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02/28/2019

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06/20/2018

Don’t be tricked - this popular Halloween gourd is actually one of the most nutritious fruits out there. (Yes, it’s a FRUIT!)

Their orange hue is derived from beta-carotene, a provitamin that is converted to vitamin A in the body. Beta-carotene is essential for eye health, it’s immune-boosting properties, and has also been linked to preventing coronary heart disease (https://www.ncbi.nlm.nih.gov/pubmed/10554676).



The best part? You can enjoy the benefits of pumpkin all year long, as canned pumpkin has 7 grams of fiber, 3 grams of protein (even more than a fresh pumpkin!), provides over 50% of the daily value of vitamin K, and yet only has 80 calories and 1 gram of fat.

However, the seeds are packed with so much protein, magnesium, potassium, phytosterols (which can reduce cholesterol and even help prevent some types of cancers), and zinc that studies suggest pumpkin seeds provide a number of health benefits. (Some of these benefits include blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and even helping to prevent depression!)

So let’s get cooking - what’s your favorite pumpkin dish?

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06/17/2018

Did you know that Ginger (the spice often used in oriental cuisine) is also popularly used as an alternative medicine for treating diarrhea, upper respiratory infections, hair loss, burns, and even reducing inflammation?

That’s not all! In one study, researchers found a 1-gram dose of ginger helped reduce nausea and vomiting caused by morning sickness (https://www.ncbi.nlm.nih.gov/pubmed/112750300).

Eating ginger raw or in capsule form daily might also ease sore muscles and potentially help alleviate the symptoms of arthritis due to the enzymes found in this root that play a key role in reducing inflammation (https://www.ncbi.nlm.nih.gov/pubmed/2501634).

Ginger can be consumed and enjoyed in more ways than I can list. Just remember that some forms of ginger (like powdered and raw) have fewer calories than others (did you know candied ginger is cooked in syrup and coated with sugar?!). Also take care of the pickled ginger on your sushi roll, as it’s packed with unhealthy sodium!

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06/14/2018

Nuts don’t get any more super than almonds!

These flavorful, natural snacks offer the highest concentration of nutrients per calorie per ounce, all in a single serving of only 191 calories! Known as a good source of potassium, calcium, vitamin E, magnesium, phosphorus, and even iron, almonds also pack in nearly 13 grams of unsaturated fat and 3.4 grams of fiber (that’s about 14% of the daily recommended value!) in every serving.

Looking to lose weight without overthinking every bite? One study concluded that subjects who added almonds to their regular diets unintentionally upped their intake of healthy options (like plant proteins and fiber) while reducing intake of some less-than-healthy picks packed with cholesterol and sugar (https://www.ncbi.nlm.nih.gov/pubmed/15469659).

Another recent study shows that snacking on almonds can also reduce hunger without leading to weight gain by making us feel fuller, longer (https://www.ncbi.nlm.nih.gov/pubmed/24084509).

Raw is a great way to eat them, however, dry and roasted varieties are easier on the digestive system which makes it easier for our bodies to absorb the most nutrients in every serving.

If that wasn’t enough of a reason to go buy almonds, here’s another thought for you…

Grind them (or buy them) as almond butter!

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06/11/2018

A great source of omega-3 fatty acids, a single large egg is about 70 calories and is loaded with 6g of protein (making it a good protein alternative for vegetarians and non-vegetarians alike).

The yolks are quite spectacular and include lutein and zeaxanthin, two antioxidants that protect the eyes from damaging light and free radicals, as well contain choline, a B vitamin crucial in maintaining brain cell structure, sending messages from the brain to muscles, and maintaining metabolism and memory.

So should we eat the whole egg or just the yolk?

It turns out that for us to get the most nutritional value, eating the whole egg is often the way to go. Simply put, only those with high cholesterol might want to limit their egg yolk intake.

Be sure to pay a visit to your local farmer to get the freshest, most ethically raised eggs. Otherwise, the best eggs on your grocer’s shelf are those from pasture raised, free range hens. (Don’t be fooled by the term ‘cage-free’, as that simply means thousands of them are crammed feather to feather in a dirty warehouse void of sunlight and fresh air.)

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06/09/2018

Commit yourself. Getting your gym bag and workout gear packed the night before gives you no excuse to sleep in the next morning as you’ve already started the effort and made it easy for yourself to work towards your goal in the morning! If you’re going for a walk during lunch, bring your sneakers into work and keep them in sight as a constant reminder that the beautiful outdoors is waiting for you and that you deserve to go on that break!

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06/08/2018

Did you know that a one-ounce serving of paleo-friendly pistachios has almost as much potassium as a small banana!?

Research also suggests that pistachios can significantly reduce levels of LDL cholesterol (the “bad” type) while boosting antioxidant levels, thereby lowering the risk for cardiovascular disease.

For a quick, healthy snack, stick to a one-ounce serving, which is about 45 unsalted nuts. If you don’t want to count, opt for the shelled variety as you’ll need to work more to eat them and thus, eat less than you would of the de-shelled. (A study found that people consume up to 41% more calories from pistachios when they don’t have to crack the shell and work for it! Read more here: https://www.ncbi.nlm.nih.gov/pubmed/21645565.)

They are great in salads, pesto, pudding, and of course, on their own!

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06/07/2018

VACATION TIP #10: Stock the water!

If you trust the local tap water, refill your reusable BPA-free bottle consistently throughout the day to stay hydrated and avoid the need to purchase sugary drinks. If tap has you worried or you don’t want to pack your own bottle, remember to pack a case of water. Bottled water is easy to grab and go and certain destinations like Disney Resorts let you mail a case of water right to your room before you arrive!

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06/06/2018

Most of us would love nothing more than to embrace our inner-child and enjoy our favorite pastimes. A quick search on the internet could help you rediscover your childhood obsessions like adult soccer, dodgeball or baseball teams. Bonus points if you become the coach!

06/05/2018

I’m curious - who can honestly say they knew that Watermelon would make it to the superfoods world?!

At only 48 calories per cup, watermelon is as nutritious for us as it is delicious!

It’s packed with essential vitamins like A and C, and isn’t chock full of sugar like some of its other fruity counterparts.

It also packs a big dose of the amino acid citrulline, which helps the body produce yet another amino acid called arginine. (L-arginine essentially causes blood vessels to open wider for improved blood flow as well as stimulates the release of growth hormones, insulin, and other substances in the body.) Because of this, a study was launched and suggests that eating watermelon could potentially lower blood pressure, thus reducing the risk of cardiovascular disease (https://www.ncbi.nlm.nih.gov/pubmed/20616787).

It also turns out that the rind is full of powerful amino acids, so be sure to take a bite or juice it to receive the full amount of benefits watermelon has to offer.

For the most flavorful and freshest slice, look for local watermelon during June through November and refrigerate and eat a cut watermelon within seven days, as the lycopene content decrease significantly with each day of storage.

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06/04/2018

VACATION TIP #9: Beware of jetlag!

Adjusting to a new time zone may make you hungry at odd hours. Resisting the 4AM hunger pangs and hold out until you can make smarter choices at breakfast. You won’t regret the decision a few hours later when you wake up and don’t already feel guilty for eating cold leftovers earlier in the morning.

06/03/2018

Give the landscaper a break and tend to your own landscape. Mowing the lawn, w**d whacking, and pruning plants are easy ways to get moving without getting too intense.