Going Green – How To Add Vegetables to Your Diet

Going Green – How To Add Vegetables to Your Diet

You know they are healthy for you, your mother told you to eat them when you were little to make you strong, but are you getting enough green vegetables in your diet? Becoming a green eating machine is not as difficult as you may think. You just have to know how to add it into your diet. Here are some ways to sneak in those greens. Your health depends on it!

6 Ways To Add More Vegetables To Your Diet

Smoothies: What better way to get your greens vegetables than to drink them! Mask the taste with fruit and you won’t even know you are eating spinach. Here is an easy green recipe: 1/2 banana, 1/2 c blueberries, 1 c almond milk, 1 T Betsy’s Best, 1 T chia seeds, 3/4 c fresh spinach leaves. Blend and serve.  (Check out all of our healthy smoothie recipes.)

Omelets: Turn your breakfast into a veggie fest by adding spinach, arugula, beet greens, parsley or cilantro and salsa into your eggs for a delicious twist!

Grilled: Roasting veggies is one of the easiest ways to enjoy a flavorful dish. Grilled endive and radicchio are not commonly grilled foods but are flavorful companions to peppers, onions, and mushrooms.

Baked: Baking or roasting veggies is as easy as 1-2-3. Throw some kale on a baking sheet, spray with olive oil, sprinkle with sea salt and bake at 350 degrees for 10-15 min. You can also roast Brussels sprouts for a dish that is delish!

Shredded: When shredded finely, even tougher greens become easy to handle. You can shred these greens for a healthy garnish on mashed potatoes or mix them into your favorite salad.

Wrap them up!: Instead of using a tortilla, crunchy greens that contain a good amount of water, such as Swiss chard, bok choy, escarole, or romaine make fantastic wraps for a variety of fillings, ranging from roasted eggplant, tomatoes, onion, and garlic to teriyaki chicken with mandarin oranges.

So being creative is just half the fun….the other half is eating your creation! Think outside the box on ways to eat those green leafy vegetables and watch yourself as you get lean!

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Fall into Fabulous With Betsy’s Fall Fitness Tips

Fall into Fabulous With Betsy’s Fall Fitness Tips

As Summer becomes a distant memory and Autumn moves into full swing, it is time to research some Fall fitness tips.. The cooler weather brings more cravings for those cozy treats as our bodies prepare for hibernation. Watch out for the fall slow down. Keep your energy and immunity boosted by reducing inflammation. Lastly, don’t indulging in the foods that drag you down.

Regain your motivation to take charge of your health through the crisp months ahead. Make a goal sheet for how you will handle the fall season and, instead of falling behind on your health goals, fall into fabulous by staying fit!

Each month, I try to provide you with information that is not only helpful, but motivational. These are all easy steps that will lead you in the right direction. Sometimes life is not all about the destination. It is about the journey. This is where character, drive, and motivation are built. That experience is what will rebuild you into a stronger, more resilient person.

Health is something that is not given to you. Sure, we are all born healthy, for the most part. It is our lifestyles that wear us down. It is the good choices we make that will rebuild our health or maintain it. With that in mind, here are a few simple suggestions that should be easy to incorporate into your life:

Betsy’s 3 Best Healthy Lifestyle Suggestions for the Fall

Get outside and enjoy the Fall weather:

  • Visit a nearby park with great hiking tails.
  • Start training for a Turkey Trot 5K or 10K.
  • Go on leaf-peeping walks,

Eat the delicious healthy foods offered by the Autumn harvest:

Set attainable fitness goals to reach by Thanksgiving:

  • Lose 10 pounds over the next two months
  • Add 4 pounds of muscle by Turkey day
  • Walk 10,000 steps a day

If you fail to plan, then you have planned to fail. Don’t let another month go by where you don’t make a change that you can keep. Make a goal sheet for how you will handle the fall season. Instead of falling behind on your health goals, fall into fabulous by staying fit!

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Coffee Banana Smoothie

Coffee Banana Smoothie

Who needs a high-sugar latte when you can easily make Betsy’s coffee banana smoothie at home? With our cardamom cashew butter mixed in, this frozen coffee drink will give you a new reason to wake up on a hot summer morning. Not only do you get your java infusion, but you get a healthy and satisfying breakfast in the same glass.  It will be #LoveAtFirstTaste!

Smoothie Ingredients:

1/2 T Betsy’s Best Cardamom Cashew Butter

4-5 frozen coffee cubes (or ¼ cup cold coffee)

1 cup almond milk

½ banana, frozen

1 tsp cacao powder

1 Tbsp chia seeds

3-4 drops liquid Stevia (or 1 tsp honey)

Pinch sea salt

Step By Step Coffee Banana Smoothie Recipe Directions:

Step 1Make ahead: pour your favorite coffee into ice cube tray and freeze until solid.

Step 2: After cubes are completely frozen, add all ingredients to blender and blend until smooth.

Step 3: Enjoy your Cardamom Cashew Butter Coffee Banana Smoothie!

Expensive coffee shops move over and keep your high-sugar drinks to yourself. Betsy has your morning java needs all figured out with this coffee banana smoothie recipe! Trust Betsy! You’ll taste the difference and appreciate the good health offered up in her frozen coffee treat!

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Flax Seed Nutrition Facts for a Functional Foodie

Flax Seed Nutrition Facts for a Functional Foodie

Who thought an itty bitty seed could pack a nutritional punch to your health? Flax seeds are a rich source of ALA (Alpha Linolenic Acid) which is a type of Omega 3, along with ligins, which is a plant based phytoestrogen and an antioxidant.  If you have a NEED for SEED in your diet, then check out these crazy ways to sneak this seed into your recipes!

Some Functional Ways To Use Flax Seeds

  • Adapt your existing recipes by substituting flax for the oil or shortening specified in a recipe. If a recipe calls for 1/3 cup of oil, replace with 1 cup of ground flaxseed – a 3:1 substitution ratio.  Also replace an egg for a dairy free alternative: 1 tbsp. ground flax + 3 tbsp. water
  • Ground flax can be added to your morning juice or chocolate milk – usually a heaping tablespoon or two with your favorite beverage. Or you can sprinkle ground flax on cereals, yogurt or Betsy’s Best!
  • Recommended Daily Usage – To get the maximum benefits from flax seeds it is recommend using 3 tbsp. of ground flax seeds per day. 

Try this recipe for Homemade Dairy & Gluten-Free Pancakes!

Your Bestie,

Betsy Opyt

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