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Lifestyle website of Professional Model and Nutritionist, Brooke Slade. 

Simple Nutrition

How To Get Your Greens At Least 3 Times Per Day, Everyday

Brooke Slade

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One question I’m asked often is, “How can I add more greens to my meals?”

As someone who naturally eats greens regularly, I often forget that it can be challenging to figure out how to incorporate vegetables, specifically leafy greens, to each meal (and some snacks) throughout the day. For me, greens have always been a favorite, even before my journey into nutrition and wellness I just love the way greens & veggies taste. However, this may not be true for you (or you may have little ones who aren’t into greens). That being said, here are a few of my favorite ways to incorporate veggies to each meal of the day, including snacks (and desserts—oh my!)


Before Breakfast

In my home, every morning begins with a smoothie; it’s a sure-fire way to get at least one serving of greens per day. I’ve seen many smoothie recipes that include lots of fruits and, while fruit is great, we want to make sure that we’re getting an equal amount of veggies. Since the smoothie I’m suggesting is to be consumed before breakfast, and not alone, it’s best to pack your blender with lots of green vegetables, antioxidant-rich fruits and hydrating liquids. Unlike your usual meal replacement smoothie, which normally includes more filling ingredients like bananas, avocado and protein powder; this smoothie should be all about adding a nutrient-rich punch to your morning routine.

Recipe | Hydrating Morning Green Smoothie

  • 8 oz of coconut water

  • 1 cup of ice (or to boost green intake: 1 cup peeled, cubed, frozen cucumber)

  • 2 cups of fresh spinach

  • 1/2 cup blueberries

  • 1/2 cup frozen mango chunks

  • 1 serving of green superfood powder like spirulina or amazing grass

Breakfast

When you think breakfast, you don’t usually think greens, right? Well, think again. Greens can easily be added to your first meal of the day by incorporating them into your go-to recipes. Greens work with just about every breakfast food, you’ve just got to re-imagine their use. A couple of ways that I add greens to breakfast:

  • Sauté 2-3 cups of fresh greens with a variety of bell peppers and serve alongside eggs.

  • Choose 3 of your favorite veggies, chop 1 cup of each and add to an omelette or egg scramble.

  • Boost your avocado toast. Top your simple avocado toast with sliced tomatoes & peppers, thinly sliced radishes, chopped herbs like basil & parsley, chopped greens or micro-greens (one of my go-tos!)

  • Make a breakfast salad. How? The same way you’d make any other salad. Simply add an egg made to your liking along with veggie sausage or a breakfast protein of your choice and serve with a side of toast (sourdough is best IMO). This option has been a staple of mine for years and growing fave of my Lovewell clients.

Lunch & Dinner

For me, lunch and dinner are the easiest meals to add greens. You can go the easy route and have a side or appetizer of a green salad -or- get creative in the kitchen and make a fun, veggie-forward version of your favorite meals. Some of my go-to veggie-forward recipes are:

  • Love Italian flavors? My bolognese-inspired Eggplant Pasta is a great way to enjoy the comfort of pasta dish while sneaking in a couple of servings of greens as well as a good amount of fiber (increase your fiber intake by replacing traditional pasta with a brown rice or whole wheat option).

  • Simple sautéed veggies with garlic & lemon (yum!). My go-tos are asparagus. broccoli and haricot verts.

  • Soups are a great way to add vegetables to your meal. Start your meals with an easy blender recipe like Carrot Ginger Soup or Creamy Pea Soup.

Do you have creative ways to add greens to your meals? Comment! I’d love to hear how you’re being creative in the kitchen.











Jump-Starting Your Nutrition & Wellness Plan

Brooke Slade

When it comes to nutrition & wellness, many people want to know the answer to one question: "Where do I start?"

We're bombarded with diet and nutrition information everyday; from social media to television and even other people's opinions. The "resources" are seemingly endless. This can make it hard to determine where we can find dependable, authentic information. 

So, as a bit of a "jump-start" guide, I've put together a short list of my most-used, reliable resources for wellness, nutrition and healthy living. 

1. The Omnivore's Dilemma by Michael Pollan. A great place to start! Pollan simplifies eating and dieting habits in a way that, I feel, is essential to developing healthy, practical eating habits. The food industry and fad diets can make maintaining a healthy diet, based on simple nutrition, feel like a daunting task. Pollan highlights the importance of eating simply and carefully. Bonus: He created a young readers edition of the book which includes quick food charts & references.

2. Goop.com. I must say, I initially fell in love with Gwyneth Paltrow's Goop because of its beautiful branding and gorgeous social media posts. However, when I dug deeper, I found that Goop.com is actually a great resource for nutrition and lifestyle information. My most-visited tabs are "Detox" (where you'll find the basics of detoxing, including how to properly detox your body using detoxifying foods) and "Recipes" (tons of yummy, healthy options). 

3. WHOLE. In Whole, T. Colin Campbell, PhD. explains the science behind (the benefits of) eating a plant-based diet. This book also explains the basic composition of foods and how their constitution (as well as chemical reactions with other foods within the body), can impact overall health.

4. MIndBodyGreen.com. MBG's focus is holistic wellness, grounded in mindfulness. Much of MindBodyGreen's content covers the healing properties of food as well as the connection between mind and body health. The site features work from many of today's thought leaders in wellness and touches on a variety of topics including relationships, lifestyle, beauty and more.

5. The China Study. A wellness must-read. In The China Study, T. Colin Campbell, Phd (also the author of WHOLE) and Thomas M. Campbell II, MD demystify nutrition and dieting in America. Their studies illustrate a clear connection between diet and disease; focusing on the most common diseases in America: diabetes, cancer and heart disease. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.” [Amazon.com]

What are your go-to health, nutrition and wellness resources? Comment below!

 

Eat Your Way to Healthy Hair

Brooke Slade

When people ask me my secret for healthy hair and skin, my answer is always food.

Its no myth that we are, literally, what we eat. The foods we consume contain the components that allow our bodies to create and repair cells, grow, move and think. When we are consuming the proper amounts of these components our bodies can flourish. 

I have experienced my fair share of diet-related hair and skin challenges and their relationships to what I'm putting in my body. There was the time that my hair and skin suffered a dry-spell because I was't drinking enough water and the time my skin broke out because I spent a weekend eating lots of fried foods. How are your dietary choices showing up on the outside?

I recently asked Haircare Professional and Certified Hair Loss Practitioner, Keira White, about the connection between diet and hair. Her response: "There are so many (of my) clients that come in wondering why their hair isn't growing and many times its their diet or not drinking enough water." 

Eating a balanced diet and paying attention to certain vitamins and minerals will encourage a boost in overall health, including hair, skin and nails. Whether you are a nutrition-expert or just getting started, the list below will guide you on your journey to healthy hair from the inside, out.


Vitamins & Minerals for Healthy Hair

 

Protein

Consuming protein helps the body create Keratin, a fibrous protein, of which hair is mostly composed. Eating protein-rich foods can boost keratin production, which is key for stronger, healthier hair, nails and skin. There are many protein-rich foods to choose from (and you'd be surprised how many of them are not meat).

  • Egg Whites (26g per cup)

  • Lentils (18 g per cup)

  • Beans (39 g per cup)

  • Low-Fat Greek Yogurt (17g per serving)

  • Almonds (20g per cup)

  • Chick Peas (39g per cup)

  • Salmon (39 g per half fillet) plus omegas and healthy fats = great for hair

 

Vitamin C

Vitamin C supports the growth and health of skin, bones, muscle, and hair as it is necessary for the production and repair of collagen. How can you add Vitamin C to your diet?

  • Oranges (69mg per fruit)

  • Mango (122mg per fruit)

  • Grapefruit (72mg per cup)

  • Strawberries (97mg per cup, sliced)

  • Red Pepper (119mg per cup, chopped)

  • Broccoli (81 mg per cup, chopped)

 

Collagen

Collagen is one of the main structural proteins in our bodies, it helps create and maintain hair, nails, skin, bones, muscles and more. Collagen gives hair its strength and elasticity, which is why many people take collagen supplements to decrease hair breakage and prevent hair loss. Currently, there is no official recommended dietary allowance of collagen (because your body can produce it on its own), but you can support your body's collagen production with the following foods.

  • Bone Broth

  • Eggs

  • Leafy Greens

  • Tomatoes

  • Citrus (Vitamin C)

 

Vitamin D

Vitamin D stimulates the hair follicle, regulates the cycle of hair follicles and promotes scalp circulation. You can find Vitamin D in...

  • Swordfish (566 IU per serving)

  • Salmon (815 IU per serving)

  • Whole Cow's Milk (214 IU per cup)

    • Note: there's little to no Vitamin D in low-fat and non-fat cow's milk...

      • Low-fat Cow's Milk (2 IU per cup)

      • Non-fat Cow's Milk (0 IU per cup)

 

Vitamin E

Vitamin E repairs cell damage, including hair follicles and assists with scalp circulation. For these health benefits, Vitamin E can be used directly on the scalp, taken as a supplement or sourced via food. Vitamin E food sources... 

  • Wheat Germ Oil (20mg per tablespoon, 100% daily value)

  • Safflower Oil (4.6mg per tablespoon)

  • Peanut Butter (2.9mg per 2 tablespoons)

 

Sources: National Institutes of Health, Harvard Health Publications