Blog
Building a Healthy Salad
Salads are the image of "health food". When we think "I'm going to eat healthily", we often default to salads. Although, when we don't build a well-balanced salad, we might end up overeating at snacks or later meals. The salad could be loaded with salt and fat and we feel as sluggish as if we had consumed a burger! In between these two extremes is a salad that will help us sustain energy, without [...]
Understanding the Symptoms of a Stroke
May is National Stroke Awareness Month, which makes it the perfect time to review the symptoms of a stroke. Understanding the warning signs and quickly getting help can save a life and lower the risk of damaging effects. According to the American Stroke Association, it is “the number five cause of death and a leading cause of disability in the U.S.” An individual can lose around 1.9 million brain cells each minute a [...]
Now Trending: Virtual Fitness
Home workouts have been revitalized and renovated over the last few years. As the pandemic prompted many individuals to find alternate means of exercise, it brought virtual fitness exploding onto the scene. The virtual fitness market is estimated to experience an increase of a 30.01% compound annual growth rate between 2020 and 2026 (Global News Wire). It increases the accessibility of exercise and brings a variety of classes, trainers, and programs directly to your [...]
Fact or Fiction: Debunking Nutrition Myths
Myth: You can’t get enough protein unless you consume meat. False. Protein is in a variety of foods besides meat and poultry including nuts, peanut butter, beans, lentils, quinoa, eggs, soy (tofu, edamame, and soy milk), and dairy products (milk, cottage cheese, and Greek yogurt). While you are planning your meals for the week, think of ways that you can add plant-based protein sources to your favorite dishes. For example, instead of adding chicken to [...]
Plant-Based Meals: Good for You & the Earth
April 22nd is Earth Day and a great way to help our planet and health is by reducing our intake of meat. Certain meats like pepperoni, steaks, ground beef, and hot dogs are high in saturated fat which can increase the risk of heart disease. Including plant-based proteins, such as beans or lentils, in a meal is a great step to help you lead a healthy lifestyle. For example, beans and lentils contain protein [...]
5 Ways to Change the Stigma of Mental Health
Mental health is finally entering the conversation more with overall health and well-being. However, there is still a lingering stigma that follows those who are battling with a diagnosis. The feelings of shame or lack of validation when it comes to mental illness often make it less likely for individuals to seek the help and treatment they need. Whether we have loved ones dealing with mental health issues or are facing them ourselves, we [...]
Build Your Workout Using the FITT Principle
Putting together a balanced workout plan can feel daunting. Following the FITT principle is an effective way to make that task easier. FITT stands for the Frequency, Intensity, Time, and Type of your workout. It helps you design a routine that incorporates a variety of necessary exercises while tailoring it to your personal needs and goals. Frequency Frequency addresses how often you will plan to exercise. The American College of Sports Medicine recommends at [...]
Debunking the “Dirty Dozen”
What is the “Dirty Dozen”? Dirty Dozen Foods 1.) Strawberries 7.) Bell & Hot Peppers 2.) Spinach 8.) Cherries 3.) Kale, Collard, Mustard greens 9.) Peaches 4.) Nectarines 10.) Pears 5.) Apples 11.) Celery 6.) Grapes 12.) Tomatoes The Dirty Dozen refers to the 12 crops that have the most pesticides used on them. It is a list created by the Environmental Working Group (EWG), a non-profit (lobby and education) organization. Note: The [...]
Grocery Shopping & Added Sugar
Let’s take a deeper dive into products and look at the added sugar content of some common items. Remember, men want to try to limit added sugar to 9 teaspoons (36g per day) and women to 6 teaspoons (24 grams each day). Dried fruit The serving size for dried fruit is ¼ cup. Craisins: 130 calories, 0g fat, 3g fiber & 26g added sugar (6.5 teaspoons of added sugar) Raisins: 120 calories, 0g fat, 2g [...]
Practicing Mindfulness
How often do we find our minds wandering into a frenzy? Maybe we’re dwelling over something that just happened, worrying about the future, or trying to multitask to get everything done. Our busy lives and schedules have made it extremely difficult to mentally and physically be present. Intentionally practicing mindfulness is a great way to pull our thoughts back into the present moment and focus on the here and now. Mindfulness can help manage the [...]