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🍠 Here’s to the hero of healthy eating: The Sweet Potato! 🍠 These sweet treats may trick you into thinking you’re gettin...
06/02/2021

🍠 Here’s to the hero of healthy eating: The Sweet Potato! 🍠 These sweet treats may trick you into thinking you’re getting away with a diet diversion. BUT, they really are a healthy choice! With Vitamins A & C, potassium and plenty of fiber, you can enjoy these tubers without guilt! 😍 Fries anyone?⁠
⁠
🍽 TRY IT 😋⁠
⁠
- Cut into wedges, spray with avocado oil 🥑 and sprinkle with sea salt and pepper for a classic burger buddy
- Boil and whip them into a frenzy with honey & cinnamon for a side that doubles as dessert 🥧
- Cube, season and roast in the oven, then throw them into your morning scramble 🍳 to make your morning magical
⁠
Enjoy the sweet life! ✅⁠

mendwell.com

"Start where you are. Use what you have. Do what you can." - Arthur Ashe 🗺️ 🏕️ 🏔️If you're starting a journey to better ...
03/04/2021

"Start where you are. Use what you have. Do what you can." - Arthur Ashe
🗺️ 🏕️ 🏔️

If you're starting a journey to better health, remember these words. Whether you're seeking change through good nutrition, exercise, mental health, or another positive avenue, you have to take the first step. Don't worry yourself over how far you have to go, how long it will take, or whether you have the "right stuff" to make it happen. Move towards your goal and you'll get there in time.

https://mendwell.com/

🤔 Wondering what exactly a nutritionist or dietitian does? Today’s post is for you! We’re breaking down everything you n...
02/08/2021

🤔 Wondering what exactly a nutritionist or dietitian does? Today’s post is for you! We’re breaking down everything you need to know about these two important nutrition experts—and how they can help you achieve health harmony—on the blog. 🍎🥕


https://mendwell.com/get-to-know-your-nutritionist-or-dietitian/

🥜🌰 Bring on the “Healthy Fat” with Walnuts! 🥜🌰 These babies are high in the “good” kind of fat that helps your body proc...
01/29/2021

🥜🌰 Bring on the “Healthy Fat” with Walnuts! 🥜🌰 These babies are high in the “good” kind of fat that helps your body process certain essential vitamins! They’re also brimming with omega-3 fatty acids which deliver some major health benefits! 😍 We’re all in.

🍽 TRY IT 😋

- Sprinkle chopped walnuts over oatmeal or jazz up a salad�- Ditch the pine nuts next time you make pesto, try walnuts instead for a tasty twist
- Get fancy with flatbread and top with walnuts, pears and bleu cheese. (Trust us on this one) 🍕
- Or get straight to the point and chow down on a handful🤪

Your body will thank you! ✅

Getting sick after waking from surgery is never fun. 🤢😩 Wondering if you’re at a higher risk to wake up nauseous and vo...
01/08/2021

Getting sick after waking from surgery is never fun. 🤢😩 Wondering if you’re at a higher risk to wake up nauseous and vomiting than others? Gender, age, and smoking status can all play a role. 💡 Today on the blog: we break down all you need to know about your risk of PONV. .

Chia seeds are small but mighty! 🌱 These little guys are packed with fiber, protein, healthy fat, calcium, manganese mag...
01/07/2021

Chia seeds are small but mighty! 🌱 These little guys are packed with fiber, protein, healthy fat, calcium, manganese magnesium, and phosphorus. Sprinkle them on anything - smoothies🍹, oatmeal 🥣, avocado toast 🥑. Or soak them in liquid for a healthy chia pudding! 😍

🍽️ Try it 😋

- 4 TBSP Chia Seeds
- 1 CUP Milk (almond & oat taste great!)
- 1/2 TBSP Sweetener (honey and agave syrup are great choices!)
- 1/4 TSP Vanilla Extract

Mix everything in a bowl or jar and chill for 2 hours (or overnight) stir and enjoy! ✅

Holiday stress. Health problems. Homeschooling. HELP!! 🚨 By this point in the year, we've all probably had a couple of m...
12/14/2020

Holiday stress. Health problems. Homeschooling. HELP!! 🚨 By this point in the year, we've all probably had a couple of moments where we lost our cool or just plain needed a break. And while it doesn't solve your problem per se, it helps to know that others are working through their own set of uniquely human stresses too. We often complain that good times don't last forever. Luckily the bad times don't either. Take a breath; you'll make it through. 👊

Grab them a fruit drink and call it a day? 🥤🤷🏽‍♀️ Not exactly. There’s so much that goes into being a caregiver—and main...
12/09/2020

Grab them a fruit drink and call it a day? 🥤🤷🏽‍♀️ Not exactly. There’s so much that goes into being a caregiver—and maintaining your sense of self (and your sanity!) through it all can be a major challenge. Today on the blog: we break down 5 important steps every caregiver can take to manage their mood and stay positive throughout the process.



https://mendwell.com/managing-mood-as-a-caregiver

See ya later, waiting rooms. ✌🏽 In the world of COVID-19, the convenience of telemedicine has arrived to save the day. H...
10/29/2020

See ya later, waiting rooms. ✌🏽 In the world of COVID-19, the convenience of telemedicine has arrived to save the day. Head to the blog to learn all you need to know about this increasingly popular form of medical communication—especially as it relates to your upcoming procedure.

Looking for an incredible (and secretly healthy) dessert recipe to finish off this meatless Monday on a sweet note? We'v...
09/21/2020

Looking for an incredible (and secretly healthy) dessert recipe to finish off this meatless Monday on a sweet note? We've got you covered! This VEGAN banana chocolate chip skillet cookie is a plant-based crowd-pleaser that's sure to satisfy everyone's sweet tooth! Enjoy!

VEGAN CHOCO-CHIP BANANA SKILLET COOKIE
Ingredients:
1 cup whole-wheat pastry flour
1 cup all-purpose flour
1 tsp baking soda
1/4 tsp sea salt
1 cup coconut sugar
3/4 cup coconut or other vegetable oil
1 tbsp molasses
1 very ripe banana
1 1/2 cups semisweet chocolate chips
2 tsp pure vanilla extract

Directions:
Preheat the oven to 350 degrees Fahrenheit.
Mix the flour, baking soda, and salt in a bowl and set aside.
In a stand mixer, or with a hand mixer, beat together the oil, sugar, and molasses for a minute.
Add the banana and vanilla extract and continue to beat until well incorporated.
Now add in the flour and the chocolate chips and mix just until the dough comes together.
Spray some oil on a 10-inch cast-iron skillet. Put the cookie dough in the skillet and using your fingers, press it evenly into the skillet.
Bake for 42 minutes. Remove the cookie to a wire rack and let it cool completely before sliding the cookie out of the skillet. Cut into wedges. Dunk in some almond milk or eat it with a scoop of dairy-free ice cream!

Who’s ready to get sweaty?? We’re comin’ at you with another awesome workout-from-home sequence to get you motivated to ...
09/18/2020

Who’s ready to get sweaty?? We’re comin’ at you with another awesome workout-from-home sequence to get you motivated to move!
Core-Focused Cardio Workout
Complete 1 minute of each exercise followed by 30 seconds of rest. Complete the entire sequence 3-4 times.
Plank Hold
Mountain Climbers
Sumo squats with a heel lift at the top.
Squat jumps (modify with jumping jacks)
Bicycle crunches, fast-paced
Flutter kicks
Pushups (modify on knees)
Burpees

Now go on and get your sweat on!

Let’s talk about a topic many of us often try to navigate: depression.Depression…Affects over 18 million adults (one in ...
09/16/2020

Let’s talk about a topic many of us often try to navigate: depression.

Depression…

Affects over 18 million adults (one in ten) in any given year.
Is the leading cause of disability for ages 15-44.

Affects over 300 million people worldwide, regardless of culture, age, gender, religion, race, or economic status.

Is one of the most debilitating conditions in the world, with severe depression rated in the same disability category as terminal stage cancer.

Is the leading cause of disability worldwide, and is a major contributor to the overall global burden of disease.

If you or a loved one has ever suffered from depression, you’ll know that the condition leaves you feeling incredibly isolated. However, as you can see, depression impacts a huge portion of the population worldwide.

We know that everyone’s journey will drastically differ from one individual to the next, but today we wanted to share a few research-backed tips to help combat the symptoms of depression.

Seek support & connection from loved ones and those who make you feel safe~It may be difficult to seek out social interaction while you’re struggling, but face-to-face human connection can make the world of difference when you’re feeling alone & overwhelmed by the symptoms of depression.

Do things that you love (or used to love)~while it may feel difficult to enjoy the activities in the same way that you did before the symptoms of depression set in, you might be surprised by just how much an old passion or hobby lifts you up.

Take care of yourself!~Make sure you’re aiming to get those 8 hours of sleep each night, getting in some movement or physical activity each day, and keeping stress in check by taking time to relax whenever possible.

Get some time in the sunshine~Exposure to sunlight has been linked to higher levels of serotonin, a feel-good chemical in our brain.

Finally, focus on eating a healthy and balanced diet~Avoid skipping meals or consuming high amounts of sugar or refined carbs at once since both can lead to drastic blood sugar spikes and crashes that leave you feeling fatigued and irritable. Instead, aim to eat a balanced & diverse diet & if you can, load up on vitamin B-rich foods & healthy fats-both have been shown to boost and stabilize mood.

If you or someone you know is suffering from depression, know that you’re not alone and that there’s strength in asking for help. Below you’ll find the phone number to the Substance Abuse and Mental Health Services national helpline.

1-800-662-HELP (4357)

🥕We’ve all heard of meatless Monday, and many of us know that there are proven health benefits (like a reduced risk of c...
09/14/2020

🥕We’ve all heard of meatless Monday, and many of us know that there are proven health benefits (like a reduced risk of cardiovascular disease and certain cancers) when we cut back on our consumption of animal products. But we’re here to tell you about one benefit of cutting back on meat that you might not have heard (or should we smelled) of before now: when you swap out meaty meals with plant-based dishes, your body odor improves!

🥑 A study published in the journal Chemical Senses found that consuming meat can have a huge effect on the "attractiveness" of your body odor. Participants who refrained from eating red meat were generally perceived as smelling more pleasant, less intense, and more attractive overall.

🥗So if you find you’re constantly digging through your purse to find your deodorant, or strategically spritzing yourself with another cloud of flowery body spray whenever you’re in public, maybe it’s time to give Meatless Monday a try!

Unless you’ve been living under a rock, we betcha heard a lot about matcha! This vibrant green powdered tea has been pop...
09/11/2020

Unless you’ve been living under a rock, we betcha heard a lot about matcha! This vibrant green powdered tea has been popping up just about everywhere-in our lattes, in our ice cream, and even in our beauty products! Today, we’re bringing you a few fun foodie facts about this pretty & power-packed tea!

Matcha is full of clean energy: Matcha is rich in L-Theanine, an amino acid that promotes relaxation. And, while L-Theanine is common in all types of tea, matcha may contain up to five times more of the amino acid than standard black and green teas.
Matcha is packed with antioxidants: Just one serving of matcha tea has 137 times more antioxidants than 10 cups of regularly brewed green tea. Additionally, these antioxidants are so potent that they’re in a class of their own, called “catechins,” which aren’t found in many other foods.

Matcha may help to boost metabolism and burn calories: The main antioxidant in green tea, EGCG, may boost metabolism during moderate-intensity exercise, which over time can lead to weight loss efforts. Regular green tea also contains EGCG, but matcha contains three times as much!
Matcha is made from ground tea leaves: Hot water can only extract a fraction of regular tea’s benefits because the majority of the nutrients actually remain unused in the tea leaves. However, because matcha is straight, stoneground tea leaves, it provides green tea’s powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way no other green tea can.

There you have it! A few fascinating foodie facts about matcha! If you’re looking to switch up your daily cup of joe, why not try out one of the many matcha drink creations that are popping up in coffee shops everywhere.

We get it, it’s HOT, and if you’ve found that your workout motivation level is inversely related to the rising temps out...
09/09/2020

We get it, it’s HOT, and if you’ve found that your workout motivation level is inversely related to the rising temps outside, we’re here to give you a bit of tough love & tell ya to get movin’!
Give this Hot HIIT workout a go & then comment your favorite workout jam below because nothing gets you more pumped for a sweat sesh than a solid playlist!
Complete 2-3 rounds total:
*1-minute plank hold
*1-minute plank jacks
*1-minute sumo squats
*1-minute squat jumps
1-minute walking lunges
*1-minute lunge pulses (30 seconds each side)
*1-minute push-ups
*1-minute mountain climbers
So here’s your reminder to get in your sweat sesh, because let's be real, you’re already sweaty anyways!

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