Kootenay Optimal Health

03/19/2022

Today is World Sleep Day, and the importance of quality sleep cannot be overstated. Sleep is your body’s first line of defense against infectious disease. Good sleep hygiene involves routines and practices that lend to quality nighttime sleep. This infographic includes tips to turn your bedroom into a sleep haven. Read more tips for better sleep hygiene here: https://hubs.la/Q016hPtk0

03/19/2022

“Salmon is one of the healthiest proteins that is good for both heart and brain health. Salmon is rich in Omega 3 and low in saturated fats. It is also a great source of Vitamins A and B12, and it’s high in antioxidants!”

Looking for a new recipe to bring your salmon to the next level? Our friends at Further Food] have you covered with their Salmon Salad and Lime Cilantro Dressing. Here’s what you need to make this nutrient-dense dish:

1 garlic clove, finely chopped
1 lemon or lime
1/2 cup cilantro, finely chopped
2 tablespoons white wine vinegar
¼ cup olive oil, plus more for drizzling
1 pound skin-on salmon fillet (skinless is fine in a pinch)
Mix of assorted leafy greens (e.g. butter, Little Gem, red, green and/or frisse lettuce) torn into large pieces
1 avocado, cubed, for serving
1 dragon fruit or persian cucumbers, sliced (optional)
Optional: one scoop Further Food Premium Marine Collagen

And here’s how to make it:

1. Heat oven to 325 degrees.

2. In a small bowl, make the dressing. Combine juice of 1 lime (or lemon), zest of 1 lime (or lemon), garlic, cilantro, vinegar and Marine Collagen if using, add salt and pepper and 1/4 cup olive oil. Set aside.

3. Season salmon on both sides with salt and pepper. Place skin-side down in a baking dish or sheet. Spoon half the lime dressing over the salmon, and place in the oven until salmon is cooked through, 15 to 20 minutes, depending on the thickness of the fillet.

4. While salmon is baking, put lettuce onto a large serving platter. Sprinkle on cubed avocado and sliced dragon fruit or cucumbers. Once salmon is out of the oven, use a spatula to transfer it to the serving platter with the lettuce.
5. Spoon remaining dressing over the salmon and lettuce.

Check out Further Food] for more delicious recipes and be sure to tag them and in your creations!

03/19/2022

https://www.today.com/video/what-is-functional-medicine-inside-the-growing-health-trend-135040581616?fbclid=IwAR3Jd5ZV1I7Tf0O3E7X93dyoL_Y7CBIMgw4zSDs1NfQFGFWqApVe6tWBH90

Functional medicine aims to understand the root causes of symptoms that people are having, and the health trend is steadily growing in popularity. NBC’s senior medical correspondent Dr. John Torres joins the 3rd Hour of TODAY to talk about how this approach differs from traditional medicine, as we...

11/03/2021

Cherries can be sweet or sour, red or black, and are the perfect addition to desserts or savory meals. And while they do have a tendency to stain your clothing, they can be one of the most delicious foods on the planet, which most people would say is a fair trade-off. But are cherries good for you, ...

07/01/2021

In certain situations, eating out is unavoidable, but this doesn’t mean you have to throw your healthy habits out the window.

Here are some tips to help keep your weight loss on track when eating out:

Avoid cream-based dressings, soups, and sauces (ask for them on the side).

Opt for grilled proteins over fried.

Ask for a to-go container when you get your meal so you can save half your meal for later.

Make your own meal from veggie-based side dishes.

Are you thriving or surviving?

06/28/2021

You don’t have to become a vegetarian, just make sure that plants take up at least half of your plate!

Replace the meat and potatoes for meals that contain 80% veggies and a small side of lean protein such as grilled chicken or fish.

06/25/2021

If you’re not a whiz in the kitchen, simple meal prep can go a long way for healthier eating!

Dedicate a few hours once a week to meal prep, and you’ll have healthy food at the ready all week long. I suggest investing in a week's worth of glass storage containers, prep as soon as you return from the grocery store, and remove any unwanted junk food from the counter and cupboards.

Are you thriving or surviving?

06/22/2021

What’s the craziest weight loss tip you’ve come across?

Share your responses in the comments below!

06/19/2021

You may need to try several approaches to weight loss before you determine which one is right for you. Finding what works for you is a process that takes trial and error, and that’s okay!

As long as you’re not falling for diet fads, and you’re truly committed to a healthier lifestyle, success is within your grasp.

Message me if you are interested in creating a program together!

Are you thriving or surviving?

06/16/2021

One of the keys to success for weight loss is committing to yourself and truly believing that you’re worth the effort to change.

This means holding yourself accountable, accepting slips ups, and celebrating small goals.

How can you commit to yourself for success?

06/13/2021

Single-ingredient foods are those WITHOUT added ingredients. For example, grapes, spinach, or chicken are all whole single-ingredient foods.

Name your favorite single-ingredient food!

Are you thriving or surviving?

06/10/2021

When it comes to weight loss, the importance of sleep is highly underrated—but it’s just as important as eating healthy and exercising.

In fact, studies show that poor sleep is one of the most substantial risk factors for obesity.

If you don’t already have a bedtime routine, it’s time to start one!

06/07/2021

If you’re trying to lose weight, it’s important that you’re doing it for the right reasons.

Are you trying to lose weight so that you can become a version of yourself that you can ‘finally’ love? If so, take the time to learn how to accept yourself in the body you’re in today. Give yourself a break, stop the judgment, and promise yourself that you’re worth the effort to feel better and become healthier.

Once you learn to value yourself at any weight, it’s much easier to fall in love with taking care of yourself.

Are you thriving or surviving?

06/04/2021

I can’t overstate how crucial fiber is to a healthy diet.

Fiber can increase satiety and help you control your weight over time, but studies show most of us aren’t getting enough of it.

According to the American Heart Association, the daily value for fiber is 25 grams per day. Use this chart to help guide you in increasing your fiber intake: https://mayocl.in/2sxX85Q

06/01/2021

When it comes to heart-rate increasing activities, there are countless options! No matter how you get your cardio, it’s a crucial aspect of weight loss.

Share below your favorite method of cardio activity.

Are you thriving or surviving?

05/29/2021

Maintaining a diet rich in probiotic foods can help maintain gut health and reduce sugar cravings.

This is because the harmful bacteria feed on sugar and signal your brain to eat more. However, when healthy bacteria is balanced, these cravings are reduced.

Probiotic-rich foods include fermented foods such as:

Plain yogurt

Kefir

Sauerkraut

Kimchi

Do you regularly eat any probiotics?

05/26/2021

This is a simple way to keep on track if you can follow it.

Keep healthy snacks nearby and stocked at home to help prevent eating something unhealthy. This also requires you to ditch the unhealthy, easy to grab, junk foods.

Think about it, if you have the choice between a bag of potato chips or a handful of almonds, which are you more likely to go for?

Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt, and hard-boiled eggs. While these snacks may not seem as ‘fun’ as a bag of flavored potato chips, you will get used to them and start craving them over time!

Are you thriving or surviving?

05/23/2021

You may have heard the saying, “Your eyes are bigger than your stomach.”

This is often the case when we fill our plates with more food than our stomach can hold, which, of course, leads to overeating. To avoid this, try eating from smaller plates.