WellnessWave

17/08/2024

25/07/2024

🌏Blue Zones and the secret to a long, healthy life🌱

“Blue Zone” is a term given to geographic regions that are home to some of the world’s oldest people. It was first used by the author Dan Buettner, who studied areas of the world in which people live exceptionally long lives.

In his book called The Blue Zones, Buettner describes five known Blue Zones: Icaria (Greece), Ogliastra, Sardinia (Italy), Okinawa (Japan), Nicoya Peninsula (Costa Rica), The Seventh-day Adventists in Loma Linda, California (USA).

While lifestyles vary across these communities, they share key elements:
• Plant-centric diets rich in veggies, fruits, and whole grains, with meat enjoyed sparingly
• Daily routines like walking, gardening, and cooking, among others
• Strong social bonds and community ties
• Prioritizing restful sleep
• Embracing practices such as meditation and mindfulness
• Cultivating a sense of purpose

Have you ever heard of Blue Zones before? Are there habits from these regions you'd adopt for your own well-being? Personally, Blue Zones fascinate me, and I will continue to delve deeper into their wisdom.

- D🌸

23/07/2024

The power of switching your diet to more whole foods and less processed foods 🍎 🥒🥕🥑 🍳*Swipe to see 3 more examples*⁠
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Here are some powerful examples of how not only switching to more whole foods will help your waist line but it will also help your overall health.⁠
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Don’t just take my word for it though. In this feb 2019 randomized controlled trial, ultra-processed diets caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet. (1)⁠
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Another feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultraprocessed foods w with a higher risk of all-cause mortality. (About a 14% high risk of all-cause mortality for every 10% increase in processed foods) (2).⁠
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A 2014 study by Public Health Nutrition found that people who cook at home 6-7 nights a week compared to those who eat out often, save on average 150 calories per day - that’s 1,050 calories a week! Not to mention the hydrogenated oils, fillers & added sodium you avoid by cooking your own food. (3)⁠
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Now, it’s not about being perfect! If most of your diet comes from whole foods and trusted brands that have minimally processed ingredients, there will still be room for fun foods when the occasion strikes or if you want a tasty treat.⁠
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If you’re not sure how to get started, here are some of my tips to start switching to a more unprocessed diet:⁠
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(1) stop drinking your calories (aside from low sugar kombuchas & high quality protein shakes), (2) make a habit of grocery shopping every week (3) start a meal prep routine (4) cook more dinners at home (5) try remaking some of you favorite desserts from scratch in the kitchen with healthier ingredients (6) read food labels and make sure you can understand what’s even in the minimally processed foods you choose

22/07/2024

Weight Loss Myth: Carbohydrates make you fat

Carbs are essential for a well-balanced diet and healthy body. They are the body’s preferred energy source and fuel vital organs – including the brain, central nervous system and kidneys.

Carbs are also an important energy source for when you exercise. The digestive system breaks down carbs into glucose and the pancreas secretes a hormone called insulin to help glucose move from blood into the cells.

Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won't automatically make you fatter. In fact, the USDA recommends 45 to 65% of energy needs to come from carbohydrates.

Some carbohydrates are healthier than others. Generally speaking, it's better to opt for complex carbohydrates, which are less refined (or processed) such as whole grains, legumes, vegetables, and fruit. Complex carbs are composed of longer chains of sugar molecules, which take longer to break down during digestion compared to simple carbohydrates. This slower digestion results in a more gradual and steady release of glucose into the bloodstream, leading to a lower glycemic response and helping us feel full for longer periods.

If you are on a low-carbohydrate diet, and cutting out large groups of vegetables, fruits and grains, you may not be getting enough vital nutrients to manage your weight effectively. These types of diets can increase your risk of micronutrient deficiencies and constipation because of their low fibre content.

Now, this obviously doesn't mean you're not allowed simple carbs when you're on a weight loss journey. As with everything, moderation is key 🗝️

- D 🌸

21/07/2024

Baked Salmon in Foil with Asparagus and Lemon Garlic Butter Sauce

Nutritional value per serving:
610.23 kcal
39.15g fat, of which 17g saturated
51.15g protein
15.39g carbs, of which 6g sugar
5.6g fibre

Ingredients
1 pound (450g) salmon fillets, divided
2 tablespoons vegetable broth or chicken broth
1 1/2 tablespoon fresh lemon juice, or to taste
1 tablespoon of your favorite hot sauce (we used Sriracha)
4 teaspoons minced garlic (4 cloves)
Salt and fresh ground black pepper, to taste
3-4 tablespoons butter, diced into small cubes (or ghee)
2 tablespoons fresh chopped parsley or cilantro
1 lb (450g) medium-thick asparagus, woody ends trimmed

DIRECTIONS
1. To prepare the oven-baked salmon in foil packs: Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy-duty aluminum foil, then lay each piece separately on the countertop. Combine broth, lemon juice, and hot sauce in a small bowl.

2. Season both sides of the salmon fillets with salt and pepper and divide the salmon onto the aluminum foil near the center, then place trimmed asparagus on one side of the salmon, following the long direction of the foil.

3. Adjust the salmon fillets’ seasoning with more salt and pepper, then sprinkle garlic on top. Drizzle the mixture of broth, lemon juice, and hot sauce generously over the salmon fillets and asparagus.

4. Divide butter pieces evenly among the foil packets, layering them over the salmon fillet and asparagus.

5. Wrap salmon foil packets in and crimp edges together, then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate.

6. Transfer the salmon foil packs to a baking sheet and bake salmon in the oven, sealed side upward, until salmon has cooked through – about 9 – 12 minutes.

7. Carefully unwrap the baked salmon in foil packets, drizzle with more lemon juice, and garnish with fresh parsley or cilantro and a slice of lemon.

Recipe by: eatwell101

20/07/2024

High Blood Pressure

Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease. Over 1 billion people around the world have high blood pressure.

It's not always clear what causes high blood pressure, but there are things that can increase your risk. You might be more at risk if you:
• are overweight
• eat too much salt and do not eat enough fruit and vegetables
• do not do enough exercise
• drink too much alcohol or coffee (or other caffeine-based drinks)
• smoke
• have a lot of stress
• are over 65 years old
• have a relative with high blood pressure

Making healthy lifestyle changes can sometimes help reduce your chances of getting high blood pressure and help lower your blood pressure if it's already high. High blood pressure is also sometimes caused by an underlying health condition or taking a certain medicine.

Including certain foods in your diet, especially ones high in potassium and magnesium, may help lower your blood pressure levels. Here are some of the best foods for high blood pressure:
• Citrus fruit like lemon, grapefruit, oranges
• Salmon
• Leafy greens like swiss chard and spinach
• Nuts and seeds like pumpkin seeds, flaxseed, chia seed, pistachios, walnuts, etc.
• Legumes like lentils, beans, peas
• Berries like blueberries, raspberries, strawberries, grapes
• Whole grains like amaranth, whole oats, quinoa, brown rice, corn
• and many more!

I hope this has been insightful!

- D 🌸

19/07/2024

Beets

Beets are frequently hailed as a superfood because of their rich nutritional profile. They are loaded with vitamins and minerals yet low in calories and fat, and also a good source of several key nutrients, including folate, manganese, and copper.

Here are some ways beets can improve your health:
1. They could lower your blood pressure, due to their high concentration of nitrates.
2. Can enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume the beets 2–3 hours prior to training or competing.
3. Beets may have a number of anti-inflammatory effects, due to containing pigments called betalains.
4. Regularly consuming beets may improve your digestive health and reduce the risk of several chronic health conditions, because they are an excellent source of fiber.
5. The aforementioned nitrates in beets may also improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain. Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory.

Do you like beets? Or are they too earthy for your taste? Personally, I absoluely LOVE them, and they are so versatile - be it roasted or air-fryed, in a salad (works great with feta cheese), in dips or hummus, as a juice, or gazpacho - the list is long.

- D🌸

19/07/2024

Healthy Carbs 🍠🫘🌱

Carbs have earned a bit of a bad reputation in recent years. Many people link them to weight gain, type 2 diabetes, and various other health conditions. While it's true that processed foods high in sugar and refined grains typically lack important vitamins and minerals, there are plenty of carb-rich foods packed with fiber and nutrients that are actually good for you. While low-carb diets can be beneficial for some people, there's really no reason to avoid high carb foods altogether for most of us.

Here are some super healthy high carb foods (in no particular order):
1. Chickpeas are a great source for fiber, protein, and many vitamins and minerals, including iron and B vitamins, and they have been linked to improved heart and digestive health.
2. Sweet potatoes are a rich source of vitamin A, vitamin C, potassium, antioxidants, and fiber.
3. Buckwheat contains protein and fiber. It also has more minerals and antioxidants than many other grains. There are studies in humans and animals that it may be particularly beneficial for heart health and blood sugar regulation.
4. Quinoa also contains protein and fiber, and may help improve blood sugar management and support heart health.
5. Bananas are high in potassium and vitamins B6 and C, and they contain several beneficial plant compounds. Thanks to their high content of potassium, bananas may help lower blood pressure and improve heart health.
6. Beets are loaded with vitamins, minerals, powerful antioxidants, and plant compounds. They also contain high amounts of inorganic nitrates, which can improve heart health and boost physical performance.
7. Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and increase iron absorption to help prevent anemia.
8. Kidney beans contain many vitamins, minerals, and antioxidants. Cooked kidney beans are also a good source of protein and have been linked to several health benefits... and there are many more!

Do you include these foods in your diet? Which one's your favorite? I loooove beets and sweet potatoes, so this is great news for me 🙂

- D🌸

12/06/2024

Salmon Quinoa Bowl

Ingredients
4 (6- to 8-oz.) salmon fillets
Kosher salt
Freshly ground black pepper
1/2 avocado
1/2 c. fresh dill, plus more for serving
1/4 c. plain full-fat Greek yogurt
Zest and juice of 1 lemon
2 Tbsp. extra-virgin olive oil, plus more for drizzling
2 oz. baby arugula
2 c. cooked tricolor quinoa
2 Persian or 1 English cucumbers, halved lengthwise, thinly sliced
Flaky sea salt
Lemon wedges, for serving

Directions
1. Preheat oven to 325º. Season salmon all over with kosher salt and pepper and arrange on a parchment-lined baking sheet. Bake salmon until opaque and flaky, 18 to 20 minutes.

2. Meanwhile, in a food processor, combine avocado, dill, yogurt, lemon zest and juice, 2 tablespoons oil, and 2 tablespoons water; season with kosher salt and pepper. Pulse, adding more water if consistency is too thick, until dressing is smooth. Transfer to a small bowl.

3. In a medium bowl, season arugula with a pinch of kosher salt and pepper. Drizzle with oil and toss to combine.

4. Divide arugula among bowls. Top with quinoa, salmon, and cucumbers. Drizzle with dill yogurt dressing, then sprinkle with more dill and sea salt. Serve with lemon wedges alongside.

5. Enjoy!!

Recipe:

05/06/2024

Valerian Root

Valeriana officinalis, commonly known as valerian, is an herb that grows wild in many areas of the world. Its roots, rhizomes (underground stems), and stolons (horizontal stems) are used to make dietary supplements such as capsules and tablets, as well as teas and tinctures.

Valerian root is often referred to as “nature’s Valium,” and people have used it since the Middle Ages to treat sleep disorders such as insomnia.

Research on the effects of Valerian Root is limited; however, recent studies indicate significant reductions in anxiety symptoms, improvements in sleep quality and depression, reductions in obsessive-compulsive behaviors in adults, as well as improvements in focus, hyperactivity, and impulsiveness in school children.

Valerian is generally thought to be safe, however there may be risks for toddlers, or if you're pregnant or breast-feeding.

Have you tried Valerian, or any other herbal remedy, to improve sleep or anxiety? How did it work for you?

- D🌸

03/06/2024

Super Easy Whole-Grain Spelt Salad With Leeks and Marinated Mushrooms Recipe

Ingredients
1/2 cup plus 1 tablespoon extra-virgin olive oil, divided
1 pound cremini mushrooms, diced
1 large (12-ounce) leek, diced
2 medium cloves garlic, thinly sliced
1 teaspoon picked thyme leaves, minced
Kosher salt and freshly ground black pepper
1/4 cup plus 2 tablespoons cider vinegar, divided
6 cups cooked whole-grain spelt (from about 24 ounces dry)
2 small Persian cucumbers, quartered lengthwise, then sliced crosswise into 1/4-inch pieces
1/2 cup minced flat-leaf parsley
1/4 cup minced chives
Espelette pepper powder, for garnish (optional)

Directions
1. In a large skillet, heat 3 tablespoons oil over medium-high heat until shimmering. Add mushrooms and cook, stirring, until tender and their water has evaporated, about 5 minutes. Add leek, garlic, and thyme, season with salt and pepper, and cook until leak is tender, about 4 minutes. Transfer to large bowl and stir in 1/4 cup cider vinegar. Let stand 15 minutes.

2. In a large bowl, stir together spelt, cucumbers, and mushroom-leek mixture. Stir in remaining 6 tablespoons olive oil, 2 tablespoons cider vinegar, parley, and chives, and season with salt and pepper. Spoon salad into bowls and sprinkle with espelette pepper, if using.

3. Enjoy!

Recipe: Eats

02/06/2024

Spirulina

Spirulina is a type of algae that grows in fresh or salt water. It comes as a supplement, in tablet or powder form. People use it for its health benefits, as it is rich in nutrients and has antioxidant properties.

Spirulina was consumed by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts. These days, people use spirulina to boost the levels of nutrients and antioxidants in their bodies, and it may help protect against various diseases.

Here are some of its benefits:

1. Great source of plant protein, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), copper, iron, magnesium

2. Spirulina can help lower total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, and triglycerides, while also increasing high-density lipoprotein (HDL) or good cholesterol, which are all risk factors for heart disease.

3. Its main active compound, Phycocyanin, has powerful antioxidant and anti-inflammatory properties.

4. Evidence suggests that spirulina has anti-cancer properties and may help reduce cancer occurrence and tumor size in various cancers. More research is needed.

5. May increase production of nitric oxide and reduce blood pressure levels, a major risk factor for many chronic conditions.

Have you ever tried spirulina? Would you consider giving it a go?

- D🌸