7 Benefits of vitamin D:

1. Improved bone health: vitamin D helps increase calcium and phosphorus absorption

2. Reduced risk of heart attack and all-cause mortality: helps to lower diastolic blood pressure

3. Asthma management

4. Lower inflammation in people with heart failure 

5. Lower risk of several chronic conditions: cancer, cardiovascular disease, diabetes, and immune system disorders

6. Improved calcium absorption

7. Improved mood

Where do you get Vitamin D?

• Food and Sunlight are key, but be sure to wear your sunscreen too!

• Mushrooms, salmon, fortified milk and yogurt, egg yolk, sardines, liver

Check out the full article Here

Soups can be a great quick meal and a good way to eat some extra vegetables and grains. Some tips for picking out the best soups are: 

1. Check out the ingredients. Will you like the flavor, taste, and ingredients?

2. Check Calories per serving

   • Depending on calories will the soup be the main meal or a side dish? 

   • About 150 calories and over per serving should be a main dish, under 150 calories should be a side dish. (If you are consuming the full can of about 2 servings)

3. Is there fiber in each serving?

4. Check the sodium content. 

   • When you eat it, add water if it's too salty and don't finish all the broth

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Check out the full article, including canned soup recommendations  Here

1. Omega-3 Fatty Acids-

Aid in lessening depression and anxiety as well as decreasing inflammation in the body.

• Fatty Fish- salmon, herring, sardines

• Flaxseed or chia seeds

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2. Bananas- 

Simple carbs for an energy boost with plenty of fiber that digests more slowly and provide more steady energy. Also contains B6 which helps make serotonin. 

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3. Leafy Greens-

Full of powerful antioxidants: Vitamin E, Vitamin C, and phytochemicals that fight inflammation in the body. 

• kale, spinach, arugula, collard greens

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4. Turkey-

High in protein and contains tryptophan which helps in the release of serotonin and melatonin (sleep is also essential for good mood).

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5. Fermented Foods-

Contain bacteria which helps restore balance of good bacteria in the gut which creates a positive mood. 

• yogurt, sauerkraut, kefir, kimchi, kombucha

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Check out the full article Here 

The basis of the plant based diet is to eat fewer animal products, but not necessarily cutting them all out.

The focus:

• Vegetables, nuts, seeds, grains, legumes, and fruits. 

• Whole, minimally processed foods

• Starches (rice, sweet potatoes, beans, quinoa, chickpeas) become the center of the plate, surrounded by vegetables 

Benefits: 

• Lower blood pressure

• Clearer skin

• Lower blood lipids

• Lowering saturated fat intake

Beware of:

• Marketing towards plant based, they often still contain high sodium and saturated fats

• Listening to your body, not other people's ideas 

Check out the full article Here

​The 3 pillars to health help with both physical and mental health when all three are in balance

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1. Sleep and sleep quality

   • Are you getting 8 hours of sleep and are the uninterrupted?

2. Physical activity

   • Are you getting up and moving every day for at least 30 minutes?

3.  Diet

   • Are you eating a balanced diet with plenty of whole fruits and vegetables?

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The three pillars of health all interact, when one starts to fall the others do as well.

Eating well is one of the first steps to having more energy to exercise as well as having a restful nights sleep. 

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Check out the full article Here

Cravings are often your body's way of telling you something, here are three things it might be telling you.

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1. Blood Sugar Fluctuations-

Blood sugar drops cause your body to want more food to get it back up. Junk food is often to blame for these spikes and drops. 

• Add more protein and fiber into your diet to combat big drops because they take longer to process

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​ 2. Magnesium Deficiency-

Magnesium plays a role in bringing energy to cells, so when it is low your body wants sugar for quick energy. 

• Bananas, nuts and seeds, chickpeas

**Talk to doctor or dietitian before adding supplements

3. Dehydration-

Thirst cues are often misinterpreted as hunger cues.

• Drink water, tea, electrolyte drinks before grabbing a snack. 

• Eat hydrating snacks: cucumbers, watermelon, berries

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Check out the full article Here