The Benefits of Gardening

'To Plant a Garden is to Believe in Tomorrow' - Audrey Hepburn

We've almost always had a garden, as long as I can remember. When I was little, like most kids I think, I didn't like the garden because I wasn't given the most glorious job. Along with my siblings, I often had to pull the weeds from around the plants. But, after it was all said and done, we had fresh veggies all summer long, whenever we wanted! That was so worth it!

Now that I am a bit older, I enjoy gardening a lot more! I like to till the ground and plant the seeds, water them, and days later, see the tiny green plants begin to grow! Weeding still isn't my favorite, but as long as we stay on top of them, they never get too bad!

Gardening isn't just great to have fresh veggies during the summer, but it has so many other benefits!

Gardening Workout:
You probably will work up a sweat if you stay out in the garden long enough! There is a lot of moving around in gardening, and you better believe you can burns some serious calories! I found a great website, Fitness Blender , that gives a rough idea of the calories burned per hour of garden work!

Weight in lbs --------> Calories burnt gardening
90 ---------------------------------------> 195
100 --------------------------------------> 217
110 --------------------------------------> 240
120 --------------------------------------> 257
130 --------------------------------------> 284
140 --------------------------------------> 305
150 --------------------------------------> 326
160 --------------------------------------> 347
170 --------------------------------------> 364
180 --------------------------------------> 393
190 --------------------------------------> 412
200 --------------------------------------> 437
210 --------------------------------------> 453
220 --------------------------------------> 478
240 --------------------------------------> 519
260 --------------------------------------> 568
280 --------------------------------------> 611

So, yeah, gardening totally counts as a workout in my opinion!

Work Those Muscles!
So, if gardening can be your workout, how do you know which muscles you are working? Is gardening an arm workout, legs, abs, chest...? Well, actually, it can be a full body workout! Using a hoe or hand plow to till the earth works your arms and chest area, bending over or squatting to plant seeds or pull the weeds works your thighs, calves, and hips, and carrying garden equipment, pulling tough weeds, and picking veggies works your back and arms! So, not only are you burning calories while gardening, you are working your muscles as well!

Soak up the Sun!:
Gardening is mostly done outside, in the sunshine! This gives your body a great chance to soak up some Vitamin D! Why do you need Vitamin D? Well, there is a long list of the many benefits of Vitamin D, and I can't fit them all in a post, but here are a few of them! Vitamin D helps to fight infection, boost the immune system, and reduce high blood pressure. Also, it can help to improve bone health, increase energy levels and aid in relieving depression! Being out in the sun is beneficial to your body's health, but all in moderation! You don't want to spend too much time outside in the sun, especially if you aren't wearing sunscreen. Make sure to apply sunscreen several times if you are outside for a long time or swimming!
Gardening is a great way to get the necessary amount of Vitamin D, plus, you can get a great tan!

Gardening is the new Yoga:
Maybe the idea of spending hours toiling in the dirt under the hot sun doesn't sound relaxing to you. But there is just something about planting and caring for the little seeds that can be so calming and relaxing! Going out to the garden to find your plants have grown, veggies to pick, or to water your plants can, and will, become your favorite part of the day! Spending time in your garden is a great time to just think, breath, calm down, and have a little time to chill! I know for myself that, after a hour or so out in the garden, watering, soaking up the sun, or picking herbs or veggies, I am much calmer and my thoughts are clearer! I encourage anyone and everyone to take plant a garden, because after all, "Gardening is cheaper than therapy, and you get tomatoes!"

Garden to Table:
So the obvious benefit of a garden is the fresh veggies you can have anytime during the growing months. That's mainly why people garden, to have vegetables in their back yard! Its so nice to go outside and pick lettuce, tomatoes, herbs, cucumbers and so on, to make that night's supper! As a self-proclaimed budding chef, this is even more exciting! Fresh vegetables and herbs yield so much more flavors and freshness to a dish! Homegrown fruit, herbs and vegetables taste and often look so much better than store bought! You won't want to go back to store bought!

Decorations and Gifts:
Gardening doesn't have to involve tomatoes, cucumbers and squash! You can grow flowers and herbs to use in home decorations or gifts! And, if you dry the flowers and herbs, you can keep them into the winter months! I love to have flowers planted in the garden because they look so beautiful and herbs aren't just great to cook or bake with, but they can be added to flower bouquets as well! My little sisters often take flower bouquets from our garden to our friends or family when we visit them! It makes for a lovely, thoughtful, gift!

Gardening is beneficial on so many levels! From staying active and getting exercise, having calm 'me time', getting nutrients and having fresh veggies, there is something in gardening for just about every one! If you have never grown a garden before, I encourage you to plant a few plants and discover the wonders of gardening for yourself!

If you liked this post, please share it with a friend! Make sure to check back for more post on all things healthy lifestyle!

Follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Keep Healthy and Safe!
H. Banana

Homemade 'Mamma Chia' Drink for Mother's Day

Mother's Day is coming up, and we all want to find a way to show our moms how special they are! My mom recently bought a Mamma Chia drink at Whole Foods and she loved it! Unfortunately, these drinks can be expensive so they aren't something she can enjoy every day. So, I did some research and came up with my own spin on these drinks! Now she can have a homemade version of Mamma Chia's drinks whenever she wants!

When I first heard about these drinks, I was a little skeptical. How could mixing chia seeds and fruit juice be that amazing? Boy , was I wrong! These drinks are like drinking jello (Sounds weird, but believe me, you won't be able to get enough after the first sip!) and the flavor combos are endless!

So, lets get into making these delicious drinks!

First you need to make the chia mixture.

3 TBS. Chia Seeds
1 Cup Water

Add the seeds to a bowl and slowly add the water, bit by bit. Make sure to stir well after each addition.
You'll end up with a gloopy consistency.

 

You need to over this with plastic wrap and let it sit in the fridge for 6-8 hours or over night.

 

Now, lets make the flavoring for the drink. I decided to make a lemon and mint one! Its a perfect drink for cooling off on warm days!

 

Ingredients:

1 cup Lemon Juice

3 TBS. Honey

1 Tbs Fresh Chopped Mint

 

 

Warm the lemon juice and honey together to make it easier to combine the two together.

Then, add the chopped mint and shake. I made mine in a mason jar to make this easier!

 

Let this sit in the fridge for a good hour, or even two! Then, take the set chia seed mix and the lemon mix out of the fridge. Strain the mint leaves out of the lemon juice and pour in 1 cup Cold Water. Then add the chia seed mix and shake. The color won't be too great, but the smell is so inviting!

This was so good! I love the sourness of the lemon and the freshness of the mint together! I know the color isn't to appealing but once you taste this, the color won't matter! Once I made this, I was sipping it all day long!

You, of course, can add any fruit juice blend to the chia seeds to make tons of flavors!

 I also did a batch with pomegranate juice and it was delicious as well! All I did was, make the chia mixture and let it set. Then I poured it into a container along with about 2 cups of pomegranate juice and shook well.

This one's color was beautiful! The flavor was nice as well!

Experiment with the flavor combos and let me know which ones you like! Don't hesitate to make this delicious, hydrating, summer drink! Make it for Mother's Day, and give your Mamma some Homemade 'Mamma Chia' to make her feel as special as she is!

Let me know what you think! Share this post with a friend and follow the blog to stay up to date on all my healthy lifestyle post! Also, follow the blog on Twitter @ Spinachisgood and on Pinterest @ Hannah Plunkett.

Keep Healthy and Safe, and Happy Mother's Day!
H. Banana

Mexican Frozen Hot Chocolate

  Happy Cinco De Mayo! This rich, spiced, and cold dessert is the perfect healthy treat to celebrate Cinco de Mayo! Its a perfect blend of chocolate and cinnamon with just a hint of cayenne! No matter when you serve this treat, its sure to be a hit!

Cinco de Mayo is a celebration of the Mexican's victory over the French forces in The Battle of Puebla on May 5 , 1862. This holiday is celebrated in Mexico as well as the United States!

So, lets make this delicious Frozen Hot Chocolate!

Ingredients:
1 cup Dark Chocolate Chips
1 cup Unsweetened Almond Milk
1/2 tsp. Cinnamon
Pinch of Cayenne( less is more!)
1/2 tsp. Vanilla
Pinch of Salt
3 cups Ice

First, add milk, cinnamon, vanilla, cayenne and salt to a sauce pan and whisk. Bring this mixture to a simmer.

Once the milk mixture is simmering, pull it off the heat and add the chocolate chips. Let this sit for 30 sec. to a minute before you try and stir.

Once you have let this set, whisk together until the chocolate has melted and everything is combined.

Pour this into a jug or pitcher and set in the fridge. You want this mixture to go completely cool before we move on to the next step.

Once it has chilled, take it out of the fridge and give it a stir. Put the ice in a blend along with the chocolate sauce. You might need to add a splash of almond milk.

 

Blend until everything is combined and the mixture is nice and smooth!

 

Pour into some glasses and enjoy! This made enough for about 3 to 4 servings.

 

 

This was so delicious! I can't get over how beautiful all the flavors are together! The richness of the chocolate pairs so well with the warmth of the cinnamon and the cayenne adds a nice little kick! My little brother was very happy with his portion! He, my sisters and I enjoyed this for a mid morning treat!

He kept saying 'Thank you', it was so cute!

 

I hope you try this Mexican Frozen Hot Chocolate to celebrate Cinco De Mayo, or anytime! Please share this post with a friend!

 

Follow the blog here , on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

 

Keep Healthy and Safe!

H. Banana

Go Nuts for Nuts!

I love nuts as a snack, baked in cakes, cookies, and breads, tossed in salads, toasted on anything and so much more! Nuts are such a healthy ingredient that can be thrown into just about anything! Knowing why and how nuts are good for you is important for a healthy lifestyle!

Consuming 1.5 ounces of unseasoned nuts a day as a part of a healthy diet can reduce the risk of heart disease. Many varieties can improve artery linings and lower LDL cholesterol, and are loaded with healthy fats and other healthy nutrients!

Almonds
Almonds are the nuts that I eat the most. I love to toast them and top a salad or oatmeal with them, add them to a smoothie or just eat a handful for a snack! There are about 20-24 almonds per ounce with about 160 calories for every ounce. They can help improve skin complexion and skin quality!

Brazil Nuts
I don't eat a lot of these nuts, but they are common in a lot of mix-nut blends you can buy, so I've had them that way. There are 6-8 nuts per ounce with about 190 calories per ounce. Brazil nuts are a great source of selenium, which can help prevent breast cancer and prostate cancer!

Cashews
I love cashews! They are one of my favorite nuts because they are so creamy and flavorful! There are 16-18 nuts per ounce with about 160 calories per ounce. Cashews are a good source of magnesium which helps to regulate muscle tone and nerves.

Chestnuts
Chestnuts roasting by an open fire..... These nuts aren't just for Christmas time! There are 3 chestnuts per ounce with 70 calories per ounce. They are the only 'nut' to contain vitamin C!

Hazelnuts
Hazelnuts are one of the ingredients in the popular hazelnut/chocolate spread we all know and love. All the more reason to gorge on it right? No, all in moderation! There are 18-20 hazelnuts per ounce with 180 calories per ounce. They are a great nut for hair and nut growth.

Macadamia
I've only had these nuts a few times, but they are delicious! Per ounce there are 10-12 nuts and 200 calories. These nuts are great to speed up fat metabolism.

Peanuts
Peanut butter, peanut butter cookies, peanut sauce, there are almost endless ways to enjoy peanuts! There are 28 peanuts per ounce with 170 calories. They surpass many fruits in there level of antioxidants.

Pecans
I love pecans in pie, in oatmeal, in cookies, on salads, in cinnamon rolls, monkey bread...oh man, now I'm hungry! Per ounce there are about 18-20 pecans and 200 calories. They may help lower high blood pressure.

Pine Nuts
These little nuts are great so many ways. You can make awesome crust for desserts, toss on a salad or enjoy by themselves! Per ounce there are about 150-170 nuts with 160 calories. They are great to promote eye health.

Pistachios
These little green nuts are a great snack but they are also a great way to add flavor and color to breads, cakes, granola and cookies! Per ounce there are about 45-49 nuts and 160 calories. They are high in fiber, almost as much as a 1/2 cup of oats!

Walnuts
I love walnuts( I feel like I've said that a lot in this post!) on or in just about anything! Per ounce there are about 14 nuts and 190 calories. They are great to hydrate the skin because they have high levels of omega-3 fatty acids.

Well, I hope you know a bit more about the food we eat and why its are good for you. Adding nuts, all of them or just a few, is a great way to have a healthy diet! Let me know how you enjoy nuts, and which ones are your favorite! Also, please share this blog with a friend!

Please follow the blog here, on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Keep healthy and Safe!
H. Banana

Meaningless Food Labels

 There are a lot of food labels that seem to be healthy and good for you, but when you really get down to it, they really aren't that great. A lot of the food labels like Natural, Made With Real Fruit, No Nitrates and so on, don't mean exactly what they would like to lead you to believe they do. Knowing what these food labels really mean is helpful when choosing the healthiest food!

Natural
This food label may seem and sound like a good choice. A lot of people chose the 'natural' labeled foods because they think its better. But, the FDA( Food and Drug Administration ) has no regulations over this widely used term. Costumers have even sued, and won because the foods labeled as natural were found to be full of chemicals and additives.

Natural Meat
This food label would lead you to believe that the animal was raised naturally in the open air with grass to eat. However, this isn't that case. None of these things, raised out doors, let graze on fresh grass and treated naturally, have to be done to label the meat as natural. The animal could have been fed drugs all it's life and then enhanced with salt water and still be called natural!

No Nitrates
People may think that this means the products doesn't contain nitrates (A chemical preservative linked to cancer in animals ). However, this usually just means that a naturally based nitrate was used that chemically cures the meat the same was a synthetic nitrate does.

Trans Fat-Free
This food label leads a lot of people to think that this is a healthier choice. That this product is free of the unhealthy fats we all want to stay away from. The standard for this label is less than half a gram of trans fat per serving. Check the ingredient label for partially hydrogenated oil, the culprit ingredient. Thankfully, in late 2013, the FDA removed trans fat from the generally recognized as safe status so we should expect to see less of it soon!

Made With Real Fruit
Eating more fruits and veggies is something we all want to do, so this label is appealing to most of us. But, for so many reasons, it shouldn't be. Real fruit at the bottom of a yogurt container? Try sugar, high fructose corn syrup and food dyes. Food companies can feature fruit on the label as long as they use the word 'flavoring' . There have been several law suites over the deceptive labeling. So, to stay safe, skip the 'Made with Real Fruit' products and go for the real, unprocessed, fruits!

No Antibiotics Used
The over use of antibiotics is leading to the rise of drug-resistant bacteria and superbugs. According to the NRDC ( Natural Resource Defense Council) 80 percent of antibiotics sold in the US are used in livestock, most for the animals that aren't sick, but to prevent infection that might result from unsanitary living conditions. The good news is we can opt out of this crazy system! Chose meat that is certified USDA Organic, Animal Grass Fed Approved, Animal Welfare Approved, or certified humane. These labels have thorough certification. The meat will cost a little more, but it will protect you and your family's health.

No Hormones Added
Hormones are given to beef cattle to grow bigger and dairy cows to produce more milk. They are the key ingredients to the factory farm system. There are growing concerns that added hormones pose health risk for humans, animals, and the environment as they contaminate the soil, surface, and groundwater.  Added hormones are prohibited in poultry and pigs, so be aware of those claims. The use of the term 'Hormone Free' isn't allowed by the USDA and the term 'No Hormones Administered' is unverified. Instead, look for products labeled USDA Organic, American Grass-fed Approved, and Certified Humane Raised and Handled as these are labels that require certification.

Now that you know what these misleading food labels mean, hopefully you can make better food choices. I know sometimes choosing the better food can be more expensive, but if it is better for your health, it pays off in the long run when you don't have as many doctor bills and you just feel better! Treating your body right and keeping it healthy is worth it!

If you enjoyed this post, please share it with a friend! If you are new to the blog, please give it a follow and check back for more post on all things healthy living! You can follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett.

Keep Healthy and Safe!
H. Banana

Ready, Set, Sweat! - Workout

    I haven't done a workout post in a little bit, so I thought I would do another one! I love sharing my workouts with others in the hopes that it will inspire and encourage them to workout. Before we get into it though, I want to point out that you should by no means do this workout if you are injured, un able for any reason, or just not physically fit. You need to listen to your body and do what is right for it!

 

Alright, so let's get ready to Sweat!

 

Round 1

20 Jumping Jacks

20 Squats

10 Push- Ups

10 Lunges (Per leg)

20 Jumping Jacks

 

Round 2

50 Sec. Plank

50 Mountain Climbers (25 per leg)

30 Crunches

20 Vertical Toe Touches

20 Sit -Ups

 

Round 3

30 Triceps Dips

30 Push -Ups

50 sec. Plank

20 Low Plank to High Plank

50 sec. Low Plank

 

Round 4

1 minute Jog in Place

30 Lunges (15 per leg)

30 Squat Jumps

50 Bunny Hops

45 Jumping Jacks

 

Cool Down

10 Push - Ups

50 sec. Downward Facing Dog

30 sec. Child's Pose

Just Breath and Slow Your Heart Rate Back Down to Normal.

 

Well, how did it go? What did you think? Let me know in the comments, via email (healthypinner@gmail.com) or on Twitter @ SpinachisGood. Also, please share this post and the blog with a friend and follow the blog here and on Pinterest @ Hannah Plunkett!

 

I hope you liked this post, even if you might have not felt that way during this workout! This workout is a full body workout as well as a great cardio session! Again, Please be careful when working out and take care of your body and over all health!

 

Keep healthy and Safe!

H. Banana

Spring Playlist

I love music! I like to listen to it while I'm working out, working on my blog, cleaning and long car trips. The type of music I listen to changes from time to time and depends on what I am doing. When I am studying I like to listen to classical, when I am cleaning or in the car I like something up-beat and when I am working out I like to have something electric on!

I also love to share with others great songs that I find and I love! My siblings and I are always having each other listen to a cool new song we found. Music is just another way for people to connect!

So, with all that said, here is the music I have been lovely this Spring. This is my Spring Playlist!

Echosmith - Bright
Octahate - Ryan Weaver
Rondo alla Turca - Mozart
Flaws - Bastille
Girl Named Tennessee - NeedtoBreath
The Nights - Avicii
Sailing - Celtic Woman
Skinny Love - Birdy 
The Sound of Sunshine - Michael Franti and Spearhead
Spring - Vivaldi

So these are just a few of the songs I have been loving this Spring. If you like any of these let me know and if you have any other suggestions or songs I should be listening to, let me know!

Keep healthy and Safe!
H.Banana

Follow the blog on Twitter @ Spinachisgood and on Pinterest @ Hannah Plunkett