SWIHA Blog

Maximize Micronutrients With a Rainbow Superfood Salad

Posted by Taylor Jablonowski on 7/29/19 3:00 PM

Diversifying food choices is essential for keeping our gut’s microbiome healthy. When our digestion is performing optimally, our bodies can absorb the maximum amount of nutrients from the foods we consume, thereby improving the performance of all of the systems that keep us healthy!

There is also mounting evidence showing that what we eat affects physical health and mental health. A great way to keep our mind, body and spirit happy is by consuming a rainbow...in the form of a salad, of course!

This dish is able to be completely tailored to your personal preference. Read the guide below for suggestions on creating your own Rainbow Superfood Salad!

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Topics: Motivational Monday, Holistic Nutrition, Recipe, Healthy Eating, Vegan, healthy lifestyle

Foolproof Formula for a Healthy, Satisfying Green Smoothie

Posted by Taylor Jablonowski on 4/8/19 3:00 PM

Full of fiber and packed with nutrition, green smoothies are a staple in any health-conscious diet. Making this delicious drink is as easy as 1, 2, 3!

  • 1 cup of fruit
  • 2 cups of liquid
  • 3 cups of greens

Step One: Choose Your Liquid Base

To ensure even blending, add two cups of liquid to your blender first. Be mindful of the sugar content of liquid bases, and feel free to choose more than one!

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Topics: Holistic Nutrition, Recipe of the Week, Recipe, Holistic wellness, Healthy Eating, healthy living, Green Smoothie

It’s ALIVE! How Fermented Foods Boost Beneficial Bacteria

Posted by Taylor Jablonowski on 10/22/18 2:00 PM

You know the phrase “sick to my stomach”? There’s more truth to that than you may think!

Researchers estimate that up to 85% of our body’s immune response is attributed to our digestive system. More than five hundred species of bacteria live in our gut, referred to as “gut flora”. In fact, the amount of bacteria in our gut out-numbers the body’s cell count by ten times.

Though we’ve just begun to discover the intricate relationship between our bodies and bacteria, it’s known that these creatures play essential roles in homeostasis. Friendly bacteria are responsible for things such as nutrient absorption, mucosal barrier function, upkeep of lymphoid tissue, and optimal functioning of our immune system.

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Topics: Motivational Monday, Holistic Nutrition, Recipe, Healthy Eating

Celery Juice: Detoxify Your Body & Heal Your Gut

Posted by Taylor Jablonowski on 9/24/18 2:00 PM

This green elixir has been touted by health gurus and celebrities alike for its wide range of benefits and the ease at which you can incorporate it in to your morning routine. Today we’re taking a look at an oft-overlooked veggie: the humble celery.

Celery juice is powerhouse of antioxidants, phytonutrients and enzymes in a liquid form that can be easily consumed, bypassing the energy-consuming process of digestion. By drinking it first thing in the morning, many claim it’s given them better skin, more energy, and improved their gut health.

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Topics: Motivational Monday, Holistic Nutrition, Recipe, Healthy Desserts

A Better Burger? The Trouble with Imitation Meat (And a Vegan Recipe to Replace It!)

Posted by Staff on 7/30/18 1:55 PM

Last week, we introduced you to three simple, fast methods for making homemade condiments for your vegan cookout. This week, we’re going to show you how to swap out your traditional burger for a better, meatless option that honors the principles of holistic nutrition.

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Topics: Holistic Nutrition, Recipe, Vegan, Raw Vegan

3 Vegan Condiment Recipes to Complete Your Summer BBQ

Posted by Staff on 7/23/18 1:01 PM

Picture this: your vegan veggie burger is sizzling on the grill. Your buns, purchased fresh from a local bakery, are toasted and ready to go. Crisp lettuce and juicy tomatoes are standing by, waiting to be layered on top. You go to the fridge to retrieve your condiments, only to recoil in horror once you turn over the plastic bottles and inspect their labels… What the heck is food dye doing in your hot sauce? And since when does your vegan ranch dressing have so much sugar?

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Topics: Vegetarian, Holistic Nutrition, Recipe, Vegan

Drop that Bacon! An Easy Ovo-Vegetarian Shakshouka to Satisfy You in the A.M.

Posted by Staff on 7/10/18 12:16 PM

We all know what the classic American breakfast looks like: eggs fried sunny side-up, a pile of crispy bacon, a side of hash browns, and white toast smothered in butter or jam. For those with extra big appetites, a plate of pancakes drowning in goopy syrup might just be served alongside it. Toss in a cup (or two!) of cream- or milk-laden, super sweetened coffee, and the meal is made complete. 

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Topics: Holistic Nutrition, Whole Foods, Recipe

Drink Your Veggies: 3 Green Smoothie Recipes for Raw Food Beginners

Posted by Staff on 7/3/18 2:00 PM

In the 1990s, Victoria Boutenko and her family found themselves in deteriorating health. Victoria was coping with the same heart arrhythmia which had killed her father, as well as severely swollen legs and mounting obesity. Igor, her husband, was suffering from progressive hyperthyroidism, chronic rheumatoid arthritis, and facing down a prognosis that he would die within a matter of months if his thyroid gland was not removed. Their children, Valya and Sergai, were respectively born with asthma and juvenile type 1 diabetes.

“After crying through an entire night, I decided that we had to take different action if we wanted get different results,” to Victoria explains on her website. “That was when we started to try various healing modalities and eventually arrived at the idea of becoming raw foodists…

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Topics: Holistic Nutrition, Recipe, Green Smoothie

All I Avo Wanted: 2 Gluten-Free, Vegan Recipes to Get You Out of Your Guacamole Funk!

Posted by Staff on 6/25/18 2:00 PM

Avocadoes: you know them, you love them, and you devour them all the time… probably in the form of guacamole! Indeed, avocadoes are all the rage in the United States, an epicurean trend which has led to the American consumption of over 4 billion avocados a year. The vast majority of these come directly from 30,000 avocado orchards covering 275,000 acres in Mexico, which is the top exporter of the fruit to American vendors.

Creamy, sweet, and utterly delicious, avocados offer a distinct flavor of their own while still managing to be mild enough to compliment other food combinations. They’re also one of the best-loved superfoods known to the western world. Packed with vitamin E, vitamin K, vitamin C, potassium, fiber, and healthy fats, they can work wonders for your blood sugar, cholesterol, digestive system, and nutrient absorption. 

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Topics: Vegetarian, Holisitc Nutrition, Recipe, Vegan, WaterMelon, Avocado

Vegan Ginger Carrot Soup: A Dish Best Served Cold!

Posted by Staff on 6/11/18 2:00 PM

Many of us will agree that one of the best parts of Winter is getting to cozy up to a nice bowl of soup on a chilly evening. So, it’s too bad that it is far too hot to enjoy such a dinner on a summer night, right? Wrong!

A Lighter, Cooler Soup—And Diet!

If you have a craving for soup, yet don’t want to overheat or overindulge, look no further than The Plant-Based Diet Meal Plan: A 3-Week Kickstart Guide to Eat and Live Your Best. This tome—which is part instructional guide on the merits of becoming a vegan and part cookbook—was penned by Heather Nicholds Rhn, a Certified Holistic Nutritionist whose self-described mission is to help “newly minted vegans (or veg-curious) fully nourish their bodies so they have the energy to enjoy their lives.”

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Topics: Holistic Nutrition, Recipe, IHAP

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