Five Health Benefits of Summer

I’m a huge fan of summer, with the longer days, warm nights, vacations, tasty foods, and time with friends. There are things to keep in mind about this season, of course, such as the importance of staying hydrated, but the things to love go beyond beach trips and grilling on the patio.

There are several health benefits associated with summer.

Here are just 5 ways that these next few months could positively affect your health, maybe without your knowledge:

More Time Outdoors

Many of us spend more time outside in the summer months thanks to the many different activities available.

Being outside comes with several health benefits, including providing more fresh air, boosting your energy, and getting vitamin D from the sun, which helps to strengthen your immune system and lower your risk for diseases.

Also, we naturally walk barefoot more often in the summer, such as at the beach. And walking barefoot is a form of grounding, which has many health benefits we discuss on this blog.

If you need ideas on how to better utilize this aspect of summer, check out our guide here.

Seasonal Produce

There are extra fruits and veggies in the summer, and as the heat causes us to crave lighter meals such as salads, we tend to eat more of this produce during these months.

Fruits, in particular, are more abundant in the summer, and with them come nearly endless ideas for cold treats and refreshing drinks to make and enjoy.

Each one provides its own array of health benefits, vitamins, and minerals. 

Sweating & Activities

While outside this summer, you might be partaking in more activities than in the winter.

Riding your bike, hiking, swimming, kayaking, and much more are all fun options to do by yourself or with friends and family.

Each one is a form of exercise that is good for your body and mind.

Plus, you’ll sweat more, whether you’re being active or not. Sweating is a vital component of body detoxification.

It cools you down while purging your body of bacteria, helping lower inflammation and improving your blood circulation.

Sweat can also help keep your skin hydrated, which is vital for good skin care.

Time for Fun

This isn’t true for everyone, of course, but many people have more time in the summer for leisurely activities.

Spending time for yourself, when you can rest and recharge, is essential for your mental health. Plus, there are more opportunities for playing.

Letting go of stresses and obligations to have fun, even for a few minutes, can do wonders for your mental and physical health. So, utilize your possible free time to care for your mental health and to make memories with your friends and family.

Likely Sleeping Better

The previous four benefits all filter into this one in some way or another.

After enjoying fun summer activities, getting more sun, and exerting more energy, you’ll surely be exhausted and find it easier to fall asleep than typical.

And sleep is one of the key components of overall health. 

If you want to focus more on getting quality sleep, check out these 13 tips.

As you can see, summer can be quite beneficial for your health in several ways! What are your favorite ways to enjoy summer? Let me know in the comments below. 

The post 5 Health Benefits of Summer first appeared on Clean Food Crush.

Grilling Recipes To Kick Off Summer

It’s OFFICIALLY Grilling season!

We grill year-round in my house, but even more so during the warmer months when we can hang out on the patio and enjoy our delicious meal with our favorite people.

Whether using the outdoor grill or preparing the food inside, there are endless recipes to make and kick off summer. Here are just 20 of my favorites!

1. Rachel’s Fiesta Lime Grilled Chicken

This is one of our all-time favorite ways to enjoy grilled chicken! It’s perfectly marinated and generously seasoned to create a crisp outside with a moist, juicy inside. Dripping with tangy-limey avocado salsa and hot off the grill!

2. Grilled Pineapple with Ricotta + Honey

Pineapple is a classic summer fruit and is perfect for staying hydrated. With this recipe, you’ll quickly have a tasty, fun, sweet summer treat for everyone to enjoy.

3.  Grilled Bok Choy

Bok Choy is tender, sweet, and stands up well to heat — making it an EXCELLENT choice for grilling. Absolute perfection served with coconut aminos (soy sauce type flavor but slightly less salty) and freshly toasted sesame seeds.

4. Fajita Steak Skewers

I really enjoy making kabobs and skewers on the grill. You can get creative with what you add and in what order, and they’re easy to eat while socializing, such as at an outdoor party or barbecue. Feel free to take this idea and make it your own! 

5. Pesto Chicken Kabobs

These pesto chicken kabobs are simple and quick, meaning in about 25 minutes, you can be passing them out to guests! Consider making extra pesto and saving it for future recipes — it’s just SO good and brightens up any meal!

6. Grilled Watermelon Blue Cheese Salad

Here’s another incredibly hydrating summer fruit for you! In addition to their water content, watermelons are also a surprisingly nutrient-dense food.

They provide high levels of vitamins, minerals, and antioxidants, all within just a few calories.

7. Grilled Chicken Skewers + Homemade Tzatziki

The tzatziki sauce perfectly compliments the grilled chicken here! You could pair that dip with several recipes on this list, and everyone will be happy.

After you make this, I’m sure it’ll become a staple in your house for the next few months!  

8. Grilled Summer Veggies

Eating veggies is vital for a whole, clean diet, and it can be challenging to come up with new ways to serve them.

If you’re struggling, definitely save this recipe and get grilling! Those caramelized, dark-browned crispy edges are an edible crispy delight.

9. Flavorful Marinated Mushroom Kabobs

These mushroom kabobs are quick and easy to make and are fantastic for weekend get-togethers or parties.

Plus, mushrooms contain nutrients like selenium, vitamin D, and vitamin B6 that help maintain a healthy immune system. They’re also a natural anti-inflammatory that can help fight inflammation.

10. Grilled Chicken Skewers Meal Prep

This chicken marinade for these chicken skewers is absolutely phenomenal! It’s so good you’ll want to make these babies all summer long!

They’re great for Meal Prep, so if you have a busy week ahead, try these to save future-you time.

11. Grilled Juicy Ginger-Lemon Chicken

Here’s a perfect grilled chicken recipe for you to add to the weekly menu. They’re so moist and flavorful, thanks to the overnight marinating.

I suggest doubling the recipe so you have extra grilled chicken for future meals; it’s excellent thrown on a salad the next day.

12. Grilled Salmon + Avocado Salsa

Not only is this recipe delicious, but it’s full of health benefits! Wild-caught salmon has several vitamins, minerals, and anti-inflammatory benefits.

Also, avocados boost vitamins and minerals and are rich in folate, fiber, monounsaturated fats, and vitamin E.

13. Grilled Shrimp + Pineapple Kabobs

Fun, tasty, and easy to make, these shrimp and pineapple kabobs are a family favorite. The recipes complement each other perfectly.

Lightly grilling fresh fruit caramelizes the natural sugars and brings out the sweet flavor of the fruit!

14. Grilled Garlic Chicken + Summer Veggies

Moist, juicy, flavorful chicken breasts + perfectly grilled veggies = the all-time best summer meal!

It’s also a fantastic prep-ahead option! Simply dish equal portions into your food prep containers, then refrigerate for up to 4 days.

15. Pork Skewers with Tzatziki Sauce

If you’re a pork fan, then you’ll definitely want to save this one. It’s BURSTING with delicious flavors and is great for any party or get-together you have coming up!

16. Grilled Veggie Cauliflower Crust Pizza

Using cauliflower to make the pizza crust is a wonderful way to enjoy a tasty comfort meal without consuming as many carbs. And as a bonus, eggplants are an excellent source of fiber and nutrients.

Mixing them with other grilled veggies makes a delicious pizza!

17. Fresh Grilled Zucchini with Chimichurri

Zucchini has an impressive amount of vital vitamins, minerals, and antioxidants, such as fiber, vitamin B6, iron, zinc, vitamin A, and potassium.

Because it’s high in water and low in calories, it’s a great weight-loss food. It’s also versatile and affordable, so you can enjoy it in several ways, like this amazing dish!

18. Grilled Chicken + Mango Skewers

Here’s one more skewer recipe to try this summer!

Not only do mangos bring a sweet and exotic flavor to the table, but they also contain a surprisingly long list of vitamins and minerals, as well as good-for-you antioxidants and plant compounds.

19. Peach Quinoa Salad with Homemade Balsamic Vinaigrette

If you’re looking for a satisfying, meatless meal to serve during the warmer months – THIS Summertime Salad is it!

It’s packed with interesting flavor combinations. Those juicy, warm peaches, combined with the spicy jalapenos, drizzled in sweet balsamic dressing.

20. Grilled Shrimp Bowls + Cilantro-Lime Rice

These bowls are packed with nutrition and flavors while also being simple and easy to throw together. Feel free to prepare them ahead of time and enjoy them later as a fun lunch! 

As you can see, there are so many fun ways to use the grill these next few months. I hope you find a new favorite on this list and that your summer is full of tasty meals and fun times with friends and family. 

Let me know your favorite grill recipe in the comments below! 

The post Grilling Recipes To Kick Off Summer first appeared on Clean Food Crush.

15 Hydrating Foods Plus 20 Recipes

One of the most vital parts of overall health is hydration, and during the summer, drinking enough water can be more difficult thanks to the rising heat. Your body is made up of about 60% water and you need to constantly stay hydrated, replenishing lost fluids. 

Water plays a role in nearly every system in your body, including your heart, brain, blood, muscles, and other vital organs for life. Studies show that most Americans don’t drink enough water daily, so it’s crucial to find more ways to make drinking water more of a habit (see tips here!) and stay hydrated.

One simple way of doing so is consuming more foods with a high water content! Here are 15 especially hydrating foods that you may want to keep on hand during these hotter months:

1. Apples

2. Cabbage

3. Cantaloupe

4. Celery

5. Cucumber

6. Grapefruit

7. Lettuce

8. Oranges

9. Peaches

10. Radishes

11. Spinach

12. Strawberries

13. Squash

14. Tomatoes

15. Watermelon

Most of these foods are delicious all by themselves, but you can also take them and get creative with different meals!

Here are 20 recipes that use the previously listed hydrating foods you can make this week.

1. Air Fryer Apple Sausage and Veggies

This recipe combines apples, zucchini, and bell peppers, which I didn’t list above but also have a high water content! It’s quick, easy, and delicious. In just 15-20 minutes, you’ll have a delicious, fresh, and colorful meal ready to eat!

2. Easy Crock-Pot Applesauce

This honestly couldn’t be simpler! Break out your crockpot and fill it with apples to make homemade applesauce, perfect for breakfast on the go or a quick snack.

3. Zesty Purple Cabbage Slaw

Bright and gorgeous, this is one of my favorite, crave-worthy side dishes. It’s a zesty, tangy bowl of goodness that makes for a beautiful and distinctive dish that will be sure to get compliments and conversations going at your next party!

4. Cantaloupe Summer Salsa

This salsa is so refreshing and hydrating, perfect for outdoor BBQs, picnics, patio dinner parties, and meals with friends and family! Enjoy it on its own, as a dip, or served over your grilled chicken or fish.

5. Shaved Fennel + Celery Salad

This is a super easy dish with a satisfying complex flavor and crunch! And don’t worry if you don’t have much time before dinner or your event because this salad works wonderfully as a meal prep. Make a few hours ahead, cover, and refrigerate until ready to use!

6. Tangy Beetroot + Cucumber Herby Salad

A unique combination of ingredients yields a delicious, fresh, interesting salad for your next party or get-together! If you have your garden, be sure to pluck any ripe fruits and veggies or visit your local farmers market because there’s nothing quite like the flavor of locally grown, vine-ripened produce!

7. Cucumber Tomato Herbed Salad

Here’s another double threat with cucumbers and tomatoes! ​​This salad is quite versatile, so if there’s something you don’t like or don’t have on hand, leave it out and then add something else.

8. Simple Grapefruit Vinaigrette Salad Dressing

Gluten-free, refined sugar-free, simple, light, and fresh – the perfect salad dressing! The addition of herbs elevates the fresh flavor. You can use any fresh herbs you personally love to create your summertime masterpiece.

9. Peanut Chicken Lettuce Wraps

We LOVE lettuce wraps here at Clean Food Crush, and this is one of my favorites — protein-packed, low-carb, and antioxidant-rich, thanks to the radicchio! The flavor combination is incredible with creamy peanut butter, tangy fresh lime, salty aminos, umami sautéed mushrooms, a bit of heat from the hot sauce, and a touch of sweetness from the honey.

10. Cantaloupe Orange Ginger Turmeric Juice

There are endless benefits to this juice! It’s a staple in my house during the winter months while the cold and flu are going around, but it’s just as tasty and healthy when it’s hotter outside. It’s incredibly hydrating, full of nutrients, a strong antioxidant, infection-fighting abilities, and much more!

11. Honey Roasted Peaches

Peaches are a great fruit to snack on, especially when you’re craving something sweet, and the additional honey, cinnamon, and maybe whipped coconut cream make this a delicious dessert. For an added health bonus, this fruit contains good-for-you antioxidants, including vitamin C, polyphenols, and carotenoids!

12. Crispy Air Fried Radishes

Radishes are a cruciferous vegetable that contain antioxidants, fiber, magnesium, potassium, and vitamin C. These air-fried radishes are perfectly seasoned and crispy on the outside, creating a very satisfying side dish when craving something crunchy and salty. One taste, and you’ll be hooked! 

13. Sautéed Fresh Lemony Spinach

Spinach has many health benefits: it can lower blood sugar, help prevent cancer, aid in bone and eye health, prevent heart attacks, and has anti-inflammatory properties. This is definitely a food you should keep on hand all year round!

14. Shrimp Salad with Fresh Strawberries

Talk about a perfect summertime lunch! It couldn’t be easier to throw together, making it great as a quick meal just for you or for something more to feed the whole family. I really recommend using the absolute freshest, highest quality ingredients you can get your hands on… it makes all the difference.

15. Strawberry Baked Pancakes

Fluffy, sweet baked strawberry pancakes for a simple recipe that’ll feed the whole family in the morning while putting a smile on their faces! While it’s a basic, easy recipe, it has plenty of nutrients that will provide our bodies with sustainable energy.

16. White Lasagna Zucchini Boats

Zucchini boats are one of my family’s favorite dinnertime meals throughout the summertime. It’s a dish that’s both healthy and indulgent, perfect for a summer evening when you’re craving something hearty that won’t weigh you down! Plus, zucchini is full of important nutrients like potassium, B vitamins, dietary fiber, and antioxidants.

17. Spaghetti Squash Chow Mein

I got inspired by the beautiful traditional Chow Mein flavors, textures, and ingredients and created this lower-carb version that uses spaghetti squash noodles. Combining savory and umami flavors from ingredients like coconut aminos, and sesame oil creates a rich and satisfying taste experience.

18. Sliced Garden Tomato Salad

Honestly, there’s no food that feels so perfect for these sunny days quite like a juicy garden tomato. They also come with an impressive nutritional scoreboard that includes vitamin C, potassium, folate, and vitamin K.

19. Frozen Watermelon Pops

When the craving for a summertime popsicle hits, try these frozen watermelon pops! This is the simplest recipe on this list with only 1 ingredient, and will still impress.

Have your kids help you prepare them, then enjoy them as a refreshing afternoon treat! Feel free to give one to your puppy because it’s just as nutritious for them. (Just don’t let them eat the rind, and be aware that this might not be the snack for dogs with sugar sensitivities or diabetes—always talk to your vet with any questions or concerns!)

​

20. Marinated Watermelon Faux Poke Bowls

This is a fun, playful spin on traditional poke bowls to enjoy this summer while watermelon is plentiful and at its peak ripeness. Thank goodness it’s peak watermelon season during these hot summer months!

To ensure that you don’t get dehydrated this summer, add extra veggies and fruits to your diet with recipes like these 20! Also, soups, broths, and drinks (like these refreshing summer drinks) can also contribute to your water intake. 

Check out this post for more unexpected hydration benefits and how much water you need, and this post for 9 easy ways to make drinking water more of a habit!

Let me know your favorite part of summer in the comments below! 

The post 15 Hydrating Foods Plus 20 Recipes first appeared on Clean Food Crush.

A Beginner’s Guide To Grounding

Grounding (also known as earthing) is the practice of contacting your skin to the earth.

Simply getting outside has several mental and physical health benefits, and this process has been shown to have many benefits on its own. Bonus: grounding is so easy to do every day!

Our bodies are conductive, and the Earth has a natural electric charge. Many studies have shown that when we have direct contact with the earth, our bodies respond positively, which helps balance out the conductivity of our bodies and helps us reach a healing state.

In reviews published in the Journal of Environmental and Public Health and The Journal of Alternative and Complementary Medicine, chronic pain patients reported improved sleep, subjects saw improved skin conductivity, moderated heart rate variability, improved glucose regulation, and boosted immunity.

Even more studies show a lower risk of heart disease, reduced stress, and improved regulation in all areas of the body.

So how do you start?

The most common way to practice grounding is walking or standing barefoot or gardening, but really, the only requirement is that your skin touches the earth.

Some advocate that water may be used to ground in the same way the physical earth is used for grounding, such as wading in a clear lake or swimming in the ocean.

When I am on a walk or outside, I will often just reach out my hands and touch the trees, leaves, plants, and flowers I pass.

My personal preference is barefoot walking in the grass or on the trail because our feet are too often imprisoned in shoes.

Being barefoot, in general, has tons of benefits.

Our society spends too much time in shoes, and letting the feet free can be incredibly healthy.

There are many muscles in the feet that are responsible for protecting your knees and hips from injury, but these muscles are all immobilized in common tennis shoes.

Your feet are also full of receptors that communicate with your brain and help affect your balance, coordination, and proprioception.

To Summarize, Potential Benefits of Grounding Include:

• Reduced Inflammation Through Negatively Charged Ions

• Increased Cellular Energy

• Aid In Getting Rid of Migraines

• Disease Prevention

• Boosted Thyroid Function

• Blood Sugar And Electrolytes Stabilize

• Healthier Blood (Be Careful If You Are On Blood Thinners)

• Weight Loss

• Improved Sleep

• Reduced Stress

• Boosted Immunity

• Lowered Risk Of Heart Disease

If you want more tips for spending more time outdoors, check out our Guides to Getting Outside in the Summer and the Winter.

So, as you can see, there are several reasons to give it a try and intentionally spend 10 minutes a day grounding!

Be sure to take notes of how you feel over time. If you already keep a health journal, this could be a great addition to your daily entries.

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Article Contributions by Haley Cottey. Haley and her husband CJ are the founders of ExploreMore and are avid outdoor enthusiasts with over 100 days of experience in the backcountry. They also have years of experience hiking (alone and with toddlers), skiing, climbing, biking, etc. all over the USA. They are also passionate about educating and encouraging people to get outside and explore more of the outdoor spaces and activities right in their town.

Check out the ExploreMore Beginners Guide to Grounding Ebook here and receive 50% off as a CFC member! You can also join the ExploreMore Grounding FB group here.

The post A Beginner’s Guide to Grounding first appeared on Clean Food Crush.

Snacks For the Road

One of the questions I get often is, “How do I eat clean when traveling?”

Since summer is usually when many of us take vacations and go on road trips, this question is even more common this time of year.

So, I put together a list of 20 PERFECT road trip snacks you can prepare and enjoy during whatever plans you may have this Summer! 

1. Trail Mix Granola Bars

Crunchy, nutty, chewy, and slightly sweet. You’ve just found your new favorite grab-n-go snack to fuel your adventures.

Granola bars are honestly the best travel snacks! Bonus: they’re packed with energy through complex carbohydrates, healthy fats, and fiber!

2. High Energy Snack Box

If you need to keep energy up during your vacation plans, this snack box is for you! It’s a cold snack that’ll stay good for a few hours until hunger hits. These types of things are super convenient when there’s no kitchen available to heat things up.

3. Crispy Crunchy Air-Fryer Sweet Potato Chips

These crispy sweet potato chips are absolutely irresistible, the perfect amount of salty and sweet to satisfy that craving! They’re easy to throw together in a bag and take with you on the road. 

4. Homemade (copycat) Aussie Bites

Make a pack of these and take them wherever you’re headed because everyone will love them!

They look like bite-sized lil’ mini-muffins and are made of various seeds, ground nuts, chopped dried fruits, and a bit of healthy oil. Definitely a family favorite!

5. Peanut Butter-Chocolate Chip Oat Muffins

Have early morning travel plans? These muffins work as snacks AND an on-the-go breakfast. ​​

This is a budget-friendly recipe to help bulk up your family meals anytime you want to stretch your trips to the store. It’s a quick and easy recipe with impressive results, too!

6. Homemade Ranch Delight Bento Boxes

Throw a small insulated cooler in your bag or lunchbox with these bento boxes to keep them cool all day!

They make little ones, which you can find at our local store or on Amazon.

It’ll be worth it because these are tasty and packed with nutrients.

7. Blueberry Lemon Power Bites

Blueberry Lemon Power Bites are an EXCELLENT nutrient-packed treat for children and growing teenagers.

Bright lemon flavor combined with dried blueberries is reminiscent of a summertime cobbler or pie with tons of protein and an easy travel food.

8. Easy Baked Tortilla Chips

Sure, chips like these are best with a dip (which you can make and take with you; here are some options), but I like them even without anything to dip them in!

They’re delicious, and I feel good knowing I have carefully selected each ingredient.

9. Kitchen Sink Monster Cookies

I mean, who doesn’t love cookies and wants more reasons to enjoy them?

Honestly, you can enjoy these for breakfast too! I’ve provided substitutions for most of the ingredients, so mix & match ingredients to find your favorite combos.

10. Low Carb Sandwich Roll-ups

These are fantastic in the Summertime because you can just throw the ingredients in a cooler and head up to the mountains or down to the beach and have a SUPER low-fuss meal so you can simply enjoy yourself!

11. Bistro Snack Boxes

Tuck your little snack packs in a small cooler with some ice, and you’re ready for an afternoon adventure! If it’s not your favorite, then let these boxes be the inspiration to help you create your version for your family’s tastebuds. 

12. Sticky Cauliflower Bites

Crave-worthy delicious little bites with the most flavorful sauce for your afternoon snacks!

Cauliflower is rich in antioxidants and low in carbs and calories…plus it’s a good source of choline, which helps your metabolism, cell health, and supports many processes in your body.

13. Chocolate Almond No-Bake Truffles

Make some chocolate truffles to satisfy your sweet tooth AND provide the necessary fuel for your busy, fun-filled days! No-bake and less than 20 minutes of hands-on time.

14. Crispy Garlicy Kale Chips

Are chips your go-to travel snack? If so, then you should save this recipe! Kale is a superfood, but what’s wonderful about these chips is that they hit the spot when you’re craving something salty and crispy. 

15. Peanut Butter Rice Cakes

You can’t get a more simple snack recipe than these peanut butter rice cakes! The PB + Chocolate combo combined with the rice cakes’ crunchy texture is beyond satisfying and delivers on the flavor!

16. Roasted Parmesan Cabbage Chips

Here’s one more chip recipe for you!

Cabbage is an underrated vegetable that is not only tasty when cooked well but also low in calories and high in nutrients and fiber.

You can read more about why it’s great and check out some delicious cabbage recipes here. 

17. Baked Artichoke Hearts

These are a super easy snack and side dish.

You’ll only need a few simple ingredients and a few minutes of hands-on time, and you’ll be snacking on these crispy, satisfying, flavorful lil’ artichoke hearts!

18. Pumpkin Spice Chocolate Bark

This is a fun one to make with the kids, and maybe even look forward to the autumn days several months from now when pumpkins will be everywhere!

I love food “craft” ideas like this that allow you to enjoy creativity (which is important for our brains and stress levels) while not being *too* much work.

19. Veggie Hummus Wrap Box

Here’s another cold snack box to tuck into your bag with an ice pack, so it’ll still be good hours later.

This particular box is also great as a quick lunch that you can enjoy on the road, at the zoo, during a picnic, after a hike, at the beach, or wherever your Summer plans may take you!

20. 3-Ingredient Banana Oatmeal Cookies

We often make these at our house as after-school snacks and even a quick grab-go breakfast occasionally. With only 3 ingredients, these cookies are incredibly simple and easy on the wallet!

See? You don’t have to sacrifice your health to enjoy vacation plans or get through the busier seasons!

Hopefully, you’ve found something that’ll make your life a little easier.

Let me know which recipes from this list are your favorite in the comments below!

The post Clean Snacks For the Road first appeared on Clean Food Crush.

20 of CFC’s BEST Recipes for Mother’s Day

Happy Mother’s Day, CRUSHers! It’s time to celebrate all of the FANTASTIC moms out there. To help make the day smooth and fun for you all, I’ve compiled this list of 20 perfect Mother’s Day Recipes.

Our favorite way to spend the day is with a lovely brunch, but whatever your plans are, I have something for you!

We have breakfast recipes, finger foods, lunch and dinner ideas, and treats for dessert. Have fun perusing until you find a recipe perfect for your Sunday plans!

Breakfast and Brunch

1. Strawberry Baked Pancakes

Fluffy, sweet baked strawberry pancakes for a simple recipe that’ll feed the whole fam in the morning while putting a smile on their faces! While it’s a basic, easy recipe, it has plenty of nutrients that will provide our bodies with sustainable energy. Here are more pancake recipes if they’re something you like!

2. Cottage Cheese Breakfast Cups

I almost decided to put these in the treats section because they’re so tasty! But they make a beautiful breakfast that you can alter for your family’s tastes. Also, cottage cheese is low in calories and fat, high in protein, packed with calcium, and full of nutrients!

3. Mini Lemon-Blueberry Pancake Skewers 

These little pancake skewers are crazy easy to assemble, completely delicious, and full of antioxidants. Not to mention, they’ll brighten up your Mother’s Day brunch table! Just set out a big, beautiful platter and enjoy!

4. Piña Colada Overnight Oats

All the tastes of piña coladas but without the unnecessary sugar and instead being a very nutritious and satisfying breakfast idea full of protein. Fresh pineapple combined with coconut creates a refreshing island favorite flavor! If you love these overnight oats, you can find many similar ideas here!

5. Mexican-inspired Frittata

If you’re like me and love savory breakfasts, then you’ll definitely want to try this one! This one is extra perfect thanks to the high protein, complex carbohydrates (energy!), and the fabulous Mexican-inspired flavors happening here.

Finger Foods

6. Homemade (copycat) Aussie Bites

Aussie bites are always hit in my hours and make the PERFECT snack, finger food, or appetizer. These are completely packed with energy through complex carbohydrates and healthy fats, along with an impressive amount of fiber! Not to mention, they’re delicious.

7. Crispy Smashed Broccoli

Flavorful and simple, it is absolutely the best broccoli ever! That crispy coating makes them incredibly enjoyable with the perfect flavor and texture combination. Not to mention, broccoli is packed with vitamins, minerals, and antioxidants necessary for overall health!

8. Tuna Cucumber Boats

These boats are some of my favorite finger foods for gatherings with families and friends. They’re fresh, light, hydrating, and present beautifully at a Mother’s Day Brunch or really any party, like a baby shower or summer BBQ.

9. Rachel’s Buffalo Chicken Dip

There’s not much that’s as crave-worthy as this buffalo chicken dip! Our dip is completely packed with protein and made using “cleaner” ingredients to serve up a nutritious snack to those we love. It’ll be a hit at your Mother’s Day party.

10. Zucchini Fingers

Zucchinis are delicious and have several health benefits, all of which you can read about (and get 25 more amazing recipes) here. These Zucchini sticks are so full of flavor and totally satisfying – friggin’ good vegetables! Let me know if you try them next weekend and how fast they disappear from the table.

Lunch or Dinner

11. Peanut Chicken Lettuce Wraps

This flavor combination is incredible with creamy peanut butter, tangy fresh lime, salty aminos, umami sautéed mushrooms, a bit of heat from the hot sauce, and a touch of sweetness from the honey. Every taste bud you have will thank you!

12. Balsamic Salmon Sheet Pan

Something about a fresh balsamic meal like this seems perfect for a Mother’s Day meal! This one is really good, and it has tons of flavors thanks to the quick homemade marinade. And as a one-sheet meal, it’s pretty simple and comes with minimal cleanup.

13. Chicken Ranch Spaghetti Squash

Rich, indulgent ranch and crispy chicken pieces make this a fantastic meal. We get extra fiber and nutrients thanks to this incredible noodly squash. Chicken and Greek yogurt are also excellent sources of protein!

14. Spaghetti Squash Lasagna Casserole

If you love Spaghetti Squash and Lasagna, then this is the recipe for you! It’s exceptionally satisfying and comforting, as most hot casseroles topped with melty cheese are. I’m so excited for you to try this, and can’t wait to hear how your family likes it!

15. Twice Baked Stuffed Sweet Potatoes with Bacon and Eggs

A bit more hands-on but simple prep goes into making these… so they’re definitely a weekend project. The combination of flavors is stunning!

Sweet Treats

16. Berry Tart

Breakfast or dessert? Could go either way! This berry tart is energy fuel, a refreshing meal that’s pretty enough to serve your guests for a party or special brunch but simple enough to make on the weekends for the family!

17. Clean Eating Chocolate Chip Blender Banana Bread

Delightful and decadent, this bread is an excellent treat and simple enough to be a quick breakfast idea if that’s what you prefer. You get plenty of potassium from the bananas, and the chocolate will satisfy your sweet tooth.

18. Chocolate Almond No-Bake Truffles

Here’s another recipe that fits several categories! In this case, the truffles can be a treat or a finger food snack for the middle of the day. They taste like a bite of dessert but are packed with nutrients to keep you fueled and energetic.

19. Yogurt Berry Cake

I couldn’t resist including this yogurt berry cake on the list! Naturally sweetened with a delicious, nutty, crisp-crumb topping, then served with fresh berries and a dollop of yogurt or whipped coconut cream.

It’s perfect to make when you’re going to have a bigger group to feed, and you want it to be beautiful and impressive – like a holiday weekend!

20. No Bake Strawberry Cheesecake

We’re ending on a high note here! If you want to really impress, make this No Bake Strawberry Cheesecake. It takes a bit more time, but trust me, it’s worth it. It tastes almost exactly like regular cheesecake, but it’s much healthier, and everyone will feel much better afterward.

All of these recipes are favorites in my house and popular amongst our CRUSHers, so I’m confident that the moms out there will appreciate every recipe come Mother’s Day weekend.

They deserve to be celebrated, and these recipes are a great way to start those celebrations! 

Let me know in the comments below which is your favorite. 

The post 20 of CFC’s BEST Recipes for Mother’s Day first appeared on Clean Food Crush.

Getting Through Allergy Season

Spring, specifically March through May, is often the worst time of year for those of us with seasonal allergies.

The pollen count is high, the grass is growing, and trees are blooming, which all cause your body to overreact and try to clear your body from these foreign substances it mistakes for harmful germs. 

Allergies are miserable. Instead of enjoying the nice weather and outdoor activities, you’re stuck inside, suffering from some of the many symptoms seasonal allergies, or hay fever, can cause.

Possible symptoms of allergies include:

• Cough

• Headache

• Sneezing

• Itchy throat

• Watering and itchy red eyes

• Red and swollen eyes

• Itchy and running nose

• Nasal congestion

• Tiredness/poor sleep

• Drainage in the throat

If this is you, know there are ways to mediate the symptoms and get through allergy season!

Here are 7 tips to help you have a good Spring rather than a miserable one!

1. Know When Allergy Season Starts in Your Area

The first step is actually to know when allergy season is! It’s different everywhere, starting as early as February in some areas.

Seasonal allergies are different for everyone. Try and learn what type of pollen affects you the most. 

You know yourself best and when you’re affected the most, so be sure to pay attention to your body and what it’s telling you!

2. Talk to Your Doctor & Try Medication

Speak to your primary physician about any concerns and if you have questions about the seasons and how different pollen affects you. Also, consider asking about allergy testing!

It’s a fairly simple process through which your doctor can diagnose your exact allergies and devise a treatment plan to relieve your symptoms.

Your physician can talk to you about different medications and treatments. They may suggest allergy shots for more severe allergies. Or, over-the-counter allergy meds might be enough for you. Find the medication that works best for you, such as antihistamines, nasal steroid sprays, and decongestants.

Also, don’t ignore the power of vitamins or the importance of eating a clean diet full of natural vitamins and minerals. Vitamin C, in particular, helps reduce histamine levels and boosts your immune system.

3. Avoid Pollen Exposure

Obviously, you can’t spend the entire season locked in your house but try to avoid exposure to allergens and pollen as much as you can.

Try not to mow the lawn when the weather is super warm, and don’t spend extra time outside when it’s windy. When you do go outside, wear sunglasses and a mask to help keep pollen out of your body.

4. Keep Your Home Clean

Pollen will find its way into your house as well!

So, make time to clean more often during the Spring. Wash your sheets, blankets, and pillowcases in hot or warm water every week, sweep often, and clean surfaces.

Change your air filters and try using central air-conditioning if possible to help remove pollen and dirt from the air. The less dust, hair, dirt, and pollen in your house, the better!

There are other ways to keep your home free of allergens.

Keep your windows and doors closed when possible, and take off your shoes before walking through your house.

Consider changing your clothes as soon as possible if you come inside after being outside for a while, as you can carry pollen on your shoes and clothes. Also, wipe down your pets to remove pollen from their fur!

5. Use Air Purifiers & Humidifiers

Air purifiers, such as HEPA filters, are great for trapping and filtering airborne allergens like pollen and pet dander.

Since there are so many types of air purifiers, research before getting one to determine which works best for your house and your needs. And be sure to replace the filters regularly! 

Humidifiers and dehumidifiers are also super helpful! Some months of the year, such as Spring and Summer, bring more humid days, and a dehumidifier will remove excess moisture from the air and reduce mold and mildew, which also cause allergies.

Other times of the year, specifically the Winter, are extra dry and could benefit from a humidifier to keep your skin hydrated and soothe dry, irritated nasal passages.

6. Try At-Home Remedies

Depending on your symptoms, there are quick, at-home remedies to relieve symptoms temporarily.

If you have a headache or if your eyes are itchy, try an ice pack or cold compress, which can soothe swollen and itching eyes. If your nose is running, itchy, or congested, try rinsing it out. Ask your doctor about saline nasal sprays or try neti pots, which can clean the nasal passage.

Also, honey simply helps soothe sore throats! If your throat hurts or you have a cough, suck on cough drops, use throat spray, or drink hot tea.

7. Consume Raw Honey

Raw honey, particularly local honey, is excellent for relieving allergy symptoms! Honey sourced locally will have local pollen from the plants and flowers the bees have gathered from.

Over time, you may become less sensitive to this pollen, and as a result, you may experience less allergy symptoms.

Also, honey simply soothes sore throats and might even help suppress coughs. Add some to your hot tea or warm lemon water.

I know how frustrating seasonal allergies can be, so hopefully, these tips will make this season more bearable for you this year.

For more natural remedies to relieve seasonal allergies, check out this post. 

The post Getting Through Allergy Season first appeared on Clean Food Crush.

Foods that Fight Inflammation Plus 20 Recipes

There are two kinds of inflammation: acute and chronic. The former is often important, as it’s one of the body’s defense mechanisms. 

Acute inflammation is the process of the immune system fighting harmful stimuli and beginning the healing process.

Think about when you’ve had a cut, bruise, or infection. While your body heals, you’ll likely experience at least some of the four signs of inflammation: redness, swelling, pain, and heat. 

Chronic, or systemic, inflammation, on the other hand, is a serious health concern that has been linked to several diseases, such as obesity, diabetes, heart disease, arthritis, cancer, depression, and Alzheimer’s.

Like every other aspect of health, diet has a major effect on chronic inflammation.

Foods can either cause, worsen, or fight it.

So, if you’re struggling with inflammation, it’s important to know what foods to avoid and which to eat more.

Foods to Avoid:

• Refined Carbohydrates (White Bread, Pastries, Pasta)

• Fried Foods (French Fries, Fried Chicken)

• Sugar & High-Fructose Corn Syrup (Candy, Cookies)

• Soda & Other Sugar-Sweetened Beverages

• Red Meat (Burgers, Steaks)

• Processed Meat (Hot Dogs, Sausage)

• Margarine, Shortening, & Lard

• Alcohol

Alternatively, some foods and drinks help reduce inflammation—particularly fruits and veggies, which are high in natural antioxidants, polyphenols, and other anti-inflammatory compounds.

Foods to Enjoy:

• Bone Broth

• Ginger & Turmeric

• Wild Caught Fatty Seafood (Salmon, Tuna, Sardines)

• Green Leafy Vegetables (Spinach, Kale, Collards)

• Avocados

• Cucumbers

• Tomatoes

• Nuts (Almonds, Walnuts)

• Berries (Strawberries, Blueberries, Raspberries, Blackberries)

• Citrus Fruits such as Oranges

• Dark Chocolate and Cocoa

• Olive Oil

• Veggie Soup

• Green Tea

• Coffee *according to some studies*

There are a ton of ways to enjoy these various anti-inflammatory foods!

Here are just 20 of our best recipes to help fight inflammation:

1. Homemade Bone Broth

Bone broth is packed full of collagen, proline, glycine, glutamine, and many minerals, which provide several health benefits, including boosting the immune system, maintaining gut health, and reducing inflammation. So, make yourself some broth and enjoy the never-ending benefits! 

2. Instant Pot Veggie Broth

Here’s another broth option for you, this one with veggies rather than bones! Still just as tasty with its own list of health benefits. In addition to gut health and inflammation reduction, this veggie broth is rich in vitamins and minerals, great for a detox, and helps with weight loss.  

3. Turmeric Roasted Cauliflower

Turmeric gets its health benefits from its main active ingredient, curcumin, which is LOADED with antioxidants and is believed to have anti-inflammatory properties.

It adds a rich flavor to several recipes and is the key to these tasty roasted cauliflower bites!

4. Turmeric Lemon Ginger Protein Balls

In addition to its anti-nausea properties and ability to kill off the bad guys in our gut that can harm us, ginger is a powerful inflammation fighter and immune booster.

With these delicious protein balls, you can get more of this root and turmeric in your diet! They have a surprisingly sweet + savory + slightly peppery flavor that’s super tasty!

5. Turmeric Ginger Chicken Rice Skillet Recipe

This one-pan chicken dish is delicious and super quick, making it great for a quick dinner or meal prep idea!

Since you’re only using one pan, the clean-up is simple as well. Really, this skillet recipe couldn’t be more of a win!

6. Wild Tuna Cucumber Boats

Wild-caught seafood is rich in minerals, protein, and omega-3 fatty acids, which can reduce inflammation and help prevent digestive issues. If you have a party coming up or need an appetizer, then these tuna boats are great! They’re a perfect finger food, refreshing, full of vitamins, and super tasty.

7. Pan Roasted Salmon and Carrots

Another one-pan recipe for a quick dinner and easy cleanup! It takes a total of 20 minutes to have dinner ready for the whole family. As a bonus, both the salmon and the carrots here are good for inflammation and overall health. 

8. Tropical Salmon Meal Prep Bowls

Here’s a triple-win for you! Along with salmon, avocados have anti-inflammatory properties, and mangoes are high in antioxidants and aid in strengthening the immune system. Add this recipe to your list, especially as the weather warms up; it’s a summer favorite in my house!

9. Crunchy Kale Salad

Keeping it SUPER SIMPLE with this easy-to-make fresh salad + tangy dressing that’s a total crowd-pleaser. The almonds and the kale will help lower inflammation and provide several other benefits, such as helping to improve bone, skin, and hair health!

10. Spinach, Feta, and Rice Casserole

Dark, leafy green veggies are a vital part of a healthy diet, and this savory, hearty, creamy, nourishing, and comforting casserole is a fantastic way to eat more.

It’s bursting with fresh flavors thanks to the garlic and all the fresh herbs! Double the recipe and save any leftovers for easy lunches.

11. Greek Yogurt Cucumber Salad

This cucumber salad is super simple, incredibly hydrating, and a perfect hot-weather dish. Cucumbers contain vitamin C and other antioxidants and have natural anti-inflammatory benefits. 

12. Cucumber Avocado Salad

Here’s another simple, tangy, creamy, crisp, fresh, and hydrating salad to fill out your Summer weekly menus! Make it for a quick lunch, or double the recipe and make a big ole’ bowl for your backyard BBQs!

13. Marinated Tomatoes

Where are my tomato fans at? This one is for you! These are so flavorful and refreshing and never last long in my house.

14. Baked Parmesan Tomatoes

Impress your guests and friends at the next party you attend with these baked parmesan tomatoes. They’re rich and cheesy while still being hydrating and full of vitamins!

15. Trail Mix Granola Bars

Having healthy snacks on hand is essential; these are the perfect grab-and-go snack or breakfast. They’re crunchy, nutty, chewy, slightly sweet, and packed with energy through complex carbohydrates, healthy fats, and fiber!

16. Chocolate Almond No-Bake Truffles

These truffles taste like a bite of dessert but are loaded with nutrients to keep you fueled and energetic, making them another great snack or treat option. No-bake and less than 20 minutes of hands-on time! This is a fun one to make with the kids.

17. Berry Breakfast Tart

I LOVE this gorgeous berry breakfast tart; its light and refreshing taste is great. Feel free to be creative and make this your own by choosing which berries and fruits you add on top.

All berries are potent in antioxidant and anti-inflammatory properties, so you can’t go wrong here!

18. Flourless Double Dark Chocolate Brownies

I’m sure you don’t need more reasons to enjoy some chocolate, but here’s one anyway! 70% cocoa dark chocolate is rich in antioxidants and has some major anti-inflammatory effects. So, treat yourself to a pan of these decadent brownies!

19. Orange Creamsicle Homemade Ice Cream

This is a homemade version of one of my favorite creamy summer treats. It’s so fresh and bright tasting, and it even smells delightful! Feel free to alter the recipe and sweetness slightly to fit your tastebuds!

20. Nourishing Homemade Veggie Soup

Ending on a high note with this nourishing, budget-friendly, comforting soup! Make a giant pot because soup tastes even better the next day and makes for an effortless meal later that week!

Though inflammation is essential, it can be painful, frustrating, and dangerous, so consuming anti-inflammatory foods is always a good idea. Plus, all of these have several other health benefits, so your body will thank you for adding them to your diet!

Remember that if you have ANY health concerns, always consult your doctor. 

Let me know what anti-inflammatory food is your favorite and how you like to prepare it in the comments below! 

The post Foods that Fight Inflammation Plus 20 Recipes first appeared on Clean Food Crush.

Why Cabbage is Great + 15 Delicious Recipes

In my opinion, cabbage is an entirely underrated vegetable and deserves more space on our weekly menus.

It’s available throughout the year, but its peak season is from January to June, which means now is a wonderful time to try one of the following recipes.

Cabbage is a dense, leafy, cruciferous vegetable that comes in various colors, such as green, white, purple, and red. Many people don’t know what a powerhouse it is or how many benefits it has! 

Here are just a few reasons why cabbage is great and why you should eat more:

Packed With Nutrients

Cabbage is about 92% water, but the rest is FULL of vital vitamins and nutrients—specifically, vitamin C, vitamin K, vitamin B6, and folate, among many others!

Increases Antioxidant Productions

Cabbage increases the production of antioxidants and detoxification enzymes and stimulates the production of liver cleansing; it actually helps your liver break down toxins so they can be more easily expelled, and it also has diuretic properties that help rid your body of excess liquid, carrying toxins along with it!

Low in Calories & High in Fiber

Cabbage is very low in calories and high in nutrients and fiber, which makes it a great veggie for weight loss and helps with digestion.

It’s full of gut-friendly insoluble fiber, which helps keep the digestive system healthy by adding bulk to stool, promoting regular bowel movements, and increasing the number of beneficial gut bacteria. 

Reduces Inflammation

Chronic inflammation not only doesn’t feel good but can increase the risk of diseases.

Cruciferous vegetables like cabbage contain many different antioxidants that have been known to reduce chronic inflammation.

Easy on the Wallet

Finally, cabbage is really affordable! In terms of price per cup, a report by the Department of Agriculture labels cabbage as the second most economical cooked vegetable in terms of price per edible cup.

So, if you’re looking for a healthy, tasty, and versatile veggie that’s also inexpensive, then look no further than cabbage!

There are many ways to enjoy cabbage, such as soups, salads, and casseroles.

Here are 15 of my FAVORITE cabbage recipes:

1. Taco-Style Cabbage Skillet

Taco Tuesday has never been so fun! Here’s a super creative and nutritious spin on typical tacos.

As a one-pan meal, there isn’t much cleanup required, so this recipe is perfect for a busy Tuesday evening!

2. Cabbage and Cheese Frittata

If you have a big family, then you should definitely try this frittata. It’s an easy breakfast for a larger crew AND helps you start your day on the right foot with plenty of veggies!

3. Cabbage Hash Browns

These little cabbage hash browns would be so tasty alongside eggs and bacon in the morning, but they are also just as great as a fun side dish to go with dinner. Thanks to all of the seasonings and the onion, each bite is bursting with flavor! 

4. Bacon Wrapped Cabbage

I know my family isn’t the only one who LOVES bacon. We believe everything in moderation, so bacon makes an appearance once or twice a month in our house.

Recipes like this one let us enjoy all the irresistible flavors of bacon while still providing nutritional value from the veggies!

5. Zesty Purple Cabbage Slaw

Bright and gorgeous, this is one of my favorite, crave-worthy side dishes. It’s a zesty, tangy bowl of goodness that makes for a beautiful and distinctive dish that will be sure to get compliments and conversations going at your next party!

6. Instant Pot Cabbage with Sausage or Pepperoni

This recipe came together one evening when I needed to make something quick with the ingredients I had on hand. It’s super simple and turned out SO GOOD! My kids especially love it, and I hope yours do too!

7. Asian-Inspired Cabbage Rolls

Ultra-flavorful, fun to eat, impressive, and way easier than they look, these cabbage rolls are fantastic! They’re fabulous for those watching their carbohydrates and looking for a satisfying, tasty, protein-packed meal idea.

8. Roasted Parmesan Cabbage

The crispy edges and savory taste makes these roasted parmesan cabbage bites taste almost like chips. They’re terrific to have on hand for a tasty snack or to beef up the amount of veggies on your dinner plate!

9. Crockpot “Corned Beef” & Cabbage + Veggies

Here’s my healthier take on the “corned beef and cabbage” dish we’re all familiar with. I believe you’ll enjoy this version just as much while saving yourself a TON of sodium. It’s really comforting and surprisingly simple! 

10. Hot N’ Hearty Melty Cabbage Casserole

This casserole is a winter and fall favorite in my house, but tastes just as fantastic during the warmer months. Plus, it’s even better reheated the next day and stays in the fridge for about four days, so it’s an excellent meal prep idea. 

11. Crockpot or Instant Pot Cabbage Soup With Beef

Packed with protein and vegetables, this soup is a nutritional powerhouse of a meal! There are so many reasons to add more soup to your diet, including nutritional value, taste, simplicity, and affordability! 

12. Sauteed Cabbage + Sausage

This skillet meal comes together in under 20 minutes, and all of the ingredients are very interchangeable and customizable to YOUR taste preferences! Couldn’t be easier and with really quick cleanup!

13. Fish Tacos with Limey Mango Cabbage Slaw

Here’s another amazing recipe for your taco Tuesday meal! The purple cabbage marinates in the lime and sea salt for a few minutes, which helps break it down a bit so that it’s more tender and super flavorful.

14. Cabbage Enchilada Roll Ups

Talk about creative! Enchiladas are a popular meal in my house, and these have all the taste plus way more nutritional value. Add these to your menu this week, then come back and let me know how much you loved them!

15. Sautéed Cabbage + Bacon

You only need a few simple ingredients and one pan to get this tasty cabbage on your table tonight (my kind of dish!) Even better, it’s another one that tastes as good, if not better, the next day, so you can always meal prep it and save yourself some time and effort.

As you can tell, cabbage, no matter the form it’s cooked, is hands-down one of my favorite vegetables. If you weren’t sold on it, I hope this post helped convince you to try more cabbage-based foods!

Once you’ve tried them, let me know which is your favorite! And remember to tag CleanFoodCrush with any of the meals that you share; I want to see your delicious cabbage creations!

The post Why Cabbage is Great + 15 Delicious Recipes first appeared on Clean Food Crush.

The Benefits of Silence & How to Create Quiet Moments Throughout the Day

Silence feels like such a luxury these days with so many kids in the house and a seemingly endless to-do list!

It’s easy to slip into auto-pilot while tackling the chaos of each day, but if we disregard our mental health and well-being, then we risk burnout and increased stress and anxiety.

It’s good to remember that silence is important for every aspect of life, including your health.

Creating quiet moments throughout the day can be super powerful.

So, I decided to dedicate this blog to the benefits of silence and some tips for carving out a few quiet moments in your busy life! 

Here are just 5 benefits of silence:

Lowers Blood Pressure

Though more studies are needed to determine the long-term effects silence has on cardiovascular health, some studies show that just a few minutes of silence can help lower blood pressure and improve heart health. 

Noise stimulates the adrenal system and triggers stress hormones that increase the heart rate, so it makes sense that reduced stimuli will have the opposite effect! Other studies suggest that even listening to calming music can lower blood pressure compared to high-tempo songs.

Reduces Stress & Anxiety 

The previous benefit and this one go hand-in-hand, as stress raises blood pressure!

Reducing stimuli also aids in reducing your stress and anxiety. Your body will have a much easier time relaxing when it’s quiet than when it’s in overdrive trying to process all the noise.

And bonus: a more relaxed mind and body helps strengthen your immune system as well!

So, if you notice yourself becoming stressed, try taking a step back and letting yourself unwind! For more tips on reducing anxiety, check out this post! 

Improves Sleep

One of the most vital aspects of sleep hygiene is creating a calming, quiet atmosphere.

But adding some peaceful moments in your day before bedtime also helps improve sleep.

More relaxation during the day means better quality sleep at night! And getting enough good, quality sleep is crucial for your overall health!

Head here for 13 tips for improving your sleep!

Enhances Concentration & Better Focus

Quiet time can help improve mental clarity and cognitive development, enhancing concentration and enabling you to focus.

This 2021 study showed that people working in silence and with less noise in the background tend to have much better concentration and perform tasks more effectively.

Some studies even suggest that silence helps develop the hippocampus, the part of the brain linked to memory, emotions, and learning, so quiet moments are essential for children.

However, everyone is different, and not everyone will work well with 100% silence. You know yourself best! 

Helps Emotional Regulation & Patience

Have you noticed yourself snapping at people more easily or having a shorter temper? You may need to add some quiet times to your day!

Silence and meditation allow you to step back, catch your breath, process your emotions, and understand your feelings. The more you practice meditation, the better you’ll be at it and understanding your feelings! 

Better emotional regulation helps you have more patience with the people around you. It can also help slow your thought process so you can make better decisions rather than acting impulsively.

That, in turn, can help you make healthier choices and reduce emotional eating, which supports health goals like weight loss.

There are definitely more benefits of silence, such as boosting creativity and increasing productivity, but I’ll stop there!

Now that we know why it’s important to create quiet moments let’s discuss how to do so!

Here are 10 quick ideas for adding pockets of silence throughout the day!

1. While running errands, consider turning off the radio and driving in silence! 

2. Start your day in silence. If you have to, wake up a few minutes early, or if you’re already the first one awake, take that time to be alone with your thoughts.

3. End your day in silence. Have a quiet time before you go to sleep.

4. Read a good book. This could be your quiet time before sleeping or a few stolen moments throughout the day. Curl up in bed or on the couch and do some reading!

5. Go for a walk! Whenever you have time, like during lunch, go for a walk in the park or through your neighborhood and let your thoughts travel wherever they wish.

6. Try yoga or meditation. Check out our guide to mediation!

7. Designate a little silent sanctuary in your house. Maybe a comfy chair by the window or your porch is your sanctuary. Wherever it is, make it a quiet space. No noise allowed!

8. Take a long shower or bath in complete silence! Or stretch out your skincare routine so you can care for your mental health at the same time.

9. Ban distractions from the kitchen while you’re cooking. Ask the other people in your house to leave you alone while you’re preparing meals. That way, the time you spend cooking, baking, and meal prepping can also be a little mental pause.

10. Clean while the house is empty. While everyone else is at school or work, turn off the TV and do your household chores in complete silence! 

Even the smallest things and the shortest moments of silence can make a difference! But if you’re ready to dedicate even more time to your mental health, check out this post to learn how to adopt a self-care routine! 

Whatever your routine looks like, what matters is that you don’t forget about yourself or neglect your mental well-being.

The post Benefits of Silence and Creating Quiet Moments first appeared on Clean Food Crush.