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Step 6 - Get Outside Every Day

Get outside every day

I know this can be hard when you work indoors or also during winter weather. Making a point to be outside, even for 5 minutes, can make a difference in your mood, your energy levels, and it can even lower your blood pressure. 

You are a living being that needs sunshine to feel good and to grow. Think of yourself as if you were a plant that needs the sun, water, and fresh air to grow and thrive.

Some of the things you can expect when you spend regular time outside every day:

  • It can help with anxiety and depression.
  • It can help boost your vitamin D levels. Did you know that 40% of men and women in the US are deficient?
  • It can help increase creativity, concentration, and mental clarity.
  • It helps lower blood pressure and reduces cortisol levels.
  • Being active outdoors helps us age more gracefully by improving sleep and improving mobility.

Getting outside with a friend is even better and we will talk more about community later in the guide.

We all feel better...

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Food As Medicine - Flaxseeds

I love how something so small can be so powerful and beneficial!

What is flaxseed? 

Flaxseed also is known as linseed, are the seeds that come from the flax plant. 

Most all of the flax plant is used. The flax fibers are used to make linens and rope and the seeds are used for food and also to make linseed oil used in woodworking.

Flax has been grown and cultivated for over 30,000 years, so it has been around for a while and the benefits for your health are amazing.

The whole flaxseed is not able to be fully digested so if you want to get all the wonderful benefits of this tiny powerhouse you have to eat it ground.

You can also buy it ground but it does spoil a whole lot quicker this way. I store mine in the fridge for this reason.

Flax is loaded with nutrition goodness and contains:

  • Omega 3's - Well known as a healthy fat with heart-healthy effects.
  • Lignans - These contain both plant estrogen and antioxidants to help with hormonal balance.
  • Fiber - Supportive for digestive...
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Food As Medicine - Broccoli

Food As Medicine – Broccoli

 

Today we will be talking about Broccoli

Broccoli is in the cruciferous family and is enjoyed worldwide in many different cultures. Some of its close relatives are bok choy, Brussels sprouts, cauliflower, cabbage, collards, kale, mustard greens, and turnip greens. One thing all these veggies have in common besides being related is that they are all nutrition powerhouses!

Broccoli is loaded with goodness and Its top 10 nutrients are:

  • Vitamin K

  • Vitamin C

  • Chromium

  • Folate

  • Pantothenic Acid

  • Fiber

  • Vitamin B6

  • Vitamin E

  • Phosphorus

  • Choline

 

Some of the health benefits of Broccoli are:

  1. Anti-inflammatory – The glucosinolates that are found in broccoli and other cruciferous veggies have been known to shut down the inflammatory response. Broccoli also contains low-level amounts of Omega 3's which also help balance the inflammatory response. Who knew? Broccoli has a little healthy fat! It also contains phytonutrients that...

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Food As Medicine - Maca Powder

food as medicine health Jun 25, 2020

 Food As Medicine – Maca Powder

I wanted to talk a little bit about maca powder because a lot of people ask me what it is and why people use it. I don't use it very often but I do put it in my smoothies sometimes. It has a kinda caramel flavor which kinda goes well with....anything.

What is Maco Powder – Maca is a Peruvian plant grown in the Andes Mountains. It is considered a cruciferous plant so that means its related to broccoli, cabbage, and kale and a few more. The root is roasted and dried to make a powder. 

 

It's a source of:

  • Protein

  • Fiber

  • Vitamin C

  • B 2, 3, and 6

  • Calcium

  • Iron

  • Potassium

  • Copper

  • Manganese

 

The benefits of Maca Powder (A lot of the studies done on the benefits of maca root have been small studies and it would be nice to learn more about this powerful superfood):

 

  • Increases libido

  • Helps with erectile dysfunction

  • Increases male fertility

  • Improves mood

  • Helps to balance hormones

  • Helps boost...

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Food As Medicine - Chia Seeds

Food As Medicine - Chia Seeds

 

In this Food As Medicine Post, we are going to explore why Chia Seeds are considered a superfood and how they can benefit our health.

 

A great source of:

  • Polyunsaturated Fat, Omega 3's

  • Fiber

  • Protein

  • Calcium

  • Phosphorus

  • Zinc

 

Benefits:

 

  • Chia seeds have a high content of linoleic and alpha-linoleic acids 60% of the oil in chia seeds comes from these omega 3 fatty acids. Omega 3's are beneficial to cardiovascular health.(1)

  • The soluble fiber in chia seeds may help lower LDL cholesterol, they can also help slow down digestion which helps control blood sugar spikes and makes you feel full longer. This can also help with weight control. (1)

  • Chia seeds contain antioxidants that help fight the production of free radicals that can contribute to aging and diseases like cancer. (2)

  • They are a great source of plant-based protein with a minimal amount of calories. A great addition to any plant-based/vegan diet. (2)

  • ...

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How can you tell if you're balanced?

You would not catch me in a million years on the edge of a cliff like this woman in the picture doing a balance pose....ever! Anyone who knows me knows this is true. However, it is very important to me to try to keep my life and health balanced and to do yoga in the safety of my living room.

How can you tell if you're balanced? This is a good question. I believe no one is ever really completely balanced all the time, this would be hard to sustain. What is really more realistic is trying to stay as balanced as possible to support good health. 

So what does this mean? 

Well, you have all these different areas of your life.

  • Health
  • Physical Activity/Fitness
  • Home Environment
  • Self-Care
  • Relationship
  • Social Life
  • Money
  • Career
  • Education/Self Improvement
  • Spirituality 

We need to pay attention to all of these different areas and when something seems a little off try to bring it back to balance the best you can. It's kinda like riding a bike. You are consistently...

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