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Flax, Chia, Hemp, and More – Get Your Glow On With Seeds: Nutritional Benefits and My Favorite Ways to Eat Them

Seeds are like mini nutritional powerhouses. They pack a huge punch of antioxidants, fiber, protein, and healthy fats. They’re also easy to eat on the run and can be tossed into a various meals throughout the day. Like nuts, seeds have a higher (healthy) fat content, and are prone to rancidity, so it’s best to store them in an air tight container in the fridge or freezer. I store mine in jars (re-use your old nut butter or jam jars!)

Get Your Glow On With Seeds: The Benefits and Uses

From L to R: Ground flaxseed, pumpkin, sunflower, hemp, chia, and sesame.

Get Your Glow On With Seeds: The Benefits and Uses

Here are some of my favorite seeds as well as some of the ways I love to incorporate them into my diet. I eat seeds everyday, though I am conscious of balance – while they do have a hefty dose of nutrition, they’re also higher in fat. Although it’s healthy fat, it’s always good to be mindful of portion size. That said, try adding a variety of these seeds into your diet!

Get Your Glow On With Seeds: The Benefits and Uses

Chia Seeds: These little black seeds thicken into a gel when mixed with a liquid (hello chocolate “pudding” or “frosting” recipes ;) so I like to add them to yogurt and smoothies or throw them on toast or salads for a boost of fiber, omega-3, calcium, iron, and potassium.

Get Your Glow On With Seeds: The Benefits and Uses

Once mixed with the yogurt (see the little nubby seeds above), the chia seeds thicken and I add cocoa powder and stevia – I call it a “healthy chocolate frosting”!

Get Your Glow On With Seeds: The Benefits and Uses

Here are the seeds whole — they almost look like poppy seeds.

Get Your Glow On With Seeds: The Benefits and Uses

Here they are mixed with yogurt again. You can get the recipe under the Snacks category on the Recipe page.

Flaxseeds: Particularly high in fiber, lignans, and omega-3, these little seeds need to be ground to get the whole nutritional benefit. I buy whole flaxseeds and grind them in my Vitamix, but you can also find flaxseed meal (the seeds already ground up) at most grocery stores. Ground flaxseed is great in baked goods (I use them in all of my pancake recipes), and in oatmeal, smoothies, you name it!

Get Your Glow On With Seeds: The Benefits and Uses

Here I’ve topped some yogurt and fruit with ground flaxseed to help me stay fuller longer.

Get Your Glow On With Seeds: The Benefits and Uses

I love topping pancakes (these are chocolate, yum!) with nut/seed/or coconut butter, flax seed, fruit,                    and cacao nibs.

Hemp Seeds: particularly high in protein, hemp seeds have a nice balance of fat, fiber, and protein. They also contain all essential amino acids! They’re awesome in smoothies and give an earthy, nutty taste.

Get Your Glow On With Seeds: The Benefits and Uses

The hemp seeds are the little white seeds in the middle.

Pumpkin Seeds (aka Pepitas): Pumpkin seeds have a unique array of antioxidants, are a good source of many minerals, including phosphorus, magnesium, manganese, copper, zinc and iron. They’re not just for fall, enjoy them year-round in trail mix, salads, yogurt, cereals, and more.

Get Your Glow On With Seeds: The Benefits and Uses

Pumpkin seeds aren’t just for Halloween season! I love tossing them in with fruit and yogurt,                               or throwing them on my salads for an extra bit of crunch.

Get Your Glow On With Seeds: The Benefits and Uses

Sunflower Seeds: Sprinkle these seeds into your salads or onto cold or hot cereal. Sunflower seed butter is one of my favorites and is a great alternative for those who can’t have nuts. Sunflower seed flour is also a nice nut-free flour alternative. Sunflower seeds have tons of vitamin E and are a very good source of copper and vitamin B1. They also have lots of manganese, selenium, phosphorus, magnesium, vitamin B6, folate, and niacin.

Get Your Glow On With Seeds: The Benefits and Uses

I love to split medjool dates in half and spread sunflower seed down the middle for a healthy treat.

Sesame Seeds: Tahini, or sesame seed paste, makes a lovely spread that can be used as is (I like to top medjool dates with a dollop of tahini, YUM), in place of a nut butter, in dips and hummus, or in salad dressings. Sesame seeds are also a delicious way to add a bit of a nutty crunch to stir fries, or in crackers (have you tried Mary’s Gone Crackers?) They’re an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium, and dietary fiber.

Sesame seeds are a must in stir-fries!

Sesame seeds are a must in stir-fries!

What’s your favorite seed? How do you like to eat them?

Get Your Glow On With Seeds: The Benefits and Uses

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Friday Favorites: Baby Bump Glow, New Recipes, a Vitamix Giveaway & More

Friday Favorites: Baby Bump Glow, Easter Recipes, a Vitamix Giveaway, and More!

Hello and TGIF! Enjoy this week’s Friday Favorites :)

Here’s a great new resource for all those beautiful baby bumps out there… Easy Steps to a Safer Pregnancy E-book from Healthy Child Healthy World.

And, for anyone who feels as confused by the assortment of labels out there as I do, here are some tips to decode: food labels, cleaning product labels, and personal care products. Knowledge is power. Get your green glow on!

Some of my favorite recipe finds from the week:
Homemade Reese’s Peanut Butter Easter Eggs from Texan Erin
Cauliflower and Roasted Garbanzo Beans “Rice and Peas” from The First Mess
Strawberry Creme Truffles from My Whole Food Life
Raw Carrot Pasta with Ginger Lime Peanut Sauce from the Roasted Root
Chocolate Chip Coconut Macaroons from Lexi’s Clean Kitchen
Blueberry + Pomegranate Chia Oats Breakfast Parfaits from Pure Ella

Giveaway alert! Want to win a Vitamix? My friend, Kasey, aka Powercakes, is giving away the new s30 Vitamix model. SO awesome. Just head on over to her blog to enter!

Friday Favorites: Baby Bump Glow, New Recipes, a Vitamix Giveaway & More

Leanne over at Healthful Pursuit recently released the Vibrant Life Cleanse Program and Cookbook with 55+ smoothie and juice recipes, juicing/blending guides, cleanse programs, and more. Read my review (and grab the recipe) or click here for more information. I’m thrilled to be an affiliate for this program and will be sharing another recipe from the cookbook in the coming weeks!

The Weekend Reboot Detox Program

I’m also super excited to support my friend, Brianne, over at FemFusion Fitness with the launch of the Weekend Reboot, a 2-Day Detox. Join me next weekend, April 26-27, and let’s reset our bodies to get glowin’! I’ll be posting updates on my social media throughout the weekend. I can’t wait! To get more info click here or read my review. Did you catch the Weekend Reboot dessert recipe I posted on Facebook?

Great cause alert: all day Friday (also the last day of Brianne’s bonus offer!), $3 from every purchase of the Weekend Reboot will go to Girls on the Run International. It’s spring… Detox your body and help girls learn to love fitness at the same time. Win-win!

Ready for some nontoxic Easter fun? Here’s how to make Vibrant, Naturally Dyed Easter Eggs!

Notice anything new around here? I’ve done quite a few updates to the functionality of the Made to Glow website! I am thrilled for them to go live and am almost finished tweaking. I’ll be posting a tour of all of the updates next week. Huge thanks to Rita at Blog Genie for bringing my site vision to life! 

Lastly, I had to share this family picture taken last weekend. My husband, me, and our new pup, Kaya, on a gorgeous day at the park. I love her smile! #puppyglow ;)

Friday Favorites: Baby Bump Glow, New Recipes, a Vitamix Giveaway & More

For day-to-day recipes, pictures, resources, and tips,

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Disclaimer: This post contains affiliate links. If you purchase this product through the links in this post, Made to Glow will earn a small commission which helps to support the development of the site and is sincerely appreciated. I was sent a free copy of the Weekend Reboot program, but I am under no obligation to post a positive review. I only recommend products that I use myself or recommend to clients. Thank you!

Need a Reset? Join Me for the “Weekend Reboot” 2-Day Detox

Need a Reset? Join Me for the Weekend Reboot 2-Day Cleanse

Hey, friends – Many of you have asked me about doing cleanses and detoxes, so here’s one more that I am excited to share with you! I promise I haven’t turned into the cleanse monster (did you see my last post?), but:

1) I’ve heard from so many of you about wanting more detox info,
2) I’ll be doing this detox myself and can’t wait (and would love for you to join me), and
3) there’s a limited-time bonus (see below) going on, which I want you to be able to score!

So, here’s another awesome new resource – The Weekend Reboot from Brianne Grogan of FemFusion Fitness – a 2-day effective, food-based (no starvation!), totally do-able cleanse for those who want a reset.

The Weekend Reboot Detox Program

Since I moved to New Jersey a few months ago, I’ve noticed my body changing, and not in a good way. I felt a bit out of control with all of the change happening at once, and noticed I was turning to food to comfort myself. Overeating combined with less sleep, less exercise, more sitting during the day, and more stress has led to my clothes fitting tighter. Not a fun feeling. I think most of us have been here before, and now that I recognize it, I’m ready to stop it! I feel that a reboot would be a great way to get back to basics – join me (details about my plans are below)!

Here’s a super cute video of Brianne, from FemFusion Fitness, explaining her Weekend Reboot program:

So here’s the deal:
- No starvation, no scary restrictions, just pure, simple, easy-to-digest food choices
- 27 page Weekend Reboot e-book with seasonal menu plans, shopping lists, prep-ahead guides, and 15 unique “Reboot” recipes
- $16.99 - To buy or get more information on the ebook, click here
- Brianne’s also offering a bonus! When you purchase the Weekend Reboot from April 14-18, you’ll nab her Nourish package for free (a $21.99 value) — meal plans, over 100 gluten and dairy free recipes, and videos. Note: Bonus offer not valid with any other coupons or discounts.

The Weekend Reboot is FREE of gluten, grains, dairy, eggs, soy, and refined sugar, is safe for those who follow a paleo-style diet, and includes vegan options as well.

Need a reset? Join me for the 2-Day Weekend Reboot Detox

JOIN ME: I’ll be doing the Weekend Reboot the weekend of April 26 and 27th – that’s next weekend. I will be posting my shopping trip, food prep, and progress as we go through the weekend, using the hashtag #weekendreboot on twitter, instagram, and Facebook.

I would love if you’d do it with me so we can feel supported and energized. The more the merrier! If you don’t want to buy the program, that’s cool, too! Just make it a point to honor your glow that weekend. Get more rest, get more veggies, and give yourself some love. In with the good, and out with the old, and anything else that is not serving your best self.

Need a reset? Join Me for the 2-Day Weekend Reboot Cleanse

For day-to-day recipes, pictures, resources, and tips,

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Disclaimer: This post contains affiliate links. If you purchase this product through the links in this post, Made to Glow will earn a small commission which helps to support the development of the site and is sincerely appreciated. I was sent a free copy of the Weekend Reboot program, but I am under no obligation to post a positive review. I only recommend products that I use myself or recommend to clients. Thank you!

Juices, Smoothies, and Cleanses – A New Cookbook and Recipe Sneak Peek

The Vibrant Life Cleanse Program and Cookbook

I just found out about an awesome new cookbook and wanted to share it with you. I get asked all the time about the difference between juicing and blending, which juicers are best, how long juices or smoothies stay fresh, and more — so I figured this would be a fantastic resource for you.

If you’re a fan of smoothies, juices, or cleanses, check out this new ebook from my friend, Leanne, over at Healthful Pursuit. I’ve told you guys about her projects before because I love them so much (hello, mouthwatering Cocoa Caramel Bars) and wanted to let you know about her newest cookbook, The Vibrant Life Cleanse Program and Cookbook.

The Vibrant Life Cookbook

The electronic cookbook includes:
- Over 55 dairy-free, vegan, and gluten-free juice and smoothie recipes (including desserts!)
- 7-, 9-, and 11- day cleanse programs plus all the tools you need to cleanse with success
- Shopping lists
- Daily actions for change (awesome tips to get your glow on)
- A mini guidebook on how to wash produce, when to buy organic, how to juice without a juicer, 10 ways to use pulp, equipment recommendations, and juice storage instructions 

The Vibrant Life Cleanse Program and Cookbook

You guys know from seeing my posts and social media pictures that I’m a huge smoothie and juice fan. I try to drink at least one every day and love how it makes consuming fruits and veggies SO easy. Personally, I’m not a huge fan of strict juice cleanses, so I was a little worried when I saw the title. However, when I got the book, I was blown away by the beautiful pictures, yummy array of recipes, and my favorite part – fabulous tools and resources to make juicing and blending part of your daily routine. You can use just the recipes and tools, or you can try the cleanse programs – whatever floats your boat.

Sample Cleanse from the Vibrant Life Cookbook

Sample Cleanse

Sample Page from Vibrant Life Cleanse Program and Cookbook

Sample Page from Vibrant Life Cleanse Program and Cookbook

http://goo.gl/mVzH5S

The cookbook is $24 and once you purchase it, you’ll receive an exclusive-to-you link that you can save on up to 3 electronic devices (i.e. phone, tablet, computer), so its easy to view wherever you are. CLICK HERE to learn more about and purchase the “Vibrant Life” Cleanse Program and Cookbook, of which I am an affiliate because I love it so much.

Here’s a sneak peek of one of the recipes — Leanne’s “Blushbaby” smoothie. This recipe combines juiced fruits and veggies into one blended smoothie recipe. What I love about this book is that the recipes range from super simple (smoothie and juice recipes with just a few ingredients) to recipes like this one that involve juicing then blending, but result in phenomenal drinks. Gorgeous, right?!

Blushbaby Smoothie from the Vibrant Life Cookbook

Blushbaby Smoothie from the Vibrant Life Cookbook

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This post has been shared with Gluten-free Fridays and the Weekend Retreat.

Disclaimer: This post contains affiliate links. If you purchase this product through the links in this post, Made to Glow will earn a small commission which helps to support the development of the site and is sincerely appreciated. I only recommend products that I use myself or recommend to clients. Thank you!

Loving These Easy Gluten-free/Dairy-free Snacks

Loving These Simple, Easy Gluten-free/Dairy-free Snacks

I’m a “frequent small meals” person. I find that if I don’t eat every few hours I turn into a monster, totally crash, and lose all focus. Does this picture speak to anyone else? Ha! 

Source: http://stylecarrot.com/

Source: http://stylecarrot.com/

I usually eat at least a substantial snack or meal 5-6 times per day, which means I pack a LOT of food each day to take with me to work, gym, and everywhere else – and I always have food in my purse. Open my purse at any point and you’ll find cut-up veggies, crackers, bananas, bags of homemade trail mix, and nut and fruit bars galore (here a few examples). I try to make sure that my snacks have protein, healthy fat, and carbs to provide energy and vibrancy, but also satisfy – oh, and if I can add chocolate, I will!

These are all portable, simple, and quick — you’ll find these in my lunch bag! For more ideas, check out this post, and please share your small meals/snacks, too, as I’m always looking for inspiration!

Fresh veggies, homemade sweet potato slices, & plantain chips/crackers with hummus

Loving These Simple, Easy Gluten-free/Dairy-free SnacksLoving These Simple, Easy Gluten-free/Dairy-free SnacksLoving These Simple, Easy Gluten-free/Dairy-free Snacks

I wash and chop veggies and roast vegetable chips (like these sweet potato chips) at the beginning of the week – during my Sunday food prep – so they’re ready to be devoured!

Non-dairy yogurt, cocoa/cacao powder, sweetener to taste, a dollop of nut butter and/or jam (I like Trader Joe’s organic fruit-sweetened jam for less sugar), berries, dried fruit, hemp/chia/flax seed, and cacao nibs for crunch 

Loving These Simple, Easy Gluten-free/Dairy-free Snacks

Here I added chia seeds (they create a bumpy texture), frozen raspberries, goji berries, cacao powder, and cacao nibs

Loving These Simple, Easy Gluten-free/Dairy-free Snacks

This is easily customizable, so use whatever you have on hand. I start by mixing non-dairy yogurt with cacao or cocoa powder, add a few drops stevia (or your favorite sweetener), a pinch of salt, and a pinch of cinnamon. This gives you a creamy chocolate base to add whatever fixins your heart desires.

Green Smoothie

Loving These Simple, Easy Gluten-free/Dairy-free Snacks Loving These Simple, Easy Gluten-free/Dairy-free Snacks

My current faves are 1) baby kale, cucumber, frozen banana, frozen pineapple, chia seeds, unsweetened coconut milk and 2) mixed greens, grapefruit, frozen orange, frozen pineapple, frozen banana, mint, and coconut water. For more ideas, check out these green smoothies or the Made to Glow smoothie and juice Pinterest board!

To make your smoothies portable, stick them in glass jars (re-use your old nut butter/jam jars) to take with you.

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 This post has been shared with Gluten-free Fridays and the Weekend Re-treat.