Mighty Seeds Nutrition

A little fajita-making fun to celebrate Valentine’s Day ❤️ Spending time + cooking together = the perfect way to pause and connect.

☆ HAPPY NEW YEAR from a sunnier time and place in 2021 ☆ Wishing you an abundance of love, light, health, happiness, prosperity, and lots of sunshine in 2022! Cheers to a new year!🥂 ⁣
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#2022 &r

🎃Happy Halloween!🎃 Hope everyone had a fun-filled day! 🎃👻💀

☆ HAPPY MOTHER’S DAY ☆ Throwing it back to one of my favorite photos 💗 Grateful today and every day for these two and for being their mom. Cheers to all the moms and to those who play a role in all of our lives - the aunties, the sisters, the best friends, the thoughtful neighbors today and always!🥂

☆ EAT MORE PLANTS ☆ Posting this on Earth Day feels appropriate as not only is plant-based eating good for your health, it is also good for the planet! 🌎 Eating plant-based reduces impacts of climate change, saves water + minimizes agricultural land use.⁣
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The term plant-based is everywhere. Restaurants, food packaging, diets. But what does it mean? Simply put, plant-based eating means adopting a diet that prioritizes foods from plants. It doesn’t mean you have to eliminate one food group or nutrient altogether. It's about eating more food groups — choosing more of your foods from plant sources, including fruits + vegetables, nuts, seeds, oils, whole grains, legumes + beans, while meat + dairy play a supporting role.⁣
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Aside from all the nutrients from plants, what is fascinating to me is the concept of xenohormesis, that stressed plants produce bioactive compounds that confer stress resistance + survival benefits to the consumer. Simply put it’s the wisdom of plants. An organic plant has to get tough to survive, has to fend for itself and strengthen it’s immune system. These benefits are passed on to us when we consume plants. How cool is that?⁣
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RDeats:⁣
1- Change the way you think about meat.Reduce your portion size of meat + put more plants on your plate. Use meat as a side, not a main component of meals. Better yet, cook vegetarian several times per week.⁣
2- Up your veggie game. Fill half your plate with vegetables at meals. When eating out, ask for double veggies instead of starchy veggies or sides. ⁣
3- To get kids to try more plant-based foods, MAKE IT FUN! Try letting your child choose any vegetable at the market + involve them in selection, preparation + cooking.⁣
And if local, go to for delicious, creative plant-based dishes! My fave is the cauli-wings! 😋
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On the blog today learn more about the health benefits of plant-based eating + find more tips to easily incorporate into your lifestyle.⁣
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H A P P Y E A S T E R! 🐣 🐰 🥕

After several delicious meals, we noticed the menu always featured Josephine’s greens. I learned that Josephine is the owner of + supplies most of the restaurants + markets of St. John with organically grown greens, vegetables, herbs + fruits from her sustainable, carbon negative, 100% organic farm. How cool is that? 🙌💚 The perfect place to find produce for our dinner courtesy of Andrew’s fresh catch of tuna + kingfish.⁣ 🎣
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We took a ride out to Coral Bay + had fun walking around + seeing her garden. 🌱 Not only was it a beautiful setting, but they were so kind + helped us pick out the proper greens. Sunflower micro greens...tat soi..and some fresh papaya. 🥬🥭😋⁣ Definitely a must-see if you find yourself in St. John!
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RDeats:
Microgreens are young vegetable greens that are approximately 1-3 inches tall. 🌱 They have an aromatic flavor and are packed with nutrients, tending to be rich in important vitamins, minerals + antioxidants. Their nutrient content is concentrated, which means they often contain higher levels than the same quantity of mature greens.

☆ Wellness is about so much more than nutrition ☆ Finding your passions in life connect you to your joie de vivre and are linked to happiness and longevity. ⁣
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For children, it can help with focus, motivation and instill in them an understanding that they are able to accomplish their goals and develop their own inner sense of excitement and wonder.⁣
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This week I introduced Andrew to one of my passions- scuba diving! 🤿 Admittedly it has gone by the wayside since becoming a mom and felt like the right time to get back in. 🌊 ⁣
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We did two dives and were lucky to see giant sea turtles, sting rays, a 5-foot lobster, beautiful coral and loads of tropical fish. 🦞 🐢 🐠 Not only was it fun to connect on this adventure, now Andrew wants to get certified too!
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All the R’s this morning...☀️ 🌊 🎣 ⁣
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☆Taco Avocado Boats☆ For a healthier, yummier twist on Taco Tuesday, ditch the tortillas and stuff avocado halves with all of your favorite fillings! 🥑 Inspired by a Clean Eating Magazine recipe, I tweaked the recipe as follows:⁣
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• Avocados, halved & pitted (1 per person)⁣
• 1 lb lean ground beef (can sub turkey or tofu)⁣
• 1/2 c 2% greek yogurt⁣
• 1 Tbsp fresh lime juice⁣
• 2 Tbsp homemade taco seasoning (recipe on blog)⁣
• 1/2 c diced yellow bell pepper⁣
• 1/4 c diced white onion⁣
• 1/4 c salsa ⁣
• chopped cilantro, to preference⁣
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1. Halve avocados & remove pits. Scoop out a few spoonfuls of the center to make room for fillings, & set aside. ⁣
2. Mash removed avocado with greek yogurt until smooth. Add lime juice & a pinch of salt. ⁣
3. Brown ground beef on medium heat. Add taco seasoning & mix well. Add onion & continue to sauté for several minutes. ⁣
4. Fill avocado halves with beef filling. Top with salsa, pepper, & avocado-yogurt sauce. Finish with cilantro & enjoy!⁣
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☆RD tips☆⁣
• Use grass-fed beef when possible. It is leaner, higher in key nutrients, including antioxidants, vitamins, & beneficial fats (50% more omega-3s!) that's been linked to improved immunity & anti-inflammatory benefits, as well as less likely to contain some of the bad antibiotic resistant bacteria that may be in conventional beef.⁣
• Slice avocado in a checkerboard design before adding fillings to make easier for kids to scoop. ⁣
• Choose mango or pineapple salsas for added flavor.⁣
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☆ Let’s talk detox ☆ Lately my social media feeds have been full of people trying a detox, cleanse or committing to a dry month. While I applaud wanting to make positive changes, too often people rush into a protocol with the primary goal of losing weight without fully understanding the implications. Yes, weight loss is a side effect to many programs but realizing what is at play will help provide lasting outcomes to your health. ⁣
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Which program you choose depends on what you want to get out of it. Giving your system a break? Improving liver function? Identifying food intolerances? Breaking sugar cravings? Symptom relief? Depending on your goal, the program you choose could do more harm than good if not aligned.⁣
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How well all 3 phases of detox are working & how strong your gut is may contribute to symptoms & impact overall health. This Metagenics poster is one of my favorite illustrations of what is occurring during healthy/unhealthy detoxification. It shows the things we can & can’t control that lead to our exposure & total body burden of toxins, as well as explains the 3 phases & the nutrients that drive these processes.⁣
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For a more detailed explanation on the 3 phases, head over to the blog.⁣
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☆ RD tips ☆ ⁣
•Know what your are choosing. A juice cleanse could be a good short term option (1-3 d) if you are looking for a colon cleanse, but if done longer term it can cause more harm then good making toxins more likely to be recirculated & reabsorbed. ⁣
•If looking for a metabolic detox, choose a program that has micro & macronutrients to drive all 3 phases of detoxification. ⁣
•Having a variety of allowed foods prepped & ready is the key to success with any detox. When hungry without anything ready, many reach for convenience foods.⁣
•Be wary of programs that are all-in-one (gut/detox/anti-inflammatory/immune/etc). The more focused the program, the better results you are likely to get.⁣

☆ It’s all about the microbiome ☆ It has been estimated that our cells are outnumbered three to one by microbes! This delicate balance between different strains of microbes has been shown to contribute to overall health. Our personal colony of microbes may influence our weight, immune system, mental health, and every system in our body. Further, many modern conditions—obesity, autism, mental illness, digestive disorders, allergies and autoimmune afflictions—may have their root in microbial imbalances. ⁣
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The good news is that we can change our microbiome for the better through diet and lifestyle. Your biome can change by the season, by the week, or even by the meal. Make sure to feed it well!⁣
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☆ RD tips ☆⁣
Eat a diverse diet rich in whole foods. Different foods have different microbiota. A diverse microbiota is considered to be a healthy one, as the more species of bacteria you have, the greater number of potential health benefits.⁣ Choosing a variety of colors is an easy way to get diversity. 🌈
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Choose high-fiber plant-based foods such as vegetables, legumes, beans and fruit. Fiber feeds gut bacteria and stimulates their growth. 🥦🥬🥒🥭🥕⁣
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Eat fermented foods such as kefir, yogurt, miso and saurkraut. Fermented foods are rich in lactobacilli which can have many benefits.⁣
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Take a quality probiotic supplement to obtain the right strains and amounts for health.⁣
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For more information on how to choose a quality probiotic, head to:

https://mightyseedsnutrition.com/good-bugs-for-gut-health/