June 18, 2020

It’s Thankful Thursday – time to check in on what you’re feeling thankful for this week!

For years, researchers have been publishing studies about the effectiveness of gratitude. It’s an intervention that produces positive outcomes in nearly every aspect of health and wellbeing. Practicing gratitude has been shown to boost immunity, lower blood pressure, increase feelings of optimism, lessen feelings of depression, improve interpersonal relationships, and help be more resilient in times of crisis.

Some ideas for fitting more gratitude into each day:
1. Say aloud 3 things you’re grateful for that day.
2. Start a gratitude journal to jot down little things throughout the day.
3. Say thanks to a partner, housemate or family member.
4. Focus on 5 things you’re grateful for when you’re upset or in the heat of the moment, to help you cool down.
5. Don’t forget to THANK YOURSELF for ways you’ve practiced self-care!
6. Stop and savor the positive moments (in the moment).
7. Send messages to 3 people each week (email, snail mail, social media, text or message) to reinforce why you’re grateful for them or something they’ve done to support you.
8. Even in the darkest times, try to find the silver lining.
9. Look to others and situations around you when you’re struggling for something to be grateful for, as it’s likely another hardship situation will help you to see the good in your own.

I challenge you to pick even 1 or 2 of these ideas to help you find ways to focus on the positives in your life and toward others. The benefits to your own wellbeing from this single exercise could be the difference maker!

June 17, 2020

It’s Wellness Wednesday again!
Thinking about food as medicine, there are some herbs and spices with known medicinal qualities back to more primitive times. Nowadays, Americans mostly think of these as ingredients for cooking. But, with the nutraceutical qualities of some being researched to replace pharmaceuticals, it’s helpful to know more so you can be informed about whether adding more to your foods or taking a supplement would be helpful for your health.

People who love to cook know that using herbs and spices in your dishes adds flavor and depth, taking food from bland to sublime. These same herbs and spices can also have remarkable effects on your health, but this idea brings up many questions. What kinds of herb and spices are best? How much should be used? Does it matter if it’s taken in supplement form or should it be sprinkled on food? 
Read more here.

Dietitians Dish – June 15, 2020

Show your appreciation for DAD!

Taking time to appreciate the people who are important to you is essential for staying connected. With all that’s been going on in the world, it’s more urgent than ever to show how thankful you are!

Give your dad, the father of your children, or other father-figures in your life a special experience on Father’s Day! What better way to share your thanks than with a great meal? On your next shopping trip, pick up any ingredients you don’t have on-hand and fire up the grill.

Tequila-Lime Shrimp Skewers with Grilled Fruit Salsa

Ingredient Combinations:

• 1 garlic clove, minced
• 1/4 cup fresh lime juice
• 1/4 cup gold tequila
• 2 Tbsps. chopped fresh cilantro
• 1 Tbsp. brown sugar

• 1/4 cup olive oil
• 1-1/4 pounds raw (16-20 count) tail-on peeled and deveined shrimp, thawed if necessary
• 8 (8-inch) wooden skewers
• 16 small lime wedges

Fruit Salsa (see below for link to recipe ingredients and directions)

Directions:

• Prepare outdoor grill for direct grilling over medium heat. In small bowl, whisk garlic, juice, tequila, cilantro and sugar; whisking constantly, slowly drizzle in oil.
• Place shrimp in large zip-top plastic bag; pour tequila mixture over shrimp. Seal bag, pressing out excess air; let stand 20 minutes. Soak skewers in water 20 minutes.
• Remove shrimp from marinade; discard marinade. Alternately thread shrimp and lime wedges onto skewers; place skewers on hot grill rack. Cook, covered, 5 minutes or until shrimp turn opaque throughout, turning once.

 

See the full recipe at https://inseasonezine.com/home/tequila-lime-shrimp-skewers-with-grilled-fruit-salsa/

June 13, 2020

Make SUPERFOOD SATURDAY part of your weekly food adventures!

This week, the focus is on AVOCADOS. They’re nutrient boosters. Avocados are rich in healthy fats that help the body absorb other essential nutrients like Vitamin A. With nearly 20 vitamins, minerals, and phytonutrients in just 1/3 of an avocado, they are a nutrient-rich choice.

Avocados are a nutrient-dense fruit. What is nutrient density? For the low calories provided, there are many vitamins, minerals, and other antioxidants present, while having low or no sodium. Nutrient-dense foods may have positive health effects. Research is showing that avocados may benefit cardiovascular health, weight loss, Type 2 diabetes, and cognitive health.

If you’ve got an infant, mashed avocado is an ideal first food. It has many nutrients to support healthy brain development! But, it’s not just for babies. If you’re worried about forgetfulness as you age, avocados offers nutrients which may help keep your brain sharp.

June 10, 2020

This Wellness Wednesday is all about WALKING!
Stretches are a valuable way to warm up before walking and to maintain flexibility for other daily activities. If you’re working from home or seated for hours on end, stretches can help you stay limber and keep blood circulating. Start the day with some basic stretches or plan breaks to stand up and stretch it out.

Walking is one of the simplest forms of exercise that something that ALMOST everyone can do. Having a sturdy, comfortable pair of shoes is very important. Stretching beforehand also helps to reduce the chance of injury or strains. Some key lower body stretches include a seated crossed knee stretch, split lunge stretch, and knee balance stretch.

To keep things interesting, walk in all directions to target a variety of muscle groups. Walking backwards focuses on hamstrings. Sideways focuses on outer thighs and glutes. Just be careful and stay aware of obstacles that might be in the direction you’re walking. It’s especially important if you’re walking backwards since you don’t have eyes in the back of your head!

Current recommendations for optimal amounts of exercise are 150 minutes per week (30 minutes daily). If you feel like you don’t have a large amount of time each day, start small and work your way up to a total of 30 minutes. Done in smaller increments throughout the day, still has the health benefits. Plan something as simple as a 10-minute walk before or after every meal. Ten minutes at three different times a day is easier to spare than 30 minutes all at once.

So, dust off your sneakers and think about how you can get yourself or your family walking. Grab the kids, your spouse, your dog, or your neighbor and take the first steps! For every 10,000 steps you accumulate throughout the day, it’s 5 miles. Most smartphones have apps you can download or that are built in which track your number of steps. Use what you have to help make it a little easier to achieve. Your physical and emotional health will thank you!