Tag Archives: healthy eating

Cultivating Good Health

by on Friday

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Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.

Preparation
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading

Guilt-Free Edamame “Guacamole” Recipe

by on Friday

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Summertime barbeques, Superbowl parties, and taco tuesdays are all great excuses to serve some guacamole.  But, lets face it, we’ve all struggled with a little guilt over how many calories we are consuming chip by chip.  This Edamame “Guacamole” recipe is about half the calories of avocado guacamole and is higher in protein too. Delicious and healthy! You don’t need an excuse to serve this any day.

Edamame “Guacamole”
Half the calories and 3 times the amount of protein of guacamole made with avocados – 86.7 cal., 6.7 g protein Continue reading

Fitness Tip: Brain Fuel

by on Monday

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Eating to Support Brain Function

Research continues to show that adding specific foods to your diet can help support brain function, memory and cognitive skills. Who wouldn’t want that? The Journal of Neurology recently found that the Mediterranean Diet may reduce small-vessel damage to the brain. Try these healthy tips from the Mediterranean Diet not only for your body, but also your brain:

  • Majority of your diet should consist of fruits, vegetables, whole grains, legumes and nuts
  • Limit red meats and eat fish and poultry at least twice a week
  • Use healthy fats like fish and olive oil. A recent study shows that Omega-3 fatty acid found in fish and seafood boosts memory function by 15%
  • Try cooking with olive oil, canola or walnut oil instead of butter
  • Alternate your protein choices; nuts, nut butters and beans are great alternative sources of protein

By incorporating these healthy foods into your diet, you can begin to benefit from their positive effects on brain function. The Mediterranean diet is a great way to explore a healthy style of eating. Give it a try, what do you have to lose?

Sources:
1. Welma Stonehouse, Cathryn A Conlon, John Podd, Stephen R. Hill, Anne M Minihane, Crystak Haskell, and David Kennedy. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Butr May 2013 vol. 97 no. 5 1134-1143
2. WebMD
3. Tsivgoulis, G, et al. 2013. Adherence to a Mediterranean diet and risk of incident cognitive impairment. Neurology, 80 (18), 1684-1692.
4. Science Daily, March 2013

Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.