Updates from Leah Negrin

Parsley: (I LOVE parsley so much!) contains 10mg of vitamin C per 2tbs serving which is about 11% of the recommended daily value. This herb is a significant source of plant-based, non-heme iron (vitamin C increases the absorption of non-heme iron.) 

Kiwis: One medium kiwi has 71 mg of vitamin C, or 79% of the daily value and studies have shown that kiwifruit may help reduce oxidative stress, lower cholesterol and improve immunity. 

Broccoli: Another cruciferous vegetable! 1/2 a cup of cooked broccoli provides 51 mg of vitamin C, (57% of the daily value) many observational studies have shown an association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, improved immunity and a decreased risk of cancer and heart disease

Brussels Sprouts: One-half cup of cooked Brussels sprouts provides 49 mg, or 54% of the daily value for vitamin C, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese and potassium.(Both vitamins C and K are important for your bone health-vitamin C aids the formation of collagen, which is the fibrous part your bones)

Lemons:  One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the daily value. The vitamin C in lemon juice also acts as an antioxidant.

Strawberries: One cup of strawberry halves (152 grams) provides 89 mg of vitamin C (99% of the daily value). These yummies contain a mix of vitamin C, manganese, flavonoids, folate and other antioxidants. Some studies have shown that strawberries may help prevent cancer, vascular disease, dementia and diabetes.

Oranges: One medium-sized orange provides 70 mg of vitamin C (78% of the daily value.)

Cauliflower: 47 mg (77% of the daily value) of vitamin C per cup of cauliflower (100 g). It is also a source of vitamins C & K, the B vitamins, potassium and magnesium.

Thyme: 1oz (28 grams) of fresh thyme has 45mg of vitamin C (50% of the daily value). I learned that gram for gram fresh thyme has 3x more vitamin C than oranges! Adding 1-2tbsp of Thyme into your meal adds 3.5-7mg of vitamin C which has been shown to strengthen your immunity and help fight infections. 

Hormones. Every human has them and we generally hear a lot about them in regards to women's health. I've been asked a lot recently about how to manage those monthly womanly times between cramps, heavy bleeding, extra emotions, and balancing it all. Every woman's body is different in terms of what they deal with but I compiled some information to share in case you're really struggling! ⁠⠀
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Essential Oils: ⁠⠀
➡️For Cramps: Dragon Time, Valerian, Ginger, Clary Sage, EndoFlex, Progressence Plus⁠⠀
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➡️For Heavy Bleeding: Geranium, Helichrysum, Cistus ⁠⠀
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➡️SclarEssence-helps with balancing in terms of menopause or a hysterectomy ⁠⠀
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➡️EndoFlex-helps with thyroid and adrenal support⁠⠀
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➡️Lady Sclareol-improves mood ⁠⠀
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➡️Progressence Plus-boosts progesterone naturally and can help get those cycles regular⁠⠀
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➡️Fennel-balances cycles and helps with digestion too!⁠⠀
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Foods: ⁠⠀
➡️Avocados- Loaded with beta-sitosterol, which can impact blood cholesterol levels and help balance the stress hormone cortisol.⁠⠀
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➡️Broccoli- Contains phytoestogenic compounds which may promote beneficial estrogen metabolism⁠⠀
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➡️Leafy greens-Contains so many antioxidants, leafy greens help prevent inflammation and lower levels of stress,⁠⠀
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➡️Walnuts-polyphenols, which can protect our heart and cardiovascular system by fighting free radicals in our body⁠⠀
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➡️Turmeric-Ability to ease pain with reducing inflammation ⁠⠀
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This is by no means an exhaustive list but it's a great start! ⁠⠀
I'm also teaching a class this weekend that not only chats about hormone health but about how to use oils in the bedroom 🛏️. The link to sign up is in my linktree in my profile! I'm always here to help 🙏🏻

For many years I have read a lot of information on juices vs smoothies. And it continues to be something I'm asked a lot about. To be honest, I go back and forth about how I feel about both in terms of my body's happiness, because really that's all that matters isn't it? How are you feeling with what you're doing? Are you gaining weight you didn't necessarily need to gain (because you're having a lot of smoothies that might not have the best ingredients or having them in addition to large meals) or are you not feeling truly nourished because you're not getting to chew certain meals? (sometimes chewing really does make a world a difference in our mentality when eating!) The way I tend to look at these is simple, juice and blend up a lot of veggies add some fruit in there and you're good to go! But more details below 😊

Juicing tends to have more concentrated amounts of vitamins and nutrients that are more easily absorbed (since the chewing has been 'done' already for you by your juicer). Let's say you're juicing things like cucumbers, romaine lettuce, a green apple, celery and lemon not only does that taste bangin' (at least in my opinion) but it has a whole host of nutrients in there readily available with the sugar content fairly low and primarily coming from the apple. 

Smoothies retain their fiber since you're literally blending up the fruits and veggies. Fiber is key in helping with digestion, controlling blood glucose levels and has even been associated with lowering the risk of heart disease and other chronic diseases. Smoothies also have antioxidants, vitamins and minerals and you can add delicious things like hemp, chia or flax seeds which not only provide that fiber but also a healthy dose of protein and Omega-3 fatty acids.

What are some of your favorite smoothie/juice combos? I'm always looking for inspiration!  

I have been asked a lot recently about bone health. Maybe it's the winter time and people are worried about falling and breaking bones or maybe it's because of the serious lack of vitamin D since it's really dark seemingly allllll the time....(or at least in Chicago😉)   

Different vitamins and minerals work together synergistically to keep our bones strong and healthy. These include Calcium, Zinc, Vitamin C, Vitamin D, Phosphorus, Vitamin K and Magnesium. Below are some of the foods that can be helpful not just for bone health, but for everyday life too! This clearly isn't an exclusive list but it's a great start! Don't forget to get in some exercise, especially weight baring ones as running, dancing and lifting weights which can stress your bones in a good way and signal your body to make more bone cells.

👉Calcium: Collard greens, spinach, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli

👉Vitamin C: Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.

👉Vitamin D: Fortified plant milks, orange juice, cereals, certain mushrooms, and SUNSHINE☀️

👉Vitamin K: Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.

👉Magnesium: Brazil nuts, spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins

👉Phosphorus: Sunflower, pumpkin seeds, brazil nuts, cashews, almonds, pine nuts, oats, quinoa, rice and pistachios

👉Zinc: Spinach, flaxseeds, and pumpkin seeds

👉 Potassium: Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes

There is a ton more information out there but this is a good start if you're wondering about bone health!🦴 

💕As most people are aware today is Valentine's Day💕 When I was young I would desire (not straight up demand but feel unloved if I didn't get them) flowers, jewelry, chocolates, a night out-the works! Now I'm all like, yes let's go out to eat (because truly there isn't a day I don't want to eat delicious food😉) but if you'd like to spend a lot of money just buy me a plane ticket instead mmm k?🧑‍✈️

This morning I was listening to one of my favorite personal development businessmen, Darren Hardy, and he had the most beautiful message about making love. I jumped at the title of the email, because well, think about it 🤣💕 but the email was a video of Darren (from his Darren Daily) that talked about the small things that can bring joy to people's lives

It doesn't have to be this big huge romantic love gesture but it can be little acts of love! Some simple examples:

👉holding the door for someone
👉shoveling someone's walkway if it's covered in snow
👉bringing in some fruit or other healthy snack for your office-mates
👉returning someone's cart for them at the grocery store
👉letting someone go in front of you in line
👉bringing in someone's garbage cans

👉smiling at people! (well maybe less in NYC because since that always throws people off 🤣)
👉leaving an extra generous tip when you're out to eat or getting coffee

👉Being a good listener. Sometimes the best way to put a smile on someone´s face is to just let them share away

💕 Spread your love seeds everywhere!💕

💕"It doesn't require a grand or heroic gesture to positively impact someone's life." Darren Hardy💕