We can get off track when we see health and wellness as an all-or-nothing endeavor. And we can really go wrong when we link two or activities that don’t really belong together. It's a mistake to assume that two practices are mutually exclusive, meaning we can do one OR the other like Drink diet Coke OR drink water, Smoke OR exercise, when in reality the items are completely separate....
In honor of national nutrition month (March), the experts at Bastyr University are sharing their tips for maintaining a well-balanced, healthy diet. Take time to eat Humans require food to be nourished. It’s that simple! Think of all the things you schedule in a week. Feeding yourself must be at the top of the list in order for you to accomplish all those other things well. Plan ahead. Prioritize meals. Respond to your hunger. Take time to eat. It’s a basic human need! Enjoy your food Savor the aroma and flavors of your food. Chew with intention and take delight in every mouthful. Eating is a pleasurable experience that engages all our senses, and the food on our plates deserves this careful attention. Sit. Slow down. Enjoy! Spice it up Herbs...
Sacha Inchi This unique seed thrives on vines in the thick rainforest regions of Southeast Asia and is similar to a nut in flavor, but has a much richer nutritional content. Sacha Inchi contains high levels of anti-inflammatory omega-3 fatty acids (20x the omega-3 content as wild salmon) that are protective against systemic inflammation. This is extremely important considering a large body of new research suggests that depression is primarily caused by inflammation. This seed is also full of tryptophan, a precursor for serotonin. Known as “the happy hormone,” Serotonin is a neurotransmitter that is thought to stabilize mood and contribute to a sense of happiness and wellbeing. Sacha inchi is rich in iron, potassium, magnesium, and calcium. One of iron’s health benefits is its ability to aid the proper flow...
Aging is a complicated topic. We still don't really know what causes it, but we do know many of the mechanisms at play. Here are 31 science backed ways to slow aging, stay healthy, and live longer....
Cindy Perlin, LCSW Do you have pain almost everywhere? Have you also been diagnosed with diabetes, heart disease, cancer, kidney disease or have debilitating chronic fatigue? Have you had multiple joint replacements? If your answer is yes, and you’ve been seeing a conventional primary care provider or a number of different specialists to deal with your many chronic conditions, chances are good that you are on a multitude of medications to manage your symptoms. It’s also highly probable that none of these physicians has looked for common root causes of these systemic conditions. It is likely that these medications have side effects and that you are on other medications to treat these side effects. It is also likely that you will never get better if you continue...
By RONI CARYN RABIN Fresh vs Frozen Fruit and Vegetables Freezing can slightly alter the nutritional composition of fruits and vegetables, sometimes in favor of the frozen product and sometimes in favor of the fresh, but over all, “there’s no clear winner,” said Ali Bouzari, who has done studies comparing fresh and frozen produce and now runs Pilot R+D, a culinary research and development company in Sonoma County, Calif. “It really depends which plant you’re talking about.” Nutrients Though vitamins can degrade in fresh fruits and vegetables over time, many nutrients in foods are much harder than most people assume, Dr. Bouzari said. “Minerals like iron are almost bulletproof, and the fiber doesn’t care at all whether it’s heated or frozen,” he said. And in general, the differences in nutrient levels...
Whether it’s happy hour with coworkers, a birthday dinner with friends, or a big family outing, there’s something special about going out to eat. You have no responsibilities except to enjoy your company, order a glass wine, and eat really good food. (Ah, the beauty of no dishes to clean.) While we’re all about ordering the rich pasta over the fish and veg dish, research published in the Journal of the American Academy of Nutrition and Dietetics (JAAND) found that 92 percent of meals from large chain and local restaurants had more calories than recommended for the average eater. While we're not calorie counters, the new year has us motivated to clean up our eating a bit. If you're with us and need help navigating menus and making healthier choices when...
Check out the Mediterranean Diet Beginner’s Guide at the Complete Herbal Guide....
There are some simple things you can do to eat more of the healthy foods that make up the Mediterranean diet. First, check out what's on the menu. Then see what Mediterranean-type foods you can add to your daily diet. Here are a few simple things to add to your daily food plan The traditional Mediterranean diet calls for: Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas. Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous. Choosing healthy (unsaturated) fats, such as nuts, olive oil, and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40%...
How like a Greek At this point, you probably already know that the Mediterranean diet is good for your health. Research proves over and over again that people who put an emphasis on produce, fish, whole grains, and healthy fats not only weigh less, but also have a decreased risk for heart disease, depression, and dementia. So what are you waiting for? Here are the basics: Shop the market perimeter, eat seasonally, and break (whole-grain) bread with people who make you smile. Now for the nitty-gritty. Eat lots of fruit and vegetables Fresh, non-starchy produce is the star of this diet. Eat 5 to 10 servings a day (a half-cup cooked or 1 cup raw equals one serving). Pick on the healthy fats Olives and their oil are cornerstones; go...