Fuel up before you go:Eat a small nutritious small meal or snack before you leave home. This ensures YOU, not your hunger is in charge!
Control your plate:Nibbling while standing at a party or decorating your home adds inches to the waistline. Sit down at a table with your plate of food and focus on your food.
Mind your bites:Ignore your fast eating friends. Slow down and savor the flavor and small of each bite. This conscious effort to chew and enjoy, will allow you to list to what your body is trying to tell you.
Live by 20% less is 20% more:Think about taking 20% less of everything you know is unhealthy, and give yourself 20% more of what you know is healthy.
2. Maintain Structure
Exercise in-between: Seize every opportunity to get up and move. Take the stairs instead of the elevator, park further away at the mall or work and take the time to get in a workout. You will feel better, and your family will thank you!
Get good rest:Holiday cooking, present buying, and parties leave on exhausted. Sleep is essential for health and wellness. Don’t give this up during the holiday madness.
Drink up. Stay hydrated:Staying hydrated is beneficial for many reasons, but can also help curb hunger. You will be less inclined to overeat or drink if you drink a glass of water before eating or in-between drinks.
3. Don’t forget to let loose, and have fun!!!!!!!!
If there is one thing I love, it’s a good snack – a little pick-me-up to satisfy my hunger and my taste buds, as well as my nutritional needs. For me, the ultimate snack is trail mix.
Traditionally found in the backpacks of hikers on epic adventures, trail mix is always stashed in my purse, desk drawer, and kitchen cabinets. Why? Because this easy and versatile snack offers the perfect blend of energy and nutrients to get me through the day!
Although there are no rules when it comes to trail mix, a good mix usually begins with nuts and seeds which provide healthy fats and protein. You can then add ingredients such as dried fruits, superfoods, granola, and sometimes even a little chocolate to deliver additional antioxidants, fiber, and nutrients.
These days there are tons of tempting trail mixes on the market, but I’ve found that it’s actually more fun and cost-efficient to create my own. Check out a few of my favorite mixes that cover all dietary needs and personal preferences.
You may be thinking that this “healthy” snack is too good to be true, and you are kind of right. As I am sure many of my fellow trail mix junkies can tell you, these tasty and nutritious combinations can rack up a serious amount of calories. For this reasoning, I suggest measuring out an appropriate serving size, usually about 1/2 cup, so that you don’t consume several portions in one sitting. Additionally, it is best to use organic, unsalted, and unsweetened ingredients in order to create the healthiest mix possible.
The takeaway? Next time you’re heading out for a hike, preparing for a busy day at the office, or even just going shopping with friends, remember to pack a healthy mix to keep you energized throughout the day!
Is there anything better than throwing ingredients into a Crock-Pot and watching them magically transform into a meal? Particularly in the cooler months of fall, preparing Crock-Pot meals is an easy way to get a healthy dish on the table. You may find that you have leftover ingredients lying around that you can add to a recipe, or throw together to make your own!Purchasing a Crock-Pot can be an investment depending on the type and size, but keep in mind that it will last for a long time, and you can use it for a variety of meals. Not sure how to choose the right one? Consult this handy guide from Whole Lifestyle Nutrition.Five easy and delicious Crock-Pot recipes to try this fall:Easy Slow Cooker Vegetarian Cashew Chili: You can’t go wrong with chili for fall, and this recipe from Boston Health Coach is a crowd pleaser for vegetarians and meat eaters alike! Loaded with vegetables and spices, it’s as nutritious as it is delicious.Gluten & Dairy Free Teriyaki Crock-Pot Wings: In many households, fall also means football season. Translation? Bring on the wings! This recipe from PCOSCrown is a tasty game day solution for allergen-free eaters.
Easy Crock-Pot Lentil Soup: Perhaps the easiest, quickest recipe on the list, this recipe from Sprouting Souls is perfect for a busy weekday evening. Bonus: the fiber, iron, and protein from the lentils pack a nutritious punch.
Crock-Pot Pumpkin Custard: Not all crockpot recipes have to be savory, or even entrees for that matter! This recipe from Renew Health Coaching calls for a sweet blend of coconut milk and pumpkin – a perfect fall dessert.
Do you have a go-to Crock-Pot recipe? Share it in the comments below!
Eating a nutritious whole foods diet is much easier when you have a strong and healthy foundation to stand on in the kitchen! If you keep most of the basic dry goods and frozen items in your kitchen at all times, you will just need to buy fresh produce and meat to go with it when you go to the grocery store. Stock your pantry and freezer like a natural food chef so you always have what you need on hand to whip up a healthy meal for you and your family on a moment’s notice!
Pro Tip – If you are buying dry goods, invest in a few glass jars to keep in your pantry. Then you can shop in the bulk section of your local grocery or health food store, which saves you money and eliminates packaging waste!
Pro Tips – Now is the perfect time to freeze fruit, berries and vegetables to use all winter long. Lay sliced fruit or whole berries out on a baking sheet and put it in the freezer to flash freeze them. Once all of the pieces are individually frozen you can consolidate them into a freezer safe container or bag.
Next time you make tomato sauce, make a double batch so you can freeze half of it to always have on hand!
Variety of berries
Sprouted grain bread
Variety of organic vegetables like green beans or broccoli
Homemade tomato sauce
Organic, free-range meat like chicken or beef
Homemade chicken broth – Just boil the bones from your roasted chicken in water for 30 to 40 minutes after dinner, then freeze the liquid.
The benefits of drinking tea have been well-documented throughout the ages, and tea has been proven to have a variety of healing effects. But despite the popularity of antioxidant-rich black and green teas, it is actually the lesser-known herbal teas that have the most diverse medicinal properties.
Herbal tea, also referred to as “tisane,” can be any combination of herbs, spices, or other plant material brewed into an infusion or decoction. It is generally free of caffeine, and can treat a range of physical ailments.
Like other tea, the herbal type can be consumed hot or cold, and goes deliciously well with a bit of honey and/or lemon.
Here are 9 medicinal teas to boost your health and well-being:
Chamomile Best known as a sedative, chamomile can help ease an upset stomach, reduce stress and anxiety, and help provide restful sleep. It can also hasten the healing of wounds and boost the immune system. Combining with lavender will enhance these benefits and create a truly delightful experience.
Peppermint Most helpful in aiding with digestion or alleviating heartburn, peppermint is excellent for anyone who experiences tummy troubles. Due to its refreshing flavor and invigorating aroma, it can also help improve mental clarity and performance.
Red Raspberry Leaf This herb is a renowned “female tonic” because its combination of nutrients supports pregnancy, fertility, and hormonal balance. It tones the uterus, can relieve symptoms of PMS, and even soothes sunburn or rashes when used externally.
Dandelion root With its hearty roasted flavor, dandelion root tea could serve as a caffeine-free alternative to black tea or coffee. It also boosts immunity, supports liver and gallbladder health, and purifies the bladder, kidneys, and blood.
Ginseng Widely used in Chinese medicine, ginseng is a powerful cure-all that can improve digestion, boost libido, alleviate pain, prevent cancer growth, clear blocked sinuses, and healthfully support the body in nearly all of its vital functions!
Nettle Leaf Rich in minerals and antioxidants, nettle leaf, or stinging nettle, is said to be beneficial for those suffering from anemia, seasonal allergies, or urinary tract infections. As a topical treatment, it can also be used to soothe eczema and psoriasis.
Ginger A powerful root used to treat a variety of diseases, ginger not only boosts the immune system due to its high Vitamin C and mineral content, but it also improves circulation, reduces pain and motion sickness, and lowers inflammation.
Echinacea Most effective for alleviating the symptoms of cold and flu, Echinacea has strong antiviral, antibacterial, antifungal properties that can boost the immune system. So keep that in mind when cold season comes around!
St. John’s Wort Famous for its anti-depressant activity, St. John’s Wort is excellent for balancing mood swings, enhancing sleep, relieving anxiety and other nervous disorders, and promoting relaxation. It is a powerful herb, so avoid taking it with alcohol, certain medications, or during pregnancy.
Just a word of caution when it comes to using medicinal herbs: not all of them will affect, or benefit, everyone the same way. Be sure to check with your doctor and do your research before using them frequently to treat any condition.
What is your favorite herbal tea and why do you drink it?
A new diet has been gaining popularity in recent years, and though the craze may be new, the roots of the philosophy are very old – in fact, prehistoric.
The Paleo diet, also known as the “caveman diet,” is based on the belief that modern humans can achieve optimum health by eating the way our ancient ancestors did before the advent of agriculture. As Integrative Nutrition guest speaker Mark Sisson explains on Mark’s Daily Apple, “Our ancestors evolved over millions of years under certain environmental conditions. While the world has changed in innumerable ways in the last 10,000 years, the human genome has changed very little and thus only thrives under similar conditions. Simply put, if you want a good future you better listen to your past.”
So what should you eat on the Paleo diet? Everything that ancient humans were able to hunt and gather during Paleolithic times: fish, grass-fed meat, wild seeds, nuts, seasonal vegetables, fresh fruit, mushrooms, and roots. Notably, the diet discourages the consumption of legumes, including beans, lentils, and peanuts; all grains – even whole grains; dairy products; processed oils; refined sugar; and refined salt.
Though the Paleo diet allows for squash, potatoes, and other starchy root vegetables, the regimen is usually low-carb and high-protein and high-fat. According to the Paleo diet, the human body requires only minimal amounts of glucose, and excess carbohydrate consumption is the cause of most metabolic disorders, obesity, and other “diseases of civilization.”
Proponents of the Paleo diet believe that eating this way, combined with regular exercise and a low-stress lifestyle, significantly reduces systemic inflammation, regulates insulin and blood sugar levels, creates healthy cholesterol and triglyceride levels, and reduces the risk of chronic disease. A typical Paleo daily menu may be:
Breakfast: Mixed nuts and berries with coconut milk Lunch: Large green salad with roasted chicken, tomatoes, broccoli, red peppers, mushrooms, pine nuts and dressing of extra virgin olive oil and balsamic vinegar. Snack: Beef jerky Dinner: Grilled salmon with sesame oil, garlic, and roasted vegetables Dessert: Baked apples with cinnamon
So is the Paleo diet really a healthy choice? That’s controversial. U.S. News and World Reports, in its annual evaluation of the “Best Diets for Healthy Eating,” gives the Paleo diet only 2 out of 5 stars, placing it dead last out of 29 other diets. “Experts took issue with the diet on every measure,” says the evaluation; it ranked poorly under the criteria of weight loss, ease and convenience, nutrition, safety, diabetes, and heart health.
Yet Dr. David Katz, Integrative Nutrition guest speaker and one of the judges on the panel, is quick to clarify: “Fundamentally, I am a proponent of the Paleolithic diet. In reality, virtually no one today practices anything close to a true Stone Age diet. When was the last time you saw a mammoth? When the Paleo diet label is used to justify a diet of sausages and bacon cheeseburgers, the concept has wandered well off the reservation. When used as guidance away from processed foods and toward a diet based on a variety of plants, nuts, seeds, eggs, fish, and lean meats, it is eminently reasonable, and no doubt a vast improvement, over the typical American diet.”
There’s no one-size-fits-all diet. Some people may thrive on the Paleo diet while others may feel best on a high-carb vegan diet. That’s the essence of bio-individuality: try different ways of eating and find the foods that work best for you.
Have you tried eating Paleo? How did it make you feel?
One of the best things a parent can do for a child is to give them a healthy start in life.
Consuming wholesome food while you’re pregnant and nursing, and then setting the foundation for good nutrition while your child is young, will give them a greater chance at healthy and happy adulthood.
Most babies can begin trying soft foods at around six months, although there are no strict guidelines for when to introduce them. Whenever you decide to experiment with new foods for your little one, here are a few things to keep in mind:
Go with veggies before fruit. Babies and young children are naturally attracted to things that are sweet, and they are much more likely to develop a taste for non-sweet foods if you introduce them to their palette first. Keep fruit (and fruit juice) as an occasional treat in the early stages, and even well into toddlerhood.
Don’t force. If your child isn’t interested in the food you’ve made, don’t force it – it won’t work. Instead try eating the food yourself and smiling to show how tasty it is, or feed some to another person at the table. You can also try the ‘ol airplane trick, or using a “super special spoon.” If all that fails, then consider it a good effort but don’t get too distraught. Your baby’s taste will change and what they don’t like today they might love tomorrow!
Watch for reactions. It is always a possibility that your child will have a reaction to a particular food. Introduce new foods one at a time and keep an eye out for signs of allergy, such as rashes, hives, irritability, or diarrhea. Avoid the suspected food to see if symptoms improve, then introduce it again. If the symptoms return again, then your baby likely can’t tolerate that food until their immune system matures.
Here are some healthy and tasty baby food ideas:
Ripe avocado, with an optional splash of fresh lemon juice.
Chopped, boiled potatoes and carrots, mashed with a bit of breast milk or organic butter.
Steamed and pureed spinach, served alongside baked yam or sweet potato.
Baked cauliflower with garlic.
Lightly sautéed and pureed zucchini or summer squash with basil.
Baked acorn or butternut squash, mashed and mixed with coconut oil.
Oatmeal with a dash of cinnamon and alcohol-free vanilla extract.
Here are some healthy and tasty toddler snack ideas:
Increasing your chances of getting pregnant isn’t only about giving up certain foods; it’s also a great opportunity to add in more nutritious options.
Eating healthily when trying to get pregnant is important because a well-balanced diet will even out your hormones and prime your body for a full-term pregnancy.
So while it’s important to cut out things like soy, unpasteurized cheeses, and caffeine, which contain bacteria and chemicals that can decrease your chances of conceiving, there’s an abundance of all-natural foods out there that can do the trick when it comes to boosting your fertility.
Give your body a healthy boost with these five foods that can help you get pregnant:
1. Lentils – This legume is the second highest food source of folic acid, a B vitamin that can do wonders to support ovulation and regulate the menstrual cycle. In fact, just 1 cup of cooked lentils has about 90% of your recommended daily intake of folic acid.It’s also an important vitamin to ingest when you’re trying to conceive as it has been shown to reduce the risk of birth defects as well as autism.
2. Wild-caught salmon – A low-mercury, oily fish like wild salmon contains healthy amounts of omega-3 fatty acids, which can level out hormones, thicken the endometrial lining, and enhance male reproductive health.
3. Maca – A superfood in every sense of the word, maca helps balance estrogen levels, support egg health, and boost sperm count. It’s also known to increase progesterone, a reproductive hormone that’s necessary for fertility.
4. Eggs – Loaded with zinc, omega-3 fatty acids, and choline, eggs – and especially their yolks – are packed with fertility-boosting nutrients that promote a regular menstrual cycle and the production of healthy eggs.
5. Goji berry – Withhigh levels of antioxidants that protect sperm and the female reproductive organs from free radicals, goji berries can improve fertility in both men and women. It’s also a great preventative measure for premature ovarian failure. As an added bonus, this berry is known toincrease sex drive.
What fertility-boosting foods do you recommend?
Blog compliments of Kimberly Price with Price Performance Chiropractic and Integrative Nutrition
Probiotics are living microorganisms that can provide a wide variety of health benefits, including digesting food, producing vitamins, and supporting the immune system. In addition to occurring naturally in the body, these “friendly” bacteria can result from the process of fermentation, be added to foods, or made in supplement form.
While there are those who claim that more research is needed to definitively prove that adding dietary forms of probiotics is health-promoting, many have experienced significant health improvements after increasing their intake of beneficial bacteria. Probiotics are said to provide relief from ailments such as allergies, digestive discomfort, Candida, high cholesterol, acne, eczema, common infections, and other symptoms.
With probiotics filling up supermarket and pharmacy shelves alike, we thought we’d dig a little deeper into how good bacteria interacts with the body to create wellness.
Here are some of the fun facts we uncovered:
There are estimated to be over 400 strains of beneficial bacteria in the normal digestive tract, the most common of which are Lactobacilli and Bifidobacteria.
There are 10 times more bacterial cells in the body than human cells, but they could all fit into a half-gallon jug because they are much smaller in size.
Bacteria are prevalent in several regions of the body: the mouth, nose, pharynx, intestinal tract, vaginal tract, and skin.
Microbes colonizing various regions of the body differ in type and function based on the composition of their habitat.
Intestinal bacteria boost the immune system by regulating the population and density of intestinal immune cells.
Antibiotics, stress, poor diet, and exposure to toxic substances can reduce the number of beneficial bacteria in the body.
Intestinal microbes are generally able to recolonize after being disturbed without intervention. However, supplemental probiotics can help replenish their numbers.
Each individual has his or her own unique population of microbes, even if thespecies among people are similar.
Good bacteria can prevent unwanted microbes from entering the blood stream.
Normal bacteria levels are fairly stable throughout life, although transitions occur at weaning and again in the elderly.
Eating whole foods that naturally contain probiotics is the best way to ensure optimal intestinal flora balance. Those foods include yogurt, kefir, lacto-fermented sauerkraut, miso, Tempeh, kombucha, natto, kimchi, and microalgae. Just make sure to read the label when purchasing these food items to confirm that they contain active live cultures.
If you’re experiencing symptoms for which a Health Coach or doctor recommends supplementing with probiotics in capsule form, keep the following in mind when shopping – effectiveness varies depending on manufacturing quality:
Contains the Lactobacillus Acidophilus strain
Contains at least 5 billion live organisms
Is dairy and gluten free
Does not contain any artificial sweeteners, flavors, or preservatives
Provides both immune health and digestive support
How have probiotics helped you maintain health and wellness?
Chia, hemp, and flax … it’s been said that these tiny seeds are the next big thing in nutrition. If you’ve ever searched for a healthy smoothie recipe or healthy breakfast recipe, chances are you’ll find at least one of these seeds listed in the ingredients. So, why is there so much hype around these “super seeds” and how do we know which ones to include in our diets?
Seeds have been deemed “nutritional powerhouses” by health experts and for a good reason. All three of these seeds are packed with healthy oils, fiber, disease-fighting minerals and enzymes,antioxidants, and proteins. Each one of these tiny wonders has its own unique nutritional value and can be easily incorporated into just about any recipe without changing its taste or texture.
Here are 3 super food seeds that will add a nutrient-packed punch to your diet:
What is it? You may have heard of them first as the seeds that grow toy Chia pets, but chia seeds are actually an ancient super food used by Aztec warriors to increase energy and stamina on the battlefield.
Why is it good for you? In addition to being an excellent source of fiber, antioxidants, and protein, chia is very rich in omega-3 fatty acids. Integrative Nutritionvisiting teacher Dr. Andrew Weil suggests they may have even more so than flax. Not to mention that this tiny seed may have over three times more calcium than milk! Chia also forms a gel when added to liquid and absorbs ten times its weight in water making it an excellent source of hydration.
What is it? Hemp seeds come from the same Cannabis species as marijuana, but don’t worry about testing positive for drugs after consuming these seeds—the minuscule amounts of tetrahydrocannabinol (THC) found in hemps seed make them perfectly safe to incorporate in your healthy diet.
Why is it good for you? Hemp seeds contain all the essential amino acids—something uncommon in plant protein sources. This means that hemps seeds are a fantastic protein supplement for people on a plant-based diet. They’re also chock-full of fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, B vitamins and folic acid.
Start your morning off right by blending a tablespoon of hemp seeds into your oatmeal or your post-workout smoothie for an extra hit of protein and nutrition.
What is it? This seed comes from the flax plant and has been celebrated for centuries for its health benefits by people all over the world.
Why is it good for you? Flax seeds are rich in Alpha-Linolenic Acid (ALA), an essential fatty acid and powerful anti-inflammatory. Some studies show that due to their anti-inflammatory properties, flax seeds may help to prevent heart disease and reduce certain types of cancers. They are also an excellent source of dietary fiber, lignans, calcium, potassium, and magnesium, among other nutrients. To get the most out of your flax seeds, try grinding them first—this will make them easier for you to digest and absorb all the nutrients.
Just sprinkle ground flax seeds into cereals, baked goods, smoothies, and yogurt for an extra boost of vitamins and minerals.