Disrupting Our Old Eating Patterns

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

We hear you—2020 has been quite the year and many of us are ready to hit that ‘reset’ button. Let’s take it back to January. Who remembers what their New Year’s Resolutions were this year? Less than halfway into the year and we could all use a refresh on the goals that we had in mind for ourselves, our families, and our careers just six months ago. The good news is that you don’t have to wait for January 1 to roll around again to recommit to the resolutions that you set out for yourself. Today’s a great day to get started.

Many resolutions can center around eating better, losing weight, working out, or finally getting back into shape like you were in your earlier days. One way to help fuel all of the above habits is to break out of your food routine and to introduce better eating habits. But how do you do that?

Be Clear on Your Motivation and What Your Goal Is

There are a variety of reasons for wanting to disrupt old eating patterns and develop new eating habits. It could be that you were eating on the go from fast food restaurants too much. You could want to include more proteins to fuel your workout program. You might need to lose or gain a few pounds. Whatever your motivation for changing up your menu, know what your end goal is so that you are clear in what direction you need to go.

Develop New Habits

The first step to developing a new habit is to have a plan, and the second step is to have a commitment to sticking to your plan for at least 3 weeks. Did you know? It takes at least 21 days to begin forming a habit. After 3 weeks, you have a commitment to forming the new habit and from there, you’ll want to commit to another 90 days. Start small so that you don’t overwhelm yourself. If you want to cut fast-food and eating out out of your life, begin by eating breakfast at home each day. After you have mastered that, have a goal of eating 6 out of 7 dinners a week at home rather than out in a restaurant. Habits take time, dedication, and discipline, so it’s good to begin with small steps that are easily accomplished and that can add up over the weeks and months as you begin to slowly develop your new habit.

What also helps is having a partner on your new habit journey! The support from your spouse, your family, or even a friend is immeasurable. If you’re in it together with someone else, you’re more likely to stick to your commitment.

Find Recipe Inspiration

The quickest way to fall back into your old eating habits is to not have any inspiration for cooking in the kitchen. Try ordering a new cookbook online, finding a foodie blog to follow, or browse through our collection of 100s of great recipes that incorporate our greens and veggies by clicking here! Experiment with new ingredients, too! If there’s a food you haven’t tried before, or one you haven’t tried in a longtime, try to include it in one of your upcoming meals. You might be surprised at how delicious it is! 

Spring Greens Pizza with Kale & Pistachio Pesto

Serves: 2-4

Prep Time: 35 minutes

Cook Time: 15 minutes

Find the recipe here

It’s true—you don’t have to start a new habit on January 1, at the beginning of the month, or even the beginning of the week. You can start anytime, any day. All you have to do is decide that you want to make this change for you, and then you’re off and running. We’d love to follow along with your journey! Tag us in your posts with @naturesgreens so that we can virtually cheer you along as you meet each of your goals and develop your new habits.

Healthy Ways to Lose or Gain Weight this Spring

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

Let’s face it—this spring hasn’t looked like anything any of us could have possibly imagined. Our lives were turned upside down as our community, state, and national governments looked at the ways that we could work to slow the spread of a global pandemic and keep one another safe. Everything shifted overnight. Schools moved to e-learning as the buildings closed for the year. Many of us set up offices in our homes as we moved from working in our office buildings to working from home. Essential workers continued to provide the necessary services to keep our communities rolling along smoothly, but maybe added in additional hours alongside safety precautions recommended by the CDC.

The environment that you live in plays a big factor in your health and in your eating habits. One positive thing that we have seen come out of the pandemic is that more and more families were gathering together around the table for three meals a day—three meals that were all meal prepped for and cooked at home. We have seen people refine their kitchen and culinary skills, and we have been so impressed!

We have also enjoyed seeing families get outside together for family bike rides and walks, evenings running around the backyard, and picnics in the front yard. It’s been an exercise in creativity for all of us as we’ve worked to not be too terribly bored as we have spent the summer at home. Have you picked up that book you’ve been meaning to read? Did you finally tackle that DIY project for your closet? Or are you taking a look at your diet and exercise scheduled to see how you can improve it to safely lose or gain weight?

Safely Lose Weight

• Meal Prep—the best way to ensure that you’re eating a well balanced diet and that you’re not grabbing the junk food from the cabinet when you’re too busy to cook is by having your breakfasts, lunches, snacks, and dinners ready to go.

• Eat slowly and mindfully—this season of life is at time where you can truly slow down and savor a meal, rather than eating quickly and dashing off to the next activity. Embrace it. Learn how to eat mindfully and recognize when you’re full.

• Avoid snacking throughout the day—working from home and only a few feet away from your pantry can make avoiding excessive snacking difficult. Try relocating some of your favorite snacks to further away in the house or skip buying them at the grocery store.

• Get outside and get moving—without gyms to go to for your work out, get creative and get outside to get your movement in. Play a game of soccer in the backyard with your children, go for a run during your lunch break, or ride your bike around the neighborhood to get your blood pumping. 

Safely Gain Weight

• Add more protein to your diet—protein is the single most important nutrient for gaining weight in a healthy manner. Safely adding weight means adding muscle mass, and our muscles are made up of protein. A quick and easy way to start your day is with a homemade protein smoothie.

• Add in starchy carbs to your diet—let’s hear it for the starchy carbs! These carbs will add calories to your diet to help you gain weight and they will also bump up your muscle glycogen stores which will in turn give you more energy for your day. Try adding in quinoa, potatoes & sweet potatoes, corn, and squash to your diet.

• Add in healthy fats to your diet—did somebody say avocado? Adding in avocado to your day is one of the easiest ways to increase healthy fats in your diet. Our recipe collection online features an abundance of recipes with avocado—check it out for some tips!

• Eat smaller meals more frequently throughout the day—start the day off with your protein smoothie, have a breakfast, lunch, a healthy afternoon snack, and dinner to space out your meals throughout the day rather than having just three big meals.

• Add in Strength Training—add in more free weights to your at home workouts and decrease the amount of time that you spend doing aerobic exercises like running or jumping on the trampoline with your kids.

How are you spending your time at home this spring season? We’d love to see the meals you’ve been cooking at home and enjoying around the table together, the gardens that you’re growing in your backyard, and the ways that you’re implementing our health weight loss and gain tips above. Tag us in your photos and videos on Instagram using @naturesgreens.

Understand Your Cravings

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

Have you noticed?

Eating plays a role in nearly every major life event that we participate in. Families gather around the table together for the holidays, you and your friends might dine out for a birthday celebration, wedding receptions serve an abundance of food, and anniversaries are celebrated with delicious meals. Many of your cravings for specific foods are more about your craving for the feelings that come with those foods. For example, if your grandmother baked her famous 11-layer chocolate cake for the family to enjoy every Thanksgiving, you might crave that cake just because you want to bring back the feelings of gathering with your family.

Sometimes though, you’re craving something that’s outside of your regular meal plan just because it tastes great and that’s ok. Cravings aren’t the bad guy and they certainly not the enemy even though we leave in a culture that has portrayed cravings as such. We know you’ve run into an instance where you’ve craved something healthy, too, right? If you’ve been eating out lately or haven’t had the time to meal prep, your body might be craving a salad, fresh produce, or even a healthy smoothie. Cravings aren’t just restricted to sweets or things we should eat only in moderation.

You can navigate the fine lines of cravings by learning the difference between a craving and hunger. A craving is defined as an intense, urge, or abnormal desire or longing for something while hunger is a feeling of discomfort or weakness caused by a lack of food, coupled with the desire to eat. Craving and hunger can walk hand in hand sometimes, but remember that you can also crave things even when you’re not hungry.

Don’t deny yourself when you have a craving, but use common mindfulness when choosing to indulge in a particular food that is outside of your typical day. If you deny yourself, you’re more likely to end up bingeing on it because it becomes even more enticing than it was before. For example, if you’re craving your favorite chocolate bar, consider baking a chocolate treat that has some additional nutrients added in.

You can whip up a batch of our Kale Chia Chocolate Truffles the next time that you want to dive into a chocolate candy bar. These truffles are made with dark chocolate, chia seeds, Nature’s Greens (R) Kale, and will satisfy your craving while providing additional nutrients to your day. It’ll help fuel your body and get you through the day. 

Work on developing a practice of mindfulness so that you’re always present in the moment and mindful of what you’re consuming. All food is ok in moderation! 

How are you maintaining your cravings this spring season? We’d love to see you implementing your tips and tricks for mindfulness, as well as indulging in those healthy cravings we discussed. Tag us in your photos and videos on Instagram using @naturesgreens.

The Leafy Greens Party: Dedicated to Fresh

Uniting people with fresh leafy greens.

[Not a real political campaign]

We are for fresh leafy greens for all.

Most people know that fresh leafy greens are a great thing to add to your diet, but many people aren’t sure how to do that.

We take the confusion away through easy-to-make recipes plus bonus tips on everything from planning, preparing, selecting, and storing.

When you know more about leafy greens, you will feel more confident making them in your own kitchen.

There’s too much confusion.

Everywhere you look online, there’s some new study, some new diet, or some new way of doing something that seems to contradict another article you just read.

We exist to provide simple, practical information around topics like nutrition, fitness, mindful eating, and meal planning.

When you cut down on confusion, you make decisions with less stress and more confidence.

We need to celebrate.

There’s a lot in this world that could bring you down.

All of us need to actively remind ourselves of the good things going on each day.

We exist to bring out the good—especially the things we can all celebrate—so that we can keep forming bonds of unity.

We’ll celebrate improving our self-care routines, saving money and time in the grocery store, reminiscing family favorite dishes, and cherishing happy times with friends and family.

Let’s celebrate more.

Understanding what and why we eat.

Have you ever heard of mindful eating?

It’s a growing trend right now, and we want to provide the best, clearest information about it so that you can feel confident practicing it.

We exist to explore topics like understanding cravings, losing/gaining weight, and developing new eating habits.

While we will give information on these topics, we know that the information will not be for everybody—and that’s OK!

As we’ll explore this year, nutrition and eating really varies from one individual to the next.

We want to help you find the right tools that work well for you.

Introducing our candidates.

COLLARD ∙ KALE

It's not about getting it right, it's about getting better.

Our mission is to give you simple, practical information about self-care and grocery planning so that you can live your best life in this new decade. Together, we can learn new ways to meal plan, grocery shop, and store food — like leafy greens — to create more space and less waste.

MUSTARD ∙ TURNIP

To eat or not to eat?

This is a daily, nagging question for most people. We believe that mindful eating is a wonderful way any person can enjoy and celebrate food. Craving some leafy greens? Great! Want some of that apple pie? Fine by us! With a better understanding of your personal relationship with food, you will be more at peace & confident with what you eat, especially during the holidays.

Leafy Greens Election 2020

Keeping with our political spoof theme, we will be hosting an actual vote between Collard Kale and Mustard Turnip on October 20th, 2020.

Stay tuned for more details on why you will want to cast a vote!

Follow us @naturesgreens on Instagram for campaign updates!

Our purpose in doing this.

We love our country and we are thankful for the right to vote! What a privilege it is to farm and live in the United States. Our gratitude to military service members, government officials, and other agencies that do so much to provide this freedom is immense.

That being said, we don’t deny that the current political climate is tough. There is a lot of nasty back and forth, and we know that it can get tiresome and exhausting to keep up or care.

So, while we all practice democracy this year through our right to vote, we want to create a space that is lighthearted and adds value for you!