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Step Outside and Notice

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  As the days get longer and signs of spring slowly emerge, it can help to step outside (even briefly) and notice what is changing. Research suggests that time in nature may support  lower stress levels ,  reduce blood pressure , and help  improve attention span . Even short periods outside can have measurable effects. Mindfulness doesn't have to mean sitting still and focusing on breathing. It can be as simple as paying attention.  This week, we invite you to try a small experiment: take a short stroll or step outside during your day and intentionally notice a few details of what's around you. You might find: a patch of snow melting a bird call you haven't heard since last year a bud on a tree high above you the way the light or shadows feel different than they did in deep winter the earthy smell of warm or disturbed soil the sunlight or wind changing the temperature of your skin You may be surprised that the longer you spend "just noticing," the more observant...
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How to Build a Low Cost Home Gym

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So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
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Let's Keep Nutrition Simple

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March is National Nutrition Month - a time to reflect on how the food we eat can support our energy, mood, focus, and overall wellbeing. Addressing our nutrition can become complicated or overwhelming, but it doesn't have to be. Research shows that small, sustainable changes are more effective than dramatic overhauls. When change feels manageable, we're more likely to maintain it. Instead of trying to do everything differently, think about some small shifts you can make in your daily life to support your wellness goals. Here are some ideas to get inspired: 1. Add, don't subtract. Rather than focusing on things to cut out, try adding what you may be lacking, whether that's fruits, vegetables, whole grains, or something else. This could look like adding fresh fruit to your morning yogurt or oatmeal, packing some salad at lunch, or stirring frozen vegetables into pasta, soup, or side dishes. 2. Pair fiber with protein. Combining these nutrients can help support steady en...
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Get The Best Nutrient Bang for Your Buck!

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  When it comes to making purchases, we all want to get the most value for our hard-earned dollars. We can approach nutrition the same way by incorporating more  nutrient-dense  foods into our diet - giving us the best nutrient "bang for our buck." Nutrient-dense foods are those that provide a high amount of vitamins, minerals, fiber, and other beneficial nutrients relative to their calorie content. In other words, they offer more nutritional value in each bite.  Choosing nutrient-dense foods doesn't mean eliminating foods you love or following a strict diet. The goal is to make small adjustments to your overall patterns. Here are a few examples of nutrient-dense foods you may want to incorporate: Dark Leafy Greens: Perhaps the ultimate powerhouse of nutrient value, dark leafy greens contain a multitude of  antioxidant  micronutrients. Dark leafy greens include kale, chard, collard greens, bok choi, and spinach, and are delicious in soups, sautés, pastas, o...
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Nonphysical Benefits to Exercise

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We often focus on how important physical activity is for shaping and toning our bodies. We discuss how exercising is great for our heart, lungs and other vital organs, but sometimes we forget the nonphysical benefits exercise can provide. Here are three nonphysical benefits to keep in mind next time you take on physical activity. Improves sleep. Quality sleep is vital for your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply and wake feeling more energetic and refreshed. Boosts mood and self-confidence. Exercise is a tremendous stress reliever and the endorphins produced can help reduce feelings of sadness, depression or anxiety. Being active and feeling strong makes you naturally feel more self-confident.  Does amazing things for the brain. Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. It can help brain functions as di...
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Recipe: Broccoli Rabe Lentil Soup

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Broccoli Rabe Lentil Soup   Last week we discussed ways to get a better "nutrient bang for your buck." This is a simple, nutrient-dense soup with only five ingredients (not including water, olive oil, salt, and pepper). It's flexible and comes together quickly. Makes 4 servings. 1 cup lentils, rinsed  1 bunch broccoli rabe, chopped (can substitute kale or mustard greens) 4 cloves garlic, chopped 1 lemon, zested and juiced  Olive oil, salt, pepper 5 cups water Bouillon/broth/bouillon paste to taste  Heat stock pot/Dutch oven over medium heat. Add generous amount of olive oil. Sauté garlic over medium heat for about 30 seconds - 1 minute, until fragrant. Add broccoli rabe. Season with salt. Sauté for about 2-3 minutes, until leafy bits have browned but stalks and blossoms still bright green. Scrape everything out of pan and set aside.  Add another small swirl of olive oil and add lentils to pot. Add bouillon paste or any other dry or sticky seasoning at this time ...
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The Healing Power of Sleep

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  Among the many wondrous benefits of sleep - including better memory , lower cardiovascular risk , and decreased stress hormones - there is another important one: healing.  Studies show that good sleep can help speed wound healing, lessen inflammatory responses in the skin, and provide our bodies with the resources needed to mount an effective defense against viruses. When we sleep, damaged cells and tissue are repaired, and new ones are created.  If this science inspires you to catch up on some Zs, remember to consider the "QQRT" Protocol when assessing our sleep: Quantity:  The number of hours spent sleeping. Adults ages 18-65 should aim for 7-9 hours per night, while adults 65+ should aim for 7-8 hours. Quality:  The level of deep sleep and restfulness achieved. Regularity:  How consistent your sleep routine is. It's best to keep a steady schedule, even on the weekends. Timing: the best time for you to sleep - everyone's circadian rhythms are unique....
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