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7 Nutrient-Dense Foods To Fuel Healthy Function

7 Nutrient-Dense Foods To Fuel Healthy Function

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When seeking to improve your health, I always recommend starting with what you eat. It can be confusing with so many diets and nutrition plans. Good news –  you don’t always have to start with a “diet.” Simply assess the foods you are currently eating and swap out the processed carbs for nutrient-dense foods to fuel healthy function. Packed with nutrients like vitamins, minerals, fats, and antioxidants, these foods will help so you feel great. Here we talk about 7 nutrient-dense foods to fuel healthy function.

Stock your kitchen with some of these foods next time you’re at the grocery store:

Fatty Fish

Fatty fish like wild-caught salmon, halibut or cod have a rich concentration of omega-3 fatty acids, which help your body function optimally. It also has large amounts of potassium, selenium, B vitamins, and magnesium, making it a great source of nutrition for lunch or dinner. Farmed fish does not offer the same nutrients, so choose wild-caught.

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Is Depression A Challenge You Face?

Is Depression A Challenge You Face?

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A mental health crisis is underway in the U.S. Depression is among the most common mental health issue with 21 million adults experiencing one or more major depressive episodes. A growing number of children and teens are also experiencing depression. Is depression a challenge you face?

Antidepressant medications remain a first-line treatment for depression, even though 2/3 of depressed patients don’t respond well to them. Many doctors are not recognizing the role that the gut plays in mood. Both the foods you eat and the balance of bacteria that reside in your gut affect your mood.

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How to Maximize Your Vitamin D Benefits

How to Maximize Your Vitamin D Benefits

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Would you believe that a majority of American adults are considered deficient in vitamin D? Studies of pandemic cases have shown that those who experienced the strongest symptoms had low vitamin D levels. In light of the encouragement to boost our levels, I’d like to clarify how to maximize your vitamin D benefits.

How to Maximize Your Vitamin D Benefits

Vitamin D is considered by many to be both hormone and vitamin with a wide variety of benefits, including:

  • Aiding in Calcium absorption in bones
  • Supports the immune system
  • Promotes cardiovascular health
  • Supports health cell replication
  • Helps manage blood sugar levels

Have you had your Vitamin D levels measured recently? This serum lab test is key to knowing whether your body needs added support and can be requested from your doctor. Though reference ranges on most lab tests consider 30-100 ng/mL acceptable, the optimal level would be 40-60 ng/mL.

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5 Tips For Simplifying Your Eating Habits

5 Tips For Simplifying Your Eating Habits

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Have you noticed that new diets and eating plans are introduced regularly, touting results that we all are seeking? Each new fad presents itself as “the one” yet what really works is a sustainable change to eating foods that fuel our bodies with needed nutrients. It’s actually far simpler than we are making it. Here are 5 Tips For Simplifying Your Eating Habits.

Eat More Raw, Whole Foods

Eating food in its most natural state is a great way to cut some time and stress from your mealtimes. For example, grab a boiled egg on your way out the door instead of breakfast at the coffee shop. Add some fresh veggies as a side at lunch instead of packing chips. Toss everything in a bowl to create a big salad for dinner instead of a complicated recipe or take-out. Read more

How To Get Back On Track

How To Get Back On Track

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Nothing feels better than knowing that you’re progressing in your wellness journey. Yet the holidays can throw a wrench into your progress with delicious baked goods and traditional meals. There really is nothing wrong with those in moderation, but sometimes a few too many treats can cause you to stray from your path.

Just in case you feel you may have strayed and are having trouble finding your way back, here are five tips that can help you get back on track to continue your wellness journey.

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4 Tips For Staying Healthy Through The Holidays

4 Tips to Stay Healthy Through the Holidays

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While the holidays can bring out joy and excitement, there is also more stress from added demands on schedule, finances, and travel plans. Though these stressors can take a toll on your mental and physical health, I have good news! It doesn’t have to drag you down. Approach this time of year with 4 tips to stay healthy through the holidays. Read more

Simple BBQ Ideas

Simple BBQ Ideas

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Cooking food outside is a regular practice in our family, especially in the summer. It’s fun to eat outside and enjoy a different setting whether it’s a picnic or backyard gathering. Each of us can recall memories made as we gathered around a table to enjoy a meal alfresco. And, cooking food doesn’t have to be hard… here are some simple bbq ideas to get you started.

Unfortunately, much of what we put out on the grill isn’t so good for us.  If you’re looking to host an outdoor barbecue with healthier options than the typical hot dogs, hamburgers, and ribs — take a look below for some tasty yet healthy suggestions.

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Healthy Grilling Tips

Healthy Grilling Tips

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What does summer mean for you – beach, camping, backyard cookouts? I love a good BBQ, but must admit that it doesn’t always mean the healthiest meal. Today let’s talk about some healthy grilling tips!

The common BBQ menu can be part of the trouble. Besides an oversized portion of meat, the majority of BBQs seem to include a heavy helping of high-glycemic carbs (think potatoes, baked beans, etc).

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Food Journal Benefits

Food Journal Benefits

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Jotting down everything you eat throughout the day can unlock so many clues as to what foods work best for you, and what foods may have a negative effect that you haven’t noticed until now. I want to talk with you about food journal benefits and what you can discover by recording what you eat!

It can be as simple as carrying a small notebook with you, or even as quick as downloading a Food Journal app on your phone to keep track.  There are many great ones to choose from if you search for “food journaling” in your phone’s app store.

Here’s what you’ll discover about yourself when you start keeping a food journal.

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nutritional comparison of fresh frozen and canned fruits and vegetables 40

Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables

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Today we are going to talk about the nutritional comparison of fresh, frozen and canned fruits and vegetables. You already know that eating vegetables is essential for your health, and they available fresh, frozen, and canned. Do you ever wonder what the difference is between them? After all, aren’t they all vegetables?

Here’s what you should know about each.

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