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3 Ways to Show Your Lungs Some Love

by Courtney, MPH, CN

It’s tough for the lungs to ever catch a break. Spring and Summer bring pollen showers, while the short and cold winter days plague us with colds and flus. Thankfully, there are multiple ways you can strengthen and protect your lungs. Focusing on lung health isn’t just about being tobacco-conscious, but also focusing on lung-loving habits to promote everyday health.

 

Stay Warm

According to the CDC, adults can contract between 2-3 colds per year on average.1 The common cold can cause respiratory discomfort including a stuffy (or runny) nose, sneezing, coughing, and a sore throat. As if catching a cold wasn’t bad enough, chilly temperatures make it difficult to recover. The American Lung Association states, “Cold weather, and particularly cold air, can play havoc with your lungs and health.”2 Avoid constricting your airways by keeping warm or using a bandana over your face when you go outside. In addition, avoid exercising outdoors when the weather is chilly. Cold air can especially have an impact on individuals with asthma, COPD, or bronchitis. A healthy quick fix to open your airways? Inhale peppermint essential oil on a warm cloth or place in a diffusor.

 

Stay Active

Just like the rest of your body, your lungs want to be exercised to stay healthy. Cardio is the best way to strengthen your lungs. After all, having weak lungs isn’t exactly the same as having underwhelming biceps; your lungs are a vital organ essential to survival. Your lungs pump about 12-20 breaths per minute, or between 720-1,200 breaths an hour.3 Increasing your respiratory rate during an exercise, even if it is just a walk, is an effective way to improve the health of your lungs. Cardiovascular exercise, or aerobic exercise, is defined as “…various sustained exercises, as jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen.”4 In addition, you can improve the health of your lungs by practicing breathing exercises such as pursed lip breathing or belly breathing. To practice pursed lip breathing, inhale through your nose and breathe out at least twice as long through your mouth while keeping your lips pursed. Similarly, belly breathing (also called diaphragmic breathing) begins with pursed lips. Inhale while focusing on allowing air to fill your belly, not your chest. You should see your belly rise and fall with each breath.5

 

Stay Strong

Breaking the tobacco habit isn’t an easy one. The American Cancer Society states that tobacco has been thought to be as addictive as heroin or cocaine.6 You don’t have to quit alone; talk to your doctor about giving up tobacco. Evidence has also shown that complementary approaches such as meditation, yoga, and guided imagery or muscle relaxation may help individuals quit successfully.7 Visit www.smokefree.gov for tools, tips, and personal help with cravings from live specialists. No matter your smoking history, those who quit smoking still benefit from a lower cancer risk.

 

Sources:

  1. Common Colds: Protect Yourself and Others. Centers for Disease Control and Prevention. https://www.cdc.gov/features/rhinoviruses/index.html. Reviewed February 12, 2018. Accessed September 25, 2018.
  2. Cold Weather and Your Lungs. American Lung Association. http://www.lung.org/about-us/media/top-stories/cold-weather-your-lungs.html. Accessed September 27, 2018.
  3. Vital Signs. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10881-vital-signs. Reviewed April 22, 2014. Accessed September 25, 2018.
  4. Aerobics. Dictionary.com. https://www.dictionary.com/browse/aerobic-exercises. Accessed September 27, 2018.
  5. Breathing Exercises. American Lung Association. http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/breathing-exercises.html. Accessed September 27, 2018.
  6. Why People Start Smoking and Why It’s Hard to Stop. American Cancer Society. Reviewed November 13, 2015. Accessed September 25, 2018.
  7. Quitting Smoking. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/smoking. Modified November 15, 2017. Accessed September 27, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Fall Outdoor Exercise Ideas

by Ivy, BSNEx

The weather is turning a bit colder, the leaves are falling and there are lots of ways you can get your exercise outside before it gets too ugly. Multiple studies have shown the benefits of being outdoors including boosting energy, immunity, enhancing creativity and even improving memory and blood pressure. These fall activities are so fun you’ll hardly know you’re getting your workout in too!

 

Hiking

  • A lot of trails won’t be covered with snow just yet so you can still sneak in a few fall hikes in the next couple weeks. Make sure to layer and bring plenty of healthy snacks but the views will be just as beautiful with the reds, yellows and oranges of this changing season.

Join a league

  • There are a lot of fall sports leagues you can join including soccer and softball. Want to take it back to your childhood days? Underdog sports even has a dodgeball league! Going back to a sport you loved as a kid is a great way to meet people and get your workout in while having fun.

Clean up the yard

  • Need an excuse to get out and do some yardwork? Raking leaves can burn between 350-450 calories per hour! You will feel productive and get in a workout.

Get Lost

  • Make your way to a corn maze to get some steps in. Walking around a corn maze for an hour can burn around 200 calories. Warm up after with some hot cider and wander the pumpkin patch to get some extra movement in.

 

What else do you do to get moving in the fall? Let us know at [email protected]

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Raining Outside? Don’t Let It Keep You From Moving

by Courtney, MPH, CN

When the weather is warm and the days are long, getting outside is easy. As the clouds roll in and temperatures drop, it’s much more difficult to get motivated. Getting out of your warm bed into the cold, dark morning for that run you were going on during the summer isn’t as exciting. Just because it’s dreary outside doesn’t mean you have to decrease your physical activity. Here are a few tips and tricks to stay active indoors.

 

 

Invest in a band set 

Exercise bands are great tools to stay active when you don’t have access to a gym. Exercise bands are either loops that can be placed around the legs or arms, or single bands with handles to pull on and increase strength. Bands can be used just about anywhere and are lightweight. Unlike some intimidating weight routines, resistance bands are fairly easy to use for beginners and target areas that may be difficult to reach with free weights. If you have closed loop resistance bands, start by placing them around your legs and walking side to side or front to back. You can also place them around your wrists and move your arms outwards. If you have resistance bands with handles, here are a few exercises you can try.

 

Utilize the stairs

If you have access to stairs, take advantage of them! I’m not just talking about ditching the elevator every now and again. Stair stepping works the quadriceps, hamstrings, glutes, and even strengthens the core. Stair stepping is one of the most effective workouts for burning calories and quickly raises your heart rate. A 160-pound woman can burn about 100 calories by stair climbing for 10 minutes. Stairs aren’t just for climbing; you can also use them to work other muscle groups. Stand on the edge of a stair to perform calf raises or put your feet in front of you and lower your body weight to the ground to work the triceps.

Clean the house

Cleaning the house is a great way to get your steps in. The average American meets about half of the recommended 10,000 steps per day. Chores such as vacuuming, dusting, or shoveling snow are all great ways to stay active even if you aren’t breaking a sweat. Better yet, turn on the music! Some of the best house chores to get your blood moving a little quicker include scrubbing bathtubs, washing windows, and folding laundry.

 

Build abs on the couch 

Sound surprising? It may be your new favorite place to work out! The core begins to strengthen when it is forced to stabilize the body. All you have to do is scoot to the edge of the couch and get moving.  Here are a few exercises to engage your core.

 

 

Cut back on the snacks

It may not be a workout, but there is truth behind the common phrase, “Abs are made in the kitchen”. The best way to stay healthy is to eat healthy. Focus on a balanced diet with a proper distribution of macronutrients. The Institutes of Medicine recommend that 45-65% of daily caloric intake come from carbohydrates, 10-35% from protein, and 20-35% from fat. Focus on whole foods such as fresh fruit, fresh vegetables, beans, legumes, nuts, seeds, and whole grains.

 

Sources:

  1. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep.2005;4(4):193-8.

Image Source: Darebee

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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How You Can Reduce Food Waste

by Courtney, MPH, CN

American’s waste 30-40% of their food supply each year.1 To gain more perspective on the issue, about 40 million American’s struggle with hunger, including 12 million children.2 According to The United States Environmental Protection Agency, “About 94 percent of the food we throw away ends up in landfills or combustion facilities.”3 It is pretty clear we have a food waste issue and each of us contributes to some degree. Thankfully, there are practical ways we can reduce food waste that even come with a few perks. Here are three easy habits you can implement into your routine.

 

Store your food the right way

It may seem like common sense, but food storage is actually a complex science. Many types of produce require different storage methods based on light, temperature, and moisture level to increase shelf life and maintain freshness. First and foremost, produce stores best when it is in season. For example, focus on seasonal vegetables such as acorn or butternut squash during the winter. Certain fruits, like apples, produce a gas called ethylene that causes them to ripen faster. This is why it is important to store them away from other produce or put under ripe items in bag with apples to speed up ripening process.

 

There are three ways to store fruits and vegetables: chilled in the refrigerator, on the counter at room temperature, or a combination of both. As a general rule, berries should be store in the refrigerator along with grapes, and apricots. Fruits that can be stored at room temperature include bananas, citrus fruits, and mangoes. Some fruits should be ripened first before storage including avocadoes, kiwi, peaches, and plums.4

 

Vegetables tend to be a little hardier, however that doesn’t mean you should let them lounge around. Vegetables that should be stored in the refrigerator include artichokes, beets, broccoli, cabbage, leafy vegetables, mushrooms, radishes, and sweet corn. Vegetables that can be stored in the pantry include pumpkins, potatoes, tomatoes, eggplants, and peppers.4

 

Use all parts of the produce

Embrace the root-to-stalk way of life! Root-to-stalk cooking refers to utilizing the whole piece of produce instead of just part of it. It may sound odd, but you can use more than just the flesh of fruits and vegetables. In fact, you can cook with kale ribs, watermelon rinds, corn cobs, and the tops of leeks!5 Not sure exactly how to utilize the “scraps”? Here are a couple ways you can get going.

 

  • Make stocks out of tops, bottoms, and washed leaves of vegetables, or of bones and discarded meat scraps.

 

  • Use stems and leaves to flavor dishes such as chopped carrot tops, beet leaves, shaved broccoli stems, or pickled kale stems. Want to add some more flavor? Sautee them in olive oil or butter before adding to a dish.

 

  • Want to add a little more zingto your food? Cucumbers aren’t the only vegetable you can pickle. Pickling is a great way to tenderize food. Try cabbage stems, chard ribs, and even watermelon rind.

 

  • Do be sure to conduct research before you jump in completely; some scraps aren’t perfectly healthy. Avoid rhubarb leaves, green potato skins, and seeds and pits.

 

  • Keep unused scraps in a tub or bag in your freezer until you are ready to use them.

 

Plan your meals

Meal planning is the single best way to ensure that you don’t waste excess food. It’s easy to buy more food than we really need or buy ingredients that we don’t end up using in time. At the beginning of the week, take some time to write a shopping list with a cookbook nearby. Don’t embark on a shopping trip without a plan. Keep time in mind as well! If you are going to make one large shopping trip per month, rather than a few smaller ones, be sure to have a plan for your fresh items. If you do go long periods between shopping trips, you can freeze your perishable items or make freezer meals in advance to ensure you don’t end up tossing them.

 

 

Sources:

  1. Frequency Asked Questions. United States Department of Agriculture. https://www.usda.gov/oce/foodwaste/faqs.htm. Accessed October 8, 2018.
  2. Facts about poverty and hunger in America. Feeding America. https://www.feedingamerica.org/hunger-in-america/facts. Accessed October 8, 2018.
  3. Reducing Wasted Food At Home. United States Environmental Protection Agency. https://www.epa.gov/recycle/reducing-wasted-food-home. Accessed October 4, 2018.
  4. Storing Fresh Fruits and Vegetables for Better Taste. UC Davis Postharvest Technology. http://ucce.ucdavis.edu/files/datastore/234-1920.pdf. Accessed October 4, 2018.
  5. Food Trends: The Story on Root-to-Stalk Cooking. Food & Drink Resources. https://www.foodanddrinkresources.com/root-to-stalk-cooking/. Accessed October 4. 2018.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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5 Minute Vegan/Paleo Pumpkin Cookie Dough Bites

by Angie, MS, RDN

October 14th is National Dessert Day, find a way to celebrate! For me, this means spending 5 minutes to make some hearty, fall cookies.  

Living in an apartment without a full kitchen has opened up my eyes to making everything I can without cooking. These cookies might not give off the same aroma as a fresh batch of homemade baked ones, but in my opinion, their taste makes up for it.

 

Recipe:

Prep time

5 minutes

Set time

20 minutes

Yields 24 cookies

Ingredients:

Wet:

  • ¾ cup 100% pure pumpkin puree
  • ¼ cup melted coconut oil
  • ¼ cup almond butter
  • ⅓ cup coconut sugar
  • ⅓ cup pure maple syrup
  • 1 teaspoon pure vanilla extract

Dry:

  • ¾ cup coconut flour
  • 1 teaspoon pumpkin pie spice
  • ¼ teaspoon salt

Other:

1 cup dairy-free chocolate chips

Instructions

  1. Combine wet ingredients in a medium bowl, stir until thoroughly mixed.
  2. Add dry ingredients until mixed into a dough-like texture. Mix in chocolate chips.
  3. Place mixture in freezer for 20 minutes to set.
  4. Spoon and roll into golf ball sized cookies and place on parchment paper, no need to bake, they are ready to eat!
  5. Try not to eat them all at once.

Enjoy celebrating National Dessert Day!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Finding Your Fit Community

by Karina, BSN

Healthy isn’t always easy, but it doesn’t have to be hard. There are a few things that can make it easier; finding an activity you love, having people to do activity with, and at the very least reach out and find others that enjoy the same things. No matter the activity, there are others out there that are having the same struggles and are on a similar journey. From internet communities to meet-up groups or even creating your own group of friends and family, there are many ways to find motivation on your health journey. They often say there is strength in numbers and this is definitely an occasion where that applies.

 

Although the journey to health may be something that happens within yourself, you don’t have to go at it alone. Here are a few steps to getting out there and finding the support you need. Be it activity, diet, or even health condition… you have a community waiting for you.

Step one

Find an activity that you enjoy such as walking, hiking, or sports.

Step two

Be specific when looking for your community. Example: stroller wielding mom, weekend warrior hikers, health at any size, or tennis for newbs.

Step three

Think about what you have to offer to the group. I am a weekend hiker and am willing to do it in any sort of weather. I also don’t mind last minute invites. Those two things alone could set you aside and find you the perfect community match.

 

Here are few ways to find a community that works for you.

  • If you search social media you will quickly find hundreds of fitness groups from competition level with a routine in place for those just starting out.
  • Many fitness devices like Fitbit, Garmin, Jawbone, or Apple products have built in communities on their apps.
  • Search for meetups in your area on message boards.
  • Don’t be afraid to try new things. You may like walking, but maybe try hiking. You may be a tennis fan, but try badminton. You may hate all of the above and just need to find a group to get excited about movement with.
  • Dietary styles, allergies, and even health conditions are an easy way to find a group. You will all have at least one thing in common and surely there ways you can help each other. There are tons of us wheat sensitive, dairy intolerant, PCOS inflicted individuals that have found a meal, special exercise, or even new and exciting supplement that works to make your days easier.

 

Share a little, learn a lot, grow every day.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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On-The-Go Zucchini and Cashew Soup

by Courtney, MPH, CN

I’m not your “typical” nutritionist. It’s not a big secret; I don’t really enjoy cooking. Well…it’s not that I don’t enjoy cooking itself but rather the required amount of time it takes to cook a meal. Frankly, my schedule is just too busy to shave out an hour every evening to make an elaborate dish. Thankfully, I know I’m not alone! Many people have obstacles that can get in the way of cooking, such as kids or late work shifts. No matter what my schedule is like, I don’t let my lack of time get in the way of my health and you don’t have to either.

 

That’s why when I came across this recipe years ago, I knew I had found a hit. Better yet, this dish is vegan-friendly and packed with vitamin C and B6. With only about 10 minutes of prep time and a few easy ingredients, you may also be making space for this one in your cookbook.

 

 

On-The-Go Zucchini and Cashew Soup

 

Prep time

10-12 minutes

Cook time

5 minute

Serves 2

 

Tip: Cover cashews with water 45-60 minutes prior to cooking to allow cashews to soften.

Ingredients

  • 2 large zucchinis, cut into 2” chunks and steamed
  • ¼ cup raw cashews
  • Salt to taste
  • Herbal seasoning (optional)
  • Additional steamed vegetables (optional)

 

Instructions

  1. Steam chunked zucchini in a steamer until you can puncture the flesh easily with a fork, about 5-10 minutes.
  2. Combine zucchini, softened cashews, salt, and any additional seasons in a blender and blend until creamy. Add water if needed to change consistency.
  3. Heat blended mixture in a pan over medium on a stove top, about 5 minutes.
  4. Serve and enjoy!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Warming Vegetarian Yellow Curry

by Courtney, MPH, CN

Winter can be brutal and chilly. If you are anything like me, cold weather can freeze you to your core and even disrupt digestion. Spicy food can fire up the digestive process and introduce heat back to the body. In addition, spicy food and healthy fats leave you feeling full and satiated.

 

Warming Vegetarian Yellow Curry

 

Prep time

10 minutes

Cook time

25 minutes

Serves 4

 

Tip: For extra protein, mix in your favorite tofu or replace snow peas with edamame.

Ingredients

  • 2 Tablespoons cold-pressed olive oil or coconut oil
  • 2 cups cauliflower, chopped
  • 2 cups purple cabbage, chopped
  • 2 cups snow peas
  • ½ cup raw cashews
  • 1 (13.5oz) can of coconut milk
  • 3 Tablespoons yellow curry paste (Thai Kitchen, Mae Ploy)
  • 1 box brown rice noodles

 

Instructions

  1. Heat oil in a large skillet pan over medium heat.
  2. Sautee cauliflower, cabbage, snow peas, and cashews in pan for 3-5 minutes.
  3. Add coconut milk and curry paste to pan.
  4. Cover pan with lid and simmer for 15-20 minutes.
  5. While curry is cooking, boil water in a sauce pan.
  6. Add brown rice noodles to boiling water for 3-5 minutes and drain.
  7. Pour curry over cooked rice noodles and serve.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Easy Peasy Overnight Oats

by Ivy, BSNEx

Weekday mornings can be chaotic and making sure you get a nutritious, healthy breakfast to keep you going until lunch can be a challenge. With these overnight oats, your excuses will go out the door! These can be prepped within minutes once per week  with a few simple ingredients you probably already have on hand and you’ll have something delicious to grab for breakfast every day of the week.

Simple Overnight Oats 

Servings 1 | Prep time : 5 minutes 

Ingredients : Oat Base

1/2 cup organic whole oats

1/3 cup 2% plain greek yogurt or non-dairy yogurt

3/4 cup vanilla unsweetened almond milk

1 tablespoon chia seeds

1/2 teaspoon vanilla extract

 

Additional Toppings

1 tablespoon peanut butter + 1 tablespoon cocoa powder

1/3 cup raspberries + 2 tablespoons chopped almonds

1/3 cup chopped pineapple + 2 tablespoons coconut flakes

1/3 cup shredded carrots + 1 teaspoon cinnamon + 2 tablespoons chopped pecans

 

Instructions : 

1. Put all ingredients for oat base into mason jar or tupperware, stir to combine and put into fridge overnight. Add additional toppings if you want before putting in fridge.

2. In the morning, grab your fantastic breakfast and get ready to tackle your day! Oats can be eaten cold or warmed up.

 

This breakfast is packed with healthy fats, fiber, protein and flavor to fuel you to tackle any deadline or challenge your morning throws at you!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

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Starting College? Here’s How You Can Optimize Your Sleep

by Courtney, MPH, CN

You are excited, scared, and finally on your own. No more designated curfew or bed time, now it’s up to you to create your own schedule. Take it from me, no matter who advises you against it, you will probably spend the first few months of your new college life staying up late and sleeping just enough to get by. Don’t worry, after you have had your fun and can’t keep your eyes open any longer, you can check back with us for some advice.

Going to college is like putting your brain through a marathon…every quarter or semester. Just like your body needs rest after training, your brain needs time to recover and recharge. Lack of sleep can lead to mood disorders, weight gain, and even increase the risk for type 2 diabetes.1 The Center for Disease Control recommends that the average adult needs at least7 hours of sleep per day. Many Americans don’t get the recommended amount of sleep. In fact, almost 70% of high school students get less than 7 hours of sleep per day.2 Thankfully, small daily habit changes can add up in sleep time. Here are 5 quick changes you can make to put more “zzz’s” in your sleep piggy bank.

Don’t linger

A warm, cozy bed is hard to leave, especially if you are already drained. It’s easy to reach for your phone and browse social media for a while before you get up. When you wake up, take a quick moment to stretch and then promptly get yourself up and out of bed. Don’t keep your blinds closed, open the window as soon as you have a chance to let some natural light in, promoting your brain’s natural “wake up” response.

Schedule your Power Hour

The way you begin your day sets the tone for the remainder of it. No matter what you have on your to-do list, dedicate the first hour of your day to success, whether it’s getting in a workout, doing the dishes, making a green smoothie, or doing some journaling. By being productive during your Power Hour, you can boost your mood and energy.

Stop fighting it

Feeling tired and want to take a nap? If you have the time, don’t fight it. Some sleep is better than no sleep, even if it means sleeping during the day. The National Sleep Foundation states, “While naps do not necessarily make up for inadequate or poor-quality nighttime sleep, a short nap of 20-30 minutes can help to improve mood, alertness and performance. Nappers are in good company: Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush are known to have valued an afternoon nap.”3 Harvard Health suggests that you aim for a short snooze to prevent long-nap grogginess.4

Hide the cell phone

About an hour before you crash, hide away your electronic devices. Blue light from cell phones, computers, and TVs can stimulate the brain, making it difficult to fall asleep. Blue light suppresses melatonin, the hormone that induces sleep and regulates your circadian rhythm.5 A recent survey by Common Sense Media found that adults spend an average of 9 hours and 22 minutes per day in front of screens including computers, TVs, phones, and tablets.6 Do your body and brain a favor by cutting back.

Make a ritual

Bedtime routines are something we are taught to do from a young age; our parents reminded us to “start getting ready for bed” by brushing our teeth, putting on PJs, and taking the opportunity to beg them for a snack one last time. In the same way, create a nightly routine that helps your body wind down. This could include turning on calming music, dimming the lights, practicing yoga, or reading a book about an hour before you want to fall asleep. The mind thrives on routine.

As Dalai Lama once said, “Sleep is the best meditation”. Grab a sleeping mask and pillow!

Sources:

  1. Sleep and Disease Risk. Harvard University.http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk. Reviewed December 18, 2007. Accessed September 14, 2018.
  2. Short Sleep Duration Among US Adults. Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data_statistics.html. Reviewed May 2, 2017. Accessed September 14, 2018.
  3. National Sleep Foundation. https://www.sleepfoundation.org/sleep-topics/napping. Accessed September 14, 2018.
  4. Napping may not be such a no-no. Harvard Health. https://www.health.harvard.edu/newsletter_article/napping-may-not-be-such-a-no-no. Published November 2009. Accessed September 14, 2018.
  5. Scary Ways Technology Affects Your Sleep. org. https://sleep.org/articles/ways-technology-affects-sleep/. Accessed September 14, 2018.
  6. Sheikh K. Most Adults Spend More Time on Their Digital Devices Than They Think. Scientific American. https://www.scientificamerican.com/article/most-adults-spend-more-time-on-their-digital-devices-than-they-think/. Published March 1, 2017. Accessed September 14, 2018.
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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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