customers.
Pairing Healthful Seasons Collagen Peptides to any smoothie rich in vitamin C can lead to enhanced health benefits. Research on collagen peptides suggests that these health benefits include healing, joint health, skin hydration and elasticity, and more.
Plus, fruit contain powerful antioxidants and other essential nutrients that may protect us against infections and life-threatening/altering illnesses, such as heart disease and cancer (1). Read more to find out the benefits of each of our Top 10 that go great with Healthful Seasons Collagen Peptides.
Fruit contains no cholesterol and low calories. They are low in fat and sodium and high in fiber. Many contain a good amount of the water-soluble L-ascorbic acid, better known as Vitamin C. Although an essential vitamin, we cannot synthesize vitamin C naturally in our bodies. To process collagen, we need Vitamin C. Many of us do not get enough of vitamin C, fiber, folate, and potassium. Fruits are sources of these important nutrients and more.
When you use frozen fruit, you do not need to add ice to your smoothie, and it gives it a thicker consistency. Frozen fruit also lasts longer than fresh fruit, so you will always have it handy if you prep beforehand or purchase fruit from the frozen aisle.
Once your fruit is frozen solid, transfer to zip-lock bags and toss back in the freezer. You can divide up your smoothie recipes if you do a large prep day with a variety of fruits and vegetables.
Healthful tip: The U.S. Department of Agriculture Food Safety and Inspection Service recommends freezing food as soon as possible, so that you maintain its quality. And, according to the FDA, food does not lose its protein value during freezing. You can store frozen fruit approximately 8-12 months, recommends the National Center for Home Food Preservation.
Health benefits: Apples contain vitamin C and fiber, as well as other nutrients. The benefits of apples go way back to the adage “an apple a day…” and it shouldn’t be overlooked or forgotten. There are oodles of phytonutrients ("phyto" means plant) boasting its antioxidants. This protects our overall health, including a healthy gut and digestive tract.
How to prepare for smoothie: You can either peel or leave the skin on and cut apples into cubes and add fresh or place on a cookie sheet lined with parchment paper and freeze for later.
Healthful tip: Freezing sliced-up fruit on parchment paper before dividing into freezer-safe zip-locked baggies prevents the fruit from sticking together, which makes it easier to retrieve the proper serving amount. Once you freeze all your sliced fruit, you can then divide ingredients by recipe.
Healthful tip: Apples add vitamin C and a good amount of fiber and sweetness to your smoothie.
Health benefits: Avocados contain pantothenic acid, potassium, magnesium, fiber, vitamin K, copper, folate, vitamin B6, vitamin E, vitamin C and monounsaturated fat. Facilitates absorption and conversion of carotenoids when mixed with foods, such as carrots (2).
How to prepare for smoothie: Cut avocado in slices/cubes and add fresh or place on a cookie sheet lined with parchment paper and freeze for later.
Healthful tip: Avocados add a velvety texture to smoothies, and with the added "good" fats, it makes it a more satisfying and lasting meal.
Health benefits: You probably guessed it: Bananas are one of the best sources of potassium. They are also high in fiber and vitamin B6, and a good source of vitamin C, manganese, fiber, copper, and biotin. They are low in fat, high in fiber and water, which gives a fuller sensation. Bananas contain beneficial antioxidants and have been studied for lowering blood pressure, controlling kidney disease and other health-related benefits (3,4). We respect bananas' health benefits so much, we harnessed it in our Spirit of the Morning Smoothie Enhancer with bananas, acai, lucuma, and maca.
How to prepare for smoothie: Peel, cut into circular slices, and add fresh or place on a cookie sheet lined with parchment paper and freeze for later. You can buy these in bunches when ripe and freeze them in bulk. Bananas add a thick and creamy texture to every smoothie. You can achieve this best when you freeze your bananas. They are also inexpensive, delicious, and nutritious.
Healthful tip: Bananas are low in fat and high in fiber, vitamins and minerals that contain important health benefits.
Health benefits: Blueberries contain fiber, vitamin C, vitamin K and manganese. But most impressive is the high concentration of complex nutrients that offer superior health benefits to us. Not only are they packed with antioxidants, but blueberries also contain unique anti-inflammatory phytonutrients. Research has been done on the high content of antioxidants in blueberries and how blueberries alter the risk of developing cancer (5, 6, 7).
How to prepare for smoothie: Wash in cold water and drain. Inspect the berries to be sure to remove any molded berries. Add fresh or spread out on a cookie sheet lined with parchment paper and freeze. Once frozen, divide out into freezer safe zip-locked bags.
Healthful tip: Adds color, sweet taste, and impressive nutritional value.
Health benefits: Kiwifruit is a powerhouse of vitamin C. In fact, it contains more vitamin C than an equivalent orange. Research has also shown that this tiny fruit packs a powerful protective antioxidant function as well (8). It also contains vitamin K, copper, vitamin E, fiber, potassium, and folate.
How to prepare for smoothie: You can leave the skin on the fruit if you prefer. Or you can cut the fruit in half and scoop out the insides. Add fresh fruit to the blender or puree and freeze in ice cube trays and add 1 or 2 cubes to smoothie.
Healthful tip: Kiwifruit is not only packed with nutrition, it also adds a creamy consistency to smoothies.
Health benefits: As you might have guessed, lemons and limes are both high in vitamin C. They also contain a good source of folate and smaller amounts of water-soluble B-complex vitamins and fiber. Lemons and Limes both contain antioxidants and anti-cancer properties. These little green and yellow powerhouses have been studied as anticancer agents (9,10).
How to prepare for smoothie: You can add the zest of the lemon or lime or you can squeeze the juice and use it fresh or freeze in ice cube trays to save for later use.
Healthful tip: Lemons and limes are nutrient dynamos! They add a fresh zest of taste to any smoothie! They also aid in preserving food. You can use lemon juice on the flesh of apples to prevent browning.
Health benefits: Pears contain fiber, copper, vitamin C, vitamin K and potassium. Although you can skip eating the skins of some fruit, consuming the skin of pears has shown to contain 3 to 4 times more nutritional value than the flesh of the fruit. And there have been studies on pears regarding gut health, the prevention of constipation and the antioxidant benefits (11).
How to prepare for smoothie: Make sure your pears are ripe. Cut stem and calyx (bottom) off from the pears. Slice in half and cut away the core and seeds. Pears are mostly flesh and when ripe these fruits are juicy. Cut in slices and add fresh or place on a cookie sheet lined with parchment paper and freeze for later or puree larger amounts, freeze in ice cube trays and add 2 or 3 cubes to smoothie.
Healthful tip: Pears offer nutritional value, they are juicy and sweet, which helps mask the bitter taste of some vegetables, such as kale.
Health benefits: Pineapples are high in vitamin C, manganese and a good source of copper, vitamin B6, vitamin B1, fiber, folate, and pantothenic acid. With its high vitamin C content, pineapple is a water-soluble disease-fighting antioxidant that protects against free radicals in the body. It also contains bromelain, a group of enzymes, which help break down proteins. Bromelain has also been studied for its potential to fight colon cancer and suppress breast cancer cells (12,13,14).
How to prepare for smoothie: One of our favorite pineapple smoothie recipes is our Poolside Pineapple Smoothie.
To get started with a fresh, whole pineapple, cut the top and bottom off using a sharp knife. Stand the pineapple upright and cut the peel away. Remove any rough parts of the peel using a smaller paring knife.
Once smooth, hold pineapple upright and cut lengthwise. Slice pineapple in chunks. Or you can purchase fresh slices of pineapple from the produce section. You can also use canned pineapple. Once you have your pineapple wedges, spread out on a cookie sheet lined with parchment paper and freeze. Once frozen, divide out into freezer-safe zip-locked bags.
Healthful tip: Pineapple adds sweetness to your smoothie and is great at masking the bitter taste of some vegetables, such as kale.
Health benefits: Raspberries are high in vitamin C, manganese, and fiber. These tiny fruits also contain copper, vitamin K, pantothenic acid, biotin, vitamin E, folate, magnesium, and omega-3 fats. But that’s not all! These incredible berries have a diverse panel of antioxidant and anti-inflammatory phytonutrients with anti-cancer benefits. There are also new studies that show improvement in the management of obesity due to its rheosmin or raspberry ketone (15,16).
How to prepare for smoothie: Wash in cold water and drain. Inspect the berries to be sure to remove any molded berries. Add fresh or spread out on a cookie sheet lined with parchment paper and freeze. Once frozen, divide out into freezer safe zip-locked bags. Then you're ready for use! Can we suggest our Coconut Raspberry Smoothie?
Healthful Tip: Adds color, sweet taste, and impressive nutritional value.
Health benefits: From Classic Strawberry and Banana to berry medleys, strawberries are a frequent sighting in the smoothie world. And their health benefits certainly support their frequent use! Strawberries are loaded with antioxidants high in vitamin C, manganese, folate, potassium, and are a source of iron, copper, magnesium, phosphorus, and vitamin B6, vitamin K and vitamin E. They also contain a good amount of fiber. These berries have been studied for their antioxidant and anti-inflammatory benefits (17,18,19).
How to prepare for smoothie: Wash in cold water. Slice and place on a cookie sheet lined with parchment paper and freeze. Once frozen, divide into freezer-safe baggies.
Healthful tip: Adds fun pink-red color to your smoothie, sweet taste, and impressive nutritional value.
Seasonal tip: Look for a local farm/farmer's market to pick your own fruits. This can be a fun outing for the family and an excellent way to support your local farmers/businesses.
Have a Healthful Day!
Previously, we listed strawberries as one of our top ten fruits for smoothies and it’s all too easy to see why. At Healthful Seasons, we’re all about real, easy (and delicious) full body wellness. And strawberries check all the boxes.
Number one, this sweet superstar is loaded with nutrition. Just 100g (about half a cup) of strawberries provides 56 mg of vitamin C (also known as ascorbic acid) (1). That’s a significant chunk of the 75 mg that women are recommended to consume each day (2).
And our bodies (including our hair and our skin) love vitamin C. In fact, vitamin C is required for collagen synthesis (3, 4, 5). We go more in depth about why women need collagen peptides in another post, but the short of it is that collagen helps the body heal wounds (3, 4).
Collagen supplements have been shown to increase skin elasticity and hydration, and decrease wrinkle depth without any adverse health effects (6, 7, 8, 9). And studies show that consuming vitamin C with collagen supplements improves their effectiveness (10).
Vitamin C is also an important antioxidant that can even help regenerate other antioxidants in the body (3). Due to strawberries' antioxidant properties, multiple studies have suggested that increasing your consumption specifically of strawberries can positivity impact your health (11).
That’s because antioxidants help the body remove free radicals. Free radicals may enter the body from a variety of sources such as cigarette smoke and air pollution. And the oxidative stress they trigger can damage cells and seems to play a role in common diseases like cancer, cardiovascular disease, Alzheimer's disease, and diabetes (3, 12).
Due to vitamin C’s antioxidant properties, researchers are investigating whether increasing our vitamin C consumption through fruits (like strawberries!), veggies, and supplements can help us prevent these diseases (3, 5).
Not to mention, strawberries are high in manganese, folate, and potassium. They’re also a good source of iron, copper, magnesium, phosphorus, vitamin B6, vitamin K and vitamin E (1).
These berries are also one of the easiest, most versatile fruits to use in smoothies. Especially when purchased or frozen in season, they have a natural, guilt-free sweetness that can take your smoothie to the next level.
Bonus - keeping your strawberry stash in the freezer instead of the fridge will dramatically reduce the amount of berries that end up being thrown in the trash due to spoilage. What's more, when frozen, strawberries can replace ice which can seriously water down your favorite beverage’s flavor.
Fortunately, pre-packaged frozen strawberries can be found in any of your local grocery stores. It’s also extremely simple to make your own frozen batch.
Healthful tip: We recommend buying organic strawberries. Year after year, nonorganic strawberries are listed as one of the “dirty dozen” (13). In USDA’s tests, 99% of nonorganic strawberry samples had residues of at least one pesticide. Some of the pesticides found have been linked to cancer and reproductive and developmental damage.
To prepare fresh strawberries for freezing, wash in cold water. If you have a powerful blender, you can simply cut off the leaves and freeze whole. Otherwise, slice. Lay prepared strawberries on parchment paper on a cutting board and freeze (this prevents the strawberries from freezing in one big mass). Once frozen, transfer the strawberries into freezer bags.
Strawberries lay the sweet, fruity foundation of so many great smoothie recipes. Strawberry Protein, Triple Berry, Almond Butter and Jelly, Strawberry Spinach... and the list goes on.
We share one of our favorite recipes--a Classic Strawberry Banana Smoothie--at the end of this blog.
If you're looking to venture off and make your own strawberry smoothie creation, you're in luck because it couldn't be easier. We cover all the basics for smoothie creation (and why we love smoothies!) in our Smoothie 101 guide.
For a strawberry smoothie, we recommend starting with one cup of frozen strawberries, adding a thickener (1 frozen banana, 1 avocado, or 1/2 cup of yogurt), 1 scoop of a smoothie enhancer and/or collagen peptides and tweaking from there.
Mix in 1/2 to 1 cup of liquid (milk, almond milk, oat milk, coconut milk, juice, green tea, or coconut water) if you'd like it thinner or are looking to give the flavor a new depth.
If you'd like some extra protein, mix in 1 tbsp of your favorite nut butter for a fun PB&J flavor profile or 1 tbsp of chia seeds for a more neutral flavor.
Other optional add-ins to try: 1-2 cups of leafy greens (spinach or kale), 1-2 tsp sweetener (honey, agave, maple syrup etc.), and/or a dash of spice (cinnamon, cloves, nutmeg, vanilla extract, or almond extract).
This powdered fruit blend (acai, banana, and lucuma) is an antioxidant powerhouse. With one scoop, you can quickly multiply the antioxidant benefits you’re receiving from the strawberries in this classic smoothie.
This blend is particularly rich in polyphenolic compounds including anthocyanins. Anthocyanins are a natural compound that helps give nutritious fruits and vegetables like acai, grapes, and purple cabbage their red, blue, and purple colors (15). Studies show that anthocyanins have antioxidant and antimicrobial properties (15, 16).
Plus, Spirit of the Morning Smoothie Enhancer helps you to reach your recommended daily values for vitamin A, vitamin C, vitamin B6, Beta-carotene, Zinc, Potassium, Iron, Niacin (3), fiber, and the healthy fatty acids Omega-6 and Omega-9.
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In fact, in multiple quality studies, researchers found that taking collagen every day increased the hydration and elasticity of participants' skin, and decreased the depth and appearance of fine lines (1, 2).
If you're like us, maybe you want to look into the range of studies behind the claim for yourself. In that case, we suggest checking out PubMed (the U.S. government's database of research articles). Try searching "collagen skin" to pull up some of the latest research supporting the use of collagen for that skin glow up.
At Healthful Seasons, we use this database all the time--it's one of our favorite resources for finding accurate and up-to-date information on women's health and wellness. That's because we always check for the quantity and quality of studies backing up supplements and ingredients before we ever consider adding them to our offerings.
Honestly, there haven't been enough studies to tell us for sure. The studies that are out there have way too small of samples or have only tested animals. And Healthful Seasons will NEVER claim a benefit that's not fully supported by research yet.
That's why our Best Collagen Peptides with Types I & III Collagen uniquely includes L-Carnitine in its formula for those customers looking for support with finding or maintaining a healthy weight.
Other major collagen companies do not include this amino acid in their formulas so their claims of supporting weight loss are often on shaky ground.
In our bodies, L-Carnitine is the little “train” that transports fatty acids to the part of the cell that burns up fat to make energy: the mitochondria.
There is way more scientific evidence that supplementation of L-Carnitine may support weight loss than there is for typical collagen supplement blends (3).
That's not to say that collagen peptides shouldn't play an important role in a women's health routine. In addition to supporting healthy skin, collagen has loads of other potential benefits for women, too, including joint support and even hair and nail growth.
Health, happiness, and confidence is always the goal at Healthful Seasons.
That's why we recommend taking our Best Collagen Peptides with L-Carnitine alongside a healthy meal plan and exercise.
By far our favorite recommendation when starting a health and wellness journeys is working in more smoothies--we even developed a smoothie guide to help you make the most out of this easy meal.
Why smoothies?
Smoothies make it so easy (and delicious) to get in your daily recommended amount of fruits and veggies. Avocados, spinach, and even squash are all veggies that work great in smoothies!
Never had a veggie smoothie you actually enjoyed? Then we recommend giving our Green Monster Smoothie a go. It's creamy, perfectly sweet, and sure to win you over.
Bonus--smoothies are the perfect vessel for our unflavored collagen peptides. Our favorite fruits pack smoothies with vitamin C which actually helps the body build collagen to support that healthy skin we were talking about (4, 5, 6).
In addition, smoothies are the easiest way to ensure that we spread out our protein intake evenly throughout the day to maximize healthy muscle gains. Some studies suggest that our bodies are only able to use 20-25 grams of protein per meal, so loading it all up into one meal is unlikely to be as beneficial as consuming healthy amounts of protein 3-4 times a day (7, 8).
Typical smoothie ingredients like Greek yogurt, nut butters, nuts, chia seeds, and even tofu are all great sources of protein.
Lastly, it's super easy to get the health benefits you want out of this quick meal with the addition of smoothie enhancers. Need to destress from a long day? In addition to other health benefits, a smoothie enhancer with ashwagandha may help to reduce your cortisol level and find some much needed peace.
Looking for a mood boost or immunity support? Check out our Spirit of the Morning Spirit Enhancer--a unique antioxidant powerhouse fueled by acai, maca, lucuma, and banana.
Whatever your health goals--weight loss, muscle gain, improved mental health, lower anxiety levels, or healthier skin--with the right ingredients and supplements, smoothies can be your best friend.
Summer is just around the corner and we are reminding our customers about one of our favorite poolside smoothies! This recipe features two of our favorite fruits for smoothies (pineapple and banana) and follows our smoothie guide's easy outline for smoothie perfection.
The end result is packed with vitamin C (an antioxidant our body needs to synthesize collagen) as well as B vitamins.
Add Healthful Seasons hydrolyzed collagen and you have yourself a healthy serving of collagen protein which has loads of benefits for women. We're talking healthy hair, glowing skin, and strong joints.
Healthful Tip: Before making smoothies, purchase fruit in bulk, cut and freeze. Freezing sliced-up fruit on parchment paper before dividing into freezer-safe zip-locked baggies prevents the fruit from sticking together, which makes it easier to retrieve the proper serving amount. Once you freeze all your sliced fruit, you can then divide ingredients by recipe.
For fresh, whole pineapple, grab the crown of the pineapple and twist it off. Then yell out, "The Queen has been dethroned!" (The last part is very important.)
Lie the pineapple on its side and cut the top and bottom off using a sharp knife.
Stand the pineapple upright and cut down the center.
For each half, line up your knife with the edge of the core and slice down and slightly inward, toward the middle.
After removing the core, slice in half, rotate and slice down, but do not cut through the skin. Rotate and cut ½ inch-sized slices.
Using the knife, slice underneath the pineapple chunks and above the skin of the pineapple to free the pieces.
Once you have your pineapple wedges, spread out on a cookie sheet lined with parchment paper and freeze. Freeze for at least 6 hours or overnight. Once frozen, divide out into freezer-safe zip-locked bags.
Healthful tip: If a fresh whole pineapple is too much, you can purchase fresh slices of pineapple from the produce section. You can also use canned pineapple chunks.
Healthful tip: Pineapples are high in vitamin C, which you need to process collagen (1, 2, 3). Pineapples also contain manganese and a good source of copper, vitamin B6, vitamin B1, fiber, folate, and pantothenic acid. With its high vitamin C content, pineapple is a water-soluble disease-fighting antioxidant that protects against free radicals in the body. It also contains bromelain, a group of enzymes, which help break down proteins. Bromelain has also been studied for its potential to fight colon cancer and suppress breast cancer cells (4, 5, 6).
Peel and cut bananas into circular slices.
Place banana slices on a cookie sheet lined with parchment paper and freeze for later. You can also add fresh slices to your smoothie.Bananas add a thick and creamy texture to every smoothie, especially when they're frozen.
Prepping the fruit and freezing it is the hardest part. Making the smoothie is a breeze! Just toss your ingredients in and blend away! Full ingredients and instructions are below.
Healthful tip: You probably know that bananas are one of the best sources of potassium. But they are also high in fiber and vitamin B6, and a good source of vitamin C, manganese, fiber, copper, and biotin. When you peel a banana and see the dense fruit inside, it’s hard to believe that bananas are low in fat, high in fiber and water. Bananas also contain beneficial antioxidants and have been studied for lowering blood pressure, controlling kidney disease and other health-related benefits (7).
Seasonal tip: Bananas are NEVER out of season! They are inexpensive, delicious, and nutritious. You can stock up and freeze them or buy fresh.
Smoothies are a handy way to pack these daily nutrients into one convenient serving. Adding supplements, like Healthful Seasons smoothie enhancers to different smoothie recipes will pack that one-shot serving with an extra nutritious boost. Smoothie enhancers add benefits that are unmatched with foods alone.
Collagen peptides are one of the most beneficial smoothie enhancers for women. As we age, the levels of collagen in our body drops. Lower collagen contributes to crepey skin, joint pain, weakening muscles, wrinkles, gastrointestinal problems and more.
Mixing a Healthful Seasons hydrolyzed collagen to your smoothies may offer you the most efficient and effective way of digesting and utilizing collagen.
Healthful tip: To process collagen, we need vitamin C (1, 2). To help your body digest hydrolyzed collagen. That’s right! Without it, the collagen cannot do its primary job, which is to strengthen and restore skin, nails, and hair.
Did you know that not all forms of Vitamin C are equal in terms of effectiveness? The most popular and well-known Vitamin C source is ascorbic acid, but it can sometimes cause gastrointestinal issues. This is why it makes sense to find a good alternative, such as Calcium Ascorbate.
Calcium ascorbate is a more stable and effective form of Vitamin C and will provide greater health benefits than ascorbic acid.
Nowadays, smoothie and juice bars are all the rage. As we navigate the pandemic, many of us are willing to pay a big price to protect our health. The average price range of a smoothie is approximately $5 to $7, and with each extra smoothie enhancer or booster that price goes up.
With some prep time and the right ingredients, there’s a more economical way. Purchase your own fruits and vegetables and smoothie enhancers so that you have control over what’s in your smoothie.
When you’re in control of your daily diet, you can control your nutritional intake whether for your wellness journey that means minding calories, added sugar, protein, or nutritional diversity. It all depends on your goals: weight gain, weight loss, and maintaining weight can all be accomplished with smoothies.
For example, smoothies are one of the best snacks to support strength training goals. Just add in common high protein ingredients like Greek yogurt, chia seeds, flax seeds, nuts and nut butters, or oats.
Best of all, eating more of these nutrient-dense foods can reduce your risk of heart disease, decrease your risk of chronic diseases, and protect against certain cancers.
Healthful tip: Eating fruits and vegetables may make you happier (3, 4, 5, 6).
Step 1: Choose your fruit/vegetable and wash it.
Need some inspiration? Check out our top ten recommendations for fruits and veggies.
Step 2: Choose your extras (i.e. yogurt, spices, chia seeds, etc.)
Step 3: Choose your smoothie enhancer(s) (i.e. Collagen, Ashwagandha, Maca, Acai, Lucuma)
Step 4: Toss it in a blender.
Step 5: Hit the power. Pour and enjoy.
Yep. That’s how easy it is!
But there are all sorts of ways to achieve nutritional needs, a variety of flavors, consistencies, and colors. You can even make fun smoothies to celebrate the seasons throughout the year. For instance, nothing beats a Poolside Pineapple Smoothie in the summer!
With fresh fruit, you can make drinkable smoothies, and with frozen fruit you can make ice-cream-like bowls that are delicious and nutritious. All can be blended with any Healthful Seasons smoothie enhancer to add that extra boost of nutrition to your diet.
Women are busier than ever. We get it. We understand. We’ve lived it and we’re still swinging through the zoom life along with you. So, trust us—prep ahead of time! Take one day out of the month to bulk buy, prep, refrigerate or freeze, so that you can easily toss your pre-measured smoothie ingredients in a blender throughout the week.
Wash vegetables under cold water. Combine 24 ounces of cold water and 8 ounces of white vinegar in large bowl. Soak vegetables in this solution for about 5 to 10 mins to clean bacteria and loosen dirt. Scrub your root vegetables (i.e. carrots, celery, beets) with a vegetable brush to get rid of the remaining dirt.
Seasonal tip: Bulk buy fruit and vegetables when in season or on sale. Typically fruit and vegetables at the peak of ripeness can be found discounted. This makes it more economical and convenient to freeze. Try to purchase your fruit and vegetables over a weekend so that you can prep for the next couple weeks (or even months). If you get this down, you will find it much easier to prepare your smoothies throughout the week.
Healthful tip: Since spices, seeds and nuts have a longer shelf life, buy on sale, and prep your pantry for daily use.
Healthful Seasons is dedicated to providing quality products that improve the overall health and wellness of all women.
That means every ingredient in our products is always thoroughly researched to ensure safety and quality while providing real health benefits.
We are women, professional colleagues, mothers, wives, daughters, sisters, friends and more. We are you. We have paved some of the way and want to share our experiences—our failures and our successes. We accept advice from all, especially our matriarchs of the world.
With a plethora of information on the web, it’s difficult to find reliable and trustworthy information. Which is why we made it a priority to gather a list of helpful websites that focus on health and wellness resources for women. All the websites below are reliable and trustworthy. Healthful Seasons’ co-owner and President, Michelle Baldini, MLS, personally vetted the websites using the American Library Association’s guidelines on evaluating information.
If you have any questions about these resources, please reach out.
The American College of Obstetricians and Gynecologists
Science-backed information on women’s health directly from medical experts. Operated by a non-profit professional organization of 60,000 OB-GYNs, medical students, and professionals in women’s health care. Easy-to-read articles from experts, quick FAQs and patient stories on over 100 topics in women’s health like menopause, fertility, healthy eating and heart health.
EatRight.org
A website by the world’s largest organization of food and nutrition, the Academy of Nutrition and Dietetics. One of the coolest things about this organization is that it was founded by a group of women during World War I, whose vision was to improve public health and conserve food. Today the organization is made up of over 100,000 credentialed dietetic and nutrition practitioners. The site provides videos, recipes, apps and articles featuring evidence-based health and nutrition information for consumers.
FoodSafety.gov
Wondering if those leftovers hiding in the back of the fridge are still safe? Just get into freezing your own produce and want to date your stash? We’ve been there. The USDA, CDC, and FDA joined forces to create a website with all the charts you need. While you’re there, take a peek at the research-backed blog for tips on washing produce, packing lunches or handling raw meat for reassurance during meal time. Plus, find all the facts on the latest food recalls and outbreaks.
Healthy Women
Commercial-free website managed by a team of experts with a mission to offer health education to women, ages 35 and up. Supported by funders. Credible, health-related content. The Real Women, Real Stories section is relatable and informative.
MedlinePlus
Why is Folic Acid recommended during pregnancy and why are all my favorite brands jumping on the acai train? This is a great place to start your research on any supplement or drug’s benefits and uses, side effects and safety concerns. The website also shares quality overviews on a wide range of health topics from antioxidants to cervical cancer with lots of linked studies and websites to learn more. Curated by the U.S. National Library of Medicine, supported by tons of quality references and free of advertisements.
Healthful tip: Find out why Healthful Seasons include ingredients like ashwagandha, acai, and maca in our products by reading the quick summaries of their researched benefits on MedlinePlus.
Menopause.org
A website from the North American Menopause Society (NAMS) sharing the latest recommendations on women’s midlife health. Use the search feature to find a certified menopause clinician near you or check out the notetaking guides to help you track potential Menopause symptoms to share with your doctor. The website also offers a video series on midlife health topics and shares health professionals’ reviews of the most popular books on Menopause. NAMS is a non-profit supported by 2,000 members with professional backgrounds in medicine, nursing, sociology, psychology, nutrition and education.
National Institute of Mental Health
The National Institute of Mental Health (NIMH) is a federal agency dedicated to gathering research on mental disorders. In a section dedicated to women’s mental health, discover how common mental health disorders may affect females differently and find valuable information on the mental health concerns unique to women. An essential stop with numbers to health hotlines, informative brochures, statistics, videos and research reports on clinical trials.
Nutrition.gov
This credible website from the U.S. Department of Agriculture contains the latest information on healthful eating choices. You can get information on types of herbal supplements, meal planning, recipes, dietary guidance, apps for food safety and information on the foods we eat.
NutritionFacts.org
Website with resources and science-based nutrition research with much of it delivered in short video modules. There’s a special section for women with loads of important information. A non-commercial site and a nonprofit charity founded by New York Times Best Selling author, Dr. Michael Greger who donates all of his profits back to the organization.
The Nutrition Source
Faculty from the Harvard T. H. Chan School of Public Health’s Department of Nutrition and invited experts clear up nutrition misinformation. Check out their evaluations of popular diets, their coverage of recent news in nutrition and their healthy recipes. No advertising or industry sponsorship.
Pubmed.gov
A huge(!) collection of over 32 million research articles on the topic of health provided by the National Library of Medicine. All the nitty-gritty details about the latest scientific studies on the chemical composition, medical benefits and potential risks of any ingredient / supplement imaginable from collagen to green tea.
Healthful tip: Research gathered on PubMed influences all our ingredient choices in our products and our irresistibly health-packed recipes. Look up studies on the health benefits of some of our favorite ingredients for yourself! Acai is a key ingredient in our Spirt of the Morning smoothie enhancer and we love pineapple in our collagen-enhanced smoothies (like our Poolside Pineapple Smoothie).
U.S. Department of Health and Human Services Office on Women’s Health
The Office of Women’s Health (OWH) coordinates women’s health issues and initiatives across the U.S. Department of Health and Human Services (HHS). It works to address concerns and challenges by advancing, advocating and improving on women’s health issues across the U.S. The website is full of excellent educational information and resources for all women.
After exploring our favorite trustworthy resources, consider checking out our shop and discover how Healthful Seasons products use the latest research for you.
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Ashwagandha is believed to be an effective adaptogen: a product that helps the body manage stress. Recent research has shown some positive effects in lowering anxiety and encouraging better sleep (1). It is thought that the root of the ashwagandha plant may have calming properties that help lower the cortisol levels in our bodies.
In fact, ashwagandha has been studied for its effectiveness on reducing stress and anxiety in human-participant clinical research (2). It may also improve energy, help regulate blood sugar, and improve memory and brain function.
Oh, and one more perk--it may also help boost your sex drive (3). This might be a daily add-on to your diet so that you can relax, stay clear-headed throughout the day, and end it on a good note.
More recently (and timely), ashwagandha has also been studied as a potential drug molecule that might inhibit the activity of SARS-CoV-2Mpro (4). Further, ashwagandha root extract withanolides has been used for thousands of years for its therapeutic properties, including anti-inflammatory, anticancer, antioxidant, antiproliferative and anti-tumor.
If you decide to give ashwagandha a try, be sure to select a supplement that contains root extract withanolides, which are the active ingredients in ashwagandha. As always, it is important to first consult your doctor before taking any supplement. This is especially true if you have a health condition, if you are taking prescription medications, or if you are pregnant or nursing.
Available as a smoothie enhancer, Healthful Seasons Winter Cherry: Ashwagandha Powder Root Extract withanolides and Tart Cherry is a delicious way to add ashwagandha to your diet. Healthful Seasons supplements are handmade in the USA in a Current Good Manufacturing Practice (CGMP) facility. Winter Cherry smoothie enhancement powder is an extract from the root of the Ashwagandha plant.
1. Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014 Dec;20(12):901-8. doi: 10.1089/acm.2014.0177. PMID: 25405876; PMCID: PMC4270108.
2. Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study. Cureus. 2020 Feb 23;12(2):e7083. doi: 10.7759/cureus.7083. PMID: 32226684; PMCID: PMC7096075.
3. Dongre S, Langade D, Bhattacharyya S. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. Biomed Res Int. 2015;2015:284154. doi: 10.1155/2015/284154. Epub 2015 Oct 4. PMID: 26504795; PMCID: PMC4609357.
4. Shree P, Mishra P, Selvaraj C, Singh SK, Chaube R, Garg N, Tripathi YB. Targeting COVID-19 (SARS-CoV-2) main protease through active phytochemicals of ayurvedic medicinal plants - Withania somnifera (Ashwagandha), Tinospora cordifolia (Giloy) and Ocimum sanctum (Tulsi) - a molecular docking study. J Biomol Struct Dyn. 2020 Aug 27:1-14. doi: 10.1080/07391102.2020.1810778. Epub ahead of print. PMID: 32851919; PMCID: PMC7484581.
]]>Collagen has so many health benefits for women, that we devoted a whole blog post to exploring the many reasons why women need collagen.
But New York dermatologist Whitney Bowe, author of The Beauty of Dirty Skin: The Surprising Science of Looking and Feeling Radiant from the Inside Out sums it up well: collagen is "... the glue that holds the body together."
Unfortunately, as we age, our bodies’ production of collagen naturally slows down. The cell structures weaken and our skin gets thinner. The result is reduced elasticity in our skin and the appearance of wrinkles.
Luckily, research suggests that taking collagen supplements can prevent and even reverse some of this damage by increasing our skin elasticity and hydration, and decreasing wrinkle depth (1, 2).
Not to mention, collagen is fundamental for healthy joints, hair, and nails (3).--
Blueberries are one of our top ten favorite fruits for smoothies and it's no secret why.
Blueberries are packed with nutrients like fiber, vitamin C, vitamin K and manganese (4). But most impressive is the high concentration of complex nutrients that offer superior health benefits to us. Not only are they packed with antioxidants, but blueberries also contain unique anti-inflammatory phytonutrients (5).
Research even suggests that the high content of antioxidants in blueberries may help to reduce blood pressure and the risk of developing cancer (5).
Research is clear: protein plays an essential role in helping us meet many of our wellness and healthy aging goals, whether that's losing or maintaining healthy weight, gaining muscle, or simply feeling healthier and more energetic.
As an example, one study with women over 64 found that adding additional protein to the participants' daily diets resulted in significantly more muscle gain and fat loss compared to resistance training alone (6).
Currently, the recommended daily allowance of protein for adults 19 and over stands at 0.8 grams of protein per 1 kg of body weight (0.36 grams per pound) (7). That would mean that a woman who weighs 170.6 lbs. (the average weight for American women) (8), should consume about 62 grams of protein a day to meet her basic nutritional needs.
However, there is an increasing amount of research that suggests that these recommendations are only suitable for young adults. Recent studies are actually finding that as we age, we need to increase our protein intake beyond this RDA in order to maintain healthy muscles and bones (7).
Women especially need to be sure that they're getting the amount of protein that their body needs as they get older.
For one, according to the National Osteoporosis Foundation, since women tend to have smaller, thinner bones than men, we're at a much higher risk for osteoporosis (9). Once we start losing our estrogen, our bones start losing some protection, only making our bones more fragile.
As a result, a whopping 80% of Americans diagnosed with osteoporosis (weak and brittle bones) are women and one out of three postmenopausal women are affected by osteoporosis (9). Further, because of the condition, one in every two women over age 50 will break a bone (10).
But the good news is that we can reduce our future risk of osteoporosis by ensuring that we incorporate enough protein into our diets (9).
Adding a scoop of nut butter, nuts, Greek yogurt, or chia seeds to a smoothie is an easy and delicious way to meet your daily protein target.
But most importantly, smoothies are a practical way to help us spread out our protein intake throughout the day.
While there isn't consensus yet, some studies suggest that our bodies can only use about 20-25 grams of protein per meal for muscle building (11). That means loading one meal with tons of protein powder is unlikely to do much good for our bodies. Instead, whether our goal is muscle building or overall nutrition, it is widely recommended that we spread out our protein intake evenly across the day and pair that protein with a variety of nutrients (think fruits and veggies!) and amino acids (11, 12).
Whether we're struggling to increase your protein intake in the morning, afternoon, or during your snack, a smoothie offers a practical solution. With the addition of Healthful Seasons Collagen Peptides and smoothie enhancers, we're guaranteed a well-rounded nutritional profile.
Have a Healthful Day!
I GET YOU. I HEAR YOU. I AM YOU.
To my next-in-line Menses…
Welcome this phase in life. Throw a party every time your friend, the Red Devil arrives.
When you’re running to the drug store for some tampons, grab yourself a bottle of wine while you’re at it! Throw on a nice comfy sweater and wrap yourself in one of those cozy warm blankets, and then crash in front of the TV and watch those cheesy romantic comedies. I know some of you will want to, even if the moody Red Devil has possessed your body. Yes, I get it, you’ve got cramps and you’re bloated during this time, but lucky for you, this only lasts during PMS.
Soon, the time will come when you’ll hate that romantic comedy full of the characters always madly in love by the end of the story. A nice Happily Ever After, tied up in a pretty little bow. And when your menses goes away, you won’t be able to even look at someone wearing a sweater and if that cozy warm blanket even brushes your leg on the couch, you’ll turn into a ball of fire.
Soon enough those one-a-month Red Devil visits will be an everyday occurrence, and you’ll start to think, the Red Devil didn’t leave, I have become the Red Devil.
But…I digress…like I said…enjoy your menses! It’s a wonderful, beautiful time in your life where you are just beginning to bloom.
To my Perimenopause friends…
Hang in there. Don’t beat yourself up if you’re losing control. You know what I’m talking about, right?
You have an-outer-body experience where the real you watches the peri-you scream at your kids, husband or significant other, one minute and falls into a blubbering mess the next.
Know that one day those hot flashes will subside, so no more hanging your head out the window in below zero weather or keeping the A/C on in the wintertime. Yes, it all calms down over time. Promise.
And, to my Menopause women…
At 54, I’m walking the tightrope between menopause and post-menopause.
I still get hot flashes every so often, but they are nothing compared to what they once were. At one time, my hot flashes were so intense that I would strip the layers down to a tank and not care where I was. I could’ve been in front of the Pope himself, and still, I’d take it all off.
The only thing I wanted—I needed—was to put the fire out that was burning inside. Every sliver of clothing would be drenched from sweat. And, what happens to sweat when it sits on the body? It tangos with the bacteria on your skin and releases bad odor. No amount of expensive perfume will cover this up.
This is why one of the first products I worked on was our Cool Flash—a roll-on cooling product that instantly cools you down (currently working on new packaging for this so for those customers who love this product, it will be coming again soon!).
There’s a lot that comes along with the perimenopause and menopause stage of life for women. We deal with an onset of migraines, anxiety, depression, weight gain, brain fog, insomnia, anger and so on.
My 20's was like the blurred scene you see when you're peering out the window of that fast train you're riding. Women like me have gone through her 40’s—maybe she even loved her 40’s like I did. I felt beautiful in my 40’s—even more so than I did in my 20’s and 30’s. So, if you’re in this stage—ENJOY every minute!
The way I felt in my 40's was in stark contrast to the way I felt when I turned 30. I celebrated a little too much, so much so that my husband pulled me out of the bushes in the front of our house after a night out with friends (someone pushed me—I swear!).
I told myself and others that I was "depressed" about turning the BIG 3-0. Looking back, I wasn’t depressed, I was just having a difficult time transitioning into a new phase of life.
My 30’s were wonderful. It’s when I reached goals that I never thought possible when I was a young awkward kid with learning disabilities. And my 30’s was when all four of my children were little and lived with me, under the same roof. It was when I'd look forward to Friday nights, just so we all could play family games and watch movies together, all curled up on the couch.
So by the time I reached 50, I just knew I was ready to take this decade on! For my 50th birthday I even celebrated by going to a rock concert (and I was even invited up on the stage😉). I even checked off something on my bucket list and rode a mechanical bull. I thought, “I got this!” Nothing can knock me off my saddle!
But, unlike my 40’s, the beginning of my 50’s was rocky. I was not prepared for what was to come.
As you approach your 50’s, your estrogen takes its slippery slide down. You just need to make sure you don’t go with it. When you hit this phase of your life, you’ve been through too much and it doesn’t make sense to throw in the towel now.
Think about what you’ve accomplished in your life. What are you most proud of? For me, it’s my kids. When I look at how close they are to each other, I think, I did something right. I know my time and energy was spent well on them.
And, speaking of time and energy—guard this in your 50’s. You’ve earned it and you deserve it. Spend your time and energy on the things you most care about—especially YOU.
Take time to take care of yourself with regular visits to your doctor and annual tests, like your mammogram. My guess is you’ve spent all these years working and building up your career or raising your kids or both! Now is the time you can relax a bit and think about you.
I’m here to tell you that even though it seems like the world, as you knew it, is unfamiliar territory and you’re having trouble navigating the rockiness, there are lots that you can do to manage your hormones.
If you don’t want to go on hormone therapy, don’t. If you think it’s the best for you, do it. If you don’t trust your doctor to have these conversations with, find a new one.
My doctor has been with me every step of the way and I am so grateful that there are still good health care professionals like her in this world. She allows me to make the decisions.
No one knows your body better than you. There are so many options out there, just find what’s right for you. Whatever you decide, I’m sending lots of love and brave thoughts to all the women reading this.
With that, here are 4 tips I’ve found useful to help you through menopause:
Not everyone has a strong family core.
I know my mother went through menopause with an abusive husband and mega stress in her life, so she’s my hero for this.
My situation is different. At this stage of my life, I am blessed beyond a thousand stars to have a supportive family unit.
It wasn’t just a natural thing. We worked on it with honesty, openness, humility, and humor.
Putting work into my relationships with my husband, children, mother, siblings, and others is one of my biggest accomplishments. I’d include my grandchildren in this, but they’re not work in my eyes. They are my Prozac.
I cannot express how important it is for women to have other supportive women in their lives.
Why?
Because biologically we connect on the deepest level. Most of us get periods until we don’t. All of us will go through hormonal changes.
Having women in your life who you can trust—someone who can offer a shoulder to cry on with no judgement; a friend to laugh with; to vent to; to check out with so that you can pull up your “big girl pants” and tackle that next step in life, is priceless.
I’m blessed with many friends, all of whom I adore. I have a range of friends, who are in different places in their professional careers and personal lives. Some of my friends differ politically, but somehow, even when it has gotten crazy, we haven't allowed our views to stand in the way of our friendships. Maybe it’s because our children attended school together and we have gone through various life events that have been some of the highest and unfortunately, the lowest times of our lives.
All I know is, other women supporting other women, no matter what, is a healthy environment to be in.
Yes, I know. This one is a difficult one to manage.
I’m not sure how you are, but when I get stressed, I am known in my household to make a batch of chocolate chip cookies, only to eat half the dough. Of course, I question my sanity as I am immediately attacked by hot flashes and mood swings after eating such high sugar content.
When I eat healthy, I have fewer hot flashes and mood swings. Diet effects the way you feel, especially during the hormone changes. I try to focus on those foods that are high in isoflavones (soybeans, peanuts/nuts, etc.) and stay away from sugar.
Choosing a diet high in isoflavones could offer a better outlook on life (2,3). Studies are not sure if this is because it lowers the blood pressure or because isoflavones contain small amounts of plant estrogen, but whatever the reason, it works for me.
I also try my best to avoid too much salt since it raises your blood pressure, which is not only unhealthy, it will also bring on hot flashes and mood swings. I also make sure to get enough calcium and Vitamin D in my diet. If not, I’ll turn to supplements.
There is some great research linked to the fruits and vegetables on the Healthful Seasons Blog, as well as some great smoothie recipes to choose. I hope you check it out.
It’s not going away—the importance of exercising is here to stay.
I’m from the Jane Fonda and fitness club days—the leotard and bright-colored spandex era, where we jumped, crunched, and stretched in full hair and makeup.
Today, I tend to hit the treadmill, elliptical and yoga mat in comfy workout clothing sans makeup and hair hardly brushed. I keep my yoga mat in my office so that I can stop and complete a 20-30min exercise break, just to get my brain going.
It’s super important to exercise at any age, but especially when a woman reaches her perimenopausal years. Not only are you losing collagen quickly you are also losing muscle mass and bone density. And, to throw another stone at us, you gain weight quicker during menopause.
Weight gain can cause high blood pressure, which, again, in turn causes more hot flashes and mood swings. Gaining weight could also cause real health issues, like raising our risk of cancer.
Exercising can help with weight control, bone mass, muscle strength, mood, hot flashes, and back pain. People who are physically fit will have an increase in bone mass and muscle strength. They will control their weight, have fewer hot flashes, and have a better outlook on life (1,4).
When I say “physically fit” it doesn’t mean you need to be skinny, instead it means healthy.
There are programs out there that are “women only” and I think this is a great way to connect with other women. But, if your schedule is anything like mine, I don’t have the time to pack up and go to the gym. Instead, I workout at home.
I have found some great free exercising routines through YouTube. My favorite, go-to YouTuber is a woman from Germany who is a certified fitness trainer. Her YouTube channel is growingannas and she has free workout plans, both low and high impact, that you can follow along to from home. You don’t need any equipment for many of her routines, so you can do the routine practically anywhere.
Whatever you choose, do what's right for you.
Wishing you all a healthful (menes, perimenopause, or menopause) season,
Michelle
Founder and CEO of Healthful Seasons
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