What is your secret to staying healthy this winter? Armed with nature's medicine cabinet, along with practical lifestyle tips, navigating the flu season doesn't need to be a cause for worry. Read More
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Why would any woman want to postpone a test that could save her life? Experts say the risks involved with screening—false positives, overdiagnosis, overtreatment—are becoming increasingly clear.
Appreciated being interviewed by the author, Laura Beil, to contribute and discuss the findings in the JAMA report which combined the research of 5 large scale studies. The studies broke down the consequences of mammography for 10,000 40 yr. old women who have mammograms every year for 10 yrs. The findings are interesting .....
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Appreciated being interviewed by the author, Laura Beil, to contribute and discuss the findings in the JAMA report which combined the research of 5 large scale studies. The studies broke down the consequences of mammography for 10,000 40 yr. old women who have mammograms every year for 10 yrs. The findings are interesting .....
Read more
Easy. Delicious. Try this effortless recipe for a Fall favorite. You'll never guess it's sans sugar and dairy. Now find a warm comfy spot. Enjoy! Read More
Use these tips to avoid post-gym pantry raids.
Ever finish a tough workout and feel like you could gobble up an entire Thanksgiving dinner all on your own? Hunger is an inevitable result of exercise, but when your workouts leave you feeling completely ravenous, it can be hard to control your post-workout appetite.
Unfortunately, when your eating habits are left unchecked, your fitness and weight loss goals may become compromised.
Keeping your appetite in check after a workout is no easy feat, but we talked to a few experts and asked them to share their best anti-overeating tips.
“Firstly, it is important to acknowledge hunger and to eat when you are hungry,” says Charity Dasenbrock, a certified Eating Psychology coach through the Institute for the Psychology of Eating. “Hunger is a signal from our body that needs attention. Hunger is not an enemy or something that we should control.”
Instead, first acknowledge that your body needs fuel in the form of food. Eating after exercise is necessary; the key is to focus on re-fueling with wholesome, satisfying foods.
“Eating the right way will fill you up and help your body get to that end goal of losing weight and building lean muscle,” says Scott Malin, a NASM Certified Personal Trainer and creator of the H.E.M. Ankle Rehab System. “If you do not eat enough or if you choose the wrong foods, you could be sabotaging your hard work.”
Here a few things you can do to make sure your nutrition stays on track.
Malin suggests:
Including healthy fats in your post-workout meal: Malin says that healthy fats will aid with recovery and help to build lean muscle. “The best options are some foods that contain protein and healthy fats, like a handful of nuts or a plate of beans and guacamole. The idea is to satisfy your body with the micro and macronutrients it needs most instead of consuming empty calories that will not help you recover from the workout.”
Re-hydrating right away: “Drink at least two big glasses of water after your workout,” he said. “Your body will be in serious need of water after a long, hard workout. And drinking water will help fill you up and stop some of those hunger pains." Malin strongly suggests re-hydrating only with water and recommends avoiding sodas and juice because they will only provide empty, sugar-filled calories.
Eating slowly: Regardless of how hungry you are at the moment, Malin says that you should concentrate on eating your post-workout meal slowly. “Chew your food and enjoy the meal. There is a time lapse between your brain and stomach in terms of feeling full,” he explains. “Once you finish your meal, wait about ten minutes and then check in with your body. If you are still legitimately hungry, then eat a little more. But, you may be surprised to learn that your body actually feels full on a lot less food if you just give it a little time to digest.”
Additionally Certified Holistic Health Coach Sue Eull, INHC offers the following expert advice.
“Hard-to-control hunger could simply be the need to eat more calories, but it can also be a signal from our bodies that we are not giving it the overall nutrition it needs,” she explains.
She recommends making sure to consume an adequate balance of nutrients on a daily basis.
“Food is the fuel,” she said. “It sounds simple yet many individuals have a tendency to skip meals or snack in place of a meal. Implementing this tip will support your entire body; especially your adrenal function and blood sugar levels in relation to workouts.”
Are you tired of dealing with headaches, you need to read this.
Whether the pain is sharp and stabbing or dull and achy, a headache can be terribly painful. And you’re not alone in your discomfort; about 45 million Americans complain of headaches every year.
Click here for the 11 Foods that Are Giving You a Headache (Slideshow)
From chronic migraines to tension or cluster headaches, headache pain can range from annoying to excruciating. The ailment can cause you to miss work, skip social gatherings, lose sleep, and lose your appetite, and can generally ruin your day.
Many people take over-the-counter or prescription medicines to quell the pain; others try to avoid headache-inducing situations like bright lights. Still another option is to try to prevent the headaches through a healthy diet.
That means avoiding processed foods and eating clean.
“Eat real all-natural foods,” says Carina Sohaili , founder of Vibrant Healthy Life and a board-certified nutrition and health counselor. “Fruits, vegetables, whole grains, and lean proteins.”
Registered nurse and Certified Holistic Health Coach Sue Eull encourages people with headaches to address the “root cause” of a headache instead of taking pills to relieve symptoms.
She says that most people “don’t fully understand how diet and lifestyle play an important role in their physical well-being.” She adds. “Once they gain a full understanding of the connection between the two, their health and well-being improve.”
Many headaches are triggered by ingredients in common foods, especially tyramine and phenylethylamine, two amino acids that “have been linked to headaches, and levels of these compounds increase when foods are aged, fermented, stored for long periods of time, or when foods are not fresh,” says Carrington Farms Health and Nutrition Consultant Deborah Orlick Levy, MS and Registered Dietician.
Not sure if you have a food-related headache trigger? Get checked for food allergies; you can test some yourself by limiting your consumption of certain foods and documenting your body’s reactions.
Lori Langer , RD, MEd, Certified LEAP Therapist, and Licensed Dietitian/Nutritionist, won her battle with headaches after she found out she has food sensitivities. She counsels other headache patients and knows that every person’s situation is different.
“This is definitely not a one-size-fits-all issue and our trigger foods are as diverse as our genetic make-ups,” she says, noting that “44 different foods and chemicals” triggered her headaches and migraines.
“There is no safe set of foods for all,” says Langer. “That’s a very common myth.
The best place to start is to consume only single-ingredient unprocessed foods and beverages. Keep a food diary and include symptoms.”
Check out our list of 11 foods that may be giving you a headache, and let us know which foods trigger your headaches.
Whether the pain is sharp and stabbing or dull and achy, a headache can be terribly painful. And you’re not alone in your discomfort; about 45 million Americans complain of headaches every year.
Click here for the 11 Foods that Are Giving You a Headache (Slideshow)
From chronic migraines to tension or cluster headaches, headache pain can range from annoying to excruciating. The ailment can cause you to miss work, skip social gatherings, lose sleep, and lose your appetite, and can generally ruin your day.
Many people take over-the-counter or prescription medicines to quell the pain; others try to avoid headache-inducing situations like bright lights. Still another option is to try to prevent the headaches through a healthy diet.
That means avoiding processed foods and eating clean.
“Eat real all-natural foods,” says Carina Sohaili , founder of Vibrant Healthy Life and a board-certified nutrition and health counselor. “Fruits, vegetables, whole grains, and lean proteins.”
Registered nurse and Certified Holistic Health Coach Sue Eull encourages people with headaches to address the “root cause” of a headache instead of taking pills to relieve symptoms.
She says that most people “don’t fully understand how diet and lifestyle play an important role in their physical well-being.” She adds. “Once they gain a full understanding of the connection between the two, their health and well-being improve.”
Many headaches are triggered by ingredients in common foods, especially tyramine and phenylethylamine, two amino acids that “have been linked to headaches, and levels of these compounds increase when foods are aged, fermented, stored for long periods of time, or when foods are not fresh,” says Carrington Farms Health and Nutrition Consultant Deborah Orlick Levy, MS and Registered Dietician.
Not sure if you have a food-related headache trigger? Get checked for food allergies; you can test some yourself by limiting your consumption of certain foods and documenting your body’s reactions.
Lori Langer , RD, MEd, Certified LEAP Therapist, and Licensed Dietitian/Nutritionist, won her battle with headaches after she found out she has food sensitivities. She counsels other headache patients and knows that every person’s situation is different.
“This is definitely not a one-size-fits-all issue and our trigger foods are as diverse as our genetic make-ups,” she says, noting that “44 different foods and chemicals” triggered her headaches and migraines.
“There is no safe set of foods for all,” says Langer. “That’s a very common myth.
The best place to start is to consume only single-ingredient unprocessed foods and beverages. Keep a food diary and include symptoms.”
Check out our list of 11 foods that may be giving you a headache, and let us know which foods trigger your headaches.
Looking for a flavorful nutritious dish for your next summertime gathering?
This Black Bean Salsa recipe is always a hit! It is very versatile and appeals to all generations. It can be served with organic corn chips (always non-GMO) and your favorite refreshing beverage. Or, choose to serve it on a bed of greens topped with avocados or fresh guacamole. You may also choose to serve it in a tortilla or in hard shell tacos topped off with fresh chopped organic spinach. (We use chopped spinach as a dairy free option as it offers a buttery smooth texture to many dishes.) Plus, we always advocate getting more greens in your diet.
BEANS
3 15 ounce cans black beans, drained and rinsed
2 cups frozen organic corn kernels, thawed
2 cups fresh tomatoes
3/4 cup sliced scallions
1 cup chopped fresh cilantro
1 fresh mango, chopped
1 jalapeno pepper, seeded and chopped (optional)
VINAIGRETTE
1/3 cup extra virgin olive oil
1/2 fresh squeezed lime juice
2 tsp. Sea or Himalayan salt
1 heaping tsp. cumin
GARNISH
Cilantro sprigs
Lime slices
FOR THE BEANS, combine the beans, corn, tomatoes, scallions, cilantro, chopped mango, and jalapeno pepper (optional) in a bowl and mix well.
A handy kitchen tool for slicing mangos is a mango slicer (pictured above). We struggled with trying to figure out how to effectively slice a mango before discovering this handy tool. If you would like to buy one it can be purchased at your local kitchen supply store.
Black beans are a nutrient dense food and are a good source for health promoting soluble fiber.
FOR THE VINAIGRETTE, whisk together the extra virgin olive oil, lime juice, salt, and cumin in a small bowl.
Extra Virgin Olive Oil is derived from the first pressing of the olives and has the most delicate flavor and strongest overall health benefits. Look for first cold pressed organic olive oil at your local grocery store.
Another useful kitchen tool is a hand juice presser (pictured above). It's great for many types of citrus fruits.
TO ASSEMBLE, pour the vinaigrette over the bean mixture and toss to combine. Garnish with fresh cilantro sprigs and lime slices. Delicious served at room temperature or chilled.
ENJOY!
Eull's Health Coaching
Serving and supporting individuals to live life to the fullest through healthy lifestyle and nutritional choices!
Calvin Eull INHC, AADP
Sue Eull INHC, AADP