Nutrition. Vitamins. You.
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~JOY by: Allie Might, FMC, INHC, ATT “The best way to choose what to keep and what to throw away is to take each item in one’s hand and ask: ‘Does this spark joy?’ If it does, keep it. …
Prozyme Digest Dr. Claire Arcidiacono, ND As a Naturopathic doctor I find myself often recommending that people use a probiotic and a digestive enzyme. These each have many benefits for our health. That is why I have chosen to highlight a product that contains …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HOME COOKING
by: Allie Might, FMC, INHC, ATT
What if I told you that there is a secret to reducing calories, eating better and even reducing the risk of heart disease, obesity, and diabetes? Well, the secret is simple, and proven…. It is HOME COOKING. Knowing the importance of home cooking and introducing easy recipes each day can set you up for a lifetime of success.
The health benefits of home cooking are undeniable and even supported in articles from both Harvard Medical School and Johns Hopkins. Those that incorporate home cooking eat better and consume less calories than those that frequent restaurants, consume fast food or use prepackaged convenience foods. Home cooking allows us to also reduce sugar and fat, which can help to lower the risk of such health-related issues like type-2 diabetes and heart disease.
It can be quite easy to incorporate healthy home cooking into each day. Whether you start with a few meals a week or most of the week, as you can see by the sample full day menu below, it is easy, healthy and quite delicious.
PUMPKIN PIE SMOOTHIE (breakfast)
1 cup water
1 cup ice
1/2 cup Pure Pumpkin Puree
1/2 Banana
1 Tablespoon Heavy Cream
2 scoops Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 Probiotic Hx (contents of capsule)
1/2 teaspoon Pumpkin Pie Spice
1/4 teaspoon Pure Vanilla Extract
Add all ingredients to a blender and blend until well combined and smooth. Pour into a glass and enjoy!
Serves 1
THANKSGIVING SALAD (lunch)
1 cup chopped Kale.
1 cup Arugula
1/2 cup Roasted Turkey Breast (fresh, not deli meat)
1/2 cup Roasted Butternut Squash (diced)
1/2 cup Sauteed or Roasted Brussell Sprouts (quartered or shredded)
1/4 cup Roasted Corn
1/4 cup Diced Apple
1 oz Goat Cheese (break up into small bite-sized pieces)
DRESSING
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Red Wine Vinegar
1 scoop Beets Hx
1/2 teaspoon Rosemary
Sea Salt and Fresh Cracked Pepper to taste
In a large bowl, toss the kale and arugula together. Add remaining salad ingredients and set aside.
Now, in a small bowl or cup, add all dressing ingredients. Mix until well combined. Pour onto salad and toss until salad is mixed and coated with dressing. Eat and enjoy!
Serves 1
MASTERFUL COD AND VEGGIES (dinner)
2- 4oz pieces of Cod Fish (cleaned and deboned)
1 Lemon
¼ cup + 2 Tablespoons Extra Virgin Olive Oil
1 cup Grape Tomatoes halved long way.
2 scoops Greens Hx
1 container Cauliflower Rice
4 capsules Aged Garlic (contents only)
1 cup Shiitake Mushrooms, sliced.
1 cup Maitake Mushrooms, sliced.
2 Tablespoons Heavy Cream, Milk or Milk Alternative
2 capsules Mushroom Hx (contents only)
Sea Salt
Fresh cracked Black Pepper
Pre-heat oven to 375′. Rinse off fish and place each filet on a piece of parchment paper. Lightly season with salt and pepper. Set it aside. In a small bowl combine the juice and zest of the lemon, ¼ cup extra virgin olive oil and Greens Hx and mix until well combined. Spread mixture evenly over each piece of fish and top each with half the tomatoes. Wrap in the parchment to make a package as a cooking vessel. Place on to cookie sheet and bake for 20 minutes.
While fish is cooking, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a large pan. Add the cauliflower rice and season with sea salt, fresh black pepper, and the contents of 4 Aged Garlic capsules. Sauté and stir occasionally until tender.
Once you have started the cauliflower, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a medium pan. Add the mushrooms and sauté for 2 minutes. Add cream/milk, contents of Mushroom Hx capsules and a pinch of sea salt and black pepper. Stir until well combined and reduce to medium heat.
Once the fish is cooked and vegetables are tender, split the cauliflower rice and creamy mushrooms between two plates. Add the fish and spoon the tomatoes and sauce over the fish. Eat and enjoy!
Serves 2
Incorporating easy home cooked meals can be simple. How will you plan to include home cooked meals in your weekly wellness plan? Happy Cooking!!
www.health.harvard.edu/blog/home-cooking-good-for-your-health-2018081514449
clf.jhsph.edu/about-us/news/news-2014/study-suggests-home-cooking-main-ingredient-healthier-diet.
What exactly is Liver Cirrhosis? Dr. Claire Arcidiacono, ND In my experience as a Naturopath cirrhosis of the liver is one of the most confusing disorders that people can experience. What exactly even is cirrhosis? What cause’s it? What are the symptoms one might experience? …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HEALTH By: Allie Might, FMC, INHC, ATT HEALTH seems like a no brainer when discussing wellness and lifestyle. However, what does it really mean? Let’s break this down and I’ll go over what this means to me as it …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~SOCIAL LIFE
By: Allie Might, FMC, INHC, ATT
Many people don’t think of having a social life as being part of a healthy lifestyle. I didn’t either for a long time. However, like many of us, my mind was changed during the COVID pandemic and lock down. I can to realize how much I missed being out and interacting with old and new friends alike. So, is the idea of a social life a product of COVID, or is it really a wellness essential?
Believe it or not, socializing or having an active social life, is not only an important part of one heath, but it’s also been the subject of studies in support of this theory. Social interactions have been shown to be helpful in supporting our cognitive functions. An article from Harvard Health Publishing/Harvard Medical School titled ‘Get Back Your Social Life to Boost Thinking, Memory and Health’ discusses how any form of socializing can decrease risk of cognitive decline and improve memory. It can also help to lower the risk of depression. It seems as though it doesn’t matter the type of socializing you partake in, as long as there is some form that you enjoy. As humans, we are social by nature, so we can have a natural craving and need for socialization. It can be as simple as a weekly call with a friend, a monthly meal “date”, a shopping trip or a ball game. Some feel more comfortable in more group social gatherings as parties, BBQs, picnics or happy hours. These can be one-on-one, small groups, community activities or even volunteer work. Find your comfort level and make it part of your monthly routine. How will you make socialization a priority in your wellness plan?
I can tell you from person experience that I never realized how important socialization was to my own well-being until the COVID pandemic hit and caused lengthy shutdowns. I always felt fortunate being an “essential worker” which allowed me to get out of my home, go to work and be around people, even though we were following social distancing guidelines. I even had standing weekly get-together with a friend, still following guidelines, when we sat outside, got fresh air, had something to drink or a snack (at our usual place we licked to visit) and took the time to chat and check in with each other. This was important to us because we always did this and we found that finding a way to keep this routine helped keep things as normal as possible. I often said that this helped me to have “sanity” during such a difficult, stressful and uncertain time. Little did I know that this has actually been shown to be essential?
There are a couple of nutrients that I like to help aid in keeping healthy when increasing social activities. I have always found that adding B-vitamins and supporting the immune system is always important.
B-COMPLEX 100 can be an absolute must-have for many people that have an active social life. One of the things that can often be part of socializing is the incorporation of cocktails. Whether you are someone who only drinks on occasion or someone who is a little more experienced, it can sometimes be easy to over indulge, especially when conversing with friends. The consumption of alcohol can often contribute to some dehydration, as well as deplete the B-vitamins in the body. The result of these deletions is often the “hangover” feeling that some may experience.
IMMUNITY HX is a formula which contains a combination of Vitamin C, Vitamin D and Zinc. While most people are familiar with Vitamin C and Zinc for the immune system, they are often surprised having Vitamin D also recommended. This is because Vitamin D helps to regulate the immune system for proper and health function.
newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-the-benefits-of-being-socially-connected/
www.health.harvard.edu/mind-and-mood/get-back-your-social-life-to-boost-thinking-memory-and-health
www.psychologytoday.com/us/basics/social-life?msockid=102ffcee009769fa30f8f11d011f685e
www.health.harvard.edu/staying-healthy/7-steps-to-cure-your-hangover
www.buoyhealth.com/health/best-hangover-vitamins
www.ncbi.nlm.nih.gov/pmc/articles/PMC7281985
