October 2017 Healthy Favorites {Cashews, Building a Positive Mindset, Escarole Recipes}

Find more of my favorite ways to stay healthy and delicious vegan gluten-free recipes on my YouTube channel!

Simple Pure Whole Opportunities!

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While it has still been pretty warm here, October has brought the first real sense of fall. 

As we move toward a time where nature begins to slow down and literally, turn over a new leaf, fall can also be a great time for reevaluating our own habits.

To help you do so this month, I have looked at ways to reduce stress through simplifying your life and building resiliency with plant-based foods. I also shared 5 gluten-free vegan ways to enjoy roasted pumpkin seeds.

Here is some of my favorite healthy inspiration from the past month inspired by these posts! 

Here are some of my Simple | Pure | Whole^TM Healthy Favorites for October!

Favorite Ingredient: Cashews

Cashews are a top stress-busting plant-based food. Cashew nuts are actually the seeds which adhere to the bottom of the cashew apple, the fruit of the cashew tree. This tree thrives in a hot and humid environment. 

Cashew nuts must be carefully extracted from the outer shells to avoid the caustic resin, known as cashew balm, which is actually used to make varnishes and insecticides. 

In addition to providing stress-balancing healthy fats and satiating protein, cashews are rich in minerals. In fact, cashews contain 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus, as well as 12% of the daily recommended value for vitamin K.

Having adequate minerals helps you to maintain balanced stress hormones, perform enzymatic reactions for a healthy metabolism and keep your bones strong. For example, studies show that magnesium helps diminish the frequency of migraines, improve cognitive ability, and also lowers blood pressure. Copper acts as an antioxidant to help diminish the negative impacts of free radicals. Magnesium also works along with copper and other minerals to support bone strength. Cashews also provide the body with zinc which is essential for neuropsychologic performance and modulating the body’s response to stress. Many enzymes in the body require zinc to function properly, including those involved in protecting the body from oxidative stress.

Simple Pure Whole Solutions

• Make a batch of my Back to School Gluten-Free Spiced Ginger Coconut Cashew Protein Granola Bars (GF, EF, variations for NF, DF, Vegan) featuring these nutritious nuts.
• I first learned about the cashew tree and how cashews grow while visiting Thailand. To make a Thai-inspired dish highlighting these nutritious nuts, add cashews to sauteed vegetables and right before taking off the heat. Top with fresh basil.
• Add cashew butter to your smoothie (affiliate link) to increase mineral and protein content (a quarter-cup of cashews provides over 5 grams of protein) and give them a creamy nutty taste.

Favorite Inspirational Article: Bite-size moments of positivity can add up to a happier life.

I frequently discuss the power of a positive mindset here on the blog, in The Whole Cure and in my The Whole Cure Lifestyle Transformation Program. We know that emotions like anger, fear, guilt, anxiety, sadness, resentment, jealousy, depression and stress can manifest within the body and contribute to imbalance and disease and conversely that positive emotions and resiliency can support health and healing.  

This month I shared some of my favorite strategies for simplifying your life so that you can reconnect with what truly matters. One way to add more meaning and less clutter into your life is to appreciate and focus on “micro-moments of positivity.” 

My favorite article from this month highlights the power of these small moments in fostering a more positive life. The research by Dr. Barbara Fredrickson and others shows that repeated brief moments of positive feelings can provide a buffer against stress and depression and boost both physical and mental health.

This research on neuroplasticity has demonstrated that”it is possible to train…the brain to promote more positive responses. That is, a person can learn to be more positive by practicing.” 

Simple Pure Whole Solutions:

I love this leafy green which shows up at my local farmer’s market in the fall! Escarole is a member of the chicory family, along with frisée, endive and Belgian endive. Like many dark leafy greens, escarole is low in calories and high in vitamin A, fiber, calcium, iron, and vitamin C. 

The broad, curly leaves are slightly bitter and can be eaten raw, grilled, sautéed, or cooked in dishes. It is frequently included in pasta and soup recipes, especially in Mediterranean cuisine. 

Simple Pure Whole Solutions

• Try all the creative and delicious ways to cook escarole and other leafy greens in my Glorious Greens for Great Health Online Workshop and Cookbook!
• One of my favorite ways to enjoy escarole is grilled as a side dish. Cut a head in half, brush with oil, season with salt and pepper, and grill or broil until lightly browned and wilted. 
• Add escarole into my Hearty Spiced Vegetable Soup for the Soul (GF, DF, EF, Vegan, NF) for a warming fall or winter meal.
• Substitute escarole for dandelion for an autumn version of my Dandelion Salad with Mulberries and Pistachios with a Citrus Dressing (Grain-Free, GF, DF, EF, Vegan, Paleo, Low-Sugar).

This Month’s Favorite Quotes:

   

October’s Features from The Simple | Pure | Whole^TM Blog:

What is your favorite way to enjoy escarole?

Have you tried cooking with cashews? 

Please let me know in the comments below or on Facebook or Instagram if you have tried any of these or if you find something new you love so I can check it out!

If you enjoyed these healthy tips, I welcome you to join my free Insider’s Community for special offers, members-only opportunities, wellness news, recipes and more! 

 

Your Simple Pure Whole Wellness Plan!

• The Whole Cure Lifestyle Transformation Mindset Module one of my most popular online group coaching programs for lasting transformation and meaningful stress management that can shift your entire life! This next group online program is done from the comfort of your home anywhere in the world! Commit to yourself now!

• Glorious Greens for Great Health Virtual Workshop and Cookbook: This virtual workshop will introduce you to the facts and science about leafy green vegetables and provide simple and nutritious recipe ideas to help you easily incorporate these nutritional powerhouses into your diet. You will discover vibrant health through knowledge and flavorful real food recipes!

• Breathe: Guided Relaxation & Breathing Exercises to Help You Find Your Whole Cure is now available!  This special resource will support you in bringing The Whole Cure (affiliate link) to life! The individually-available breathing exercises and guided relaxation experiences (starting at $0.99!) can be used anywhere, at any time of day. Try using them when you feel panic, stress, anxiety or just want a few moments of calm in your day. They are also helpful for coping with pain and helping the body prepare for rest and relaxation.

• The Whole Cure: 52 Essential Prescriptions for Overcoming Overwhelm, Reclaiming Balance and Reconnecting with a Life You Love!  (affiliate link) Commit to yourself with 52 simple yet profound stress management techniques that you can work on throughout the year to change your mindset and find greater peace, calm and balance!

Simple Pure Whole Opportunities!

Medical Disclaimer: Information provided in this post and related resources is for informational purposes only. Jennifer Weinberg is not providing medical advice, diagnosis or treatment information. The information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional. Every body is unique so be sure to check with your health care professional before making any dietary or lifestyle changes taking any medication or nutritional supplement or using any treatment for a health issue. Do not use this information provided for diagnosing or treating a health problem or disease. If you suspect you have a medical problem please contact your healthcare provider promptly and do not disregard professional medical advice based on anything on this website. This website and related resources are not intended to diagnose, treat, cure or prevent disease and do not create a doctor-patient relationship between you and Jennifer Weinberg. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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