Category: Health and wellness

Summer Intentions

On By Cultivate WellnessIn exercise, family, health, Health and wellness, stress, Uncategorized, wellness7 Comments

Every time the seasons change, I use it as an opportunity to reevaluate my routines, habits and goals. I’m what I guess you could call a “serial improver”. For example, setting an intention to eat at least six servings a day of fruit and vegetables several years ago has stuck, and I’ve built on that goal to the point where now I’m regularly eating 9+ servings a day.

Some people are part of the “if it ain’t broke don’t fix it” camp. I am squarely in the other camp. To me, it’s fun and exciting to think about new ways to do things, which is why I obsessively read health and wellness articles and studies. The idea that I can “hack” my health (whether it’s physical or mental) or find new ways to do things like make cooking for my family easier, gets me very excited.

So, I thought I would share what my goals and intentions are for this spring and summer. I would love to hear what yours are, so please make sure to leave a comment at the bottom!

  1. Meditate daily.  This is *always* on my list and I have yet to accomplish a consistent daily practice. And yet, meditating really does benefit me in many ways, such as reduced anxiety, more focus, and better sleep. I love the Headspace app and have been using it for years. With some meditations as short as two or three minutes, there’s really no excuse for not doing it daily.
  2. Blog more consistently. Someone just said to me recently “I really miss your weekly cocktail recipes!” And even though I see the metrics of how many people read my blog each day and I know that I have people logging on from all over the world to read Cultivate Wellness, sometimes I still find it hard to believe. That comment sparked my commitment to be more intentional about my posting schedule.
  3. Add strength training to my weekly routine. I hate it. Like, I really hate it. I have yet to find a way to include it in my workout schedule so that I will actually follow through on a long term basis. Have advice for me? Please share! It’s going on my list, as it always does, because I’m sure that one day I will find a way to do it. It’s very important for people over 40, especially women, to include strength training. Read here for more information on why. One possibility is this 9 Minute Strength Workout.
  4. Stop being the cruise director. This one goes against everything I am. I have been told by lots of friends that one of my strengths is bringing people together and planning new and fun things to do. If a reservation needs making, concert tickets need buying, or trip needs planning, I’m usually the one to step up. I truly do enjoy doing this, but sometimes it feels more like a job than a pleasure. So, I am intentionally going to take a step back from that for the next few months and see what happens. Maybe I’ll free up some energy to strength train 😉

I’m sure I will add more intentions to my list but this seems like a good start. Please comment below with your spring/summer intentions!

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Portobello “Burgers”

On By Cultivate WellnessIn Cooking, diabetes, diet, disease, eating, Health and wellness, Nutrition, Recipes1 Comment

Last night was Sunday, which made it Crappy Dinner Party night. Haven’t read about our weekly CDP? I recommend doing that right away, and then laying plans for your very own regular Crappy Dinner ASAP.

It was my husband’s birthday this week, so we hosted. He wanted to grill burgers and dogs, which are super yummy and yes please to all of that. However, if you are trying to reduce your red meat consumption or are vegetarian or vegan, I find portobello burgers to be a really worthy substitution. (Recent studies seem to show a correlation between eating meat of any kind of your risk of Type 2 diabetes. Studies also show that eating meat raises your risk of cancer and heart disease. This is not to say you have to give up meat entirely, but rather substitute some of your meat choices for vegetarian choices instead. Click here for an explanation and some tips.) You still get the meaty texture when you bite down, and the mushrooms soak up any delicious marinades you throw their way. Top with sautéed onions, a slice of cheese, and pickles and I guarantee you will enjoy your experience!

Here’s the marinade I use to make my portobello burgers.

INGREDIENTS:

4 portobello mushroom caps

1/4 cup balsamic vinegar

 4 tablespoons olive oil or avocado oil (avocado oil has a higher smoke point)

1 large garlic clove, minced (about 1 tablespoon)

1 teaspoon dried oregano

salt and pepper to taste

INSTRUCTIONS:

Mix all ingredients together and pour over the mushroom caps, turning every 15 minutes until time to cook, making sure to pour the mixture into the underside of the mushrooms before grilling. Throw on the grill and cook until desired doneness.

If you’d rather put them in the oven, preheat to 425°, place mushrooms stem side down in a baking dish, and roast for 18-20 minutes.

portobello grilled

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Your Immune System

On By Cultivate WellnessIn disease, family, health, Health and wellness, Nutrition, supplement, wellnessLeave a comment

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Flu season is rampant this year, with a strain that isn’t well matched to the vaccine (current estimates place it at about a 10-30% match). While getting the flu vaccine is at the top of my family’s to-do list every fall (here is a good overview on why we believe in the flu vaccine), there are other things we do to support our immune system, like eating healthy foods, getting exercise, and supplementing with Vitamin D. I also take a daily zinc supplement (read here about why zinc is important).

There can be many reasons for why our immune system isn’t functioning at optimal levels, including drinking too much alcohol, having high stress levels, and eating too many refined carbs/sugars. While getting sick from common viruses like colds and enterovirus (aka: stomach flu) is quite normal, if you find yourself getting sick often, it’s worth it to get checked out for underlying causes.

Even though I know all the things to do in order to keep my immune system in good shape, I still get sick a couple of times a year. We can’t always nip our stress in the bud as quickly as we would like, or it’s the holidays and we are partaking in more rich food and alcohol than we normally do (not to mention our exercise routines tend to go out the window in November and December). Keep this handy info page taped to your fridge or mirror to remind yourself of all the ways that you can naturally help your immune system be stronger.  And remember, this information should never take the place of a discussion with your doctor or trusted health professional, and never start a supplement without first talking to your medical professional.

immune system page 1

Immune system page 2

Vitamin C Smoothie (Great For Your Immune System)

On By Cultivate WellnessIn Cooking, health, Health and wellness, holiday, Nutrition, Recipes, thanksgiving1 Comment

Vitamin C Smoothie (Immune system)

This week is bound to be super busy and possibly stressful, especially those of us who celebrate Thanksgiving. With increased levels of stress come increased rates of cold and flu. If you’re traveling by airplane, consider your risk even higher (one study published in the Wall Street Journal showed a 20% increased risk). And if you’re visiting family and there are many of you staying in the same house, usually someone ends up sharing germs, too. So how do we navigate the holiday season without succumbing to feeling miserable? One thing we can do is make sure we are feeding ourselves with nourishing and immune boosting foods. Foods high in Vitamin C pack an antioxidant punch, which helps lower your risk of getting sick. Vitamin C also helps regenerate other antioxidants in your body. Fiber is another important nutrient, as it helps lower inflammation. And yogurt, which is a probiotic rich food, helps keep our gut flora in check. Because about 80% of our immune system resides in our guts, we want to make sure it’s always balanced and healthy.

For the past week I’ve been having a green smoothie every day for breakfast. It starts my day off on the right foot and by the time I’m finished drinking it I’ve already had at least three servings of antioxidant rich fruits and vegetables. This helps keep me healthy and sets me up for wanting to continue eating healthy throughout the day. Since I know I’ll be enjoying a lot of my favorite foods at Thanksgiving, this is a good way to ensure I’m getting proper nutrition leading up to the long weekend.

Try this Vitamin C smoothie and let me know what you think. Feel free to customize it for your own needs (swap out spinach for kale, for instance).

Enjoy!

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Your Immune System — Carrot Ginger Turmeric Soup

A Few Of My Favorite Things 2017

THANKSGIVING

A Few Of My Favorite Things 2017

On By Cultivate WellnessIn Cooking, Health and wellness, holiday1 Comment

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The holidays are nearing and you might be wondering what to put on your wish list or what to buy for the people in your life. I’m no Oprah, but I do have some opinions on the things I love using in my daily life (hint: you won’t find any $600 coffee makers on my list.) Read on for some of the things I would rather not live without!

Sockwell compression socks. I’ve been doing a lot of running lately, training for my first 10k. If I run anything over 3 miles my legs ache and I have trouble falling asleep. I bought myself a pair of Sockwells and wore them after my last 4 mile run. No achey legs! $21.95 – $24.99.

How To Cook Everything: 2,000 Simple Recipes for Great Food, 10th Anniversary Edition by Mark Bittman. I love Mark Bittman’s approachable style of explaining recipes and methods. In fact, I just made his whole roast chicken recipe last night for dinner. This is a great idea for the person who loves to cook, or who is striking out on their own and needs a good solid cookbook to help them learn how to cook. $23.49

Eos Ultra Moisturizing Shave Cream. The vanilla scent is my favorite, and I love how moisturizing it really is. $14/pack of two.

Aaptiv personal training app. I wrote about this last year, too. If it weren’t for this app, I would not be training for a 10k right now. Having a personal trainer in my ear (with dozens to choose from) keeps me motivated. I learn proper form and other essential information, and the music the workouts are set to is music you actually want to listen to! From cycling to yoga to running to elliptical and everything in between, you can’t go wrong with Aaptiv. I love it so much I actually became an ambassador. Try it for free by clicking the link above. $8.33-9.99/month depending on subscription plan.

Ugg Amie. I love the newer slimmer fit Uggs and I love that they  have a bit of a heel. I have had the same pair of Uggs for over 10 years now and still love them dearly. I felt like maybe I was allowed to buy a new pair with a more modern fit since I’ve worn my other ones nearly to death. So, I keep the old ones for walking the dog. Prices vary based on style and color.

Gut Shots by Farmhouse Culture. I always thought I was weird because I grew up drinking pickle juice out of a glass. I guess there are enough weird people out there that Farmhouse Culture created a healthy drink on the idea. I am a huge fan of the garlic dill pickle flavor with the smoked jalapeño coming in a close second. These probiotic “shots” are full of good stuff to make your belly happy. Around $4.99 at Whole Foods

Rosebud Salve by C.O. Bigelow. I’ve been using this lip balm for ages, and I have three or four scattered around the house and in my purse at any given moment. I love the old fashioned tin and that I can use it anywhere (lips, cuticles, dry spots). Around $8 on Amazon.

Hamilton Beach Set It And Forget It Slow Cooker. At this very moment, I have chicken stock bubbling on its 21st hour in this slow cooker (remember the whole chicken I baked last night? I threw the carcass and juices in the slow cooker with water and will use the stock to make chicken soup tonight). I use this slow cooker for making stocks, roasts, soups, whole chickens, etc etc etc. I know the Instant Pot is the kitchen appliance du jour, and it’s actually on my Christmas list this year, but I will always love my slow cooker. It’s programmable and I really like the thermometer feature as well. At around $49, this is a must-have for any kitchen in my very humble opinion.

Tillen Farms Merry Maraschino cherries. I’m not ashamed to admit I really love a cocktail cherry. Always have, always will. I found this brand at Whole Foods and have never gone back to the neon red cherries from my youth. Yes, they are more expensive. But they also contain no artificial flavors or dyes. I use them in my cocktails and in my holiday baking. Not only are they better for you, they taste amazing. About $14

What’s on your list of favorites? Leave your comments below! I always love trying new things.

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These are a few of my favorite things

*Clicking on the Amazon links above will take you to my affiliate site, where it’s possible I might make a penny or two.

Your Immune System — Carrot Ginger Turmeric Soup

On By Cultivate WellnessIn breakfast, Cooking, diet, disease, Health and wellness, holiday, Nutrition, Recipes2 Comments

We’re in it, people. It’s cold and flu season and everywhere you go someone has a cough, the sniffles, a sore throat, or worse. How do we keep ourselves healthy and energetic all season long? One approach is through our food choices. Excess sugar, processed carbs and too much alcohol will suppress our body’s ability to fight off infection (which is a shame because aren’t the holidays MOSTLY ABOUT SUGAR, CARBS AND COCKTAILS?!?!). I’m not advocating giving up your favorite holiday treats, because part of what keeps us healthy is not being stressed out. Also spending time enjoying ourselves with people we love is pretty high up on the list for immune-boosting activities, and if we are hyper focused on every little thing we put in our mouths, we will ruin it for ourselves and those around us.

However, what I would like to encourage is making the majority of your food choices healthy ones. So, when you are cooking/eating at home, which should be most of the time, make those meals impactful. Start every day with a healthy breakfast because it helps keep the rest of the day on track (click here, here, here or here for great breakfast choices). For lunch, choose something like a big salad with good quality proteins like chicken and chickpeas, and choose olive oil and vinegar dressing. Or, make a huge batch of soup on Sunday and eat it all week long. I love the hearty lentil soup I make all winter.

You want high quality protein, you want good sources of fiber and fat (the good kind, like olive oil, those found in nuts, coconut oil, and organic and grass fed meats). And pile on the vegetables and fruits. The more antioxidants you eat the better. They will reduce inflammation which will help fight off cold and flu bugs. They also contain natural antiviral and antibacterial agents.

Check out this recipe for Carrot Ginger Turmeric soup. Carrots are very high in vitamin A which is essential for a healthy immune system. Ginger and turmeric contain powerful anti-inflammatory and antioxidant compounds. It’s warming and soothing for the coldest days and will keep you nourished.

Stay tuned for more immune boosting recipes and information!

*If you don’t like coconut oil or are allergic, feel free to sub with olive oil.

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Ginger Turkey Stir Fry — A New Recipe For Depression Support

On By Cultivate WellnessIn Cooking, disease, eating, health, Health and wellness, Nutrition, Recipes, wellnessLeave a comment

I received a lot of feedback and traffic to the blog when I posted the High Protein Smoothie recipe for depression nutrition support. The post seemed to strike a nerve, and it’s no wonder. Depression and anxiety are on the rise. Kids, especially, are suffering at ever increasing rates. According to a New York Times article today: “In 1985, the Higher Education Research Institute at U.C.L.A. began asking incoming college freshmen if they “felt overwhelmed by all I had to do” during the previous year. In 1985, 18 percent said they did. By 2010, that number had increased to 29 percent. Last year, it surged to 41 percent.”

In 32 years, the rate of U.C.L.A. freshman who feel overwhelmed rose by over 200%. This is startling.

I can’t begin to address the issue of depression and anxiety in depth like mental health professionals can. It’s an intricate problem with many factors, and I primarily focus on the nutrition aspect. But, I can say that we as a civilization seem to be moving further away from spending time together in person. People feel isolated and alone. This is one reason why I proposed Crappy Dinner nights, which have taken off like gangbusters and are now a weekly occurrence amongst my friends. Another factor that has been studied is our lack of time in nature. Children are given less time to play outside during school and adults spend most of their days indoors as well (I wrote a post about this, you can read it here).

One thing I know for sure is that our diets, what we eat and drink, is negatively affecting our mental health. Inflammation plays a role in our mental well-being, just as it does with cardiovascular, metabolic, and brain health. When we eat mostly pro-inflammatory foods like highly processed flours and sugars, our brains aren’t being fed what they need to be happy and healthy. Our gut health, which is a key factor in the health of our other bodily systems, is worse for the wear when we eat these pro-inflammatory foods. If our gut microbiota is out of whack, so is the rest of us. You can read about it in the paper titled “The Gut-Brain Axis: The Missing Link in Depression” in Clinical Psychopharmacology and Neuroscience. In the conclusion, the authors write: “Poor diet is a risk factor for depression; thus, a healthy diet may prevent depression. Regulation of the gut microbiota using diet, probiotics and FMT may have important benefits for preventing and treating depression”.  For those wondering what FMT means, it’s fecal microbiota transplantation, which is a process used for certain gastrointestinal diseases like Crohn’s and Ulcerative Colitis.

To be clear: I do not believe people who are depressed or anxious can magically cure themselves with diet. If it were that easy, no one would be suffering. But I do believe diet can play a role in mental health and wellness, just as it can when we are battling cancer, heart disease, or diabetes. It’s a piece of the puzzle.

So, my advice to anyone with depression or anxiety is to, little by little if that’s what’s feasible, add in some anti-inflammatory foods to your diet. Try to crowd out the cookies and crackers with whole foods like high quality proteins, fats and complex carbohydrates. These foods will nourish your brain and help reduce inflammation. Use lots of herbs and spices a.k.a. “booster foods”. And please, don’t ever go off any medications or treatments without the express consent from your doctor. 

See below for an easy and delicious Ginger Turkey Stir Fry recipe. If it were me, I’d make the brown rice using frozen pre-cooked rice from the grocery store. It saves a lot of time and leaves you one less pot to wash. If you feel like having chicken or beef, use that instead. Opt for high-quality, grass fed meat as much as possible. They are higher in Omega-3 fatty acids. 

**I am not a doctor nor am I qualified to give medical advice. Please see a licensed medical professional for any medical concerns you might have.

 

 

RECIPES FOR ANXIETY_DEPRESSION

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The Importance of Zinc

The Importance of Zinc

On By Cultivate WellnessIn Cooking, diet, disease, eating, health, Health and wellness, Nutrition, supplement, wellness2 Comments

Zinc is a trace mineral which acts as an antioxidant in our bodies. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Since our bodies don’t make zinc, we need to get it through our diet or supplementation.

Why is zinc important? Because it’s an antioxidant there are many benefits to getting enough zinc. I’ve outlined some of them in the handy infographic below.

My doctor recommended taking no more than 50 mg of elemental zinc to boost my immune system. You would be hard pressed to get that much zinc from diet alone. 

What happens when you don’t get enough zinc? Lots of stuff can occur, such as low fertility, low immune system, depression/anxiety, and decreased wound healing, for starters. 

Read and print out this handy guide on zinc for more information.

***I am not a doctor, nor do I play one on t.v. Please ask your doctor or qualified medical professional before starting any supplements!

Zinc 1 page

New Recipe: High Protein Smoothie (And A Bit On Nutrition for Anxiety and Depression)

On By Cultivate WellnessIn Cooking, diet, disease, dysglycemia, Health and wellness, Nutrition3 Comments

If you’ve ever been depressed or suffered from anxiety, or have seen someone you care about suffer, you know that treating it can be difficult. There are so many components that go into the treatment of neurological disorders such as depression and anxiety. It’s not like a sprained ankle, where the cause is clear and the treatment is pretty straightforward. There can be many causes of anxiety and depression such as genetic predisposition, prior head injury, metal toxicity, nutritional deficiencies, hypothyroidism, blood sugar imbalances, chronic stress,  and there is even some evidence that having cholesterol levels that are *too low* can contribute to anxiety and depression.

It is important to work with a doctor or trusted medical practitioner to find a plan that works for you, but alongside that you can support your efforts with good nutrition. For instance, when a person’s blood sugar is imbalanced, they will oftentimes experience anxiety (this happens to me). An anxious or depressed person needs optimal levels of good quality protein (organic meat, eggs, fermented dairy like yogurt) and high quality fats (extra virgin olive oil, coconut oil, and fatty fish) to help their brains function well. Many times we see a correlation between low B vitamins and depression and anxiety. So make sure to get plenty of whole grains in the form of brown rice, oats, and other non-glutenous grains. You can also get B vitamins in beans/legumes as well as dark leafy greens.  And, what might be most important in the nutrition discussion is our gut flora and how it affects our mental health. More and more research indicates that there is a very strong connection between how healthy our gut is and how healthy our brains are. It’s called the Gut/Brain Axis, and I think it has a lot of merit.  In an article in the Annals of Gastroenterology in 2015, we are told that:

“Both clinical and experimental evidence suggest that enteric microbiota has an important impact on GBA (Gut Brain Axis), interacting not only locally with intestinal cells and ENS (Enteric Nervous System), but also directly with CNS (Central Nervous System) through neuroendocrine and metabolic pathways.”

Basically, our gut is a very important center of activity for our nervous system, and directly communicates with the rest of our bodies, including our neurological system. A healthy gut microbiota can have a very beneficial effect on our mental health.

I’m not trying to insinuate that all of our mental and emotional problems stem from the Standard American Diet (SAD). That would be simplistic at best and dangerous at worst. BUT, I will say that research has proven that diet does have an effect on our mental well being. So, alongside any other remedies you might be trying such as medication, yoga, exercise, counseling, and supplements, it would be a really good idea to work on your nutrition. I understand that when you are in the thick of anxiety or depression, adding one more thing to your to-do list might well be too overwhelming. My advice is to make small changes as you are able.

Start with ditching your highly processed cereal for this high-protein smoothie. It’s got yogurt, which is good for your gut. It’s got a lot of high quality protein in the form of yogurt and whey. It has spinach and blueberries, both of which are high in antioxidants and really great for reducing inflammation. Add some coconut oil and you’ve got a good start to your day.

I plan on writing more about anxiety and depression because I think it’s such an important topic and so many people are struggling. And there is so much that can be done nutritionally, so stay tuned.

***I am not a doctor, nor am I prescribing any one treatment. My advice is never intended to take the place of the medical care you might already be receiving.

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Midweek Mashup: Taco seasoning recipe, a cell phone contract for teens, and 13 easy yoga poses for stress.

On By Cultivate WellnessIn exercise, family, health, Health and wellness, Kids, Nutrition, Recipes, snacks, stress, wellness, yogaLeave a comment

MIDWEEK MASHUP

School is back in session and that means we could all use some tips on how to make things easier and more streamlined. Even if you don’t have kids in school, these tips are sure to be useful!

Why buy taco seasoning at the store which contains fillers and other weird ingredients when it’s cheaper and almost just as easy to make your own? Yesterday was Taco Tuesday at our house and I whipped together this easy recipe, with some left over for next time. Make a huge batch and seal it up and use it for several months! TACO SEASONING.

Does your twee/teen have a cell phone? Are you struggling with setting limits and enforcing them? If so, here’s one option: a cell phone contract. I like this particular one, and plan on having my almost 13 year old read and sign it today. Many parents (myself included) might even benefit from some of the points in the contract, such as etiquette and mandated times to turn off the phone.

If back to school or the changing season is causing some stress, here are 13 simple yoga poses everyone in the family can try. I’m going to break these out when my tween gets overwhelmed by homework and responsibilities.

Have a great week!

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