View All Articles

Make Mother's Day special and healthy! Check out these unique and nutritious ideas

May 09, 2013

Shower the mom(s) in your life with love and health this Mother's Day with one or more of these healthy and unique ideas. Their minds and bodies will appreciate it!

Make breakfast in bed

Shop the day before and get up early! Make an omelet with spinach, lean turkey and cherry tomatoes with fortified orange juice and whole wheat toast on the side.

Spinach is packed with iron she needs to feel more alert by bringing oxygen to her cells and the OJ helps her body absorb the iron. Many women of childbearing years are iron-deficient and natural resources such as spinach are the best way to get these essential nutrients.

Gift card to favorite restaurant for dinner

Great way to spend some quality time; go to her favorite restaurant for a meal that includes lean protein such as fish or chicken. Protein helps replenish muscle, skin hair and nails.

B vitamins found in lean proteins serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.

Get creative with a basket of fruit

You can always order one online from Harry & David, but if you want to have a little fun with it, do it yourself! Fill it with bananas, oranges, dried apricots, kiwi, papaya and mango

Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Potassium helps strengthen muscles, including the most important one, the heart! It also helps to reduce blood pressure.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.

Quick and easy snack bags

It might sound strange, but if you have a mom on the go, she'll appreciate custom snack bags as opposed to leftover gummy snacks she offered the kids on the way to soccer practice. And it's really simple!

Just fill some ziplock bags of mixed nuts, grapes, mozzarella cheese stick, whole grain granola bar - you can get as creative as you want!

Fiber in mixed nuts, whole grains help to reduce cholesterol, prevent colon cancer, keep you fuller longer. Eating peanuts and certain tree nuts (i.e., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs.

Make her dinner

Make a salad with high-folate foods such as spinach, edamame , avocado, kidney beans, peanuts, strawberries. As mentioned before, folate is important for women of childbearing age to help prevent birth defects.

Bake or grill salmon, which is high in omega 3 which boosts serotonin levels and helps fight depression. It also reduces inflammation in the body.

As a side, sautéed mushrooms, which are high in vitamin D that helps the body absorb calcium, strengthens the immune system and helps protect against breast/colon cancers.

And for dessert, try a homemade smoothie or milkshake!

Use frozen yogurt, which is lower in sugar than ice cream but still has calcium for strong bones, protection against osteoporosis. Add some fresh or frozen berries for antioxidants and phytochemicals, which are the chemicals that help plants defend against environmental challenges, such as damage from pests or ultraviolet light, appear to provide humans with protection as well. Mounting research shows their effectiveness in preventing and treating a range of conditions including everything from cancer and heart disease to diabetes and high blood pressure. (Learn more about phytonutrients at Natural News).

Make sure you don't forget her favorite indulgences!

Coffee, choose a rich, organic blend for the most health benefits. Coffee enhances blood flow in brain, motives alertness & concentration, lowers rates of depression in women and can reduce the risk for colon cancer.

Dark chocolate, the darker the better. It means more cocoa, less sugar, more antioxidant power.

Red wine, in moderation, reduces heart diseases risk.