< Previous10 - 5 Ways - TO CELEBRATE EARTH DAY Are you looking for ways to celebrate Earth Day? We’ve put together five simple, fun, and environmentally-conscious things you can do on Earth Day to help make a difference. Earth Day is a wonderful opportunity to teach our kids more about protecting planet Earth. We can teach them about the 3Rs — recycling, reducing, and reusing — as well as how plants grow, among so many other fun activities.11 TAKE A CLEAN UP WALK Turn your next walk around the neighborhood into an opportunity to clean up! Bring a trash bag & gloves and make a game of seeing how much each of you can pick up! Pick your favorite walk and do a one-time sweep or make cleaning up a regular family event. When you get home you can separate recyclables from trash. PLANT SOMETHING Spring is the perfect time to plant some flowers! Consider planting pollinators or native species which help provide animals and pollinating insects with food and shelter! POWER DOWN Turn off the lights, and power down to conserve energy not only on Earth Day but any day. Light some candles and enjoy the company of friends. Turn off the TV or laptop and play board games or cards with your family. LEAVE THE CAR AT HOME Park the car and rely on pedal power to explore your neighborhood. Going car-free for the day will reduce harmful carbon emissions. Even one day can make a difference, but if you can commit to walking or biking more often in the future, that’s even better! SPEND TIME IN NATURE One of the best ways to celebrate Earth Day is getting outside and exploring nature. As you explore, kids can birdwatch and observe wildlife in natural habitats found throughout city parks and conservation areas. 1. 4. 2. 3. 5. 129 Food helps us connect with our culture and different cultures, build connections, create memories, and share moments together. It can bring emotions such as nostalgia, happiness and comfort, among others. It can be a coping mechanism or used to celebrate a special occasion. It is safe to say that food plays a big role in our lives. Many focus on improving the way they eat but forget to also focus on their relationship with food. The relationship you have with food is one of the most important in your life. It requires constant check-ins, work, and adjustments. So, you might be wondering What is a good relationship with food? How do I know if I have a good relationship with food? Our bodies need food for fuel and nourishment. Essentially, food is needed to sustain life. But food is so much more than just a biological need. CREATING A POSITIVE RELATIONSHIP WITH FOOD WELLNESS VEGGIE PACKED PASTA Having a good relationship with food means you eat all foods in moderation and have unconditional permission to eat the foods that make you feel good physically and mentally. You are free of food guilt, no foods are off- limits, you know what you eat does not define you as a person, and you don’t label foods as ‘good’ or ‘bad’. These types of labels that we, sometimes unconsciously, put on food are rooted deep in our culture and learned belief system. They can truly affect our relationship with what we eat every day. It is in our best interest to really be mindful about how we think of food, how we refer to it, and make changes in our mindset to better our relationship with it. EVELYN ARGUELLES @livewellwitheve 30 mineasy4 SEE THE RECIPE FORWhen eating mindfully, it’s important to slow down the pace of your eating. Take a pause or a deep breath between bites. Allow yourself to be fully present in the moment. Slowing down and bringing more mindful awareness to what we are eating and how we are feeling before, during, and after meals is one of the best practices for bettering our relationship with food. Identify Where You Learn To ‘Fear’ Food Do you consider certain foods scary or do they cause you anxiety? Ask yourself “What would happen if I eat this?” The first step to heal our relationship with food is by identifying what foods are fear-provoking. Self-awareness is essential during this process. By becoming self-aware of our food fears, we can focus on creating behavioral change. It is perfectly fine to want and enjoy foods that are not necessarily considered nutrient-dense. Food is not just meant to nourish our bodies - as I like to say, food is meant to be good for the soul too. Remind yourself that it is healthier to have a positive and low-stress relationship with food than the impact eating a single food has in your body and health. Focus on Your Hunger Cues Your body tells you it needs energy by sending you hunger cues. Self-awareness allows us to know whether we are eating for pleasure, or in response to situational, emotional, or environmental cues. Listen to hunger and satiety cues when eating. Slow down and tune in with your body and what it is telling you—is it full or still hungry? 4 Strategies to Improve Your Relationship With Food Give Yourself Permission to Eat All Kinds of Food A sign of a good relationship with food is allowing yourself to eat all kinds of food in moderation. Your likes and dislikes should guide your food choices. You should not only eat food that improves your health, but also foods that you actually enjoy. When we restrict ourselves, it creates more anxiety around food. The feeling of deprivation may then provoke you to overeat. This causes you to feel guilt or shame, which may increase your restrictions and have an impact on your body image and self-esteem. It becomes a vicious cycle. Whether you overeat or not, you deserve to give yourself permission to eat when you are hungry and to enjoy all kinds of food. Your body deserves food no matter what. Practice Mindful Eating There are no food restrictions when we practice mindful eating, therefore, creating a more positive environment surrounding food and eating. These strategies can help you improve your relationship with food, as they have helped me. I used to be scared of eating filling meals and eating certain foods like carbohydrates but now I know that they are an essential part of our diet. Building a good relationship with food does not mean it has to be perfect. As with any relationship, you will have ups and downs and building a good relationship with food takes time, patience, and practice. 131014 THERE’S A CUKE GROWN JUST FOR YOU! Nutrition Facts 2 servings per container Serving size Total Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 3g Protein 1g Vitamin D 0mcg Calcium 10mg Iron 1.4mg Potassium 200mg Amount per serving Calories 1 cup (123g) % Daily Value* 0% 0% 0% 0% 1% 3% 0% 0% 0% 8% 4% 15 Saturated Fat 0g Dietary Fiber 1g Total Sugars 2g Includes 0g Added Sugars Trans Fat 0g not a significant source of protein ©Pure Flavor | Pure-Flavor.com * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. LONG ENGLISH CUCUMBERS Packed in your lunchbox, diced in your salad or blended in your favorite refreshing drink, enjoy the crisp, mild flavor of Long English Cucumbers. MINI CUCUMBERS Super tasty and extra crunchy, Mini Cucumbers are the quick, crispy, crunchy snack that energizes on the go! Nutrition Facts 2 servings per container Serving size Total Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 3g Protein 1g Vitamin D 0mcg Calcium 30mg Iron 1.2mg Potassium 230mg Amount per serving Calories 1 cup (107g) % Daily Value* 0% 0% 0% 0% 1% 3% 0% 0% 2% 6% 4% 15 Saturated Fat 0g Dietary Fiber 1g Total Sugars 2g Includes 0g Added Sugars Trans Fat 0g not a significant source of protein ©Pure Flavor | Pure-Flavor.com * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. From Long to Nano and every size in between, we grow a variety of cucumbers so you can enjoy the flavor you love with the convenience you need. Small snacking cucumbers make a quick healthy snack that kids love while larger cucumbers are the perfect salad topping. Explore all the types of cucumbers we grow.11 HEALTH BENEFITS OF CUCUMBERS Cucumbers are over 95% water making them super hydrating and great for your overall wellness! But that’s not the only reason you should include cucumbers in your meals & snacks – they are FULL of essential vitamins and nutrients to help you Live Deliciously®! IRON Cucumbers contain important minerals like Iron, which is very important in maintaining a healthy count of red blood cells. POTASSIUM Cucumbers are high in Potassium, an essential mineral that helps your heart and muscles work properly. A balanced diet with Potassium from fresh, healthy vegetables like cucumbers can help regulate blood pressure. VITAMIN K Cucumbers are a good source of Vitamin K, an essential nutrient needed for building strong bones and preventing fractures so that you can stay active. Nutrition Facts 2 servings per container Serving size Total Fat 0g Cholesterol 0mg Sodium 5mg Total Carbohydrate 4g Protein 2 g Vitamin D 0mcg Calcium 60mg Iron 0.7mg Potassium 430mg Amount per serving Calories 1 cup (169g) % Daily Value* 0% 0% 0% 0% 1% 4% 0% 0% 4% 4% 10% 20 Saturated Fat 0g Dietary Fiber 1g Total Sugars 2g Includes 0g Added Sugars Trans Fat 0g not a significant source of protein ©Pure Flavor | Pure-Flavor.com * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Nutrition Facts 1 serving per container Serving size Total Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 6g Protein3g Vitamin D 0mcg Calcium 50mg Iron 0.3mg Potassium 390mg Amount per serving Calories 1 cup (169g) % Daily Value* 0% 0% 0% 0% 2% 9% 0% 0% 4% 0% 8% 35 Saturated Fat 0g Dietary Fiber 3g Total Sugars 3g Includes 0g Added Sugars Trans Fat 0g ©Pure Flavor | Pure-Flavor.com * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. UNO BITES™ NANO CUCUMBERS Loved by kids and parents alike, these Nano Cucumbers are packed with cool, crisp flavor that makes a big impression! POCO BITES® COCKTAIL CUCUMBERS Crisp and packed with energy, these refreshing bite-sized Cocktail Cucumbers will hydrate you and fuel your adventures! 15 LEARN MORE 16 Spring is the season of awakening. Dust off the cobwebs, step into the sunshine and enjoy the renewed scents of the season. Add more fresh fruits & vegetables into your spring routine and make the time to move your body too! SPRING FORWARD 31 DAYS OF BODY MOVEMENTS! 22 JUMPING JACKS 1 30 HIGH KNEES 2 15 5 15 SIDE LEG RAISE 6 15 RUSSIAN TWIST 7 15 DONKEY KICKS 14 20 MARCHING GLUTE BRIDGE sec 30 sec sec 30 sec 10 sec 10 sec 10 12 15 PIKE PUSH 13 15 TRICEP DIP 19 CHILD POSE 20 BUTTERFLY POSE 21 COW POSE 8 CAT POSE 15 LEGS UP POSE 29 FIRE HYDRANT 20 26 FLUTTER KICKS 27 SWIMMER 28 SINGLE SPLIT SQUAT sec 30 sec 30 sec 10 1517 We’ve got simple, fresh activities to try either inside or outside that will get your body moving. Grab your friend, parent, sibling, or even your dog and you will feel great trying out these simple body movements. Try something new every day to get your body moving! 1. Strive for Symmetry – Try to keep your body as symmetrical as possible when doing the stretches. You want to match the movements to each side you’re working on and avoid leaning or slouching. 2. Don’t bounce – Stretch with smooth movements without bouncing to avoid muscle strains or injuries. 3. Hold your stretch and don’t rush – Hold each movement for 30-60 seconds to allow the muscles to warm up and relax fully. 4. Proper squat form – Stand with your feet shoulder-width apart, toes slightly out, core engaged and chest up. While squatting, avoid your knees going past your toes. 5. Know your limits – The goal of any stretch is to feel the muscle engage but avoid over-stretching where it becomes painful. 6. Breathe – It’s important to continue breathing in and out and not hold your breath while stretching. 7. Warm up – It’s important to avoid stretching cold muscles. Walk around for a few minutes to get the blood flowing in your body before beginning. 8. Be consistent – Flexibility will continue to increase by keeping stretching apart of your daily routine. 9. Modify your stretches – Understanding and listening to your own body is important when stretching. You can modify your stretches by using a chair instead of sitting on the ground, a cushion under your knees or hold the wall for balance. 10. Rest and Repeat – Separating your stretches by a quick break and then repeating them helps target the engaged muscles and extend range of motion. KEEP THESE 10 TIPS IN MIND ACKS 15 SQUATS 3 15 BOX JUMPS 10 15 TUCK JUMPS 4 15 MOUNTAIN CLIMBER 17 15 SIDE LUNGES 18 30 PLANKS sec 25 30 SIDE PLANK sec 23 15 REVERSE CRUNCH 24 15 V-UP 20 9 DOG POSE 11 COBRA POSE 16 WALKING TOE TOUCHES HYDRANT 15 SINGLE LEG SQUAT 30 15 SINGLE LEG SQUAT 31 RESTING POSE sec 10 sec 10 sec 3018 Greenhouse grown fruits & vegetables are packed with vitamins, nutrients, and flavor to help fuel healthy lives. Plant-based diets encompass a wide range of dietary patterns that contain low amounts of animal products & high amounts of plant products. We all know that not one food can cure all, but an overall shift towards incorporating more plants into everyday meals can make a difference. THE POWER OF PLANTS 3 SIMPLE PLANT- BASED TIPS HOPE MONACO @thelocalplanteater19 Our friend Hope Monaco provides her Three Simple Plant-Based Tips! Being on a plant-based diet has been one of the most rewarding things for both my mental and physical health. As someone who has been on a plant-based diet for the last five years, I can confidently say that I have this whole thing down pat. If I were to go back five years ago when I started, this is what I would have told myself. Remember, you don’t have to go all-in right off the hop. I first started eating more plant-based meals, then I transitioned to a vegetarian diet. After months of doing so, I decided I was up for the change. Participate in #meatlessmonday or try switching one meal a day to a plant-based option. Making small changes every day can eventually create big impact. It’s all about progress over perfection. You’ve got this! Find Meal Inspiration - It’s Everywhere Give yourself credit for trying something new. Every pro once started as a beginner. The best way to figure out how to approach this lifestyle is to find inspiration, and with this digital age - it is everywhere! Create Pinterest boards to save your favorite recipes from websites like Pure Flavor®. Search some simple plant-based recipes and connect with people online who promote this way of eating. Keep It Simple - You Don’t Have to Be Perfect Keeping it simple is one of my best pieces of advice. When it comes to preparing meals, grocery shopping, meal inspiration - keep it all simple. Some of the best meals I have made have been from using fresh produce with just a few spices - like this One Pot Vegan Shakshuka with Cannellini Beans. I find the simpler the ingredient list, the better the meal. Get creative with it and have fun! Using fresh greenhouse grown fruits and vegetables mean that you can create all year-round! Focus On Yourself and How You Feel When switching to a new way of living, you may find that people around you have a lot to say. At the end of the day, how you feel and eat is up to you. Focus on your health goals, and how good you feel when you are nourishing your body with healing plants. Continue doing research, reading articles and blogs, watching videos that remind you why you are choosing to eat this way. VEGAN SHAKSHUKA 25 mineasy4 SEE RECIPE 1. 2. 3.Next >