All posts tagged 'diet tips for stress'

Red, Green or Cooked: It’s Apple Season

kids-at-the-orchard

There’s been a lot of ruckus lately about the decline of the Red Delicious. For the past 50 years, the Red Delicious apple has been number one in America. But according to the U.S. Apple Association, its reign has been usurped by Gala — and it seems there are many people out there who are pretty pleased by this news. “It’s the beginning of the end,” apple historian Tom Burford crowed to The New York Times. “How are you going to market a tasteless apple when the consumer has tasted so many good apples?”

Amen to that. Forget those waxy mealy red orbs you can find in every grocery store, gas season or public school cafeteria. It’s apple season, and anyone who has ever been apple picking knows there is a whole world of flavor out there in those orchards. Some apples are crisp with a honeyed bite; some are juicy and tart; and some taste like earthy brown sugar.

But did you know that just as every apple has a distinct flavor profile, each variety has varying levels of healthy properties? In other words, not every apple will necessarily keep the doctor away.

According to a 2009 study, researchers determined that the 800-year-old Pendragon apple has the highest levels of health-promoting plant compounds. The Pendragon’s rivals in the study were 12 organic apples and three conventional ones, including the Golden Delicious, Royal Gala and Cox. “Of all the organic varieties, Pendragon was the best apple variety and contained seven of the eight kinds of healthy components at the highest levels,” study author Michael Wakeman told the Telegraph. “In contrast, the non-organic apples consistently had low levels…in both the flesh and the peel.”

Because the top apples in the study were grown organically, Wakeman surmised that they naturally had more phenols to protect against infection. Many studies have shown that polyphenols — a type of antioxidant — in apples help fight inflammation.

apple-tree

So, more antioxidants in organic apples — especially the elusive Pendragon, which apparently you can only find in a small courtyard in England — are a good thing. But there’s another reason to only buy organic apples. According to the Environmental Working Group (EWG), “90 percent of conventional apples had detectable pesticide residues [and] 80 percent of apples tested contained diphenylam, a pesticide banned in Europe.”

Yuck. Even worse — those apples were all washed.

This fall, stick to organic apples. Try out a local farmer’s market and taste the variety. And even if you can’t find the Pendragon, remember that the average organic apple is loaded with fiber (which helps with weight loss), vitamin C, B-complex vitamins, phytonutrients and antioxidants. According to Medical News Today, apples have been credited with reducing the risk of developing cancer, hypertension, diabetes and heart disease.

Just remember that if you’re baking your apples, they’ll lose a bit of their phytochemicals. Oh! And if you’re worried about whether to choose green or red — don’t worry about it. The differences between the two (slightly more antioxidants in red, slightly less sugar and more fiber in green) are negligible.

No matter which variety you love, be sure to enjoy your pickings!

HELPFUL TIP: For those times you can’t make it to the farmer’s market, you can get antioxidants and other beneficial nutrients from our premium supplement line.

REFERENCES:
http://usapple.org/after-50-years-red-delicious-falls-to-2-as-most-grown-u-s-apple-gala-takes-1-spot/
https://www.telegraph.co.uk/news/health/news/6151010/800-year-old-apple-healthiest-to-eat.html
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.medicalnewstoday.com/articles/267290.php
https://www.huffingtonpost.com.au/2017/05/16/is-there-a-nutritional-difference-between-red-and-green-apples_a_22088567/

Summer Wonder Slushie

summer-wonder-slushie

We think it's time you adopted a new favorite beverage. Something chilled, tropical, real fruit flavor but nothing fake. Something easy, that you can blend to perfection in mere moments. Something that reminds us of the brash colors and bright sounds of summers long past. Something truly refreshing, delighting your taste buds, cooling your insides when it's impossibly hot out, and giving your body the nourishment it truly craves. 

Our culinary team has whipped this smashing summer apéritif that seriously might become your new favorite fruit drink! What’s so amazing is that it’s packed with nutrients, thanks to our incredibly nourishing Minerals & Antioxidants Drink Mix.

The following ingredients will make one large "Summer Wonder Slushie". If you're serving at a party, multiply times however many slushies you want to make, and enjoy!

Ingredients

  • 1-1/2 to 2 cups chopped fresh fruit
  • 1 cup ice
  • 1/4 cup sparkling water
  • 1 scoop Minerals & Antioxidants (Cherry or Tropical Fruit)
  • Herbs, spices, honey or other flavor add-ins

Directions

1. Wash and roughly chop the fruit, discarding any pits or unwanted peels.

2. Add all ingredients except Minerals & Antioxidants to a blender. Blend on high until the ice is completely crushed and fruit is blended. Add more ice or fruit as needed to reach your desired slushie consistency.

3. Pour into a glass and stir in Minerals & Antioxidants.

4. Sip the slushie, close your eyes, and be transported to the paradise of a carefree summer.

3 Easy Fitness Tips

summer-freedom

It’s right about that time of the year, when you can’t go on Facebook or Instagram without being inundated with advice on how to get ‘bikini body ready’ or ‘fit for the summer’. Upping your fitness and improving your nutrition are absolutely goals to strive for. However, for some people, there is a fair amount of stress that comes along with this ... especially at this time of year. You might get swayed into thinking that a one-week hardcore cleanse is finally the magic bullet to getting into the jeans you’ve always dreamed of, or think that going from 0 to 100 with your workout schedule will be the answer to your physique prayers. And, year after year, you’re reminded that it’s not quite so simple. However, there are a few strategies you can use to improve your fitness routine and eating habits so that they will transform into lifelong positive lifestyle changes.

Here are three ways to improve your fitness, overall health and your fun this summer.

1. Play Like a Kid. I’m not talking about breaking out the legos and action figures, but getting outside and mixing it up! Getting away from your regular 20-minute walk on the treadmill will make exercise accessible and fun. Join your kids in a volleyball game in the backyard. Add a jump rope progression into your weight routine. Turn on music the next time you’re doing a deep clean of the house and work up a sweat. Take the leap and join the recreational basketball team you meant to sign up for last summer. When you get creative in your thinking, you can find a good workout almost anywhere.

greek-recipes

2. Eat Like a Greek. The summer is the perfect time to improve your diet, as loads of fruits and veggies are coming into their peak season. It’s also the perfect time to adopt a mostly Mediterranean Diet, which is inspired by traditional Greek and Italian diets. It emphasizes plant-based foods like fruits and vegetables, whole grains, legumes, plenty of extra-virgin olive oil and fresh fish. True followers focus on eating seasonally although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean. How you eat also matters: preferably with friends and family while enjoying red wine and each other’s company. So when you’re making your meals, think tons of fresh veggies, some fruit, whole grains like brown rice, beans and nuts. Fish and chicken are key, especially flavored with fresh herbs and spices. Dairy is included occasionally - in the form of fresh cheeses and yogurt - as are eggs. While pasta is a staple, it’s usually consumed in small portions at the start of a meal and freshly prepared. Picture a vibrant Greek salad with greens, juicy tomatoes, cucumbers and feta tossed in EVOO and herbs, then topped with a piece of grilled chicken or fish. Yummers!

3. Drink Like a Fish. I mean water in this case, although throwing a mocktail or healthy cocktail into the mix wouldn’t hurt, either. If plain water becomes too yawn-worthy to you, mix it up by adding a scoop of Minerals & Antioxidants to up the flavor, nutritional profile, and overall benefit. Drinking enough water throughout the day can help with weight loss, improved moods, more energy and clearer skin. Liquids may also help move food through your digestive tract smoothly, so your water intake could actually prevent bloating and constipation. Score! With all that it has going for it, it definitely makes sense to keep up with the sipping before, during and between meals. 

Open yourself up to fun and start living your best life!

Keri Keri Glassman, MS.RD.CDN

For more info:

http://nutritiouslife.com/olive-oil-vs-coconut-oil-healthier
http://nutritiouslife.com/spices-health-benefits
https://nutritiouslife.com/recipes/greek-salad
https://nutritiouslife.com/drink-up/low-sugar-cocktails-delicious
http://nutritiouslife.com/do-i-really-need-to-be-drinking-water-to-lose-weight
http://nutritiouslife.com/8-food-tips-for-glowing-skin

Understanding and Managing Stress

keri-drink

Stress affects everything. Yes, everything. There really isn’t one area of your “world”, body or life that isn’t impacted by stress. Your reactions to stress control everything from your breath to your hormones.

The immediate reactions to stress are what we think of as “fight or flight” responses. Upon experiencing a stressful situation, hormones are released that constrict your blood vessels and raise your blood pressure. Eventually, your hormone levels return to normal and your heart rate is regulated. This is healthy, normal, and fine! However, prolonged, chronic stress can lead to health complications including high blood pressure, heart disease, obesity and diabetes.

The hormones released when we’re stressed include adrenaline, corticotropin releasing hormone (CRH) and cortisol. While the first two work quickly in the body to give instant energy (which initially reduces hunger), cortisol hangs around in the body longer.

So while an immediate response to acute stress can be a temporary loss of appetite, prolonged chronic stress that goes unmanaged can be tied to an increase in appetite and craving (carbohydrates specifically), and in turn cause you to store fat specifically around the midsection.

Stress causes many problems because it increases free radicals (bad guy compounds that cause a whole lot of problems). The production of free radicals is what is known as oxidative stress. Though the presence of some free radicals is normal, prolonged oxidative stress causes chronic inflammation. This in turn can cause significant damage to your cells, and complications such as, high blood pressure, heart disease, cancer and diabetes as well as arthritis, IBS and Crohn's Disease.

Stressful situations themselves are unavoidable, and sometimes a little stress can be a good thing. But there are ways to prevent elevated responses and manage the stress in your life. We hear it all the time that we should take time to relax, de-stress and unwind, but this concept is so much easier said than done. Taking control of being a less-stressed person is something you can work on in only a few minutes a day – you don’t have to go for a massage or book a spa weekend. Try the following quick stress busters:

  • If you have 15 minutes: read a chapter or two in a book.
  • If you only have 5-10 minutes: sit quietly with a cup of tea.
  • If you can only manage 30 seconds: rub aromatherapy lotion on your hands.

happy-outdoors

Yes, you can lower your stress by getting a massage or doing a little pampering, but you can also prevent elevated responses to stress from happening in the first place by practicing meditation, getting enough sleep, exercising, and, yes, eating foods that are linked to mood-boosting, calming benefits.

Oatmeal, leafy greens, celery, cashew, avocado, grass fed beef, and even dark chocolate can have a positive effect on reducing your stress symptoms. Some foods, like oatmeal, spinach, and dark chocolate, have the ability to regulate serotonin, which is the feel-good, mood-boosting and mood-stabilizing hormone. Others, like grass-fed beef and peppers are sources of vitamin C, which has been shown to lower levels of cortisol in the body and reduce the physical and psychological effects of stress.

Perhaps the simplest thing you can do to fortify your health is to supplement your diet with Minerals & Antioxidants blend. The boost of antioxidants helps to fight damaging free radicals. Think of antioxidants as the good guys that fight the bad guy free rads. Not only that, but when mixed and consumed with water, you’re contributing to your hydration to boot. What could be simpler?

Keri Keri Glassman MS.RD.CDN

5 Foods for Glowing Skin

Promises of age defying, wrinkle releasing and instant face lifts in a bottle keep beauty products flying off the shelves everywhere from the grocery store to the most posh department store. I’m not saying a few fancy (or not so fancy) products don’t have their role in your skin's health and glow but your best bet at beautiful skin? Is building it from the inside out.

These five foods will offer you loads of nutrients to help clear your complexion, prevent wrinkles and make your skin glow.
Strawberries: This sweet fruit is full of antioxidants (including vitamin C and manganese) that help to prevent damage to the skin by free radicals. Not only that, but it also packs a punch in the B vitamin department, which plays a role in increasing circulation to the skin. Better circulation equals better cell turnover and a healthy flush. Here’s a bonus to these little fruits - researchers have shown that B vitamins play a role in a reduction in hair loss and contribute to shinier hair. Top a slice of Ezekial toast with a tablespoon of ricotta cheese and sliced strawberries as your new go-to breakfast.

Spinach: This leafy green contains zinc, important in controlling the oil content of the skin, which helps minimize breakouts. It’s also an essential component in the formation of collagen, which gives your skin cells their strength and keeps their structure. A boost of zinc will prevent skin from sagging and premature wrinkles from forming. Toss a cup of fresh spinach (frozen works too!) into your fruit smoothie for some serious skin boosting benefits.

 


Salmon: This fish is a well known option for those pining after glowing skin. And for good reason. Its high amount of omega 3s (DHA and EPA) are essential fatty acids necessary for good health, including skin. We can’t make them in our body so we must get them from food or supplements. DHA and EPA help maintain the structural and functional integrity of cell membranes and assist in warding off wrinkles. Their anti-inflammatory effect helps prevent collagen breakdown. Grill a salmon filet with rosemary and lemon for the simplest way to wow your dinner guests. Seafood not your thing? An Omega 3 supplement might be the next best option to ensure you’re getting a healthy dose of those necessary fats.

Almonds: Many know about biotin as being the answer for good hair and nails. But did you know that this vitamin does a whole lot of good for your skin, too? Almonds provide you with this particular B vitamin that gets the limelight for its role in stimulating faster cell turnover for a glowing complexion. Get your healthy dose of biotin by topping a salad with sliced almonds or by grabbing a handful of raw almonds as a quick snack.

 


Kidney beans: You may have heard of beans referred to as the ‘magical fruit,’ but this is true for more reasons than this tune’s amusing lyrics. Their high amounts of iron increase oxygen transportation throughout the body. This means better circulation, which means serious benefits for a healthy glow. Pairing them with a food high in vitamin C will ensure all of the iron gets put to work towards your best looking skin. Make a hearty veggie chili full of bell peppers, tomatoes and kidney beans for a nutrient match made in heaven.

 

Keri Keri Glassman MS.RD.CDN

Start Your Day off Right

Meditating start your day off right

Do you ever wish you were living back in the days before our mornings started off with phone alerts and emails waiting to be answered? Yes, it’s annoying to have modern day technology interrupt what could be a pleasant start to your day, but the good news is that you have the power to create a morning ritual that is energizing and inspiring.

Rather than opening up your phone to check social media or your computer to get ahead at work, start your day off right with the following tips to guarantee a positive beginning to your day.

Practice Gratitude

My favorite daily practice that starts the day out right is being grateful. Find three things to be thankful for each and every morning before your feet hit the ground and at night before you lay your head down.

It could be for a great day at work or for your wonderful partner beside you. It could be the volunteer job you love, the yoga mat waiting for you, or the five-mile run you’re going to brave the cold for.

Choose to start your day from a place of abundance, because research shows that those who do are more optimistic, have more social connections, sleep more soundly, exercise more and are happier. They’re also less likely to be depressed, envious and greedy.

Practicing gratitude is a no-brainer!

Quit Skipping Breakfast

You may think skipping breakfast will save you time and calories later in the day, but unfortunately it does just the opposite. Studies show that eating breakfast actually reduces hunger later in the day, and gives you more energy and brain power to get through your to-do list.

Need more proof? Eating a nutritious breakfast can:

• Help you lose weight, and decrease your risk of obesity.

• Increase brain function and concentration.

• Increase metabolism by as much as 10 percent.

• Decrease stress.

• Help you stick to your diet, and prevent snacking throughout the day.

Most people claim they don’t have time to eat breakfast. So if that’s your favorite excuse, I have great news - there are plenty of quick and easy breakfast ideas to get you started on the right track - even if your only breakfast encounter has been at the drive thru.

It takes more time to wait in line at your favorite breakfast stop than it does to make my favorite protein-filled shake. Even if you need to drink it on the go, it’s the best kind of morning take-out there is.

Pineapple Smoothie

Pineapple Green Smoothie

1 1/2 cups almond or coconut milk
1 ripe banana, frozen if possible (makes it creamier)
1 large handful of fresh spinach leaves (or a scoop of Life’s Abundance Greens Blend)
1 cup of frozen or fresh pineapple
1 scoop of Life's Abundance Vanilla Plant Protein powder
Large handful of ice

Mix all ingredients in blender and drink up!

Move it

Most of us are slaves to our computers and sit for hours on end each day, which studies show can lead not only to obesity, but also depression, neck and back problems, and even a shorter life span. What?!

The good news? Researchers at the University of Bristol(1) found that employees performed significantly better in areas of productivity, energy and focus on days that they exercised. If you’re a morning person, try to work out before you get to the office so a late day meeting doesn’t force you to ditch your evening spin class.

On days when I debate with myself whether to exercise when I’d rather not, I ask myself this:

“One hour from now do I want to feel SWEATY or SORRY?”

I can honestly say that nine times out of ten it works. (I’m human; I sometimes cave.) But, when I close my eyes and ponder this question, I know that I’m never sorry for putting on my sneakers, and always sorry when I don’t; and that’s all the motivation I need to get myself moving.

Get a Good Night’s Sleep

Restful sleep tonight sets the stage for increased energy and productivity tomorrow. Studies have shown that decreased sleep time leads to a drop in physical and mental energy. So, go for a full eight hours if you want to nail that presentation or stay awake for your kid’s afternoon soccer match.

Your kids probably have a peaceful nighttime routine, and so should you.

• Make your bedroom sleep-friendly by eliminating noise with a sound machine or earplugs, and turn off anything that emits light.

• Keep your room cool. The temperature of your bedroom can interfere with getting quality sleep.

• This may seem obvious, but make sure your bed is comfortable.

• Take a warm bath.

• Wind down with your favorite book.

• Prepare yourself for your next day; running through your schedule, getting the kids bags packed, and anything else that would make you late in the AM.

• Incorporate relaxation techniques like yoga or meditation before you fall off to sleep. This helps to relax the nervous system and prep for ZZZZs.

If you’ve been feeling “off” and can’t figure out why, vow to implement a few of these tips into your daily routine and I promise you’ll find more focus, energy and happiness in each day!

Danielle Danielle Diamond, Field Rep Contributor

(1) International Journal of Workplace Health Management 09/2008; 1(3):176-197.