Author: Cara

Traditional Medicinals Tea info for wellness

11 Plants for Wellness

by Cara, posted in Articles

Those mints offered at the end of your meal have a story to tell. They’re modern day descendants of the peppermint plant, also known as Mentha x piperita. In the past, it was widely known that peppermint aided digestion.

When did people start using manufactured products more than home remedies? It wasn’t that long ago. Most of our great-grandparents relied almost entirely on plant allies for wellness.

Some people, thankfully, never forgot the power of the plants. In 1974, Traditional Medicinals was founded with a goal to pass along centuries-old herbal wisdom and a vision for the rebirth of herbalism in North America. Forty-five years later, the company is still passionate about connecting people with plants through high-quality herbal products formulated by herbalists.

Here are 11 plants Traditional Medicinals love, all of which are easy to use at home to support health and wellness:

Click here to learn more.

Sponsored by Traditional Medicinals.

Reishi Mushrooms Tea by Traditional Medicinals

Wellness with Reishi Mushroom

by Cara, posted in Articles

For centuries, cultures around the world have revered mushrooms in spiritual ceremonies, as a staple food, and as powerful sources of herbal medicine. With over 1.5 million species identified, only a fraction have been distinguished as “medicinal mushrooms.” Among this group reigns reishi – known to many as the “Queen of Mushrooms” or “Mushroom of Immortality.”

Living up to its illustrious titles, reishi’s wellness benefits have been touted for 4,000 years by eastern sages, Chinese emperors and holistic practitioners alike. Today, there is a good deal of research on reishi and its therapeutic potential in supporting the immune system. With widespread use in supporting a normal immune response, reishi also helps keep the body in balance.*

As an adaptogen, reishi has a deeply rooted history of use to reinforce the body’s capacity to adapt to stress, and as a result, support a healthy immune system.* Understanding reishi’s ability to affect change over time, traditional Chinese practitioners administered reishi as a daily tonic to fortify the body and balance Qi (vital energy).

Traditional Medicinals’ Reishi with Rooibos and Orange Peel tea captures the power of reishi in a surprisingly delightful sweet and citrusy blend. Unlike the white button mushroom’s familiar “shroomy” taste, reishi’s flavor profile is earthy, robust, and grounding. Traditional Medicinals’ herbalists masterfully paired reishi with the natural sweetness of rooibos and bright citrus peel. The result is the perfect grounding cup of tea for all times of the day.

Medicinal mushrooms are not only good for supporting our health, but also for positively impacting the environment. Today, mushrooms are being studied in fascinating research related to environmental clean-up, sustainable building materials, and even saving the honeybees.

For sustained immune support, consider adding this dose of wellness to your daily health routine throughout the year. Its deeply grounding nature makes it suitable for any time of day. For an acute immune boost, reach for Echinacea Plus or Echinacea Plus Elderberry – both featuring herbs to fire up the immune system in the moment you need it most.*

Pour yourself a mug and drink to good health with the “mushroom of immortality.”

Sponsored by Traditional Medicinals

Eating Right with Less Added Sugars

by Cara, posted in Articles

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Sugar is found naturally in some foods and drinks, like fruit and milk, but it is also added to many of them. Added sugars give these items a sweet taste. Most Americans get too many calories from added sugars and over time this may affect their weight and health.

Many people think of desserts as the main source of added sugars, but many foods and drinks may contain added sugars. For example, sweetened drinks like regular soft drinks, some fruit drinks and energy drinks are all sources of added sugars. Snack foods, like crackers, and even ready-to-eat foods, like pizza and pasta sauces, can be made with added sugars. Some people may also add sugar to what they eat and drink, like sprinkling sugar
over cereal or pouring flavored creamer in coffee.


How to Identify Sources of Added Sugars
The new and improved Nutrition Facts labels can help you identify sources of added sugars. You can also review the ingredients list. The ingredients that appear first are in the largest amount. Be sure to look for foods and drinks that don’t have sugar (or some other sweetener) listed as the first ingredient. Other examples of sweeteners and sources of added sugars include: brown sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, honey, maple syrup, molasses, sucrose, white granulated sugar.

Sources of added sugars often lack nutrients needed for good health, while foods and drinks that contain natural sources of sugar provide nutrients, like vitamins and minerals. For example, fruits like strawberries are a great source of vitamin C, and milk provides vitamins A and D and calcium.

It’s not necessary to avoid all sources of added sugars. The problem is that many of us include too many sources of added sugars or eat and drink larger amounts than is recommended. When this happens, there is less room for more nutritious foods and drinks.

If you have a taste for something sweet, try eating some fruit first. When you’re thirsty, reach for milk or water. Other ways to reduce sources of added sugars include: making or buying healthier version of baked goods; including foods and drinks with added sugars less often; and eating or drinking smaller amounts.

Tips on How to Reduce Sources of Added Sugars

· Sweeten low-fat plain yogurt with fresh,
frozen or canned (in its own juice) fruit
in place of fruit-flavored yogurt.

· Add cinnamon and dried fruit to plain
cooked oats instead of using instant
flavored oatmeal.

· Encourage healthier drinks like plain
milk and water for young children.

· Substitute 100% fruit juice for fruit punch
and other fruit-flavored drinks for older
children.

· Switch from sweetened to unsweetened
applesauce.

· Drink plain low-fat milk instead of
chocolate milk.

· Use jams and jellies with no sugar added.

· Enjoy a homemade smoothie with frozen
fruit, low-fat milk and yogurt in place of
ice cream.

· Quench your thirst with water or plain lowfat
milk instead of sweetened beverages,
like energy, soft and sports drinks.

Include healthier choices from the MyPlate food groups in place of foods and drinks with added sugars to better meet your nutrient needs.


Visit www.ChooseMyPlate.gov for more information.

©2019Academy of Nutrition and Dietetics.

Eating Right on a Budget

by Cara, posted in Articles

Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat. Here are some budget-friendly tips for eating right.

Cook more, eat out less
Eating out can be expensive, and many foods can be
prepared for a lot less money (and healthier) at home.
Pre-packaged foods, like frozen dinners and
packaged pasta or rice mixes can also add up when
you calculate the cost per serving. It’s better to find
a few simple and healthy recipes that your family
enjoys and save convenience items and eating out for
special occasions.

Plan what you’re going to eat
Deciding on meals and snacks before you shop can
save both time and money. Review recipes and
make a grocery list of what ingredients are needed,
then check to see what foods you already have and
make a list for what you still need to buy. Plus,
when shopping with a list you will be less likely to
buy things that are not on it. To “Create a Grocery
Game Plan”, visit www.ChooseMyPlate.gov.

Decide how much to make or buy
Making a large batch by doubling a recipe will save
time in the kitchen later on. Extra portions can be
used for lunches or meals later in the week, or
frozen as leftovers in individual containers for
future use. Plus, purchasing ingredients in bulk is
almost always cheaper.

Determine where to shop
Check the local newspaper, online and
at the store for sales and coupons,
especially when it comes to more
expensive ingredients, such as meat
and seafood. While at the store,
compare prices of different brands and
different sizes of the same brand to see
which has a lower unit price. The unit
price is usually located on the shelf
directly below the product.

Shop for foods that are in season
Fresh fruits and vegetables that are in
season are usually easier to get and
may be a lot less expensive. Frozen and
canned produce are also good options and
may be more affordable at certain times of the
year. Look for fruit that is canned in 100%
juice or water and canned vegetables that are
labeled “low in sodium” or “no salt added”.

Watch portion sizes
Eating too much of even lower cost foods and
beverages can add up to extra dollars and
calories. Use smaller plates, bowls and glasses
to help keep portions under control. Fill half
your plate with fruits and vegetables and the
other half with grains and lean meat, poultry,
seafood or beans. This is an easy way to eat a
balanced meal while controlling portions and
cost. To complete the meal, add a glass of fat free
or low-fat milk or a serving of fat-free
yogurt for dessert.

Focus on nutritious, low-cost foods
Certain foods tend to be less expensive, so
you can make the most of your food dollars
by finding recipes that use the following
ingredients: beans, peas, and lentils; sweet or
white potatoes; eggs; peanut butter; canned
salmon, tuna or crabmeat; grains such as oats,
brown rice, barley or quinoa; and frozen or
canned fruits and vegetables.

Make your own healthy snacks
Convenience costs money, so many snacks,
even healthy ones, usually cost more when
sold individually. Make your own snacks by
purchasing large tubs of low-fat yogurt or
cottage cheese and dividing them into smaller
containers. For trail mix, combine unsalted
nuts, dried fruit and whole grain pretzels or
cereal; store small portions in airtight
containers. Air-popped popcorn and whole
fresh fruits in season also tend to cost less
compared to pre-packaged items.

Quench your thirst with water
Water from the tap is a low cost way to
stay hydrated. Substituting plain water in
place of sweetened beverages can not only
save you money but also help you reduce
extra calories from added sugars.

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

20 Ways to Enjoy More Fruits and Vegetables

by Cara, posted in Articles

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and dietary fiber. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers,tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots,grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner.Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets,carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries,peaches or pears in a blender for a thick,sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli,squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple,apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans).Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus,baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

*See “Smart Tips to Build a Healthy Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

Heart-healthy foods.

How to Improve Your Heart Health

by Cara, posted in Articles

February is American Heart Month. It is never too late to start on your heart-health journey and starting is an important step everyone should take to live a longer and healthier life. Poor heart health can lead to many serious complications such as heart disease, heart attack, heart failure and even strokes. To many, it may seem difficult to start on this path to a healthier heart, but it is easier than most may think. Even small changes can make drastic reductions in your risk for cardiovascular diseases. The key takeaway: it takes a change in your diet and lifestyle long term to have a healthy heart.  Keeping up a healthy pattern is the only way to reduce the risk.

According to the American Heart Association, the important things to do in order to reduce risk for cardiovascular disease are:

  • Live tobacco free.
  • Eat less nutrient poor foods, which are foods high in calories and low in nutrients.
  • Eat a variety of nutritious foods. (see below!)
  • Try to only consume the number of calories that you will burn. To do this either eat less calories or exercise more. It is recommended to do 150 min of moderate exercise per week or 75 minutes of vigorous exercise per week.

While the above are great suggestions to get someone started on their journey to a healthier heart, these may seem like big tasks to accomplish. Here are some small steps to help you accomplish these goals:

  • Control portion sizes. Most of the time we eat way more than the suggested serving size without realizing it.
  • Incorporate more fruits and vegetables into meals and snacks. This will boost the amount of nutrients you are consuming and will help reduce the hunger and cravings for less nutrient dense foods.
  • Reduce your sodium intake.
  • Try selecting healthier alternatives such as whole grains or low-fat options.

Here are a few heart-healthy foods to try and incorporate more into your diet:

  • Fish
  • Nuts
  • Berries
  • Seeds such as flaxseeds and chia seeds
  • Oats
  • Legumes (beans and lentils)
  • Soy (tofu or edamame)
  • Dark chocolate
  • Fruits (oranges, cantaloupe, papaya)
  • Dark leafy greens (spinach, kale)
  • Vegetables (carrots, sweet potato, red peppers, tomatoes, broccoli, asparagus)
  • Whole grains
  • Avocados
  • Olive oil
  • Garlic
  • Green tea

Sources:
health.clevelandclinic.org
heart.org
mayoclinic.org
healthline.com

Healthy habits: exercise, food, wellness.

New Year, New You!

by Cara, posted in Articles

January is often the time of year when people make New Year’s Resolutions, which typically focus on health, weight loss and exercise.  However, many people do not stick to these resolutions for very long, and become frustrated or unmotivated. 

This year, take a new approach to your resolution!  Whatever your goal (weight loss, more exercise, quitting a bad habit such as smoking, etc) start small and build healthy habits throughout the year that will help you reach your goal. Changing habits or trying to lose weight will be a challenge, but should not create an atmosphere of frustration, resentment or failure.   Below are some tips to start you on your new journey to a new you!

  1. Choose a reasonable health goal:
    • Start with a goal that is reasonable and achievable.  Setting smaller goals that keep you moving to a larger goal can help to keep seeing results and keep you motivated.  Expect changes to take time and dedication.  This should become a lifestyle of wellness, not a temporary action.
  2. Small changes make a big difference:
    • Start with small changes to get you on your path to a new lifelong habit.
    • Starting with a restrictive eating plan can have short term results, but are often too difficult to follow long term.  If you want to lose weight, start with small changes- eating smaller portions, add fresh fruit and vegetables to each meal, only have dessert 2 times a week, drink water or sparkling water instead of high calorie drinks, eat more plant based foods, switch out regular pasta and bread for whole grain options, etc.
    • If you do not know how to start a fitness program, start with small actions- park farther from the building and use the stairs, take daily walks in the neighborhood, do simple exercises during commercials while watching TV, or join a fitness club or class and try something new!
  3. Expect the ups and downs:
    • Understand from the beginning that your wellness journey will have wins but also defeats, and you should not let a few setbacks take your eyes off the ultimate goal.  While going through any change, you may resort to old habits- such as over indulging in your favorite food, or skipping a workout for a couple days, or sneak one little puff from a friend’s cigarette.  Be honest with yourself and get motivated to do better the next day.  People who allow feelings of defeat and failure are more likely to give up.  Don’t give up, keep heading toward your goals!  Expect setbacks and have a plan to overcome them.
  4. There is power in numbers:
    • Enlist friends and family to be on the wellness journey with you.  Have a workout partner to help motivate you to show up at the gym.  Have a trusted person to be a cheerleader for you that can celebrate with you through the success but also help you to stay motivated through the struggles.
  5.  Knowledge is power:
    • Find trusted professional resources.  Make sure to find qualified people or websites that give science based recommendations.  Dietitians are the best resource for nutrition education. Fitness trainers are great resources for exercise recommendations.  However, be careful of people giving advice that is not their expertise, such as fitness trainers giving nutrition advice. As always, talk with your doctor about your wellness goals and plans. 
Vitamin C Rich Foods: Citrus, Broccoli, Strawberries

Tackle Cold & Flu Season with Vitamin C & Immune Support

by Cara, posted in Articles

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system.  Vitamin C is not made by your body, so it must come from foods you eat.  Vitamin C is found in many foods, not just oranges and orange juice.  Other sources of Vitamin C are citrus fruits, strawberries, kiwi, potatoes, tomatoes, green and red bell peppers, broccoli, and Brussel sprouts.  You can eat these foods raw or cooked.  However, prolonged exposure to heat or storage can cause nutrient loss.  To ensure the most nutrients, eat them as soon as possible after buying them, or if cooking them, steam or microwave them for a short time.

The RDA (Recommended Daily Allowance) varies by age and sex.  For adult men the RDA is 90 mg/day.  Adult women is 75 mg/day.  * Pregnant and lactating women have higher recommendations, smokers have an added 35 mg/day to RDA vs non smokers.

Below are the amount of Vitamin C in some popular foods:


(National Institute of Health, Vitamin C Factsheet for Health Professionals)

There is research that shows Vitamin C is necessary for growth and repair of tissue in the body, helps heal wounds, repair and maintain healthy teeth, skin and cartilage and improves the absorption of nonheme iron (the form of iron present in plant-based foods). Insufficient vitamin C intake causes scurvy, which is characterized by fatigue, inflammation of gums, widespread connective tissue weakness, and capillary fragility (when the smallest blood vessels, capillaries, become weak).

Vitamin C is an antioxidant, which fights free radicals in the body which can prevent or delay certain cancers and heart disease and promote healthy aging.  High doses of Vitamin C may be linked to shortening the length of cold symptoms.  However more research is needed and there are risk with high doses of Vitamin C supplementation, so check with your doctor.     

Pumpkin Spice Baked Oatmeal

Pumpkin Spice Baked Oatmeal

by Cara, posted in Recipes

Choose Pumpkins for Vitamin A, Antioxidants and potassium

Ingredients:

3 cups Old Fashioned Oats

1/3 cup Clearly Brown Sugar

2 teaspoons baking powder

1 teaspoon salt

1 1/2 teaspoons Clearly Cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon all spice

1/2 cup Clearly Raisins

3 eggs

1/2 cup pumpkin purée

1/4 cup Clearly Olive Oil

1 1/2 cups Clearly Milk (or almond milk)

1 teaspoon Clearly Vanilla

Directions:

Preheat oven to 350 degrees. Coat an 8×8 baking dish with Clearly cooking spray then set aside. Add all the dry ingredients to a mixing bowl then gently toss to combine. Add eggs, pumpkin, olive oil, milk and vanilla. Stir to evenly distribute contents. Add oatmeal mixture to the greased baking dish and bake in preheated oven for 40 to 45 minutes or until knife inserted in the middle comes out clean. Let cool for 10 minutes and serve. This baked oatmeal goes great topped with a little vanilla yogurt.

Office Featured Setting

Wellness Tips for Cough, Cold & Flu Season at the Office

by Cara, posted in Articles

We are coming into the heavy cold and flu season, so below are some healthy behaviors to keep in mind while working at the office. Choose wellness by following these 10 tips:

  1. Keep your hands clean by washing them often.
  2. Use sanitizer or disinfectant wipes after sneezing, or even after just touching your nose.
  3. If you feel you may be coming down with something, expand your personal space boundaries.
  4. Let others know you may be contagious.
  5. Don’t touch!  It is really that simple.  If you are sick, avoid touching anyone or anything as much as possible. If your co-worker moves towards you to shake hands, refrain and let them know you are sick. (It’s not rude – it’s considerate!) Try not to touch your nose or eyes. It’s better to play it safe then spread your sickness to your co-workers.
  6. Keep your desk well supplied with cold medicine, hand sanitizer, tissues, pain relievers, disinfecting wipes and cough syrup. Wipe down your phone, keyboard and desktop at the end of the day and even twice during the day to prevent the spread of germs.
  7. As you move around the office, try to minimize the number of surfaces that you touch in communal areas. Typical spots include:
    • Break rooms
    • Kitchens
    • Restrooms
  8. Stay home if you are running a fever.  This is the best indicator of being contagious, and you put others at risk if you come into work. Here are some other tips from WebMD to help you consider whether or not you are too sick for work.
  9. If you are sick and can’t make it into work, notify your boss and let her know you don’t want to spread the germs to others at your workplace.
  10. Consider getting a flu shot.  According to the CDC, an annual seasonal flu vaccine is the best way to help protect against the flu.