We seem to always have a shortage of spoons at our house. They walked off with all those packed lunches, I suppose. But, nonetheless, a spoon is something I seem to always be reaching for.  And as I was digging around for one yesterday, it occurred to me that there are five spoonfuls of food I reach for every day.


Take 5 spoonfuls of these foods each day for better health! (The Health-Minded.com) #health


It is those healthy spoonfuls that we take daily or almost daily that can have big affects on our health. Some of the bigger “healthy spoonfuls” that come to mind like regular exercise, healthy food choices, and stress management are certainly key to maintaining good health.  But, even those small measures, that may seem hardly significant at the time, that we do or not do, count too . . . and, sometimes, a whole lot!


Here are five healthy spoonfuls of food I eat every day and why they may help you, too. I have included a few links to the products I use but I only link to items I find to be of excellent value:

1.   I listed plenty of reasons here why I squeeze a lemon every day.  Lemon juice is full of vitamin C and minerals, but I also like the routine of drinking warm lemon water first thing each morning.  I make sure to squeeze out every last drop using my favorite lemon squeezer to create a healthy choice to start the day off right. For me, it’s beginning with a tiny measure of good intentions for myself and hopefully, the rest of the day will follow suit.

Don’t miss this: 25 reasons lemons daily are a good habit!

2.  I throw a big sprinkle of flax seeds in my smoothies or grind some in my spice grinder to dust over my organic yogurt or oatmeal, too.  They are great for digestion, a good source of omega 3s (lots more information on that here), and are a superior choice to stabilize hormonal levels, reducing the symptoms of PMS and menopause, and potentially reducing the risk of developing breast and prostate cancer. Always grind them first as whole flax seeds are not easily absorbed or broken down.

Here are some other healthy seeds to spoon each day, too:
  • Hemp seeds: These pale seeds contain all 20 amino acids we need and are great for cardiovascular health and our immune system.
  • Pumpkin seeds:  Pumpkin seeds are a good source of vitamin B like thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, and folates.
  • Sunflower seeds are a good source of magnesium, helping to lower high blood pressure and maybe even prevent migraine headaches.

3.  Most every afternoon, I reach for a scattering of nuts, depending on what we have.  It is great to curb the hunger, a good source of protein, healthy fat, and I just love the crunch.  I try to vary my nut choice to allow access to the various vitamins, minerals and fat profile of each type of nut that is especially good at providing.  For example, cashews are a great choice for magnesium and brain support and almonds are full of fiber and we all know how good that is for us.  Here is a great, quick link to check out for more information on healthy nut choices and why you may want to grab a spoonful almost every day.

4.  When I can get freshly made sauerkraut at the farmers’ market, I hunt for a big spoon and dig in for a bite or two daily. But, I really should learn to make it myself like Dr. Weil here.

I enjoy sour foods and especially ones that are crisp, and, sauerkraut and other fermented foods are a great source of probiotic power for digestions and gut health.  It is also full of antioxidant compounds (as with all cruciferous vegetables) that may help in eliminating free radicals, one of the causes behind cancerous cell formation.

Fermented foods carry a wide range of healthy bacteria, but, you won’t find the same type of good bacteria count in every batch, but that range is very beneficial. Because of antibiotic use and the creation of superbugs, the healthy bacteria in our systems are greatly reduced. Including naturally fermented foods such as sauerkraut is an excellent way to rebuild healthy gut bacteria levels.

Other digestive healthy choices to dig into each day are:

Don’t miss this:  How those superbugs could affect your health in a very serious way!

5.  I don’t technically eat this, but if I wanted to, I could! My body moisturizer of choice is a slather of coconut oil after my shower or bath.  This is the greatest dispenser of coconut oil as it deletes the mess!  It sinks right in and keeps any eczema that I have to deal with sometimes at bay.  It feels good that I am putting something on my skin that I could actually ingest and that does not have a list of chemical-sounding items on the ingredient list. Buy virgin, organic coconut oil in bulk like I do.

Do you have a bit of something you eat every day for good health? I would love to hear what it is! Please share in the comments.



  • Here are lots of healthy condiments to spoon over your dishes to make them taste even better.

My sister throws flax seed in her pasta sauces so her family is healthier. A good thing about having a hot lemon water is that the lemon helps keep mucus down. I just have to be a bit more regular about my nutirents.

Interesting tip to throw in some flax with the pasta sauce. I love that idea, Lee!

Another awesome post packed full of good ideas and advice. I love coconut oil for just about everything πŸ™‚
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Thank you! Thank you, Kathleen! So kind of you to say so and glad you liked what you read. Glad to hear you crack your coconut oil jar a lot, too!

I just hired a nutritionist, and my doctor concurs, to eat the coconut oil rather than polyunsaturated fats.

Wonderful to hear! I appreciate you adding that in here!

A fig, I pop one of those lovely darlings in every day. Along with flax, hemp and pumpkin seeds, every morning, sometimes if I'm in a hurry, (this is a bit embarrassing, I put a spoon of flax, hemp in my mouth, chew around a bit, add a fig and voila…wash down with lemon water. Breakfast. Sometimes, you just don't have time for the glamorous thing LOL, but I do love my time there, spoiling my body πŸ™‚ I heart FIGS…a tip of a spoon of coconut oil helps that go down too..just typing this out, I realized how weird that is hahaha. Perfect list! I really really have to get on the fermented thing. Already with the olives and olive oil and cononut oil on my skin, but yes…on it. Thanks!

Whatever works for you, Heather! I think it is great you have found a routine for yourself and those are all healthy additions.

I haven't tried coconut oil, only used it to remove my makeup, but it does smell lovely!

Great makeup remover, yes!

Thank you for this information. I take a tbsp of coconut oil with almond milk, honey and cinnamon in my coffee each day. It's really delicious!! I would recommend drinking lemon in room temp water vs. warm water. The combination of lemon and warm water can damage enamel.

All great suggestions! Thanks so much!

You don't eat coconut oil by the spoonful?! How can you resist?! I love it–both the flavor and the luscious texture.

Something else I eat almost every day (although I wouldn't eat a full spoonful by itself) is sorghum syrup. It's a sweetener that also has lots of nutrients. I love it in oatmeal, coffee, etc.

Thanks for the suggestion, Becca. I will have to look into that.

This is such a great post πŸ™‚ my 5 daily spoonfuls are virtually the same: lemon juice or apple cider vinegar in water to start the day, chia seeds, nuts, sauerkraut, and I slather coconut oil as a moisturiser on my skin too! And sometimes I chuck it in smoothies. And I bake with it, or make other foods with it. Coconut oil is great internally and externally πŸ™‚

What do you know? The spoons get used at your house a lot, too, apparently. So glad you liked the post!

You're playing my song! We have so much in common. I have incorporated these healthy habits into my daily life as well. This post reminds me that it is time to make a fresh batch of sauerkraut! Thank you for sharing these important healthy habits with us at the Healthy, Happy, Green and Natural Party Blog Hop! I’m pinning and sharing!

Kindred souls, huh? You make you own sauerkraut? I'm impressed! Glad you have your healthy spoonfuls just like me!

These sound great I love all your healthy tips and tricks. I am always taking note. Thank you so much for linking up to Share With Me. #sharewithme

Thank you so much, Jenny. You are very kind to say so.

I've been drinking lemon water…It's been good to me so far! Coconut oil is awesome too:)

Love them both! Thanks for adding in, Marissa.

I love pumpkin. Seeds and nuts as well.

Love them all, too! And so good for us.

I was always missing spoons… I found them at the bottom of my daughters backback πŸ˜‰ …. I need to drink a lot of water daily… 8-10 glasses… it fills me up, helps me to digest food… just great all the way around β™‘

So true! Water does so much for us, and I always need to remember to drink more of it, Launna.

Flaxseeds , yes , Nuts – yes I love almonds , lemon yes – but never tried sauerkraut or coconut oil.Thanks for linking up to Pin Worthy Wednesday, I have pinned your post to the Pin Worthy Wednesday Pinterest Board.

Thanks for sharing, Amber, and for coming by!

I'm with you on the sauerkraut and other fermented foods, they're not everyday for me but maybe I should make more of an effort. Interesting post #sharethejoy

Thanks, Stephanie! Happy to hear you liked the post!

OK, how much is a scattering of nuts? LOL If it stayed warm I could start using the chia seeds in my smoothies to keep me fuller longer.

Good question, Cassandra! For me, a scattering (hope that is a word!) is a heavy sprinkle or so probably in the neighborhood of a heaping tablespoon (or two). Chia seeds can fill you up as they expand in liquid – you are right on that! Thanks for commenting.

I need to give warm lemon water a try first thing in the morning. I have heard so many great things!


Yes, see what you think, Heather. Thanks for coming by.

I try to get in a dose of fish oil and calphonate in my V8. Great list! I found you on Urban Naturale.

Glad you liked it! Thanks for taking the time to comment.

I have absolutely no idea where all the spoons go. It's one of those mysteries.

It is! Glad we are not the only house spoonless . . . or nearly so.

As for me, I indulge in pumpkin seeds when I roast them myself and I love sunflower seeds everyday. And they both make such nutritious snacks for kids too. And spoons, at our house, it's forks! Where do they go? Off in my husbands lunch never to see the light of day again!!

Forks, huh? Yup, we are missing those too! Ha! Both those seeds are great choices, Laura.