While the novel pandemic has shaken up our lives, perhaps there is a silver lining. On a grander scale, our environment is getting a well-deserved break from the overwhelming amount of pollution. On a smaller scale, we’re cooking more from home.
This is not to ignore the amount of stress we’ve all been under as we’re attempting to navigate a new normal, but instead, to provide some guidance in the kitchen and perhaps the adoption of some new healthy habits to nurture after the stay-at-home orders have been lifted.
Today I’m going to share with you the concept of cooking with flexibility. What does this mean?
Well, it can mean a few things: using what you can easily source or what you already have, cooking for more than one meal, or cooking one aspect of a meal to be used throughout the week. In this article, I’ll cover the overall concept of cooking with flexibility and provide some recipes so you can get started...
Immunity Boosting Routine
The world is currently facing a strange time. With the outbreak of coronavirus at our hands, healthcare systems in the US and worldwide alike are feeling its effects like a tsunami in its first moments crashing onto land. This is only the beginning and it is of utmost priority that we maintain a healthy immune system, the first line of defense in the body against infection.
A healthy immune system provides your body the proper defense against pathogens such as bacteria and viruses. Although this may be a time of high stress and anxiety, chronic stress weakens the immune response which allows a higher risk of illness.
Stress increases the presence of the hormone cortisol in the body, which depresses the immune system. Cortisol alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. It is essential during these times to keep stress levels as low as possible. Here are some...
When Emotional Pain becomes Physical
Life is full of emotional rollercoasters and overwhelming feelings. You know what feelings I’m talking about. When you’re sad, depressed, angry, guilty; all the not-so-good feelings. Some days you wake up feeling on top of the world, others you are in the dumps. Often times we go through periods where these overwhelming feelings are constant and soon feel like they are a part of you and your life. The longer you hang on to these feelings and are exposed to this emotional pain, the more your brain produces a dependency to latch onto those feelings. This is the point where all the emotional pain you are feeling has effects on your physical health.
Chronic pain is defined as physical pain that lasts for a prolonged period, longer than the expected healing process. Chronic pain is ongoing feelings that debilitate one’s ability to function normally on a day to day basis. Those dealing with chronic pain find it hard to move with...
What is Food Combining?
Food combining is a lifestyle method used to optimize digestion. It has ancient roots but started becoming popular in recent years. The term “food combining” is for the idea that certain foods complement each other in a pair, while others do not.
The principles behind food combining are based on the physiology in the digestive system and the rates in which macronutrients (proteins, fats, carbohydrates) are broken down. Fats and proteins take longer to digest than carbohydrates. For example, non-starchy carbohydrates (leafy greens, cauliflower, broccoli, etc..) and starchy carbohydrates (potatoes, rice, squash, avocado, oats, quinoa, etc..) are broken down at different rates than fruit.
Food is broken down into the categories of starches, fruits, vegetables, proteins, and fats. Since the varying macronutrients are broken down in the stomach through different enzymes, the concept is that you should only...
Destination or Journey? Which do you choose?
Beautiful ocean, sandy beaches, warm sun, and luxurious suites...
Struggling, cramped up on an airplane, the kid behind you kicking your seat the whole way, then rushing through the airport, dragging your bags to get to your next connection?
Do you have to make the journey to get to the beach? Yes.
Is that what pulls you through, what motivates you? No. It’s the vision of your destination.
You know that everything you’re going through to get there is necessary, but making the trip isn’t WHY you start the journey. You start because you want to enjoy the beach or the mountains or wherever you’re going.
So when women tell me they want to lose 20 pounds or balance their hormones or get a better night’s sleep, that’s not what they really want. When men tell me they want to build muscle, that's not it either.
That’s the journey…that’s the bumper to...
It's so common, it's almost a cliche´ - formerly extremely fit, high-caliber athletes who turn to fat when they retire.
I know. I was one of them.
What happens over and over is that an athlete or dancer (as I was) expends tremendous amounts of energy for years and usually has a caloric intake to match.
Unfortunately, although the activity stops after retirement, the food intake often doesn't. And the sleek muscle they worked so hard for becomes jiggly, unhealthy fat.
But is that different from what many of us do on a lesser scale every day?
Think about how often you physically move in a day. If you honestly look at how you typically spend your day, you might be surprised to realize that the total time spent in real motion was surprisingly low. Chances are, you spend more hours sitting in the car, on your desk in the office and on the couch at home than you're aware.
Doctors have determined that a sedentary...
Intermittent fasting (IF) has been trending for quite some time now. Is it simply hype or is there science to back up the grandiose claims of weight loss and improved overall health?
Before we get into the details of intermittent fasting, it’s important to lay the foundation: no fasting or weight-loss program in the short term can undo the effects of a poor diet.
Meaning, intermittent fasting (as you’ll soon see) can be a powerful tool for your overall health, but a nutrient-dense diet of whole foods will always reign supreme. The most effective way to boost your long-term health is to maintain a high-quality diet while staying hydrated and moving your body.
With that being said…let’s get into it.
Simply put, intermittent fasting happens when an individual goes extended periods with little or no food intake. There are varying degrees to which one can practice intermittent fasting, but ultimately they fall...
You've been considering "getting healthier" because the last time you walked up the stairs, you were huffing and out of breath by the top. And everyone else passed you by in the meantime.
But now, it's midnight and you've been cramming to get that last report done for the big presentation tomorrow. You're not really hungry, but you deserve a reward for working so hard. So...you grab a bag of chocolate chip cookies and a glass of milk. After the fourth or fifth cookie, the guilt starts to set in. Not again!
As with any change of habit, getting started with - and maintaining - a healthy lifestyle proves really challenging for many people. It’s understandable if you find it exceptionally difficult to cut ice cream treats to only twice a month if you’ve been indulging in it almost every day.
One key thing to remember is to work on improvements gradually. The best and most significant changes you can make will take time. Don’t rush...
Picture this: a busy working mom, a harried dad in the office, and a hungry kid craving for mac and cheese. The easiest choice would of course be, sadly, instant mac and cheese. Mashed potatoes? Canned chicken noodle soup? Almost everything is available in an instant. Child bored at home? A smartphone, the latest games, and WiFi would be the easiest solution.
Happy child, happy parents, right?
Let’s face it: The rise of technology and the digital age have brought so much convenience to humans - and along with them, a number of negative health habits. Food choices have become more “convenient” as almost every kind of edible stuff comes in packages and is labeled as “instant.” Add to that the fact that kids these days are more often seen holding gadgets and smartphones than actual toys or books, or running and playing with other kids outside.
When I was 7 or 8 years old, I remember one Saturday morning as I was watching...
Fact or fiction: It’s possible to lose weight, curve cravings, boost immunity, and, perhaps, help you live longer…all without changing whatyou eat.
You may be pleasantly surprised to know it’s FACT. It’s called intermittent fasting. And the key change is when you eat.
Intermittent fasting, which means fasting discontinuously or sporadically, has become mainstream due to its achievable requirements and moderate restrictions. Now a popularly known form of diet, it requires programmed periods of fasting – not entirely withholding yourself from any caloric intake, but simply limiting it on some days of the week or some hours during the day.
Different Forms of Intermittent Fasting
The most commonly practiced form of intermittent fasting is what Dr. Michael Mosley (author of The Fast Diet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting) calls the “5:2 plan.” Under this diet...
Don't get stuck in analysis paralysis. Use this Power Wheel tool to know exactly where you need to start your journey to your unique center of health.