Showing posts with label Wellness. Show all posts
Showing posts with label Wellness. Show all posts

Friday, September 26, 2014

Why Your Body Loves Sleep!

Well hello there, wellness lovers! Happy Friday!

And might I just add... happy fall as well! I am just so excited for the cooler temperatures, everything pumpkin, and bringing out the cute boots + vests + blankets. I know you are too!!

One other aspect of fall that I greatly appreciate... is the fact that nights start getting longer and daylight savings eventually ends.

Why do I look forward to this? It's simple really.

More sleep!

If you're like me... when it's the middle of summer and is light outside well passed 8 pm, you probably tend to get less sleep than you should. Or maybe you're more disciplined than I am. In the fall and winter months, I find myself more able to relax and get to bed by a reasonable hour. Ideally 9 pm. Please don't laugh... my alarm goes off at 5.


I just love this infographic from the Huffington Post! Take a minute to check it out!

***

Whenever you find yourself sleep deprived, you know you feel terrible... but this pretty much sums everything up nicely! If you are skimping on sleep... your body is not going through all of the necessary processes to repair itself and fully rest the mind.

According to the Mayo Clinic and WedMD, adults generally require 7-8 hours of sleep per night. Apparently some individuals can get by with 6 (although probably not necessarily ideal), and some people actually need 9 to function throughout their day.

So there you have it! And probably have known for ever. Sleep is important! Have you been taking sleeping seriously enough lately? Please feel free to leave a comment below. (I'll leave a confession myself!)

I hope you have a relaxing and restful weekend! Zzzzzzzz

xoxo,
Ashley



Tuesday, July 29, 2014

Joshua Rosenthal Interviews Dr. Mehmet Oz!


Saturday, July 12, 2014

10 Reasons to Enjoy Peaches

Well, hello there wellness lovers!

Are we already near the middle of summer 2014? Well actually, it has seemed like summer for months now here in the high desert...

And for heavens' sake, the craft stores have already moved their summer decor to the clearance sections, and have already started stocking the shelves for fall!

I digress...time just seems to be going by way to fast these days.

Anyways, I am just excited that summer fruits, like peaches, are finally in season!


What are some of the benefits of peaches, you may be wondering...

(I'm pretty sure I'm not the only nutrition geek/nerd/weirdo that Googles benefits of "--------" whenever I am eating something, hahaha.)

Anyways, I've come up with a list of 10 reasons why you may want to enjoy a peach, or many, this summer!

Keep in mind... peaches are on the Environmental Working Group's 'Dirty Dozen Plus' list, so if you are on a grocery budget, maybe at least try to purchase organic peaches. Or even better... plant a peach tree in your backyard! ;)

12 Reasons to Enjoy Peaches

1. They are an excellent source of potassium, which is beneficial to fluid regulation and also cleanses the kidneys.
2. Fiber assists in promoting feelings of satiation, as well as keeps your digestive system regulated.
3. Flavonoids, a class of antioxidants, assist in reducing inflammation and encouraging healthy cell growth.
4. Vitamins A and C make peaches a natural skin moisturizer, as both of these nutrients assist in regenerating the skin.
5. Beta carotene, an antioxidant, is thought to be beneficial to eye health.
6. Selenium, a mineral with antioxidant properties, may protect against cancer by protecting cells from damage.
7. Vitamin K is an essential nutrient that regulates normal blood clotting, assists with the transport of calcium throughout the body, and may be beneficial to bone health.
8. Vitamin E supports a healthy immune system, eyes, and skin.
9. Pectin assists in stabilizing blood sugar and regulating the digestive system, thanks to the fact that it's a form of soluble fiber.
10. Lastly, enjoying peaches are a perfect way to satisfy your cravings for sweets... naturally and healthfully!

Sources:

Eating Well
Dr. Weil.com
WH Foods
Livestrong
Environmental Working Group

I hope you are having a lovely weekend!

xoxo,
Ashley


Tuesday, March 4, 2014

How to Eat Organic on a Budget

Well, hello there wellness lovers!

Today I wanted to share with you some excellent tips, created by the lovely (and now famous!) Food Babe, Vani Hari.

I've been buying organic foods for years... and thought I knew all the tips + tricks when it came to saving money at the same time! Howver, I can definitely say that I've learned a few things from the Food Babe!

Because couldn't we all use a little extra cash...

Here are 75+ Tips, by the Food Babe... on how to eat organic on a budget!

Find and use organic coupons
  • Check the websites of your favorite companies for coupons and special promotions, almost all of them have some.
  • Join your favorite company’s social media pages for special coupons and deals. For example, if you join Nutiva’s facebook page, they will give you access to a $10 dollar off coupon. This is perfect for stocking up on chia seeds, coconut sugar, coconut oil, etc. (They also run huge discount specials every Tuesday.)
  • Check out various organic coupon sites. Some of my favorite examples include Mambo Sprouts, Saving Naturally, Organic Deals, Organicfoodcoupons, Healthesavers, Organic Deals and Steals for organic food/natural living coupons, and money savings ideas.
  • Simply Organic who makes spices, seasoning mixes and baking mixes always have coupons on their website here - sometimes more than a dollar off.
  • Whole Foods has coupons here every week for various products throughout the store.
  • Earth Fare has coupons here every week for various products throughout the store.
  • Most stores take each others coupons, so don’t be afraid to use them all in one shopping trip at your most convenient or favorite store.
At home and in the kitchen
  • Stay organized. Plan out your meals for the week according to organic foods that are on sale and/or that you have coupons for.
  • Budget. Write out a weekly and monthly budget to help you keep track of both erratic spending and responsible spending. This will allow you to see your spending habits and help you prioritize purchasing organic food within your budget.
  • Do it yourself, rather than buy it. Make your own organic granola bars, kale chips, smoothies, juices to replaced store-bought with more overhead.
  • Learn how to portion and prioritize – it is a necessity to always buy organic meats and dairy products, and, therefore, learn to portion your consumption of these products each week. For example, keep meat to 4 ounces or less per serving.
  • Invest in a 4 stage water filter installed directly under your sink to avoid having to buy bottled water. Also, check the Environmental Working Group guide on choosing the right water filter for you.
  • Check out the book “Wildly Affordable Organic” for organic menu planning on $5 a day or less.
Use your freezer
  • 9 times out of 10 the organic frozen produce at the store is cheaper than fresh, especially if the fruit or vegetable is out of season.
  • Freeze all left overs using inexpensive mason glass jars or silicone ice molds for smaller portions.
  • Freeze homemade cookie dough and other treats like almond freezer fudge, so you can have a treat ready to go in the appropriate portion size.
  • Buy local produce when in season and freeze to save for out of season, for example in the spring and summer spread berries on a sheet pan and freeze overnight and then store in jars for the fall and winter.
  • Double recipes and freeze leftovers, this works great with soups and stews.
  • Freeze core kitchen staples like butter, cheese and bread scraps for bread crumbs or homemade croutons.
Make choices
  • Meat & dairy (animals products like chicken, eggs, cheese, butter, yogurt, milk, etc.) are the most important to buy organic because of the combined risk of pesticide, anti-biotic and cancer causing growth hormone exposure. Whatever you do, do not skimp here.
  • Reduce meat and dairy consumption if you cannot afford organic – One way to do this is to be vegan before 6pm, as Mark Bittman explains in his latest book. For example, have a green smoothie for breakfast with ezekiel toast, and then a large salad with lentils at lunch or a wrap made with hummus and then at night choose high quality meat in small portions.
  • Reduce amount of organic meat used by substituting half the portion with organic beans.
  • Buy a whole organic chicken for less per pound, vs. just the breast, legs or wings which are more expensive per pound. You can use the carcass to make your own chicken broth.
  • Use the “Clean 15” and “Dirty Dozen” lists available on ewg.org to help you navigate which products to buy organic (or take with you when you travel). For example, if you have a choice between more expensive organic red peppers and less expensive conventional asparagus – choose the asparagus. Asparagus naturally repel pests allowing it to be grown with minimal pesticides. Include red pepper in your diet when it is in season or you can find it cheaper at another grocery store.
  • Do not buy pre-washed and ready to eat fruits and veggies, as they can cost twice as much.
  • Skip conventional Starbucks (and other coffee shops). Buy organic coffee and tea such as: Larry’s Beans Organic Coffee and Numi and make it yourself. This will actually save you time in the morning too.
  • Eat out only twice a week – eating organic at home is significantly less expensive than eating at organic restaurants.
Buy in bulk
  • Take advantage of the ‘buy one get one free’ sales or buy one get the other for a discounted price. You never know when it will go on sale again, so make sure to take advantage of it and store for later use. (This trick only works if you really love the product and it is a staple at your home – otherwise this could lead to wasted food)
  • Always buy packaged staples on sale
  • Buy unpackaged foods from bulk dispensers – I personally save a ton of cash by doing this, I buy everything from oat groats, to nuts, to dried fruit and lentils.
  • Bring measuring cups with you to the grocery store if you are buying from bulk containers. That way you can get exactly the amount you need for a specific recipe and you won’t be paying for extra.
  • Buy smaller organic spice packets or jars, old spices loose their medicinal qualities so it is smarter to buy in smaller quantities. For example, Earth Fare has little pre-portioned tiny ziplocs with herbs and spices available at the fraction of costs compared to a whole jar.
  • Buy the whole animal and freeze the portions you don’t use. I personally know someone who is on a budget and does this all the time. You can also do this by contacting your local farmer and then splitting the cost with a group.
  • To satisfy a sweet tooth, skip the full size packages of candy and chocolate. Buy a few pieces in the bulk section, for example go for a few pieces of organic dried fruit or 10 chocolate covered almonds.
  • Find out what foods are in season and buy those in bulk, as they are significantly cheaper.
  • Join a buying club with your neighbors, friends or family and buy large quantities at a discount. For example, United Buying Clubs (unitedbuyingclubs.com) serves more than 3,000 clubs in 34 states through its website.


OrganicShoppingList

Buy online
  • Green PolkaDot Box - This service delivers organic and non-GMO food directly to your door step. It is membership club like Costco and Sam’s Club with some of the lowest prices available for organic staples, meat, dairy and other goods. (FYI – become a club member by Friday, May 25, 2012 to get 10% off the first order with the code “FOODBABE”).
  • Amazon – One of my favorite shopping sites, because they basically have every brand available and ship free over $25.00.
  • VitaCost – Another low cost website that has a wide variety of organic and healthy foods, vitamins, etc.
  • Herbs Pro – Another low cost website that has a wide variety of organic and healthy foods, vitamins, etc.
  • Before you check out online, visit Retail Me Not for online promotional codes and discounts for all your favorite online stores and sources.
Choose organic brands that save you money
  • Choose more inexpensive grocery store brand products like Trader Joe’s, Earth Fare, 365 brand, ShopRite, Wegman’s, Kroger, Publix, Harris Teeter. Regardless of the brand, they are all required to follow the same guidelines set forth by the USDA organic certification program if they contain the USDA organic seal and chances are that you won’t be able to tell the difference between a brand name and store brand.
  • Join grocery store loyalty programs for discounts. For example, if you join Earth Fare’s tomato bank program, you get a dollar back for every 100 points you earn.
  • Use your rewards cards always. Most convenient stores, grocery stores, and drug stores allow you to sign-up for a rewards or savings card that will help you save money on a few of your items at the checkout counter. Even if this time of purchase does not contain organic food, the extra money that you are saving on your items can be put towards buying it when need be.
  • Always remember that if you are not satisfied with your organic product, most grocery stores and organic food companies offer you money back guarantee. This also works for companies you bought in the past that you are now boycotting like Kraft’s Back to Nature
    :)
  • Check Ebay‘s section for food and beverages, prices are really cheap!
Buy local
  • Local food can be significantly cheaper than food shipped from miles away.
  • Find a farmers market near you through LocalHarvest.org or the USDA - get to know your local farmers, create a personal relationship and negotiate prices.
  • Ask your farmer about his farming practices. Some farmers do not spray pesticides on their crops but do not seek USDA certification to keep prices lower.
  • Be the last person to leave the farmer’s market. Farmers will likely cut their prices at the end of the day, so they do not have to take their produce back to the farm.
  • Buy a share in a community-supported agriculture CSA program. It’s nice to contribute to a local farm’s operating expenses while getting a weekly box of fresh fruits and vegetables.
Grow your own food
  • Plant an herb pot in your kitchen or somewhere convenient so you can always have fresh herbs on hand. Organic herbs are one of the most overpriced items at the grocery store.
  • Follow these tips from The Organic Consumers Association to grow organic food inside your home year round.
  • Check this amazing guide that details out all the options and information you need to start urban farming at your home regardless of how much space you have.
  • Once you start growing produce, give herbs, fruits and vegetables as gifts to family and friends (saving money on other material objects they might otherwise not use or collect).
  • Remember to buy non-GMO seeds, check out Sow True Seed for lots of options.
  • Check out growing lessons learned from 100 Days of Real Food.
  • Learn how to can the produce you grow, here’s a how-to-guide for strawberry jam.
  • Get a couple of chickens and hatch your own eggs. One friend of mine has so many eggs she doesn’t know what to do with them. You could also sell them to your neighbors or give them as hostess gifts.
Travel with organic food
  • On a road trip use EatWellGuide.org to find out where to buy local, organic and sustainable foods from point to the other.
  • Remember, a pricey restaurant doesn’t equal organic or quality food – going to a grocery store and picking up some organic food will save you money and your health.
  • Bring your food with you in a cooler – even if you are flying. Did you know you can check a cooler?
  • Bring organic tea with you and ask for hot water. A cup of tea can cost up to $5 dollars, vs. $1 dollar you would tip the barista or server.
  • Bring filtered water with you wherever you go in a reusable safe water bottle so you never have to buy expensive bottled water.
  • Always carry snacks like homemade trail mix in your purse or bag for emergencies.
  • At the movies, bring your own organic popcorn and snacks if they do not offer them. There is no reason to pay a premium for conventional food.
Stop wasting food
Quick fact: Americans waste an estimated 1,400 calories of food per person EVERY SINGLE DAY.
  • Raw nuts and flours should be kept in the refrigerator to last longer without going rancid.
  • Line your refrigerator’s crisper drawer with paper towels to absorb excess moisture. They’ll absorb excess moisture which will help keep produce longer.
  • To repel bugs, place a bay leaf in containers of rice, flour and pastas.
  • Buy and keep bananas separated from one another, they spoil slower.
  • Turn almond butter, yogurt, sour cream, tahini and cottage cheese containers upside down when stored in the fridge – this creates a vacuum seal, keeping them fresh longer
  • Do not throw away nut meal from homemade nut milk – use it for smoothies, baked goods like biscotti or to make nut flours by placing the pulp on a baking sheet and drying it out in a 250 degree oven or dehydrator.
  • Repurpose vegetable pulp from juicing to add fiber to soups, smoothies or make crackers or bread.
  • Placed limp celery, baby carrots and radishes in water with a slice of potato to make them crunchy again.
  • Keep all organic citrus fruits in the fridge – they will last up to 1-2 weeks longer.
  • Do not wash organic dark leafy greens or berries until they are ready to consume.
  • Store herbs, spring onions, asparagus upright in a large glass filled with an inch of water
  • Learn tips and recipes on how to use over the edge food. For examples, panzanella with stale bread, and banana bread with overripe bananas.
  • If you know you will not have a chance to eat it, freeze food before it goes bad.
  • Choose to eat less, use a smaller plate to help you control the amount of food you might eat or end up wasting.
  • Compost all food waste to put nutrients back in your garden (you will spend less on fertilizer).

If you have learned something from this... and want to see what else Vani has to offer, I highly recommend checking out her blog! She is up to amazing things! ... AND changing the world.

xoxo,
Ashley


Tuesday, January 7, 2014

Health Benefits of Butter

Greetings, wellness lovers!

Today I wanted to share with you some interesting information about real butter! Yes, you read correctly... butter, something I am sure you have been conditioned to avoid or greatly reduce in your diet, as most Americans have been.

For detailed information about the health benefits of butter, and to understand the studies that have been challenging the lipid hypothesis, I recommend checking out the articles under "further reading" below. :)



What are the health benefits of butter?
  1. Butter is rich in the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health.
  2. Contains lauric acid, important in treating fungal infections and candida.
  3. Contains lecithin, essential for cholesterol metabolism.
  4. Contains anti-oxidants that protect against free radical damage.
  5. Has anti-oxidants that protect against weakening arteries.
  6. Is a great source of Vitamins E and K.
  7. Is a very rich source of the vital mineral selenium.
  8. Saturated fats in butter have strong anti-tumor and anti-cancer properties.
  9. Butter contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster
  10. Vitamin D found in butter is essential to absorption of calcium.
  11. Protects against tooth decay.
  12. Is your only source of an anti-stiffness factor, which protects against calcification of the joints.
  13. Anti-stiffness factor in butter also prevents hardening of the arteries, cataracts, and calcification of the pineal gland.
  14. Is a source of Activator X, which helps your body absorb minerals.
  15. Is a source of iodine in highly absorbable form.
  16. May promote fertility in women.9
  17. Is a source of quick energy, and is not stored in our bodies adipose tissue.
  18. Cholesterol found in butterfat is essential to children's brain and nervous system development.
  19. Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital component of cell membranes.
  20. Protects against gastrointestinal infections in the very young or the elderly.
Source: The 20 Health Benefits of Real Butter, Body Ecology

Further Reading

1. "Why Butter is Better" by Sally Fallon and Mary C. Enig, PhD
2. "The Skinny on Fats" by Sally Fallon and Mary C. Enig, PhD



Sunday, September 22, 2013

{All Natural} Pumpkin Pie Sugar Scrub

Greetings wellness lovers!

Today I have a very special guest blogger... my dear sister Alyssa from Alyssa's Cooking Adventures! She has a heavenly health and beauty recipe to share with you! Mmmmm... I almost want to eat it!


Pumpkin Pie Sugar Scrub
by Alyssa Craft
It is officially fall! That means that we can all consume pumpkin-flavored and pumpkin-scented EVERYTHING without guilt. Or maybe you never felt guilty, but it felt wrong to me if I was craving something pumpkin-flavored in August. Fall is one of my favorite seasons so I like to indulge in it to the fullest.

To kick off fall, I wanted to create something with ingredients I already had around the house. I settled on making a pumpkin face scrub. This face scrub is very easy to make as it only requries a few ingredients. I prefer homemade face scrubs because store-bought scrubs typically have a long list of chemicals which is not good if you have sensitive skin like me. 

The benefits of this pumpkin scrub include:
Exfoliation: This helps to remove dead skin cells that can leave skin looking dry, resulting in brighter and softer skin.
Moisturization: The jojoba oil used in this recipe has a similar structure to sebum, allowing it to absorb easily into your skin.
Acne-control: Coconut oil has antimicrobial properties that can help destroy acne-causing bacteria. This may help in preventing future breakouts.
***
Pumpkin Face Scrub
Prep time: 
Total time: 
Ingredients
  • ¾ c. brown sugar
  • ½ tsp. pumpkin pie spice
  • ½ tsp. cinnamon
  • pinch of nutmeg
  • pinch of cloves
  • 2 tbsp coconut oil
  • 1 tbsp jojoba oil
Instructions
  1. Bring oils to liquid state if they are cold.
  2. Mix all ingredients together.
***

I hope you enjoy this recipe. If you are up to it, get creative and experiment with different oils, scents and even sugars. Also, feel free to stop by my blog for more fall recipes to come!

Friday, September 6, 2013

Is it Really "Paleo?"

Well, hello there wellness lovers!



As I sit here blogging from the middle of the woods, haha... just kidding, I am actually "condo camping" with my fiance and family in Mammoth Lakes, CA for our annual summer vacation... I am excited to share with you, an excellent article about the paleo diet! 

For those of you that have been readers of "Taste for Healthy" since 2010, you may remember that I was 100% vegan.

However, after graduating from the Institute of Integrative Nutrition... I became a complete believer (and follower!) of the paleo diet. 

(I really did not believe it at first when they said "the students who come to Integrative Nutrition as vegans usually graduate the program eating meat!")

Anyways... I am honored to introduce you to to Virginia Cunningham, a freelance writer from southern California who specializes in health, wellness, and nutrition.

Is it Really "Paleo?"

by Virginia Cuningham

peleo1
Image Courtesy of Suat Eman
What is the Paleo diet?

Paleo is short for “Paleolithic” and it is also known by other names, such as the Hunter-Gatherer diet and Cave Man Diet.

During the age when farming first began is when people’s diets began to look similar to the modern day diet. According to the Paleo diet, today’s farming processes are not the best way of providing nutrition for our bodies. The Paleo diet follows the premise of what our ancestors ate long ago, before the farming age, and it is the proper diet to accommodate our genetic makeup. Thus, it is best to mimic this particular diet today. Those on the Paleo diet already, or are those who are considering the Paleo diet, should be aware of some of the foods that this particular diet deems unhealthy or insufficient.

Meat 
A predominant amount of the Paleo diet is meat-based. It is important to know that studies show that a diet high in red meat poses many health risks. Additionally, while the diet opposes processed meats, such as hot dogs, sausage and lunch meats, it allows for the consumption of other meats, like grass-fed beef, clams, salmon and venison steaks. Bacon is high in cholesterol and high in fat, which can impact heart health. It also contains nitrate, a food preservative that has been shown to be detrimental to one’s health. Those on the Paleo diet may eat bacon; however, just be sure to select the right kind of bacon and prepare it correctly.

Eggs
Despite the myth that eggs are high in cholesterol, eggs are an absolute staple to the Paleo diet, especially since they are rich in omega-3 fatty acids, selenium, vitamin A, vitamin D, B vitamins and some minerals. They can be prepared in a variety of ways; however, when overcooked, the oxidized cholesterol in eggs may lead to chronic inflammation.

Fats 
The Paleo diet encourages a high protein diet is rich in monounsaturated fat; however, it is the type of meat and fat consumed which makes the difference for the Paleo diet. Monounsaturated fats lower blood cholesterol and help in the prevention of atherosclerosis. Polyunsaturated fats are also prevalent in the Paleo diet as they are rich in omega 3s (found in oils in fish, like salmon). The standard consensus is that fat leads to heart problems. It would be a good idea to see your doctor to monitor your labs and blood levels before and after being on the diet to see its effect on your body. Also, while avocados are good for combating bad cholesterol, they are high in fat as well.

Legumes 
Although legumes, such as peanuts, are not considered to be “junk food”, they contain phytic acid, which binds to nutrients in the food and prevents your body from absorbing these nutrients. Beans and legumes stop your body from getting the nutrients that other Paleo-acceptable foods contain.

Added Sugar 
Sugar is sugar. For instance, some think that agave syrup and honey are accepted in the Paleo diet; however, it still contains sugar. Avoid high sugar foods as they provide unnecessary and unhealthy fuel for the body. Almost all processed foods contain sugar, including low-fat dressing, mustard, ketchup, dried fruit, breakfast cereals, yogurt and, above all, fast food. If you want to lose weight, you need to cut down on these from your diet.

Nuts
Avoid processed nuts that contain salt and hydrogenated oils. Furthermore, avoid macadamia nuts and pecans as they have the lowest amount of protein and are high in fats. In general, some people encourage that you eat as much as you want of the approved foods on the Paleo diet – that means no portion controlling. However, your body does not need all of that food. It needs only enough to provide you with energy. It is important to monitor the impact of the diet on you to ensure you are doing what is best for your body type.

Virginia Cunningham is a freelance writer from the Los Angeles area whose writing specializes in personal health, fitness and healthy cooking. When starting a diet, she is always sure to be well-informed what a particular diet involves.



Friday, April 12, 2013

The Benefits of Himalayan Salt!

Greetings wellness lovers! 

Today I wanted to share with you the benefits of Himalayan salt! If you are like me, you probably heard that 'salt was bad' and may have even tried a low-salt diet for many years. However, like many other things I have been learning lately... ;) the truth is actually different than what we've been told.





Despite the fact that so-called "nutritional experts" and government regulators have given salt a bad rap for decades, scientific studies have not been able to prove that low-sodium diets are beneficial. In fact, they actually have been showing the opposite.

Salt is actually an essential nutrient, and was valued as gold among early African and European explorers. However, it is important to realize the difference between natural salt and processed salt. (For more info on the difference, I highly recommend reading this article by Dr. Mercola.)

But what about the DASH Diet for reducing hypertension? You may be wondering... Well, something interesting about that diet is that yes, while it is low in sodium, and has been used to lower blood pressure in individuals with hypertension, it is also low in sugar. Dr. Mercola explains how salt has actually been getting the blame for the effects of sugar here.

So what is Himalayan salt?

Himalayan salt aka "white gold" contains 84 natural elements and minerals found in the human body, inlcuding iodine, and is considered to be the purest form of salt on the planet. It is millions of years old and is mined deep from within the Himalayas, where it's been protected from contaminants of the modern world. 

The Benefits of Himalayan Salt:

  • Regulates the water levels within the body for proper functioning
  • Promotes stable pH balance in the cells, including brain cells
  • Encourages excellent blood sugar health
  • Aides in reducing the common signs of aging
  • Promotes the increased absorption capacities of food elements within the intestinal tract
  • Aides vascular health
  • Supports healthy respiratory function
  • Lowers incidence of sinus problems, promoting over-all sinus health
  • Reduces muscle cramps
  • Increases bone strength
  • Naturally promotes healthy sleep patterns
  • Creates a healthy libido
  • In combination with water, it is necessary for blood pressure regulation
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically-treated salt
  • Reduces chances of developing kidney and gall bladder stones when compared to common chemically-treated salt
Pretty awesome, right?!

I hope you have a great day! And happy Friday!!

xoxo,
Ashley

Sources:
Dr. Mercola "Avoiding This 'Forbidden Food' Could Make You Moody"
Dr. Mercola "Add this Seasoning to Your Food Daily, Despite what Your Doctor Says"
Natural News "Why Himalayan Pink Crystal Salt is so much better for your health than processed table salt"
The Global Healing Center "The Benefits of Himalayan Salt"

Monday, April 1, 2013

Spring Detox Guide Review

Greetings wellness lovers!

I hope you had a happy Easter! Hopefully you were able to enjoy the spring weekend in the company of family and friends. :)

If you indulged a little more than you should have, then you may be interested in completing a cleanse to jump-start your system and get you back on track!

Just yesterday, I learned about a new detox guide for spring, created by my nutrition school, the Institute for Integrative Nutrition.


Since I am always very interested in new ways to renew my health and overall well-being by using healthy foods and lifestyle changes, I figured you just might be as well!

I thought I would do a little review for you. :)


What I love about this detox guide is that is does not recommend anything too intense such as fasting or juice fasting.

Don't get me wrong, I believe those types of cleanses can be beneficial... but as someone with a busy schedule and many obligations, a more gentle cleanse that still allows food is more of what I am looking for at this moment. :)

Why complete a cleanse?

1. Transition your body from heavy winter foods to seasonal, lighter spring foods.
2. Boost your mood, energy, and productivity by reducing inflammation.
3. Shed excess weight and eliminate toxins to feel light and fresh this summer.

The Spring Detox Guide covers:
  • foods to enjoy
  • foods to eliminate
  • a grocery shopping list
  • 3 days of recipes for breakfast, lunch, and dinner

Also included, (and this is perhaps my favorite part)... are the many benefits of the ingredients you will be creating your detoxing meals with!

You will learn about the many benefits of honey dew, lime, basil, broccoli, fennel, apple, kale, lemon, yellow onion, quinoa, flaxseed, cherries, red onion, apple cider vinegar, sunflower seeds, avocado, zucchini, garlic, cucumber, celery, ginger, parsley, scallions, tomatoes, asparagus, almonds, and extra virgin olive oil!

Here is a sneak peak of just a few of the delicious recipes you will be enjoying...

Massaged Kale Salad
Skin Glow Smoothie

Quinoa Tabbouleh
Tempted yet? ;) I think you will be pleasently surprised with the many benefits and healthy, delicious recipes of this gently spring cleanse.

You can get it here. (P.S. did I mention it is completely complimentary?!)

Let me know if you end up giving it a try!

I hope you have an excellent week! :)

xoxo,
Ashley


Friday, March 8, 2013

Thankful for Integrative Nutrition

Well, hello there wellness lovers!

As many of you know... enrolling at The Institute for Integrative Nutrition was a life-changing experience for me. I didn't know exactly 'what' I wanted when I started, but I did know that I wanted to become an entrepreneur in an area I was passionate about: nutrition and all things wellness related! 


It's been a little over a year since I graduated... and well, I am excited to say that I have reached my larger goals of becoming a wellness entrepreneur, earning a pretty decent living doing what I love. The 'what' part just keeps transforming and has been getting better and better every day. Seriously, doors that I had no idea existed have opened since making the decision to enroll at IIN. 

It's been said that "whatever you want, IIN provides the stepping stones and framework to get you there." I have realized that this is right on. When I enrolled at Integrative Nutrition, I was very unhappy... feeling tied to a job with a schedule that was less-than-ideal (nights + weekends), which I was also over-qualified for. I had just graduated with my bachelor's degree in Recreation Management at the start of "The Great Recession", and was pretty much panicking, thinking: I went to college for this?!

I almost get teary-eyed when I think about what my life would be like if I hadn't randomly stumbled across IIN in one of my interesting Google searches. ;) It is the best feeling in the world to know that I am in charge of my own destiny... and now, thanks to IIN, have the skills and connections to make my goals happen.

Just this past week, I was able to visit my sister with my family in Oregon. The entire time, I couldn't stop thinking about how lucky I was to be able to decide to take off on a long road trip, without having to ask anyone's permission for time off!

Wine-tasting in Oregon. That's me on the right and yes, that is wine... not my favorite apple cider vinegar drink. ;)
 ***
If anyone out there is thinking about embarking on Integrative Nutrition's life-changing journey, one might be interested to know that IIN has recently partnered with Goddard College to apply Integrative Nutrition's studies towards Goddard College's undergraduate and graduate programs.

As a graduate of IIN's Health Coach Training Program, students who enroll in Goddard's Health Arts and Sciences graduate program are eligible to receive a $1,500 scholarship each semester. (You can learn more about Goddard's Health Arts and Sciences graduate program here.) Pretty awesome. IIN is the real deal.

If you or anyone you know of is interested in attending IIN, please feel free to reach out. :) My email is TasteforHealthy@gmail.com, and I am always happy to share my experience + insight!


I hope you have a happy Friday, and... an even better weekend!!

xoxo,
Ashley

Wednesday, February 27, 2013

20 Health Benefits of Cinnamon!

Greetings wellness lovers!

Today I came across an interesting little gem of a pin, that I thought my fellow 'nutrition geek' peeps would enjoy! :)


Well, I am getting ready to embark on a road trip to visit my sister in Oregon... so I will keep this post short + sweet today! (Literally, haha... as cinnamon is actually "sweet!")

xoxoxo,
Ashley


Tuesday, February 19, 2013

Six facts you need to know about eating oils and fats

Originally posted Friday, February 15, 2013 by Jonathan Benson, NaturalNews.com

One of the most widely misunderstood food groups today, oils and fats can be both crucial and detrimental to your health, depending on what type they are and how they are processed. But with so many inconsistencies and mistruths emerging from health authorities and the mainstream media on the issue, it is difficult for many people to effectively decipher between the two. So to help clarify, here are six important facts you need to know about oils and fats that will change the way you view this food category, and hopefully improve the health of you and your family:

1) Saturated fats are important for brain health. Butter, coconut oil, lard, and various other types of saturated fat are constantly being demonized as artery-cloggers and heart-stoppers, but nothing could be further from the truth. A large percentage of your brain is composed of both saturated fat and cholesterol, which means this vital organ needs saturated fat in order to function properly. Omega-3 fatty acids, which have gained considerable attention in recent years for their importance in brain health, actually require the presence of saturated fats for proper assimilation. (http://www.naturalnews.com/027865_saturated_fat_health.html)

Similarly, your bones require saturated fats as well in order to effectively transport bone-building calcium and other important minerals throughout your body. And in the case of grass-fed animal fat and coconut oil, saturated fats impart natural antifungal, antibacterial, and antiviral benefits to your body, as well as necessary lauric, myristic, and caprylic acids, all of which are crucial for boosting immunity and fighting off infections.
(http://www.naturalnews.com/026819_lauric_acid_coconut_oil.html)

2) Most vegetable oils are unhealthy, cause systemic inflammation. On the flip side, vegetable oils like soy, canola (rapeseed), safflower, sunflower, and corn, all of which are touted in the mainstream as healthy alternatives to traditional saturated fats, promote chronic inflammation throughout the body. Science continues to show that mono and polyunsaturated oils are loaded with omega-6 fatty acids, an abundance of which can lead to chronic pain and disease. Substituting vegetable oil in place of saturated fat also deprives your body of the fat it truly needs to stay healthy. (http://www.naturalnews.com/035015_PUFAs_health_fatty_acids.html)

3) Many oils go rancid when cooked with high heat. Many Americans consider olive oil to be one of the healthiest oils available, and rightly so, as this plant-based fat can help prevent heart disease and protect bones. But olive oil can also go rancid or even become toxic when heated above about 374 degrees Fahrenheit (190 degrees Celsius) because it is in a class of oils with a low smoke point. Other low smoke point oils include macadamia nut oil (around 392 degrees Fahrenheit) and flax seed oil (around 225 degrees Fahrenheit), and most unrefined oils. (http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm)

4) Canola oil almost always contains dangerous trans fatty acids. Canola oil was first introduced into the American market back in the 1980s, and major food corporations like Cargill have spent countless millions convincing people that it is healthy. But what the industry has failed to mention is the fact that the processing techniques used to refine canola oil almost always produce harmful trans fatty acids as a byproduct. In fact, tests in animals have shown that canola oil consumption can lead to vitamin E deficiency.

"[M]ost of the omega-3s in canola oil are transformed into trans fats during the deodorization process," explains a Weston A. Price Foundation (WAPF) piece on the dangers of canola oil. "[R]esearch continues to prove that the saturates (in saturated fat) are necessary and highly protective," it adds, noting that canola oil is a monounsaturated fat.
(http://www.westonaprice.org/know-your-fats/the-great-con-ola)

5) Many of the oils recommended by health authorities are genetically-modified (GM). Another factor to consider in the pursuit of healthy oils and fats is whether or not they have been genetically-modified (GM). Many of the oils and fats recommended by health authorities as superior -- these include canola, soy, corn, and cottonseed -- are made from GMOs, which are increasingly being linked to causing organ damage, digestive problems, and cancer. (http://www.naturalnews.com/GMOs.html)

Most of the healthiest oils and fats available, on the other hand, are non-GMO, but some of them you may not have heard of as they are largely ignored by the mainstream. These include hemp, macadamia, sesame, pumpkin seed, walnut, almond, pecan, flax seed, avocado, and coconut oils, all of which have their own unique health properties. (http://www.naturalnews.com)

6) Many 'cold pressed' cooking oils have been heated, treated with toxic chemicals. The idea behind so-called "cold pressed" oils is that they are healthier and have more of their nutrients intact as a result of not being heated. But according to Dr. Udo Erasmus, author of the book Fats That Heal, Fats That Kill, many cooking oils labeled as "cold pressed" have actually been cooked or treated with toxic solvent chemicals like hexane, rendering them potentially toxic.

The best and safest cooking oils, he says, are those that are expeller pressed using low temperatures, and pressed from organic seeds and nuts. True non-denatured oils will also be protected from light, oxygen, and heat during the production process, and usually come in solid, dark glass bottles that are labeled "unrefined." (http://lifespa.com/2012/07/dont-use-these-oils/)

Sources for this article include:

http://www.mindbodygreen.com

http://www.mindbodygreen.com/0-7592/5-fats-that-dont-make-you-fat.html

Friday, February 15, 2013

Career in a Year? Integrative Nutrition Is Breaking the Traditional University Mold

Joshua Rosenthal, founder of Integrative Nutrition

by Cheryl Snapp Conner, originally published on February 4, 2013, Forbes

Here’s the story of a highly successful entrepreneur, Joshua Rosenthal, and his organization The Institute for Integrative Nutrition (IIN), who is actively setting a new direction for post-secondary education. With no prior business or MBA background (Rosenthal’s degrees are in academia), he’s breaking the rules of traditional management as well, yet his company is achieving phenomenal growth. In many respects, coming from a non-MBA background is perhaps a net plus—John Greathouse wrote compellingly about the reasons most MBA’s actually fail at startup companies here.

Now 20 years old, IIN is comprised of some 150 employees in the Flatiron District of New York. The program has produced 20,000 graduates worldwide. IIN has grown 30% per year over the past several years, even in (and perhaps especially in) the troubled economy, with a program that produces certified Health Coaches in the span of a year for a tuition cost of approximately $5,000.

What I find most interesting about IIN, however, is Rosenthal’s vision. His primary motivation is not profit (in fact at the end of his career he intends to give most or all of his assets away). Rosenthal is a quiet and spiritual individual whose driving agenda is to influence the world for good. The traditional model for post-secondary education simply got in the way. IIN consistently partners with similarly mission-driven organizations, and has already given $500,000 (so far) to charities and foundations around the world.

It would be fair to categorize Rosenthal as a full-on social entrepreneur. By his own admission he is not a capitalist, yet he is keenly aware that his school must meet traditional metrics in order to achieve his greater mission of promoting greater health and happiness in the world. For example,
the company just launched WellnessToday.com, a site with no advertising, to advance global wellness and health by providing cutting edge information on topics of nutrition, fitness, and relationships.

When Worlds Collide
Despite all the articles and schools of thought on the rules that make a company successful, Rosenthal is an example of someone who created a flourishing venture in a non-traditional process while generally ignoring standard management rules.

His sense of higher mission is certainly helpful. As we visit, I mentally walk through the rules I covered in the 5 Sure Signs a Startup firm will succeed – 1) has validated customers, 2) has a strategic perspective, 3) cash conservative, 4) operates with transparency, and 5) communicates well. I note the answers all appear to be yes.


However, Rosenthal describes his business strategy in a different way. When I ask about his model for business he shows me a Venn diagram on How to Be Happy in Business (the copy here included courtesy of Simon Kemp, @eskimon). The philosophy is simple and even obvious—the intersection of what you love with what you’re good at and what pays well is the area that produces the highest business (and personal) “win.”

IIN is privately held, but a little mental math of a profitable venture growing 30% per year produces impressive metrics by any commercial measurement stance. The company provided me with this information about the 20,000 students who have graduated so far:

 71% enroll with the intention of becoming a Health Coach
 64% enroll for personal development and enrichment
 56% enroll to improve their or their family’s health
 30% enroll to advance or supplement their current career

With their degrees:

 70% launch a health coaching practice while still a student.
 Of these students, 69% begin working with clients in a six-month program before graduation
 69% make an income through health coaching while still in school
 25% charge $100/hour

Out of curiosity, because I’m intensely interested in health and nutrition myself, I put the word out to my circle of fitness friends to see if any of them were familiar with IIN. I got an immediate response from a friend who graduated in 2012. She thoroughly enjoyed the program; so much so that she’s now continuing forward in the school’s Immersion Program that will provide her (free of charge) with advanced training on how to use her abilities to create her own business. The program is timely as she’s in the process of closing down a traditional brick and mortar business that is no longer profitable enough in the Internet economy—the IIN career training is helping her transition successfully to a new career.

Integrative Nutrition employees enjoy each other's company as they eat the healthy lunch IIN provides

Friends and Foes
Who wouldn’t welcome an organization like this? As I inquire, apparently traditional universities, somewhat understandably, resent the implications of a company that can produce graduates within a year that may be competing for jobs, in some cases, with graduates of their traditional 4-year programs.

Likewise, by its very nature IIN is destined to be at odds with purveyors of non-health products such as the tobacco industry and its commercialized cousins. However, the company’s alliance with traditional academia has become increasingly strong, even as the company upsets the economic apple cart on which they rely.

Dr. Greg Braxton-Brown, teaching and learning coach for IIN, notes that the Health Coach certificate program IIN provides is an entirely different entity than the traditional programs that are predominantly science and research based. In contrast, IIN’s program is a practical and “integrated” (thus the name) analysis of nutrition programs that provides understanding, application, and applied learning of traditional and holistic programs. Its goal is to 1) help people identify the dietary principles that will be most effective for them, and 2) assist practitioners in applying their knowledge to a coaching or teaching job or to the independent business the program can help them create.
IIN does not eschew traditional education, Braxton-Brown notes, citing a fairly extensive list of college and university partnerships. IIN has submitted its curriculum to the National College Credit Recommendation Service (NCCRS), an agency of the University of the State of New York, who examined IINs curriculum and coursework and determined how it compares to traditional college coursework. The agency has concluded that IIN’s Health Coach Training Program (HCTP) is equivalent to 29 college credits.

Braxton-Brown reports that IIN has a continuing education partnership with the State University of New York and the California State University, the nation’s two largest university systems. Purchase College of SUNY and Long Beach of the California State University currently both grant 42 CEUs for completion of HCTP.

A yoga instructor conducts classes for employees on site

Many colleges and universities accept IIN credits in transfer. IIN also has a unique partnership with Goddard College for a fully articulated Bachelor of Art and Master of Art degree programs that build on IIN teachings. While it is still a few years away, he notes that IIN is building a PhD partnership program as well. Many students who come to IIN have a bachelor’s degree or even a graduate degree already in hand, he says, and are looking for specific subject matter to supplement their traditional training or to assist them in turning an avid interest into a full time or supplemental career.

From the Beginning
I asked Rosenthal how, as an academic whose interest and focus was never on business, he came to found and lead a rapid growth organization. He shared parts of his story with me. Other aspects are perhaps personal enough to warrant finding the opportunity to meet Rosenthal and his organization yourself. Perhaps I will share more of that interview on another day.

Rosenthal was always intrigued by different approaches to nutrition. After 10 years studying and teaching macrobiotics, he realized the very foods this protocol says are bad for you, such eating garlic, oranges, or drinking plenty of water, are considered supremely healthy by other programs. The dichotomy launched him into years of research to discover for himself what he could stand behind and advocate as true.

The academic side of his nature compelled him to scientifically research all major dietary theories—high protein, low protein, high carb, low carb, vegetarian, vegan, raw foods, etc.—in all, he has analyzed more than 100 prevailing nutritional methodologies.

In his quest for discovery, he concluded that most every program contains points of merit, but that for most people no single dietary theory will provide every answer. Likewise, the same diet that helps an individual achieve optimum health could actually become their downfall over time if followed too strictly.

He noticed that people following very different dietary theories were equally healthy. Nutrition is the only science where some people’s experience can produce outcomes that are opposite of what others have proven. Thus, the approach to his program (and the theme of his book – Integrative Nutrition—available from Amazon or from the IIN site) and his core principle of bio-individuality. Bio-individuality is what it sounds like. There’s no one-size-fits-all diet, IIN maintains, and one person’s food could be another one’s poison. In 1991 Rosenthal taught his first live class in New York City. The Integrative Nutrition program is now available online with students around the globe.
Students participate online and by phone making it possible to study anytime and anywhere. The school also conducts free live conferences several times a year in New York City.

This is the way to celebrate a graduation. Rosenthal and students enjoy a live IIN event.
A walking tour through the company’s headquarters unveils a culture like no other business I’ve encountered before. The atmosphere is quiet–even serene. The employees are energized and visibly healthy.

The sunny rooms are a surprising contrast to the Manhattan scenes at the street level below. In the main area there is a commercial kitchen, where the business prepares an organic breakfast, lunch and snack that it provides for the employees free of charge, every day. The open space lunchroom space doubles as a meeting and conversational area. And at 5:30 pm, they offer nightly yoga classes with specialized trainers.

Megan, the team member who guides me (everyone is on a first name basis at IIN)—notes that while it’s not required that employees stay on site, they are encouraged to enjoy the company provided amenities and to get better acquainted with each other as friends over lunch. A massage therapist comes regularly. On the day I visit, the company-provided chiropractor has just left, Megan tells me, and I can see various team members stretch in delight. This is clearly not a typical corporation in any respect.

For the future—Rosenthal acknowledges that he fully expects his personal vision for IIN and the traditional constructs of capitalistic business will continue to bump and collide. He is up for the
challenge, although he anticipates the need and welcomes the help of others who are like-minded. He views the additional press his company’s growing presence will bring with mixed emotions. “I’m not sure I like the attention,” he acknowledges—“But if it gets people thinking about ways to live a healthier and happier life, then that’s good. Maybe my mother will see it, and if she does—it’s my hope she’ll be proud.”

Cheryl Snapp Conner, founder and managing partner of Snapp Conner PR, has more than 22 years of experience in public relations for leading technology firms.

Joshua Rosenthal has also published a book called "Integrative Nutrition: Feed Your Hunger for Health and Happiness." It's available for complimentary download here!

If you have any questions about The Institute for Integrative Nutrition, or would just like to talk to an alumni of the program, I am always happy to share my personal experience + insight! My email is tasteforhealthy@gmail.com.

xoxoxo,
Ashley