Articles – Page 3 – Choose Wellness

Colon Cancer Awareness & Your Digestive Health

February 18, 2021 by Cara, posted in Articles

According to Prevent Cancer® Foundation, this year, more than 145,600 people will be diagnosed with colorectal cancer and more than 51,000 will die of the disease.

Risk Factors:

Colorectal cancer is more common as you age. However, colorectal cancer in adults younger than 50 is on the rise, but it’s seen more in people age 50 and over. Other risk factors include having:

▫Inflammatory bowel disease such as Crohn’s disease or ulcerative colitis.
▫A personal or family history of colorectal cancer or colorectal polyps.
▫A genetic syndrome such as familial adenomatous polyposis (FAP) or hereditary non-polyposis colorectal cancer (Lynch syndrome).

Lifestyle factors that may contribute to an increased risk of colorectal cancer include:

▫Lack of regular physical activity.
▫A diet low in fruits, vegetables and whole grains.
▫A diet high in red meat (such as beef, pork or lamb) or processed meat (such as bacon, sausage, hot dogs or cold cuts).
▫Overweight or obese, especially for those who carry fat around their waists.
▫Excessive alcohol consumption and smoking.

Prevention:

Almost all colorectal cancers begin as precancerous polyps (abnormal growths) in the colon or rectum. Colorectal cancer screening can find precancerous polyps so they can be removed before they turn into cancer; therefore, preventable if removed in time. Screening can also find colorectal cancer early, which increases the chance that treatment will be more effective. Start screening at age 45 if you’re at an average risk, but if you have certain risk factors, you may need to start screening sooner or get screened more often—talk to your health care professional.

Diet:

Research is underway to find out if changes to your diet can reduce your colorectal cancer risk. Generally, experts encourage eating lots of fruits, vegetables and whole grains, limiting red meat, and avoiding processed meat for a healthy diet.

Incorporating more fruits and veggies into your day can seem difficult, but if you focus on eating 1-2 servings at meals and include them at snacks, you will easily be on your way to meeting your intake requirement.

Try fruit and even vegetable-packed smoothies for breakfast or snacks. Add berries to cereal or yogurt. Eat salads for lunch. At dinner makes two choices of a fruit or veggie for a side dish. Add extra veggies to casseroles or pasta. Don’t forget: can and frozen fruits and veggies count as a serving, so mix it up by using fresh, can and frozen. With a little planning, eating more delicious fruits and vegetables can be simple!

Some people may also be lacking whole grains in their diets. There are many naturally-occurring whole grain foods such as oatmeal, brown rice, and popcorn. Many foods are now made with whole grains, such as cereal, crackers, flour, baked goods and pasta. Look for the words whole grain (such as “whole wheat”) as the first ingredient on an ingredient list or look for the Whole Grains Council’s stamp on food packages. With the Whole Grain Stamp, finding three servings of whole grains is easy: Pick three foods with the 100% Stamp or six foods with ANY Whole Grain Stamp.

The 100% Stamp assures you that the food contains a full serving or more of whole grain in each labeled serving and that ALL the grain is whole grain, while the 50%+ Stamp and the Basic Stamp appear on products containing at least half a serving of whole grain per labeled serving.

Resources: preventcancer.org and wholegrainscouncil.org

Healthy Resolutions: Meal Prep & Exercise

How to Make Healthy New Year Resolutions

Featured by Cara, posted in Articles

Many people dread making a New Year Resolution. There are statistics that show only 9.2% of people report actually achieving their resolutions. Many people get easily frustrated with themselves if they don’t fulfill the goals they set, and even if they don’t see immediate results from their efforts.

The type of resolution you make can set you up for failure. Instead, create a purposeful and reachable resolution that gives yourself short and long term achievement while giving yourself some grace along your journey.

Here are some tips on resolutions to avoid and how to set yourself up for success:

Avoid: Making the general statement, “I want to eat healthier”, but not knowing what that means or how that looks. For success: Review your eating habits, or talk to a Registered Dietitian or your doctor to make a plan. Start slow with one or two habits you can change to move toward a healthier way of eating that will stay for the long term. Examples: Limit soda to one can a day (if you typically have multiple), try adding a fruit or vegetable to each meal, or set a goal to eat three whole grain foods a day.

Avoid: Having a vague exercise goal. For success: Make a choice of where you can start on a path of daily exercise and work toward a long-term goal. If you currently do not exercise regularly, start slow. Make your first goal to exercise 2-3 times a week and the work up to 5-7 times a week. Start with a small workout first and then add on minutes. Make sure to find something that is fun, and choose a variety of exercises. Go for walks (with a friend or your dog), join a gym, try a free fitness app on your phone, or take up a new sport like golf or swimming. The goal is to get moving and the more you start to feel better, the more you will want to keep going!

Avoid: Making too many resolutions that you won’t be able to keep. For success: Remember that health is a year-round, long-term journey. Start with small obtainable goals or habits to change and as those become a normal part of life, then you can add more goals.

Remember, if you encounter a setback, don’t stop working toward your goal. Make a fresh start the next day and keep reaching for your goals!

Healthy Holiday Alternatives

November 20, 2020November 20, 2020 by Lisa, posted in Articles

The holidays are a time to enjoy food, friends and family (even if it is over Zoom this year). With the many yummy treats this time of the year, it is no wonder most people gain a few pounds over these holiday months. One way to save some calories is to use recipe alterations to cut down on extra fat and sugar. Remember to balance your food intake and energy output; adding in exercise, like a family walk after dinner, will help keep the extra pounds away.

Here are some healthy holiday alternatives to try this holiday season:

Choose the white meat over dark meat for a leaner healthier option.
Use low-fat gravy.
Make homemade sides instead of store bought or boxed sides.
Swap the sour cream in your dishes with Greek yogurt. Many holiday dishes have sour cream—mashed potatoes, casseroles and sauces. These can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. Greek yogurt will also add some protein to the dish.
Make sure to snack on fruits and vegetables rather than candies and desserts.
Eat a meal before the party so you do not over indulge during the party.
Enjoy your favorite holiday foods in moderation.
Mashed potatoes- just know that a cup of mashed potatoes, before butter and gravy, racks up more than 200 calories. Cut calories and empty carbs by making mashed cauliflower instead. They offer same texture and similar flavor, plus vitamin C.
Sparkling water- Cocktails are usually offered at holiday parties and meals. Try replacing a sugary mixer with sparkling water flavored with fresh grated ginger, mint or fruit. These options can save you about 30 grams of sugar per serving. Don’t forget to drink water in between cocktails.
Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce or prune puree. Ripe mashed bananas and avocados are also excellent butter replacers. Bananas add nutrients like potassium, fiber, and vitamin B6. Avocado puree has the creaminess and subtle flavor that works well to the texture of fudge brownies and dark chocolate flavorings. Use 1 cup of mashed bananas or avocado puree per cup of butter.
Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to add sweetness.
Chocolate cake makes a great choice to sneak in pureed veggies like beets, pumpkin and spinach!
Whole wheat flour for white flour. In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. For every cup of white flour, substitute 7/8 cup of whole-wheat. If buying rolls or bread, look for 100% whole wheat.
Two egg whites for one whole egg. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keep one to two yolks for their rich vitamins A, E, D, and K content, but consider swapping out the rest.

Improve your Diabetes Awareness

October 12, 2020 by Cara, posted in Articles

There are several types of diabetes, but the most common are Type 1, Type 2 and gestational diabetes.

-Type 1 can occur in anyone at any age. It happens when the body does not produce insulin. Usually the body would break down carbohydrates that you have eaten in food and use that for energy. Then it uses insulin, which is a hormone, to get those nutrients into the cells. Type 1 is managed with insulin therapy along with a healthy diet and exercise.

– Type 2 diabetes is more common, and it is when your body cannot use the insulin correctly. Sometimes this disease can be managed with a healthy diet and exercise, but for others, medication and insulin therapy are needed. The key component of managing this disease is exercise. It does not matter how you get started but you have to get up and start moving!

-Gestational diabetes occurs during pregnancy. The exact cause is not known on why some women develop it and others do not. One theory concludes that the hormones of the placenta prevent the mother’s insulin from working correctly and make it more difficult for her body to use it properly, which is called insulin resistance. Another theory is that the mother’s body cannot produce enough insulin it needs throughout the pregnancy. This causes glucose to be unable to leave the blood and convert to energy; a buildup called hyperglycemia. Treatments for this type of diabetes include individualized meal plans, exercise, and sometimes daily blood sugar testing and insulin injections.

No matter what kind of diabetes you or a loved one may have, it is important to remember that you are not alone and that there are treatment options available that will allow you to live a long, happy and healthy life.

Take this quick test from the American Diabetes Association to see if you or a loved one is at risk for developing diabetes:

https://www.diabetes.org/risk-test

Toothbrush and teeth- Dental Hygiene Month

How to Improve Your Dental Health

September 25, 2020 by Cara, posted in Articles

The foods you eat not only affect your overall health, but those foods also play a part in your oral health. Sugary snacks and beverages can lead to tooth decay, which according to the American Dental Association is the most common chronic childhood disease, but it is completely preventable. Tooth decay occurs when plaque comes into contact with sugar and causes a reaction which leads to acid attacking the teeth. Some common sources of sugar in the diet are found in soft drinks, candy, and desserts.

The American Dental Association also suggests reducing the number of snacks you eat during the day, and if you do have a snack pick something that is healthy such as a fruit, vegetable, whole grain products, yogurt or cheese. The food that you eat during a meal causes less harm than foods eaten for a snack because more saliva is released while eating a meal. The saliva helps wash the foods from the mouth and reduces the effects of the acids.

They also recommend brushing your teeth twice a day with fluoride toothpaste, floss daily and visit the dentist regularly. It’s important to remember that with good personal discipline for practicing good oral hygiene practices and choosing healthier food choices, you can prevent tooth decay from ever occurring.

Nutrition for strong and healthy teeth

Calcium, vitamin D and phosphorus all play a vital role in the formation and maintenance of healthy teeth and gums in both children and adults. Calcium plays a role in building strong bones and teeth, however, calcium needs phosphorus to maximize its bone strengthening benefits. Vitamin D regulates the body’s balance of calcium and phosphorus, and can promote absorption. Vitamin D can also help to decrease inflammation of gums which is associated with periodontal (gum) disease. A healthy diet is essential for healthy teeth. Below are foods that contain calcium, vitamin D and phosphorus.

Calcium – Dairy foods such as cheese and yogurt, Cruciferous vegetables such as kale, collard greens, and broccoli, spinach, white beans, sardines, and calcium-fortified orange juice.

Vitamin D – Natural sunlight, vitamin D-fortified milk, eggs, some cereals, oily fish (tuna, sardines etc), mushrooms.

Phosphorus – protein-rich foods such as meats, poultry, fish, nuts, beans and dairy products and whole grains.

Fruits & Veggies Month - blueberries, lettuce, strawberries

September is Fruits & Vegetables Month!

August 28, 2020 by Cara, posted in Articles

Fruits and vegetables are important for a well-balanced and healthy diet. They contain key vitamins and minerals that your body needs to be able to function properly.

According to the CDC, only 1 out of 10 adults get enough fruits and vegetables every day. That means that most people are missing out on the essential nutrients and fiber that these foods can provide. The CDC also stated that 7 out of the top 10 leading causes of death in United States are from chronic diseases and by consuming a diet that has higher amounts of fruits and vegetables can reduce the risk of developing these diseases. Some of those diseases include heart disease, type 2 diabetes, some cancers and obesity.

Each color of a fruit or vegetable tells a lot about what that produce item contains. All fruits and vegetables contain many nutrients, but the color gives a hint of the key nutrients. Make sure to try and eat as many different colors as possible to ensure you are getting enough of all of the nutrients that your body needs. Below is a quick summary of what each color means for fruits and vegetables.

Red – contains Vitamins A & C, manganese and antioxidants.
Aides in heart health.
Foods: tomatoes, red peppers, beets, red apples, red potatoes, grapefruit, raspberries, strawberries, watermelon

Orange – contains Vitamins C, A & B6, potassium, folate and antioxidants.
Aides in eye health.
Foods: carrots, orange peppers, sweet potatoes, pumpkin, oranges, peaches

Yellow – contains Vitamins C, A & B6, potassium, folate and antioxidants.
Aides the immune system health.
Foods: yellow peppers, squash, bananas, cantaloupe, pineapple

Green – Contains Vitamin K, B vitamins, folate, potassium and antioxidants. Aides in strong bones and teeth.
Foods: broccoli, cabbage, Brussels sprouts, cucumbers, green peppers, dark leafy greens, peas, green beans, zucchini, avocados, kiwi, green apples, pears

Blue & Purple – Contains B vitamins and antioxidants.
Aides in memory.
Foods: eggplant, red onions, purple cabbage, purple potatoes, blueberries, blackberries, plums

White – Contains Vitamins C & K, folate, potassium and antioxidants.
Aides in immune system health, and healthy eye, skin, bones.
Foods: cauliflower, garlic, jicama, mushrooms, onions, parsnips, turnips, potatoes, rutabagas

It’s National Wellness Month!

August 3, 2020 by Cara, posted in Articles

Wellness is a term that can encompass things such as mediation, exercise, making time for friends and family, or just your general lifestyle. Whether you are just starting your wellness journey, or you are trying to refine some aspects, everyone can improve parts of their life to live a healthier and more fulfilling life. One important aspect of wellness is nutrition; the things you eat today will not only affect your overall life now but also help improve your quality of life in the future. Here are some key features of a healthy diet.

Eat a variety of fruits and vegetables: set a goal to include at least one fruit or vegetable into each meal and snack.
Remember to eat high fiber foods: high fiber foods are whole grains, many fruits and vegetables, beans and split peas.
Limit the number of sugary beverages and foods: exchange sodas, sweet tea and other high calorie drinks for water, unsweet tea, and low calories drinks.
Go for the whole grain options: whole grain options include cereals, pasta, bread, brown rice, oatmeal and popcorn.
Make sure you are getting enough calcium and vitamin D.
Drink alcohol in moderation.
Slow down while eating, the faster you eat the more calories you tend to consume.
Make sure you are consuming enough water.
Remember to exercise- start with small changes, like taking the stairs, park your car at the end of the parking lot, take a daily walk or do simple exercises during commercials while watching TV (try sit ups, jumping jacks or lunges).

A consistent, healthy diet rarely happens overnight so try to incorporate small changes at a time and continue to add them to achieve an overall healthier lifestyle. Wellness is about making yourself feel the absolute best and by improving your diet, you will begin to feel better. It can help reduce chronic disease risk for your future.

The 411 on Vitamin D

June 17, 2020 by Cara, posted in Articles

Vitamin D is an essential nutrient that your body must get from other sources. It is naturally found in a few foods; some products may be fortified to contain vitamin D or there are also supplements. According to the National Institutes of Health, some foods that have vitamin D are:

Fatty fish such as salmon, tuna or mackerel
Beef liver
Fortified milk
Fortified orange juice
Fortified yogurts
Egg yolks

The majority of our vitamin D actually comes from when our bodies convert the UV-B light from the sun into vitamin D. According to the National Institutes of Health, it is recommended that we get at least 5-30 minutes of sun exposure between the times of 10 am and 3 pm at least twice a week. Although we need sun exposure to make vitamin D, it is also important to be safe while outside and not be over exposed to the UV light because of the dangers it can do to your skin and health such as skin cancer.

Vitamin D promotes the absorption of calcium and helps maintain the calcium and phosphate concentrations in our bodies. It is also necessary for bone growth and remodeling. Other roles that vitamin D plays in the body are: cell growth, neuromuscular and immune function as well as decreasing inflammation. If you do not consume enough vitamin D, it can lead to some very serious health concerns. A deficiency of vitamin D can cause brittle and thin bones which can increase the risk of fractures and in older adults it can lead to osteoporosis. In children with a deficiency in vitamin D, it can cause rickets which is a very serious condition where there are weak, soft bones, stunted growth and even skeletal deformities.

Vitamin D is a very important nutrient that we need to make sure we are consuming adequate amounts of to protect us from these dangerous conditions as well as help prevent the formation of these diseases in the future.

Summer Nutrition

June 17, 2020 by Cara, posted in Articles

Summer not only brings warmer weather and fun outdoor activities; it is also a great time to take advantage of the in-season fruits and vegetables and local farmers markets. Fruits and vegetables are excellent sources of key vitamins and minerals that the body needs to properly function. According to the USDA, some in season produce you may want to try:

Apples
Apricots
Avocados
Bananas
Bell peppers
Berries
Green beans
Mangos
Peaches
Summer squash
Watermelon

Another key thing to remember during summertime is the importance of hydration. Your body relies on water for so many functions and aspects that help you survive. For example, you need adequate water to maintain your body temperature, remove waste and to keep your joints lubricated. Staying hydrated does not just mean drinking water, there are so many ways to help you stay hydrated if you find drinking water to be difficult. You can get water from fruits, vegetables, milk and tea; there are just added calories when you consume these products that water does not contain. It is important to continually drink water throughout the day because we lose water every time we go to the bathroom, sweat and even when we breathe. If you are not continuing to replace that lost water you will become dehydrated. According to the familydoctor.org website, here are some tips to staying hydrated:

Keep a bottle of water with you during the day
Add fruit such as berries or lemons to your water if you do not like the taste of water
Drink plenty of water before, during and after exercise
If you feel hungry, drink water because often times, we confuse hunger with thirst
If you have trouble remembering to drink water create a schedule such as at the start of every hour or at certain times throughout the day.

5 Ways to Celebrate the Summer Solstice

June 17, 2020 by Cara, posted in Articles

Sponsored by Traditional Medicinals

As we welcome the Summer Solstice, the longest day and shortest night of the year, we encourage you to let the ethereal warmth of these summer days fill your heart.

In many cultures, this day represents a time of celebration — to embrace the heat of the sun, the warm nights, the fragrance in the air, fresh, vibrant food, and our connection to nature. Plants have often played a role in honoring the change of seasons, but herbs have traditionally been prevalent in solstice events as many of our favorite herbs are at the peak of their growing season.

However you choose to honor it, it’s a special moment in time, and the perfect opportunity to surround yourself with the power, playfulness, and abundance of this season.

Host a solstice picnic
Invite friends to a beautiful sunny outdoor spot, and ask them to bring a dish that embodies summer. We like harvesting edible summer flowers to add to a fresh salad topped with our Spring Green Goddess Dressing. For a hot day, Ginger + Hibiscus Watermelon Pops or Cup of Sunshine Raspberry Sorbet are favorites for this time of year. Sip on herbal iced tea or chilled wine in the sunshine, and savor the heat of this joyous time of year.

Make plant mandalas
The word mandala means “circle.” A mandala represents wholeness, a diagram that reminds us of our relationship to something greater, extending beyond our bodies and minds. As plant lovers, we can’t think of a better way to appreciate and experience the beauty of nature than with a creative project made from the plants we love.

Collect herbs, branches, twigs, blossoms, grass, blooming flowers, crystals, and stones. Use what you can find around you, or take a trip to a local flower shop. Set them into a layout and pattern that makes sense to you. Sit in silence as you do this, and take the time to think about your intentions on these bright days, and which aspects you want to take with you into the coming year.

Spend time in nature with a meditation
Find a quiet spot, somewhere in nature; under a tree in a park, in your backyard, or near a running creek. Stretch out and salute the sun, then settle into quiet stillness to give thanks and gratitude. Slow down for 10-20 minutes and notice the sounds, scents, and views around you. Savor this particular moment in time as you breathe deeply and soak up this summer day.

Take a cold plunge or a cool bath
If you are new to the idea of hydrotherapy, a warm summer day is an ideal time to start this practice. Cold therapy is thought to encourage systemic rejuvenation and renewal and is a lovely tradition to invite into your wellness routine.

If you don’t have access to a cold creek, use your shower or tub at home, or introduce this practice following a daily shower. Allow yourself to experience a burst of cold water, standing in it for as long as you can, breathing deeply, allowing yourself to experience the sensations that arise. Once finished, give yourself a little time to rest, either by laying down for 5 minutes, or starting your day a little slower than usual.

Make Summer Solstice cordials
Preserve the sweetness of peak summer with your favorite fruit and herbs. Perfect for special occasions or as a delicious dessert!

The simple version of a cordial recipe is equal parts simple syrup, fruit and herbs, and a solvent, like brandy or vodka.

A favorite this time of year is Strawberry Lemon Balm Cordial:

Strawberry Lemon Balm Cordial

Preserve the sweetness of peak summer with your favorite fruit and herbs. Perfect for special occasions or as a delicious dessert!

Servings: Makes 1 quart. Serving size is 1 oz.

Ingredients:
About 1 quart of fresh strawberries
10 Traditional Medicinals Lemon Balm tea bags
1-2 cups simple syrup (a 2:1 ratio of honey & water)
1-2 cups alcohol preference; brandy or vodka is most popular.

Directions:
Make a simple syrup by simmering on the stovetop 2 cups of honey with 1 cup water.
Cut and chop the fruit, filling a mason jar ¾ of the way.
Cut open the tea bags and empty the dried tea into the jar.
Fill halfway with simple syrup, and then fill the rest of the jar with alcohol.
Let the cordial sit on your counter, occasionally shaking for about 4 weeks.
Once done, strain and preserve the liquid in an airtight bottle.
This will keep for a year in the refrigerator. Enjoy as is, over ice, or save for the dark days of winter when you need to bring out a little summertime energy.

For more inspiration surrounding the solstice, read our article on Herbs and the Summer Solstice.