Let me paint a picture for you: It’s Friday, and you’re coming out of a busy, stressful week. In regards to meals, it’s been a blur of Chinese food and potato chips and more Chinese food. And honestly, you feel like sh*t.
At this point, your body is probably screaming for some vitamin and mineral support through achy joints or straight-up exhaustion. You’re hoping to find time this weekend for a nutritious meal so you can start feeling less like a bloated zombie and more like your badass self.
But wouldn’t it be nice if you could have been “sneaking” yourself vitamins and minerals the whole week, even if you didn’t have time to make a balanced meal? I sure think so. Although you might still be overwhelmed and stressed out, your body would be better equipped to handle the madness.
To help you through times of stress and chaos, here are some little ways you can get your vitamins and minerals.
Smoothies
Smoothies are a great, efficient way to load yourself up with nutrients. They are also great for “hiding” nutrient-dense foods that your kids normally feed to the dog when you aren’t looking.
I’ll give you a personal example for this one – I hate avocados. I can’t get into the fad of avocado toast or avocados in salads. However, I’ve discovered they are the missing smoothie puzzle piece I’ve been looking for! They add the perfect amount of creaminess and I can’t taste them at all. Smoothies allow me to have one avocado a day, which supports my heart, vision, bones, and more!
Use our quiz to find your perfect smoothie recipe!
Greens Powder
While we are on the topic of smoothies, another nutrient-packed ingredient to include is a powdered greens mixture. The one I use contains kale, wheatgrass, chlorella, turmeric root, acai berry, and chicory root – it’s loaded! It’s designed to “supply your body with a daily dose of convenient and easily digested greens to help support a healthy lifestyle.”
Homemade Salad Dressings
Preparing your own salad dressing while you have some downtime is a great way to prepare for when you’re spread a little thin.
Putting together your own oil, vinegar, and herb mixture is much better than using a store-bought vinegarette. Doing so can save you from consuming corn syrup (ick) and highly processed oils like canola oil and soybean oil, which, among other things, put stress on your heart.
This can be fun, as well, as you can play around with different tastes. Some nutrient-packed ingredients you can play around with are:
- Olive Oil – one of the most healthy fats you can consume. It’s great for your cardiovascular system and may help you lose weight
- Avocado Oil – also heart-healthy; aids the absorption of vitamins and minerals
- Sesame Oil – contains zinc, copper, and vitamin E
- Apple Cider Vinegar – a straight-up powerhouse… your digestive tract will thank you
- Balsamic Vinegar – lowers cholesterol and blood pressure; supports weight loss
- Parsley – contains vitamin B and potassium; prevents tumor growth; supports the urinary and digestive systems
- Ginger – stimulates circulation; anti-inflammatory
- Oregano – known to ward off bacteria and viruses
- Sheep Sorrel – adds a lemon-y flavor; literally used in treating cancer
- Basil – supports liver detoxification; protects cells from free radicals
- Cilantro – contains vitamin A, vitamin C, and vitamin K
Power Herbs
I am a huge proponent of herbal supplements, as they are one of the modalities I’ve used to completely transform my health. You can also use herbs in the form of extracts, tinctures, baths, or teas. Some herbs offer you more ‘bang for your buck’ than others. Here are some big players to include in your regimen:
- Alfalfa – contains vitamins A, B, C, D, E, K, calcium, iron, magnesium, manganese, zinc, trace minerals. NBD.
- Ashwagandha – supports energy levels; can boost fertility in men; helps with depression, anxiety, and stress
- Dandelion – yes, those pesky weeds! You mow them down, but they are great for kidney and bladder health and they are high in calcium
- Red Raspberry – contains vitamins B3 (niacin), C, D, E, F, Iron, magnesium, manganese
- Yellow Dock – contains vitamins A, B2 (riboflavin), B3 (niacin), C, iron, magnesium, manganese
Have you tried any of these little ways to increase your vitamin and mineral intake? Do you have smoothie recipes that you’re obsessed with? As always, feel free to share below! And remember to subscribe to Lemon Blossom Wellness to get our latest holistic health solutions sent right to your inbox.
Be well!