This Holiday Season, Eat Mindful, Not Mindless

family eating holiday dinner

It’s the holidays and for most Americans, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight.

But why not take a healthier approach to what we eat during this holiday season and beyond?

According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. The good news is you don’t have to. You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat. Continue reading “This Holiday Season, Eat Mindful, Not Mindless”

How Your Body Knows The Difference Between 100 Calories Of Kale vs. Junk Food

Not all calories are created equal.

Your body processes calories from certain foods differently, depending on whether or not the food (and its ingredients) are nutrient-rich or nutrient-poor. Kelly Hogan, a clinical nutrition and wellness manager at Mount Sinai’s Dubin Breast Cancer center, helped explain why certain foods, such as kale, are processed differently in our bodies than a food like sugary cereal. She said it’s important to focus on the nutrient density of foods.

“A [100-calorie] bowl of kale with an egg is going to give you high quality protein, fiber and a big variety of vitamins and minerals like vitamins, A, C, K, folate, etc,” Hogan said. “A [100-calorie bowl of] cereal that is high in sugar is not going to give you the same quality nutrients. And what’s more, the fact that it is low in protein and fiber but high in sugar can set you up for a blood sugar spike and crash, bringing on more cravings for sweets or refined starches throughout the day. Continue reading “How Your Body Knows The Difference Between 100 Calories Of Kale vs. Junk Food”

Will Exercise Really Help Me Get Better Sleep?

The Question: Will exercise help me sleep better at night?

The Answer: An exercise routine can actually improve sleep quality, according to Alon Avidan, professor of neurology and director of the UCLA Sleep Disorders Center. However, there are a few caveats: How you exercise matters and what time you work out can have a big impact, too. Continue reading “Will Exercise Really Help Me Get Better Sleep?”

How To Adapt Your Workout For Your Age

Image result for seniors exercise

Even the most youthful and dedicated athletes are not immune to exercise-related injuries. But any expert will quickly point out that the risks of not engaging in regular physical activity are far more dangerous to your health than doing nothing.

Proper technique, form and training all are keys to maximizing workout benefits and avoiding a pulled muscle, sprain or worse. As we age, education about our changing bodies also is critical to getting optimum benefits.

Here’s what experts say about mindfully navigating your way through the decades.

In Your 40s

“It’s easy at this age to feel like you should be able to do all of the things that your body was able to do in your 20s and 30s,” says Samantha Merchant, exercise physiologist and personal trainer at The Works Fitness Center in New Hampshire. Continue reading “How To Adapt Your Workout For Your Age”

5 Habits To Steal From Nutritionists

They check in before dinner.

These days, you’d be hard-pressed to find a nutritionist who doesn’t plan her meals ― but Blaire Newhard, a dietitian in Oceanside, CA, has one caveat to the process: Be flexible. Every day before dinnertime, she and her husband check in with each other to compare notes on their day’s activities, because sometimes the events of the day don’t pair with the meal they’ve got planned. Did they get to exercise, or were they stuck at their desks for most of the day? Was there a 3 p.m. office-birthday celebration, or did they not snack all day? Then, they can figure out whether it would make sense to eat that hearty turkey chili they’d initially planned for the night, or if the salad with poached salmon would be more appropriate. Having a 4 p.m. “How’s the day going?” check-in with yourself, or your spouse, is a great way to ensure you end the day with the meal your body needs. Continue reading “5 Habits To Steal From Nutritionists”

Recipe: How to Make Cannabis-Infused Cheese

“Cheese is milk’s leap toward immortality” — Clifton Fadimen, American intellectual and author

As a cheese lover and cannabis consumer, the fantasy of an cannabis-infused charcuterie plate drove me to discover whether or not you could infuse cannabis into cheese.

The short answer is, yes. Yes, you can infuse cheese with cannabis, and today I’m going to teach you how. The following recipe makes a farmhouse or farm-style cheese, which I chose for its simplicity. This creamy, lactose-rich type of cheese require very few ingredients and is perfect atop crackers and breads. Continue reading “Recipe: How to Make Cannabis-Infused Cheese”

Here’s How Much Exercise You Need Per Week To Live Longer

It’s official: If you want a longer life, you need to get moving.

A recent study published in the journal The Lancet found that the minimum amount of exercise you need to increase your longevity is approximately 150 minutes per week. The research also showed that everyday activities ― like cleaning your room and biking to work ― are just as beneficial as organized workouts when it comes to meeting that goal.

A team of researchers surveyed people between ages 35 and 70 about their physical activity in order to reach the results. Between 2003 and 2010, more than 140,000 participants in 17 countries completed a one-time questionnaire about how many minutes they had spent being active in the past week. Researchers then checked in with participants on the state of their health for about six to nine years after they took the survey. Continue reading “Here’s How Much Exercise You Need Per Week To Live Longer”

The One Formula You Need to Make a Killer Healthy Salad

Here are 5 tips for making a killer salad, plus a super-simple homemade vinaigrette recipe that will make you fall in love with salad again.

I try to make a ginormous salad every day for lunch or dinner. Healthy salad recipes pack in a lot of nutrients for not a lot of calories—as long as you pay attention to the ingredients. It’s easy to come up with healthy salad recipes in the summer when the market is overflowing with summer-ripe tomatoes, loads of veggies and a variety of salad greens. But dinner salads can be just as delicious and satisfying in the cooler months. I just adjust the mix for the season. This foolproof formula will have you tossing up healthy salad recipes whenever the mood strikes you! Continue reading “The One Formula You Need to Make a Killer Healthy Salad”

Coconut Roasted Cauliflower with Cilantro and Lime

Fat florets of cauliflower stay meaty when roasted—you could even try this with orange or yellow cauliflower. If you happen to have pickled chiles, use them in place of the fresh chiles here.

Coconut Roasted Cauliflower with Cilantro and Lime

    • 1 head cauliflower, leaves discarded, bottom trimmed
    • 1 tablespoon coconut oil, warmed just until liquid
    • Jacobsen flake finishing sea salt and freshly ground black pepper
    • 2 tablespoons ground coriander
    • ½ red finger chile, sliced
    • ½ lime
    • Cilantro sprigs

Continue reading “Coconut Roasted Cauliflower with Cilantro and Lime”